Erase the Fear from your DNA
One of humans most basic instincts is self preservation for fear of harming oneself. Physically and mentally we innately protect ourselves from harm of any kind. Too often this same self preservation denies us of new experiences simply of of fear.
Fear of what? Fear of what might hurt us. Fear of what others think of us. Fear of what you think of yourself.
Whether you realize it or not, just signing up for MIT, and your upcoming half or full marathon is a big step towards erasing fear from your DNA. Every day you step out your door for your next workout you are fighting back against all your preconceived fears.
What will my neighbor think of me when I run out my door? My co-worker is a much better runner than I am. I will never be as fit as my younger self.
Slowly you're discovering none of this matters. Sure it can be terrifying. But so was jumping of the low diving board as a kid, or raising your hand for the first time when you knew the answer to a question that no one else knew. Push the fear aside, and let your true self find it's way out.
Just like you had the answers in to your 9th grade algebra class, you have found or are damn near finding the answer to an equation you've been trying to solve for years. Maybe you've been trying to find a way to decompress after a stressful day at work. Maybe you've be trying to find the way to become healthier and more active in an effort to better take care of your children. Maybe you were simply looking for a group to support your goals. Whatever the question, the first step to answer it was to step outside your comfort zone, and push fear aside to find the answer.
Over the next several weeks you will discover you are more brave than you ever gave yourself credit for. Whether your are training for a 3 hour half marathon, or a 3 hour full marathon, the challenges are the same. Erase the fear from your DNA and you'll be one step closer to your goals!
See you at the next workout!
Jeff
MIT Wednesday Workout
"Thanks again! for the Wednesday workouts. From a run/walk perspective I had always been intimidated by idea of speed workouts.
After 3 years in MIT it was time to try a Wednesday Workout. That afternoon I kept finding excuses...work, not feeling strong after taking a season off, wondering if I would be the last person on the track while others pointed and laughed. The first 2 were legit the third was simply fear of the unknown.
After posting a photo of a few first timers the response showed me that I was not alone on in my fear. I reached out to Jeff and he has plans to tailor the workout to help people at any pace. With one week under my (Spi) belt I am feeling brave and reaching out to anyone else who is new or fears being last, we can do this together please come join me!"- Sharee Brandler 11:30 Run/Walk
11:30 Run/Walk Coach Sharee Brandler will be helping to lead new speed work attendees in the workouts.
Sharee will take new speed work attendees at approx. 6:25pm to the workout location each week.
Come join us!
This week's speed brought to you by the letter "I"
Tempo workouts can be challenging, yet exceptionally rewarding! This week your pace will be a bit quicker, but you won't have hills in the way, and your rest. The goal this week is learning pace, and developing your endurance so that you can sustain faster paces for longer. We have a great 1000m loop across the river in the Pleasanton neighborhood. If is a relatively flat, fast loop. We will depart TWHS at 6:30pm to head to Pleasanton for the workout where Jeff will explain more of the details.
- Beginners - 3 x 1000m at Tempo Pace; 2 minutes rest
- Experienced Half - 4 x 1000m at Tempo Pace; 1 minute rest
- Experienced Full - 5 x 1000m at Tempo Pace; 1 minute rest
Not sure what your goal pace should be for the workout? Check out pace suggestions here!
Can't make the evening workout?! Join Kim Bouldin at TWHS at 5:15am!
MIT Saturday Logistics
Saturday, July 1st
Start time: 7:30am.
Location: Ohio Dominican - Griffin Student Center (1216 Sunbury Rd, Columbus, OH 43219)
This week's workout:
- Half: 5 Miles
- Full: 9 miles
Please plan on arriving no later than 7:15am to find parking, use the restrooms, and find your pace groups. The workout is at Ohio Dominican (1216 Sunbury Rd, Columbus, OH 43219)
Parking
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.
Restrooms
Restrooms will be available in the Griffen Student Center using the doors closest to the parking lot.
Key boxes/starting point
Key boxes and our launch point will be just past the Griffen Student Center along Sunbury Rd
Next Saturday, July 8th
We will be starting at back at TWHS for a NEW START TIME OF 7:00am!
MIT Education
Shin Splints
One of the most common aches that creep in early on in the season are shin splints.
They can be aggravating. They can be painful.
They can also be managed and overcome with proper diligence.
Prevent and Maintain - Stretch your way to a healthy season!
Stretching can be exceptionally helpful when done properly. Stretch with purpose and you might be surprised how you feel the morning after a tough workout!
Check out this article for more info!
Worx Fit Focus
Runners Arm Swing
This is a great shoulder warmup exercise or can be used to perfect technique and form. Begin by drawing your shoulders down and back while kneeling, engaing your glutes to support your torso. This isolates the shoulder girdle and allows you to train the stablizers in your back, ultimatley giving a better running posture. Bring the arms to a right angle, relax the hands, and lift up through the sternum to create an open chest. Start slow and focus on your breathing, the exhale is important as you increase the tempo. Your arms should swing from your hip up towards your cheek. Vary this movement through the duration and speed to incease stamina and strength.
This drill can be done before your runs, during your workouts or while hanging out with your cousins! This movement was a focus during 614Worx week 1 along with shoulder strengthening exercises. Spots are still available to join us! visit www.614worx.com
Bottom line - when the arms are engaged the body moves faster. When the shoulders and torso are properly aligned the chest opens up, the body relaxes, breathing comes more naturally and forward momentum is easier to sustain.
Need more info - message me directly at marie@614fitness.com
Marie
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!
- Tuesday evening - Tommy's Pizza Run - 6:00pm at Tommy's on Campus ******PLEASE do not park in the Tommy's lot. We want to leave that for customers who are eating while you are running. Afterall, we're runners, so we can park a little farther away and walk! ;)
- 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 morning - Fit For Life PT Run - 6:00am at FrontRunner on Lane - Join us for a short morning run. PT's and Physicians will be joining you on the run, and can help trouble shoot any aches and pains you may have!
- Friday evening - Brewery Run! - 6:00pm at Elevator Brewing - Join us for a short run and a beer or three! This one rotates from brewery to brewery. Stay up-to-date on locations by following this link!
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!
