FrostToes 2011

Sat. Nov 26 Last Run - 6 miles, 8 am, Panera Bread West

2011-11-25T17:54:00.001-08:00

Here's the 6 mile route starting from Panera Bread at 8am:

http://www.usatf.org/routes/view.asp?rID=460789

Written Directions:

West across parking lot to Robbins Road TL
TR on Progress Dr.
TR on Koke Mill
TL on Hedley
TR on Meadowbrook
TL on Greenbriar
TL on Sangamon County Trail (Waterstop)
Follow trail to the first path exit to the left
(about 2000 ft from Greenbriar)
path connects to the end of Barrington
TR on Disar
Disar turns left into Svenson Dr
TR on Burgress
TR on Iles
TL into the YMCA Parking Lot Entrance
Follow road all the way around the outside
of the Y's parking lot
TR on Archer Elevator Rd
TL on on Lavender
TR on Meadowbrook
TL on Hedley
TR on W. White oaks
Go to Panera and Finish

See you in the morning!
-Bill

Tuesday Nov 22nd and Thanksgiving Day

2011-11-20T20:28:00.001-08:00

Tuesday's training run is on and we'll do a 45 minute Tempo Run starting at our usual start time of 5:30pm.

We'll skip Thursday's run but I encourage you to check out the SRRC annual Cold Duck Run on Thursday morning from 7am to 11am. There will be runners dropping in at various times to pick up a loop or two and getting together with other runners to enjoy the food, drink and fire at the Playground Pavilion. You are invited to bring some food or drink to share.

SATURDAY Nov. 26th: We'll do our final group run at 8am from Panera West this Saturday. It will be an easy 6 miles.

In case I don't see you before next Saturday, I hope you have great Thanksgiving holiday.
-Bill

Saturday Nov 19th 8 mile run

2011-11-16T17:17:00.001-08:00

We are finally done with our long long runs. 8 miles this weekend and 6 miles next weekend then Frostbite Festival! Congratulations to all the runners who have run with the FrostToes and/or followed our training schedule. Its been an aggressive training schedule but we've done it! Now our task is to stay tuned up and healthy!

Many of you know I'm the local race director for the Jingle Bell Run so I'm moving our 8 mile run out to LLCC starting at 8am. I've built a 5 mile loop which connects to a 3 mile loop. They go around the UIS Campus, LLCC Campus and West Lake Road. It should be a beautiful run.

Note the 8am start time which is an hour later than usual. Even starting at 8am you'll be able to get the 5 miles in, rest for an hour and then run the Jingle Bell Run 5k at 10am. If you can't stay for the Jingle Bell Run then do the second 3 mile loop or just run the JBR route and call it DONE before 10am. We can always use more volunteers as course marshals and finish line helpers if you want to stay for another hour.

Here's the route: http://www.usatf.org/routes/view.asp?rID=460047
I'll put water out at the halfway point on the 5 mile loop.

If you are interested in the Jingle Bell Run 5k route for your second loop here's the route for that run:
http://www.usatf.org/routes/view.asp?rID=460028

ANNOUNCEMENT: FrostToes' shirts are ready for pick up at The Springfield Running Center. There are two runners that need to pay when they pick up. I'll send you an email reminder.

Here are some pictures from last weekend. We didn't catch everyone so I apologize if you were there and missed the photo op... Thanks to Emily Bernardes for the photos (she's in the purple shirt).

Hope to see you Saturday at LLCC - We'll kick off the run at the Jingle Bell Run Start/Finish line at 8am.

Frostbite Festival Route AGAIN!

2011-11-10T18:00:00.001-08:00

This is the last of the long-long runs in our training schedule. The beginners will do 10 miles, Intermediate 14 miles and Advanced 16 miles. We have 2 more Saturday runs after this weekend and both are shorter runs as we start to cut back. The Frostbite Festival Race is December 4th.

We'll start again at Strike 'N Spare Lanes, 2660 W. Lawrence at 7am on Saturday Nov 12th. Remember that this start is a few tenths back from the true Frostbite Festival start line so we'll turn around a few tenths back from the Frostbite turn around point on PEC Rd. We are starting at Strike 'N Spare Lanes so we have a place to park our cars.

Here's the route and includes a 4 mile Extension after we get back to the start. The Advanced runners will need to add another 2 miles if they want to go a full 16 miles.

www.usatf.org/routes/view.asp?rID=457732

I'll put water out at Washington St and Covered Bridge Road and I'll ask Jan Wilson to put water out again at her house close to the turnaround point. For those doing the extension into Washinton Park I'll put water out at the Start/Finish in Strike and Spare parking lot. You might also consider taking water with you as well.

See you Saturday morning!
-Bill

Tonight's Training Run is ON! (Nov 3rd)

2011-11-03T13:18:00.000-07:00

The rain has stopped and the training run is ON! I'll be at the playground pavilion at 5:30 to start us off.

NOTE: If you aren't going to run with us tonight, you might stop by Bennigan's from 5-7pm for a Movers & Shaker's fundraiser for Girls On The Run. Derek and Matt from The Running Center are among the celebrity bartenders that will be there.

All the best!
-Bill

Saturday November 5th 10 mile Route

2011-10-31T13:25:00.000-07:00

Hello Frosttoes, Time to get those shirt orders in. We have had a great response so far but I need to turn in the order no later than a week from today. Here's a link to order.

Here's this Saturday's route. We'll start across from the Starbucks on Freedom Dr., on the east side of Walmart's parking lot at 7am. I've got a nice flat route made up for this week's long run. It should be familiar to most of you since we'll be on the Wabash Trail and the Interurban Trail for most of the route. I'll put out water so we run by it about mile 3 and 6.

Route: http://www.usatf.org/routes/view.asp?rID=458374

For Intermediate and Advanced runners, you can put in a couple of more miles before or after the group run if you feel a need for more miles but this is a cut-back week for you. As an alternative to more distance you might try running a faster pace or at a higher heart rate than normal for 8 miles of this route.

Remember we also meet on Tuesday's and Thursday's at Washington Park Playground Pavilion at 5:30pm. We do a tempo run on Tuesdays and an interval run on Thursday.

See you on the road!
-Bill

http://frosttoes2011.blogspot.com

FrostToes Running Shirts - All New Logo Design

2011-10-27T19:09:00.000-07:00

We have a price of $48 each for these winter Nike shirts. We are getting this price with an embroidered logo thanks to Derek and Matt at Springfield Running Center! The shirts retail for $75 each without the logos.

The women's style is white or black with a hood, size xs, sm, med, lg, xl. The men's style is black, size sm, med, lg, xl, xxl. We need your order ASAP so we can get these in before the Frostbite Festival. These shirts will look great and help you remember all the hard work and great friends you've made along the way during these 10 weeks of training. Even if you only made a few of the runs you can order one.

To order, use this form below to choose your style and size and when you click "Buy Now" it will take you to my PayPal account where you can pay with a credit card or bank draft. You can also bring me a check or cash.

You will pick up your shirts at Springfield Running Center. I'll let you know when they ready.

To guarantee that your size will be available get your order to me as soon as possible. As the weather gets colder these styles will go quick.

Here are the logos and below are the shirts with the logo's on them.

Saturday Oct 29th 10, 12 and 14 mile routes

2011-10-25T12:32:00.000-07:00

FrostToe's its time to run the full 10 mile Frostbite Festival route. We'll start at Strike 'N Spare Lanes, 2660 W. Lawrence at 7am on Saturday Oct 29th. That's a few tenths back from the true Frostbite Festival start line so we'll turn around a few tenths back from the turn around out on PEC Rd. We are starting at Strike 'N Spare Lanes so we have a place to park our cars.

Here's the route and includes a 2 mile Intermediate Extension and 4 mile Advanced extension after we get back to the start. The Intermediate runners will go out one mile and return to start and the Advanced runners go over to Washington Park and back (no water available on the extension except the water fountain at the Playground Pavilion in Washington Park for the Advanced route extension).
www.usatf.org/routes/view.asp?rID=457732

Written directions later....

If you need a group run this week remember the Tuesday and Thursday 5:30pm runs in Washington Park. We meet at the Playground Pavilion at 5:30.

See you soon!
-Bill

October 22nd Run - 6, 8 and 10 mile routes

2011-10-20T09:53:00.000-07:00

This is a cut back weekend in the 10 week training program for the Frostbite Festival. The schedule calls for the following distances:

Beginners- 6 miles; Intermediate- 8 miles; Advanced-10 miles

Start time is Saturday, 7am at Casey's Pub parking lot at Iles and Meadowbrook.

For those who are just now starting to think about running in the Frostbite Festival this is your 6 week wake-up call to get going on your training. You can ramp up to this 10 mile, hilly run in 6 weeks but every week you wait after this will require an already high level of ability to run it safely and without over stressing your body.

The routes we ran on October 8th were pretty good with lots of hills so I'm going suggest we "do it again".

Here they are:

For Beginners - 6 miles: http://www.usatf.org/routes/view.asp?rID=454957

For Intermediates - 8 miles, you'll split off the Beginner's route at mile 2 and run 1 mile out and back of this route: http://www.usatf.org/routes/view.asp?rID=454974 (total 2 mile extension) and then reconnect with the Beginners route where you left off.

For Advanced - 10 miles: will run the full 2 mile out and back (total 4 mile extension and lots more hills) then when you get back to the Beginners route at Meadowbrook and Washington you'll continue on that route.

WRITTEN DIRECTIONS

BEGINNERS
Casey’s Pub (KC Hall), North on Meadowbrook (1M),
Cross Old Jax ( turn left then right back onto Meadowbrook) and to North to Washington St.
Right on Washington (2M), [Intermediate and Advanced runners Turn Left here to run their extensions]
First Right just past Illmo Dr. into Harrison Park subdivision on Old Tippecanoe then a quick right on NW Territory Ln,
Left Thames River Rd,
Left Indian Lands Ln,
Right Tecumseh Trail,
Right Buckley Dr (3M),
Left Poinsetta Place (WATER STOP)
Follow this road down to Meadowbrook again and Turn Right,
Left Old Salem Ln,
Left Woodbridge Rd (curves right),
Left Creek Dr (4M),
Right Cherokee Dr, Cross Old Jax to Archer Elevator Rd,
Go onto Sangamon County Trail Turn Right ,
Trail to Greenbriar Turn Left,
Right on Meadowbrook back to Casey’s Pub (6M)

INTERMEDIATE Extension:
Run 1m west of Meadowbrook on Washington to the bottom of the first hill (past Bradfordton Rd) at the intersection of White Oak Rd on your left (WATER STOP) and return to join in the Beginners route.

ADVANCED Extension:
Run 2m west of Meadowbrook on Washington and to the right on Old Covered Bridge Ln. turn around just past the last driveway entrance on the right before you go into the wooded portion of the road. Join back into the Beginner’s route at Washington and Meadowbrook.

Dee Snider of Twisted Sister

NOTE: Good luck to all the Road Runners doing the Rock & Roll St. Louis Half or Full Marathon this weekend! Remember what Dee Snider said: "You can't stop rock-n-roll!" Let that be you too!

I'll see you Saturday.
-Bill

Written Directions for 10/15 Run

2011-10-13T07:43:00.000-07:00

Cassie Pollard will have copies of these at the 7am start time. Thanks Cassie!

Beginner – 8miles

Intermediate – 10 miles

Advanced – 13 miles

Café Moxo, East on Adams, R on 7^th, L on Capitol, R on 8^th, R on Vine, R on 7^th, L on Capitol, L on 2^nd, R on Edwards, L on Spring, R on Scarritt, Slight jog onto Williams Blvd (H2O), into park on South side of par (side that goes toward picnic shelter) and out Park Ave, R on Ash, R on Wiggins, back into park around backside towards Carillon (H2O at Lincoln St. Exit), L on Lincoln, R on Edwards, L on Pasfield, R on Adams, End Café Moxo (8 miles), West on Adams, R on 2^nd, L on Eastman, R on Monument, into cemetery, after you go through the gates, you stay right to go down the hill to the right of the Monument, TL at the bottom of the hill. Goto first intersection TL go back up the hill and TL in front of the Monument., out cemetery (H2O), L on Eastman, L on 3^rd turns into Black, at the bottom of the hill turn R into the park and cut across grass to the lower south-side road in Lincoln Park, out 4^th St. hill, down 4^th, finish at Café Moxo (13 miles)

Saturday 10/15 8, 10 and 13 mile route

2011-10-12T06:46:00.001-07:00

Here's the routes for Saturday morning. Start time is 7am at Cafe Moxo. I'll need a volunteer to kick things off for the 7am start time. I'm planning on running the Ronald McDonald 5k that starts at 8am so I'll be starting at 6am if anyone wants to join me for the 8 mile route.

For Beginners, Intermediates and Advanced runners here's the first 8 miles: www.usatf.org/routes/view.asp?rID=455998 (two water stops -about mile 3 and 6)

Intermediate extension: 2 mile route: www.usatf.org/routes/view.asp?rID=455999 (no water on this extension)

Advanced extension: 5 mile route: www.usatf.org/routes/view.asp?rID=456002 (one water stop at the entrance to the cemetary)

Ronald McDonald House -Run for Red Shoe route: http://www.rmhc-centralillinois.org/documents/RunfortheRedShoe5KRoute_FINAL_000.pdf
Registration link through tomorrow at 11:59pm. Otherwise register at the event. https://secure.getmeregistered.com/get_information.php?event_id=5054

Reminder: 50 minute interval run in Washington Park at 5:30 pm on Thursday. We start from the playground pavilion.

Have a great day!
-Bill

Tuesday 10/11 Tempo Run and Thursday 10/12 Interval Run

2011-10-10T18:37:00.000-07:00

50 minute tempo and 50 minute interval runs this week. That's a walk in the park for the marathoner's out there and if you are coming off Chicago you might need a short run or two like this to keep the joints from stiffining up.

For you in training, who are trying to build up to the Frostbite distance, these under one hour tempo and interval runs are perfect for building up stamnia for the long run on Saturday. So plan to join us tomorrow evening for a 50 minute tempo run in Washington Park as well as Thursday evening for the Interval run. We'll gather together at the Playground Pavillion at 5:30pm to start off the runs.

BTW Saturday is the Ronald McDonald House 5k in which I'm committed to run, so I'll be posting alternative routes for Saturday's run for those who want to join me in supportting their race.

The schedule for this Saturday calls for 8 miles for beginners, 10 miles for Intermediates and 13 miles for Advanced runners. I'm working on a way to integrate a 5k into the plans so if you are inclined to fit the Ronald McDonald House race into your training this Saturday you can do it!

See you tomorrow!
-Bill

http://frosttoes2011.blogspot.com

Oct 8th Run - Written Directions

2011-10-07T18:39:00.001-07:00

Thanks to Cassie Pollard for typing these out :-)

We start at 7am

BEGINNERS

Casey’s Pub (KC Hall), North on Meadowbrook (1M),
Cross Old Jax ( turn left then right back onto Meadowbrook) and to North to Washington St.
Right on Washington (2M), [Intermediate and Advanced runners Turn Left here to run their extensions]
First Right just past Illmo Dr. into Harrison Park subdivision on Old Tippecanoe then a quick right on NW Territory Ln,
Left Thames River Rd,
Left Indian Lands Ln,
Right Tecumseh Trail,
Right Buckley Dr (3M),
Follow this road down to Meadowbrook again and Turn Right,
Left Old Salem Ln,
Left Woodbridge Rd (curves right),
Left Creek Dr (4M),
Right Cherokee Dr, Cross Old Jax to Archer Elevator Rd,
Go onto Sangamon County Trail Turn Right ,
Trail to Greenbriar Turn Left,
Right on Meadowbrook back to Casey’s Pub (6M)

INTERMEDIATE Extension:

Run 1m west of Meadowbrook on Washington to the bottom of the first hill (past Bradfordton Rd) at the intersection of White Oak Rd on your left and return to join in the Beginners route.

ADVANCED Extension:

Run 2m west of Meadowbrook on Washington and to the right on Old Covered Bridge Ln. turn around just past the last driveway entrance on the right before you go into the wooded portion of the road. Join back into the Beginner’s route at Washington and Meadowbrook.

October 8th Run - 6, 8 and 10 mile routes

2011-10-05T07:55:00.000-07:00

FrostToes, We'll start from the KC Hall parking lot (Casey's Pub) at Meadowbrook and W. Iles. at 7am. Get your bio-break in before you get there because there are no rest rooms on this route.

For Beginners we have a few hills on this route: http://www.usatf.org/routes/view.asp?rID=454957

For Intermediates and Advanced runners, you'll split off the Beginner's route at mile 2 and run the first mile out and back of this route: http://www.usatf.org/routes/view.asp?rID=454974 (total 2 mile extension). It takes you west on Washington St to get a few more hills in play. The Advanced runners will run the full 2 mile out and back (total 4 mile extension and lots more hills). When you get back to the start point at Meadowbrook and Washington you'll connect back up the Beginner's route.

I'll send written directions to the email list later.

See you Saturday morning at 7am at the KC Hall parking lot.
-Bill

Week One Group Run Oct 1st.

2011-10-02T15:16:00.000-07:00

Here's a picture of a few of the runners who showed up for the first FrostToes group run. We took the picture after the run so some runners had already left. We did 6 miles in Washington Park. Weather was perfect for running up and down the Carillon hill twice as well as twice up the hill on the west side of the playground pavillion. Great training for the Frostbite Festival!