“The measure of intelligence is the ability to change.” ― Albert Einstein
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Yesterday while I was forcing myself through the last few miles of my long run I couldn't help to think about how my body is changing, adapting. At the time, I was simply thinking about pushing harder to get out of the rain. As I laid on the couch last night sore from the day's effort I knew I wasn't injured but darn was I beat up. My body was busy adapting. Healing from the beat down I placed on it. Getting ready to come back stronger after a bit of recovery.
I structure your Wednesday workouts with anaerobic adaptations in mind. Simply put I design the workouts to enable you body to sustain faster paces for longer. Now, I could go into neural, muscular, or cardiovascular adaptations and bore your to death. But, that's not where my head went today, and besides we have plenty of articles you can reference on this topic.
The adaptation theme stuck with me throughout the day. During any particular workout I am striving to adapt, and grow stronger. This is hopefully true for each of you, whether you realize it or not. But more importantly I began pondering broader scale adaptations.
The same principle that applies to each of your workouts applies to the decisions you make everyday. Earlier this year you committed to focusing on your training. In order to do so you have to make choices. Sure you could head out of work and watch another episode of your new binge watch on Netflix, but what if, instead, you sneak in a quick workout... and then watch my show? Sounds simple right? If it was truly that simple I probably wouldn't have a job ;) So we have to choices. Any everyone of those choices results in an adaptation.
Much of last couple of years I struggled with time management. It was easy for me to chalk it up to new dad syndrome. But I knew that I could be more efficient, more effective at workout, more present at home, and maybe even occasionally put myself first and get in the runs that I had so desperately missed. For me, I have changed my morning routine so that I am either getting in my workout for the day, or hammering out e-mails and newsletters before the store opens. If I don't get my run done in the morning, I head out in the afternoon. Same with managing my inbox, or cobbling together marketing plans, etc. The resulting adaptation is that I'm now more able to spend time working alongside my staff on the sales floor, which is truly one of my favorite things to do. I'm finally returning to a level of fitness that I am happy with. And most importantly, by accomplishing a few things for me personally and professionally I have found that I am much more present when at home with my lovely wife and amazing daughters. I can't ask for more.
Perhaps for you, MIT is a small step toward achieving desired adaptations in your life. I can tell you that it is crucial that you continue to reevaluate your progress. Check in on yourself from time to time. Are you achieving your personal goals? Are you happy with your professional achievements? And when you bring all of life's factors together are you able to be present and in the moment for those you love most? If you find yourself knowing you can do better, tomorrow's a new day. Adaptation never stops.
See you at the next workout!
Jeff
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Wednesday, February 5th
Start time: 6:30am.
Location: McCord MIddle School This week's workout:
Headlamps or handheld lights are mandatory. No lights, no running.
We will begin with a 1 mile warm up Beginners: 4 x 800m at Interval Pace; 1:1 rest Half: 6 x 800m at Interval Pace; 1:1 rest Full: 8 x 800m at Interval Pace; 1:1 rest
Not sure what pace to run? Check out this link.
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Saturday, February 9th
Start time: 8:00am.
Location: Thomas Worthington High School This week's workout:
Half: 7 Miles Full: 14 miles
Please plan on arriving no later than 7:45am to find parking, use the restrooms, and find your pace groups. Please park in the Worthington Industries lots to the north of the mall
Can't make it Saturday?! Hop in with Team FrontRunner on Sunday at 7:30am!
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TWO GREAT OPPORTUNITIES FOR MITERS!
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WIN AN ENTRY TO JOIN MIT AT THE BROOKLYN HALF MARATHON ON MAY 18TH!
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Receive a 15% discount for any in-studio membership at System of Strength!
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On behalf of the entire System of Strength Team, we are very excited to be your Official Strength Partner again in 2019 and have a lot of exciting things in store to best equip you during your training. Whether your running a half-marathon for the first time or training for that big PR, it's our goal to help you achieve your goals by becoming a stronger runner. As an MIT member, you receive a 15% discount for any in-studio membership at System of Strength. Just use the promotional code "RUNSOSRUN" at checkout to redeem the discount. We have several in-studio packages online, and all of our packages can be used at both the Grandview and Clintonville studios. Another way to sweat with us is through the SOS Digital Studio. Whether you've got 20 minutes to crush your core, or a full hour for a live-streamed SOS class, we've got a library of videos ready for you. The unedited 60 Minute Classes give you the same experience as an in-studio class while in the comfort of your own home, and the 20 Minute Challenges are perfect for when your short on time, or want to target a certain muscle group for a serious burn. You can also stack 2-3 Challenges to create your perfect workout. We have several Digital Studio membership packages to get you through your training season: 1 Month for $19.99, 3 Months for $50 (17% discount), 6 Months for $90 (25% discount), and 12 Months for $148 (39% discount). The best part? Your first week is free! To get started, visit www.systemofstrength.com/digitalstudio. We strongly believe that by incorporating 2-3 SOS workouts into your weekly routine will take your training to the next level. See below how to utilize The System to become a stronger runner this season. Include 1 Strength Class per week: CONTROL, IN THE MIX, THE COURSE, HIGH+TIGHT or two Digital Studio 20 Minute "Strength" Challenges These classes will improve your stride efficiency by strengthening your entire body and increasing your speed and power, allowing you to exert less energy. Include 1 Cardio Class per week: CLOCKED, IN THE MIX, THE COURSE, or two Digital Studio 20 Minute "Cardio" Challenges These classes will increase your stamina by building your Vo2 Max and increasing your cardiovascular endurance. Include 1 Recovery Class per week: EBB+FLO or RESTORE+RECOVER These classes prevent injury by increasing flexibility and range of motion in working muscles and joints. We look forward to another awesome training season and hope to see many of you sweating in the studio (or on the Digital Studio) soon!
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Forget the Burning River 100, What’s This Burning In My Lungs? If you had that burning feeling in your throat and chest while running in this week’s winter cold, this is the article for you. Take a moment to learn more about what causes that burning feeling and how to avoid it. Please remember that our Fit For Life – Marathoner In Training Education series will return in the next three weeks with heart rate guided training, the 10 exercises that will help you improve as a runner and walker, as well as race week food and hydration choices. Once you’ve had a chance to review this week’s brand-new article regarding How to Breathe While Running & Walking In Cold Weather, please do not hesitate to contact Sean if you have any questions: sean.huffman@fitforlifephysicaltherapy.com Fit For Life Physical Therapy is proud to be Fleet Feet + FrontRunner’s physical therapy partner. We will keep you moving – no matter what you do. Contact Fit For Life Physical Therapy at (614) 981-1979 or www.fitforlifephysicaltherapy.com with your injury prevention, maintenance, or rehabilitation needs!
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How to Breathe While Running & Walking In Cold Weather
On an early morning run there’s nothing quite like the bracing feeling of a cool breeze in your face. The crisp air makes you feel alive and finishing a workout in the cold gives you a tremendous sense of accomplishment. Unfortunately, some people struggle to catch their breath when they run or walk in the cold weather, and that feeling is real and sometimes even a little bit scary. However, despite the burning feeling in your throat, this sensation is not dangerous.
Full Article Here
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Running Injured
Ouch! Oh no, you wake up Sunday morning after your Saturday run and your left heel is killing you. You take a few steps and feel like an 80 year old woman who did one too many Waltzes the night before. Or, you are out for your run and your knee progressively gets more and more sore. You start to walk and a sharp pain virtually stops you in your tracks. The dreaded sports injury- you ask, "What do I do now?"
Full Article Here
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SATURDAY WORKOUT LOCATIONS Please note locations are subject to change.
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2/2 - FrontRunner Worthington 2/9 - Thomas Worthington High School 2/16 - Fleet Feet Lewis Center 2/23 - Thomas Worthington High School 3/2 - Ohio Dominican University 3/9 - FrontRunner Worthington 3/16 - Fleet Feet Lewis Center 3/23 - FrontRunner Worthington 3/30 - Westerville Central High School 4/6 - FrontRunner Worthington 4/13 - Thomas Worthington High School 4/20 - FrontRunner Worthington 4/27 - RACE WEEK
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More Upcoming Workouts, Clinics & Events - Mondays
- 6:30pm - Group Run at Fleet Feet Polaris
- Wednesdays
- 6:30pm - Wednesday Evening Speed Workout - rotating locations
- Thursdays
- 6:30pm - Group Run at FrontRunner Upper Arlington
- Saturdays
- 8:00am - Saturday Group Workout at FrontRunner Worthington
- Sundays
- 8:00am - Team FrontRunner Group Run - rotating locations
- 10:00am - Yoga With Marcy - FrontRunner Upper Arlington - $5 for MITers, $10 for public, please bring your own yoga mat
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Membership has it's privileges! MIT members receive 15% off all purchases, every day at all 3 Fleet Feet + FrontRunner stores.
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Fit For Life Physical Therapy is proud to be the Fleet Feet + FrontRunner in-house physical therapy partner. 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 free injury screens which take about 10 minutes and will provide you with some helpful advice regarding next steps in your care. 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.
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THANK YOU TO OUR SPONSORS
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Fleet Feet 310 E Main Street Carrboro North Carolina 27510 USA
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