September 16th, 2017











Mojo Market2Market! 


Running group is back on for this weekend, 7:30am at the store.  Our Twin Cities group is officially in taper mode but anyone running Chicago, Columbus or Indy still have some serious miles to put in.  I expect a big group this weekend as we all know misery loves company.  We will have several distances available so no excuses. The weather will be beautiful and you need to get yourself motivated and to the store! 

Mojo Running is a very diverse group and we tackle events of all shapes, sizes and color.  I love to see pictures of our runners representing at the various places and races, typically wearing a smile along with their Mojo gear. Wear it proud and I'm proud you wear it!  Thank you everyone!

Representing at the Great Smokies weekend.


Mojo Bunz on the Run - Repeat winners & new course record!
Mojo Road Hogs - Masters Champs. Still have some miles left in them!
Mojo Twisted Blisters - hangin' with the Backstreet Boys. My favorite team!

If you have ever wondered what a relay is like or want to get involved with one then I would definitely recommend you gather a team and sign up for next years Market2Market which runs from Milford to Dayton.  Great event, well organized, challenging yet fun!  We obviously have a lot of experience within Mojo so grab some friends and start making plans for next years event. 



Please consider joining Mrs Mojo and I on October 21st as we visit with Serena at CycleBar to support the Joe Bertram Foundation. Joe was one of Maureen's favorite people in the world with a passion for children and education, I know most if not all of us have had someone taken from us way too soon by cancer.  Form a team or contact me for help in doing so and let's help celebrate Joe's legacy and continue the fight against lymphoma & leukemia.   


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 sometime in December or January of 2018. Of course, with it being fall that means our annual Pub Run will be scheduled soon with details to follow. I will be meeting with our planning committee in the coming weeks and details will be available soon.


Product Alert!!!
 Looking for a great fall/winter running and biking jacket?  You will find nothing better or better looking than this 2XU Mojo Bike jacket. Protect yourself from the elements and look great while doing so!  Available now at Mojo in men's and women's, all sizes.

We are also bringing back the Santa Suit and Ugly Sweater 5K Fun Run one more time on Sunday December 10th at The Streets of West Chester.  This race is also worth bonus points in the Pick6 competition so stay tuned for more details. 
 
     
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. Wwe will meet at the Lakota West Freshman track  for now as the high school track is quite busy.   Location and workout will be posted on facebook by Tuesday morning by Coach Bob.  


 


Coaches Corner                          


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

 

Strength Building Workouts......Combining workouts for maximum benefit!
Most of us, when we do our workouts, usually are doing workouts with one specific goal.  Like when you run long, it is a pace slow enough to just work on endurance, or a recovery run is just for allowing the body to recuperate from a harder workout, or speed work is for teaching the body to run faster than race pace.  Well, to add some fun into your workouts, you can "combine" different type of workouts to gain more strength and endurance.  Here are a couple of examples:

Combining long runs with pace work:  After doing long runs for some time, usually after a couple of years, try this.  Do a long run, say a 10 miler, but in the middle of the run, add 3 x 1 miles at 5k pace.  Your 10 miler is generally going to be about 1:15 to 1:30 per mile slower than your race goal.  You can do the first 3 miles easy, then miles 4, 6 and 8 complete at 5k pace.  
Combining long runs with hills:  This is one of my favorites!  In the middle of a long run, add 4 to 8 x 90 sec/quarter mile hill repeats.  There is a good hill at Sharon Woods that works real well.  You can also use shorter or longer hills to get the same effect.
Combine speed with hills:  After a good warm up of 1 to 2 miles, run 6 x 400 on a track at mile pace (or on a bike trail do 6 x 90 secs).  Then jog over to a short hill and run 10 x 20 sec hills with an easy jog back down between each hill.  Finish up with 1 to 2 easy miles.
Tempo run with speed:  Do 1 to 2 miles easy as a warm up, and then do a 2 to 4 mile tempo run (at race pace of a 10k).  Then after a short break, hit the track for 8 x 200 meters at about 85%, with 200 meters jog between.  Finish with 1 to 2 miles of easy running.

BENEFITS:  The idea behind these workouts is to build both strength and endurance.  It is teaching you how to run hard while being tired, especially for racing.  And you are also working on a little bit of speed.  Remember, each of us has three types of muscle fibers, so each are trained during these workouts.  
There are other combinations one can come up with, just be creative!  Remember, these workouts can be done once a week and replaces another hard workout.  You will still need to have easy days and the other quality workouts that you will do through each week.  Enjoy!

Coach Bob



Race Calendar
 
Sept 16th    Hudepohl 14K  Downtown Cincinnati (Pick6)
Oct 1st        Saturday   Twin Cities Marathon 
Oct 7th        Chicago Marathon
Oct 13th      Friday/Saturday  Bourbon Chase 200-mile relay
Oct 15th      Columbus Marathon
Oct 15         Louisville Ironman 140.6
Nov 11th     Saturday   Cincinnati Christian Athletic Boosters Run/Walk, www.registrationspot.com 
Dec 10th      Sunday     Santa Run/Ugly Sweater 5K at TopGolf and 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 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.   


 Five amazing athletes representing our club at the Ironman 70.3 World Championships last weekend in Chattanooga, TN.



We've still got some racing left this season. We have Chattanooga 140.6 on Sept 24th and a fairly good sized group headed down for the Louisville IM 140.6 on October 15th.  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. We have a good mix of veteran Ironmen as well as a couple of first timers looking to add the title 'Ironman' to their name! 



Ironman World Championships - upriver swim, Cat2 climb on the bike followed by rolling hills.  Stuff of champions!  Congrats to this Fab5.

Mojo Six Grand Prix Series - 2017    
 
The next race in our Pick6 series is the Hudepohl 14K next weekend.  Sign up and grab some points!

The following Mojo runners have earned their Pick6 shirt:
Nathan Harris, Jennie Harris, Danielle Smith, Joe Hauser, Jill Inkrott-Smith, Tina Fields, Wayne marshall, Troy Embree, Glenn Wintrich, Mark Brinkman, Tom Barth and Gwen Wehner.  You can pick up your shirts at running club or any day at the store.  Great job everyone!

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#27 - Little Miami Half / Group effort! / Morrow, OH
Pin#28 - Marathon / Jim Found / Anchorage, Alaska
Pin#29 - Hamilton NightGlow Half/Full / Hamilton OH
Pin#30 - Ironman 70.3 World Championships / Chattanooga, TN 
         
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???

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