WEEK 11, RUN 2, THU 03/23/17: PACE RUN

WEEK 11, RUN 2, THU 03/23/17: PACE RUN

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 6-8 miles.
Schedule A (6mi): 3 big loops
Schedule B (8mi): 4 big loops

We’ll run the loops clockwise. 1-mile warm up, increase to goal HMP for the middle part of your run, 1-mile cool down. This is the last specific workout of the HalfWits training season! Next Tue is an easy run and next Thu is packet stuffing downtown in the first floor ballroom at the Abraham Lincoln Doubletree hotel (the red brick building on the NE corner of 7th & Adams).

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 6 or 8 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.

SIGN UP for the HalfWits & LPHM Volunteer Fun Run breakfast party at Cafe Moxo 04/15:
https://secure.getmeregistered.com/get_information.php?event_id=126725

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 policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

WEEK 11, RUN 1, TUE 03/21/17: LINCOLN HILLS

The HalfWits got out of Washington park to do their final hill workout last night! Great job to everyone, there were about 50+ of you including the #EarlyWits! This what we have left: Thu final pace run, Sat 10 or 12 miler, next Tue easy run, next Thu no group run, just packet stuffing.

You’ve done the work these past couple months, trust that your training will get you through the LPHM. Next week is a taper week–focus on easy running, staying loose w/ mobility work, and eating & sleeping well. Don’t try to cram for the test if you haven’t been running as consistently as you would like.

All the links for the following items have been posted already:

  • Online registration for LPHM closes Thu night
  • Volunteer for LPHM
  • HalfWits LPHM Volunteer Party 04/15
  • Join/renew SRRC Membership
  • Look on SRRC site or fb page for several upcoming socials

WEEK 11, RUN 1, TUE 03/21/17: LINCOLN HILLS

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

Now that we have more daylight in the evening we will do something a little different and get out of Washington Park for this Tuesday’s run. The route will be an out-and-back on Lincoln to Calhoun:

Run the big loop counter-clockwise from the playground pavilion to Lincoln Ave, then:

  • Turn right and run north on Lincoln until you reach the top of the Lincoln-Calhoun hill
  • Turn around at the top of the hill and run south on Lincoln back to the park
  • Turn right and run the big loop counter-clockwise until you return to the pavilion

The total for the out-and-back route is about 5 miles. If you would like to add extra mileage, you could run additional loops in the park.

http://www.gmap-pedometer.com/?r=6824585

Even though we should have daylight for most of the run, we recommend wearing reflective clothing and bringing your headlamps and lights just in case you’ll need them. We will be running on streets open to traffic so please use caution and obey all traffic signals.

2017 Membership registration is now available at http://srrc.net/join/
Non-members must sign the waiver.
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 10 LONG RUN, SATURDAY 03/18/17: 11 & 14 MILES, CAFE MOXO, 7:30AM.

We had a great turnout for a somewhat chilly & windy day, about 95 HalfWits running the LPHM course in reverse! Nice work on the double digit mileage. Congratulations on completing week 10 of training, we have just one more week of workouts left before tapering for the race. Thanks to everyone who helped put out race signs on the course.

We just received the latest SRRC Newsletter this afternoon and it’s full of great articles. Receiving the newsletter, participating in training groups like the HalfWits, and attending free socials are just some of the many benefits of being an SRRC member! Speaking of socials, the newsletter lists several upcoming socials, and you should save the date for the HalfWits & LPHM volunteer appreciation breakfast at Cafe Moxo on the morning of Sat, April 15th. We’ll post details and a registration link for the event soon.

http://srrc.net/join

WEEK 10 LONG RUN, SATURDAY 03/18/17: 11 & 14 MILES, CAFE MOXO, 7:30AM.

We are two weeks away from the race! This weekend is another good opportunity to practice your pre-race routine and to test your race outfit/gear. Please review the routes before Saturday and print or memorize the map & turn-by-turn directions if you are not familiar with the streets. There will be three water stops: Oak Ridge Cemetery, Washington Park (accessible twice), and Cafe Moxo.

11-mile: https://ridewithgps.com/routes/19563417
14-mile: https://ridewithgps.com/routes/19590462

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.

Non-members must sign a waiver before participating in any HalfWits run:
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf
You can join or renew your membership at http://srrc.net/join/

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

WEEK 10, RUN 2, THU 03/16/17: PACE RUN

It threatened to be a rainy evening yesterday, but the clouds cleared and 25~30 HalfWits were out there getting their miles in. Great job! After this week, we have only 1 week of workouts left!

I’m working on the Saturday post. Don’t forget to practice your pre-race nutrition/hydration today. 7:30am start tomorrow. We’re doing the course in reverse again!

WEEK 10, RUN 2, THU 03/16/17: PACE RUN

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 6-8 miles.
Schedule A (6mi): 3 big loops
Schedule B (8mi): 4 big loops

We’ll run the loops counter-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 your last mile at an easy pace. We’re building up to peak mileage these last couple of weeks before our taper in Week 12. We’re getting another mileage increase on Saturday, and will be running the LPHM route backwards again!

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 6 or 8 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 policies, training schedules, and FAQs: http://training.srrc.net/half-wits#halfwits101

WEEK 10, RUN 1, TUE 03/14/17: HILL REPEATS, “The Clover”

Great job on the clover hill repeats last night! We had about 30-35 HalfWits doing one of the last hill workouts for this training season. The wind made for chilly conditions, but it was a good feeling to finish the workout before the Sun set! Some of you might have noticed the little pot o’ gold banner right in the middle of the clover route. =)

WEEK 10, RUN 1, TUE 03/14/17: HILL REPEATS, “The Clover”

Hi everyone, if you’re still feeling a little green after the weekend, Kristina has another themed hill workout for you! The roads should be cleared when we do our workout tomorrow night, but we’ll keep an eye on park conditions.

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 miles. Due to the bridge construction, we are running a different version of a workout that many of you seemed to like last season, The Clover. We will run a 1 mile warmup (big loop, CCW) and regroup at the bottom of the hill by the preschool, where the water will be located. Then we will do our hill repeats:

  • Start at the bottom of the preschool hill.
  • Run the hill to the park road (same as preschool hill repeats)
  • Return halfway down the hill, then turn right to run up the other hill next to the preschool. Run all the way back down to the starting point where the water will be located.
  • Run the clover 4 times.

Here’s a map of this new clover route if the description isn’t enough: https://ridewithgps.com/routes/19535405

1 clover is about 0.75mi, so 4 clovers is about 3 miles. After completing your hill repeats, run the reverse of the warmup as a 1 mile cooldown back to the playground pavilion. 1mi warmup + 4 clovers + 1mi cooldown = 5 miles.

Please don’t forget your headlamps, lights, and reflective gear. 2017 Membership registration is now available at http://srrc.net/join/
Non-members must sign the waiver.
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 9 LONG RUN, SATURDAY 03/11/17: 8 & 10 MILES, CAFE MOXO, 7:30AM.

WEEK 9 LONG RUN, SATURDAY 03/11/17: 8 & 10 MILES, CAFE MOXO, 7:30AM.

NOTE THE START TIME: 7:30am! This is a cutback week and again we’re starting earlier to prepare for the actual race start time and also to avoid conflicts with the St. Patrick’s Day parade setup or #EarlyPartyPeople. We recommend parking west of Café Moxo and arriving early; there might be street closures and no parking on the streets closest to the Old State Capitol. Wear your green if that’s your thing! This is a great opportunity to test what you’ll wear when racing in colder conditions.

Please review the routes before Saturday and print or memorize the map & turn-by-turn directions if you are not familiar with the streets. There will be one water stop: Washington Park (accessible twice).

8-mile: https://ridewithgps.com/routes/19406703
10-mile: https://ridewithgps.com/routes/19253906

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.

Non-members must sign a waiver before participating in any HalfWits run:
http://training.srrc.net/wp-content/uploads/2014/01/Non-MemberWaiver.pdf
You can join or renew your membership at http://srrc.net/join/

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

WEEK 9, RUN 2, THU 03/09/17: PACE RUN

The temps dropped a little bit, and then it started raining on us, but that didn’t stop ~35 HalfWits from putting in the work this evening. Nice job to the Thursday night crew and to everyone who was able to get their miles in earlier today. See you all on Saturday!

WEEK 9, RUN 2, THU 03/09/17: PACE RUN

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

REMINDER: ALL SATURDAY RUNS NOW START AT 7:30AM

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

WEEK 9, RUN 1, TUE 03/07/17: EASY RUN

WEEK 9, RUN 1, TUE 03/07/17: 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

Since we had the first double digit run for Schedule A and the full course for Schedule B last Saturday, we’re going to take one more break from hill work for an easy 5-6 mile run around the park. We’ll run the loops counter-clockwise. We’re down to the last few weeks of training before the final taper week. You can see the training schedules on the HalfWits-101 page.

Please don’t forget your headlamps, 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 8 LONG RUN, SATURDAY 03/04/17: 10 & 13 MILES, CAFE MOXO, ***7:30AM***

WEEK 8 LONG RUN, SATURDAY 03/04/17: 10 & 13 MILES, CAFE MOXO, ***7:30AM***

Start at Cafe Moxo at 7:30am. 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.

Halfwits following Schedule A do their first double digit miles and those following Schedule B get to do the full race course! There are three water stops: Washington Park, Oak Ridge Cemetery, and Lincoln Park. 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.
10-mile: https://ridewithgps.com/routes/19119047
13-mile: https://ridewithgps.com/routes/19119073

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.

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 8, RUN 2, THU 03/02/17: PACE RUN

WEEK 8, RUN 2, THU 03/02/17: PACE RUN

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 counter-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

REMINDER: ALL SATURDAY RUNS NOW START AT 7:30AM

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