2011 Summer Training

Sat 9/17 long run

2011-09-15T21:11:00.000-07:00

Several have asked if there an organized run on Saturday. If you feel like driving there's the Petersburg 5k on Saturday and the Shoreline 15k in Decatur on Sunday. I'm running in both.

If you plan to stay in Springfield on Saturday and want a group run how about an early training run for Frostbite? It's only about 11 weeks out. At this point a 2-3 mile run would be a long run. Marathoners training for Quad City you need about 8 to 10 miles. Half marathoners need to maintain their base for Quad City.

With all these goals- plan on meeting at 7 am at Panera West and running the wabash trail from there. Extend your distance if necessary on the Interurban trail. If you can put out water at the trailhead by Sonic let me know. I'll arrange to get you the water cooler.

Have fun and if you are running in Petersburg or Decatur - I'll see you there!

-Bill

UPDATE: Saturday 9/10 12 mile Run

2011-09-08T13:43:00.000-07:00

TIME: The start time for the group long run this Saturday is 6:30am. This gets you done before 9am.
PLACE: Centennial Park Trail Head of the Sangamon Valley Trail (west side of the big hill).
WATER STOPS: Harrison Park Exit and at the Trail Head in Stuart Park (north end of the trail).

Thanks to Doug Galayda for volunteering to put out water in Stuart Park!

Reminder: I'll be in Havana at the Polka Pace 5k - the question is will I be wearing Lederhosen? ;-)

See you next week!
-Bill

Saturday 9/10 12 mile Run

2011-09-07T21:07:00.000-07:00

The summer running schedule maybe ending but like
a rainbow you just can't seem to find the end when you
go looking for it.

Hi Runners! I'm sure you are enjoying the great running weather!

SRRC has two Point Series Runs in a row. This weekend 9/10 is the Polka Pace 5k in Havana (I'm going to it) and the following weekend is the Shoreline Classic 15k and 5k. The 12 mile cut back for the marathon schedule doesn't line up well with the Polka Pace but the Shoreline Classic lines up well for the 8 mile run on 9/17. So I'm recommending this Saturday be the last of this series of organized summer runs for the Halfwits and the Marathoners. I encourage everyone to register and run in the Shoreline on 9/18.

An easy route for this Saturday's 12 mile run is the Sangamon Valley Trail out and back from the Centennial Park trail head. I'll put out water at the Harrison Park exit along the trail before I leave for Havana. I need a volunteer to put out water at the Stuart Park trail head. Just reply to me bill.stokes@gmail.com or SMS to 217-553-7695.

About the Thursday evening Tempo Runs. Officially we came to the end of the schedule last Thursday. I know there's plenty of running left in all of us for this year so I'm recommending we plan to do an ad hoc Tempo Run on Thursdays starting at the Washington Park Playground Pavilion for the rest of the year. The important part of an ad hoc run is that you must "buddy up" in advance by arranging for at least one person to run with you. This way no one shows up and has to run alone but also there could be a lot starting together. The official start time will be 5:30pm but if you have a buddy you can start anytime you want. Strive for a 40 to 50 minute run using the 3-4-3 formula (divide the time by 10 to get your unit of time, then warm up for 3 units, tempo pace for 4 units and cool down for 3 units). You can start tomorrow although I won't be joining you this week.

Many thanks for all the support and acknowledgments I've received from everyone. Its been a great summer running season despite the heat because I so much enjoyed the running spirit in all of you!

Peace,
Bill

Save the Date - September 30th

2011-09-07T07:57:00.000-07:00

SRRC is planning a Golf Outing, Dinner Buffet and Party at Long Bridge Golf Course on September 30th. Golf and buffet dinner is optional so you can come out at no cover charge to hear the "Funked Up Experience" of Captain Geech & The Shrimp Shack Shooters starting at 7 to 10:30pm. Only $1 for domestic bottles and $2 mixed drinks and wine. It should be a great time and a nice benefit to being a member of SRRC. You can register online at srrc.net. Hope to see you there!

Saturday Sept 3rd Routes- 13 m and 20 m extension

2011-09-01T16:56:00.000-07:00

Bring Sports Gel, and bring own water for your finish or transition at Panera.

13 mile route: http://www.usatf.org/routes/view.asp?rID=449279

This is an out and back route.

From Panera West go south towards Best Buy on West White Oaks
Follow West White Oaks through right turn onto Hollis Dr.
Follow Hollis to Koke Mill TR
Koke Mill to Hedley TL
Hedley to Meadowbrook TR
Meadowbrook to Iles - 1st water stop (2.5 miles into the route)
Continue on Meadowbrook to Greenbriar Dr. TL
Greenbriar to Sangamon County Trail TR
Sangamon Trail to one mile past the 2nd water stop at Harrison Park (5 miles into the route).
You know you've gone far enough when you about 2/10's of a mile past the big bridge over the creek.
Turn around and follow the same route back to Panera and finish 13 miles.

7 mile extension for the marathoners: http://www.usatf.org/routes/view.asp?rID=449283

This is modified out and back to Fit Club West from Panera West. You can get water in Fit Club. I'll verify with manager that its okay. If not I'll put out a water cooler outside the back door.

From Panera West go north towards County Market on West White Oaks
West White Oaks to Cascade TL
Cascade to Koke Mill TR
Koke Mill to Old Jacksonville Rd TR
Old Jacksonville to Rickard TL
Rickard to Lawrence TL (stop at Fit Club for Water)
Lawrence to Brandywine TR (first street on right)
Brandywine loops around to Victoria TR
Victoria turns left and take the first left onto Mill Bank Ln.
Mill Bank Ln to Lawrence TL
Lawrence to Rickard TR
Rickard to Old Jacksonville TR
Old Jacksonville to Wood Mill TL
Wood Mill to Winterwood TL
Winterwood to Earthwind TL
Earthwind to curves right into Devonwood
Devonwood turns into Turning Mill
Turning Mill to Greenbriar TL
Greenbriar to West White Oaks TR
West White Oaks to Spring Mill TR
Spring Mill to Koke Mill TL
Koke Mile to Cascade TL
Cascade to West White Oaks TR
West White Oaks to Panera and finish 7 miles

Thurs. 9/1 -On Your Own - Sat. 9/3 Last Long Run for Half Schedule

2011-08-31T15:49:00.000-07:00

Hello Summer Runners,
I think the heat index will be too high for an organized run tomorrow evening. The schedule for tomorrow calls for a short interval run anyway (3 min run, 1.5 min walk - do this 5 times).
This is something you can do on your own.

This Saturday's run (9/3) is the last half-marathon run in the 12 week summer training program (so sad to see it coming to an end). It calls for a full 13 miles and 20 miles for the full marathoners.

The marathoners have a few more weeks of cut back runs so half-marathoner's can keep their distance stamina up by joining them for for some or all of the 12 miles on 9/10 and 8 miles on 9/17.

This Saturday, it probably will be getting hot early so I recommend we start at 6am. Forecast says it will be 90% humidity and 72 degrees at 7am.

A good place to start for runs this long is Panera West since they open at 6am (rest rooms). I'm thinking a 6.5m out and back for the half route and a 3.5 mile out and back extension for the full marathoners. I'll post the routes later.

See you Saturday!
-Bill

Written directions for Saturday's 12 mile run

2011-08-26T20:10:00.001-07:00

From Moxo Cafe East on Adams to 6th TR
6th to Capitol TL
Capitol to To 8th TR
8th to Vine TR
Vine to 7th TR
7th to Capitol TL
Capitol to 2nd TL
2nd to Edwards TR
Edwards to Spring TL
Spring to Scarett TR
Scarett to Pasfield TL then TR on Williams
Williams to Williams Blvd Southside (water stop)
Williams blvd into Washington Park
Stay left and follow south loop to Park St exit TL
Park to Ash TR
Ash to Wiggins TR
Wiggins back to Washington Park TL in park go down hill and TR
Follow road to north side loop and go to the Lincoln St exit. (water stop)
TL on Lincoln
Lincoln to Calhoun TR
Calhoun to Rutledge TL
Rutledge to Yates TR
Yates to Monument TL
Goto cemetery (water stop just before entrance )
Go in cemetery stay left down hill an make first right at bottom of hill
Go up the hill in front of Lincoln's tomb and out cemetery to Monument Ave
TL on Eastman
Eastman to 3rd St TR
3rd to Dodge TL
Dodge to 5th TR
5th to Enos TL
Enos to 7th TR
7th to Mason TR
Mason to 6th TL
6th to Adams TR
Adams to Moxo Cafe and finish

Saturday August 27th Long Run 12 mile run

2011-08-25T12:55:00.000-07:00

This week the half-marathon distance and the full marathon distance are the same. Its a cut back weekend for the full marathon runners.

The route is a modified Lincoln Presidential Half Marathon Route starting at Moxo Cafe at 6:30 am. We'll go east from Moxo and turn TR on 6th to connect to the route. Here's the link to the map: http://www.usatf.org/routes/view.asp?rID=447946

For the curious, I left out Lincoln Park and the 3rd street hills to the west of the park.
I'll post the written directions later.

Tonight's 40 minute tempo run in Washington Park will start a 5:30 pm at the Playground Pavilion.

ACTION: Anyone wanting to buy a shirt with a logo I created for this summer training program let me know via email to bill.stokes@gmail.com. Black Tech Tee Shirt - I don't know the price yet but it won't be over $20 and I'll try to get them for $15 or less. It just depends on how many I order. The women's logo has a woman's silhouette on the right and the men's has a man's silhouette on the right. Anyone can order.

Style A

Style B

Logo:

See you on the road,
Bill

Saturday 8/20 -11 mile Route - Written Directions

2011-08-19T19:29:00.000-07:00

East from the Pavilion to Park TR
Park to Laurel TR
Laurel to Interlaken TL
Interlaken to Greenbriar TR
Greenbriar to Koke Mill TL
Koke Mill to Iles TR
Iles to West Road Dr TR
West Road Dr to Greenbriar TL
Greenbriar to Meadowbrook TL
Meadowbrook to Hedley TL
Hedley to Koke Mill TR
Koke Mill to Progress TL
Progress to Robbins TL
Robbins to Entrance to ShopKo Parking Lot TR
Parking Lot to Panera Bread
TL on West White Oaks
West White Oaks to Greenbriar TR
Greenbriar to Golf Rd TL
Golf to Peeble Beach TR
Peeble Beach to Interlacken TR
Interlacken to Oakmont TR
Oakmont to Parkview TR
Parkview to Chatham TR
Chatham to Fayette TL
TR into Washinton Park at first entrance
Follow road down the hill then up the hill
to Playground Pavilion
Finish 11 miles

Sat. 8/20 - 11 m & 19 m Long Run

2011-08-19T15:17:00.000-07:00

With Abe's Amble on Sunday, I know many of you will be running in that Point Series Run so you are likely to avoid running long on Saturday. If you are not running in Abe's I'm recommending we start at the Playground Pavilion in Washington Park at 6:30 am on Saturday.

Its a good place to rendezvous for hydration and rest rooms.

Here's a good route for the 11 mile distance: http://www.usatf.org/routes/view.asp?rID=446840

I'll have some written directions in the morning.

The full marathon distance can be made up with a loop around the Park plus a 5 mile out an back to Moxo Cafe.

See you in the morning!
-Bill

Today's (Aug 18th) Tempo Run - Yes we are running...

2011-08-18T14:10:00.000-07:00

Its time to start cutting back on the tempo times. So instead of going back to 30 minutes I think we should go to a weekly 40 tempo run schedule through the end of September. Those that need more time can add to it and if you are cutting back for a weekend run like this weekend's Abe's Amble you can cut it in half. You don't need a full tempo run with a fast 10k coming up on Sunday.

So see you out there tonight at the Playground Pavilion at 5:30pm.

-Bill

Saturday 8/13 - 9 mile and 12 mile Run

2011-08-10T20:01:00.000-07:00

These lyrics from Mariah Carey's song, "Hero" can
help you finish your half or full marathon when
you think there is no way I can do this..

This is a cut back run for the half marathon training and the full marathon training. I think the Sangamon County Trail is perfect for this run. We did this very same trail a couple of weeks ago so it should be easy to repeat and enjoy with the cooler temperatures.

The half marathoner can do a 4.5 mile out and back starting from the Centennial Park trail head for the trail: http://www.usatf.org/routes/view.asp?rID=442833

The full marathoners can do the full trail from Centennial Park to Stuart Park and back - 12 miles.

I noticed last time that the water a the start was barely used so I assume everyone brought their own. Kevin Spurlock agreed to help with water. Thanks Kevin. We'll put water out at the Harrison Park exit on the trail (by power station) and at the trail head in Stuart Park.

ALERT: At this time there's a 40 percent chance of rain Saturday morning so use your own discretion on whether its safe to start out. With the cooler temperature and shorter route the group start time will be 6:30 am.

NOTICE: I'll be at the Stovepipe Sprint Triathlon at Lake Petersburg on Saturday morning so I'll miss this weekend. I'm hoping to improve my times from the Stoneman Sprint a week ago last Saturday. I'll let you know how it goes...

QUAD CITY MARATHON: Also I mentioned last Thursday I was interested in a car pool to the Quad Cities. Unfortunately I looked at my schedule and I'm at a conference in Salt Lake City that weekend so I won't be able to make it this year. If anyone wants to organize a group for the Quad Cities let me know so I can share it on this blog.

ABE'S AMBLE: This race has always created a problem for runners who wanted to participate in the race and still get their miles in. If you run the long distance on Saturday then you probably won't be recovered to put in a great time for the 10k on Sunday. So if you plan to run Abe's Amble then skip the Saturday long run and put in a few miles before and after the Abe's 10k. Let your body tell you how much you can do after the race but I wouldn't put in more than 2-3 miles before the race. The scheduled distance for that weekend is 11 miles for the half marathoners and 19 miles for the marathoners.

Enjoy your run and I'll see you next week for the Thursday evening Tempo run or the Saturday long run.

-Bill

GROUP START TIME: 6:30 AM
START LOCATION: Trail head of Sangamon County Trail at Centennial Park
DISTANCE: 9 miles and 12 miles

Blog: http://summer2011training.blogspot.com
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Thursday Run - Cancelled - Sign up for Parade Run instead

2011-08-08T19:50:00.000-07:00

Hello runners. I'll be out at the Parade Run on Thursday helping the organizers. If you want to meet at the park to do a tempo run anyway you are welcome to do so. Make sure you stay hydrated and try to get in an 80 -90 minute tempo run.

This Saturday's run (8/13) is a cut back run to 9 miles for the half-marathoners and 13 miles for the full marathoners. I'll be in Petersburg for the Stovepipe Triathlon so I won't be around to put water out. I'll need some help with water stops, let me know if you can help out. I'll get the route together by Wednesday.

Hope to see you Thursday for the Parade Run 8-)

-Bill

Blog: http://summer2011training.blogspot.com
Sign up for the email list: http://halfwits.srrctraining.com

Saturday Long Run 8/6 - 10 miles and 18 miles 6am Start

2011-08-05T14:34:00.000-07:00

Despite the lower temperature tomorrow morning, the dew point and 100% humidity, will make this run challenging. If there is lightening in the area we'll call off the run.

Here's the 10 mile route for the half marathon training: http://www.usatf.org/routes/view.asp?rID=444138

Panera Bread West

We'll start at Panera West and go south to the trail head of the Wabash Trail. We'll connect into the Interurban trail and loop around the Scheels development then head back to the Wabash Trail and the back to Panera coming in from the west side of the property by Marine Bank. Iced water will be at the picnic table by the Sonic trail head in an SRRC water cooler.

For the full marathon training I'm suggesting that the 8 mile extension start at the Interurban trail where it goes under MacArthur Blvd and go out for 4 miles then turn around and reconnect with the half marathon route at the MacArthur underpass. Here's the map for the extension: http://www.usatf.org/routes/view.asp?rID=444139
The turnaround point is at the ladies tee box on the first fairway you see when you come upon the Piper Glen Golf Course to your right. Water will be out at the Woodside Road parking lot.

Remember to bring your own sports gel and/or electrolyte supplements as well as extra water you might like to drink during your run. The cold ice water will be in the SRRC water cooler in the two locations on the trail. You'll hit both locations twice on the marathon route.

GROUP START TIME: 6:10 am
PLACE: Panera Bread at West White Oaks Dr. and Wabash Ave.
DISTANCE: 10 miles and 18 miles

See you in the morning!
-Bill

Blog: http://summer2011training.blogspot.com
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Tempo Run Thurs. 8/4 - 70 min. 5:30pm Wash. Park

2011-08-03T19:30:00.000-07:00

For the first time in weeks we should have a temperature that supports a long tempo run. Last week's 70 minute run was reduced to a 50 minute run due to the heat so we'll bump it back up.

We'll start at 5:30 pm at the playground pavilion and put in a 21 minute warm up run, a 28 minute tempo pace and finish with a 21 minute cool down run. We'll use the half mile Williams Blvd loop again for the tempo pace leg.

See you tomorrow,
Bill

Sat. July 30th 9 mile and 17 mile Course

2011-07-29T05:33:00.000-07:00

Centennial Park

START PLACE: Trail Head of the Sangamon County Trail in Centennial Park
TIME: Saturday July 30th at 6:30 am.
DISTANCE: 9 mile Half Marathon training run and a 17 mile Full Marathon Training Run
The schedule calls for a 9 mile half marathon training run and a 17 mile full marathon training run. Again we are leading up to the Quad City Marathon and Half Marathon on Sept 25th - just 57 days away. You'll need to adjust your distance and or time of training and hold back a bit if you are training for Chicago or Indianapolis or other runs in October or November. Its okay to ramp up early as long as you can stay injury free and and sustain your base for those later runs. See my run injury free page for ideas on how to do this.

Now back to the routes. For my convenience in getting out the water, I picked the Sangamon County Trail for both the half and full training distances. Water will be out at the Centennial Park trail head on the south side; and at about the 3.3 mile mark beside the power station (opening to Harrison Park); and for the marathon runners at the trail head in Stuart Park (I'd like a volunteer to help with that one - let me know if you can do it.). I'll just be putting out an orange gatorade cooler with cold water in them so bring your own sport's gel. In case the we run out of cups you might bring a baggie to carry along to use as your cup (trick I learned over the years).

HALFWITS: The 4.5 mile turnaround is just about a half mile past the overpass over Washington Street. If you get all the way to the bridge over the creek you've gone a little too far. You'll need to be your own judge on the turnaround point. If you don't want to worry about it go to the start of the bridge over the creek and then turn back, it will only add a quarter mile more or less to your distance. Here's the map: http://www.usatf.org/routes/view.asp?rID=442833

The marathon training route is the full Sangamon County Trail plus a 2.5 mile out and back from the trail head at Stuart Park. Here's the extension map: http://www.usatf.org/routes/view.asp?rID=442834
You'll be running out to the NW corner of the airport and back. Again if I can get a volunteer for the Stuart Park water stop I'd appreciate it.

NOTE: I'll be doing the Stoneman Sprint Tri on Saturday morning and so will Doug Galayda, so you'll be starting yourself off at whatever time you want but the official start time will be 6:30 am for those who want to gather together to start off (its always more fun that way).

Weather should be a little more tolerable. So have fun, stay hydrated and I'll see you next week.

All the best,
Bill
bill.stokes at gmail.com
cell or text: 5-5-3-7-6-9-5

This is posted at: http://summer2011training.blogspot.com
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Tempo Run Thurs 7/28 5:30pm

2011-07-27T20:11:00.000-07:00

It's predicted to be hot again tomorrow evening so here's what I recommend we do for the scheduled 70 minute tempo run:

Cut back to a 50 minute tempo run because the heat will make if feel like 70 minutes.
We'll use the flat roads and shade of Williams Blvd between MacArthur and Walnut for the 20 minute tempo pace section. One loop around the blvd. is right at a half mile. A 10 minute pace gets you around 4 times in 20 minutes. An 8 minute pace gets you around 5 times in 20 minutes.
We'll start at 5:45 at the playground pavilion and do our 15 warm up run over to the southwest corner of Williams and MacArthur and finish up with a 15 minute run back to the playground.
I'll bring a 5 gallon cooler of ice water

NOTE: I bought a bottle of electrolite supplement call Hammer Endurolyte. I portioned out the capsules into plastic bags with 5 capsules each. If you want to try them, you can pick up some from me at only $1 per bag. I know this sounds kinda funny like I'm peddling something I ought not be but in this heat you should feel much better during and after the run if you take a supplement like this. Many runners and bikers (myself included) won't train without them. The maker recommends you take 1 to 3 capsules per hour when training in these conditions.

Place: Washington Park Playground Pavilion
Time: 5:45 pm
Run: 50 minute tempo run

See you tomorrow evening,
Bill

This post can be found at: http://summer2011training.blogspot.com
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Summer in the City!

2011-07-24T19:08:00.000-07:00

We have at least a couple more weeks of training in this heat. Still the best temperatures for running are early morning. Here's AccuWeather.com's forecast for the next two weeks. For those of you who ran Saturday morning in the high humidity and windless conditions, I congratulate you for getting through it. Have a great week! Bill


Click to enlarge

UPDATE: Sat. 7/23- 6 m & 11 m Cut Back Run

2011-07-21T15:36:00.000-07:00

Start time for the 11 mile route is 5:30am and for the 6 mile route 6am. Start place is the Playground Pavilion in Washington Park.

If you are training for a fall marathon and want to run with the Halfwits, here's the 5 mile route extension to the 6 mile Halfwits route: http://www.usatf.org/routes/view.asp?rID=441665. This will give you the 11 miles you need for this Saturday's cut back long run. If you have run with us before you'll know this route but study the turns and make sure you know the way. If you need turn by turn directions let me know and I'll post them.

Here's the loop we'll do twice on Saturday morning for a 6 mile run:

http://www.usatf.org/routes/view.asp?rID=441628

I've designed these routes to maximize shade.

ANOTHER long run is possible for Saturday:

Sandy Elliott and Doug Galayda are planning to run the Lost Bridge Trail twice to get in 20 miles. So the marathoner's have another option. They will start at the IDOT Lost Bridge trail head at 5:30 a.m. Anyone is welcome to join them. There will be water and Gatorade near the “tunnel” entrance (which is Hilltop Road) and at the bathroom/shelter (on its concrete bench) around the curve at the East end of the trail.

See you Saturday morning,

Bill

http://summer2011training.blogspot.com

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Sat. 7/23- 6 m & 11 m Cut Back Run

2011-07-21T13:00:00.000-07:00

My schedule for this week shows a cut-back distance of 6 miles for the half-marathon runners and 11 miles for the full marathon runners. We are 6 weeks into the 12 week half marathon program that ends on September 6th with a 13 mile run. After September 6th you'll have a 13 mile base in you and it then becomes your responsibility to maintain that base until your fall half marathon. I'll shift my posts after September 6th to focus on the marathon distances and you can run any portion of the routes you need, to keep your base until race day.

For the full marathon schedule I've made adjustments so that you are tapering 2 weeks before the September 25th Quad-City Marathon. If you are training for Chicago Marathon on October 9th you can make adjustments on the really long runs by cutting back a bit and running to peak on September 17th or September 24th (depending on whether you want a one or two week taper). For those planning to run the Indianapolis Marathon on October 15th, you want to adjust your really long runs to peak on September 24th or October 1st.

To help you make those adjustments for the Chicago and Indianapolis dates, here's the weekly distances coming up for a schedule ending on September 25th: 7/23-11m; 7/30-17m; 8/6-18m; 8/13-13m; 8/20-19m; 8/27-12m; 9/3-20m; 9/10-12m; 9/17-8m; 9/25-Quad City Marathon. Remember you can always add mileage and take-away as needed. You are the ultimate judge of what you need to do.

The heat index for Saturday morning will be brutal by 10am. If you want to run in the best temperatures of the day we need to be done by 7 am. So the 6 milers will start at 6am this Saturday in Washington Park at the Playground Pavilion. I'm recommending that the 11 milers (and anyone else that wants to get done early) start at 5:30 am. We'll have water and Gatorade out but you might want to run with your own. I ran with a 16oz bottle Wednesday morning and had it gone in 4 miles.

Here's the 6 mile route: http://www.usatf.org/routes/view.asp?rID=441628
It should be a familiar 3 mile loop that we will do twice. The second loop we'll do it in reverse. Water and Gatorade will be at the Playground Pavilion.

11 mile route: I'm still coordinating with Doug Galayda on the 11 mile route. I'll post that route later today or in the morning. I'd like it to start with the half-marathoners and then branch off after the 6 mile mark.

See you early Saturday morning,
Bill

Tempo Run Thursday Jul 21st - Cancelled

2011-07-20T19:42:00.000-07:00

I know some of you hardy souls will try to go out tomorrow evening, so if you do here's my advice:

1. Hydrate before, often during the run and after the run until you can't drink any more.
2. Take an electrolyte supplement like SaltStick or Endrolyte
3. Get into the shade as often as you can while running and immediately afterwords. Get into air conditioning afterwards if you can.
4. Don't run steady- give your body rest breaks as often as you can.
5. Wait until the sun goes down if you can.

I've been running early mornings at 5am this week and its tough even at that hour but I've survived better than I would have in the evening.

My real advice is run early or indoors on a treadmill or not at all.

I'll post the route for Saturday tomorow.

Be safe,
Bill

Sat. July 16th 8 & 12 mile route at 6:30am Centennial Park

2011-07-15T16:21:00.000-07:00

My apologies for the late post. Tomorrows route is the new Sangamon County Trail that starts at Centennial Park. Doug Galayda is going to set out water at the beginning, middle (at Meadowbrook) and end of the trail (Stuart Park).

Start time is 6:30am. Doug and Sandy are starting at 5:30 am because they are going to do 18 miles. So if you are an early bird and want to join them you are invited. So for everyone else the start time is 6:30. I'll be at the Scheel's 5k setting up for that race so I'll miss this run too.

The trail starts on the west side of the hill at Centennial Park and goes 6 miles northeast to Stuart Park. If you've never been to Centennial Park you can't miss the hill so don't worry about not knowing where to start. You'll find the trailhead on the other side of the hill.

The half marathon runners should run 8 miles of that trail by going 4 miles out and back. The schedule for the full marathoners is 12 miles which makes this a perfect out and back.

The turnaround point for the half marathoners is just past the Washington Street Bridge a 100 yards or so. If you get to the opening on the west side that lets you exit the trail down to Koke Mill Rd you have gone far enough and should turn around. For the 12 milers the turnaround is all the way to Stuart Park

Have fun!
-Bill

Today's Tempo Run 7/14

2011-07-14T20:11:00.000-07:00

I want to thank Jeff Chandler for getting eveyone started tonight. I was very happy to see everyone doing their tempo pace around the Williams Blvd half-mile loop when I finally got there about 6:30.

After the tempo run we talked about the importance of core strength and upper body strength and I challenged everyone to join me in a 7 week program to be able to do 100 pushups. I know if you follow this program you will excel and become a better runner.

This is a completely voluntary challenge but the rewards will be "awesome" because upper body strength is important. It helps you keep proper form while running and helps you maintain your pace in long distance running. You don't need a gym or exercise equipment for this program. Its a Body Weight Exercise (BWE) and that's something you can do any time.

Essentially you'll be doing this program 3 days a week about 10 minutes each day. Pick a schedule like M-W-F or Su-Tu-Th or Sa-M-W and make it happen. Its only for 10 minutes each time!

Start by testing yourself to see how many good form push-ups you can do. That sets the base from which you are working.

Next start your program. Week 1:
If you did up to 5 push ups in your initial test your 5 sets for Day 1 Week 1 would be:
2 push ups, 60 sec rest, 3 push ups, 60 sec rest, 2 push ups, 60 sec rest, 2 push ups 60 sec rest and finish with 3 or more push ups until you can't do more.

If you did 6 to 10 push ups in your intial test your 5 sets for Day 1 Week 1 would be:
6 push ups, 60 sec rest, 6 push ups, 60 sec rest, 4 push ups, 60 sec rest, 4 push ups 60 sec rest and finish with 5 or more push ups until you can't do more.

If you did 11 to 20 push ups in your intial test your 5 sets for Day 1 Week 1 would be:
10 push ups, 60 sec rest, 12 push ups, 60 sec rest, 7 push ups, 60 sec rest, 7 push ups 60 sec rest and finish with 9 or more push ups until you can't do more.

Three key points - 1. Perfect form is more important than repetitions. Practice good form. 2. The 5th set is more important than all the rest. Always do the 5th set to burn out. 3. Take more rest between sets if needed.

Here's a link to a foldable schedule for this program. All you need to know to get started is at this website.

Whether you make it to 100 consecutive push-ups or not, you will at the least have strenghten your core and upper body and will run with more confidence and pride than ever before.

Thurs. 7/14 Tempo Run - 6pm Start

2011-07-13T06:12:00.000-07:00

Looks like great summer running weather again for tomorrow. I need to start the tempo run a little later this time (6 p.m.) due to a schedule conflict. If that's too late for you to get started then just follow the schedule and you'll be fine.

This week's schedule calls for a 50 minute tempo run. I know we missed last week's 40 minute tempo run, so if you need to ramp up more slowly, you can still run with us by cutting out 4 minutes of the tempo pace portion and move into your cool down pace early.

15 minute warm up run, 20 minute tempo pace, 15 minute cool down run.

We'll start and stop at the playground pavillon in Washington Park but we'll run the tempo pace on Williams Blvd between MacArthur and Walnut. This will give you a way to measure your tempo pace since the loop is a 1/2 mile. For example if you are planning to run a 9 minute tempo pace you'll make it around the loop in 4min 30sec. So in 20 minutes you make it around the loop just short of 4 and half times.

See you there!
-Bill

This email is posted at: http://summer2011training.blogspot.com/

If you are getting this forwarded to you by a friend you can sign up for our email list service here:
http://halfwits.srrctraining.com

By the way, I've spoken to many of you about electrolyte replacement during training. I've added a page on the blog where you can order the products I've mentioned from Amazon.com. See the Runner's Shop tab at the top of the blogspot.

Saturday July 9th - Woodside Rd. at the Interurban Trail 6:30 am

2011-07-08T16:04:00.000-07:00

Doug Galayda will coordinate a run tomorrow morning leaving from Woodside Road and the InterUrban Trail. He'll put out the water on the picnic bench at Walnut St. in Chatham and have some at the Woodside road start point.

You'll be able to get in the 7 miles you need with an out an back on the trail as well as the extra miles for the marathon runners.

If you have questions call Doug at 341-9641 cell.

Have a good run!
-Bill

Tempo Run Cancelled tonight July 7th

2011-07-07T15:14:00.000-07:00

Unless you are a duck at heart - I suggest you get on your elliptical or treadmill and get the run in... that's my plan. See you next week!
-Bill

Saturday July 9th - 7 mile run

2011-07-07T10:58:00.000-07:00

This Saturday is the SRRC's Point Series run, Women's Distance Festival on Saturday morning. Since I'm helping to do set-up of this race I won't be available to start off the run Saturday or help with hydration.

Also on the following Saturday July 16th, I'm one of the race directors for the Scheel's Inaugural 5k run that starts at 7:30 at the new Scheels store. I can use more volunteers for the 5k or maybe you'd like to run in it. If you want to run go to this link to register ($20). If you want to volunteer let me know.

So needless to say I need someone else to kick off a long run this Saturday (7 miles for a fall half marathon and 9 miles for a full marathon (cut back week for the fulls). Call me at 553-7695 cell. I'll post the routes after I find a leader.

Thanks!
-Bill

Thurs. July 7th Tempo Run Washington Park 5:30 pm

2011-07-07T10:35:00.000-07:00

Only 30% chance of rain at 5:30 so I'll be out there starting at the playground pavilion. Tempo runs build strong hearts for running. We are starting out with low times and building gradually. We'll keep the 40 minute run again this week.

There should be a cloud cover so it won't be as tough as last week.
Bring your own hydration. See you at 5:30.

Saturday July 2nd - Panera West 6:30am. 6 to 12 mile route.

2011-06-30T14:24:00.000-07:00

If you are training for a fall - half or full, you might like to join others this Saturday starting at Panera West at 6:30 a.m. for a run before it gets too hot. I'll be there for the first 6 miles.

Here's the 6 mile route: http://www.usatf.org/routes/view.asp?rID=438354

The 12 mile route is the 6 mile route above plus this route: http://www.usatf.org/routes/view.asp?rID=438357

These should be familiar routes with just a few surprises on the first 6 miles.

Water will be at the 3 mile mark on the first 6 miles, use your own hydration when back at Panera and water again at the park bench beside Sonic on the Wabash Trail.

I need someone to do the water at the park bench on the Wabash Trail beside Sonic for the second 6 miles. I'll put out the water for the first 6 miles at Greenbriar and W. Rd. Dr.

See you on the road,
Bill

Thursday June 30th Tempo Run

2011-06-30T11:41:00.000-07:00

Hello running friends, For those of you who have yet to catch a tempo run with Halfwits, you've been missing the most effective way to increase your speed in the long runs. Here's what we are doing this evening:

1. We will do a 12 minute warm up run at an easy pace to get the muscles and joints ready to run a tempo pace.

2. At the 12 minute mark we'll kick up the pace about 20 percent faster than the warm-up pace;
OR if you were running too fast during the warm-up you will increase your pace to the speed that you are intending to run in your next half-marathon or marathon. We'll sustain that pace for 16 minutes.

3. Finally you slow down about 20% for the next 12 minutes.

So this is a 40 minute tempo run. For the next 12 weeks we'll be increasing this time a little each week until we get to a 90 minute tempo run.

If you come about 15 minutes early tonight, I'll be going through some pre-race exercises that will improve your tempo run.

Hope to see you at the Washington Park, Playground Pavilion at 5:30pm today.

-Bill

p.s. bring your own Gatorade and/or Water

12 Weeks of Tempo Training

2011-06-24T09:15:00.000-07:00

Hello Halfwits and road running friends. I finally got my summer training schedule set. I'm organizing a Thursday evening 5:30 pm "Tempo Run Program" starting June 30th and ending on September 15th before the weekend of the Shoreline Classic. The tempo runs will be progressive. We'll start out with a 40 minute tempo run on June 30th. For now the start place will be at the Playground Pavilion in Washington Park. All runners are welcome.

This new blogspot will have:

schedules and locations of the runs on Saturday. Doug Galayda has been doing a great job of setting up some long runs on the weekend. Those of you on the Halfwits email list have been learning of these runs. We post those runs here as well.
training tips
other runs you may want to join from time to time.

Every post to this blog will be forwarded to the members of the Halfwits email list service.

Here's the blogs address: http://summer2011training.blogspot.com/

To sign up for the Halfwits email list go here: http://halfwits.srrctraining.com