Consistency
Hello ,
It's January 17th. Do you know how many days you've put in some miles so far? Why do I ask? It's important that you're consistent as we work our way up in mileage, that's why! ;)
Seriously though, simply knocking out the miles on Saturday, and spotty mileage the rest of the week may work early in the season. But, I assure you it will catch up as the mileage increase.
Ideally you are logging miles at least four days a week. More importantly your Saturday mileage should equal no more that 50% of your total weekly mileage! This is important. Risk of injury goes up dramatica
Announcements
2017 Winter/Spring Education Clinic Schedule is posted!
We have revamped the schedule to provide you with a more hands on approach to injury diagnosis, prevention and treatment.
We have also brought a new face, Nicole Jontony, who works with the Ohio State University's women's olympic sports team on nutrition. She will be bringing a fresh take on nutrition, and are excited for you to meet her!
I'm an annual member- I get my jacket, right?
Jackets are at the Polaris store! Come and get them!
Work-Out Notes
Wednesday January 18, 2017
Thomas Worthington High School
300 W Dublin Granville Rd, Worthington, 43085
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 to Dead Poets Loop
Halfers: 10x300m hill at tempo pace, active jog/walk back to bottom, repeat
Fulls: 12x300m hill at tempo pace, active jog/walk back to bottom, repeat
1 mile cool down back to TWHS
Since we are hitting the hills this week it's a perfect time to talk about the mechanics of hill running! Read all about it!
Saturday January 21, 2017
FrontRunner Worthington
7227 N High St, Worthington, 43085
Start: 8AM
Distances:
Cap City Half Mileage: 4 Drop back week!
Flying Pig Full Mileage: 9
Parking:
Please park in Worthington Industries lot. DO NOT PARK IN MALL PARKING.
Be sure to arrive no later than 7:45am!
We will be meeting inside the mall! Find your pace group and get ready for a great workout! We will have a table with alphabetized key boxes in front of the store. You can drop your keys here...no need to carry them or try to hide them.
What should I plan to wear to the next workout?
Wednesday
Forecast: Low 40's, slight chance ofrain.
Top: short sleeve base layer, light rain jacket or half zip
Bottom: 3/4 length tights or long shorts
Accessories: Hat with bill
Saturday
Forecast: Mid 40's, cloudy
Top: Long sleeve base layer
Bottom: 3/4 or full length tights
Accessories: head band or hat, light gloves
Coaching Resources
Educational Topic of the Week - What the heck is that?!
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!
Additional Information
I just signed up, and I feel like I missed something- where can I get more information?
There is a lot to know about your MIT season! Follow this link to a list of previous emails with even MORE information including: tips on pacing, perks of membership and what to expect throughout the season.
Thank you to our sponsors!
