Had quite a few request to continue with some speed sessions for a bit so here you go.  Wednesday we will meet at 6pm at Washinton Park Pavilion.  After stretching, warm-up to Williams Boulevard and MacArthur.  Maybe do the dynamic part of the stretching there.  Then d...

Another year of speed workouts comes to an end this Wednesday.  We will meet again at Washington Park at

6 p,m.  We will warm-up as usual  and then do a variety of brief speed building activities followed by some fun relays. 

Afterwards let's have a Potluck!  P...

Bill: "Hey Kitten, What do you think about a light pole workout for Wednesday night's speed?

Kim: Yuck...I told you I don't like those goofy pet names people call each other!

Bill: So I guess Poopsy Woopsy is out for sure?

Kim: Grrr!

Bill: But what about the workout idea?

K...

If you've ducked out on a few of our speed workouts don't be down.  Maybe its time to give Bill and the speed group another try.  Wednesday night at 6pm at Washington Park we have another good workout lined up.  Waddle we be doing?

The workout for this week is "Ind...

It's time to pay the price for success, time to Run The Mile.  This should be Electrifying!  We've come full circle from the spring when we did our first timed mile.  Summer track workouts and several summer races should have conditioned you for more.  With upcoming ra...

YEAH BOI!  Its time for tempo.  We are back in Washington Park again this Wednesday at 6pm.  This week we are going to do some tempo running.  Similar to intervals, tempo is more of a sustained hard pace that simulates and prepares you for racing.  We will start as usu...

   Now that we've conquered the hills of Abe's Amble, let's continue to climb our way to success for fall racing.  With cooler temps and lower humidity, fall is a great time to race.  There are many great races, like Shoreline in Decatur, Octoberfest in Havana, and oth...

With school starting for SHG soon, this will be our final "Track" speed workout for 2019.  Next week we will return to meeting at Washington Park.  With many running the Abe's Amble event scheduled for next Sunday, I thought it would be a good idea to do some pace mile...

Bill: "Maybe we should try running some relays."

Kim: "Really?"

Bill: "No Relay!"

Kim: Rolls eyes again....

   This is pretty much the basic idea with every one of our conversations....anyway we are reeeally going to do some relay running for this week's "Speed" workout....

Speed Wednesday night at the SHG track. The workout will concentrate on increasing speed during a run. The intervals will be 800/400/800/400/800. Every 400 meters the goal is to increase speed by 3-5 seconds. (ie Your slowest 400 will be the first 400 of the first...