Lose your $#!t tomorrow. Today's not the day to fall apart.
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Most of you were greeted with this remark in the wee hours Saturday morning, and you all seemed to follow instruction magnificently!
Saturday was a great day! You all knocked out the longest run of the season thus far, on a hot a humid day, and we didn't run out of beer! In all seriousness, you couldn't have faced tougher conditions for 10 or 20 miles. The heat and humidity was a perfect combination for bonk city. Yet, smile after smile I saw you all return. Mostly unscathed!
I've had the pleasure of watching many a group hit their 10 and 20 milers, not many have faced the conditions you did while doing so. Come race day, the heat and humidity will be behind us, and your experience this past Saturday will make marathon day a breeze!
Certainly the coming weeks will not come without their challenges, but if you approach each of them as you did this past weekend you will make it to race day, and you will shine! Until then remind yourself each and everyday to lose your $#!t tomorrow. Today's not the day to fall apart.
See you at the next workout.
Jeff
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Wednesday, September 19th AM Option: Orange Township Hall at 5:15am PM Option: WORTHINGWAY MIDDLE SCHOOL (6625 Guyer St, Worthington, OH 43085) This week's workout:
All workouts begin with a 1 mile warm up and 1 mile cool down.
There will be duct tape! Beginner: 30 minute Fartlek on the track; then head back to the school for a 1 mile cool-down. Half: 40 minute Fartlek on the track; then head back to the school for a 1 mile cool-down. Full: 50 minute Fartlek on the track; then head back to the school for a 1 mile cool-down.
Did he say Fartlek? WTF is that?! Not sure what pace you should be aiming for? This will help!
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Saturday, September 22nd
Start time: 7:00am. Location: TWHS
Join us before the workout at 6am for our core strength clinic.
This week's workout: - Half: 7 Miles
- Full: 12 miles
Please plan on arriving no later than 6:40am to find parking, use the restrooms, and find your pace groups.
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Seaside Schools Half Marathon and 5K Run registration is open and the spots are filling fast. The Watercolor Inn has a discount for you and rooms are getting booked just as quickly. Now is the time to check your calendars and see if you’re going to join our spring destination race trip to sunny Florida. Take a look at runseasidefl.com to learn more about the weekend (March 1, 2,& 3, 2019) of events on the gulf coast’s white sands of Highway 30-A between Panama City and Fort Walton Beach, Florida. - Let’s say you’re adding a holiday fitness plan or a New Year’s resolution; then a 20 week training program leading up to the Seaside Half Marathon or 5K Run could be just the ticket to help move you towards your goal.
- What if you just want to get out of Ohio during that cold, dreary, grey time of winter and enjoy a long weekend in the sun? Seaside’s VIP hospitality will inspire you.
- How about that part of you that wants to fly through the Cap City Half Marathon or a spring full marathon? Then the timing of our Fit For Life Physical Therapy and Fleet Feet + FrontRunner destination race in Seaside is ideal. The Seaside races are a checkpoint-perfect 8 weeks before our Central Ohio goal race!
Need a bit more inspiration? - Well, there’s no pasta dinner at the local Italian restaurant...this dinner is hosted by local resident Emeril Lagasse.
- Remember that Jim Carrey movie, The Truman Show? It was filmed here.
- Every race finisher gets a medal designed by the school’s art teacher and 100% of the race profits go to the school
- All finishers get their choice of Vera Bradley bags and (not a bagel) shrimp & grits
- We’ve arranged for a 20% group discount at the St Joe’s WaterColor Inn. The race and the hotel will sell out fast, so please check your calendars soon
Fit For Life Physical Therapy and Fleet Feet + FrontRunner are going to add some more fun. Between now and October 15th, we will select 5 lucky Central Ohio “Fit For Life team” registrants to have their entire registration fee refunded, thus a free entry. We will draw our first free entry at the Fit For Life Physical Therapy Education Session on Tuesday October 16, 2018! So, when you register, the form asks if you are a member of a running club; please answer yes and type in Fit For Life (1000 members). If you have questions about the race, the discount on the nearby hotel, the 5 free spots offer, or anything else, please send a note to info@fitforlifephysicaltherapy.com FFL will also work with each of you on free injury screens, our usual robust runner & walker education programming, MIT’s online coaching advice & mileage plans for the half marathon or 5K, plus open Saturday runs through the winter. So, leave your gloves and coats behind. Grab some shorts and sunglasses and join Fit For Life Physical Therapy and Fleet Feet + Front Runner at the Seaside Schools Half Marathon and 5K Run in March 2019.
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Fit For Life Physical Therapy Marathoner in Training Education
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Are you hydrating properly?!
Adequate fluid intake is key to cooling your body and preventing dehydration, even in the winter. Have you experienced any of the following? - Unable to think clearly or quickly
- Feel like you are working harder than normal
- High heart rate
- Decreased performance
- Fatigue – mental and physical
- Dark urine color
- Muscle cramping
Full Article Here
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Race Day Prep and Pack
Hard to believe it, but after this weekend you will officially be in taper mode! Now is a great to time to start prepping for race day. What items will you need available before heading out the door? What are you taking for before the race, during the race, and after? We have a sample checklist your can create for yourself. Download the list by clicking the image. And, from Coach Randy who has packed up for more races than anyone else in MIT, we have his recommended race day items! Check out Coach Randy's list here!
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UPCOMING WORKOUT LOCATIONS
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Please refer to each week's newsletter for the location each week. The schedule below is up-to-date as of today, but the schools are known to reschedule due to conflicts. We will keep you updated if anything changes!
Saturday Morning Workout Locations
9/22 - TWHS 9/29 - FrontRunner Worthington 10/6 - FrontRunner Worthington 10/13 - FrontRunner Worthington
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Sunday Morning Workout Locations 9/23 - Sunday Run with Team FrontRunner - 7:00am @ rotating locations
- The Extra Mile with System of Strength - 9:30am @ FrontRunner UA
- Yoga with Marcy - 10:00am @ Fleet Feet Polaris
9/30 - Sunday Run with Team FrontRunner - 7:00am @ rotating locations
- The Extra Mile with System of Strength - 9:30am @ FrontRunner UA
- Yoga with Marcy - 10:00am @ Fleet Feet Polaris
10/7 - Sunday Run with Team FrontRunner - 7:00am @ rotating locations
- The Extra Mile with System of Strength - 9:30am @ Fleet Feet Polaris
- Yoga with Marcy - 10:00am @ FrontRunner UA
10/14 - Sunday Run with Team FrontRunner - 7:00am @ rotating locations
- The Extra Mile with System of Strength - 9:30am @ FrontRunner UA
- Yoga with Marcy - 10:00am @ Fleet Feet Polaris
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New and Improved FREE Sunday Cross Training!
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More Upcoming Workouts, Clinics & Events - Mondays
- 6:30pm - Group Run at Fleet Feet Polaris
- Wednesdays
- 5:15am - Wednesday Morning Speed Workout at Orange Township Office; AM (1680 E Orange Rd, Lewis Center, OH 43035)
- 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
- 7:30am - Team FrontRunner Group Run - rotating locations
- 9:30am - System of Strength FREE Cross Training Class
- 10:00am - Yoga With Marcy - $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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