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

RUN CANCELED FOR TUE 02/28 DUE TO TORNADO WATCH

ATTENTION: DUE TO THE TORNADO WATCH IN EFFECT WE ARE CANCELING TONIGHT’S RUN FOR TUE 02/28. PLEASE SPREAD THE WORD.
 
We’ll be at the pavilion around 5:30-5:45p to inform anyone in case there are people who don’t see the announcement. If the weather turns bad, we will not stick around.
 
We don’t want to cancel, but need to err on the side of caution. It seems fine out now, but we cannot predict what the weather will be like in a couple hours. Please make alternative workout plans and be safe.

WEEK 8, RUN 1, TUE 02/28/17: HILL REPEATS

ATTENTION: THE RUN FOR TUE 02/28 IS CANCELED DUE TO THE TORNADO WATCH.

WEEK 8, RUN 1, TUE 02/28/17: HILL REPEATS

We’re keeping an eye on the weather. Thunderstorms are in the forecast. The HalfWits will run in the rain, but if there is lightning or another dangerous weather condition, we will cancel the 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 5-6 miles. We are running the very first hill workout we did this season again. If you track your runs, you can compare where you were in week 2 to where you are now in week 8. 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:

  • Run up the Williams Blvd Hill until you reach MacArthur Blvd
  • Return down the hill

It’s approximately a quarter mile up the hill, so one up and down repeat is about a half mile. 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. Those following Schedule A could do 5-6 repeats and those following schedule B could do 7-8 repeats.

After completing your hill 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.

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 8 Announcements!

I’m getting ready to post the Tuesday workout, but these announcements deserve a post of their own. Please spread the word. Thanks! -Stephen
 
  • Beginning w/ this Saturday’s Long run, March 4th, the remaining long runs will start at 7:30am to help us get used to the race starting at that time.
  • Anyone who hasn’t picked up their HalfWits sweatshirt order should go to Springfield Running Center to pick up your order.
  • Don’t forget to join SRRC and register for the LPHM before the end of day tomorrow, 02/28, when the prices increase. Being an SRRC member gets you a $5 discount on the race registration. There are many other benefits to joining the club. Please visit http://srrc.net/ for links to joining the club and for LPHM registration. The getmeregistered link for LPHM also has a section where you can register to volunteer for the race. Club members are not required to volunteer at SRRC events throughout the year, but we recommend that you volunteer when possible to help the race directors put on their events. Volunteering is also an essential component of competing in the SRRC Points and Participation Series, if that’s something that interests you.