Thank you to everyone who came out to our inaugural Sunday Funday! Based on the feedback, I'm pretty sure we are required to do this again next year! It will likely be even bigger and better! This crew had a point-to-point run in either 5K or 5 mile route down the Sangamon Valley trail to Rolling Meadows Brewery (1.1 miles from the trail). It was warm and windy, but the brews were refreshing when we arrived...not to mention the hydration station on the trail. ;) Watch the

The time has come in our speed training to move to the track. Running speed workouts on the track has many benefits. The smooth consistent surface allows for development of better form, the distance is exact allowing for better pacing, and the surface is firm but not too hard. For our first track workout we will be doing a "Ladder". Each lap is 400 meters. We will do distances of 200/400/600/800/600/400/200 in this track ladder. Recovery between each interval should be

This week we will be running 2-person relay races. I will give details for the runs when we meet, but I hope to foster camaraderie and team aspects of running. We will meet again at Washington Park at the pavilion at 6pm. We will do warm-up running and stretching and then do the workout. This is our last week in the park as next week we will begin meeting at the SHG track. This week we are also having a potluck. I will provide hot dogs, buns, and condiments. Please bri

There there, don't be afraid! I'll get you to be pretty fast....and your little dog too (no, not really). So, this Wednesday's speed workout will be a prediction mile. We will do a warm-up with light running, static stretching, and then dynamic stretching. Everyone will record their predicted time. We will then head to the 1.25 mark of the Women's Distance Festival course (about MacArthur and Williams) Runners will proceed counterclockwise around the park finishing on t

This week we will be doing a team oriented workout called an Indian Run. The format is with a group of 6-9 similarly paced runners you run in a single file line and in rotation, the last runner speeds up and goes to the front. The rest of the runners encourage the passing runner. This creates a great bonding experience for the group! The group should continue this for about 2 miles. The distance can be extended with a cool down. Again, we will meet at Washington Park Pav