Welcome to November!

Great job out there last night - I was going to complain about the hilly route, but I picked it! Here's a run down for the weekend.......

Saturday 11-1-08 <<-----click for map on the USATF website

Since the last three workouts have had significant hills, this saturday's route features a fairly flat course, taking you through the Westchester subdivision first and then crossing Wabash to run back west on Iles Avenue. I am not running this Saturday, but will have water and Accelerade set out at the Wabash trailhead on Park Street and at the KC Hall parking lot on Meadowbrook.

Sunday 11-2-08 Canal Connection 10K in Utica, Illinois

Part of the SRRC points series, this flat and fast race in scenic Utica is worth the drive. Interested in carpooling? Meet at Panera West ready to leave by 7:15 a.m. The race starts at 11:00 a.m. and features great sweatshirts! For more information, visit the Starved Rock Running Club site. Online registration ($24 with a dollar off for SRRC members) is available through www.active.com. NOTE: if you're running this race, I would suggest that you skip Saturday's long run - save it for the race!

SRRC Traveling Store

Barb Manson will have SRRC Apparel items at all FrostToes workouts starting this Saturday. The prices and quality are great and proudly bear the SRRC logo! To contact Barb for more information - click the SRRC logo!

Items available include:

Chill Fleece Knit caps and headbands - $12
Men's & Ladies Long Sleeve Technical training - $25
Ladies long sleeve wicking T's - $20
Unisex Sweatshirts in Navy, Royal and Pink - $20

oh, here's a shout out to Barry - Get better soon! Your toes miss you!

The Power of the Group.....

This is why I run....

10/25/08 FrostToes Training Run

Tuesday Night Hills

Tuesday night, Oct 28, Linda Jones will again be your leader for a hill workout. Meet at 5:40 pm.

Starting from the shelter, you'll warm up by running east past the tennis courts and around the upper pond. Go down the short hill and group up at the intersection of Williams and Park.

Then run up Park Street to the Stop sign, turn around and jog back down to Williams. Run up the short hill, turn around and jog back down to Williams. Do six reps of that, then cool down by running on Williams to MacArthur and around back to the shelter.

2 Possums, 1 Mouse, 1 Raccoon, and Miles

Great job tackling those hills today everyone! There were probably close to 50 runners this morning (but I think we ought to have a road kill count on this blog!! ) I'll post a couple pics this afternoon (of runners not road kill...).

Now that you've run the toughest part of the FrostBite Festival 10-Mile Run - it's time to sign up!

• Go to http://www.srrc.net/ and download the application. Fellow FrostToes Linda Jones and Nancy Sutzer are the race directors for this race - and you can give your forms to them, or sign up via Get Me Registered (http://www.getmeregistered.com/)

• Tomorrow - Sunday, October 26 5:00 p.m. - 2nd Annual Halloween Hustle and Trail Trot for children and adults! Join us for a 4 or 2 mile fun run on the Wabash Trail. There will be lots of goodies and treats and a costume costume! The great family event is free with donations accepted for the local Girls on the Run program. More information is at http://halloweenhustle.blogspot.com/

• Tuesday - Thursday this week at Washington Park, 5:40 p.m. Tuesday will be a hill workout and Thursday will be a 4.8 mile run (the "Art Run" http://www.usatf.org/routes/view.asp?rID=17302). Remember - we run in ANY weather! Watch for more details.

• Saturday 7:00 a.m. from Panera West - 9 miles (route TBA) OR

• Sunday - Starved Rock Runners Canal Connection XXVI 10K Race in Utica. This race is part of the SRRC Point Series and registrants get an awesome sweatshirt! It's a 2 hours drive up there - think of it as an SRRC field trip! See the SRRC website for a registration form for this downhill/flat and fast 10K race. Interested in carpooling? Meet at Panera West at 7:15 a.m. and we'll probably stop to eat lunch on the way back to Springfield.

For those of you who have never run the FrostBite Festival, now that you've seen the hills, what do you think? You guys were awesome today!

Thursday October 24th

YMCA and back -5:40 p.m.

http://www.usatf.org/routes/view.asp?rID=13296
I'll have a bunch of blinky lights to pass out - courtesy of St. John's.


I may be bringing up the rear - still working through shin splints, but I'll be there!

DON'T FORGET - WE MEET AT FIT CLUB WEST ON SATURDAY AT 7AM - arrive a little early to find street parking - dress in layers. Rule of thumb is that you should dress for about 15 degrees warmer than what the weather is, and since you're working hills, you'll heat up pretty quickly out there!

So - how is everyone doing so far? Is this the longest race you ever have trained for? What draws you to long distance running?

Tuesday Night, Oct. 21

Here's the plan for the Tuesday night workout, courtesy of Linda Jones:

Here's our speed workout routine for Tuesday. Start out time is 5:40p.m. We'll turn left from the shelter and run down to MacArthur Blvd. Cross MacArthur and wait for the group to queue back up. Then we'll do speed work/negative splits on the loop across from the park.

For the first run, run three minutes and turn around and run back to the starting point at MacArthur. For the negative split try to get back from the turnaround point in less than three minutes. Rest for a minute or two and then we'll do a five minute run each way, returning back to the starting point at MacArthur. After another rest, we'll do a third negative split for seven minutes in each direction. This will give you a total of 30 minutes of speed work.

Finish the run with a cool down running back to the shelter--take the long or short route depending on how much time you want to run!

Time Off

I'm taking some time off from running to see if rest can cure whatever is ailing me, so next Saturday your leader will be Mary Rogers, aka MaryThon. This is our Saturday to run a hilly 6-mile section of the Frostbite course. Here's a link to the route:

http://www.usatf.org/routes/view.asp?rID=171303

Please notice that we start at FitClub West this week instead of Panera. If you are not a FitClub member, please DO NOT park in the FitClub parking lot. Look for street spots and, I think, the facility on the south side of Lawrence is temporarily closed.

Tuesday night your leader will be Linda Jones. We'll be doing pace work or speed work (choose your favorite term) on Williams Blvd between MacArthur and Walnut.

BTW, all the Frost Toes are doing a great job. Keep it up!

Saturday Plan

Saturday we're scheduled for 8 miles, and Tuesday night someone requested a hill or two in the Saturday long run. Okay.

We'll do the 8-mile route you can see at this link:

http://www.usatf.org/routes/view.asp?rID=170430

Here's the description for the "map challenged" Frost Toes: Head north from Panera on West White Oaks. Turn right onto Iles. Follow Iles to the intersection with Chatham Road, where water will be available. Turn left onto Chatham Road and then right onto Iles. Stay on Iles to MacArthur and turn right onto MacArthur. Turn left onto Highland and stay on Highland until you reach the railroad track, where the street becomes Iles again. Turn right onto 4th Street. Turn right onto Stanford. Take Stanford over the overpass, then turn left onto Junction Circle. Junction Circle curves around to the end of the Wabash Trail. Water and Accelerade will be set up at the trail head. Take the Wabash Trail to Robbins Road. Turn right onto Robbins and right onto Hollis. Stay on Hollis which curves into West White Oaks Drive to Panera.

See you at 7 am at Panera!

FrostToes Thursday 10-16

Thursday's route takes us out of the park this week. Go L from the playground shelter, R on Park and head south. Go L on Outer Park, L on Lincoln, L on S. Grand and back into the park. Go R around the upper pond and down and back up the hill, exiting the park on Lincoln Street. Go L on Edwards, L on Feldkamp back into the park. Go R and finish the loop in the park for a little over 4 miles. We'll set out at 5:40 p.m.



Note: we start at the playground shelter not the tennis courts. You might want to pick up a couple of blinking lights and wear reflective clothes as the sun is starting to set before 6:30 now - be safe, be seen) .



Hope to see all of you at the SRRC Saturday Social this Saturday - see S-P-O-O-K-Y Saturday Social post below for more information. Saturday Socials are great way to hang out with your fellow runners, friends, and family in something OTHER than sweaty running clothes! Besides - if you're gonna run 8 miles in the morning - you might as well celebrate in the evening (and yes, I'm bringing margaritas !) Food 'till 9, music 'till midnight! RSVP to rogers_01@msn.com.

Hills, Schmills

Tuesday Night Hill Workout--Another week, another hill. Let's start from the shelter, head down to the duck pond, around the pond, and stop at Feldkamp. We'll go up the hill, watch traffic at Fayette, then proceed on Feldkamp until it levels off. Then turn around and come back down.

We'll do that repetition five times. For a cooldown, we'll run to MacArthur and around the upper pond back to the shelter.

I've already had one request to back off the 5:30 start time, so let's try for 5:40.

BULLETIN--If you don't have plans for Wednesday night, there's a program at AthletiCare on Self Defense for the Outdoor Athlete. It's being presented by a 4th Degree Black Belt.

I can't tell you how angry it makes me that we even have to think about this topic in the Springfield area, but events over the last year or so have proven that we do. So if you can make it to AthletiCare off South 6th (next to FitClub south), the program starts at 6:30.

It's Time for a S-P-O-O-K-Y Saturday Social!

Fellow SRRC member Penny Warden is hosting this month's Saturday Social with a Halloween Party next Saturday, October 18th. She and her crew have created an awesome haunted mansion you just can't miss! You are all invited! Here's the details:

• October 18-6:30pm until you turn into a pumpkin!
• Haunted Mansion 6:30 – 8:30 pm, with children’s hour first!
• LIVE MUSIC BY THE MUD BUGS 9PM-MIDNIGHT(To make this a fun & safe event for families, please, no alcohol until after 9:00 p.m.)
• 4740 Old Chatham Road (south of Knight’s Action Park and Meier’s)
• Wear a costume! This is one event you don’t want to miss! Please join us for some ghoulish games, freaky fun, and frightening food!
• Bring a dish to pass and BYOB – Italian Beef, Hot Dogs, Buns provided.
  

HELP WANTED: four-six people needed to help finish a couple of the rooms at the Haunted Mansion. We'll meet right after FrostToes on Tuesday, October 14th. So finish your workout - grab a happy meal at McDonald's and spend a hour or so making this a spectacular event. Can you help? Let me know by Monday night (rogers_01@msn.com) and we'll make arrangements to carpool over together. Since I coach at Lindsey on Tuesdays - I am not at FrostToes, but will meet up at 6:45 for anyone who can come and help.

Want more details? Email me!

Saturday, Oct 11, Plan

So Tuesday night was soggy for a hill workout but Thursday night was just perfect. Looks like a fine Saturday is on tap, so let's start it right with an easy, flat 6 mile run.

Here's a link to the map: http://www.usatf.org/routes/view.asp?rID=168628

This is the basic group run to Fit Club and back. We meet at Panera West at 7 am and cut across the ShopKo parking lot to Robbins Road. Left on Robbins, right on Progress, then right on Koke Mill. We go all the way to Old Jax, turn right onto Old Jax and then left onto Rickard Road all the way to Fit Club for a hydration break. Then we come back on Rickard, right on Old Jax, left on Wood Mill, and follow the curving streets until you're on Turning Mill. Left on Greenbriar and then right on West White Oaks all the way back to Panera.

First one to Panera buys bagels and coffee for the group.

Just kidding--but while you're running, look around and think about the power of the group. And put it to use; if you see someone who's struggling a bit, strike up a conversation. See if they've run this distance, see if maybe they're overtraining, see if they're just having a bad day.

We're Frost Toes. We look out for each other. See you Saturday!

Thursday-October 9 5:30 p.m.

Welcome to Miles & Margaritas!

This Thursday's run will be about 4.25 miles. We'll meet at the playground shelter at Washington Park at 5:30 (every T/Th - rain or shine!)

The route: Go south on Wiggins and turn L on Ash, L on Park, R on S. Grand. Turn L on MacArthur, turn L into the park on the north side of Williams Blvd. Turn R on Lincoln, L on Fayette. Come back into the park by turning L to go down the Carillon Hill. At the bottom of the hill, turn L to go around the park via the north side, turn R up the big hill in the middle, and turn R to go back to the playground shelter. (This route can be shortened by going straight back to the playground shelter after coming down the Carillon Hill - or lengthened by going the full loop around the park instead of going up the big hill in the middle of the park).

Here's the link: Thursday, October 9th, 2008

Watch for details soon on how the Frost Toes turn miles into margaritas!

Am I Too Slow for Frost Toes?

Several people have asked me that question in the last week or two, so I wanted to address it here on the blog. I want to be absolutely clear.

As long as I have anything to say about it, no one is too slow for Frost Toes.

Like anyone, I really admire fast runners. I am absolutely in awe of runners like Bryan Glass, who won last year's Frostbite Festival 10-mile race in 53:19. That's about a 5:20 pace for 10 miles over hills.

But I have no less respect for any of the 207 runners who finished behind Bryan. Every one of them finished a very challenging 10-mile course. Every one of them finished.

A couple of years ago I was running with someone who said, "I'm here to complete, not to compete." I really liked that thought until later, when I realized that completing is actually a competition for many of us. To complete a specific distance, each of us has to compete with ourselves. Each of us has to fight with the inertia that would keep us from putting on our running shoes and heading out the door.

That is the major competition for so many of us: Can I win the fight with myself just to get out of a warm bed on a cold November Saturday morning?



But I always feel that my biggest competition is me. Can I run the Frostbite faster this year than last year? Can I get in better shape, so I don't feel completely drained at the end of 10 miles? Can I run hills better this year? Even with intense training, I may discover that the answer may be a resounding no, but the effort is always worth it.

So I don't care how slow you are, you're welcome to run with the Frost Toes. If a 15 minute pace is the best you can do, come on along; there's probably someone else who runs that pace and worrying that they're too slow.

As long as you're willing to compete with yourself with a goal of completing the Frostbite 10 miles, you are a Frost Toe.

Look at Those Heroes

So the inaugural Heroes Run For Hope is in the books, and it was a great race. A whole bunch of Frost Toes showed up, and several of them, including Bill Stokes, Cara Barnett, Sandy Baldoni, Lois Jazo, Linda Grant, and Joni Stahlman, won age group awards. Those are just the names I remember; I haven't seen the official list so I probably missed some folks.

And the Frost Toes did not get together after the race. Sorry about that. I've been a little scattered lately, so I didn't have official forms to fill out or anything like that.

I did remind people that Tuesday is our first evening hill workout. We'll meet at the shelter by the playground in Washington Park at 5:30 pm. We'll do a warmup run down to the bottom of the carillon hill and then do four hill repeats. Then we'll do a cooldown run back to the shelter.

Thursday evening will be a run led by Mary Rogers, and she'll be posting information about that workout on this blog. Saturday we'll get together at Panera at 7 am for a short talk about Frost Toes (I will have forms) and then an easy 6-mile run.

Lost and found--A digital camera in a black carrying case was found in Chatham Community Park after the Heroes Run. If it's yours, contact Jenni Gardner.

Wait Up For Me

Hope to see a whole lot of Frost Toes at the starting line of the Heroes Run for Hope Saturday morning!

We're planning to get together after the race, so please do me a favor. Wait for me. I've been running really slow lately, so I'll probably be bringing up the rear. I'll get there eventually, I promise.