WEEK 7 LONG RUN, SATURDAY 02/25/17: 9 & 12 MILES, CAFE MOXO, 8AM.

WEEK 7 LONG RUN, SATURDAY 02/25/17: 9 & 12 MILES, CAFE MOXO, 8AM.

Start at Cafe Moxo at 8am. If you are gathering inside the cafe, please be courteous to other patrons and DO NOT BLOCK THE ENTRANCE. Review the routes before Saturday and print or memorize the map & turn-by-turn directions if you are not familiar with the streets.

There are two water stops: one in Washington Park, and the other at Oak Ridge Cemetery. The restrooms in Washington Park and at the Nelson Center in Lincoln Park are open if you need a mid-run break.

In the spirit of conservation, please try to reuse your water stop cup, or bring your own water bottle to refill.
9-mile: https://ridewithgps.com/routes/18994755
12-mile: https://ridewithgps.com/routes/18994670

Please use caution when running north on Lincoln, approaching the right turn onto Calhoun. That is a blind hill, so run up the hill on the RIGHT side of the street, instead of running on the left as we usually do.

All our Saturday runs will be on open roads, please review the RRCA Safety Guidelines, with a few highlights below:
http://www.rrca.org/education/guidelines-for-leading-a-group-run

Please abide by the following recommended group run safety rules for open roads:

  • use caution and obey traffic signals
  • run no more than two people abreast
  • when possible, run against traffic on the left side of the road
  • run on the sidewalk as traffic volume dictates
  • please *no headphones* when running on open roads
  • no dogs

Watch out for each other, call out cars, and do not follow other runners blindly through intersections.

Don’t forget to join SRRC and register for LPHM before 02/28, the race fee increases by $10 after that! SRRC members also get a $5 discount, so if you join the club and register for the race early, you will save $15! Between registration fee savings and club socials, membership is more than worth it.

RACE REGISTRATION:
https://secure.getmeregistered.com/get_information.php?event_id=125103

VOLUNTEER REGISTRATION:
http://volunteer.getmeregistered.com/events/open_opportunities.php?id=238

If you’re not sure whether you’re an SRRC member or if you’ve already registered for the race, you can check your registrations on the GMR site:
https://secure.getmeregistered.com/confirm.php

Non-members must sign a waiver before participating in any HalfWits run:
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf
Don’t forget to join or renew your membership at http://srrc.net/join/

If you are new to the group, please read HalfWits-101 for our policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

WEEK 7, RUN 2, THU 02/23/17: PACE LOOPS

About 35 HalfWits were out enjoying what might be the last of this unseasonably warm weather, 59F tonight. Great job, everyone!

If you ordered HalfWits merchandise, you can go to Springfield Running Center to pick it up. If you can’t visit SRC this week, Tracy plans to bring the sweatshirts and accessories to Cafe Moxo for you to pick up Saturday morning.

The sweatshirts look and feel great, and they arrived just in time for this weekend’s long run. We might need an extra layer or two on Saturday!

WEEK 7, RUN 2, THU 02/23/17: PACE LOOPS

Meet at Washington Park playground pavilion at 5:45pm.
http://training.srrc.net/wp-content/uploads/2013/12/halfwits-weeknight-meetingplace-washpark.jpg

The schedule calls for 5-7 miles.
Schedule A (5mi): 2 big loops + 1 small loop
Schedule B (7mi): 3 big loops + 1 small loop

We’ll run the loops clockwise. You should run your first mile to warm up at a conversational pace; then gradually increase pace to your goal HMP for the middle part of your run; then finish with an easy paced 1-mile cool down on the small loop.

big loop: http://ridewithgps.com/routes/3980038
small loop: http://ridewithgps.com/routes/3980029

The loops in the park are a little short because of the bridge construction, so you will likely finish with less than 5 or 7 miles. Run a little before or after the workout if you’re the type that likes round numbers. Water will be at the playground pavilion. You should wear bright/reflective clothing along with a headlamp and blinky lights.

2017 Membership registration is now available at http://srrc.net/join/
If you aren’t a current SRRC member, please sign the waiver at the water cooler.
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf

Please read HalfWits-101 for our rules of the run: http://training.srrc.net/half-wits#halfwits101

WEEK 7, RUN 1, TUE 02/21/17: HILL REPEATS

Including all the #EarlyWits we saw, about 45 HalfWits were out enjoying a beautiful evening of shorts & t-shirt weather & hill training on the Playground-to-Park extended repeat. 64F! Great job, everyone!
We heard from Tracy, your HalfWits sweatshirt orders are complete and are ready to be picked up at Springfield Running Center. Tracy plans to come to Cafe Moxo this Saturday morning if you don’t have the chance to visit the store before then.

WEEK 7, RUN 1, TUE 02/21/17: HILL REPEATS

Meet at Washington Park playground pavilion at 5:45pm.
http://training.srrc.net/wp-content/uploads/2013/12/halfwits-weeknight-meetingplace-washpark.jpg

Congratulations, we’re officially halfway done with training! We’ll be doing another extended variation of a previous hill workout. The schedule calls for 4-5 miles. We will run a ~1 mile warm up (small loop, CCW) and regroup at the bottom of the hill after crossing the duck pond. Then we will do our hill repeats:

  • Run up the hill towards the playground pavilion, run past the pavilion and speed bump and continue to Park St.
  • Turn around before you enter the intersection and return back past the pavilion and down the hill
  • repeat 2 to 3 times.

The repeats are longer, ~0.8mi each round trip, so adjust your pace accordingly. These are meant to build your endurance and strengthen your recovery after a hill. Try not to run the first repeat too fast, it’s better to finish the last repeat stronger than to burn out on the first one. The water and waiver will be at the pavilion.

After you complete your hill repeats, run the reverse of the warmup as a 1 mile cooldown back to the pavilion. If you would like to get in some extra mileage without overdoing it on the hills, you could opt to run a big loop as your cooldown, please let someone know if you choose to do that. Don’t forget your headlamps, blinky lights, and reflective gear.

2017 Membership registration is now available at http://srrc.net/join/
Non-members must sign the waiver at the water cooler.
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf

Please read HalfWits-101 for our policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

WEEK 6 LONG RUN, SATURDAY 02/18/17: 6 & 9 MILES, CAFE MOXO, 8AM.

WEEK 6 LONG RUN, SATURDAY 02/18/17: 6 & 9 MILES, CAFE MOXO, 8AM.

Start at Cafe Moxo at 8am. It’s fine to gather in the cafe, but DO NOT BLOCK THE ENTRANCE and please be courteous to other patrons. Aim to complete your long runs at an easy, conversational pace. Please review the routes before Saturday and print or memorize the map & turn-by-turn directions if you are not familiar with the streets, or carry your phone with you. We will take a group picture outside before the run start.

This is a cutback week, so take it easy and enjoy the weather! There will be two water stops: one in Lincoln Park and one outside Cafe Moxo. The restrooms at the Nelson Center in Lincoln Park are open if you need a mid-run break.

In the spirit of conservation, please try to reuse your water stop cup, or bring your own water bottle to refill.
6-mile: https://ridewithgps.com/routes/18892106
9-mile: https://ridewithgps.com/routes/18892112

All our Saturday runs will be on open roads, please review the RRCA Safety Guidelines, with a few highlights below:
http://www.rrca.org/education/guidelines-for-leading-a-group-run

  • use caution and obey traffic signals
  • run no more than two people abreast
  • when possible, run against traffic on the left side of the road
  • run on the sidewalk as traffic volume dictates
  • no headphones when running on open roads
  • no dogs

Please watch out for each other, call out cars, and do not follow other runners blindly through intersections.

Non-members must sign a waiver before participating in any HalfWits run:
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf
Don’t forget to join or renew your membership at http://srrc.net/join/

If you are new to the group, please read HalfWits-101 for our policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

Thanks and we’ll see you all on Saturday!

WEEK 6, RUN 2, THU 02/16/17: PACE LOOPS

WEEK 6, RUN 2, THU 02/16/17: PACE LOOPS

Meet at Washington Park playground pavilion at 5:45pm.
http://training.srrc.net/wp-content/uploads/2013/12/halfwits-weeknight-meetingplace-washpark.jpg

We’ll run the loops CCW this week. Do the first half of the big loop for warm up, then gradually increase pace to your goal HMP and complete 2 or 3 big loops depending on whether you’re following schedule A (4mi) or schedule B (6mi), slowing down on your last mile for cool down.

*It’s worth mentioning that we’re almost halfway through the training season. The 3 weekly group runs are the recommended minimum to prepare you for the half-marathon. We suggest an additional 1 or 2 days per week of shorter easy runs on your own. In addition, you should be cross-training and doing strength and mobility work every week.

Recommending the exact types of cross-training and strength exercises and frequency/intensity is outside the scope of the HalfWits program, but there are plenty of resources online or at your gym to give you guidance. Many runners choose lower impact activities for cross-training, but this is an individual choice and up to each runner depending on what they can handle. Talking to other club members is useful and you can check out the strength training articles in the club’s newsletter for ideas.*

big loop: http://ridewithgps.com/routes/3980038

The loops in the park are a little short because of the bridge construction, so you will likely finish with less than 4 or 6 miles. Run a little more if you’re the type that likes round numbers. Water will be at the playground pavilion. You should wear bright/reflective clothing along with a headlamp and blinky lights.

If you aren’t a current SRRC member, please sign the waiver at the water cooler. 2017 Membership registration is now available at http://srrc.net/join/
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf

If you’re new to the group, please read HalfWits-101 for our rules of the run: http://training.srrc.net/half-wits#halfwits101

WEEK 6, RUN 1, TUE 02/14/17: “THE HEART” Hill Loops

Great job tonight! About 35 HalfWits ran the “heart” hill loop. Several #EarlyWits were out running their hills too. We’re getting more daylight and can actually see each others faces at the start of the run. Maybe on Thursday we can do brief introductions. See you then!

WEEK 6, RUN 1, TUE 02/14/17: “THE HEART” Hill Loops

Meet at Washington Park playground pavilion at 5:45pm.
http://training.srrc.net/wp-content/uploads/2013/12/halfwits-weeknight-meetingplace-washpark.jpg

The schedule calls for 4-5 miles. We will run a 1 mile warmup (big loop, CCW) and regroup at the bottom of the hill at Lincoln Ave & Williams Blvd, where the water will be located.

Then we will do our hill repeats on “The Heart” loop, which is an extended variation of the preschool hill:

  • Continue from Lincoln CCW to the preschool hill, run up the hill up to Park, turn left and loop back CCW around the duck pond, coming down the short hill to Lincoln.
  • One heart is about .75mi. Aim for 3 hearts. Those who are feeling particularly amorous can go for 4 hearts.

Here’s a map to give you better idea of one heart loop repeat:
https://ridewithgps.com/routes/18991242

After completing your heart loop repeats, run the reverse of the warmup as a 1 mile cooldown back to the playground pavilion. Please don’t forget your headlamps, lights, and reflective gear. Non-members must sign the waiver at the water cooler.
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf

2017 Membership registration is now available at http://srrc.net/join/

Please read HalfWits-101 for our policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

WEEK 5 LONG RUN, SATURDAY 02/11/17: 8 & 11 MILES, CAFE MOXO, 8AM.

UPDATE SAT 02/11 2:00pm: Wow, what a week in Central IL! Last Saturday was *cold*, with wind chills in the teens, but still about 100 HalfWits showed up for the long run; Tue was *warm* and we had about 55 HalfWits in the park; Thu was cold again, w/ wind chills back down to the teens and 16 HalfWits in the park.

Today there were about 95-100 HalfWits enjoying a beautiful morning for a run. 8 & 11 mile routes running much of the LPHM course IN REVERSE! Temps climbed the mid-to-upper fifties by the end of the run.

Great job, everyone! Week 5 is in the books and you can look forward to a cutback next week. We’ll be back to doing a hill workout next Tuesday. Look for a special theme that day. ♥ ♥ ♥

WEEK 5 LONG RUN, SATURDAY 02/11/17: 8 & 11 MILES, CAFE MOXO, 8AM.

Start at Cafe Moxo at 8am. It’s fine to gather in the cafe, but DO NOT BLOCK THE ENTRANCE and please be courteous to other patrons. Aim to complete your long runs at an easy, conversational pace. Please review the routes before Saturday and print or memorize the map & turn-by-turn directions if you are not familiar with the streets, or carry your phone with you. We will take a group picture outside before the run start.

There will be two water stops: the first just outside Oak Ridge Cemetery and the second in Washington Park. The restrooms at the Nelson Center in Lincoln Park as well as Washington Park are open, and possibly at Oak Ridge cemetery, if you need a mid-run break.

In the spirit of conservation, please try to reuse your water stop cup, or bring your own water bottle to refill.
8-mile: https://ridewithgps.com/routes/18785175
11-mile: https://ridewithgps.com/routes/18785061

All our Saturday runs will be on open roads, please review the RRCA Safety Guidelines, with a few highlights below:
http://www.rrca.org/education/guidelines-for-leading-a-group-run

  • use caution and obey traffic signals
  • run no more than two people abreast
  • when possible, run against traffic on the left side of the road
  • run on the sidewalk as traffic volume dictates
  • no headphones when running on open roads
  • no dogs

Please watch out for each other, call out cars, and do not follow other runners blindly through intersections.

Non-members must sign a waiver before participating in any HalfWits run:
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf
Don’t forget to join or renew your membership at http://srrc.net/join/

If you are new to the group, please read HalfWits-101 for our policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

Thanks and we’ll see you all on Saturday!

WEEK 5, RUN 2, THU 02/09/17: PACE LOOPS


UPDATE 4:45PM: THE RUN IS STILL ON! On the whole the roads are clear, with many parts completely dry. Patchy in some parts, so please be careful tonight. Don’t worry if you can’t get a full on pace run done.
UPDATE THU 02/09 10:00AM: We didn’t get a chance to drive the park this morning. Will check out the road conditions around 3pm. Temperatures will be well above our guideline, not much wind forecast for tonight, but if it’s too icy, we will cancel the run tonight.

The park typically does a decent job of clearing the roads, but we’ll have to see later.

WEEK 5, RUN 2, THU 02/09/17: PACE LOOPS

Meet at Washington Park playground pavilion at 5:45pm.
http://training.srrc.net/wp-content/uploads/2013/12/halfwits-weeknight-meetingplace-washpark.jpg

We’ll run the loops clockwise this week. Do the first half of the big loop for warm up, then gradually increase pace to your goal HMP and complete 2 or 3 big loops depending on whether you’re following schedule A (4mi) or schedule B (6mi), slowing down on your last mile for cool down.

big loop: http://ridewithgps.com/routes/3980038

The loops in the park are a little short because of the bridge construction, so you will likely finish with less than 4 or 6 miles. Run a little more if you’re the type that likes round numbers. Water will be at the playground pavilion. You should wear bright/reflective clothing along with a headlamp and blinky lights.

If you aren’t a current SRRC member, please sign the waiver at the water cooler. 2017 Membership registration is now available at http://srrc.net/join/
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf

If you’re new to the group, please read HalfWits-101 for our rules of the run: http://training.srrc.net/half-wits#halfwits101

WEEK 5, RUN 1, TUE 02/07/17: EASY RUN

WEEK 5, RUN 1, TUE 02/07/17: EASY RUN

Meet at Washington Park playground pavilion at 5:45pm.
http://training.srrc.net/wp-content/uploads/2013/12/halfwits-weeknight-meetingplace-washpark.jpg

With hills in the long run last Saturday and another increase in overall mileage this week, we’ll take a brief break from hill work for an easy 4-5 miles this Tuesday. Run two big loops counter-clockwise for 4 miles, and run an additional small loop for 5 miles.

2017 Membership registration is now available at http://srrc.net/join/
Non-members must sign the waiver at the water cooler.
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf
Please read HalfWits-101 for our policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

WEEK 4 LONG RUN, SATURDAY 02/04/17: 7 & 10 MILES, CAFE MOXO, 8AM.

UPDATE Sat 02/04 Noon: Great job to everyone today! We had a strong showing of HalfWits, almost 110 people out there this morning. Week 4 is complete; we’re a third of the way to the LPHM!
 
Don’t forget that the deadline to order your HalfWits sweatshirt is tomorrow, Sunday Feb 5th. Visit Tracy at Springfield Running Center to place your order.
2017 SRRC membership registration is available at http://srrc.net/join
Membership offers many benefits, such as a discount on several local races, socials throughout the year, and support of programs such as the HalfWits. Your membership helps pay for the supplies used at the HalfWits runs! Thanks to the SRRC Board for the support and Race Director Liaison Lance Cull for providing us with supplies for this season of HalfWits training!

WEEK 4 LONG RUN, SATURDAY 02/04/17: 7 & 10 MILES, CAFE MOXO, 8AM.

Start at Cafe Moxo at 8am. It’s fine to gather in the cafe, but DO NOT BLOCK THE ENTRANCE and please be courteous to other patrons. Aim to complete your long runs at an easy, conversational pace. Please review the routes before Saturday and print or memorize the map & turn-by-turn directions if you are not familiar with the streets, or carry your phone with you.

There will be two water stops: one in Washington Park and another in Lincoln Park. The restrooms in Washington park are open as well as the Nelson Center in Lincoln Park if you need a mid-run break. We will take a group picture outside before the run start.

IMPORTANT:
One addendum to our usual group safety guidelines!!! On the 10-mile route, as you run north on Lincoln Ave, before you climb the hill towards Calhoun, cautiously make your way to the right side of the road. This is a blind hill for cars traveling southbound on Lincoln. This is at approximately mile 5.5 on the 10-mi route.

In the spirit of conservation, please try to reuse your water stop cup, or bring your own water bottle to refill.
7-mile: https://ridewithgps.com/routes/18654254
10-mile: https://ridewithgps.com/routes/18654248

All our Saturday runs will be on open roads, please review the RRCA Safety Guidelines, with a few highlights below:
http://www.rrca.org/education/guidelines-for-leading-a-group-run

  • use caution and obey traffic signals
  • run no more than two people abreast
  • when possible, run against traffic on the left side of the road
  • run on the sidewalk as traffic volume dictates
  • no headphones when running on open roads
  • no dogs

Please watch out for each other and do not follow other runners blindly through intersections. Non-members must sign a waiver before participating in any HalfWits run:
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf
2017 SRRC Membership registration is now available. Don’t forget to join or renew your membership at http://srrc.net/join/

If you are new to the group, please read HalfWits-101 for our policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

Thanks and we’ll see you all on Saturday!