October 14th, 2017











The Queen Bee with all the Mojo Queens! 

Running group remains at 7:30am at the store for a couple more weeks.  I plan to make the move to an 8:00am start on October 21st due to daylight concerns.  Remember to check your reflective clothing and gear before you need it! 

Good luck this weekend to everyone racing. We've got Gab and Tyler down in Kona at the Ironman World Championships, another incredible group of athletes heading down to Louisville for the Ironman on Sunday and a fun group of runners headed down to Kentucky to take on the funtastic 200-mile Bourbon Chase relay over the weekend.   

Quick little game using our Louisville Ironman participants as board pieces. Everyone can play and has an even chance to win.  Look at the attached sheet and predict a person's finishing time.  $2/bet and you can bet on 1 person or the entire list.  You can even bet on yourself if you are racing!  Send the spreadsheet back to voatri@runmojo.com by Saturday night at 10pm.  Winners will be announced on Tuesday.  All submissions will be kept confidential. Pay up by next Saturday so I can pay out the winners. Predict Louisville Times  

Spring 2018 - Flying Pig 20th Anniversary:  I think the 20th running of the Flying Pig is going to increase local participation so please keep your eyes and ears open and invite everyone to join us for the spring training program.  We are working on details now and I have scheduled 2 training program information sessions (Saturday December 9th at 11am and Tuesday December 12th at 6:30pm) at the store.  We will start the program with our New Years Day run at Sharon Woods and then the first Saturday in January which is the 6th. 

Pub Run is back and better than ever (is that possible???). The date is Saturday evening November 4th.  The route for the evening is being modified and we'll get that information out to you shortly but make your plans for a great evening with your running friends.  Spouses and significant others encouraged to join us. 

 
More racing taking place all over the place!

While we have set distances every weekend we realize people are training for different races and therefore may be going longer than the planned mileage. Please let one of the staff know if you plan on being out for an extended period of time as we tend to worry when there are still keys in the basket several hours after everyone else has returned.  It's OK to be this person below, we just want to make sure you are safe! 
 
      Andrea & Mike - pre and post-race in beautiful Chicago

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 at 6:30pm. We will meet at one of the Lakota West tracks and look for Coach Bob to announce the location and workout sometime before Tuesday morning.  


 


Coaches Corner                          

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

 


Racing Tips for Race Day...

So you are running your first race?  Your 10th race?  Your 100th race?  5k's?  10k's?  Marathon?  How do you approach race day?  Here are some tips to help you succeed.

TRAINING:  Obviously, make sure you have prepared yourself for race day as best as possible.  As you are training, ask others about your particular race.  Gather as much information as you can.
PEAKING:  In the days leading up to your race(s), make sure to prepare your training properly.  Your workouts should be designed to have you rested, and race sharp and ready.  Your long runs have become slightly shorter and speed workouts have the same intensity, just not the volume.  I don't like the word TAPER.  I prefer PEAKING.  Sounds better and makes more sense.
THREE DAYS OUT:  At this point, all of your long/hardest workouts are done.  You need your best sleep.  You need your best nutrition (if you haven't been already).  You need to be hydrating as well.
TWO DAYS OUT:  Same as above, but really getting an excellent night sleep.  Same thing with nutrition as above.
DAY ONE OUT:  So at this point, the hay is in the barn........training is complete.....done everything you can.......So relax.  Lay out all of your racing gear that you are wearing.  Check the weather, check your race number and chip, check your shoes, check any nutrition you are carrying with you.  Sleep this night before is not as important, but each person is different.
RACE MORNING:  Get out of bed and smile.  Mentally and physically check all of your race gear again.  Make sure you have everything you need.  Head out to the start area in plenty of time!

MENTALLY:  Hopefully, you have done some mental preparation for this race.  Know if the course hilly or flat.  Know if the weather is hot or cold, windy or rainy.  Know what pace you want to race at, and if you are following a pace group.  

LAST NOTE:  Enjoy the experience!  The race may go great or it may go bad, but there is always another race!

GO MOJO!

Coach Bob





Race Calendar
 
Oct 13th      Friday/Saturday  Bourbon Chase 200-mile relay
Oct 14th      Kona Ironman World Championships
Oct 15th      Columbus Marathon
Oct 15         Louisville Ironman 140.6
Nov 4th       Indianapolis Monumental Marathon
Nov 4th     **Pub Run**
Nov 5th       NYC Marathon
Nov 11th     Saturday   Cincinnati Christian Athletic Boosters Run/Walk,
Nov 12th      Honor Run, Florence, KY
Dec 10th      Sunday  11am  Santa Run/Ugly Sweater 5K at the Streets of West Chester

Mojo Triathlon Club


There she is!  Ready to take on Kona this weekend! 

  Sending off Gab with a Little Mojo!

Kona is Saturday and there is a 5-hour time difference in case you are interested in tracking Gabby Davis and/or Tyler (Curtis) Anderson.   Louisville IM 140.6 is this Sunday, October 15th, just 3 days away.  The Ironman tracking app is much improved if anyone is interested in tracking your favorite triathlete(s). Good luck to everyone and happy racing.

Here is who I know is racing Louisville: John Griffin, Gene Zegar, Sharon Crall, Paul Williams, Steve Barr, Chris Anderson, Mike Morse, Renee Zegar, Jen Blied, Shane, Marti Blied, Shelli Beumer, Joe Garret, Mark Hecquet, Rob Dembicky, Linda Gilbert, Tom Lee, Shannon Chaney-Whitson

Mojo Six Grand Prix Series - 2017    
 
Great job so far this season. The Pick6 contest has added a lot of fun competition to this years race activities.The next race in our Pick6 series is the Kings Island 1/2 and 1/4 marathon races.  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! / Steelhead, MI
Pin#28 - Little Miami Half / Group effort! / Morrow, OH
Pin#29 - Marathon / Jim Found / Anchorage, Alaska
Pin#30 - Hamilton NightGlow Half/Full / Hamilton OH
Pin#31 - Ironman 70.3 World Championships / Chattanooga, TN
Pin#32 - Marathon / Nick / Omaha, NE
Pin#33 - Half Marathon / Jennie & Nate Harris / Boulder, CO
Pin#34 - Marathon / Jim Found / New Hampshire
Pin#35 - Marathon / Serena Krause / Erie, PA 
Pin#36 - Marathon / Ann, Mo, Doug, Chris / Minneapolis, MN
Pin#37 - Marathon / Andrea & Mike / Chicago, IL
         
PR's to celebrate at our next in-store run group: 


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


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