Wednesday, November 28, 2007
My usual routine is to run Monday, Tuesday, Thursday and Saturday. I try to incorporate some cross training on an elliptical machine along with some Nautilus weight training. This week, though, I'm just doing some short easy runs like Tuesday night's runs.
What are you doing this week? How is it different from your usual routine? Share your thoughts in the Comments.
And don't forget to register for the Frostbite Festival and pick up your packets. You want to be ready for Sunday morning!
Saturday, November 24, 2007
So Frost Toes, how ya feeling?
Think about where we've been. We've built ourselves up to runs of 10 and 11 miles, including running the complete Frostbite Festival 10-mile course. At this point, you should be feeling confident.
That's your mental or emotional feeling. Now, how are you feeling physically? Do you feel strong, full of energy?
You probably will this week, because we cut back on the distance and intensity of our runs this week. It's a good time to cut back on the duration and intensity of any other training you're doing. This is NOT the time to be starting a new heavy regimen in the free weights room or starting the first week of a "boot camp" experience.
You've heard this before, but this is the week to get some rest, exercise enough to keep your muscles accustomed to movement, but NOT the week to do anything heavy. Even if you feel really ready to hit it when you get to the health club, resist the feeling. Save up all that energy and strength for Sunday. That's when it will get you over the finish line!
Monday, November 19, 2007
This is the perfect opportunity to work off those Thanksgiving Day meals, not to mention the stress from fighting Black Friday crowds at the mall. We’ll run everyone’s favorite 10k course and gripe about how the mashed potatoes went right to our hips. OR we’ll try to decide if we’ve done enough hill training to be ready for the Frostbite Festival.
Dress like a turkey if you want to or wear your favorite cold weather running gear if you want to blend into the crowd. We’ll start at the Grandstand on the fairgrounds and run the Abe’s Amble route, which passes by Lincoln’s Tomb, the resting place of the president who first proclaimed a national Thanksgiving holiday.
For the Frost Toes group, this will be our last Saturday group run. The next weekend run for the Toes is the Frostbite Festival!
See you at 7 am Saturday at the Abe’s Turkey Trot starting line!
Sunday, November 18, 2007
And how about all the Frost Toes? You guys started with a 5-mile run at the end of September and now you've completed a course that's so challenging that some very good runners refuse to run it. How big and bad are you?
If anyone has any thoughts about the practice run, including the shuttle bus that never came, feel free to share on the Comments page.
Now we cut it all back for the last two weeks. Tuesday night Dwayne Blisset has a very interesting workout for us, Thanksgiving Day offers a cornucopia of running choices (sorry, but I could not resist), and on Saturday we'll run the Abe's Turkey Trot. Basically, it's a 10k warmup for the Frost Toes, but anyone who wants to dress like a turkey is welcome. And spread the word--anyone who wants to run is welcome to trot the Abe's course with us.
The following week we'll take it easy during our runs, and the Frostbite Festival race is December 2. If you have not registered yet, please do. Also, the Frost Toes shirts that you've requested are NOT the same thing as the race T-shirt. Sorry if I confused anyone, but the Frost Toes shirt is a special commemorative for our group. The Frostbite Festival has its own shirt like any race. So make sure you register for the 10-mile run so there's a race bib for you.
Friday, November 16, 2007
Wednesday, November 14, 2007
All you Sunday runners are welcome to debate the starting time in the Comments area.
Here's a link to a map of the course: http://www.usatf.org/routes/view.asp?rID=158810
Thanks to Anne Baker and Duane Wilson, there will be water and Gatorade at two spots on the course on both days. One spot is just west of the Washington-Bradfordton intersection; the other spot is in front of the Wilson mansion. Thank you!
I realize that long-range weather forecasts aren't worth much, but it should be dry and mostly clear Saturday morning with the temperature in the high 30s. Sounds like PERFECT conditions for practicing the Frostbite!
Sunday, November 11, 2007
And wasn't it great to run just 6 easy miles after those 10 and 11 mile runs the past couple of weeks? I heard a couple people say they never thought that 6 miles would seem easy. Heh heh heh . . .
That's Mara Kasper showing that she got HER frost on during the run. Mara, we're the Frost TOES, not Frost Shoulders!
We'll run hills Tuesday night, a run in the park Thursday night, and next Saturday we'll be running the course. Meet at FitClub West at 7 am. For those who are running the Jingle Bell 5k on Saturday, what time do you want to start on YOUR practice run on Sunday? Post your thoughts on the Comments page.
Thursday, November 8, 2007
Here's a link to the route: www.usatf.org/routes/view.asp?rID=176401
We'll start the way we do when we're going to run the trail, but we'll go on down to loop around Wal-Mart and Target, head west from there, run north to Arizona Tile Company, head over to Koke Mill, then go north to Hedley, Meadowbrook, and Iles back to West White Oaks Drive and a short jog back to Panera. I'll set out water at the intersection of Koke Mill and Hedley.
The map on USATF.org says this route is 5.79. After running 11 miles last Saturday, 5.79 should be quite enough for us!
See you at 7 am at Panera West. Only three more weeks until the Frostbite Festival!
We will head west from the shelter out onto Wiggins, down to Outer Park Drive, turn around and head back to the park and proceed down the hill to the lower pond and complete the Washington Park loop. This should be very close to 4 miles. For those of you who would like to add some additional distance, you can add the carillon hill or Williams Blvd for an additional half mile.
I will bring some applications for a fundraiser run on Sunday in Chatham. Miles for The Mannings is a 5K Walk/Run on November 11th at 1:30 PM at Glenwood High School. The run is a fundraiser for Janet Manning (a teacher at Glenwood Middle School) who is battling cancer. Registration will also be available on Sunday prior to the run at Glenwood High School.
Tuesday, November 6, 2007
Oh, and if you didn't catch my rant tonight about reflectors and flashers, DON'T RUN AFTER DARK WITHOUT REFLECTIVE MATERIAL AND FLASHERS!!!!!
Saturday, November 3, 2007
Next Saturday we cut back to six miles and that's going to see sooooooo easy to everyone. Should be smiles all around.
If you want an official Frost Toes long-sleeve T-shirt, please make sure you email me with your name, size, and quantity you want. Click here to email me. With luck, we'll have these shirts by our Thanksgiving weekend run at the latest.
You guys are doing great. By the way, if you haven't registered for the race, you need to do that. You can download a registration from from the SRRC site, or register online here.
We'll see everyone Tuesday night. I think Dwayne has a speed workout up his sleeve.
Friday, November 2, 2007
Thursday, November 1, 2007
I have to apologize for the delay on this. Anne Baker gave me a great design for the shirts about a year ago and I've been putzing around ever since. BUT, I can report that I've now got a vendor who can deliver the black, long-sleeve, moisture wicking shirts by Thanksgiving AND he's ready for me to provide sizes and quantities.
Sooooo . . . I have to ask you to email me again and tell me that you want to buy a T-shirt. Put "Shirt Order" in the subject line, tell me your full name, and tell me the size(s) and quantity of each size that you want.
The price is still a bit up in the air, but it will be $17 or less for each shirt. Details on who to make out checks to later on.
I know I owe you a route for Saturday's 11-mile run. That's coming real soon now!
Update: Here's the route: www.usatf.org/routes/view.asp?rID=174906
If you would rather stick with 10 miles, just turn around at Washington Park and head back. The loop through the park gives us an extra mile. There will be water in the park; water and Gatorade at FitClub West.