Quick Updates, Notes & Reminders This Wednesday's workout will be starting from Thomas Worthington! This Saturday's workout is at FrontRunner in Worthington Our next education clinic is Tuesday, February 28th at Fleet Feet on Polaris. Topic is pre-workout and recovery nutrition with Nicole Jontony. March 5 - Women's Self-Defense Class - Darla Bolon - Given the potential for violence on the trails it is important that women runners and walkers have effective responses for handling threatening situations. Having options and planning ahead of time are highly correlated with ending an assault successfully or avoiding it altogether. This class is designed specifically for MIT women and will cover effective verbal and physical strategies for dealing with threatening situations, particularly while walking or running. Open to women only, ages 13 and older. No one under 13 years old will be admitted to this class. Long-time MIT member Darla Bolon has been teaching self-defense and personal safety classes for over 25 years. She is certified by the National Women's Martial Arts Federation and The American Women's Self-Defense Association. She teaches self-defense and personal safety classes at The Ohio State University, for employees of child protective services around the state of Ohio, and at regional and national conferences.To register for this free class please contact Darla via email (dbolon3@columbus.rr.com) or call: 614-327-7209. Nearly Half Way Home! “Nothing behind me, everything ahead of me, as is ever so on the road.” - Jack Kerouac After this Saturdays workout half marathoners will have just ten short weeks until race day, and marathoners will have eleven. The weeks truly do fly from here on out. Before you know it you'll be knocking out your first 10 and 20 milers. I'm not big on looking back. I prefer to look forward. Nothing changes by looking back. The only thing that happens when you look back is that you allow doubt to creep in. That's not to say I don't appreciate reflection and assessing progress. Below I have linked a brief article on just that. Evaluating your progress at this point in the season can allow you to ensure that you are properly aligned with your goals, and if necessary adjust your goals. I'm currently not focused on any race in particular. I have a couple events ahead later this spring, but for me they really aren't the focus. I am working towards an overall mileage goal for the year, because for me at this particular time in my life, that is what is going to keep me accountable. It's also a very clearly evaluated goal for me, which again at this stage of my life is imperative. I'm either on track to hit the mileage goal, or I'm not. With the exception of the week of the black death I logged all my workouts, and I'm hitting my weekly goals. Come June, at the halfway point of my goal I have every intention reflecting on my progress. I'm confident I'll be in the best shape I've been in for some time. I'm remaining patient, which is exceptionally hard for me. I'm staying consistent, again hard! And, I'm dangling a carrot out in front of myself... if I make it through June, injury free, on track for my mileage goal, and I'm enjoying the journey... I'm racing Columbus in October, and I'm going to leave it all out on the course. That's a big deal for me. I haven't raced Columbus since 2002. But I have to make it through June first. And once I get through June there is no looking back. It's go or no go. Stay tuned ;) Why am I rambling on about this? Now is your June. Now is your time to say go or no go. Are you on track with mileage? How do you feel after your workouts? Tired, fresh, sore, etc. What do you feel your strengths are at this point in your training? Weaknesses?Answer these questions, then it's full steam ahead. No more looking back for you. Attack each week, each day, each workout like it's your last. Race day will be here soon, and you'll be ready. See you at the next workout. Jeff Work-Out Notes Wednesday February 22, 2017 Thomas Worthington Start: 6:30PM HEADLAMP or HANDHELD LIGHT MANDATORY! Newbies Welcome! I cater the workouts so that any and all can partake. So, if you are new to marathon training, but have been running consistently COME JOIN US. If this is your first foray at active pursuits just come and knock out your mileage for the day, but don't do the higher intensity workout! The Workout: 1 mile warm up - HEADLAMP OR HANDHELD LIGHT MANDATORY All:
1 mile cool down HEADLAMP or HANDHELD LIGHT MANDATORY! What pace should I be shooting for?! Click here for our estimated pace chart! Saturday, February 25, 2017 FrontRunner Worthington Start: 8AM Distances: Cap City Half Mileage: 8 Flying Pig Full Mileage: 10 Drop Back Week! Be sure to arrive no later than 7:45am! What should I plan to wear to the next workout? Wednesday Forecast: Low 60's, cloudy Top: short sleeve base layer. Lightweight jacket or 1/4 zip for the warm up and cool down. Bottom: Capris or shorts Accessories: Headlamp or flashlight! Saturday Forecast: Mid 40's and dropping, windy! Top: Long sleeve base layer, lightweight wind breaking jacket Bottom: Capris pants Accessories: Gloves, Hat Educational Topic of the Week Evaluating Your Progress At the beginning of an training season you likely set goals for yourself. Hopefully your goals are meaningful, attainable and measurable. If not, chances are you haven't stuck to them. I'm going to go out on a limb and assume that if you are reading this you have probably stuck towards reaching your resolutions and are still pushing on towards your goals for your races. 5 ways to make your running easier Even if you’re not a natural athlete, or running doesn’t come easily to you, if you stick with the sport for long enough, we can guarantee that running feel more enjoyable over time. And once it does, your workouts will start to feel less like work, and it won’t be so difficult to coax yourself out the door. Try out the AlterG. Get in the Miles, but not the pounding! Beginning today, to help you with your training and fitness needs, Fit For Life Physical Therapy is reducing our AlterG pricing to new all-time lows. Thank you to our sponsors! |