January 13, 2018











Our New Years Day run was bitter cold this year but we still had many hearty souls show up for our annual run!

The weather has not been kind to us so far this year but we can't let that stop us from getting our training runs in.  If the treadmill is your only option then treadmill it is but be sure to keep moving and don't fall behind. 

Heart Mini Marathon:  The MojoRunning team for the HMM has been set up and you can now register as part of the Mojo team.  If we get enough participants on our team we can get our logo on the back of the shirts and they will also box our team registrations up to be delivered to the store, saving you a trip downtown.   Don't delay, commit and sign up now! http://www2.heart.org/site/TR?fr_id=3297&pg=team&team_id=388596 
 
4th Annual Mojo-Metropark VOA Triathlon - Sunday June 10th (***new date***)

Reminder: All in-stock Mojo tri club kit pieces are on sale for 20% off now through the kick-off meeting on January 27th.  Don't wait and be left wearing something else for your early season races. 

Other items of note:
> Running group - every Saturday at 8:00am from Mojo.  Tuesday night speed work with Coach Bob continues at 6:30pm if the weather allows.  Look for Bob's updates on facebook sometime before Tuesday morning.  We have also moved the road runs back to the library on Tuesday nights at 6:30pm if the speed workout is not your thing at this time of the year.  Meet in the lobby of the library.



Coach's Corner
 
Renee Imbalzano Zegar
Ironman certified coach
 
With the 20th anniversary of the flying pig coming up this spring and the beginning of the training cycle starting this week we thought it would be good to talk about the importance of following a training plan.  You can be training for a 5k, 10k, half marathon or full marathon.  It can be your first race or your tenth and the common thread in all of them is you will need to run and put in the time to achieve your goal.  Enter in the training plan.  Following a plan will keep you on track and consistent to help reach those goals.  Not all plans are one size fits all though and simply following along with what others are doing can lead to burnout and even injury.
  • Find the plan that fits the best for you:  Be sure that it matches your fitness level.  Choosing an advanced plan right out of the gate will likely lead to headache and injuries.
  • The plan should fit your schedule:  Do not pick a plan that has you running 6 days a week if you only have 3-4 days to get runs in.  You are setting yourself up for failure before you even start.
  • The plan should have some variety:  You want it to include cross training, rest days and suggestion of strength training.
  • The plan should build up gradually with ample time in place to achieve desired distances: shorter training plans can put you at risk for injury no matter what your fitness level.
Mojo running has beginner, intermediate and advanced training plans in the store.  You can also find many other training plans online.  Follow the suggestions above and you will find the right match for you.                  
Bundle up and let's get to it.  Dreams don't work unless you do!
Happy training Mojo Nation :)
Coach Renee  



Mojo Triathlon Club
    
Please mark your calendars:  Kick-off meeting, Saturday, January 27, 2018 at 5:30 PM EST at Liberty Heights Church.  Please RSVP to the event on facebook. Also, with your paid membership you get a club t-shirt and we will also be taking orders for a long sleeve shirt and hoody at the meeting.  Our guest speaker via Skype that evening will be Craig 'Crowie' Alexander,  he's a 3 time Hawaii Ironman and 2 time World 70.3 Championship winner. He also won the 2012 Ironman Melbourne in a time of 7:57.  



Here is the link again to register for the Mojo-Metroparks VOA triathlon on June 10th. We will once again offer the training program and Open Water Swim program.  Slots will be limited so don't delay and miss out on our club hosted triathlon and one of the very best in the beautiful, calm waters of VOA lake. 
Mojo Six Grand Prix Series - 2017    
 
Our Award winners for the 2017 Pick6 competition: 
Joan Cameron                             Chris Bautista 
     Overall                                         Overall

Sarah Garing                                Matt Garing
       <29                                             <29   

Erin Rairden                                  Joe Hauser
    30-39                                           30-39

Ruth Roe                                       Troy Embree
    40-49                                           40-49

Gwen Wehner                               John Goetz
    50-59                                            50-59

                                                       Mark Stansbery 
                                                               >60

Tentative Race Schedule for 2018

Cyclones Frozen 5K and 10K
Shamrock Shuffle 5K
Heart Mini 15K and Half
Incline to Finish Line 5K
Flying Pig Half and Full
Parkinson's 5K
Lei 5K
Halfway to Christmas 10K and 15K
Little Miami 10K and Half
Night Glow Half and Full
Hudy 14K
Dayton Corridor Classic 5K and Half
Mason Half
Deerfield Turkey Run 10K

We want to thank Dr Titko from The Center for Foot Care for sponsoring our Pick Six series along with Dr Welland, DDS. 


Paul Heintz
paul@runmojo.com
Mojo Running


Live Life in Forward Motion