Weekend Logistics
Saturday, July 8th
Start time: 7:00am. NEW START TIME!
Location: Thomas Worthington HS - We are in meeting in the old bus lobby on the north side of the building. Please see map below with parking instructions.
This week's workout:
- Half: 4 Miles
- Full: 7 miles
Please plan on arriving no later than 6:45am to find parking, use the restrooms, and find your pace groups.
MIT Education
Plantar Fasciitis
After knee injuries, it’s the next most common injury in runners. What exactly is plantar fasciitis? It’s the inflammation of the plantar fascia, the thick tendon on the underside of the foot. Basically, it sucks ;)
So what are the risk factors, how can you prevent it, and what do you do if you develop it?!
Worx Fit Focus
Single Leg Sit to Stand
As you begin to ramp up your mileage don't forget to focus on your strength training. Simple body weight exercises can be done at home and be highly effective. This exercise focuses on the glutes, hamstrings and quads and can be done anywhere!
Start by standing a few inches away from a chair, park bench, or other sturdy object that is about 18"-24" high. Begin by sitting back and down through the hips and barely touch your butt to the top. Return to standing by lifting high through the shoulders and not rocking forward. Brace your core, squeeze your glutes!! Increase intensity by attempting with one foot raised.
*Watch your knees so they don't hinge forward toward your toes; when moving up or down tighten the quads and glutes to keep the knees from wavering in or out. Think that you are an elevator moving straight up and down, no rocking the torso forward with momentum as you stand.*
Do 10-15 reps each leg. Repeat 3x. Can be done 2x a week for maximum results! Add 30 Russian twists and 15 push-ups for a complete circuit!
Once you have mastered this move add weights to increase intensity!
Still having trouble fitting it all in? We have designed 614Worx to compliment a runners training plan. Spots are still available on Friday mornings!
www.614worx.com
👊🏻💪🏻 Marie, owner of 614Fitness
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 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!
