You should not Run With Scissors or Run Without Properly Warming Up!
Saturday July 29: Come learn the new and improved, MIT & 614Fitness sanctioned Fit For Life Dynamic Warmup program for our runners and walkers. Laura Comtois and Marie Miller will help you learn the dynamic warm up that you can do 10-15 minutes prior to any workout. 6:15 – 7:00 a.m. at Ohio Dominican University. Check out their video with the dynamic warm up here!
Upcoming Workouts
Wednesday, July 26th
Start time: 5:15am or 6:30pm
Location: Thomas Worthington HS
The Workout: We will do a 1 mile warm up as we head to Worthingway.
This should be a tough, but quick workout! We are hitting the track for some serious speed! 400m repeats! Hit them hard, but not so hard that you can't hit the same pace for each. Lots of rest between each so that you are recovered going into each rep.
- Beginner - 4x400m at interval pace with 2:1 rest
- Half - 8x400m at interval pace with 2:1 rest
- Full - 10-12x400m at interval pace with 2:1 rest
Suggested paces based on your goal race times can be found here!
Saturday, July 29th
Start time: 7:00am.
Come learn the new and improved, MIT & 614Fitness sanctioned Fit For Life Dynamic Warmup program for our runners and walkers. Laura Comtois and Marie Miller will help you learn the dynamic warmup that you can do 10-15 minutes prior to any workout. 6:15 – 7:00 a.m. at Ohio Dominican University
Location: Ohio Dominican University
This week's workout:
- Half: 7 Miles
- Full: 14 miles
Please plan on arriving no later than 6:45am to find parking, use the restrooms, and find your pace groups.
When arriving at Ohio Dominican please park at the far end of the lot away from the buildings and adjacent to the tree line. We will have signs directing you in the right direction.
MIT Education
More fun way to warm up before a workout while also working on your running form!
Check out this brief video of good form running drills. Jeff will be happy to run through them with you at a Wednesday or Saturday workout as well! (disregard the note about Tuesday morning workouts... it's an old video ;)
Dead Butt Syndrome - Dr. Darrin Bright
Do you have a dead butt? If so, there’s no need to start making funeral arrangements. Although “Dead Butt Syndrome” is a common malady among runners and walker, your bottom can bounce back with an accurate diagnosis and proper therapy.
The Piriformis Muscle - Joe Simko
Sometimes running can be a pain in the butt. Literally. There’s a small muscle located deep in the back of your hip called the piriformis, and when you run it can become tight. The piriformis is a stabilizing muscle that helps support your leg when you hit the ground. When the other muscles (such as your hamstrings) become fatigued….it tries to help push you forward. Unfortunately, the piriformis fatigues easily which can cause tightness and pain.
Worx Fit Focus
Blast off Plank
What's not to love about this exercise? Quads, calfs, glutes, core, shoulders... it is a full body blaster!
Start in a plank position, shift your hips back toward your heels. (Added bonus- great ankle and plantar stretch!) Engage your quads as you blast off back towards plank, this time shift slightly forward past plank for even more shoulder work.
Keep up with your cross training and core to ensure you're race ready! Need help staying on track? Set up a free 20 minute goal setting session with me- marie@614fitness.com
www.614fitness.com
Other workout options
- Sunday morning - Core with Marie - 10:00am at the Polaris store - Strengthen your core with Marie's amazing workuts every Sunday!
- Sunday morning - Coffee Run - 11:00am at the Polaris store - Join us for a short, relaxing run after the core class every Sunday. Fresh coffee will be waiting for you following the run!
- Sunday morning - Yoga with Marcy - 10:00am at the Lane Ave store
- Monday evening - Fleet Feet Pub Run - 6:30pm at the Polaris store - Fun, relaxing run followed by FREE beer and prizes!
- Wednesday morning AND evening Speedwork - 5:15 AM or 6:30pm at Thomas Worthington High School next to the stadium. We depart promptly for the warm up so don't be late!
- Thursday evening - FrontRunner Fun Run - 6:30pm at FrontRunner on Lane Avenue - Join Gary Weber and the crew for a 4-6 mile run. Laid back, fun-loving group every week!
- Thursday evening - Rocks and Roots Thursday Trail Run - 7pm at the Squatch Start at Alum Creek - Join the Rocks and Roots crew for a fun night on the trails!
- Friday evening - Brewery Run! - 6:00pm
Discount Code for the Columbus Marathon!
Again this year we are fortunate to have a great relationship with the Nationwide Children's Hospital, and they extend to you a phenomenal discount!
We are happy to offer MIT runners a reduced price of $70 for the 1/2 Marathon and $85 for the Full Marathon for the duration of registration. Some important reminders:
- These codes are for the use of registered MIT runners ONLY, and are not to be shared outside your group. Abuse of these codes will result in the codes being permanently deactivated for the remainder of the registration period.
- Please do not publish your registration codes online. Even password protected or intranet portals can be “cached,” resulting in a public display of the registration code.
- We will not be able to issue “partial refunds” this year to participants who register without using a code, as those refunds sometimes cost more to process than we are giving back. Please make certain participants use their codes at the time of registration.
- Finally, we expect the 1/2 Marathon event to sell out in early September this year, and the full marathon to sell out in early to mid-October. Our codes for reduced entry fees are good only while registration is open; they do not guarantee registration once an event is sold out. As I have each year, I will send notifications to our special groups when have only 500 spots remaining in each event, and again when we have only 100 spots remaining in each event. After that, the responsibility is on the participant to be aware of deadlines and to register timely.
To receive your code, please e-mail jeff@fleetfeetcolumbus.com. Jeff will respond within 72 hours with your unique discount code.
After receiving you code, please have participants visit this link: https://secure.marathonguide.com/register/columbusmarathon/
On the very first page of registration, participants will see a box marked: SPECIAL ENTRY CODE. In that box, please enter the code you receive.
Participants will then proceed with registration as usual, with fees being comped at check-out.
We look forward to seeing MiT in force on race day in October!
Thank you to our sponsors!
