Monster Mash

Sign up now for the 2010 Monster Mash
https://secure.getmeregistered.com/get_information.php?event_id=2935



Monster Mash is the Annual Awards Banquet and business meeting for the Springfield Road Runners Club.

SRRC Social

Halloween Hustle & Trail Trot

For more information go to www.halloweenhustle.blogspot.com

It's Here!

Just think tomorrow this time most of you will have run your 1st 10k race, for a few others we hope if this is your second time that your times will have improved from last year. Be sure and eat right today an have a small breakfast in the morning, before 6:30am. Be sure and take water at the early water stops. Watch for us on the course we will be coming back to cheer you on and help run you in. Stop by the Bud Tent for the post race award ceremony and pick up your 2009 Abe's Finisher Medal. There will be a poster that you can get your picture taken in front of too.

Good Luck and see you in the morning!

Susan, Melanie, Maria and Kelli

Packet Pick up Info

Please note the SRRC newsletter has an error regarding packet pick-up time.  Here's the correct information.

Packet Pick-Up

Saturday, August 22nd, 2009, from 12:00 to 4:00 PM

Prairie Heart Institute
619 E. Mason
Springfield, IL 62701

Or on race day at the Bud Tent on the Fairgrounds from 6:15 - 7:15 AM

RACE Day

Race Day Checklist:
*Running shorts
*Running shirt
*Race number pinned to the front of your shirt
*Socks*Running shoes
*Chip attached to your shoe (timing device)
*Sport watch*Hat/Visor
*Sunglasses
*Water*Food/energy bar, etc...
*Race day instructions
*towel
*Change of clothes
*Camera

Choices for a last run.

1. 5:30 a.m. Trail next to BJ Grand Salon (west side by Mariah's) Melanie, Maria and Laura will be running there last run before race day. It is a flat course and we will do around 3.5 miles. All are welcome. Bring your own water. We can discuss race strategy before the run. Be there early and ready to run at 0530. Drop Melanie or Maria an email if you plan to attend this run: grace32003@comcast.net or mariaansley@comcast.net

2. 5:30 p.m. picnic shelter Thursday evening, Washington Park ,3 miles and bring your own water. We'll do the large loop of the park. Anybody is welcome to participate. We'll also discuss race strategy. Let Susan know if you plan to attend this run at shelm@siumed.eduThis is a pace chart. Look across the top to find 10K and then go to your approximate pace to see your goal time.

Picnic a Go

The picnic catered by Café Moxo will take place rain, shine or with extreme humidity. Please come by and enjoy your friends and a little fellowship with the other walkers/runners. It is time to celebrate the great accomplishments of the season. The committee will have the picnic available beginning at 6:30 p.m. this evening at our regular Monday night gathering place at Lincoln Park Shelter.If by chance you decide not to run this evening, please stop by and enjoy the picnic!

For all the last minute details abesarmy.blogspot.com

This is it!

Monday will be our last run together as a group. Our group has changed a lot over the last 12 weeks and ability has changed too. We will run an easy 3 miles Monday night and enjoy a picnic after the run. Please plan to stick around for the picnic. We will discuss race strategy and setting a goal for race day.

Packet Pick up will be Saturday, August 22nd, 2009, from 12:00 to 4:00 PM at the
Prairie Heart Institute
619 E. Mason
Springfield, IL 62701
Or on race day at the Bud Tent on the Fairgrounds from 6:15 - 7:15 AM.

Way to go Woggers!
You have completed the 12 weeks training and you are about to run a 10K in less than a week.

Final stretch

Looking forward to seeing lots of woggers on the IDOT trail tomorrow morning at 7 ayem for 5 miles of pacing work (your own pace). Choose a partner or two and try to evenly split the 5 miles with a water stop at the 2-mile mark. We'll provide transportation and water again at the Rochester end and return you to your cars.
Also, don't forget we have a final practice run on Monday followed by a picnic so bring your appetite and plan for 4 miles followed by food, friendship and fun. This will be the last opportunity to discuss race strategy, goals and pat yourselves on the back for getting this far.
Great job, everybody. Susan, Maria, Melanie and Kelli

Last of the Saturday Runs

Saturday, 7:00 a.m. Starting at the IDOT Lost Bridge Trail. We will be running to Rochester (5 miles) We will have our cars at that end to bring everyone back. This is our last Saturday run.

You Did It!

Way to go Woggers. YOU rocked the Abe's course today. I am so proud of everyone. Taking 6 minutes off of last years time is awesome. I can't wait to see what race day will bring. Susan checked in to see how every did and we are all very proud.

Monday we will meet at the park and run up to North Grand, down to Monument, into the cemetery and then back to the park. This should be right around 4 miles. The heat is back so be sure and hydrate and eat light meals on the days that you run.

Missing you

I'll be at my family reunion this weekend and unable to run with you but I"ll have my own run Saturday ayem on this mean hills of Brown County. I'll join back up with you Monday evening for 4 miles plus where we'll head back for a full loop through the cemetery via Monument Avenue off of North Grand Avenue. We're on the home stretch. Hydrate, eat well and get some sleep. Susan, Maria, Melanie and Kelly

Saturday 10K

Hey Woggers,
Get plenty of rest and water Friday night. Saturday will be your practice 10K. Last chance to run the full course with the Fair kicking off on Thursday.

We will be meeting Saturday morning at 7:00am and take off from the Grandstand. Melanie and I will drop water at two locations so that you will have 4 opportunities for hydrate during the run. Plan on working at your own pace and Melanie and I will be on the course to help you out. We are almost there!

Maria

Woggers Head into Final Stretch

Great job on the Wabash Trail on Saturday as you continued to learn to pace yourselves and lengthen out your running time. Since we still have 3 weeks remaining until race day, we've opted to meet at the Main Gate on Monday for our mock 10K (it will be more like 5.2 miles) with all the other water stops, hills and thrills and water supplied at our finish. Park at the main gate area and plan to start from there at 5:45 p.m. on Monday. We will most likely have our mock 10K next Saturday at 7:30 from, of course, the Grand Stand at a more normal race time and with another week of training under our belt. See ya Monday. Susan, Maria Melanie and Kelli

Saturday Trail Run

Hello Woggers,
Saturday morning we will be meeting you at 0730 at the Lost Bridge Trail (IDOT end) We will run to the other end in Rochester. That is 5 miles. Melanie will be dropping water at the 2 mile mark and we will have water in Rochester when you get there. Don't worry we won't make you walk back, We will be driving you back in our cars.
Maria, Susan and Melanie

Way to go

I'm impressed. You all did a great job last night of pacing yourself and completing almost 4 miles of a lot more running than walking. I was thrilled to see the progress and I hope you were as well. Please plan to join us Saturday at 7:30 ayem at the IDOT Lost Bridge Trail for 5 miles. We'll have vehicles at the other end to return you to the start. We'll also have water planted at the 2-mile mark. This will be another opportunity to learn to pace yourself so again plan on grabbing a running buddy on Saturday and get going. Monday night is the mock 10K with no pressure. We may decide on Saturday to start on mock 10K at the main gate. We did that last year. Thanks again for a great effort. Susan, Maria and Birthday Girl Melanie

Weaning and pacing

Okay, we're less than a month away now and it's time to learn to pace on your own without sergeants reminding you. The goal is even miles - the first and last about the same. We're going to attempt that today with 4 to 4.5 miles of evenly paced work. Grab a similar paced friend or two and the leaders will still be around to help guide you as we work our way through a course that winds back towards the fairgrounds and allows us to pick up water at the grandstand and then return. We'll focus on even pacing and attempting to run longer (even if it's slower) and walk faster when we walk. I hope that all makes sense. There's a surprise for all at the end of today's run/walk. Susan, Maria and Melanie (almost birthday girl)

Woggers Run 5

Way to go Woggers! You ran a hard 5 miles today. Great practice since we were on the actual course. I know my legs are feeling it today. You will be ready for race day with all the hard work you are doing.

Thank you everyone for helping Mary today.

See you Monday Night

Maria & Susan

Saturday 5 Miler

Saturday we will meet at 0730 at the State Fair Grandstand. We will run the course up to the entrance of the cemetary. We will have water there. We will then turn around and head back to the Grandstand. Let us know if you are coming, so we don't leave without you.

Mel is out of town to email Susan at susan.helm@comcast.net or Maria at mariaansley@comcast.net. Thanks and we will see you on Saturday!

Maria, Susan and Melanie

A month away!!!!

Great job last Monday! You tackles and conquered 4 miles complete with hills. Again, this was the toughest half of the course plus some additional mileage. Hope to see some smiling faces at 7:30 Saturday morning in front of the Grandstand to do 5 miles (basically all the way to the entrance of the cemetery - water stop) and return. You'll see that front part of the course that some of you haven't seen much of....Continue to hydrate well, eat well and get in at least 3 run/walks per week. Susan, Maria and Mel

Hard Half and Still Going Strong

Congrats to the Woggers and others Abe's Army folks who joined us this morning for 4 hard miles on the hardest half plus of the course. It was nice to see us stay together by pace and get the job done. I was impressed by how so many of you were willing to run the hills and not even complain...much. :-)
You're doing a great job and 2/3rds of the way there with 5 weeks to go. This Monday let's do the same thing we did on Saturday in reverse. For those of you who did it Saturday, you'll be that much more ahead of the game. Have a great remainder of the weekend.
Susan, Maria and Melanie

War Memorials

We will be running Saturday morning at 7:30 am from the War Memorials at Oak Ridge Cemetery. See you there. Maria, Susan and Melanie

4 mile workout - Saturday Run

We had quite the workout last night. Sorry we saved the hardest part for the end. Welcome to the group mother/daughter team Dawn and Nicolette. Happy Birthday to the youngest member of the Woggers. 10 years old.

Saturday Run
We will be meeting at the War Memorials in Oak Ridge Cemetery. We will be working the back half of the course. Be prepared. The hills are in this part of the course. We will me at 7:30 a.m.
Let us know if you are coming so we don't leave without you.
Maria, Melanie and Susan

Monday Night Workout

Our route for tonight.

Meet at the Park.

We will get to see the first half of the course. We will be taking you to the Grandstand and then back to the park for a loop. We plan to do 4 miles with a 2:1 ratio. We will be adding a few new members to the group tonight. We will talk about our Saturday morning run.

Big shout out to all the ladies who ran their first race at the Women's Distance Festival.

Half Way There

Greetings, fellow Woggers. For the first time I think ever, I'm going to miss an Abe's Army training and head out for a mini-vacation so I"ll miss Monday night. You're going to be in able (pardon the pun) hands with Maria and Melanie so enjoy your time. I believe they're thinking about heading the opposite direction - the fairgrounds and return. We'll post a training for next Saturday. It's going to be critical to completing Abe's Amble that you get in your long runs and the "power of the group" is pretty helpful. Please consider participating in the Saturday runs. I'll see you all next Saturday.

P.S. A special thanks to all who participated in the 30th Women's Distance Festival and to my soul sisters Maria and Melanie who helped in so many ways. Susan

Woggers Wog

Congrats, woggers, on completing another week and 3 miles under a new pace of 2 to 1. Continue to hydrate and get your run/walk in at least three times per week including next Monday. I'll be at the Women's Distance Festival this Saturday joined by my sistas Maria and Melanie so please join us and let me know you're there. It's a great event for women of all ages and children. Believe it or not, if you complete it, consider completing another mile or two some time that day or over the weekend to really make your "long run" legitimate. Have a great weekend. Susan, Maria and Melanie

Great Job moving to 2:1 ratio

Great Job Woggers. You tackled the hills and finished with 3.2 miles on the Garmin. We hope to see everyone this Saturday at the Women's Distance Festival supporting Sgt. Susan. If you aren't running in the race please get your distance in. This will help as we advance each week.

Stop by Saturday after the race at the Brickhouse for an SRRC social and view photos from the race that day.

Raindrops kept falling on ours heads

But we did it and you could too - hint, hint. Trust me, summer rain is a LOT more pleasant than winter rain. See you on Monday where we'll tackle around 3.5 miles as we journey from our starting point out to the War Memorials in the Cemetery and return. It's the tougher half of the course but one we need to see sooner rather than later. We'll also look at a 2 minute run (slow)and 1 minute walk. Water will be available at the entrance to the cemetery which we'll definitely stop for both ways. Enjoy the rest of your weekend, Woggers. Susan, Maria and Mel

Rain Rain go away...

Today the rain did not go away, instead it was a nice distraction to either run or not run. Yes we did run, there was no lightening, or thunder so off we went. We did have one person show up so we did our 3.5 miles. DID YOU???????? Monday night is back at Lincoln Park and we will cover some more of the course and include those hills!
See you Monday night
Melanie

Saturday July 4th

Ladie's and gent we will have a trial run at the WDF route, and meet at Washington Park. This will give us a little bit of hill workout, and familiarize the ladies with the WDF 2 mile route and then we will loop back around showing you the 5K route for total of 3.1 miles and then for fun we will add another .4 to make your 3.5!!! So let's meet at 7:30 at Washington Park near the tennis courts.

Melanie, Maria, Susan

5K and on the WAY

You did it! Half way there. Tonight you ran 3.1 miles. WAY TO GO. We will run Saturday morning and will post location and time a bit later in the week. Watch for an email or check the blog!

FYI- We will be moving up to 2 minutes running and 1 minute walking soon. Be prepared!

Half way there - almost

See you tonight. Look for the lime green Women's Distance shirts on your leaders. Don't be daunted by a 5K. We'll do it together. Hydrate and eat well (not heavy) today. Susan, Maria and Melanie

Monday Night 5K

We will meet Monday at the Fairgrounds Commodities building (Pork patio) just outside the grandstand. We will run 3.1 miles. Please eat right and drink plenty of water all day Monday.

Your leaders will be wearing lime green WDF 2008 shirts on Monday night. We can help you run the race or you can give it a go on your own. It is up to you.

Way to go to the 5 Woggers that showed up Saturday morning at 7:30 am. You know you are ready for Monday night. I think I even heard one say, "That was fun today!"

Hydrate, hydrate, hydrate and run early or late if necessary. You CAN do it. Send us your stories of how you're doing. Susan

Saturday Morning

Hello to all the Woggers! Hope you got your runs in this week. It has been very warm out there. Please hydrate before and after your run.

We will be running at the IDOT Lost Bridge Trail on Saturday at 7:30 am.

Monday is the practice 5K and we will meet at the fairgrounds in front of the Grandstand. The clock will be there for timing. Don't be afraid we will help you accomplish this distance.

Maria, Susan and Melanie

Abe's ARMY cancelled tonight due to extreme heat

Monday, June 22, 2009

Abe's CANCELLED for tonight due to Heat Advisory
Abe's Army will not be held tonight due to the extreme heat. Any group who wants to do a short training should plan to WALK, stay out of the sun as much as possible, HYDRATE, keep the session short, and use caution throughout the session. Issued by The National Weather ServiceLincoln, IL 3:06 pm CDT, Mon., Jun. 22, 2009... HEAT ADVISORY NOW IN EFFECT UNTIL 7 PM CDT WEDNESDAY... THE HEAT ADVISORY IS NOW IN EFFECT UNTIL 7 PM CDT WEDNESDAY. HIGH TEMPERATURES TUESDAY AND WEDNESDAY WILL AGAIN CLIMB INTO THE LOWER AND MIDDLE 90S. WHEN COMBINED WITH THE HIGH MOISTURE CONTENT OF THE ATMOSPHERE... HEAT INDEX VALUES BETWEEN 100 AND 105 WILL RESULT. MUGGY CONDITIONS WILL CONTINUE DURING THE OVERNIGHT HOURS WITH LOWS FROM 70 TO 75 AND HIGH HUMIDITY. PRECAUTIONARY/PREPAREDNESS ACTIONS... DRINK PLENTY OF FLUIDS... STAY IN AN AIR-CONDITIONED ROOM... STAY OUT OF THE SUN... AND CHECK UP ON RELATIVES AND NEIGHBORS.
Posted by Anne B at 3:43 PM

Meeting the Main Gate

Be sure and hydrate before tomorrow's 2.5 miles. It will most likely be a hot one, typical Abe's Army Weather. You need to be walk/running at least 2 other times besides on Monday. We'll review each other's progress tomorrow. We'll see that beautiful Main Gate of the Fairgrounds which is a welcome site as you return on race day. See 'ya on Monday at 5:45. Susan, Maria and Melanie

Monday Night

Hope everyone had a great weekend, despite the humidity. Monday night we will meet at our usual location at Lincoln Park. We are planning on doing 2 1/2 miles we are changing the route from last week. We will start out down the hill near the pavillion, head up the hill near Springfield College, head over towards 8th street via Black St. Once on 8th street we will pass Ridgley School, then to Sangamon Ave turn right and head towards the Main gate of the fairgrounds, water will be at the entrance and then we will head back towards Lincoln Park (part of the course) and finish at the starting point. We will have some doing 2:1 and 1:1. The goal by next week will be to get to 2:1. HYDRATE HYDRATE HYDRATE and make sure to bring water with you for when you are done, just in case they are out.
Melanie

Saturday AM

We will have a group run Saturday AM at the IDOT trail again at 7:30 meet in the parking lot. We will cover 2 1/2 miles and will allow you to work at either a 2:1 pace or 1:1 pace. Friday night remember to hydrate and eat a small snack before running. Monday night we will continue the same route as last week and go into the cemetery for another part of the course.
Hope to see you out there! I know it is getting hot, and it will only get hotter, run early in the am or pick a shady route and remeber to hydrate, hydrate, hydrate. If you feel faint, dizzy, or just not right, stop and walk to your start point.
Melanie

Woggers Woll

We're awesome. Last night was a great evening for tackling some hills, including the "Devil's back bone", the worst hill on the course. Okay, now you've seen it. Remember, you've now completed 1/3rd of the course. We will definitely meet again on Saturday for what we refer to as our "long run" (which is really a walk/run again) for a total of 2.5 miles. Details to follow today or tomorrow. Please be sure and get a minimum of 2 more runs in besides on Monday. If you go on vacation, consider a treadmill at your hotel or a swimming pool and laps. Something is better than nothing. Be sure and hydrate well hours before exercise and start trying to eat better - no burgers and fries prior to running, please. :-) Stay well. Remember, it's not about the race, it's about the journey. Susan

Rain Rain Go Away

A gentle rain will not keep us from running. However, lightening will cancel. If you are unsure if we are running tonight or any night/day please check the blog at abesarmy.blogspot.com for current information.

Monday night's plan

We are planning on staying with the 1:1 ratio of running and walking. We plan on covering ~2 miles and will be showing you one of your soon to be favorite hills. Don't be scared! We will take it slow and help you get through it. We will meet in the parking lot at Lincoln Park, near the announcement area. Remeber to hydrate all day long. Hope you had a great running weekend, I know I did.
Melanie

Hey, everybody. The fab four showed up at 7:30 for 2 miles of the "long run" on the IDOT trail and did a great job, keeping under a 14-minute mile pace the entire way with a 1 minute walk, 1 minute run. Congratulations. Staying on top of the "long run" each weekend is critical to your success, you "woggers", so get 'er done with the group or find somebody to do it with. See you Monday at Lincoln Park. If you arrive early, please use the time to warm up walking or stretching or both. If you have any questions, don't hesitate to ask. Susan, Maria and Melanie

CHANGE OF TIME

Saturday 7:30 at IDOT trail
We will plan on about 30 minutes ~2 miles
Look forward to seeing you then.
Link to trail sites:
http://www.springfieldparks.org/bicycletrails/lostbridgetrail.asp

Melanie

Welcome

I hope you all got your email. Looks like you found us, and we are excited that you did. We are here to support, encourage and train with your for your 10k on August 23rd. We have ~10 weeks left to accomplish this goal. Use your training log to keep track of your progress. We will ask you what you have done over the course of the week. We plan on having 2 group runs per week, Monday at Abe's training and Saturday AMs for longer runs.
This week will be IDOT trail at 6:30 am. We will cover about 2-2 1/2 miles or about 30 minutes of run/walking. Bring water bottles, and do eat something small before you come out, ie: banana with peanut butter.
Keep checking the blog for more information.
First SRRC Social event is Thursday June18th Springfield Sliders game. Find out more on facebook SRRC Socials or link from my page (Melanie Reynolds)
Melanie, Maria and Susan

Run Saturday Morning

The leaders of group Orange 4 will be running at IDOT Lost Bridge Trail on Saturday morning at 0630.

Week One - Orange 4

We came excited to get our recruits and start the training process. We left sad, hoping we will get some people next week.

Left to Right: Susan (aka: Sgt. Sue), Melanie (aka: BR or Baby Ruth) and Maria (aka: Marie)

Packet Pick Up

Leaders wait for instruction.

With a line out the door the excitement is building. Monday night here we come.

Abe's Army 2009

Welcome all 2009 team members,
As you will see this is our blog page from last year. We will continue to use this page for group communications, as well as be available on facebook. We look forward to being your leaders and seeing you cross the finish line this year on August 23 completing your first 10k.
Melanie, Maria and Susan