Friday, June 23, 2017

June 25th Panera West at 7am - 6m and 5m routes


Should be very nice temps for a short 5 or 6 miles.  This is Week 4 in the marathon and 3/4 marathon training program.  If you are following the training program you should be averaging around 15 miles a week by now.

Is a long 6 mile loop.  If you are going to do 5 miles, cut off the turn to Checkerberry and go straight to Koke Mill and turn right to get back on the route.



Written directions:
Go West from Panera across parking lot 
L on Robbins Rd
R on Freedom Dr
R on Constitution
R on Cockrell Ln
Cross Hollis into parking lot of  Dreammaker Bath & Kitchen
Cross Wabash to Happy Landing
L on Mitchell
zig zag L then R onto Yucan in front of Wine Store
Water Station on corner
R on Meadowbrook
R on Greenbriar
Water Station at West Rd Dr.
R on West Rd Dr.
L on Iles
L on Checkerberry
Checkerberry curves right onto Ashley
R on Koke Mill
L on Hedley
R on West White Oaks Dr
Finish at Panera

See you Sunday morning!
-Bill



Saturday, June 17, 2017

Sun Jun 18 HyVee 7am - 9m & 7m routes


We'll start at 7am on the south side of HyVee in front of the Board of Elections Bldg.  This is Week 3 of the 18 week marathon/3/4 marathon training program.

If you haven't signed up you can join us for a $2 contribution.

First loop will be the 5.22 mile loop we did last Sunday.


Outer Park 
L into Franklin Middle School
Run through parking lot to trail behind the school
R on Iles
L on Park
Cross Wabash
R onto Wabash Trail (water stop)
Follow trail to the first exit after you cross Wabash (about 1 mile)
R on exit (Water Stop)
Cross Saxon to Quarterstaff
Follow Quarterstaff
R on Drawbridge
R on Nottingham
Nottingham turns to left and then turns right
At Kirkley turn L
Cross Wabash 
Continue on Kirkley onto Montvale Dr
Follow to Montvale to Iles
R on Iles
L on Chatham
in one block 
R on Iles across Chatham
Iles back to the entrance to the trail that goes to Franklin Middle School
R on Outer Park and finish

The second loop is 3.82 miles 
If you need just 2 more miles turn left on Laurel
 and then left on Wiggins to follow route back to HyVee.

West on Outer Park to Park
R on Park
Enter Washington Park (Waterstop)
R on eastside loop
go through to bottom of the hill
L on northside loop
continue to the westside ponds 
L and go up the hill
Exit at Wiggins (Waterstop)
Follow Wiggins to Sylvan
L on Sylvan
L on Outer Park
Finish at HyVee


Friday, June 9, 2017

Sunday June 11th, 7am at HyVee 8m & 6m routes


This is week 2 of 18 for the marathon and 3/4 marathon training.  Last week's mileage goal for the week should have been between 15 and 22 miles, so if you are in that range you are on track.

The temp be 70 degrees at 7am and 68 degrees at 6am.  Temp at 8:30 when we are done will be around 76.   So the group start is 7am in front of the Board of Elections Bldg, South side of HyVee.

If you feel the need to get started earlier, carry your own water in case you need water before I get the hydration stations set up.

Loop 1: 5.22 miles.




Outer Park 
L into Franklin Middle School
Run through parking lot to trail behind the school
R on Iles
L on Park
Cross Wabash
R onto Wabash Trail (water stop)
Follow trail to the first exit after you cross Wabash (about 1 mile)
R on exit (Water Stop)
Cross Saxon to Quarterstaff
Follow Quarterstaff
R on Drawbridge
R on Nottingham
Nottingham turns to left and then turns right
At Kirkley turn L
Cross Wabash 
Continue on Kirkley onto Montvale Dr
Follow to Montvale to Iles
R on Iles
L on Chatham
in one block 
R on Iles across Chatham
Iles back to the entrance to the trail that goes to Franklin Middle School
R on Outer Park and finish




Cross Outer Park
L on Cherry
R on Lincoln
At South Grand turn R 
Quick L on Orendroff
L on Woodland into Washington Park
R on east loop
L on first intersection on northside of pond
head up hill over to Park
L on Park 
Exit Park (water stop)
Follow Park to Outer Park
L on Outer Park and finish

If you only need 6 miles you add this loop after Loop  1.  It adds .8 miles.









Monday, June 5, 2017

Thursday June 8th Interval Run 6:15pm

We will meet on the north side of Washington Park by the pavilion where the snack bar is located.  The road is flat and perfect for interval training.

Start at 6:15 - We'll be done by 7.

All are welcome at no charge.

See you there!
Bill









Thursday, June 1, 2017

First Long Run June 4th HyVee Start at 7am 6m or 5m Loop




We will start at 7am in front of the Board of Election Building on the south side of HyVee.




If you are ready for a 6 mile distance follow the Intermediate plan.

On MapMyRide:  Distance: 6.12 mi loop
http://www.mapmyride.com/routes/view/1605838102


Written directions are on Map My Ride.   There will be 2 water stops.  You will run by both of them twice.  

Once you get to Washington Park you'll be doing one big loop to MacArthur Blvd and around to the west side pond, plus one more short loop where you cut through the park at Park Ave.  This is the same as running a 5K in Washington Park except on  your second short loop you exit at Wiggins. 

For the standard plan you'll be doing a 5 mile run.  Just follow this route "except" you don't do the second 1 mile loop in Washington Park.  Exit at Wiggins and head back to start.  
For a 3 mile warm up run in case you are just getting started again, run with the group to the pond on the east side of Washington Park (1.5 miles) and then turnaround and go back to the start on the route you came on.

Remember your friends can run with you and use our routes and hydration station for a $2 contribution.
See you Sunday morning!
-Bill





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.