Happy 4th of July! Upcoming Workouts Wednesday, July 5th Start time: 5:15am or 6:30pm Location: Thomas Worthington HS The Workout: We will do a 1 mile warm up as we head over to Riverlea for the workout.
Saturday, July 8th Start time: 7:00am. NEW START TIME! Location: Thomas Worthington HS This week's workout:
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! Other workout options
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:
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! |