Saturday, September 30, 2017

Sunday 10/1 HyVee 7am 8m and 12m routes

This is our final training run for this Summer Training Program.  It's been an amazing summer of running.  We've had our share of heat but with our early morning starts, we got it done.

Just about everyone made it through all the training they needed.  It's been a pleasure being your coach, organizer, and friend.   Although I'm ready to move on to my next adventure I will miss the routine and camaraderie.  


I look forward to seeing whoever can make it tomorrow morning.  I just might bring some donuts!  ;-)


First loop is 5 miles that I'm calling a Loop de Loop.   We'll be running a series of 4 loops on our way to South Grand.  It is something different but should be fun.   If this makes you dizzy thinking about it remember you won't be turning that often. 


http://www.usatf.org/routes/view.asp?rID=593440




Written:
Cross in front of HyVee
Quick L then R onto Dial
L on Ash
L on Park
L on Cherry
L on Dial
L on Laurel (water stop)
L on Park
L on Ash
L on Dial
L on Leland
L on Park
L on Laurel
L on Dial
L on South Grand
L on Park (water stop)
L on Ivywood
R on Cherry
R in front of HyVee
Finish

If you only need 3 miles more then follow this route:


Written:
Outer Park to Walnut
L on Walnut
R on S Grand
L on Walnut
L on Williams south side blvd. (water stop)
L on Douglas
L on S Grand
R on Dial
L on Cherry
R into HyVee
Finish

If you need 12 miles then after loop 1 you can do the 3 mile loop then this 4 mile loop or the opposite.

Loop 3 - 4 miles



Written:
Outer Park to Walnut (east)
L on Walnut
R then quick L on Walnut at S. Grand
Walnut to Williams (WaterStop)
L on north side of Williams Blvd
L on Lincoln (short hill that takes you to the pond on east side of Park
Follow loop to the Wiggins exit
L on Wiggins exit
WATERSTOP at S. GrandL on Cherry
R on Bates
L on Ivywood
Follow Ivywood all the way to Cherry
Ivywood turns left on its way to Cherry
R on Cherry
R in front of HyVee
Finish




Thursday, September 28, 2017

Last Interval Run tonight


Tonight is the last interval run in the training program. Come join me at 6:15 by the Snack Pavilion on the north side of Washington Park. We'll be doing a Fartlek run:

5-minute warm-up - walk/jog/whatever you need
1 minute on (fast pace), 2 minutes off, 2 minutes on, 1 minute off
Repeat fartlek set 2-3 times
5-minute cool-down walk/jog

Friday, September 22, 2017

Sunday Sep 24, 6 am & 7 am starts 11m and 12m Routes HyVee

First loop 4.9 miles starting at 6am.



Loop 1 Directions
Cross in front of HyVee
R on Dial
L on S. Grand
L on Park (Waterstop)
R on Ivywood
R on Bates
L on S Grand
L on Wiggins
Cross Outer Park
L and quick R on Wiggins 
Continue on Wiggins up hill
Road curves left on to Dennison
Road curves left on to Cherry Hill
R on Outer Park
Finish

Second Loop starting at 7am is 5 miles


Cross in front of HyVee
L on Cherry
R on Park
Enter Washington Park
Make immediate R
R on Williams
L on Walnut  (Water Stop)
L on Fayette
L on Feldcamp
L in Park on North Loop
R on Park (the first right - goes by Daycare and exits the Park)
R on the South Loop that goes to the Playground Pavillon
L on the exit to Wiggins (Water Stop)
L on Sylvan
L on Outer Park
Finish at HyVee

3rd loop - 2 miles


Outer Park
R on Sylvan
R on Bates (if you miss this R on Laurel)
R on Laurel
R on Dial
Finish at HyVee


For 11 miles do the first two loops plus a 1/2 mile out and back.




Wednesday, September 20, 2017

Thursday evening -on your own- morning runs recommended

I'm out of town tomorrow night.  I recommend morning only running until this heat wave is over.  The Workout is quarter mile repeats with 1 min rest after each quarter. Try to stay consistent with your time on each interval. Use your 3rd quarter mile repeat as your benchmark for the remaining intervals.  3-4 miles depending on your pace.  10 min pace or slower do 3 miles-faster paces do 4 miles.

Saturday, September 16, 2017

Sunday 9/17 6am and 7am start - 20m and 7m routes

First loop is 5 miles starting at 6am.  Its going to get warm fast so I'm keeping the routes in the shade as much as possible.

5 mile Loop (Leland Grove Switch Back) Marathoners

Written Directions
West on Outer Park
Follow all the way to where it turns Right into Laurel
Laurel to Wiggins
L on Wiggins
R on S Grand(Waterstop)
R on Bates 
Just before Bates runs into Outer Park turn L on Ivywood
If you miss this turn L on Outer Park
Turn L on Park
follow back to S Grand
R on S Grand
R on Lincoln (Waterstop)
L on Outer Park
Finish at HyVee

2nd Loop is 7.21 miles and starts at 7am.

http://www.mapmyride.com/routes/view/1781426039
Written Directions
Cross in front of HyVee
L then R on Dial
L on S Grand then quick R on to Douglas
R on Woodland
L on Walnut
WaterStop at Willams Blvd
L on Fayette
R on Feldkamp and enter Washington Park
R on Loop 
Waterstop the Wiggins exit
Follow around all the way back to Williams and Walnut on south loop
Waterstop
L on Walnut
R on north side of Williams Blvd
Follop loop all the way back to Wiggins exit
R on Wiggins
L on Cherry
R on Bates 
L on Ivywood
R on Cherry
R onto HyVee
Finish

3rd Loop - Repeat Loop 1

4th Loop - 3 miles

http://www.mapmyride.com/routes/view/1781431442

Written Directions

Outer Park to Lincoln
R on Lincoln
R then L on to Orendroff Parkway at S. Grand
L at Woodland
quick R on Loop in Washington Park
Follow through and down the hill
R on north Loop 
Follow through to Willams Blvd
R on Walnut
Waterstop at south Williams Blvd
R on Woodland
L on Douglas
R on S Grand
L on Douglas
L on Cherry
R into HyVee
Finish



Thursday, September 14, 2017

Thursday's Challenge

Unfortunately I won't be able to make it for tonight's interval training. I recommend a 4 mile run at your 10k pace with 30 sec walk intervals at each 1/4 mile mark in the park.

See you Sunday.

Thursday, September 7, 2017

Thursday Interval Run and Sunday 9/10 Long Run

Everyone is on their own tonight. I'm going to miss the Thursday evening interval run.

I recommend a 3 mile run tonight. First mile at 60/30, the 2nd mile at 90/30 and 3rd mile at 90/15. Keep your pace at a 10k pace or better for the full 3 miles. Cool down with a 5-10 minute walk.

Sunday 9/10:  Since the weather will be in the 50's, the group start time for everyone is 7 am at the Playground Pavilion in Washington Park.  The restrooms should be open by then (or shortly there after).

The Capital City Century ride is this Sunday.   Many of our runners will be participating in this event, including me, so I don't expect a big turnout on Sunday.

In support of our training plan, I will put out 2 water stops in Washington Park.   One at Williams Blvd and Walnut and the 2nd one at the stop sign on the west side of the park by the parking lot at the bottom of the Carilion Hill.

The marathoners have a cut back to 11 or 13 miles and the Half Marathoners are up to 10 miles. That distance will be easy to do in the Park.  One big loop to Walnut St is about 2.5 miles.  If you add the hill up to Fayette by the Carilion that adds another .5 miles.  So by doing 4 big loops you get to 10 miles.  If you need 13 miles do the 5th loop and add the Carilion Hill to Fayette to get 13.  A one mile loop is the west loop that cuts up Park St.

The water stops will be up all morning.  I'll pick them up after lunch.  I will be there at the start and run one loop before heading over to the Capital City Century (CCC) ride.