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.
Monday, October 29, 2007
Saturday, October 27, 2007
Ten miles? You bet!
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.
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.
Thursday, October 25, 2007
The rain, the park, and other things
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?
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?
Tuesday, October 23, 2007
No Hills
I keep hearing that there are no hills in Springfield, so I don't know what we were running on tonight. But it was a great workout, and everybody did a fine job on those hills or whatever they were.
Check Dwayne's post below for the lowdown on Thursday night.
Saturday morning at 7 we tackle 10 miles. This is just a small step up from the 8 mile run we did a couple weeks back. We'll start at Panera West, head out on the Wabash trail, and go to Bunn Park. The Springfield Park District said the drinking fountain in front of the clubhouse will be operating on Saturday, so you can get water before heading back. Water and Gatorade will be at the east end of the trail, so you can grab both on the way out and the way back.
Here's a link to the route:
www.usatf.org/routes/view.asp?rID=172840
If you've never run that far before, don't fret about it. Just start out at an easy pace and maintain it. If you get tired, walk a bit. And remember that we're all Frost Toes--we're all in this together!
Also, there's a Frost Toe who needs to start the run at 6:30 and doesn't want to run alone. She'll be somewhere around an 8-minute per mile pace. If you're interested in an early start at that pace, add a comment or shoot me a quick email.
Check Dwayne's post below for the lowdown on Thursday night.
Saturday morning at 7 we tackle 10 miles. This is just a small step up from the 8 mile run we did a couple weeks back. We'll start at Panera West, head out on the Wabash trail, and go to Bunn Park. The Springfield Park District said the drinking fountain in front of the clubhouse will be operating on Saturday, so you can get water before heading back. Water and Gatorade will be at the east end of the trail, so you can grab both on the way out and the way back.
Here's a link to the route:
www.usatf.org/routes/view.asp?rID=172840
If you've never run that far before, don't fret about it. Just start out at an easy pace and maintain it. If you get tired, walk a bit. And remember that we're all Frost Toes--we're all in this together!
Also, there's a Frost Toe who needs to start the run at 6:30 and doesn't want to run alone. She'll be somewhere around an 8-minute per mile pace. If you're interested in an early start at that pace, add a comment or shoot me a quick email.
Monday, October 22, 2007
Weekly Washington Park Runs
I enjoyed Saturday's run. I had never ran that far on the Frostbite Festival course. I thought that there were supposed to be some hills.
Tuesday night we will get back to a hill workout. We are going to run the set of hills that includes the Feldkamp hill and the hill that leads to the upper pond. How about 3-4 sets? I will explain more when we meet on Tuesday.
For Thursday night let's try a route to Fit Club West. Sunset is 6:05, so it will be starting to get dark when we are coming back so wear your safety flashing lights.
Thursday's Route
Start time for both nights is 5:30 PM at the Washington Park Shelter.
Tuesday night we will get back to a hill workout. We are going to run the set of hills that includes the Feldkamp hill and the hill that leads to the upper pond. How about 3-4 sets? I will explain more when we meet on Tuesday.
For Thursday night let's try a route to Fit Club West. Sunset is 6:05, so it will be starting to get dark when we are coming back so wear your safety flashing lights.
Thursday's Route
Start time for both nights is 5:30 PM at the Washington Park Shelter.
Saturday, October 20, 2007
Fall Races and Frostbite Training
There are two more races on the SRRC schedule before the Frostbite Festival. The Canal Connection 10k is set for Sunday, November 4 in Utica, and the Jingle Bell 5k is scheduled for Saturday, November 17 in Springfield. The Frost Toes schedule calls for an 11-mile run on November 3 and our practice run on the Frostbite Festival course on November 17.
So what do you do if you're already signed up for those races but you want to keep up your Frost Toes schedule?
My suggestion for everyone signed up for the Canal Connection is just to run some extra miles after the race. You're going to be running 6.2 miles, and you're probably going to run fast because the Canal Connection is known as a good race for setting a PR. So after you finish, just do a cool-down run of 4 or 5 miles to log at least 10 for the weekend.
The weekend of the Jingle Bell 5k is more of a problem. You probably don't want to run the 10-mile Frostbite Festival course and then run a 5k; that would be a half marathon. So why not run the Jingle Bell race on Saturday and run the course on Sunday? If you want to do that, please let me know so I can plan to put sufficient water and Gatorade on the course.
Who Wants a T-shirt?
Graphic artist and fellow Frost Toe Anne Baker has designed a Frost Toes T-shirt, perfect for telling the world that you are part of the inaugural Frost Toes training group!
If a T-shirt sounds like a good idea, let me know that you would be interested in buying one. I'd like to have an idea of how many shirts we'll be ordering when I contact a vendor for the shirts and printing.
I'd like to get these printed on black long-sleeve tech shirts. Email me or post a comment (with your name included) if you're interested in a shirt.
That's more than enough for one post. I'll be putting up the route for next Saturday's 10-mile run in a day or two. By the way, EVERYONE did great on the hills today! You guys are truly Frost Toes!
So what do you do if you're already signed up for those races but you want to keep up your Frost Toes schedule?
My suggestion for everyone signed up for the Canal Connection is just to run some extra miles after the race. You're going to be running 6.2 miles, and you're probably going to run fast because the Canal Connection is known as a good race for setting a PR. So after you finish, just do a cool-down run of 4 or 5 miles to log at least 10 for the weekend.
The weekend of the Jingle Bell 5k is more of a problem. You probably don't want to run the 10-mile Frostbite Festival course and then run a 5k; that would be a half marathon. So why not run the Jingle Bell race on Saturday and run the course on Sunday? If you want to do that, please let me know so I can plan to put sufficient water and Gatorade on the course.
Who Wants a T-shirt?
Graphic artist and fellow Frost Toe Anne Baker has designed a Frost Toes T-shirt, perfect for telling the world that you are part of the inaugural Frost Toes training group!
If a T-shirt sounds like a good idea, let me know that you would be interested in buying one. I'd like to have an idea of how many shirts we'll be ordering when I contact a vendor for the shirts and printing.I'd like to get these printed on black long-sleeve tech shirts. Email me or post a comment (with your name included) if you're interested in a shirt.
That's more than enough for one post. I'll be putting up the route for next Saturday's 10-mile run in a day or two. By the way, EVERYONE did great on the hills today! You guys are truly Frost Toes!
Wednesday, October 17, 2007
We're on Course!
Saturday morning you get to see the Frostbite Festival course, or at least part of it. We'll be running six miles on the course, and you'll get your first look at the hills.
We'll gather in front of FitClub West at 7 am and go west on Lawrence to Mill Bank Lane and turn right. Then turn left onto Victoria Lane. Follow Victoria to Koke Mill and turn right. Turn left on Washington and stay on Washington across Bradfordton Road all the way to Covered Bridge Lane. Turn around at Covered Bridge and stay on Washington to Koke Mill. Turn right on Koke Mill, left on Victoria, right on Mill Bank and left on Lawrence back to FitClub West.
Here's a link to the map:
www.usatf.org/routes/view.asp?rID=171303
It's very important to keep a comfortable pace on this route, which is just under three miles out and three miles back on the Frostbite Festival course. It's also important to keep an eye out for cars. Washington gets narrow between Bradfordton Road and Covered Bridge Lane, and some driveways are hidden.
Please don't park in the FitClub West parking lot unless you're a member. There should be plenty of parking available across Veterans Parkway at the small shopping center.
It looks like we'll continue to begin our Saturday runs at 7 am even after the end of Daylight Savings Time. Frost Toes preferred 7 am to 6:30 am by a margin of almost 4 to 1.
See ya Saturday!
We'll gather in front of FitClub West at 7 am and go west on Lawrence to Mill Bank Lane and turn right. Then turn left onto Victoria Lane. Follow Victoria to Koke Mill and turn right. Turn left on Washington and stay on Washington across Bradfordton Road all the way to Covered Bridge Lane. Turn around at Covered Bridge and stay on Washington to Koke Mill. Turn right on Koke Mill, left on Victoria, right on Mill Bank and left on Lawrence back to FitClub West.
Here's a link to the map:
www.usatf.org/routes/view.asp?rID=171303
It's very important to keep a comfortable pace on this route, which is just under three miles out and three miles back on the Frostbite Festival course. It's also important to keep an eye out for cars. Washington gets narrow between Bradfordton Road and Covered Bridge Lane, and some driveways are hidden.
Please don't park in the FitClub West parking lot unless you're a member. There should be plenty of parking available across Veterans Parkway at the small shopping center.
It looks like we'll continue to begin our Saturday runs at 7 am even after the end of Daylight Savings Time. Frost Toes preferred 7 am to 6:30 am by a margin of almost 4 to 1.
See ya Saturday!
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