October 7th, 2017











Jim, Ruth & Matt - AG winners at the KI race!  Congrats! 

Running group is back on for this weekend, 7:30am at the store.  I also know many of the ladies will be downtown running the Queen Bee and if you are please wear your Mojo gear and represent the club.   We will take a group picture at 6:20am in front of the Corral C sign.  Look (or listen) for Maureen! 

Thanks to Coach Bob for continuing the Tuesday night speed workouts. We have had several new people join us over the past couple of weeks which is great to see.  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 expect to schedule a couple of information sessions before the end of the year with the actual program starting the first of the year with our New Years Day run at Sharon Woods. 

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 solidified 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. 

 
Lucky Dudes!!!

Looking for something fun to do while supporting a great cause?  Join Serena, Renee, Maureen, I and others On October 21st at 1:30 for a 2 hour spinning session at Cycle Bar to support the Joe Bertram Foundation and the fight against lymphoma and leukemia.  Teams of people alternate 15 minute segments and compete with other teams for great prizes. You can sign up here :  https://libertytownship.cyclebar.com/class-detail/?apptid=3306362  


Race Report - Twin Cities Marathon
Last week a small group of us ventured up to Minneapolis for the Twin Cities marathon weekend. Not pictured above but with a great race weekend, Chris Bautista had 2 top 10 finishes in the 5K and 10K on Saturday and then came back to just miss a PR in the marathon on Sunday. Ann Black with an AG 5th place (3:26 PR!), Mrs Mojo with a BQ effort along with Doug Ward had a strong race and all gave the race and weekend a thumbs up.
 

Minneapolis is a great city with a ton of energy and a great transportation system. We took the light rail from the airport to the hotel then on to the expo and dinner over in St Paul.  The hockey team was playing that night and the streets and bars were overflowing with early season optimism. Saturday provided us with a beautiful day to grab some Bianchi bikes and ride around the beautiful city and University to get a feel for the communities and the race course that ran through them. The course itself was fantastic!  Great support with a ton of people and parties and you realize what it is like when a city supports its marathon.  They don't call it the People's Marathon for nothing.

Sunday after the race we got to hook up with Dr Vidhu, an original Mojo running group member from back in the day and he was of course sporting his Mojo colors! It was great to see him and his growing family as he led us on a mini pub tour of Minneapolis.
Race day itself was a little wet and chilly but I thought the conditions were perfect and the group performance confirmed that. Our STM's were out shouting encouragement throughout the day. Post-race found us hot-tubbing, bar hopping and Ann even dragged Steve to the Mall of America while I kept his seat warm at the bar!  Great group, great race, great times!  One I would recommend to anyone looking for a fun city with a great event. 
    


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. 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                          

Renee Imbalzano Zegar
Ironman certified coach
 


Let's face it, races can be stressful. We spend huge amounts of our time training for this "one day."  So being nervous is natural and happens to all of us.  I find I start to get obsessive about weather reports 2 weeks out, I begin to feel phantom pains and doubt starts trying to creep in if I am not careful.  Pre-race jitters are real and can wreck what should be the reward of months of training.  Here are some ways to help cope:
  1. Trust the taper - Our bodies need to rest and rebuild after all the training we have put in.  By pulling back gradually and allowing our bodies to rest we are building up our muscles to be ready to perform on race day.  
  2. Trust in your training - Try not to be concerned with how others have trained or compare yourself to them.  You have put in the work specific for you and your goals and if you followed your plan even with slight deviations it will get you to the finish line.
  3. You can only control you - It is good to be prepared for the weather but we can't control it. It is easier to just deal and adjust to what we are presented with than to waste time stressing out over it.  Pack the clothes you will need based on the weather.  Same advice goes for other racers.  We can't stress over someone else passing us or how they may race compared to us.  We only have control over ourselves and how well we have prepared for the race.  So do not waste energy with this added worry.
  4. Use what you have been training with - Remember that race day is not the time to try something new.  Stick with clothing that you have used during training sessions or have raced in before and know is comfortable.  Eat the same foods as usual and on the course to avoid possible GI issues.
  5. Know the course - it is always best to be prepared for what's to come.  Look at the map or drive the course but know what is expected of you.  Being prepared for what is to come can greatly reduce anxiety.
  6. Try to relax and stay calm - You can use music before your race to tune others out and stay in your zone.  Keep positive thoughts going and visualize yourself meeting your goal.  Have a plan and stick to it. 
  7. SMILE - once that gun goes off, the jitters fall away.  Now it is up to you to get it done.  So smile and be proud that you are at the starting line to embark on an incredible day:)  

Happy racing Mojo Nation :)
Coach Renee  





Race Calendar
 
Oct 7th        Chicago Marathon
Oct 8th        Liberty Center 5K, 8am
Oct 13th      Friday/Saturday  Bourbon Chase 200-mile relay
Oct 15th      Columbus Marathon
Oct 15         Louisville Ironman 140.6
Nov 4th       Indianapolis Monumental Marathon
Nove 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


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 for the October 15th World Championships.  The club will provide hot dogs & hamburgers, last name A-L bring an appetizer and M-Z bring a dessert and it is BYOB for everyone.  I hope you can join us, share some stories and wish this year's Kona qualifiers good luck as they take on the IM World Championships. We also have some updates and exciting news to share about next years club activities and plans. 

If you are a member of USAT (required to race) then you should have received an email in the last week asking you to vote for members of the National Board of Directors.  I want to ask everyone to exercise your right and vote for our own club member Mark Hecquet in his quest to represent the MidEast region on the BOD.  Mark is the Executive Director of the Butler County visitors bureau and has been instrumental in bringing, and bringing back the USAT Youth Jr Nationals to VOA as well as many other national level events and sporting events.  Mark will be instrumental in not only growing the youth programs locally and nationally but also focused on growing the sport for us age-groupers and those new to the sport.  Mark is part of our race committee for next year's MojoMan triathlon and very involved in our club. Please support Mark's run for the Board. Voting runs through Oct 15th so don't miss out on the opportunity to vote.  

 
Kim & Rick at the Morgan's Triathlon
  
Louisville IM 140.6 on October 15th, just 10 days away.  Anyone interested in heading down to L'ville to support the team please contact me as I know we will have a group of STM's there to cheer our Ironmen and Ironwomen on. Dick and I plan to be out on the bike course and then I will spend the evening out on the run making sure everyone makes it home.

Here is who I know is racing: 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 - we have a nice blend of experience and virginity in this group and I am very excited to spend the day chasing these amazing people around the course in Louisville on October 15th.

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
         
PR's to celebrate at our next in-store run group: 


Ann B - about to PR at the Twin Cities Marathon!

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