August 19th, 2017











Little Miami Half - Mojo Nation!


Very busy weekend with people racing in multiple states including the Little Miami 10K/Half Marathon, Steelhead 70.3 and Louisville Trifecta. Of course, there was some more hardware added to the Mojo Nation cupboard this weekend and our reputation as a friendly but competitive club continues to grow throughout the midwest.  Thank you all for being part of our amazing running and tri clubs! 

Good luck to Jim 'Cookie Man' Found as he takes on Anchorage, Alaska on Saturday and state # 40-something!

We have a couple of social events planned including the October 7th end-of-the-year triathlon club party and Kona send-off for Gabby and Tyler and then we also plan to hold our Run Club End-of-the-Year party along with our Pick6 Awards Party towards the end of the year. Of course, with it being fall that means our annual Pub Run will be scheduled soon with details to follow. I am sure the planning committee is working around the clock to put together another state-of-the-art pub run.  

CLINIC: We will have Tri County Spine & Rehab in the store Saturday from 8:30 - 10:30am to help anyone with any physical ailments or issues.  Jump on a table/chair for a good stretch post-run. 
Little Miami Half is in the books...


    
Please join me in wishing this beautiful young lady a happy birthday on Saturday!


The Hamilton NightGlow 10K/Half/Full marathon has heated up and we have expanded the field of runners to allow for some late sign-ups.  Don't delay, we have capped the race to ensure enough shirts and medals for everyone and when we sell out race registration will be closed.  Details about the race can be found in the attached link. http://www.hamiltonnightglow.com/ .  Our #'s are climbing and we have 24 states represented already.  Don't delay, commit now. If you would like to volunteer for the race please check out our sign-up genius http://www.signupgenius.com/go/4090c45aba62ea7f58-volunteer or I am in need of 3-4 bikers to lead our runners during the race.  Let me know if you are interested in biking as I don't think that opportunity is listed in the sign-up genius. 

For those interested in a preview of the course you can join me, your Race Director next Wednesday's (August 23rd) at the Fitton Center to run part of the course at 6:30pm. Afterwards, you can join me at Municipal Brewery, where our post-race party will be held, for a quick pop before you head home. 

Check out this year's race shirt and our Glow-in-the-dark medal. 

Saturday looks like it will be another beautiful morning to run so I hope everyone can make it out for another great run. We have 18-20 miles for the marathon group and 8-10 miles for the half marathon group.  

Saturday running group start time will remain at 7:30am for the remainder of the summer to get a jump on the heat. We will run from the store this weekend. Don't be late! 

 
Tri kit models Gabby and Renee also happen to be amazing triathletes! Congrats Kona-girls on your respective wins this past Sunday down in Louisville the day after the Mojo training camp was held. 


Mojo, leading the pack

Other items of note:
> Running group - every Saturday at 7:30am from Mojo.  Tuesday night speed work with Coach Bob is back on and going strong. It was great to see several new faces at our run this past Tuesday. Subject to track availability, we will meet at the Lakota West HS track when available or move down to the Freshman Bldg if necessary.   Location and workout will be posted on facebook by Tuesday morning.  
     


Race Calendar

Aug 19th     Saturday   Speedy Freeze 5K, http://speedy-feet.com/race-entry.php?id=1803 
Aug 20th     Sunday     Ironman MT  140.6  
Sept 2nd     Saturday   Hamilton Nightglow 10K/Half/Full Marathon, Fitton Center
Sept 9th      Saturday   Market2Market  Dayton, OH

Sept 9th      Saturday   16th Annual Buddy Walk for Down Syndrome, at Sawyer Pt  
If anyone is interested in supporting this great race here is the link for Lennan's team:

Oct 1st        Saturday   Twin Cities Marathon 
Nov 11th     Saturday   Cincinnati Christina Athletic Boosters Run/Walk, www.registrationspot.com 
Dec 10th      Sunday     Santa Run/Ugly Sweater 5K at TopGolf and Streets of West Chester


Coaches Corner                          


Bob Fritz
USATF Nationally Certified Level 2 Coach (Distance and Track)
RRCA Nationally Certified Distance Running Coach
 

How To/And Why Use Hills and Hill Repeats To Gain Fitness

This week I am going to talk about how hills and hill repeats help with running.  Let's break this up into running hills during "normal" runs, and hill repeats!

Running Hills During Long Runs/Recovery/Tempo Runs
~ Hills will build muscular strength, even on easy runs.
~ Hills allow your body to build on the ability to transport oxygen throughout your     muscles and your blood vessels.
~ When you run hills, you still must concentrate on good running form and mechanics.
~ Concentrate on having a straight line from your shoulders to your heels, head up!
~ You will want to land on the midfoot of your feet.  
~ Your body will gently lean into the hill depending on the slant of the hill.
~ Also, your arms will swing a bit longer going uphill.
~ During an easier workout, you DO NOT want to sprint up a hill.


Doing Hill Repeats as a Workout
~ Warm up with an easy 1 to 1.5 miles or 10 minutes
~ Find a long gradual hill of 200 meters or 400 meters (ΒΌ mile)
~ Do 2 - 8 surges up hill
~ OR you can do 2-8 x 30 seconds up to 2 min surges
~ Recovery is a jog back down the hill, which covers the same distance
~ Cool down with 1 to 1.5 or 10 minutes of easy running

You can always make-up different workouts, and find more difficult hills, and you can also do a workout with someone.  It helps with the motivation!

Happy Hills!
Coach Fritz



Mojo Triathlon Club
 


We had a great motivational speaker at our dinner up at Steelhead this past weekend. I'm not sure if he has his Pro card yet but the ladies sure were mesmerized by his good looks and eloquent speech!

  
Smiles on both ends of the race! 


SAVE THE DATE!  -  Saturday evening, October 7th from 6:00pm - 10:00pm behind Mojo in the Kona-Cave Lounge we will hold our club END of the YEAR TRIATHLON PARTY, combined with our send-off party for Gabby & Tyler who are headed to Kona on October 15th. It is not too late to join the club if you want to be part of the festivities.   Also, I am still looking for two more volunteers to help coordinate the EOY party so if you are interested in helping out please send me an email.   

Sole Sisters

Happy August 2017!  Enjoy the last month of summer.

Next Meeting:      Please mark your calendars
When:                      Wednesday September 13th at 6:30 pm     513.255.2531 
Where:                     Andrea Bakker house  4449 Princeton Rd. Liberty, Twp. 45011
Agenda:                   Baby Boy Shower for fellow Sole Sister Maria Benitez, fall race                                                     discussion, sisterhood bonding and catch up 
What to bring:          A-L  Appetizer or side dish    
                                M-Z Dessert   (Rosanna Blue Cupcakes)   
                                Mo has all adult beverages 
Who:                        Everyone is welcome, bring a friend, spread the word in social media and                                   lets have a big crowd

See you soon,
Maureen

Mojo Six Grand Prix Series - 2017    
 
The next race in our Pick6 series is the Hamilton NightGlow 1/2  and full marathon on Saturday September 2nd.  Sign up and grab some points!

Mojo Pick Six is a year-long event to promote participation in local races, have fun as a running club, expand the running group, and have some friendly competition.  You can sign up at any time but you must be signed up before any of your race results count towards our year end awards.  We also want to thank Dr Titko from The Center for Foot Care for sponsoring our Pick Six series along with Dr Welland, DDS. 

2017 Mapping Project

Pin Your Race

The Map is back!  Run a half, full or ultra marathon or half or full Ironman grab a pin and take a stab.  Let's see just how adventurous we are as a group!

Pin #1 - Marathon: To Khuu / Houston, TX  
Pin #2 - Half Marathon:  Tiffany B / Charleston, SC
Pin #3 - Half Marathon:  Orlando
Pin #4 - Half Marathon: Halle & Scott Cupp / New Orleans, LA
Pin #5 - Half Marathon: Mojo's / Austin, Tx
Pin #6 - Half Ironman: Perry H / Havana, Cuba
Pin #7 - Half Marathon: Joan C &Ann B / Birmingham, AL
Pin #8 - 50K: Tina F / Antelope Canyon
Pin #8 - Half Marathon / Hai Sam / Phoenix, AZ
Pin #9 - Half Marathon / Ashleigh & Tina / Lexington, KY
Pin #10 - 200 Mile Ultra / Dave Corfman / Peoria, Il
Pin#11 - Paris Marathon / To Khu & Dave Callon / Paris, France
Pin#12 - Florida 70.3 IM / Hai, Doug, Dan, Perry, Lynn, Ashlynn / Haines City, FL
Pin#12 - Boston Marathon / Maddie, Mark, Jim, ... / Boston, MA
Pin#13 - Illinois Half Marathon / Mark S, Erica (BQ/PR) /Champagne, Il
Pin#14 - Half Marathon / Mark S / Grosse Ile, MI
Pin#15 - Nashville Half/Full Marathon 
Pin#16 - Half Marathon / Coach Bob / Columbus
Pin#17 - Half/Full Marathon / Mojo Nation / Cincinnati Flying Pig
Pin#18 - Half Marathon / Mickey T / Sarasota Music Half
Pin#19 - Half Marathon / Maddie A / SanAngeles, WA
Pin#20 - Half Marathon / Hai Sam / RocknRoll San Diego
Pin#21 - IM Muncie 70.3 / **group** - Matt Beiser 
Pin#21 - Half Marathon / Mojo Maddie / North America Discovery 1/2 / Seattle, WA 
Pin#22 - Half Marathon / Mrs Mojo / Nightglow 1/2 Marathon / Vancouver, WA 
Pin#23 - Half Marathon / Jennie & Nate Harris / Portland, OR
Pin#24 - Delaware 70.3 / Group effort - who wants to pin Delaware, OH?
Pin#25 - Marathon / Jim Found / Fargo, ND
Pin#26 - Marathon / Jim Found / Lubec, Maine
Pin#27 - Half Ironman / Group effort!
Pin#27 - Little Miami Half / Group effort!
         
PR's to celebrate at our next in-store run group: 
I know with the amount of races recently we have some music to play this upcoming weekend. Who needs to ring the bell or pin the map???

John Hoskins - Delaware 70.3
Sarah - LMH 10K
Doug Ward - Steelhead 70.3
Matt Hanna - Steelhead 70.3
Naz Bautista - Steelhead 70.3
Brian Bieri - Steelhead 70.3
Erin - LMH 10K

If you have PR'ed or have a pin to add to the map, don't be shy.  Our group is so large and active I can't keep track of everyone so help me out and enjoy your moment to shine! 


Paul Heintz
paul@runmojo.com
Mojo Running


Live Life in Forward Motion