Sunday, November 29, 2009

Winding it down

Race day is a week from today, which means we're in the final week of preparation. For a challenging 10-mile course, that means we wind it down this week.

At this point, you've either fully prepared for the race or you haven't. Nothing you do now--whether it's distance or hills or speed work--is going to make a difference on race day. Your body simply doesn't have the time to rebuild after a tough workout and be ready for next Sunday.

So Tuesday night we'll take it easy. We'll meet at the usual spot in Washington Park for two laps around the park. We'll go the easy way; from the shelter, we'll go down the hill toward the lower duck ponds and then clockwise around the park.

Anyone getting together Thursday to run should keep it under 4 miles.

Packet pickup will be 4-7 pm Friday at the SportsCare facility at Chatham Road and West Washington.

Leading the Frost Toes this year has been a real hoot. Thanks for participating!

Monday, November 23, 2009

Final Two Weeks

How did Saturday go? Did you like the course? Did we have a good group?

Thanks again to Bill Stokes for taking over. Now we're heading into the final two weeks.

Tuesday night we'll do a final speed--or pace--workout. We'll do the negative splits again because so many people liked them the first time around. Meet at the shelter at 5:45 pm.

Thursday morning you can join the Cold Duck Run. This is an extremely informal get-together at Washington Park that features running, food, wine, a bonfire and the traditional singing of Thanksgiving carols. Okay, I made that last part up. If anyone knows the earliest that someone will be at the park, please spread the word.

Saturday morning is our last long run before the race. We'll meet at the fairgrounds by the Grandstand for the annual Abe's Turkey Trot. We'll run the Abe's Amble course just to show you how easy that course is once you've trained for the Frostbite Festival course. We'll also be giving the chip timing system another workout.

By the way, if you have not yet registered for the race, what are you waiting for? Do it now!

Hope everyone's training is coming along nicely. Post a comment and share your experiences!

Thursday, November 19, 2009

Flat Saturday Coming Up!

This Saturday the Frost Toes will tackle a nice, flat, almost-8-miles workout as a cutback after running the actual Frostbite Festival course last Saturday. This week's route is a tweaked version of the flat nine miles we did a few weeks ago.

Here's a link to a map of the route.

Bill Stokes will be the leader on Saturday, because I will be heading to Green Bay to see Sunday's game against the 49ers. Bill has run with the Frost Toes and the Half Wits, and he also organized a group that trained for a very successful run at this year's Chicago Marathon. He's also going to be the co-director of the Half Wits in 2010. Thanks for taking charge, Bill!

We're almost to the end of Frost Toes training, which means Race Day is coming fast. Register now if you haven't registered for the race!

Good luck on Saturday, everyone!

Monday, November 16, 2009

Final Hill Workout

That's right, Tuesday night will be our final hill workout. Next Tuesday we'll do a pace workout, and the following Tuesday we'll do an easy run as we taper toward Race Day!

So let's have some fun. We'll do a warmup run around the east side of the upper duck pond, but instead of taking Williams to MacArther, run down the short hill and turn left. Everyone gather at the base of the hill that runs along the west side of the pavilion. We'll run up that hill, jog down, then run over to the short hill, run up that hill, jog down, and return to the base of the pavilion hill.

Here's a link to what I mean. We'll do six repetitions of this loop.

Unfortunately, I'll be watching you guys do this workout. I'm still recuperating and have to rest if I walk up a flight of stairs. Bummer.

Thursday, November 12, 2009

Saturday's Route and Stuff

Saturday we meet at FitClub West, which is just west of Veterans Parkway on Lawrence. Do NOT park in the FitClub parking lot unless you're a member. Park on the street or in the parking lot of the nursing home across the street from FitClub.

At 7 am we'll run the course. Here's a map, with a correction. After starting from Lawrence, we go past Victoria and turn right on Mill Bank Lane and then left on Victoria. Take Victoria to Koke Mill, right on Koke Mill, then left on Washington. Take Washington all the way past Bradfordton Road, through the hills, and turn right on Old Covered Bridge Road. Stay on that until you reach PEC Road. Turn left on PEC as it meanders through the country. The turnaround point will be marked; retrace your way back to FitClub.

We'll have hydration stops at Bradfordton Road and at Jan Wilosn's house on PEC Road.

How'd you like to help out one of the nicest people in the SRRC? Last week Nancy Sutzer and Tim Mullady told me that Carl Benton is now the grandfather of twins--and they're living at his house! Along with the joy of newborns is the expense of keeping TWO babies in diapers. Nancy and Tim thought the Frost Toes might like to lend Carl a hand by bringing disposable diapers Saturday morning. What do you say? Either Nancy or Tim will be collecting, so if you want to help out a fantastic person, bring some diapers with you!

See ya Saturday!

Tuesday, November 10, 2009

Tuesday Plan

The flu got hold of me Monday afternoon, so I won't be at the park tonight. Jenni Gardner will be your leader for the evening.

We're going back to our first hill workout so we can see how much we've improved.

We'll warm up by running from the shelter to the pavilion and then down to the carillon. From the base of the hill, we'll do 6 hill repeats--run up the hill almost to Fayette Avenue and then walk or jog back down. Then we'll cool down by running back the way we came down to the carillon.

Have a good one!

Thursday, November 5, 2009

Wanna Be a Star?

Now's your chance! Jenni Gardner is already making plans to revamp the Half Wits blog (see the link to the right), because some people plan ahead while I sometimes post the night before what the plans are for a day.

One of the additions she's planning to make to the blog is video. Yeah, Internet video. But here's what she's thinkin:

"The theme of this particular spot is 'Why do we run?' I'm looking for 2-10 second spots, single or teams. Some examples: fitness, fun, social time, relaxing, cute clothes, etc. I know this group is full of enthusiasm, smiles, and humor, so I'm reaching out here first. I'll have the camera in hand before and after the run if anyone wants to be a star."

So be thinking about why you -- or you and your buddies -- run. Then touch base with Jenni on Saturday. In just seconds you'll be besieged by autograph hounds and paparazzi!

See ya at CMT at 7 am Saturday!

Quick Update

Thursday night--Cassie Pollard is leading a group starting in Lincoln Park. Remember to meet at the "Abe's Army" shelter instead of the Nelson Center. Mary Tuttle is in Washington Park at the "Tuesday Night" shelter. Both groups meet at 5:30.

Saturday we'll do 7 miles. Here's the route.

Sunday, November 1, 2009

Great Job!

All the Frost Toes (with one notable exception) did a great job Saturday! You ran 9 miles and donated at least a ton of food to the Central Illinois Foodbank. Way to go, Toes!

BIG thanks to Melanie Reynolds for collecting the food and delivering it to the Foodbank. A second BIG thanks to Mel for providing the tailgating goodies.

Saturday was also the day that Linda Jones was practicing on the SRRC's chip timing system. So we had a LOT going on!

This is a cutback week--we'll do 7 on Saturday--so Tuesday night we'll mix it up a bit. We'll warm up by running from the shelter to the MacArthur-Williams intersection. Then we'll do some negative split runs of 8, 12, and 16 minutes. That means for the first one you will run out 4 minutes then immediately turn around and run 4 minutes back. The idea is to get past the starting point, so you run farther on the way back...therefore getting a negative split. Next we'll run out 6 and back 6. Finally we'll run out 8 and back 8.

This workout means that everyone gets done with each run at the same time. If you've done this before, you know how enjoyable it can be.

See you Tuesday at 5:45. BTW, I was the notable exception Saturday morning. I got dehydrated. I didn't get enough fluids before we started running and I hadn't thought about getting any sort of gel--GU or CarbBOOM or anything--to take during the run. I should know better. So the lesson for everyone is: hydrate adequately.