The Frost Toes

Time to Move On

2009-12-08T16:45:00.004-06:00

So now you've run the Frostbite Festival 10-mile race. You've conquered one of the toughest courses in the area.

What do you do now? Train for the Lincoln Memorial Half Marathon, probably.

Luckily, there's a group for that. It's the HalfWits, and they have their own blog. Click here to see it. The HalfWits are doing things very differently this year, and you have to read to blog to get it.

If you're planning to run the half marathon, you might as well register now. The registration page is here.

Good luck with your running. You were great Frost Toes!

Good Luck Sunday!

2009-12-05T15:11:00.003-06:00

Good luck to all the Frost Toes who are running the Frostbite Festival 10-mile run Sunday!

The current forecast for the 9 am start is 29 degrees with a 9 mph wind for a wind chill of 20. However, gusts could be as high as 17 mph. The frost will be with you!

Have a great run!

Oh, the Frost Bites . . .

2009-12-01T15:15:00.002-06:00

The National Weather Service forecast extending through the weekend is now online, and it's beginning to look a lot like Frostbite.

They're saying Saturday night's low will be around 26 and Sunday's high will be near 39. But Sunday should be sunny. No prediction yet on wind speed or direction.

Click here to see the detailed forecast for Springfield. And check it Sunday morning!

Winding it down

2009-11-29T09:35:00.002-06:00

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!

Final Two Weeks

2009-11-23T17:34:00.004-06:00

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!

Flat Saturday Coming Up!

2009-11-19T07:56:00.002-06:00

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!

Final Hill Workout

2009-11-16T15:17:00.004-06:00

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.

Saturday's Route and Stuff

2009-11-12T06:35:00.002-06:00

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 Plan

2009-11-10T10:50:00.002-06:00

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!

Wanna Be a Star?

2009-11-05T21:12:00.003-06:00

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

2009-11-05T05:58:00.003-06:00

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.

Great Job!

2009-11-01T19:09:00.005-06:00

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.

Saturday's Route

2009-10-29T18:40:00.003-05:00

So I had a few people Tuesday evening demanding that I come up with a flat route for Saturday. That means one thing--we have to go west of Veterans and south of Lawrence. Click here for a map of the route.

Saturday is also the Trick or Eat Social for the Springfield Road Runners Club. Here's a flyer about the event. Basically, bring canned or non-perishable food to donate to the Central Illinois Foodbank. Then run with the Toes. Please note: Donations are completely voluntary; you are not required to donate in order to run with the Frost Toes.

Saturday is also Halloween, so if you absolutely want to run in costume, feel free. Keep in mind that you'll be wearing that costume for NINE MILES, which may be a pain if you haven't run that distance before.

See you Saturday at 7 am!

Hard Core

2009-10-27T20:53:00.003-05:00

A night like Tuesday shows who is the hard core Frost Toe. We ran a hill workout in the rain, proving that it's never too wet to run, just like it's never too cold to run.

Everyone did a great job. I picked up a lot of confidence by being able to run up those hills.

If you're looking for a Thursday night group, remember that Cassie Pollard has a route planned out that you can see here: http://www.usatf.org/routes/view.asp?rID=332425. Meet at Lincoln Park at 5:15 for that one.

Mary Tuttle will run Washington Park with anyone who is interested in meeting at the shelter at 5:30.

Remember that Saturday we will run nine miles. I've already been threatened with possible death if I map out a hilly route ... so we'll just see what happens. I'll get that route posted as soon as I can.

Did ya love the hills?

2009-10-25T09:53:00.003-05:00

The Frost Toes who love running hills -- you know who you are -- had a good time Saturday morning. The rest of us, well, we finished the six miles. I know I wasn't the only one who had to walk up a part of two hills.

Next week we bump the distance up to nine miles. I'm going to try to find something a little flatter.

But Tuesday night we're doing hill work again. We'll warm up by jogging to the Park street entrance and then past the pavilion, down the hill. and then over to the base of the Carillon hill. We'll go up that hill, then down the hill, then up the hill to the shelter where we meet, then back down and back up the Carillon hill. So the circuit is up the Carillon hill, down, up the shelter hill and down. We'll do that circuit four times and see if anyone wants more.

Thursday night Cassie Pollard has a Lincoln Park route ready to go for anyone who can show up at 5:15. Here's her email:
Thursday night, 10/29/09 at 5:15 PM sharp, Lincoln Park, I have put a route together that is about 5.5 miles. There will be a water stop at my house at mile 3. Route has wide roads and sidewalks mostly. Hope a lot can make it. See route here: http://www.usatf.org/routes/view.asp?rID=332425

If anyone has a plan for Thursday night at Washington Park or any other location, send me the details.

A personal note: A HUGE thank you to all the Frost Toes who kicked in money for a new cooler. You really didn't need to do that. Now the challenge is going to be finding a replacement. The only coolers Sam's Club has are the ones big enough to hide a body in. LOL! Thanks, everyone.

Quarters and Cutting Back

2009-10-22T05:55:00.003-05:00

Well, I was certainly stiff Wednesday morning after the quarters we ran Tuesday night. How did you feel?

This is our first cutback week; Saturday we will run a little more than six miles on the actual Frostbite Festival course. Click here to see a map of the route, and notice that we're starting from CMT again instead of FitClub.

We'll go west on Washington across Veteran's Parkway past Bradfordton Road all the way to the T intersection with Old Covered Bridge Lane. We turn around and come back on Washington to Koke Mill, which is just past the railroad viaduct. Turn right onto Koke Mill and then left onto Victoria Lane. Stay on Victoria as she curves to the right, then turn left onto Lawrence. We'll cross Veterans and then take a left onto Durkin Drive back to CMT.

Please note that Washington is essentially a narrow country road between Bradfordton and Old Covered Bridge. Keep an eye out for cars and pickup trucks. If you insist on wearing headphones, turn the volume down so you can hear if someone is yelling that a car or truck is on the way.

I'll set out water near the intersection of Washington and Bradfordton and hope that nobody steals it this time.

We might do some tailgatin' again if anyone is interested!

8 Miles? No Problem

2009-10-17T13:06:00.003-05:00

So everybody did a great job on a hilly eight-mile course. At least you all appeared to--we didn't lose any runners.

I know that several people I talked to were just a bit worried about the distance and the hills. All that worry for nothing! You found out you could do it!

Sorry about the loss of one hydration stop. I had set out a cooler with water and Gatorade at the bottom between the North Grand hills, but it was apparently stolen before the first Frost Toe got there. When you consider that we all did an eight mile run with a single water stop, we did really well.

Next Saturday we cut back to six miles on the course. Remember when six miles was your running goal?

Also, we'll meet at the CMT parking lot instead of FitClub. The CMT thing is working out quite well.

Tailgate Time!

2009-10-16T11:13:00.003-05:00

How about a little post-run tailgating tomorrow?

I'm bringing along a crock pot of beef vegetable soup for any and all to consume (my wife made the soup so there's no need to worry).

Feel free to bring your favorite snacks or foods to share. If everyone enjoys this, we could make it a weekly event.

Hills & Chills

2009-10-14T09:09:00.004-05:00

Great group of Frost Toes came to Washington Park Tuesday evening to dodge a couple of rain drops and put in a little bit of hill training. Thanks, everyone!

Don't forget to run on Thursday. Run on your own or take advantage of Cassie Pollard's 5k in Lincoln Park at 5:15 pm. See the post below for details.

Saturday we've got 8 miles to cover and I've found some more hills for us to practice on. Here's a link to the route. We're basically heading to Chatham Road, then north to North Grand, then east to Monument Avenue to the entrance to Oak Ridge Cemetery and then back. We'll take Monroe on the way back to CMT.

Be aware that there's quite a bit of construction at the intersection of Washington and Chatham, so use the NORTH side of Washington street. And keep an eye on the weather so you dress appropriately. We'll get started at 7 am.

After all, it's NEVER too cold to run!

Thursday Night Group Run

2009-10-12T12:06:00.001-05:00

Frost Toe Cassie Pollard is offering the following option for Thursday night:

I have a 5K planned at Lincoln Park, meet where we meet for Abe's at Pavillion, it will take a loop of park out to 5th north to Ridley, over to 8th, north on 8th to Fair Grounds entrance west on Sangamon, south back down 5th street, back into park past the water up short hill to Pavillion and finish at Nelson Parking lot, this should be about 3.08 - 3.1 miles.

If anyone is interested. There will be Cassie, Amanda, and Jim there around 5:15.

Frost Toes 2009 Group Shot

2009-10-11T09:51:00.003-05:00

How 'bout that group of Frost Toes in front of our new Saturday morning gathering place?

Good job completing 6 miles in frosty but clear conditions, everyone. For everyone who complained about the temperature, remember our motto: NEVER Too Cold To Run!

Tuesday at 5:45 we'll meet at Washington Park for another hill workout. Some folks are talking about a Thursday night run as well. I can't make Thursday nights, but if someone wants to plan a route and be the one who says "Go!" for Thursday workouts, let me know at bphouse@gmail.com and I will post it here.

Perfect!

2009-10-09T09:04:00.000-05:00

This is why we're called the Frost Toes.

Saturday Plan

2009-10-08T11:53:00.004-05:00

Saturday morning we meet at 7 sharp to take the second step toward the Frostbite Festival!

This week we'll run an easy 6 miles from the CMT office at Washington and Durkin Drive to Washington Park and back. There will be a water stop in the park that you'll pass twice, so take advantage of the hydration opportunity.

If you need a restroom, use the Shell station across Durkin from CMT. Next week we may have access to the CMT office itself.

Click here to see a map of the route.

There's one tricky part on the way back from the park. Lawrence takes a left turn at one point; if you go straight, you're suddenly on Oxford. So be watching the street signs and turn left when Lawrence does.

Keep an eye on the temperature. There's a chance it might dip into the 30's before we start running, so it might be time to break out the running pants.

Great First Run!

2009-10-04T11:46:00.002-05:00

There were LOTS of Frost Toes running the Heroes Run for Hope, and everybody did a GREAT job out there!

Welcome to Frost Toes 2009. Now that we've had our first group run, it's time for our first Tuesday night session. We'll meet at Washington Park around 5:45 pm. Meet at the shelter next to the playground area--this is the shelter used for the Women's Distance Festival and the AMA run.

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 4 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.

By the way, if you filled out a Frost Toes form on Saturday and have NOT received an email from me yet, shoot me an email at bphouse@gmail.com and please include your emergency contact information.

Less tha a week to go?

2009-09-28T12:35:00.002-05:00

Oops, I really meant to post over the weekend and didn't get to it. Can you believe that Frost Toes starts Saturday?

Wasn't Abe's Amble just a couple weeks ago?

It's not too late to register for the Heroes Run, which is our first Frost Toes run. Click here to register if you haven't yet.

Someone has already asked whether there will be anyone running a 14-minute pace. The only answer I can give you is: Probably. Each year we get people running with the Toes who have never run farther than 10k, and many of them are really scared that the whole group is going to run away and leave them in the dust.

That has never happened, and it never will.

One of the great things about the Frost Toes group--and most groups that I've trained with--is that we all look out for each other. That's because we all share the same goal--get our best possible performance in a particular race. For a lot of us, "best performance" means simply crossing the finish line upright. That's especially true at a distance like 10 miles on a course as challenging as the Frostbite Festival course.

The pirates' code may well be "Who falls behind gets left behind," but the Frost Toes Code is "Who falls behind gets help."

So if you're slow, don't worry. There WILL be at least one other runner at that pace. Me.

Get Your Frost Toes Training Schedule!

2009-09-08T20:01:00.003-05:00

Hey, anybody wanna see the Frost Toes training schedule? Well, click here.

You'll see that we'll have group runs every Saturday beginning Oct.3 with the Second Annual Heroes Run for Hope. Don't forget to register! This is a fun run and it's a fund raiser, so you're helping others as well as yourself.

The following Saturday, Oct. 10, we meet at CMT at 7 am sharp. What's CMT? It's Crawford, Murphy & Tilly, Inc., an engineering firm. They've graciously allowed us to use their parking lot for our staging and finishing area on Saturday mornings. Be nice--don't litter, don't deface the property, and if you fall and hurt yourself, don't sue them.

Their Springfield office is at the corner of Washington and Durkin Drive, which is just a block east of Veterans Parkway. Very easy to find.

Tuesday nights we'll be in Washington Park for hill and pace workouts led my, well, me. We'll see how that goes. Thursdays everyone is on their own.

I'm getting pretty psyched about all this. Hope you are too!

WOW

2009-08-24T08:16:00.003-05:00

WE HAD THE PERFECT WEATHER FOR ABE'S AMBLE, so I predict that Frostbite Sunday will be in the 20's with a wind outta the north. In other words, PERFECT WEATHER FOR FROSTBITE!

I heard a lot of people talkin' bout the Frost Toes at Abe's Amble. In case anyone is wondering--yes, this group is open to everyone. The only thing I ask is that you bring a POSITIVE attitude because this course is hard. And that means the training can't be easy. But we make up for that by being a pretty easy-going bunch of runners.

Our motto is, "Never too cold to run." The secondary motto is, "We're all in this together." No matter what your Frostbite goal is--and mine is simply to finish--you get motivation from all the other Frost Toes, and you can motivate others.

Looking forward to seeing everyone Oct 3 at the Heroes Run. There's a link to the Heroes page in the previous post.

Get ready for Frost Toes 09

2009-07-20T15:29:00.004-05:00

The recent cool weather is a subtle reminder that FROST TOES 2009 will be starting up before you know it. This is our group training for the Frostbite Festival 10 mile race on December 6.

Our first group run will be 5 miles. Register for and run the Second Annual Heroes Run for Hope in Chatham on Oct. 3, or run 5 miles on your own.

That's just the beginning of the fun. Our training will include two runs on the Frostbite Festival course and the annual Abe's Turkey Trot on the Saturday after Thanksgiving.

Get ready!

Run Illinois Marathon E-Training Group

2008-12-12T07:14:00.002-06:00

Tuesday and Thursday Washington Park workouts (5:30 p.m.) and Saturday long runs will continue throughout the winter. Whether you are training for a spring marathon, half marathon (think Lincoln Memorial Half Marathon) or just want a way to stay motivated to run, you are welcome to join us. For more information - follow our blog at www.runillinoismarathon.blogspot.com. This group will continue to meet during December and January until the HalfWits kick off at the end of January!

More FROSTBITE Results

2008-12-11T20:42:00.002-06:00

Get all the 10 mile and 2 mile awards and results on the SRRC webpage: www.srrc.net

Did you miss getting your FROSTBITE award? Awards that were not picked up after the race are available at the Springfield Running Center during regular business hours.

Linda

Frostbite Results and Photos

2008-12-10T22:37:00.002-06:00

Congratulations to everyone who came out for the Frostbite on Sunday. Nancy and I thank you for taking part in our race, whether you were a runner, a walker, some of both or you were part of our volunteer team. The weather gave us a true Frostbite day with 19 degrees at starting time! For those of you doing your first ten-miler we gave you a realistic Frostbite experience! Thanks to Hardybreed you can see the results of the 10 miler and review 687 photos from the event. Check out their postings on http://hardybreed.com

Great job to everyone today!

2008-12-07T20:46:00.002-06:00

What a cold day for a long run!

Just a reminder to all Triple Crown participants. If you have not contacted me, I need your information by tomorrow evening. You have to contact me. Our data base does not keep track of this information.

You can email me at dahlquist2000@yahoo.com

Thanks and Congratulations to all of the new runners who tackled this course for the first time. What an accomplishment! You should be very proud. Next goal~the Lincoln Half Marathon.

A great big thank you to Linda and Nancy on a fantastic and successful race!

Frostbite Registration and Packet Pick-up

2008-12-04T22:29:00.002-06:00

If you registered for Frost Toes, stop by SportsCare on Chatham Road tomorrow (Friday) between 4 and 7 pm for packet pickup. We're happy to be able to offer a quality windshirt as the race shirt. We'll have registration forms for those of you who are doubting the weather and waiting to the last few days before making a commitment! Registration will also be available at FitClub on the day of the race from 7:30 to 8:30 a.m. Race day calls for cold and clear, temperatures in the high 20s to low 30s, maybe even some sun! Hopefully, there won't be wind on the day of the race, but if it is windy, I know you'll all be ready for the challenge. We've got a large group of Frost Toes who've spent many weeks in training getting ready for this race. I know you're all ready because I've seen the commitment and dedication to the training. Your race is finally almost here! Even Roger ran those hills and did that speed work!

Join us on Sunday, December 7 for the 45th Annual Frostbite Festival and get your frost on! It will be a great time and we've got coffee, hot chocolate and plenty of food to refuel after the race.
I hope we see you at the starting line!

Linda and Nancy

Final Week of Frost Toes - Are You Ready?

2008-11-30T18:40:00.002-06:00

Of course you are! You've trained through the year for this - hot weather, cold weather, illnesses, injuries, busy schedules, etc - but Sunday morning is a chance to celebrate each and every training run over the last few months. For many of you - this is your first race of this distance. Think back to the first time you joined the running group - did you ever imagine you'd been quite so hooked on long distance running? Even though I've been running for 3 1/2 years, I still am amazed sometimes at how a good run makes me feel! You will be successful because you've prepared yourself for this. For how many of you is this your first 10 mile race?

This week is an easy week - we'll reduce our mileage in preparation for the race.

Tuesday - Crazy 8's again in Washington Park 4.9 miles at a MODERATE pace -
Thursday - 5K AMA Route in the park (basically 1 1/2 loops in the park) 3 miles at a very EASY pace - if you can't carry on a conversation, you're running this too hard.
Saturday - SLEEP IN - WHOO HOO!

Sunday - December 7th - Frostbite Festival 10 Mile and 2 Mile Run
If you haven't registered -register

online by midnight Wednesday , December 3 at www.getmeregistered.com OR

at Packet Pickup:

Friday, December 5th from 4-7pm at Memorial SportsCare of Illinois at 100 Chatham Road
Race day from 7:30-8:30 a.m. at FitClub West.

See you on the road!

3rd Annual Abe's Turkey Trot

2008-11-27T20:59:00.003-06:00

After all that turkey, dressing, gravy, cranberries, pie, etc., etc. there must be a price to pay! And one of them is running a 6.2 hilly course with a bunch of other people who also ate like you did! We'll be gathering at the Pork Patio at the Illinois State Fairgrounds on Saturday morning at 7 am to run the 3rd Annual Abe's Turkey Trot! Come show your stuff (or is that stuffing?)! You can dress like a turkey or dress like a cold Frost Toe, but however you dress be prepared to run your turkey legs over the course! Water will be set out near the exit from the park onto 1st Street/Black Avenue and on Monument Avenue near the cemetery entrance. There will also be water at the finish line at the Pork Patio. Next week will be our official taper so this will be the last "long" run before the race on December 7! Hope you can join us!

Linda

Turkey Week--and All the Runs that Go With It!

2008-11-23T20:43:00.004-06:00

Who can believe that November is going fast and this week we'll be celebrating Thanksgiving! It's only two weeks until the Frostbite Festival race! While you're giving thanks for family, friends and all of life's blessings, add a few thanks for the friendship and group spirit of the Frost Toes! Here's the plan for the week:

Tuesday: Tuesday night we will run a warmup down to Williams Boulevard and then do some quarter mile repeats (4-6) on the half mile loop between MacArthur and Walnut. Then we'll run back to the shelter for a cool down.

Thursday: We won't have a formal workout on Thursday evening in celebration of the holiday. But every Thanksgiving the Springfield Road Runners Club gets together in the morning at Washington Park for the Cold Duck Run! Come at the time convenient for you, some come as early as daylight and members keep coming out for their run all morning long. There will be a bonfire near the shelter. Feel free to bring a dish or drink to share. This is always a fun time and a great way to get in your workout followed by food and sharing!

Saturday: Saturday's run is the annual Abe's Turkey Trot! We'll be running the 6.2 mile Abe's Amble course. Meet at the Fairgrounds at the Pork Patio across from the Grandstand at 7 a.m. There's no telling until the day of the run what the REAL weather will be. The hills along with the 6.2 mile distance is a great way to start your racing taper while still having a challenging run to get you ready for Frostbite!

Keep up the good work! Many of you ran in the Jingle Bell this weekend and the race you've been training for is just around the corner!

If you haven't registered for Frostbite yet, here is a link to the registration site:
https://secure.getmeregistered.com/get_information.php?event_id=1991

Linda

Triple Crown Reminder~

2008-11-23T17:09:00.001-06:00

Just a reminder to those new Abe's Army finishers, who also completed the Shoreline Classic 15K, don't forget to run Frostbite where you will qualify for the Triple Crown!

There are currently 14 participants who are already on their way!

A recap of the rules:
1) You must be a NEW Abe's Army Corporal, Private, or Sergeant.
2) You must have completed Abe's Amble (10K/6.2 miles).
3) You must have completed the Shoreline Classic (15K/9.3 miles) for the first time.
4) You must complete the Frostbite Classic (10 miles) and be running it for the first time.

After completing all three races, everyone will have a chance for some fabulous prizes. All you need to do is let me know that you are completing, hope to complete or have completed the above mentioned races. If you have not already contacted me, you must notify me by Monday, December 8th. I can be reached at dahlquist2000@yahoo.com.

I also would love to get a picture of everyone before the start of Frostbite. Let's meet outside at 8:30 near the FitClub entrance.

Holly Dahlquist

Jingle Bell 5K Results and Photos~

2008-11-22T15:39:00.005-06:00

Great job to everyone that ran today. Despite the wind and cold temperature, the holiday attire and cheerful attitudes were out in full force!

Click link below to see results.
http://www.timingiseverything.com/Races/2008/JBS08O3.HTM

Click link below to view photos. Thanks Hardy Breed.
http://www.flickr.com/photos/hardybreed/sets/72157609691100657/

Thursday & Saturday Crazy 8's

2008-11-18T20:16:00.004-06:00

Okay - so it's dark and cold out after work and if you're like me, when you drive home from work you're thinking how nice it would be just to settle in on the couch with movie, maybe some pizza or take out thai food. But then you think of how far you've come in your training - whether you are a veteran and rookie runner, you are improving, getting stronger, enjoying your time on the road. As hard as it may be to talk yourself back out the door in your running clothes, you know when you are finished you will feel great - the stress of the day will melt away!

Running in the dark and cold weather isn't easy - but in order to stay in shape and train for a race such as Frostbite, you have to make yourself do it. Instead of finding a good reason NOT to run, find a good reason TO run. My reason to run on Thursday is going out for Mexican food and margaritas afterwards (can't eat healthy ALL the time). So - you're invited to join us on a short 4.5 + mile run in Washington Park and then head over to Xochi's West for the kind of evening I like to call Miles and Margaritas.

THURSDAY 11/20: Figure 8's

Since it's dark, we are better off staying in the park. Those two loops can get a little boring, so we're going to do two figure eights in the park. Here's a map for the first loop.

Turn right leaving the playground shelter and run down the hill towards the lower pond to circle the park clockwise.
When you get to the big long hill in the middle, turn right and go all the way up the hill. Turn left and run counter-clockwise around the park towards MacArthur and back to the middle hill. Turn left and run up the middle hill again and turn right to return to the playground shelter.
Turn around and repeat the figure eight in the opposite direction (now you'll get to run DOWN that middle hill twice).

See you at 5:40 p.m. Bring your own blinky lights - wear reflective layers, and of course, enjoy the run.

SATURDAY - 11/22 Long 8

I am running the Jingle Bell 5K (www.srrc.net) however, the schedule calls for 8 miles. Saturday's route is Panera to FitClub - I just need a volunteer to yell go (I'll leave water outside of FitClub for you). Be sure to look at the map - you'll be coming back to Panera the long way....

I will be running this route on Sunday at 7am and if anyone interested in joining me - please post here and I'll follow up with you.

"It's the road signs: Beware of Lions." --Kip Lagat, Kenyan Distance Runner, Explaining Why His Country Produces So Many Great Runners

Tuesday Washington Park Run

2008-11-16T20:19:00.002-06:00

I heard an amazing motivational speaker this past week. Alan Hobson is an adventurer, national award gymnast, a marathoner, parachutist, white water kayaker, rock climber--well you get the gist--an all around thrill junkie. And to top it off, he's climbed Mt. Everest three times! He reminded the audience that making your dream come true is 97% preparation and 3% execution. So when you think about the hills on the Frostbite course, you won't be surprised that the training this week is about hills!

Here's Tuesday's run: From the shelter, turn left on leaving the shelter, take the first left at the intersection, go past the gazebo and down the hill by the pavilion. Turn left at the bottom of the hill and around the lower pond to the bottom of the carillon hill. We will do six repeats of the carillon hill...run hard to the top, turn around and jog/walk to the bottom, take a short rest then repeat. Cool down by going back the same way as the warmup run. Smile and have fun running with the Frost Toes along the way!

Mary will post the Thursday run later this week!

Saturday Run--WOW!

2008-11-15T14:41:00.006-06:00

Thanks, Barry for sending your thoughts to us while we were hitting the road. The run today was AWESOME! There were 81 runners on the Frostbite course today! Despite the cold temperature of 38 degrees, some fierce wind, a little rain mist, and those same dang hills, everyone was tackling the course with enthusiasm and a can-do attitude. We had several runners who made their first 10 mile run--congratulations! We all knew you could do it! The power of the group and the consistency of training are making a real difference. Now that we've got the Frostbite weather out of the way, I am going to feel confident that December 7 will be great weather for the race! Keep up the great work and take time this weekend to rest and regroup for the last three weeks of training.

Looking Ahead to Thursday and Saturday

2008-11-09T20:33:00.002-06:00

The Frost Toes are working on the last four weeks of training. The Frostbite Festival run happens four weeks from today! Here's the training plan for the rest of this week. On Thursday we'll run a 4.24 miler that we did near the start of Frost Toes training. Start at the shelter in Washington Park and run south out of the park on Wiggins. Turn left on Ash, then left on Park, take a right when you reach South Grand and run to MacArthur. Turn left on MacArthur and then turn left on Williams. Turn right on Lincoln and go up the hill. Turn left on Fayette and then right and run back down into the park by the Carillon. Turn left at the bottom of the hill and run around the duck pond and back up the big hill in the center of the park and back to the shelter. See this map on the USATF website by using this link:

http://www.usatf.org/routes/view.asp?rID=251103

On Saturday, we'll be tackling the full 10 miles of the Frostbite Festival course! Plan to meet at 7 a.m. at Fit Club West on Lawrence Avenue. Please don't park in the Fit Club parking lot unless you are a member. Think hills, cold and wind along with I CAN DO THIS!

Run for Tuesday

2008-11-09T17:20:00.002-06:00

Tuesday, we'll work on speed work and do some more negative splits. From the shelter, turn left and do a warm up to MacArthur Blvd. Go to the north side of Williams staying on the west side of MacArthur. Take a rest so everyone can gather back up. We will run back into the park and towards/around the ponds and up the big hill if you get that far. The first run will be out three minutes, then turn around and immediately run back three minutes (total of six minutes). Try to do a negative split by getting back to the starting point at MacArthur in less than three minutes. Take a rest for a couple minutes. The second run will be out five minutes, turn around and immediately run back five minutes for a total of ten minutes running. Rest another few minutes. The final run is out seven minutes, back seven minutes. The total amount of time for the speed work is 30 minutes (6 + 10 + 14). The final cool down will be a run on the same route but returning to the shelter.

Thursday Night 11-6

2008-11-05T16:00:00.002-06:00

Here's the scoop on the Thursay night run from Linda Jones . . .

Thursday's park run will be a 4+ miler to celebrate the return of the real central Illinois November weather. Since we're all adapting to the change in time and it being dark when we run, and the traffic is adapting to us, I've kept the run relatively simple so no one gets lost but we can still have some time both in and outside the park.

We'll start at the shelter, turn left from there into the park and exit out onto Park Avenue. From there run south on Park Avenue to Outer Park, turn left on Outer Park, run one block and turn left on S. Lincoln, return to South Grande, turn right back to Park Avenue and re-enter Washington Park. Turn right into the park, take the loop around to MacArthur Blvd and return back through the park on the opposite side, eventually returning to the shelter.

A map of this run is available at: www.usatf.org/routes/view.asp?rID=256792

Brief Personal Note: While you guys are running, I'll be recovering from some outpatient surgery which may keep me from doing anything for days, weeks, months or who knows. I'm really sorry I haven't been able to spend more time with the Toes, but I hope to at least be cheering for you on Dec. 7. A huge thank you to Linda, Mary Rogers, Kevin Milward and others who have helped. You're all awesome!

This Week At A Glance...

2008-11-03T18:34:00.004-06:00

...the weather is beautiful now, but don't get fooled - those toes will be frostie in no time!

Tuesday (speed or hills)/Thursday (4+ miles) - Washington Park 5:40 p.m. Routes TBA!

Saturday - 7.43 miles - Panther Creek Route This is one of my favorites - but I'll be out of town. Someone will leave water at the Country Club Parking Lot (mile 3), and Kevin will get you guys started.

Exercise your right to vote - the most important workout this week!

Welcome to November!

2008-10-31T09:56:00.003-05:00

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.....

2008-10-27T20:53:00.004-05:00

This is why I run....

10/25/08 FrostToes Training Run

Tuesday Night Hills

2008-10-27T17:02:00.002-05:00

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

2008-10-25T11:00:00.004-05:00

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

2008-10-22T17:13:00.002-05:00

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

2008-10-20T08:34:00.001-05:00

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

2008-10-19T10:48:00.003-05:00

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

2008-10-16T20:19:00.002-05:00

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

2008-10-14T08:00:00.000-05:00

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

2008-10-13T20:06:00.002-05:00

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!

2008-10-11T10:41:00.002-05:00

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

2008-10-09T20:52:00.002-05:00

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.

2008-10-06T18:36:00.006-05:00

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?

2008-10-05T09:26:00.006-05:00

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

2008-10-04T12:03:00.002-05:00

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

2008-10-02T23:35:00.004-05:00

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.

The Plan

2008-09-27T15:53:00.003-05:00

Here is our Frost Toes training plan.

We will begin Saturday, October 4 by running the 5 mile Heroes Run For Hope. There's still time to register for this race; the registration fee is $20 and the event is a fund raiser for the Marrow Foundation.

The Heroes Run finishes in the Chatham Community Park (aka South Park), and there will be a sign where the Frost Toes are supposed to gather after the race. Please wait for me, because I'm not going to be setting a PR that day. This will be a chance for you to sign a waiver and provide your contact information as well as an emergency contact.

The following Tuesday and Thursday nights we'll be in Washington Park. Keep an eye on this blog for details on the planned workout.

Then, on Oct 11, we'll meet at Panera West for a 6 mile run. The remaining Saturday distances will be:

October 18 8 miles
October 25 6 miles on the course--meet at FitClub West
November 1 9 miles
November 8 7 miles
November 15 10 mile practice run on the course--meet at FitClub West
November 22 8 miles
November 29 6.2 miles on the Abe's Amble course
December 7 RACE DAY

I'm looking forward to the second year of Frost Toes fun!

Two Weeks To Go!

2008-09-20T11:05:00.002-05:00

Just two weeks until Frost Toes 08 begins! Are you ready?

I think I am, although my running has been very erratic all summer. Maybe I just needed to get with the Toes before things got good.

This morning I ran the route for the Heroes Run for Hope, and it looks like a great course for our first run. It's an easy 5 miles with a couple small hills thrown in for laughs--they're speed bumps compared to Abe's Amble, and barely even speed bumps compared to the Frostbite Festival hills. Don't forget to register!

All in all, Oct 4 should be fun.

Things will be different on Tuesday, Oct 7, when we begin our hill workouts in Washington Park. Our target time for the workouts will be 5:30; if people can't make it by that time, we'll see if we need to move the time back to 5:45.

Thursday, Oct 9 will be the first Thursday run with Mary Rogers in charge. Those runs will also begin and end in Washington Park.

Can you feel the excitement?

Be A Hero

2008-08-30T11:42:00.003-05:00

Hey Frost Toes, registration is now open for the First Annual Heroes Run for Hope, a 5 mile race October 4 in Chatham. There's also a 2 mile walk as part of the festivities, but Frost Toes do not do 2 mile walks. Unless it's a loooooooong cooldown. Sheesh.

Anyway, get yourself registered. Go to http://www.heroesrunforhope.blogspot.com/ to download the app. Print it, fill it in, tuck in the $20, and get ready to run for a good cause--proceeds go to the Marrow Foundation.

And here's your chance to run like a hero. According to the website, costumes are encouraged! Wanna run like Superman? Batman? Spiderman? Here's a race where such things are absolutely welcome.

There's also a raffle for an awesome bike and a drawing for a Garmin.

This sounds like a truly fun event and it's our first Saturday run for the Frost Toes. So register, get your costume together, and make plans to be in Chatham on Oct. 4!

Go Army!

2008-08-18T19:58:00.003-05:00

Congratulations to everyone involved in Abe's Army 2008. After getting through some of the worst weather ever on your Tuesday nights, you had beautiful weather for Abe's Amble.

Now, I'd like to invite you to the Frost Toes. We're a different kind of group than Abe's Army. For one thing, we don't organize into groups with designated leaders. Show up for the Saturday runs and I'll bet that you'll find someone else running at your pace. Run with them, get to know them, and talk to all the other runners before and after the long runs.

Along with the Saturday runs designed to increase your endurance, we have workouts on Tuesday and Thursday nights. On Tuesday nights we'll focus on hill running and speed work--or pacing work, if you prefer.

The goal of this group is to get everyone across the finish line of the Frostbite Festival 10-mile race on Dec. 7. We had good results last year and I expect even better results this year.

I'll be posting the training schedule later. Until then, welcome. Feel free to click on Comments and ask any questions you have. And be sure to take advantage of the Advanced Abe's Training!

Let's Race!

2008-08-13T20:25:00.003-05:00

Minor change of plans, Frost Toes. Instead of gathering at Panera West in Springfield on Saturday, Oct. 4, let's all head down to Chatham for the First Annual Heroes Run for Hope. This is a 5-mile race that's being organized by Jenni Gardner, a strong supporter of Abe's Army, the HalfWits and the Frost Toes.

Not only that, but the race is a benefit that will raise money for the Marrow Foundation.

I have a soft spot in my heart for races that raise funds for a worthy cause. I'm also excited to see a 5-mile race on the local schedule, because that's a fun distance to run. And Jenni is a good friend who's been a great member and advocate of training groups like the Frost Toes, so I'm quite happy to support her efforts.

Here's another benefit: the 4 Seasons restaurant in Chatham has great French toast for breakfast after a Saturday race.

I'll post all the details, including registration info and start time, as soon as I know them. If you'd really rather not run in this race, I'll post an alternate 5-mile route but someone will have to volunteer to put out water.

Make plans to run in this race. See you Oct. 4!

Big BIG News

2008-08-04T22:07:00.003-05:00

Here's some great news for anyone planning to run with the Frost Toes this fall. Our Thursday night runs are going to be led by veteran marathon runner and triathlete Mary Rogers.

Mary's name should be pretty familiar. She writes for the Foot Trails newsletter and is the SRRC Membership Director. She's also co-director of this year's Parade Run.

Mark your calendars for Thursday nights starting in October. Mary Rogers will be leading the Frost Toes!

FROST WARNING!

2008-07-16T20:25:00.003-05:00

Watch for Frost on October 4!

That's our starting date for Frost Toes 2008. We'll meet up at Panera West at 7 a.m. for an easy 11 mile run.

Just kidding! Our first run will be a nice, refreshing 5 miles.

See you in October. Keep your eyes open for Frost!

Beat the Heat--Think Frosty Thoughts!

2008-06-10T21:33:00.002-05:00

When you're enduring a run in the heat, just think about how nice and frosty our training will be this fall. Plans for Frost Toes 2008 are coming together.

Keep an eye on this space. As soon as the training is finalized, the dates will be posted.

Go Join the Army--Abe's Army

2008-04-16T22:52:00.002-05:00

Memo to all Frost Toes:

There's still time to register as an Abe's Army leader. Check out the Army's blog for details.

Every runner who participated in the Frost Toes--and especially those of you who went on to run with the HalfWits--has the level of experience that can help novice runners who are running with Abe's Army for the first time.

Believe me, it's really a treat to watch people you've helped train when they cross the finish line on race day. I can't get enough.

And be watching this space along about September.

Run with a Bunch of HalfWits!

2008-01-30T06:24:00.000-06:00

The HalfWits group gets going Saturday morning, and I really encourage all the Frost Toes to give it a try. The HalfWits are just as informal as the Frost Toes were--show up when you can and run what you can.

It's a bigger group with even more people running at each and every pace, so you might find even more encouragement!

The first year I ran with the HalfWits, I wasn't thinking about even attempting to run a half marathon. I just wanted to see if I could run farther than 7 miles. That's the longest workout I'd ever managed to complete on my own. So I showed up for the first HalfWits, eventually found a group of runners at my pace, and kept it up.

The day we did 11 miles (first time ever for me), I went home, filled out the Lincoln Memorial registration form and wrote a check for the race fee. I've now run that race two times.

You all know how much inspiration you can get from a group of runners. But here's something you don't know: Tim Butler is nicer than I am. He's known to change the route to adjust for weather conditions like an icy wind. So the HalfWits usually don't find themselves running the last three miles into a headwind (remember THAT run?).

So drag yourself out of your warm bed Saturday morning and run with a bunch of HalfWits. Get the details over at the HalfWits blog.

Oh, the Frost Bites . . . .

2008-01-17T19:30:00.000-06:00

If you're planning on running this weekend, be aware that we're looking at the possibility of crazy low temperatures. Dress carefully and plan a route that doesn't take you far from places where you can get help if you need it.

We all survived the extreme temperatures last summer. We can survive the extreme temperatures this winter and keep running outside.

Remember, the SRRC Monster Mash is Friday, February 1. You need to email Barb Bonansinga and Emily Klockenga with your reservation to:bbonansinga@sbcglobal.net and klockenga1994@sbcglobal.net that you will attend. Include the name your membership is under and the number of members in your party.

The next day is the beginning of HalfWits 08! Keep an eye on the HalfWits blog for complete details. And if you haven't started to get HalfWits news emails, be sure to join the email list--there's a button on the blog for doing just that.

I've really enjoyed running with all of you. The first ever Frost Toes was a treat, and I'm already thinking about changes for next year. If you have any suggestions, feel free to email them to me. And don't be shy about talking up the Frost Toes to your friends and family! We can have an even bigger and better group next year!

See you all on the road. Keep on running!

What A Crowd!

2008-01-12T17:09:00.000-06:00

Did you see how many people were out for the run today? WOW!

We had Frost Toes, HalfWits, people training for marathons and miscellaneous crazies. But everyone was there to run well and, judging from what I heard, everyone had a good run.

How about you? How far did you go? How did you do? Let everyone know!

Let's Do It Again!

2008-01-09T19:34:00.000-06:00

One more time, it's Take Your Pick Saturday! You can just feel the excitement.

For all of the Half Wits crowd, this route is an olide but a goodie:

http://www.usatf.org/routes/view.asp?rID=11079

It's also a good one because you can literally decide just what distance you want to run. You can run the Wabash Trail to the CVS Pharmacy and back for 6 miles; run over the Stanford overpass and back for 8 miles, or do the whole distance for 11. Want 12? Before or after the run, cut across the ShopKo lot, turn left onto Robbins, left onto Hollis, and curve around back to Panera.

I'll have Gatorade and water on the picnic tables at the east end of the Wabash Trail, and everyone going the full 11 can grab a drink in the FitClub lobby. We'll start from Panera West at 7 am.

Since the HalfWits program starts on February 2, I'm thinking about taking a two-week break from formal group runs. That will give everyone a chance to show up for HalfWits refreshed and ready to run again. Sound good?

Take Your Pick Saturday!

2008-01-02T20:19:00.000-06:00

This is a special Saturday--it's Take Your Pick Saturday!

Yeah, you can take your pick of distance to run--6, 10, or 11.3! We'll start from Panera West at 7 am. Here's a link to the route:

www.usatf.org/routes/view.asp?rID=185403

If you want to run 6, just go to FitClub West and take the described route directly back to Panera. If you want to run 10, turn around at Chatham Road instead of crossing and going into Washington Park.

I'll set out Gatorade and water at FitClub West and water at Washington Park. And I plan to run the whole route SLOW if anyone wants to go with me!

See you Saturday.

Make Plans for the Monster Mash!

2008-01-01T20:12:00.000-06:00

This just in from Emily Klockenga:

Feb 1, 2008 is the annual Monster Mash at Northfield Center beginning at 5pm. Yes dinner is free to members again this year, information on a speaker is pending. Yes we need your reservation to give conference planners a good idea of how many will attend. Folks will also be on hand should you wish to register for the Lincoln Memorial Half Marathon coming up April 5th.

Just email Barb Bonansinga and Emily Klockenga both please with your reservation to:bbonansinga@sbcglobal.net and klockenga1994@sbcglobal.net that you will attend, include the name your membership is under and the number of members in your party.

Come on out, it's always a great event. Share memories of your past year of running and have fellowship with your club friends while planning a great year of running for 2008!

Saturday Run

2007-12-28T10:46:00.000-06:00

Due to popular demand, we'll have ourselves a nice little run on Saturday morning. Here's a link to the route:

http://www.usatf.org/routes/view.asp?rID=111352

But let's run it in reverse--we'll start by going through Westchester and Seven Pines and come back on the Wabash trail. In other words, we'll do this:

Start south from Panera on W. White Oaks which becomes Hollis. Left on Robbins. Left on Lindbergh. Left on Westchester. Left on Chatham. Right on Seven Pines, which curves into Shiloh. Right on Park. Left on Centre. Left on MacAruthur. Left to Wabash Trail. Right on Hollis and back to Panera.

How about we start at 7 am? It'll be our very last group run of 2007!

Dwayne Blisset!

2007-12-23T21:29:00.000-06:00

This and other pictures from the Twelve Ks of Christmas can be found at this link:

http://www.flickr.com/gp/19688621@N05/EoR479

Merry Christmas and Happy New Year, everyone! Be sure to keep an eye on the HalfWits Blog and the Lincoln Memorial Half Marathon website.

Wanna Run on Saturday?

2007-12-18T18:25:00.000-06:00

Looking for a long run this Saturday, December 22? Wanna mix in some Christmas cheer?

Join the HalfWits crew for the 12Ks of Christmas! Everyone is leaving from Panera West at 7:30 am for a 12K run--that's about 7.5 miles. Here's the link to the route:

http://www.usatf.org/routes/view.asp?rID=182995

I was planning to do 10 that morning, so I'll be heading out at 6:45 for 2.5 miles on this route. Feel free to join me or to show up for just the 12 K. It's the last chance for a long Saturday run before Christmas!

BTW, reindeer antlers, jingle bells, and red & green outfits are encouraged but not required!

Snow Big Deal

2007-12-15T14:57:00.000-06:00

It was really snow big deal running the Lost Bridge Trail this morning. The snow that fell during the run was light and the snow underfoot wasn't very slick.

But where was everyone? Home in bed, all warm and dry?

Bill Stokes (aka Rocky) didn't stay home. Taking care of a calf injury, Bill volunteered to set up a water stop for us, AND he scrawled some inspirational messages in the snow along the trail. A HUGE thank you to you, Rock!

For those of us where were there, we'll spend the next few days attempting to convince friends and family that it wasn't that bad and that we're NOT that crazy . . . and good luck with that!

Frost Toes Photo

2007-12-12T22:33:00.000-06:00

Sorry that it's taken me so long to post this. I've been busy with some other stuff, and I kinda took a brief holiday from Frost Toes things.

But here's a shot of the Frost Toes group, courtesy of Emily Klockenga. What a great looking group! See more of Emily's photos at http://www.flickr.com/gp/19688621@N05/YZ58NZ.

And tell everyone--we're running 10 miles on Saturday! We start at 7 am at IDOT's headquarters on Dirksen Parkway. See you there!

Not What I Expected . . . Wow!

2007-12-05T20:04:00.001-06:00

I really expected to hear specific comments from the Frost Toes after the Frostbite Festival 10-mile race was over. I expected to hear, "I won't have to get up early on Saturdays now," or "No more long weekend runs."

I really didn't expect to hear, "Can we keep doing long runs as a group?" But that's exactly what several Frost Toes asked after the run. Soooooooooo . . . okay, let's do it!

We won't plan anything for Saturday, December 8, because you can attend the Habitat for Humanity event that morning. The following weekend, Saturday, December 15, let's get together at the IDOT headquarters on Dirksen Parkway. We can run the trail to Rochester and back for an easy, FLAT 10 miles. Unless there are strong objections, we'll start at 7 am.

See you there!

Official Results

2007-12-02T22:54:00.000-06:00

The official results from the 2007 Frostbite Festival are available on the SRRC website! Check 'em out.

SRRC December Social

2007-12-02T18:57:00.000-06:00

From Barb Bonansinga:

Saturday December 8, 8:30 am, why not stop by Panera West for a brief program overview of how you might give something back to the community during this season of giving by participating in a Habitat for Humanity Project or contributing in other ways to this great program?

Blair Dial will do a brief 5-10 minute talk on the program, you can sign up to work a project that day or in the future, if you're not in the mood to swing a hammer or dig landscaping there are may other ways you can contribute. You can bring a check with you Saturday, send one in, buy a giftcard at a food place like Panera or at a home improvement store and they can use the cards to get lunches, tools, and materials for jobs and work crews.

You could sign up with Blair to volunteer to work at the Habitat Store, oh and one one more thing, they take donations of the items listed in the wish list should you have something you want to bring Saturday or arrange with Blair to drop off.

So come on. You probably plan a relaxing Saturday run as a reward after doing the SRRC Frostbite Festival, so plan to make Panera a stop at 8:30. You'll get a chance to see your running friends and swap Frostbite stories and most importantly give something back to the community.

Feel free to call Blair Dial directly at Habitat for Humanity ph. 523-2710 x13 for more info.

What Are YOU Doing This Week?

2007-11-28T20:08:00.000-06:00

On the run Tuesday night, somebody asked me what kind of exercise I'm doing this week. My habit before one of the big races is to cut back quite a bit.

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!

How Ya Feeling?

2007-11-24T15:30:00.000-06:00

What a great crowd we had for the Second Annual Abe's Turkey Trot and the final Saturday Frost Toes Run! Everyone seemed to enjoy the run.

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!

This Saturday -- Abe's Turkey Trot!

2007-11-19T21:01:00.000-06:00

It’s back and destined to be more fun than ever-the Second Annual Abe’s Turkey Trot, Saturday, November 24!

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!

Just Two Weeks Left

2007-11-18T09:46:00.000-06:00

Here's a huge THANK YOU to Anne Baker and Duane Wilson for setting up water stops on the Frostbite Festival course this weekend. You guys are phenomenal.

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.

Shirts! Shirts! Shirts!

2007-11-16T19:44:00.000-06:00

The T-shirts are in and I will have them with me at the practice run on Saturday morning. I will also have them Tuesday night, next Saturday, and other group runs until everyone has had a chance to pick up their shirt. Cost per shirt: $17. I'll take cash or personal check.

Practice Time

2007-11-14T18:05:00.000-06:00

This weekend we'll do a practice run on the actual Frostbite Festival 10-mile course. For anyone who is NOT planning to run the Jingle Bell 5k, we'll meet at FitClub West at 7 am on SATURDAY. Jingle Bell runners are planning to run on SUNDAY, and I'm assuming they will want to get started at 7 am as well.

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!

Got Our Frost On!

2007-11-11T17:30:00.000-06:00

We FINALLY had a frosty morning for one of our training runs. Who knew it would be November before we would have a cold run?

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.

Here are some more photos of our Frost Gals, courtesy of Jenni Gardner.

Saturday's Route

2007-11-08T20:17:00.001-06:00

Now that we've run 10 miles and 11 miles, how about we cut back the mileage this week? I thought we could have some fun running around the stores in Parkway Pointe and then check out the neighborhoods to the northwest.

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!

Thursday's Route

2007-11-08T08:52:00.000-06:00

We are going to try to venture out of the park for the first portion of the run, so please read Barry's previous post about reflective material and flashers.

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.

Last call!

2007-11-06T21:08:00.000-06:00

Absolutely the last call for T-shirts! If you want one of these exclusive, official Frost Toes T-shirts, shoot me an email with your name and size.

Oh, and if you didn't catch my rant tonight about reflectors and flashers, DON'T RUN AFTER DARK WITHOUT REFLECTIVE MATERIAL AND FLASHERS!!!!!

So, now you've run 11 miles . . . .

2007-11-03T14:08:00.000-05:00

A small but hardy band of Frost Toes took off at 7 this morning and ran ELEVEN miles. Way to go! Now you know you can handle the Frostbite Festival without a problem.

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.

Good luck to traveling Toes!

2007-11-02T21:44:00.000-05:00

I just wanted to get a post on the blog quickly to wish all the luck to our Frost Toes traveling to Utica and running the Canal Connection 10k on Sunday. Tear 'em up, Toes!

Run strong, and put in a few extra miles if you get the chance!

Are we getting T-shirts or what?

2007-11-01T19:16:00.000-05:00

Hey, what's up with the darned T-shirts?

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.

Tuesday & Thursday Plans

2007-10-29T11:38:00.000-05:00

Tuesday - Another hill combination workout, this time we will run the Carillon hill and the hill leading up to the shelter.

Thursday - This is my first attempt at using the USATF running route site. I've ran this route before but couldn't find a map for it.

Thursday's Route

The route will take us down the hill from the shelter, up to Feldkamp and down to SHG. If the track is open, we can run a lap on the track then head back to the park and complete the Washington park loop back to the shelter. The course is only about 4 miles, but anyone who wants to can add an extra half mile by including the Williams Blvd loop.

We will meet at the Washington park shelter at 5:30 both nights.

Ten miles? You bet!

2007-10-27T16:12:00.000-05:00

What a GREAT looking group of Frost Toes this morning! Everybody got through the ten mile route without passing out or throwing up or any other bad event.

Some Toes yelled as they finished, and everyone deserved to yell. Ten miles is quite an achievement. I know people who run all the time who've never run that distance in a workout.

By the way, did anyone notice that we started with a full moon? That might have had something to do with some weird things, like Frost Toes diving into drug stores along the way.

Now that you've experienced the distance of the Frostbite Festival, we're going to work on getting you confident about the distance. Next week we extend to 11 miles, then we cut back to 6 miles. The following week we run the actual course, so that you absolutely know you can finish the course when you line up on race day.

We have just four more Saturday runs. I'm pumped! How are you feeling? Post a comment and let us know.

The rain, the park, and other things

2007-10-25T20:52:00.000-05:00

If you're too young to understand the reference to a Cowsills song (or too young to remember the Cowsills), well that's just too bad. It's a handy way to talk about the run some of us enjoyed on Thursday evening.

But wasn't it raining?

Actually, it didn't rain on us while we were running. Once again the clouds refused to drip on the Frost Toes. But it was damp and cold during the run, prompting one of the Frost Toes to suggest that we put something on the blog about dressing for the cold weather.

Okay, here it is: Be careful when you dress for a run in cold weather.

Seriously, every runner has a different tolerance for temperatures. I tend to get warm no matter what the temp, so I run in shorts and short-sleeved T-shirts when others are wearing long sleeves and pants. My personal line is 40 degrees--anything above 40 and I'm wearing shorts. My legs just feel too hot if I don't. Up top, I wear what seems appropriate for the temp; Thursday night it was a long-sleeved wicking shirt with a light jacket over it. The jacket's made of wicking material that also claims to "breathe" so I don't feel like I'm in a portable sauna.

What about everyone else? As we get closer to Frostbite time, how do you dress for the elements?