Abe's Army 2010

Race Day is Here!

2010-08-21T18:16:00.000-07:00

Race day is here. Best of luck to all the Abe's Army participants who have done the work and will run the race.

How to Prepare for Race Day - SJR Be Healthy Article

2010-08-17T09:15:00.000-07:00

The most important thing to remember when approaching race day is to do "very little" the week before the race. Often, we feel that a few good runs the week prior to the race will give us the extra edge - in actual fact your fitness can't change in the last week. Even if you don't feel fully trained for your race, DOING NOTHING can achieve the most benefit. Relative rest prior to a race will leave you with fresh legs giving you the ability to dig deep on the day. If you have been training all week prior to the race - you will have nothing to give on race day.

The week before a race such as the Abe's Amble 10 k running race, 2-3 short and easy runs during the week are all that is needed. Often, runners go for a run the day before (and easy 2-3 miles) to keep their legs loose, but some people feel better resting the day before. Ultimately, you will need to decide what works best for you.

Getting a good night sleep is important the night before a race - so hit the sack early and try to rest. Many people will feel excited about the race the next day and may have difficulty getting to sleep the night before, this is why my motto is: Get a good night sleep two nights before the race!

The night before the race check what the weather is going to be in the morning and make adjustments to clothing selections. Lay out cloths, running shoes, socks, race number, and hat to be ready for the a.m.

Eat a moderate meal the night before the race. Make sure it is something you would normally eat with no stomach or intestinal upsets. It is very important not to eat anything unfamiliar or too heavy.

The morning of the race get up 2-3 hours prior to the race, eat a light breakfast consisting of some carbohydrates, similar to your usual regimen.

Finally, don't forget to make sure you hit the bathroom before you head out on the course.

Have a great race and enjoy the process.

Brigitte Cutler, DPT, is a physical therapist at PhysioTherapy Professionals LLC. She has a master's of health science from Washington University's program in physical therapy. She also completed her doctorate of physical therapy at Washington University in May of 2008. For more information go www.physiotherapyprofessionals.com.

Monday Night Run & Picnic

2010-08-12T06:23:00.000-07:00

Walkers, speed walkers, race walkers, and run/walkers will start their last training run at 5:30 pm on Monday, August 16 from Lincoln Park, Shelter #7.

Runners will start their last training run at 6:15 pm on Monday, August 16 from Lincoln Park, Shelter #7.

Having the two start times brings us all in at approximately the same time so that we can enjoy the celebration as a group.

Food:  Catered by McCormick's Restaurant:  pulled pork and pulled chicken sandwiches; boca burgers (soy product); cheese tortellini pasta salad; red skin potato salad; chips; cookies and brownies

Soda and water will be provided.  Adult beverages are welcome.

We will have door prizes this year!

Abe's Cancelled tonight

2010-08-09T05:43:00.000-07:00

Due to extreme heat Abe's Army is cancelled for tonight, August 9, 2010.

2010-07-27T13:54:00.001-07:00

Maria and Melanie are headed for sunny and probably HOT Florida this Saturday. If any of you are interested in an early Saturday morning run (probably starting at the War Monuments) at 7 a.m., let me know. If no recruits are interested, I'll probably pass. Please let me know your thoughts about running 5 vs. 6.2 miles on Monday. In the past, our group has actually met at the Main Gate and left from there which shaves approximately 1 mile off the total. Another thought was to try and run the course the following weekend. Thanks. Susan

Saturday - July 24

2010-07-23T13:21:00.000-07:00

Susan and Melanie will be competing in the Brian McMillan 5k on Saturday at LLCC. I will be working in the morning and not able to go.

Saturday - War Memorials

2010-07-15T08:30:00.000-07:00

Saturday morning we will meet at the War Memorials at 7:00 a.m. We will run over to Lincoln Park, make a loop and return to the War Memorials. This should give us 4+ miles. We will have water at the Pavilion closest to the Nelson Center. Please drink plenty of water on Friday and eat light that evening. WE look forward to seeing everyone there.

Sorry folks

2010-07-12T19:54:00.000-07:00

Sorry for not showing up tonight. Susan is on vacation, and Maria and I have had sick kids since Saturday, not to mention we both are recovering from lack of sleep and family time from the WDF. Hope you all had a good run with our combined group leaders.
Saturday we will post our location for you in the near future.
Upcoming races,
Sizzling Mile next week see SRRC website link to KT Mac website there are also 2 kids fun runs info on the above blog.
7-24-10 Brian McMillan 5 K at Lincoln Land- slighlty hilly course out and back register at get me registered. com
Parade Run 2 mile route along the parade route for the State Fair parade
Melanie

Monday

2010-07-12T19:52:00.000-07:00

I hope everyone had a good run on Monday. Susan, Melanie and Maria are resting from a very busy weekend. WE promise to be back this weekend. It was great seeing everyone at the Women's Distance Festival. This weekend we will probably meet at the War Memorials at the Cemetary. This will allow you to see some of the course.

Saturday - July 2, 2010

2010-07-02T13:08:00.000-07:00

We will meet at the Washington Park Picnic Shelter at 7am. We will make two loops for total of 4 miles. Hydrate and think about what you eat tonight. See you in the morning.

Monday Run from Lincoln Park

2010-06-28T05:22:00.001-07:00

WE will meet at Lincoln Park on Monday night. WE will be merging with another group which should help out with our wide range of pace. There will be a total of 6 leaders. I hope to see everyone out there tonight. Remember to drink plenty of water today and plan your meals accordingly.

Saturday Run - June 26

2010-06-25T07:03:00.000-07:00

We will be showing off the 2 mile course of the Women's Distance Festival. We will meet at the Washington Park Picnic Shelter at 7a.m. We are scheduled to run 3 miles, we will make the 2 mile loop and then add one more to the end. Hope to see a few more faces out there this weekend for the run.

Let Susan (susan.helm@comcast.net) or myself know if you are coming so we have a count.

Thanks/
Maria - mariaansley@comcast.net

5K - don't panic

2010-06-21T06:11:00.000-07:00

First of all, watch the Abe's Army blog for weather postings today but ASSUME we run unless it's thundering and lightening. We're going to tackle a 5K course (that's 3.1 miles). Don't panic. My suggestion is dividing up into three ability levels - 13 minute mile, 14 minute mile and 15 minute mile and still use our 2 minutes running and 1 minute walking ratio. We'll assign a leader to each of the three pace groups. Drink.

Saturday Morning run

2010-06-18T06:22:00.000-07:00

Washington Park is the Place. 6:30 a.m. at the picnic shelter close to the tennis courts. This will be your view of the Women's Distance Festival Course, plus one more mile. I hope to see as many of you out there as possible. We have the practice 5k on Monday night with the clock. It will be hard if you have not been working up to this. Drink plenty of water tonight and get some rest.

Feeling lonely

2010-06-16T07:00:00.000-07:00

We miss our "Rewinders". I'll be out of town helping my daughter move apartments this weekend but please don't forget to run/walk, bike, swim at least 3 X's per week. Body Glide is a good investment during these hot times. Hydrate. See you Monday. If it's as warm and humid as expected, we might move to Lost Bridge Trail or meet at Lincoln Park where there's more shade. Hugs, Susan

Monday

2010-06-15T09:47:00.000-07:00

Monday night the group was missing a few people. Let's give a big shout out to ANGIE for being the only one to show up and run with her leaders. We ran to the 1 mile mark and returned via gate 11. It was warm and we we did a 2:1 ratio. If you are trying to complete your miles inside on a treadmill that is great, however, when it comes to race day and you haven't been running in the heat your performance will be less than expected. Check back later this week to find out were we will be on Saturday morning.

Maria, Melanie and Susan

Monday June 14th

2010-06-13T20:22:00.000-07:00

We will meet at the fairgrounds. We will cover 2 miles, and cover the start and finish area of the race route.
Hydrate, hydrate, hydrate!!!

See you at the fairgrounds near the wine sign under the awning.
Melanie

Sat June 12th

2010-06-11T19:31:00.000-07:00

We will be meeting at IDOT trail, we will cover about 2-2.5 miles at 7 am
Sorry for the late post, time flies!
See ya in the AM
Melanie and Susan
Maria will be there in spirit

Saturday - June 5th

2010-06-01T20:05:00.000-07:00

Saturday, June 5th we will not be able to run with the group. Susan and Maria are working the MMC Burn 5K at Washington Park and Melanie is having a garage sale. Feel free to run at the trail without us. Let us know how you did.

Keep moving!
Maria, Melanie and Susan

Saturday Morning

2010-05-27T07:54:00.000-07:00

The plan Saturday morning is meet at the Lost Bridge Trail in the IDOT parking lot at 7:30 am. We will be running some before 7:30 so if we are not there right at 7:30 just hang tight. We will be covering two miles and plan to do a 1:1 minute ratio of run/walk with you. If you can do more than that go right ahead. Hope everyone will join us on Saturday morning for your long run. It is hard to do it alone and company always makes it go by faster.

Welcome to Abe's Army

2010-05-21T13:55:00.000-07:00

Susan, Melanie & Maria

Welcome to Abe's Army 2010!

Monster Mash

2009-12-09T14:17:00.000-08:00

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

2009-10-26T09:13:00.001-07:00

Halloween Hustle & Trail Trot

2009-10-12T14:12:00.000-07:00

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

It's Here!

2009-08-22T08:12:00.000-07:00

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

2009-08-21T07:41:00.000-07:00

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

2009-08-20T16:41:00.000-07:00

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.

2009-08-19T11:38:00.000-07:00

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

2009-08-17T14:07:00.000-07:00

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!

2009-08-16T16:25:00.000-07:00

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

2009-08-14T06:56:00.000-07:00

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

2009-08-11T12:22:00.000-07:00

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!

2009-08-08T19:39:00.000-07:00

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

2009-08-06T13:09:00.000-07:00

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

2009-08-05T13:43:00.000-07:00

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

2009-08-01T12:38:00.000-07:00

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

2009-07-31T11:38:00.000-07:00

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

2009-07-28T09:55:00.000-07:00

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

2009-07-27T04:50:00.001-07:00

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

2009-07-25T09:35:00.000-07:00

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

2009-07-23T20:32:00.000-07:00

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!!!!

2009-07-22T09:25:00.000-07:00

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

2009-07-18T15:41:00.000-07:00

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

2009-07-17T12:46:00.000-07:00

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

2009-07-14T19:48:00.001-07:00

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

2009-07-13T08:17:00.000-07:00

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

2009-07-12T06:35:00.000-07:00

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

2009-07-07T13:19:00.000-07:00

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

2009-07-06T20:27:00.000-07:00

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

2009-07-04T18:35:00.001-07:00

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...

2009-07-04T12:45:00.000-07:00

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

2009-06-30T20:48:00.000-07:00

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

2009-06-29T18:06:00.000-07:00

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

2009-06-29T07:28:00.000-07:00

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

2009-06-28T15:37:00.000-07:00

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!"

2009-06-25T13:00:00.000-07:00

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

2009-06-25T07:08:00.001-07:00

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

2009-06-22T15:21:00.001-07:00

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

2009-06-21T19:13:00.001-07:00

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

2009-06-21T18:44:00.000-07:00

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

2009-06-18T20:22:00.000-07:00

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

2009-06-16T08:23:00.000-07:00

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

2009-06-15T12:11:00.000-07:00

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

2009-06-14T19:40:00.000-07:00

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

2009-06-13T15:26:00.000-07:00

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

2009-06-09T16:49:00.000-07:00

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

2009-06-08T21:33:00.000-07:00

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

2009-06-05T13:24:00.001-07:00

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

Week One - Orange 4

2009-06-01T21:06:00.000-07:00

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

2009-05-28T19:12:00.001-07:00

Leaders wait for instruction.

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

Abe's Army 2009

2009-05-10T18:48:00.001-07:00

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

Spring training links

2008-12-23T13:44:00.000-08:00

http://www.runillinoismarathon.blogspot.com/

This is the group that was training for the frost toes now carried over for the marathon. They have formal meetings tues/thurs and sat.

http://frost-toes.blogspot.com/

http://springfieldhalfwits.blogspot.com/

The New Year is coming and we want you back in 2009!!

2008-12-20T09:15:00.000-08:00

SO It may have been a while since you have done anything, but NEW YEAR and NEW YOU!
I hear we already had one "biggest Loser" from our group Chris K. Congrats from all of us Sticks.
Maria, Christi and myself combined have lost at least 60 lbs with hopes of more in next year. We completed the 9.3 miles at Shoreline and The FROSTBITE 10 miles... Let's all work together to meet our New years Resolutions.. Putting them in writing and achieving them is part of it! If you need anyone to be accountable to we would love to help you!
Don't forget to sign up for Abe's Army again.
Looking forward to a great new year and new STICKS!
Melanie, Maria, Susan and Christi

Hello out there...

2008-10-06T18:26:00.000-07:00

Is anybody out there??? Running??? Walking??? Breathing????
If you haven't been out there, you need to get out there! The weather has been awesome, no excuses please... Fall races coming up are The Halloween Hustle-fun run, Arthritis Jingle Bell run or walk-5k Run, Frostbite 2 or 10 miles.
I will not tell you any lies! The frostbite course looks very intimidating. But if you train hard, anything is possible. Look forward to seeing some of you out there !
Melanie, Maria, Christi and Susan

Shoreline Classic 15K

2008-09-21T18:04:00.001-07:00

Susan busts a move to the fun music. . . it was amazing, every song was one of her favorites.
Karol busts a few moves with Suan before the race.
Melanie taking a picture of me taking a picture of her.
Team Sticks represent at the Shoreline Classic 15K. Susan places 3rd in her age group. WAY TO GO SUSAN!

Hello ladies and gent

2008-09-10T21:37:00.000-07:00

Haven't heard from any of you sticks, hope you haven't fallen off the branch and become floating logs! Hope to see you out at a few of the fall races. The leaders minus Christi(on call) are doing the Shoreline, we have all four been doing the runs on the weekends, just on Sunday mornings at the trail. We did our long one last week and that was a challenge but we did it!
Keep in touch your leaders..
Melanie, Susan , Maria and Christi

Celebration with Wine

2008-08-27T17:42:00.000-07:00

A huge thank you to the team for the great cake, wine and gifts for your leaders. I plan to return to It's All About Wine for more Wednesday and Friday night fun. Thanks for being such a great team. Your Leader! Maria

Anyone wanting to run on Sunday morning is welcome to join us. . . Melanie, Christi and myself at 630am at Lost Bridge Trail. . . Distance determined that morning. FYI we covered 7.45 miles last Sunday.

Celebration with Team Sticks

2008-08-19T18:05:00.000-07:00

Next Wednesday Aug. 27 at 5:45 stop by It's All About Wine for a Team Sticks celebration.
Flights by the glass or bottle. Bring your 10% discount card and lets celebrate one last time as a team.

If you can make it drop Vera a note at the email listed below.

mtcookie57@comcast.net

The Team Photo

2008-08-17T17:34:00.000-07:00

Less than 24 hours to go!

2008-08-16T11:53:00.001-07:00

Hello Sticks!
Less than 24 hours to go. I hope you are relaxing today. Don't forget to drink your water and watch what you eat. No heavy greasy food. Try pasta or rice dishes and maybe some lean protein. Please eat in the morning at least one hour before the race, preferably 2 hours before. We will meet you at the restrooms for a group photo and any last minute questions. Don't forget to pick up your packet today 12-5pm at Athleticare South Sixth Street.
Maria

Picnic Head Count Needed

2008-08-13T09:19:00.001-07:00

Abe's Army needs a head count from our group regarding who might be attending the final picnic next Tuesday at 5:45 (same place in Lincoln Park). It will be catered by Turasky's and there is no cost involved. Adult beverages may be brought as well as long as people are discreet. Obviously, us STICKS would sit together. Please let Susan know if you'll be able to attend by the end of today or first thing tomorrow. Remember, we're meeting at the bathrooms just south of the pork patio area at 7 ayem on Sunday for a group huddle and photo. Go, STICKS!! Sergeant Stick

Walk in the Park

2008-08-12T20:13:00.001-07:00

Way to go everyone. Great times tonight and loved the Popsicles. Thank you Jill. Things to remember. Don't over do it on Thursday, 2 miles is enough. Eat right and rest. Sunday will be an awesome day for everyone. You have trained hard and we can't wait to see what you will do.

We will meet everyone Sunday morning at 7am in front of the bathrooms. We will take a team photo and then talk about race strategy. Please eat in the morning but no later than 6:30am.

Your Leaders,
Susan, Melanie, Christi and Maria

Shirts

2008-08-12T11:59:00.001-07:00

Team Sticks shirts are ready. $10 each. We will have them tonight (Tuesday, Aug 12th) at Washington Park Tennis Courts at 5:45 pm for anyone interested in purchasing.

Last Tuesday

2008-08-08T08:54:00.001-07:00

Tuesday night we will be meeting at Washington Park by the tennis courts at 545pm. We will be talking about Race Day Strategy, Packet Pick Up, Hydration, pre race Food.

The shirts should be finished and anyone wishing to buy one can that night. We should have them with us and know the total for each shirt. They are a sleeveless white dri release shirt with the Team Sticks Logo. Hope you plan to wear your shirt on race day.

Go TEAM STICKS!

JJ on Thursday

2008-08-07T18:53:00.001-07:00

Jill and Jasmine hit the trail tonight for 5 miles. Way to go ladies. Times are looking very good for both of you. I loved the enthusiasm to tackle the hill at the end.

The shirts should be ready for Tuesday night. We should know the final cost by then too.

Notes for the week

2008-08-06T21:53:00.001-07:00

Thursday night (Aug 7th) - IDOT Lost Bridge Trail 4-5 miles with Susan & Maria @ 545pm

Saturday morning 730am with Maria, IDOT Washington Park Picnic Pavilion (start of WDF 2008) 5-6 miles - I have a confirmation. Way to go Jasmine, I will see you there!

Sunday morning 630am with Melanie and Christi, IDOT Lost Bridge Trail 6 miles.

Don't pass up these opportunities to get this distance in. Next week we will be cutting back to prepare ourselves for the race on Sunday.

TeamShirts are going to the shop for imprinting. They are a sleeveless non fitted dry wicking shirt. White with the logo shown previously on the blog. Hope you plan to wear them on race day. We do!

Please be thinking about next Saturday. There will be packet pick up on Saturday from Noon -5pm at Athleticare on South 6th Street and you will receive another shirt for Abe's Amble and you need to start thinking about your pre race supper for Saturday night. Maybe consider pasta as a main dish. For tips on breakfast for Sunday see a posting earlier on this site. Drink plenty of water all day Saturday and Sunday morning too. We are nearing the end of your training and we are excited to see what everyone can do. We are proud of our TEAM STICKS!

Finishing

2008-08-03T20:31:00.001-07:00

The finish line at last years Abe's Amble.

This was when Melanie was crossing the line.

Remember, We will be there for you. Whether we are behind you, next to you or meeting you at the milkshake stand for the last run in.

Melanie and Christie coming out of the Cemetery.

Saturday update

2008-08-02T16:06:00.000-07:00

Congrats to Angie P., Karen, Vera and Jill for finishing the Abe's Amble course this morning. The weather wasn't bad...all things considered. Angie learned something the hard way but I"ll let her share her story on Tuesday. Which brings me to Tuesday - let's meet at the IDOT Lost Bridge Trail at 5:45 for 6 miles of shade. I'll have water at the 2 and 3 mile marks. I'm going to ask that you all pay more attention to pace and attempt to buddy up with a running/walking partner that evening. Also, STICKS shirts are in the making so we'll talk about those more on Tuesday as well. Remember, cotton is rotten....:-) Sergeant Stick and Maria
It's not too late to see the course - join Mel and Cristie Sunday ayem.

Or another option..

2008-07-31T19:25:00.001-07:00

Sunday AM at the Grandstand, at aprox 0645 we will take off for the same course
Melanie and Christi

Saturday - Abe's Amble

2008-07-31T08:38:00.000-07:00

Hope to see several STICKS 7:30 ayem in front of the Grandstand Saturday morning ready to give it a try. We'll cover the entire course and have several water stops available (stop as you want or need). It's going to be another hot, humid day so hydrate the evening before. Also, if possible eat some breakfast at least one hour before we take off. See you then. Sergeant STICK and Maria

Idea For Shirt Design

2008-07-28T12:13:00.000-07:00

This is an idea that I came up with. Let us know if you like it. We can get prices for shirts. We will need sizes too.

Pre Race Food

2008-07-28T12:04:00.000-07:00

Taken from

http://www.yourrunning.com/forum-best_pre_race_food

The night before:
Higher carb meal: 300 g carbs in meal and snack, moderate in fiber, easy on fat, plenty of fluid. ex: pasta dishes, rice dishes, lean protein, cooked veggies.

The day of, about 2 hours prior:
cereals, breads, crackers, fruit, juices, jelly
Example of pre-event meals:

390 calories and 75 g carbs (this is my pre-event meal of choice for 10k)
2 slices of toast of 1 small bagel
1 large banana
1 tbsp jelly
1 tbsp peanut butter
water

Last July workout!!!!!

2008-07-26T13:14:00.000-07:00

It's hard to believe that we're almost there but it's true. Many of you have put in a lot of hard work and it's starting to show. Great job this morning. Jazmon completed 5 miles!!!! This Tuesday we're going to meet at the Main Gate of the fairgrounds and leave from there for the mock Abe's Amble. I'll have water for everybody when we return and there will be water on the course. Please hydrate BEFORE you leave that day and consider combining gatorade with water (1/2 of each). You can park your cars in the old Happy Hollow are along the street down "Main Street" of the fairgrounds or behind the Illinois Building. We'll meet at 5:45 and take off then and return to that point. Next Saturday we'll attempt a full Abe's Amble for those who wish starting at 8 a.m. at the Grandstand and I'll have water at the beginning of the Cemetery and the 3 mile mark (war memorial). The final Tuesday I was thinking about having us return to the Lost Bridge Trail for a solid 10K workout with pacing, shade and fun. Let me know what you think. It's YOUR workout and I want you all to feel like it's helping you meet your goal. Sergeant Stick, Maria, Cristi and Melanie

Awesome!

2008-07-22T18:06:00.001-07:00

You all did a great job tonight. I personally love this trail and feel good on it. It was a nice change of pace and kept everyone pretty cool.
I have posted a few questions if you could so kindly respond.
1. The leaders will do everything in our powers to make sure you all have someone to run you in on race day ( unless of course you beat me......:) but Susan will make sure you come in if you are ahead of me! and Maria will make sure you have a picture to prove it, we were thinking that if we had a "team" shirt of some sort like orange it would help us identify you on the course and cheer you on when we see you and run you in... I remember last year my boss came and ran me in , it was nice to have that much needed motivation and inspiration at the end of the course. We will let you know details of price etc if you show the interest!
2. We were thinking of a get together sometime before the race to sit and chat and of course eat some good food.
See you all on Saturday at the war memorials at 0800... for another 4.5 miles of fun.
Melanie

Crunch Time

2008-07-20T13:28:00.000-07:00

Two things....if you're going out in this heat and humidity, be sure and hydrate well prior to doing so and possibly consider a route that keeps you close to home in case you get to feeling light headed. All STICK leaders will do everything in our power to help you reach your goal as we close in on the last month of training. If you feel you'd like extra help, please contact any of us and we'll try to accommodate our schedules to train with you. I can possibly train early in the morning (like 6 or so) on any week day or any evening except Thursdays. Let us know if you want or need our help. Don't panic about the upcoming mock Abe's Amble at the end of the month. We are considering starting at the Main Gate vs. the Grand Stand which would give us around 5 vs. 6 and be more where we are then. If you feel completely comfortable with the challenge of a full 10K, you are welcome to go with the rest of the training groups but that is our current thought now. Everyone should be pretty comfortable (hah!) with run/walking 4 miles now and we're going to work up from here. No, it's NOT EASY but you're doing it and that's all that matters. Keep showing up. Enlist friends and family to help as your support team. Put running/walking in your calendar. Make it a priority. Your health should be a priority. Sergeant Stick

Dodging a bullet

2008-07-19T13:19:00.000-07:00

Many Sticks took advantage of Saturday's run opportunity and the opportunity to see the hardest part of the course. Great Job! It started raining - hard - about 10 minutes after we finished. Phew! That would not have been fun. We'll be working up to 4.5 miles this Tuesday and probably will include some hill work - sorry, it's necessary. I'm very proud of each and every one of you for all your hard work and dedication. It's paying off. You're close to meeting your goal. See ya Tuesday. Don't forget Sunday's opportunity with Mel and Cristi if you missed Saturday. Maria and Susan

Sunday

2008-07-18T14:52:00.000-07:00

Will be at the war memorial as well. 0700. We will be there!
Hope to see you,
Melanie and Christi
Please let us know by email or call my cell phone so we wait for you..
741-6469

Saturday grind

2008-07-18T10:41:00.000-07:00

If you want to be prepared for Abe's Amble, consider joining fellow STICKS at the War Monument end of the cemetery tomorrow morning at 8 ayem for 4 miles back and forth through the cemetery portion of the course into Lincoln Park. You will once again work at your own pace. I'll have water available at one of the shelters at Lincoln Park. No, it's not easy but it will definitely prepare you for the race. You'll see the majority of the hills of the course. Please consider joining us. IT'S FOR YOUR OWN GOOD!!!! If you can't make it, I believe Mel and Cristi or running at the IDOT Lost Bridget Trail Sunday morning. See you tomorrow at 8. Maria and Susan

Just an update on a fellow stick

2008-07-15T18:26:00.000-07:00

Just spoke with Vera she said she was being babysat by her neighbor, she wanted to thank everyone who came to her assistance tonight and helped her out. She was feeling much better.
Just a reminder to everyone let your body be your guide. Tonight was the true test of endurance. Way to go to all that came out an endured the heat.
Keep drinking - water that is....
See you Sat or Sunday AM both will be at the war memorial for about 4 miles, Sat time I think I heard was 0800 and Sun time about 0700,
I will post if a different time.
Melanie

Tonights Route 4 miles

2008-07-15T09:06:00.000-07:00

Tonight we plan to run about 4 miles. There will be water at the 2 mile mark.