I guess we skipped right over spring and are in full-on SUMMER mode with this weather. It's Illinois, so all the seasons in one week isn't unheard of. With these hotter temperatures, please make sure you are hydrating all the time, not just when you feel thirsty. By that time, it could be too late. Get familiar with symptoms of heat exhaustion and heat stroke and back off if you are feeling any of them. We'd like to keep all of our members safe in the heat! Here's what's

For this Wednesday's speed workout we will again be at the track at SHG starting at 5:45pm. For this week's workout we will be running 6-8 x 400 meter repeats. The plan is to do these with limited rest (stopped). When I used to do this workout frequently we called it "Quarters on the 2". What that meant was every 2 minutes we would start a 400. If we ran one in 71 seconds we would only get 49 seconds rest before the next. So as a group calculate what would give you about

Hey all! Abe's Army training group has in underway, so now is the time to open up registration for Abe's Army for the rest of you! Can't wait to have you join us shutting down the Illinois State Fair in August with central Illinois' premier 10K event! Visit Abe's Amble 10K website for more details and the registration link!

It's finally here.....track time! This week we move from Washington Park to the track for our speed workout. The track is at "West Campus" of SHG (my alma mater) 1615 W Washington, at 5:45 pm on Wednesday. Besides having graduated from SHG, I also did my first stint of coaching as head cross country coach there before moving on to Rochester where I now coach. Should I go on? Kim says, "NO, enough about you!" For this week's workout we are doing a "Ladder". For those o

The word Fartlek which means "Speedplay" is Swedish and is a method of training that incorporates periods of fast running on a distance run. This week we will be running a variety of Fartlek type runs within our workout. This is a training method I've used for years and incorporated in a lot of track and cross country workouts for the teams I have coached. Often within our runs or races, the pace we run is fairly consistent. This is a good idea for longer races or traini

This week we are going to add some competition to the speed work....

Start time will again be Wednesday @ 5:45pm at Washington park playground shelter. We will warm up to MacArthur and then run a variety of hills. We will discuss techniques to run smarter and stronger on hills. Hope to see you all there! #speedwork