Weekend Logistics
Saturday, July 15th
Start time: 7:00am. NEW START TIME!
JOIN MARCY BEFORE THE WORKOUT at 6:15am for our first education clinic! Anatomy and Efficiency of Better Breathing by Marcy Freed. When running, feeding your muscles the oxygen they need is crucial. Learn how to breathe more efficiently while running to optimize your effort and fuel your performance. We will also discuss how to use breath to control and reduce pre-race jitters.
Location: Thomas Worthington HS
This week's workout:
- Half: 5 Miles
- Full: 10 miles
Please plan on arriving no later than 6:45am to find parking, use the restrooms, and find your pace groups.
Can't make it Saturday? Join Team FrontRunner on Sunday!
Start time: 7:00am
Location: Hills Market Olentangy Trailhead
Midsummer Run's Goal
This past Saturday as I joined you on the trail knocking out the mileage for the day I was reminded of a goal I set out to accomplish in January.
That run would bring me to 1,000 miles for the year. This realization began a whirlwind of reactions... holy cow I'm halfway to goal... crap I'm eight days behind schedule in reaching this milestone... reaching this milestone means I have to follow up on the my earlier promise to run the Columbus Marathon.
S#!t just got real! I set out on this goal in January, primarily motivated to get myself in top shape to take care of beautiful daughter, Harper. The miles and the goal race just being a carrot to dangle. As I'd hoped I'm in the best shape I've been in years, and keeping up with Harper is easier physically than it was in December! (Truth be told she is harder to keep up with because she's so darn mobile these days! But, now I have a fighting chance of keeping up!)
So now I have another 6 months of training to keep up with, and a big goal race smack dab in the middle. My focus is simply on consistency. The quality is improving, but only because I am focused on getting out the door.
You set out on this journey with any myriad of goals. Don't take your eyes of the prize. For me the prize is the smile on Harper's face. Sure there are other perks as a result, but I have one goal in mind. Whatever is driving you keep it front and center all day, everyday!
We have just under 100 days until race day. You are knocking out the miles one day, one mile at a time. Keep up the great work. Stay the course!
See you at the next workout!
Jeff
MIT Summer/Fall Education
Hello Marathoner In Training! Fit For Life Physical Therapy is proud to be your Fleet Feet + FrontRunner in-house physical therapy provider. We are here to keep you walking or running on the road, trail, or treadmill
At the Lane Avenue and Polaris locations, Fit For Life Physical Therapy offers you options for injury prevention, maintenance, and rehabilitation
- For injury prevention, we will help you with an education series on Saturday mornings at the MIT Saturday Training Runs (Details are below)
- For your wellness and maintenance throughout the 18-week season, we offer free injury screens six days a week, as well as before and after our Saturday training runs. Injury screens take about 10 minutes and will provide you with some helpful advice regarding next steps in your care. Our AlterG antigravity treadmill is another great maintenance option to help you with longer distance weeks when you might need to take a little weight off your feet
- For rehabilitation Joe Simko, Laura Comtois, Frank Haller, and Sean Huffman are available to you for sports medicine physical therapy should you need us following an injury
Together let's have a great MIT season as we work towards our fall half marathons and marathons. If we can assist you with injury prevention, maintenance, or rehabilitation, please feel free to contact Fit For Life Physical Therapy at (614) 981-1979 or www.fitforlifephysicaltherapy.com
Fall 2017 – Fit For Life Physical Therapy Education Series
Saturday July 15: Anatomy and Efficiency of Better Breathing by Marcy Freed. When running, feeding your muscles the oxygen they need is crucial. Learn how to breathe more efficiently while running to optimize your effort and fuel your performance. We will also discuss how to use breath to control and reduce pre-race jitters. 6:15 - 7:00 a.m. at Thomas Worthington High School
Saturday July 22: Nutrition & Hydration from weight loss to performance, what you need to know about runners’ and walkers’ diets, as well as the intricacies of staying hydrated during summer training – when, why, what, and how much to drink. Following this session with Pamela Nisevich Bede MS, RD, CSSD, LD, you’ll leave with a better understanding of how to eat & drink for both health and performance, with personalized tips you can put into practice immediately. 6:15 – 7:00 a.m. at FrontRunner Worthington
Saturday July 29: Come learn the new and improved, MIT & 614 Fitness sanctioned Fit For Life Dynamic Warmup program for our runners and walkers. Laura Comtois and Marie Miller will help you learn the dynamic warmup that you can do 10-15 minutes prior to any workout. 6:15 – 7:00 a.m. at Ohio Dominican University
Saturday August 5: Running & Walking Injury Prevention – Dr Darrin Bright, your Columbus Marathon & MIT Medical Director will help you understand common running and walking injury recognition & prevention. 6:15 – 7:00 a.m. at Thomas Worthington High School
Saturday August 12: Marie Miller, Marcy Freed, & Sean Huffman will help you learn more about identifying, preventing, and caring for dead butt syndrome, IT Band irritation, and patellar tendonitis. This discussion will feature 15 minute segments and live demonstrations by our fitness, yoga, and sports medicine experts. 6:15 – 7:00 a.m. at Thomas Worthington High School
Saturday September 9: Common Running & Walking Injuries – Dr Darrin Bright, our fellow MITer, the RunDoc, will help you identify and treat common running and walking injuries. 6:15 – 7:00 a.m. at Thomas Worthington High School.
Saturday September 16: Those nagging Achilles tendonitis, plantar fasciitis, and posterior tibialis injuries will be broken down by Marie Miller, Marcy Freed, & Sean Huffman in 15 minute segments and live demonstrations by our fitness, yoga, and sports medicine experts. 6:15 – 7:00 p.m. at Thomas Worthington High School
Saturday September 23: Fueling for the Long Run and Race Recovery – Pamela Nisevich Bede takes a deep dive into fueling during the days leading up to a race, what and when to eat while on the road, and how to avoid nutrition pitfalls in the months post-race. You’ll leave this session equipped with knowledge that will help you avoid hitting the wall. 6:15 – 7:00 a.m. at Thomas Worthington High School
Monday October 9: Celebrate Columbus Day with Columbus Race Prep – Columbus Marathon & ½ Marathon Course Overview and Insider Tips with Race Director and fellow–MITer Darris Blackford. Race Day & Travel-Wise Tactics with Coaches Dave Calvert and Randy Olson. You will leave this session with a detailed strategy for your race and a personalized packing list for your race day travel bag. 6:00 – 7:30 p.m. at Fit For Life Physical Therapy in FrontRunner on Lane Avenue
MIT Education
How Yoga Changed the Way I Run and Train
We have all heard that yoga is the perfect compliment to running. It can help develop muscular strength, flexibility, and balance, which can reduce the risk of injury. It also helps you improve your mental focus and breathing efficiency. I’ll be speaking this Saturday, July 15th before our group runabout breath and running. Don’t miss it!
I have run for most of my life. I started as a child when my dad was a track coach. He would pick me up and take me to the track where he coached and the track was my babysitter. So, I ran. And, I have kept running. When I started practicing yoga, I knew it would be good for my body and a great way to balance the strain and stress of endurance training. What I didn’t realize was how Yoga would change the way I approached running.
Worx Fit Focus
Single Leg Depth Toe Drag
The focus of this exercise is ankle mobility. Improved range of motion in the ankle can help your running and walking goals and help avoid common calf and foot tightness. Stand on a stable box or step and shift your weight to one leg. Bring the toe of the other leg to the edge of the box and flex the foot. Attempt to reach that heel toward the floor while doing a single leg squat from the top of the box. For balance hold on to a wall. Pay close attention so your knee doesn't buckle in or allow downward hip drop. Be sure to stabilize the torso and engage the glutes throughout the movement. Power through the foot on the box as you rise up, dragging the toe close to the edge.
This movement helps to strengthen the ankle, knee and hip.
We are getting into the toughest months of training, make sure you are allowing time for proper strength training in your schedule. If you have questions or would like a goal setting session shoot me an email and we can set one up! Marie@614fitness.com
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 Studio 35 - 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!
