Fast Tuesday

Hey all you slugs who don't show up for Tuesday nights, here's the crew that is out there trying to flatten the hills in Washington Park. A good looking bunch, eh?

This week's routes

A couple Half Wits said they actually liked our hill routine last Tuesday night, so we will plan to run that one again this week. For Thursday, I don't think I will be there, but we'll find someone to be your official "starter". I'll let y'all decide the route....circle the park, up to SHG like two weeks ago, the course we did last week to Outer Park, or some other route.

The plan has us running 12 miles next Saturday. We'll probably run the Fit Club West route then head over to Washington Park. The map I did on USATF Running Routes pegs this route at 12.5 miles, so we will probably cut up in Washington Park at the hill that goes by the upper pond instead of running all the way to MacArthur. Here is a link to the map:
http://www.usatf.org/routes/view.asp?rID=11947

Looking for River to River runners

Some of our Half Wits are looking for three runners to complete their team for the River to River Relay in Southern Illinois. Here's the info...

Half-Wits Stephen Newell, Mark Townsend, and Nick Palazzolo are looking for 3 runners for a River to River Relay team. Male or female - it's a mixed team. Speed is not required but a good sense of humor is highly encouraged. We're doing this for fun. The race is 4/22. You'll run three hilly legs during the day for a total of about 10 miles. Details about the race are at: http://rrr.olm.net/. Interested? Contact Stephen at stephennewell@insightbb.com.

Sore Subjects

OK, you have run 11 miles and you might have noticed a few, shall I say, problems.

A little chaffing between the legs or under the arms?
Boys: those nips a little tender?

Well, here's your advice column.

First, for any type of chaffing or rubbing issue, I highly recommend Body Glide (available at the Running Center). The packaging looks like deodorant, but it is a stickier consistency. It works wonders on areas that rub together. Just glide it on and enjoy.

And gents, listen up. I do not like bloody nipples! It is a common sight at longer distance races to see this problem in action. I have a photo I could use to demostrate, but I will save you all from that image.

This is a painful and embarrasing problem, but there is an easy and inexpensive answer: Band Aids. More specifically, the small "dots" bandages. These fit nicely and certainly do the trick. There is also a product call "Nip Guards" which I have never tried but have seem them at expos. They seem to be thicker than Band Aids, and more expensive.

So, does anyone have any other advice for running "problems"? Gals, any advice for your fellow female runners? Any products you have found that help during those long runs?

Half Wits pics

Eleven Miles...a piece of cake!

See, I told you that you can do this. Now you have only two measly miles left for a half marathon. Congratulations to all the Half Wits for whom this was the farthest they have ever run. It feels tremendous, doesn't it?

Great job out there today. That last half mile was pretty tough running straight into the wind and the top of the Stanford overpass was a little breezy, but at least I didn't see any icicles on faces today. Snow, -15 wind chill, stiff winds...you can run in anything.

Next week it is on to 12 miles and I know you can all do that!

Congrats!

Running after you have been sick

One of the Half Wits e-mailed me about running after she laid off for several days to illness.

Here's the e-mail:

Here's a question for all the die-hard runners in our group. I'm looking for a little guidance. By the time Saturday rolls around, I won't have run for two weeks because of a chest cold/sinus infection. If by chance I can breath again by Saturday, do I attempt the 11 miles or do a shorter route and work back up from there?

I would recommend to work your way back up to the longer distances. Even if you have been off for a week or more, you will still have some of your training base to fall back on, but I would not jump in with the 11 miler right off the bat. Take a week to work your way back up. The first couple runs might be a little tough, but, without an extended layoff, you might be amazed how quick you get back your legs and lungs. Then see how you feel next week for the 12 miler.

So, what do people think?

Saturday's 11 mile route

A link to Saturday's 11 mile route can be found here:

http://www.usatf.org/routes/view.asp?rID=11079

We will run from Panera to Fit Club South (not West!) and back. Water will be on the picnic table at the east trailhead for the Wabash Trail. Water and restrooms are also available in the lobby of Fit Club South.

The route runs south from Panera on W. White Oaks.
Left on Robbins to the Wabash Trail. Turn left on the trail and follow to east end.
From the eastern trailhead continue east on North Street to Stanford Avenue.
Go right (east) on Stanford, past D'arcys Pint and up and over the Stanford Ave. overpass.
Turn right on 4th Street and continue to St. Joseph.

PLEASE WATCH THE TRAFFIC ON 4TH STREET. IT IS A HIGHLY-TRAVELED, NARROW ROAD. Also, wave at one of our Half Wits, Adam Hawkins--aka "Hawk"--as you run by the WFMB studios on 4th Street!!

Turn left on St. Joseph to 6th Street.
Turn right on 6th Street. 6th deadends into the "rear" entrance to the Fit Club South parking lot.
Feel free to stop at Fit Club South for water and restrooms.

Turn around and run back the same way.

I know, I know, I know...that second trip back down the Wabash Trail can seem like FOREVER, but it is good practice for your mental toughness!

It will be a great day Saturday. Just think how satisfied you will feel after running 11 miles!

Any questions, comments, complaints?

THOSE @#%^% HILLS!

Great job tonight Half Wits! That was a tough little workout. Those hills are going to pay off on race day though!

Encouraging words for 11 miles

I know for many of the Half Wits the 11 miles this weekend will be the longest you have ever ran. I also know many of you think this might be a big jump.

You can do this! Don't get yourself psyced-out beforehand. Eleven miles is not that much more than nine miles, which is not that much more than seven, which is only one more than the six we ran the first week. It's just a gradual increase.

Let's hear from some of our half marathon veterans with some encouragement and advice for some folks who might be worried about the long run this week!

More nutrition info

This is from an e-mail I recieved via the Indy Mini e-training program. More good nutrition info...

This week’s e-Training tip from Jenny Hadfield, your Mini-Marathon Online Coach

What to Eat for Training and Racing The key to diet while training is to think of food as fuel. You want to fuel up with wholesome and balanced foods. Lean proteins like fish, poultry and lean meats, veggies and fruits.

Keep your meals balanced to include complex carbohydrates like whole grains, veggies and fruits as well as protein and a little fat. The meals will stay with you longer and reduce the risk of carbohydrate cravings.

Research suggests a diet high in rich complex carbohydrates 60-65%, 15% lean proteins and 20% fat for your total calories. Extremely low carbohydrate diets are risky for athletes training regularly as they don’t provide the quick burning fuel to maintain performance and recovery day to day.

Eat three main meals and 2-3 snacks per day. This will keep your blood sugar elevated and again reduce the risk of blood sugar lows.

If your goals include losing weight watch portion sizes but stick with a diet rich in the foods listed above. In most cases, people lose weight with increased activity and normal portion sizes. Cut out sugary sweets and processed foods. That alone, will make a tremendous difference.
Drink water regularly but avoid over consuming. Drink until your urine runs like lemonade or pale yellow in color. Incorporate fluids into your training sessions, 6-8 ounces every 15-20 minutes. Practice drinking Gatorade Endurance in your long training sessions. Drink every 15-20 minutes 6-8 ounces or one cup.

Practice your pre-race meal now in training on your long sessions. Figure out what works well for you. Consume 200-300 calories 2-3 hours prior to the race start. Drink 8-12 ounces of fluid as soon as you rise. Consume a meal that is high in carbohydrates and low in protein, fat and fiber. It will be more readily absorbed in to your system!

During race week stick with foods that are familiar. Avoid special diets, new cuisines or spicy food that may upset your digestive system. Slightly increase your carbohydrate intake 2 days prior to the race with quality carbohydrates... whole grains, fruits and veggies. Stick with your normal hydration habits and avoid drinking too much water in the days before the race. Over doing it can dilute your electrolytes and cause cramping on race day. arbohydrate depletion is not a healthy way to go and not a lot of fun. Your best bet is to rest up, cut your activity and allow your body to naturally refuel.

Woo Hoo! Team 48

This has nothing to do with running, but if you look under my profile you'll see NASCAR listed as one of my interests.

It's a great afternoon as my driver, Jimmie Johnson of the 48 Team Lowes car, just won the biggest race of the year the Daytona 500. Woo hooo!

More Arctic Amble pics

Ron Lowder

Connie Clark & Linda Jones (in the background)

Kris Mauer, Joe Thiel, Robin Dickerson, Jill Thiel

-15F windchill? Yes, we ran!

Welcome to the Arctic Amble!

That's Tom Apke just after he finished the 10k Abe's Amble course today for our inaugural Arctic Amble. Yes, that is ice. No, he was not the only one who looked like that.

After the blizzard conditions of last Saturday and the horrible temps and windchill today, our Half Wits are ready for anything.

I am not one to question anyone's sanity, especially since I am responsible for this little adventure, but there really has to be something a little off with people who run in conditions like this. I think this group of Half Wits will be going down in the running lore of the Springfield Road Runners Club..."I remember that year when it snowed a foot and was 20 below, but we still ran!?

I apologize for the spigot on the water jug being frozen this morning. Hazards of the job I guess!

So, what did y'all think today? And what about you wimps who did not show up today?

Nutrition Advice

OK, so my pizza, gummi bear, & beer diet probably is not the best. But isn't that the reason I run? It's surely the reason I can't get rid of the lovehandles!

I had an e-mail the other day from one of the Half Wits asking about nutrition advice. I KNOW there are some smart folks out there (Joe, Jill, Debi, Tim, Kris?) who know more about nutrition and running than me.

Here's a part of the e-mail:

Is it possible that sometime in the future, you can address what we should be eating? I have tried to read up on this, and I am confused about how much carbs, what kind of carbs, protein, etc. Do you think since I am extending my distance, I should evaluate my diet? I don't know if other inexperience runners are confused about this as I am.

So, Half Wits, what's your advice?

Thursday night weather

The forecast sounds nasty this evening. We will still meet at Washington Park, but it will be a "game time" decision if the weather starts to turn bad. Running in snow is one thing. Hail is another story!

Shirts are ordered!

The Half Wits shirts are ordered. Hopefully they should be ready in a couple weeks...plenty of time for training runs and race day!

Quarters

I don't know about the rest of you who showed up Tuesday night, but my legs are a little sore/tired this morning after running those quarters!

1/2 Marathon advice

To any of our "experienced" 1/2 marathoners, I was wondering if you could share any thoughts or advice for those Half Wits who will be running their first 1/2 marathon?

For me, the 1/2 marathon is a great distance. You have to put in the time to train for a race of this distance, but it is not so all-consuming like the training for a marathon. You have a real sense of accomplishment after the race, but you are not so wiped out that you cannot go out and celebrate that evening!

The biggest key for me on 1/2 marathon race day is to not go out too fast. It is very easy to get caught up in the crowd and excitement on race day and take off faster than you should. Remember, 13.1 miles IS a long way, and you want to save your self for the last quarter of the race.

Don't worry about my pace times in relation to your running, but my best 1/2 marathon came when I ran the first two miles at almost a 10:00 minute pace which helped me to run the last three miles at 7:50 pace.

The Arctic Amble, Saturday 2/18

Half Wits: don't forget! We are running the Abe's Amble course this Saturday (Feb. 18) for our long run. This is the inaugural Arctic Amble 10k. Who knows, maybe it will be a race some day.

Our plan has us cutting back to 6 miles this week, so I thought this would be a good way to put in those miles. Most training plans for half and full marathons call for running a few weeks of increasing distance then cut back for a week to a shorter distance. This is in an effort to aid in recovery and hopefully reduce injuries. That is why we cut back this week.

The start of the Abe's Amble course is adjacent to the State Fair Grandstand. Both the Main Gate and Gate 11 (8th Street by Ag Department) are open this time of year. I will put water by the entrance to Oak Ridge Cemetery. If you are not familar with the course or have any questions, please feel free to get in touch with me.

Here's the link to the map of the Abe's Amble course:

http://www.usatf.org/routes/view.asp?rID=8151

Routes for Tuesday (2/14) and Thursday (2/16)

This Tuesday we will skip the hills and do a little "speed" work. From the shelter we will run east around the upper pond then turn right (don't go down the hill) and over to the "boulevard". Williams Blvd between MacArthur and Walnut is a 1/4 mile. We will be running six 1/4 mile repeats. Run from MacArthur to Walnut then walk over to the other side of the boulevard and run back. Up and back three times will give you your six quarters. Then we will run back around the Park for our cool down.

For Thursday, I would like to see how we are doing daylight wise. If it is a clear evening (longer sunlight) maybe we will try to get out of the park for a run. If not, we will probably do the Washington Park loops again...but I don't want to get into a rut on this route.

Fantastic Four

Big props to the four Half Wits who showed up Sunday to run the nine miles. They all thought we were nuts for running yesterday, but today was no piece of cake with stiffer winds and colder temps.

Great job to Trisha, Mary, Anne, & Nick. Let us know how it went.

Now you know why we are called the Half Wits!

Yes, we ran today. Snow. What snow? I tried to convince folks to run Sunday, but hey, when you show up, you want to run. So we did.

I would say the Half Wits name is very appropriate. I am sure some of those people in the cars we passed were saying that we were a bunch of Half (or maybe dim) Wits.

Great job to everyone. That is a tremendous accomplishment. For many people today was the longest they had ever run. If you can run 9 miles in that kind of weather, you can do anything! A 1/2 marathon is a piece of cake.

For anyone who did not run today, please feel free to run this route on Sunday. I will put water at Fit Club West on the bench by the entrance. I will also meet anyone who is running at Panera at 7:30 a.m. to make sure you know the route or if you need to drop off your shirt form, etc...

Please feel free to get in touch with me if you have any questions.

The Winter Olympics

Yes, the winter games of Half Wits II have officially opened.

Who needs Turin when we have this! Bobsled anyone?

Blogs, Blogs, everywhere

Well, I googled "running blogs" and came up with this.

If you are looking for more running blogs, I found it--the Running Blog Family Directory: http://completerunning.com/running-blogs/

It links to a ton of running blogs.

Cold weather gear

One of the Wits e-mailed me this week regarding clothing for cold weather running after being quite chilled following our jaunt last weekend (that wind was nasty last weekend).

We would like to get some input on your ideas for running gear in cold weather...and any tips you might have for the cold.

Here's what I said in an e-mail in response to this person:

Mittens work better than fingered gloves. They trap the heat better.Outside of that, gloves with fleece lining and a wind stopper shell work well. Either way, make sure they are more than just a knit pair. Some kind of outer layer that stops wind really helps.

The same goes for hats. Fleece hats are very good...and I would go with a hat rather than a headband if it is below 40 or so. Hats also trap the heat better. Jackets with a gore tex or similar shell help with deflecting the wind and moisture management as well.

I also usually wear a short sleeve AND long sleeve moisture wicking shirt under whatever top I am wearing when it is below 35. And wear a heavier pair of tights than just a thin lycra pair. They make some good looser fitting tights that are made with haevier material. And don't be afraid to wear a thin pair of tights underneath. That's what I did last Saturday!You can always shed clothes along the way.

Wind (or lack of) makes a big difference when it is cold. 30 degrees, cloudy and 20 mph wind is a lot colder than 30 degrees, sunny and no wind.

Ahhh...thoughts of warm weather running

Just a little something to get you through this cold snap!
That's Key West, by the way.

Running Buddies

I have been a "serious" runner for almost 12 years now, and one of the great things I love about running is that there are always running buddies to be made. You never know who you are going to be running with a year from now, so enjoy your buddies and live in the moment.

I ran across this story on the Runner's World website and thought it might be good for the Half Wits.

My Running Buddy
A runner keeps his mentor's spirit alive the only way he knows how--by passing it on
by: John Hanc

I am a runner because 20 years ago a guy named Buddy Rourke taught me how to be one. I met Buddy when were both working for Newsday. I was 29 and wanted to run a half-marathon, so I went to Buddy--lean, tan, fit Buddy, who had completed six marathons--for advice. "Come out and run with us," he said. "We'll talk about it on the road. Meet you Sunday at 7:30."

I followed his marching orders and rose at what seemed to me the very crack of dawn. I arrived at 7:35 to find Buddy and two other runners waiting. "We have a five-minute rule," barked Buddy. "If you're not here after five minutes, we leave without you. You just made it." Great, I thought. I agree to go out for a training run and find out I joined the Army.


For the rest of the story, follow this link: http://www.runnersworld.com/article/0,5033,s6-187-190-0-8954,00.html

Route for Saturday, Feb. 11

Check out our Saturday 9-mile route at: http://www.usatf.org/routes/view.asp?rID=9716

I had someone ask me Tuesday night if the jump from 7 to 9 miles is too big a jump. Absolutely not! You guys are ready for this distance. Part of training for longer distance races is getting through the mental aspects of running those distances. Just remember, you need to increase your distances if you are going to reach 13.1 miles. It is only a matter of putting one foot in front of the other. And you will feel great afterwards. This will be huge accomplishment if this is the longest distance you have ever run!

We will run basically the same route as last Saturday, except we will add a loop to the east of Fit Club. Start from Panera and take the "long way" to Fit Club West. From Fit Club, continue east on Lawrence. Take Lawrence past Veteran's Parkway to the second STOP SIGN (the light on Veteran's does not count as a sign!). Turn left onto Oxford and take it to Washington. Turn left on Washington and take it to Durkin. Turn left on Durkin and take it back to Lawrence. Right on Lawrence back to Fit Club. Then the same way back to Panera as last Saturday. Remember: go straight at Sonic on the way back, don't turn west onto Iles unless you want to run about 11! Water will be on the bench outside the door at Fit Club. Please feel free to stop on the way out and the way back for water.

Update on shirt artwork

Here's an updated version of the shirt artwork...the "Half" in Half Wits is outlined in yellow instead of white.

Don't forget to get your shirt order form and payment back to me by next Monday. The cost is $15, payable to Carlberg Design. Material is similar to the Abe's Amble shirts. Sizes run from XS to XXL. If you need an order form, I will have them Saturday.

Wearing these great shirts the Half Wits will be the envy of everyone on race day.

The hills are alive...

with flashing red safety lights and the sounds of huffing and puffing!

Great job Tuesday night on the hill work at Washington Park! It seemed like we had even more people than last Tuesday night.

It is quite a site to see all those little red lights flashing up and down the hills in Washington Park! And it was actually was not that bad out last night once we put those legs in motion. I actually got warm and ditched the jacket after the warmup.

I don't think I will be there Thursday night. Jill Thiel will be the official "starter" of the run. Dwayne Blisset will be supply the H2O at the shelter. We will do the same as last week, one big loop around the park (around Williams Blvd. to Walnut) then a second loop of your choice (all the way around again or shorter via MacArthur or up through the park). As the weeks go on and daylight stays with us a little longer, I plan to get out of the park for some of our runs, but for now I think it might be safer to stay in the park.

I will post more on Saturday's route when I have a chance tonight.

Lost & Found Department!

Mary lost a jacket Tuesday night at Washington Park. Let's us know if anyone has seen it. Here's her post.

Has anyone found a women's black hooded jacket (C9 brand, with gray sides)? I left it at the park tonight...

Artwork for Half Wits shirts

Hey: here's the initial artwork for the Half Wits shirts. The picture on the top will be across the front of the shirt. The picture on the bottom will be the back.

I think that is a pretty appropriate looking Half Witted runner, wouldn't you say?

Again, these will be moisture wicking material, long-sleeve shirts. THEY WILL BE GREAT TO WEAR ON RACE DAY! As you can see, the shirts will be navy with yellow and white as the artwork colors. They run in sizes from XS to XXL. Unless I hear a large outcry from the Half Wits that this design absolutely stinks, I think this is what we will go for...with a few minor tweaks.

Let me know your thoughts. I will order shirts next Monday, February 13, so make sure to get me your order form and check ($15 to Carlberg Design) by then.

Thanks!

Tuesday 2/7 & Thursday 2/9 routes

Here's what is planned for our weeknight runs this week.

Tuesday, Feb. 7: We will run the same warmup as last week (east from shelter, around upper pond, down the hill and turn left, run to bottom of carillon hill). This week we will run up the opposite hill from the carillon hill. Same four times up hard and walk/jog slowly back down. Then we finish up with a cool down run around the park to MacArthur and back to the shelter.

Thursday, Feb. 9: Same as last week. One big loop around the park (including the Williams Blvd. section). For the second loop, you can do the same or make it not as long by turning at MacArthur or one of the roads up the middle of the park. ***Watch the traffic on MacArthur, it is very busy that time of day***

Runners are so much more than just runners...

One of our Half Wits who shared this week that her niece was having brain surgery really got me thinking. The good news is that I was told the surgery came out OK as the tumor was benign.

One of the great things I have seen with our running community over the past several years is how supportive other runners are as we go through the travails of life.

Runners are great at encouraging other runners out there on the course during training runs or races, but runners are also there when life throws us a curve.

My father passed away last April 1 (I think it was his way of making us chuckle, by dying on April Fools Day!), the night before the 2005 Lincoln Memorial 1/2 Marathon. He was 79 years old, a WWII veteran, a great husband, and a father of seven kids, but he finally succumbed to a long battle with prostate cancer. Luckily, I was able to spend a lot of time with him over his last few months, something I will always cherish.

I showed up at the LM the next day and was greeted by many running friends who consoled me. Tim McCaughey (the race director) was even nice enough to have a moment of silence right before the start of the race in honor of my father, something I certainly didn't expect.

My father's visitation was in Peoria that week. People from the running club actually carpooled to drive up for his visitation. And not just a few, there were many SRRC members who went up for it. They did not know the man at all, but they all came up to support me. It was certainly awe-inspiring to see so many of my running friends show up that evening. That show of friendship is something I will never forget.

The support even continued after that. I was overwhelmed by the number of sympathy cards I received from runners. I lost count.

Many SRRC friends also contributed money that was used to purchase a tree in my father's honor which is planted in Lincoln Park. The blue spruce is just past the 5-mile mark on the Abe's Amble course, east side of the road. As I run through Lincoln Park all the time, it serves as a wonderful reminder of my dad.

That's just a little story of support that runners show each other. I am aware of so many stories like this, and it is a great thing.

All runners share a bond in our choice of excercise, and it is something that goes well beyond the physical activity of our sport.

This bond is also something that helps us all get through the training for an event like a 1/2 martahon. If we can run a 1/2 marathon, a lot of things in life just don't seem that tough!

Susan, thanks for sharing your experience and our thoughts and prayers are with your niece. Hopefully she has a long life of running in front of her!

Brrrrr!

How about that power of the group? On a day like today, with 15-20 mph winds and 20 degree windchill, it really helps to know you are going to have like 90 people out there running.

Great job today everyone! That route was a tad over 7 miles...7.2 according to one runner with a GPS. You are now well over half way to the 13.1 distance!

Whatcha think?