Monday, April 24, 2017

Sign Up Summer Training



Here's the sign up link.

Two options: 

  1. RunFit and Sunday Long Runs
    • Train one evening a week with me using my unique CrossFit methods for runners.  Gain running stamina and avoid running injuries.  
    • Plus...run on Sunday mornings with a group using pre-plan routes that have hydration stations every 2-3 miles.
  2. Sunday Long Runs & Thursday evening group interval runs
    • Run on Sunday mornings with a group using pre-plan routes that have hydration stations every 2-3 miles.  Run group interval runs on Thursday evenings.
All participants receive a logo running shirt.


Wednesday, March 8, 2017

Summer 2017 Training Program

Welcome to the Springfield Marathon long distance training blog!  Start dates and training schedules will be announced by April 2nd.

Some general information:
  • 26.2 mile Marathon Training starts mid June
  • 19.65 mile 3/4 Marathon Training starts early July
  • 13.1 mile Half Marathon Training starts mid July
  • 6.55 mile Quarter Marathon Training starts early August
The target event date is October 15th.  All training schedules will be aligned with that end date.  If you plan to train with us and run another event you are responsible for adjusting your mileage to align with your event date.  In general I break up the route so you can make adjustments easily.

Weekend group long runs will be on Sunday mornings starting at 7am (sometimes 6am for extra long runs or when the temperatures run high by mid morning).

Most all runs will begin and end at one of the following locations:  South of HyVee in front of the Board of Elections Bldg.; Panera West at Wabash and West White Oaks Dr.

Registration fee will include:  Water stops along the routes with water and Gatorade;  Sports Gel's for the longer runs; discount coupons for local running stores; special registration rates for the Springfield Marathon.

What can you do between now and the training program?    The foundation of any training program is a good diet.  Also if you have a few pounds to lose best to try to shed that weight prior to your training if you can.  Once you start long distance training you'll be craving carbs and in my experience that usually means weight gain.  I've seen many runners pack on the weight in the last trimester of training for a marathon unless they can keep the carb loading down.

Based on the advice of the low carb high fat doctors, the best way to lose weight no matter what you prefer to eat or who you are is intermittent fasting.  The most common way to shed pounds doing intermittent fasting is eating your daily meals in an 8 hour window and fasting for 16 hours.  You can shed pounds fast that way as long as you don't "carb-up" with the wrong foods during the eating phase.  Another common way to do intermittent fasting is fasting once or twice a week from dinner to dinner.   There are other ways to fast but these two are the easiest (see intermittent fasting link above for more ideas).

If you want to watch a good presentation on the benefits of intermittent fasting watch Dr. Jason Fung's videos on YouTube.


Saturday, October 1, 2016

Final Long Run Sun Oct 2 - 8m and 12m Routes 7am HyVee

For our last long run together all runners will do an 8 mile loop to Lincoln's Home.  The Half Marathoners will finish with a 4 mile loop for a total of 12 miles.

8 mile loop
http://www.usatf.org/routes/view.asp?rID=583934






West on Outer Park
R on Sylvan
R on Wiggins
inside Washington Park turn right
follow loop all the way to north side 
water stop
R on north loop go up hill to Williams
R on Walnut (water stop if needed on south side of Williams Blvd)
quick L on Williams
L and quick right onto Scaritt
L on 2nd
R on Capitol
R on 8th through Lincoln Home Park (Water Stop just for turning right)
R on Allen
R on Walnut
L on Williams (water stop)
Continue into Washington Park
L on east loop
follow to the Wiggins exit
L on Wiggins
L on Sylvan
L on Outer Park 
Finish


4.2 mile loop


North in front of HyVee
L on Cherry
R on Park
Go all the way through Washington Park
R on North Loop 
Water Stop at Lincoln
Continue all the way to Walnut
R on Walnut
Quick L on Williams 
R on Pasfield
R on Allen
R on Walnut
Left on Williams at WaterStop
Left on Douglas after crossing MacArthur
Left on S. Grand
R on Dial 
L on Cherry
R into HyVee Parking Lot
Finish.

See you Sunday Morning at 7am
Bill










Saturday, September 24, 2016

Sunday Sep 25th - 11m and 12m routes, HyVee Start at 7am

There is a slight chance of rain but its not till the afternoon that we are likely to see any.  
The heat index will keep the feels like temperatures in the low to mid 70's all morning. 

We'll start at 7am in front of the Board of Elections building on the south side of HyVee.   We'll have a 6 mile loop and and a 5 mile loop for the half marathoners.  The 12 mile cut back distance for the marathoners is the first two routes plus a half mile out and back at the end of the second loop.

For those needing 20 this weekend - I suggest running the 5 mile loop again and adding 3 loops on the Williams Blvd routes to get a total of 8 miles.


6 mile loop up to the State Capitol Bldg and back

Written Directions:
North across HyVee parking lot
L on Cherry
R on Park
Straight on Park into Washington Park
R at the road in front of the Washington Park PreSchool
L at next intersection go down hill
R on Williams (Water Stop)
L on Linocoln
R on Edwards
L on 2nd
R on Capitol
R on 4th
R on Lawrence
L on Spring
R on Scaritt
L on Pasfield
quick R on Williams
L on Walnut  (Water Stop)
R on Woodland
L on Orendroff Pkwy (before you reach Washington Park)
R on S. Grand 
quick L onto Lincoln
L on Cherry
R into HyVee 
Finish at start.

5 mile loop up to  Williams & Walnut and a little beyond.


Written directions:
West on Outer Park
R on Sylvan
R on Wiggins
R inside Washington Park
L on Park
down hill 
R on north loop of park
water stop at Lincoln and north loop
Continue east on Williams Blvd
R on Walnut 
quick L on Williams
R on Pasfield
R on Allen
R on Walnut
L on Williams (water stop)
at intersection with east loop turn left
at next stop turn left on to Park Ave
south on Park
L on Cherry
R into HyVee
Finish




Saturday, September 17, 2016

Sun Sep 18 - 20m & 7m -6am & 7am Start

Marathoners are at 20 miles and Half Marathoners cut back to 7 miles.   We'll do a 5.5 mile loop at 6am followed by a 7 mile loop at 7am.   The final 8 miles will be two 4 mile loops.

We'll have great temperatures and lots of cloud cover so we'll start at Panera West at 6 am with this 5.5 mile loop:

5.5 mile loop starts at 6 am
http://www.usatf.org/routes/view.asp?rID=583278

5.5 miles
Cross Parking lot in front of Farm Supply
L on Robbins
R on Hollis
R on Koke Mill
Water Stop at Iles and Koke Mill
L on Ashley
Ashley curves left into Checkerberry
R on Iles
L on Meadowbrook
L on Hedley
R on Happy Landing
Water Stop at Mitchell before you get to Wabash
Cross Wabash to DreamMaker Bath and Kitch
cut through parking lot
L on Hollis
Continue on Hollis
Hollis curves left into W White Oaks
Finish at Panera


7.23 mile loop starts at 7am

7.23 mile
W. White Oaks curves into Hollis
L on Robbins
L onto Wabash Trail
Exit Trail at Vredenburg Park
Exit Vredenburg onto Saxon
L on Drawbridge
Cut in front of AT&T
turn right cross Wabash at Stop light
R onto loop around White Oaks Mall
Exit Mall loop at CEFCU
Cross Iles
Water Stop at this intersection
Continue on Golf
L on Charlack
R on Bellrive
L on Greenbriar and cross Veterans Pkwy at light
Continue on Greenbriar to Koke Mill
L on Koke Mill
R on Iles
Water Stop
Continue west on Iles
L on Meadowbrook
L on Yucan
jog left then right at Friar Tuck onto Mitchell
Left on Happy Landing
Water Stop
R on Hedley
R on W White Oaks
Finish at Panera


4.25 mile loop (Do this loop 2 times
http://www.usatf.org/routes/view.asp?rID=583279



W White Oaks to Cascade
L on Cascade
R on Koke Mill
Water at Iles
R on Greenbriar
R on W White Oaks
R on Turning Mill
L on Koke Mill – Water at Iles
R on Ginger Creek
L on Kipling
L on Hedley
R on W White Oaks
– Finish at Panera




Sun Sep 18 - 20m & 7m -6am & 7am Start

Marathoners are at 20 miles and Half Marathoners cut back to 7 miles.   We'll do a 5 mile loop at 6am followed by a 7 mile loop at 7am.   The final 8 miles will be two 4 mile loops.

I'm working on the routes now.  I'll post them later this morning.





Friday, September 9, 2016

Sun Sept 11 at 7am from HyVee - 10 m and 12 m routes

My thanks goes out to Sam Woods and Michael Davis who are taking care of the hydration stations Sunday so I can take a short business trip to Austin, TX.  

We start at 7am at HyVee in front of the Board of Elections Bldg.

This is a cut back run for the Marathoners 12 miles and an extension run to 10 miles for the half-marathoners.  We'll run the 5 mile loop forwards and backwards for the 10 mile distance and the marathoners can do the 2 mile extension in the park we ran last week to make up the extra 2 miles.

5 mile loop:
http://www.usatf.org/routes/view.asp?rID=582634


We'll repeat this loop again in reverse.
Written:
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

Reverse Loop
West on Outer Park
Right on Sylvan
Right on Wiggins
Wiggins to Washinton Park
Enter Washington Park 
R on South Loop (Water Stop)
L on Park
Down the Hill
L on North Loop
R on Feldkamp
R on Fayette
R on Walnut
R on South Williams Blvd (Water Stop)
L on the east side loop in Washington Park
L on the Park St exit and leave Washington Park
L on Cherry
R into HyVee
Finish at Start

The 2 mile extension loop in Washington Park:

2 mile Extension - In Washington Park do two 1 mile loops starting from the Water Stop at Walnut and Williams Blvd.  

Have a great weekend of running and I'll see you next weekend! 
-Bill