September 2nd, 2017











Larry, Curly & To! The 3 Mojoketeers! 


No running group this Saturday as we head over to Hamilton for the NightGlow 10K/Half/Full marathon in the evening.  We've got about 60 Mojo members running and a bunch more volunteering so remember to wear your Mojo and thank you all in advance. We ended up at 490 runners, a great turnout for a first year event. 

Just a reminder, the marathon starts at 6pm, the 10K and half at 7:30pm. Looks like it is going to be a wet morning then clear up nicely for our evening race. There is plenty of parking around the area but give yourself some time as our race will be run on closed roads and with two different start times it could get a little tricky getting to the Fitton Center. After party at the Municipal Brewery! It starts when you get there and ends when you leave! 

Packet pick-up at Mojo Running on Thursday from 3:00 - 7:00pm and Friday from 10:00am - 6:00pm.  Race day picket at the Fitton Center from 4:00 - 5:30pm on Saturday. 

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 next week during the M2M relay and details will be coming soon.

We are also bringing back the Santa Suit and Ugly Sweater 5K Fun Run one more time on Sunday December 10th at TopGolf.  This race is also worth bonus points in the Pick6 competition so stay tuned for more details. 
 
   
Representing at the Cheetah Run
    
 


Get ready to "GLOW"


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 had a few more 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.  

The store will close at 5pm on Saturday so the staff can head over and get ready for the race.  We will be open with regular hours (12-4:00pm) on Sunday but closed on Monday in observance of the holiday.  

     



Coaches Corner                          


Renee Zegar
Certified Ironman Coach
 

Pushing our bodies to their limit is often easier for many of us athletes to do than it is to take off for a rest day.  Days off can make us feel guilty, that we are not doing enough or that we will impede our athletic growth.  However, the exact opposite is true.

Recovery after training is crucial for muscle and tissue repair. That is why it can be difficult to do similar intense workouts back to back.  Doing this can lead to tissue breakdown instead of building and growth.  Gains in fitness actually happen when you rest.  Ignoring the gradual build up of fatigue can result in loss of motivation, plateau in performance and even lead to injury.  

Tips to help with recovery:
Hydration/nutrition-  Proper fluid replacement is important after you deplete your energy stores with exercise.  Get it in right away!  Within the first 60 minutes following exercise, muscles convert carbohydrate rich foods and drinks into glycogen up to 3 times faster than any other times.  Post workout protein is also vital, aim for 20-40 grams of protein after harder workouts depending on your bodyweight.   
Sleep - We all have individual needs based on lifestyle, workouts, and genetic makeup.  That being said the adequate sleep is typically between 7 and 10 hours.
Compression - After intense workouts, compression garments can help increase blood circulation.  This can help flush away some of the byproducts of hard workouts, reduce inflammation and muscle aches.  
Foam rolling and massage sticks -   These devices can reduce muscle stiffness, promote circulation and induce a state of relaxation in the muscle.  
Periodized Training - Be sure that whatever program you follow has build weeks followed by a down week or "recovery week."  This would be a full week where the training intensity and volume is lower in order to allow for more of a focus on recovery.
Day off -  Schedule off days with no exercise/training and make them as important as your workouts.

No training plan is complete without a good recovery plan. For more productive training sessions and improved performance be sure to incorporate it into yours.  REMEMBER that gains in fitness happen when you rest:)

Happy training:)
Coach Renee

Race Calendar
 
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:

Sept 9th-10th  IM 70.3 World Championships in Chattanooga, TN
Oct 1st        Saturday   Twin Cities Marathon 
Oct 13th      Friday/Saturday  Bourbon Chase 200-mile relay
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
Mojo Triathlon Club


 
Craig D. getting it done in the Windy City!



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.   




We've still got some racing left this season.  On Sept 12-13th we've got our rock stars (Gab D, Renee Z, Mark L, Tyler A, Jed J, Lynn B) headed down to Chattanooga for the IM 70.3 World Championships.  One or two more local races then a group heads to Chatt 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 on. 
Sole Sisters

Happy September! 

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



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! / Steelhead, MI
Pin#27 - Little Miami Half / Group effort! / Morrow, OH
Pin#28 - Marathon / Jim Found / Anchorage, Alaska 
         
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???



Congrats to Naz (Steelhead 70.3) and Jorge (MT 140.6) for ringing the PR bell!

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