2010 Halfwits

Halfwits & X2 Shirts are Ready!

2010-04-20T08:30:00.000-07:00

Please go by the Springfield Running Center to pick up your running shirts. They should have your shirt by name. I gave them a list with your style, size and logo preference.

NOTES:
1. Venu your shirt had to go back to the embroiderer's to get the X2 on it. So give them a couple of more days.

2. I ordered two women's shirts and failed to give them the name. One small and one large. So don't be alarmed if they don't have your name...its probably one of these shirts.

3. Derek ordered two extra men's shirts with Halfwits logos in size XL. So if anyone wants one of these its first come first served.

4. There are a couple of checks I couldn't cash because they weren't signed. You might ask about that if your check hasn't cleared your bank. I asked Derek to have you sign the check when you picked up your shirt.

Next year we'll get these ordered a few weeks earlier so they are ready by race day.

All the best,
Bill

Saturday April 10th Route for Half Marathoners

2010-04-09T06:35:00.000-07:00

For those Halfwits continuing on to the Illinois Half-Marathon in Champaign, you can run with other half-marathoners tomorrow (April 10th) at 7am at Panera West. They are starting off with the X2's and running 10 miles of their route. Here's a link to the X2's blog where the route is posted: http://spfldhwx2.blogspot.com/

I'm not sure the X2's will be prepared to "hydrate" the extra runners so you might consider running with your own hydration belt.

Have a good run!
-Bill

Post Race Thoughts

2010-04-05T09:56:00.000-07:00

Hello Halfwits,
The picture is me approaching the end of mile 10 and I'm still smiling! I'm sure glad I trained with the Halfwits! I made it and set a PR (2:23:18). I know in my heart that all the Halfwits had a good time and many of you set a PR! You might post a comment to this blog entry and let everyone know how it went for you.

Those of you that participated in the week day training runs probably felt the tempo run muscle memory kick in those last couple of miles. I know I did.

Post race plans: Those of you going on to the Illinois Half Marathon can continue running with Cassie Pollard on Tuesday and Thursday in Washington Park at 5:30 pm. She's planning on being there with water and Gatorade. Also she will be keeping up her distance running on the weekends with 3 more long runs before the May 1st Half Marathon. I'll post her routes here as well.

Also, next week when I get back in town (I'll be in Orlando the rest of the week) I'm planning on starting back with my 5 miles (more or less) at 5 am training on Tuesday and Thursday mornings. We start at the Koke Mill Medical Center at the corner of Old Jax and Koke Mill. If you are an early bird please feel free to join us. The more the merrier...

Long Runs on Saturdays: If you want to keep your distance legs tuned up you might consider running with the X2's The X2's have 3 more long runs planned for May 1st.

Also, I will post routes from time to time for those looking to join a group throughout the spring and summer. Stay tuned.

Thinking of running a marathon this year? I'm sure that there will be several fall marathon groups forming so look for postings related to those on this blog. I'll post them here as I become aware of them. An 18 week training program is recommended so by the end of May there should be several groups forming to train for a fall marathon.

All is well that ends well. Thanks again to everyone that made the Halfwits a success this year!

I'll see you on the road!
-Bill

2010 Halfwits
http://2010halfwits.blogspot.com

I'll see you at the finish line!

2010-04-02T17:47:00.000-07:00

Marcus Aurelius, the last of "Good Roman Emperors" and a philosopher who considered destructive emotions to be the result of errors in judgment. He once said, "If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment."

When you are running in the race tomorrow you might remember this quote because - believing you have the ability to revoke the power of negative self talk and the emotions they bring - is what it will take to overcome those challenges.

All of you have trained yourself to go the distance and tomorrow is no different than any other long run we have completed. If negative self-talk and/or emotions interfere with your running, see it as Marcus Aurelius sees all destructive emotions. Its just an "error" in judgment and you have the ability to revoke its power at any moment.

As I've said to many this past 12 weeks, "Run with Pleasure, Confidence and Pride".

I'll see you at the finish line!

All the best - all the time!
-Bill

Your 2010 Halfwits Leader
http://2010halfwits.blogspot.com

Last Training Run -Thursday Evening Plus Helping To Stuff Packets

2010-03-31T21:03:00.000-07:00

Well Halfwits its finally here, after 12 weeks of training, the final run before the race is here. Seems like just a few weeks ago we started out one cold winter evening on this 12 week journey together. I'm thankful for the new friends and grateful for the opportunity to serve such a dedicated group of people. We will all finish on Saturday knowing we have achieved what many dream of doing and what few even attempt. We will stand before those who aspire to this lofty goal as a living example of what is possible when you have "intent" and a plan! Congratulations to everyone who played a role in making "Halfwits" the best half-marathon training in Central Illinois!

Our last run starts in front of Mason Street entrance to the Prairie Heart Institute (PHI). It will be about a 5K out and back. We'll run the Lincoln Memorial Route in reverse up to Lincoln's Tomb and back to the start point. Here's the map:

www.usatf.org/routes/view.asp?rID=360389
Mason to & 7th and turn left.
7th to Enos and turn left go to 5th and turn right.
Go one block to Dodge and turn left.
Go to 3rd Street and turn right.
Go to Eastman and turn left.
Eastman west to Monument Ave and turn right.
Go into Oak Ridge Cemetery and stay on the road that goes in front of Lincoln's Tomb.
When you reach the front most point, turn and face the monument to Lincoln - you might say a pray of gratitude - then turn back towards downtown and run the route in reverse finishing in front of PHI.

HELP WANTED We need volunteers to stay after the run Thursday night to help with putting together packets for the race. Please arrange to stay for an hour or more to help with this task.

Halfwits Shirts: Men's shirts had to be reordered because the wrong style came in with the first order so they won't be ready to pick up on Friday with your packets. You'll be able to pick them up at the Springfield Running Center about a week later. Hopefully the Women's shirts will be ready for pick up with your packet on Friday (and if not later at the Springfield Running Center).

12 mile run written directions March 27th

2010-03-26T06:55:00.001-07:00

Hello Halfwits. Carol Young will get you started tomorrow morning. Thanks Carol!

Thanks to Kimee Armour, Amy Fisher and Sam Willamson for putting out the water!

Here's the map again: www.usatf.org/routes/view.asp?rID=357769

Starting at 6th and Jefferson go south.

South on 6th to Monrow and turn east (left).
Turn South (rigtht) on 7th to Capitol

East on Capitol to 8th and turn south (right) - this is the start of the Lincoln Home Site.

South on 8th to Vine and turn west (right) and go one block to 7th and turn north (right).

North on 7th to Edwards and turn west (left) and go to 4th and turn north (right)
Go to Capitol and turn west (left) then go straight to the State Capitol on 2nd and turn south (left).

South on 2nd to Edwards and turn west (right) and go to Spring and turn south (left).

South on Spring to Scarritt and turn west (right) and go two blocks to Pasfield and turn south (left) and make the jog over to south boulevard of Williams St. and turn west (right). FIRST Water Stop.

West on Williams into Washington Park where we stay on the southside of the Park and loop around to Park Ave and turn south (left).

South on Park to Ash and turn west (right) and go 3 short blocks to Wiggins and turn north (right).

North on Wiggins all the way back to Washington Park and turn left to head down the hill and around the pond to the north side of Washington Park where you'll be running east until the Lincoln Ave exit and turn north (left). Second Water Stop.

North on Lincoln for about 1.5 miles until you come to Calhoun and turn east (right). East on Calhoun to Rutledge and turn north (left).
Go to Yates and turn east (right).
East on Yates to Monument Ave and turn right for a half block - go around median and turn back north (U Turn). Third Water Stop on Monument meridian at Eastman.
Keep on into the Cemetary and run the loop in front of the Lincoln Memorial and exit out the cemetary back onto Monument.
Turn right on Eastman (east).
Go to 3rd St and turn north (left) continue all the way down the hill and when the road turns to right at the bottom of the hill turn around and go back to 3rd St. going south.
Continue to Dodge St and turn east (left) go one block to 4th St. and turn south (right) go down 4th to Jefferson and turn east (left) . Go to 5th and Finish.

Have a great run! You are ready! Run with Pleasure, Confidence and Pride!
-Bill

Week 11 - Saturday Run - 12 Miles March 27th

2010-03-21T19:22:00.000-07:00

Even though it was cold, it looked like everyone had a good time on Saturday's run. It was nice to have the chip timing to give some extra "momentum" to our run. Thanks go to Linda Jones and Jim Elliot for their help on that.

The Lincoln Memorial Half Marathon has a few changes to the route since last year. All the changes are reflected in this route for next Saturday's 12 mile run at 7am. I'll post the written directions later. Take a look the route and see if you can find the changes. This route mirrors the new LM route all the way to about the 10.5 mile point and then we turn around and head back to downtown where we pick up the final mile of the LM route on 3rd street.

www.usatf.org/routes/view.asp?rID=357769

I'll be out of town for this final training run. So I'll need some help with the water stops. Please let me know via email, phone or text if you can help. We have 3 stops at the same places as this past Saturday. The locations worked out well.

The Halfwits shirts should be ready to be picked up at the packet pickup. We had about 45 orders!

If I don't see you at the mid-week runs I'll see you at the Lincoln Memorial,
-Bill
cell 553-7695

http://2010halfwits.blogspot.com

Written directions for Saturday's March 20th run

2010-03-19T19:31:00.001-07:00

Map: http://www.usatf.org/routes/view.asp?rID=356715

Starting at 6th and Jefferson go south.

South on 6th to Capitol and turn east (left).

East on Capitol to 8th and turn south (right) - this is the start of the Lincoln Home Site.

South on 8th to Vine and turn west (right) and go one block to 7th and turn north (right).

North on 7th to Capitol and turn west (left) and go straight to the State Capitol on 2nd and turn south (left).

South on 2nd to Edwards and turn west (right) and go to Spring and turn south (left).

West on Williams into Washington Park where we stay on the southside of the Park and loop around to Park Ave and turn south (left).

South on Park to Ash and turn west (right) and go 3 short blocks to Wiggins and turn north (right).

North on Lincoln for about 1.5 miles until you come to Elliot Ave and turn east (right). East on Elliot to MacArthur and turn north (left).
North on MacArthur across North Grand to Yates and turn east (right).
East on Yates to Monument Ave and turn right for a half block - go around median and turn back north (U Turn). Turn right on Eastman (east). Third Water Stop.
Go to 3rd St and turn south (right).
At Dodge St turn east (left) go two blocks to 5th St. and turn south (right) go a half block to Enos and turn east (left). Go two blocks to 7th and turn south (right).
Go all the way to Mason turn west (right) go to 6th Street and turn south (left) go one and half blocks to the Finish line.

For those doing the full 13.1 you will continue north on Monument Ave into the cemetary and do the loop in front of the Lincoln Memorial. When you get back to Eastman you'll turn east (left) and turn north on 3rd St and do the loop through Lincoln Park and back out the south road to Eastman and turn west (right) and go to 3rd and turn south (left). You are back on the route now.

Week 10 - Saturday Run - 11 Miles - UPDATE

2010-03-18T19:20:00.000-07:00

I got an email from Cassie Pollard saying she noticed that on the UST&F route map, I started and ended the run on 5th Street, which is one block away from where I intended to start and end the run. So please show up on the 6th Street side of Lincoln Park right at the entrance to the Abe Lincoln Pres. Museum on Saturday morning.

Thanks Cassie!

-Bill

Chip Timing Available On Saturday's Run

2010-03-18T06:48:00.000-07:00

Halfwits, Please try to arrive early this Saturday morning for an opportunity to use the club's chip timing system.

Linda Jones and Jim Elliot will be set up in the park or on the sidewalk adjacent to the start for you to get "chipped".

Thanks for your help!
-Bill

Week 10 - Saturday Run - 11 Miles

2010-03-17T20:07:00.000-07:00

Image by myoldpostcards via Flickr

It is week 10 of 12 for the Halfwits and we only have this weekend run and one more left before the race. Also if you want to run the full half marathon route before the race then this is the weekend to do it. This route takes you through all of the LM route except for the Cemetary loop and Lincoln Park loop. So if you add those two loops you'll have run the full LM route. Another option if you just want to run 13.1 miles is to run with the Halfwits X2's since that is their intended distance.

Here's the link to our route:
www.usatf.org/routes/view.asp?rID=356715

We start at 7am in front of the Abraham Lincoln Museum on 6th.

See you there!
-Bill

Halfwits Sat. Run - Week 9 - Mar 13th - 15k - Lincoln Park

2010-03-10T09:35:00.000-08:00

This Saturday's long run is a cut back of sorts. We'll be running 9.32 miles (a 15k) of the Lincoln Memorial Half Marathon. I've taken care to include "all" the major hills of the course in this route (smile). Those who have been doing mid-week training should find this a "doable" route albeit a bit challenging. Temp will still be "chilly" around 40 degrees - clouds are expected to be low and visibility "misty".

NOTICE: We start at the parking lot of the Nelson Center in Lincoln Park and finish there as well. Here's the route map:

www.usatf.org/routes/view.asp?rID=354820

-Go north on the west side of Lincoln Park from the Nelson Center parking lot. Continue clockwise around the loop and exit on the south side down the hill until you get almost to 5th where you turn right (south) and go up the south side hill of the park to Black Street. Turn right (west).

At 3rd turn left (south)

Continue to Dodge St turn left (east)

At 5th turn right (south) go 1/2 block to Enos and turn left (east).

At 7th turn right (south) go to St. John's Hospital under the bldg and turn right (west) on Mason

Go one block to 6th and turn left (south)

Stay on 6th and turn right (west) on Capitol and go to the Illinois State Capitol on 2nd and turn left (south)

At Edwards turn right (west) and run all the way to Lincoln Ave and turn right (north).

Stay on Lincoln for about 1.5 miles until you get to Elliot and turn right (east).

Go to MacArthur and turn left (north).

Continue on MacArthur across North Grand Ave to Yates and turn right (east).

We are heading back to the Park now on Yates but we have to do the loop past Lincoln's Tomb.

At Monument Ave. turn right (south) until you get to the first cross through on the meridian and make a u-turn back towards the cemetary (you are going north now).

Once in the cemetary run take the road to the right that goes in "front" of Lincoln's tomb and go "down" the hill. Turn left at the bottom of the hill and start your run "up" the hill toward the south exit of the cemetary.

Once back on Monument Ave you'll be going south and you make the first left turn (east) on Eastman Ave.

Go to 3rd and turn left (north). Continue on 3rd and at the point where it turns left (west) it becomes Black Ave. Continue on Black down and then up "heart break hill" . At the top of the hill turn right (east) into Lincoln Park.

Inside the Park you turn left to do a half loop around the north side of Park and when you get to the southside of Nelson Center cut across the parking lot to your car.

Water stops will be at 6th and Capitol (3 mile point); at Elliott and MacArthur (6 mile point).

Well done, Halfwits!

SPECIAL NOTE:

1. Remember to bring your check for the Halfwits Running Shirts if you haven't already.

2. Go to the Blog and make a donation to the Red Cross to help us reach our $1000 goal. Please be generous! (I'll take a check for this if you prefer. Make it out to the American Red Cross)

Halfwits Running Shirts Can Now Be Ordered

2010-03-06T16:39:00.000-08:00

Click Here To Enlarge Image

We want to get these in as soon as possible so lets set the deadline for ordering at Sunday March 14th. I'll put the order in on Monday the 15th.

You have two choices to order. You can give me a check, cash or mail a $35 check to me at:
Bill Stokes
P.O. Box 1321
Springfield, IL 62705
Remember to state your Size, Style (women or men) and logo choice (Halfwits or Halfwits X2) in the memo line of your check.

or

Put it on your credit card by going to the the blogspot: http://2010halfwits.blogspot.com and using the form on the right hand side of the blog. I added an extra $1 to the price to cover the credit card processing fee. I'm using my Paypal.com account so you'll be posting a payment to wjstokes@usa.net (which is the email account I used to set up my account).

This is a good buy thanks to our friends Derek and Matt at The Running Center. Two years ago the price was $41 and at that price Tim Butler sold 76 shirts!

Winter Running At Its Best! - And Route Directions for the March 6th Run

2010-03-04T09:43:00.000-08:00

Halfwit Runners - Week 7 of 12 - 9.32 mile run - Panera West - 7am

Download a high resolution copy here

Hopefully...that will be our last "below freezing" Saturday run for 2010!

~~~~~~~

Here's the route directions I promised for the Halfwits this Saturday March 6th:

Here's the link to the map.

10.19 miles

Starting at Moxo go east on Adams to 6th and turn south (right).

South on 6th to Capitol and turn east (left).

East on Capitol to 8th and turn south (right) - this is the start of the Lincoln Home Site.

South on 8th to Vine and turn west (right) and go one block to 7th and turn north (right).

North on 7th to Capitol and turn west (left) and go straight to the State Capitol on 2nd and turn south (left).

South on 2nd to Edwards and turn west (right) and go to Spring and turn south (left).

South on Spring to Scarritt and turn west (right) and go two blocks to Pasfield and turn south (left) and make the jog over to south boulevard of Williams St. and turn west (right).

West on Williams into Washington Park where we stay on the southside of the Park and loop around to Park Ave and turn south (left).

South on Park to Ash and turn west (right) and go 3 short blocks to Wiggins and turn north (right).

North on Lincoln for about 1.5 miles until you come to Elliot Ave and turn east (right). Elliot jogs north a bit at MacArthur and continues east where it ends at 1st St. Turn south (right) on 1st.

South on 1st to Carpenter and turn east (left) and go to 4th and turn south (right). From there run south on 4th to Adams where we started at Moxo Cafe.

Now its time to get a bowl of Oatmeal (or your favorite) at Moxo's Cafe - you deserve it!

See you Saturday!

-Bill

http://2010halfwits.blogspot.com

Halfwits Week 8 - Saturday March 6th - 10 mile run - 7am Moxo Cafe

2010-03-03T14:03:00.000-08:00

7am, Saturday March 6th, Moxo Cafe, 10 mile run

Now that we are starting 10 mile plus runs I think its time to get familiar with the Lincoln Memorial Half Marathon route for 2010. For those who have run this race in the past you'll be familiar with the first 8 miles of this 10 mile route. This will be the 4th year in a row the LM planning committee has chosen this route. We'll cut the route short before we get to North Grand on Lincoln Ave and start making our way back to Moxo Cafe.

The weather should be moving into the low 30's by the time we start and could be in the high 30's by the time we finish.

www.usatf.org/routes/view.asp?rID=352911

I'll post a written version of his route before Saturday.

See you on Saturday morning if not sooner.
-Bill

Mid Week Training - Week 8 - Tuesday March 2 and Thursday March 4th

2010-03-02T14:10:00.000-08:00

Congratulations! We are nearly at the top of the time/mileage build up for our mid-week training. 80 minutes of interval training for tonight and an 80 minute tempo run for Thursday. The weather is starting to be a non-issue now, especially for those of us who have trained in the very cold days of January and February.

Its going to be a great week of training. See you in the park!
-Bill

Halfwits Week 7 - 9 mile Run - Saturday Feb 27th - 7am at Panera West

2010-02-24T21:03:00.000-08:00

If you haven't already registered for the Lincoln Memorial Half Marathon, click here to do it now.

Hopefully this will be our last below freezing weekend run. With the forecast for Friday night being a low of 20 degrees our Saturday morning run temperature will likely be 3 to 5 degrees warmer. Still cold so dress accordingly.

Two weeks ago the full route was 8.5 miles so this 9.36 mile route should feel about the same with your additional training since then. We start at Panera West at 7am.

Map: www.usatf.org/routes/view.asp?rID=351600

Directions: We start at Panera West and go south on West White Oaks around to Robbins Road and turn left. We take the Wabash Trail east across the Veterans Road bridge where we exit at Vrendenburg Park. We run through the parking lot to Saxon Dr but turn left after one block on Drawbridge Rd. We continue on Drawbridge until Nottingham Rd and turn right. Nottingham takes us over to Kirkley where we turn left and go across Wabash. MCL Cafeteria is on the right as we cross Wabash and the road changes to Montvale Dr. We follow Montvale to Iles and turn right. We follow Iles through the village of Jerome and at MacArthur we cross the street and continue on to Lenox for one block. We turn left on State Street and continue north on State until Ash St. where we turn left. We cross MacArthur on Ash and go to Park Ave and turn right to run into Washington Park. We turn left in Washington Park and run up to the playground Pavilion and on through and up the hill on the west side of the the park. We turn left on Fayette and go across Chatham Rd to Parkview Dr. We stay on Parkview until the road turns into Oakmont Dr where we continue going south as Oakmont crosses Old Jacksonville Rd and continue until Oakmont runs into Interlacken and turn left. Interlacken runs into Pebble Beach Dr and we turn right. At Golf Rd (one block) we turn left and go to Greenbriar and turn right. We stay on Greenbriar across Veterans Parkway and then turn left on to West White Oaks Dr. We stay on West White Oaks all the back to Panera West.

This route has many familiar parts and should be easy to follow. There will be water and Gatorade at corner of Chatham and Iles (the Lee O'Keefe Insurance parking lot on the northwest corner) AND in Washington Park at the playground Pavillion.

MId-Week Runs Feb 23rd and 25th - Week 7 of 12

2010-02-22T13:22:00.000-08:00

Again we'll be in Washington Park at 5:30 pm on Tuesday and Thursday. Weather looks fair, compared to the past 6 weeks. We can expect it to be colder on Thursday than Tuesday evening.
~~~~~~~~
I heard we had a good turnout for the Halfwits Abe's Amble run. Congratulations on finishing the first half of the training!

I hope everyone remembers their finishing time. As I've said, your 10k finishing time will help you determine your finishing time for the Lincoln Memorial. A special thanks goes out to Linda Jones for setting up the time clock and to Curt Evoy for getting you started and for putting out the water and Gatorade!

This is week 7 of our 12 week training program. We are starting the second half of the training and building on top of the time and distance endurance you have so faithfully built through the cold weather of January and February.

If you are just now getting serious about the training pay special attention to your mid-week training. The mid-week runs prepare you to handle the long weekend runs and run the distance without injury or exceptional fatigue.

We start 70 minute mid-week runs this week. This is where you'll start feeling the true "challenge" you've put before yourself. If you are veteran half-miler then you'll be able to use these long mid-week runs to build endurance for speed on race day. Either way the mid-week training will give you big dividends on race day.

See you tomorrow evening,

Bill

Cell or text: 217-553-7695

http://2010halfwits.blogspot.com

Halfwits Saturday Run Week 6 Feb 20th - 10k - Abe's Amble Course

2010-02-18T14:09:00.000-08:00

The meeting place is the start line of the Abe's Amble course in the fairgrounds at 7am on Saturday.

Linda Jones has agreed to set up the timer clock again for everyone to see how their times are coming along. Please pass on your thanks to her on Saturday. Her helpfulness is greatly appreciated!

Remember that your 10k pace will help you determine what your half-marathon pace is likely to be. At the least you'll be able make some reasonable forecast on your finishing time and begin planning to meet or exceed it. Talk to me if you have questions on how to do this.

I won't be able to get you started on Saturday as I will be out of town. I'll be asking someone tonight at the Park to get the run started and put out some water at the cemetery entrance. I'll be back on Monday to resume the mid-week training runs.

Weather will be very good compared to our history so far, so I expect to hear about some great running times compared to your last Abe's Amble run.

Have a great weekend!

If I don't see you tonight, I'll see you next week.
-Bill
cell 553-7695

http://2010halfwits.blogspot.com

Week 6 Mid-Week Training Feb 16th and 18th - 5:30pm Washington Park

2010-02-15T20:37:00.000-08:00

Old man winter is still with us and he'll be blowing down the temps again for Tuesday evening. We've already trained in these temps so you know how to dress and how it feels.

This week we step up the time 10 more minutes. I suspect there will be more walking during the 3 minute intervals and that is ok. The important part of these intervals is letting your heart rate drop during the 3 minute walk/jog periods.

Tuesday evening, we will be doing 6 intervals (6 min pace/3 min jog/walk) AND on Thursday we'll increase our tempo run to 60 minutes (18 mins warm-up, 24 mins at a challenging pace, 18 mins cool down).

Thursday's forecast is about the same temperature with less wind. It will "feel" a little warmer.

See you Tuesday!
-Bill

Halfwits Week 5 of 12 - Saturday Feb 13th - 8.5 miles - 7am at Moxo Cafe

2010-02-11T06:40:00.000-08:00

Hello winter runners, Looks like we have another cold one for this Saturday's long run. The good news is the wind won't be much of a factor.

Jen's X2's route looks good for us too and we'll be able to run with them for the first 6 miles. We split with the X2's in Washington Park. They go west and we go east at the Wiggins entrance. I couldn't figure out a way to get us back to Moxo in less than 8.5 miles so if this is a stretch for you just add in some walk time along the way.

Here's the route: www.usatf.org/routes/view.asp?rID=348805

We start at 7am at Moxo Cafe. Water and Gatorade will be at mile 3 and mile 6.

See you Saturday morning if I don't see you tonight. - Bill

Midweek Training Week 5 - Feb 9th and 11th

2010-02-09T07:50:00.000-08:00

Brrr.... when is it going to stop! For the first time this winter I'm officially tired of the cold. Darn that groundhog! Never the less I'm ready, willing and able to kick that snow around tonight at Washington Park.

In preparation for our 8 mile run this weekend we are going to do FIVE yes 5 intervals! Depending on your pace, that's going to be 50 minutes to an hour plus of interval running tonight. We'll do the big loops tonight where we cross MacArthur.

Thursday's weather is going to be a few degrees warmer but very little wind so it will feel "lots' better than this evening.

Bring your shoe grips and dress with layers and an outside insulating layer. That wind will cut through compression fit clothes.

I'll put out water and Gatorade. You'll need it tonight. See you at 5:30 pm at the playground pavilion.
-Bill
text or call 553-7695 if you ever have any questions that aren't answered in the blog post. Email works too at bill.stokes@gmail.com.

Halfwits Saturday Run Week 4 - 7 miles from Panera West at 7am

2010-02-03T11:35:00.000-08:00

Halfwits Blogspot: http://2010halfwits.blogspot.com

Re: Saturday Feb 6th, 7am Panera West

Halfwits, this week's long run starts from Panera West and makes a big loop around the White Oaks Mall. I've combined some of the old routes to come up with a new route to create a 7+ mile route. Take a look at the second half of the route and make sure you can find your way over to the Wabash Trail from MCL Cafeteria on Wabash. If you can do that you will be able to follow this route with no problem.

Water and Gatorade will be at the half-way point around Spring Mill Rd and West White Oaks Dr.

www.usatf.org/routes/view.asp?rID=347483

NOTE: The X2's have a slightly longer route 9.5 miles since its their cut back week, so if you are feeling more aggressive this week feel free to join them on the IDOT to Rochester trail and back. Here's a link back to the X2 blogspot to check it out.

Weather forecast is calling for cloudy skies, temperature of 27F and a feels like temp of 16F. If we get snow on Friday we maybe running in some slush.

If I don't see you tomorrow evening, I'll see you Saturday morning.
-Bill

Remember to Sign up for the New Halfwits Email List

2010-02-02T05:06:00.000-08:00

There are two Email Lists now. One for the Halfwits X2's and one for the Halfwtis.

Here's the link to subscribe to the Halfwits email list. Its quick and easy!

Tuesday 2/2 and Thursday 2/4 Mid-week Training Runs - Washington Park

2010-02-01T06:10:00.000-08:00

Hello runners. I set up a new blog "just" for the Halfwits. The address is:

http://2010halfwits.blogspot.com

Along with giving me some individual expression as your leader, it will only have information related to the training for the Lincoln Memorial Half Marathon.

If you are training with the Halfwits X2's I've got a link back to the Halfwits X2's blogspot (right hand column) to make it easy to find it.

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5:30 pm at the playground pavilion at Washington Park on Tuesday and Thursday

Mid-30's will be the temperatures for our mid-week training runs this week. Wind will be the big factor on Tuesday so it will feel uncomfortable if you aren't dressed properly. Thursday's forecast is much better and will be the best weather conditions we've had so far for an evening Tempo Run.

We add 10 minutes to our time on both Tuesday and Thursday. Our running time this week will be 40 minutes. This might seem like a small change but... if you average about 10 minutes per mile you are running an extra mile more or less! Remember we are building endurance - believe you can do it and your body will give it to you...belief is the key!

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Remember the hydration video I posted a week ago? Well here's some advice from the American Council on Exercise to help reinforce the importance of hydration:

The top ten facts you need to know about staying hydrated and why it is so important:

Water composes 75-percent of all muscle tissue and 25-percent of fatty tissue.
In one hour of exercise, the body can lose more than a quart of water.
Dehydration leads to muscle fatigue, cramping, and loss of coordination.
A dehydrated body is unable to cool itself, leading to heat exhaustion and possibly heat stroke.
It is important to drink more than thirst demands and to continue to drink throughout the day.
It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.
To prevent dehydration, exercisers must drink before, during, and after the workout.
- Drink one to two cups of fluid at least one hour before the start of exercise.
- Drink eight ounces of fluid 20 to 30 minutes prior to exercising.
- Drink four to eight ounces of fluid every 10 to 15 minutes or so during exercise.
- Drink an additional eight ounces of fluid within 30 minutes after exercising.
- Drink two cups of fluid for every pound of body weight lost after exercise.
Both caffeine and alcohol can have a diuretic effect, be sure to compensate for this additional water loss.
Other water sources include fruits, juices, soups, and vegetables.
To check your hydration level, check the color of your urine. The color should be light to clear. If you are taking supplements, the color may darken for several hours.

Calculate your hydration needs.
[NOTE from Bill: I ran the calculator for myself and if I exercise 40 minutes it said I need to drink 104 oz a day!- WOW! - looks like I should make sure I stay close to a bathroom too!!! lol ]

Source: American Council on Exercise

Disclaimer: This advice given in this blog reflects the wisdom of my experience and is given for informational purposes only. It should in no way substitute for your own knowledge, experience and/or the advice received from your physician, physical therapist and certified personal trainer. SRRC and its board makes no claims to its accuracy or suitability for any purpose.