This week we will be doing a cut-down workout. The distances of the intervals will be 400-800-400-800-400. Each 400 of the workout (including both 400s of the 800) you need to get faster with your last 400 being the fastest. Try to drop 2-3 seconds each time. For example: if you start with a 2-minute 400 the next 800 should 3:54 (1:58/156), followed by a 1:54 for the next 400, then a 3:42 (1:52/1:50) 800, and finally a 1:48 400. The workout teaches you control and to shi

This week I thought we might set out a donation cup for those interested in donating to St. John's Breadline. Last week my sister and I took cases of water to them to help them serve patrons during the high heat. Hoping to do something similar with any money raised by our group. This week's workout will be 6x600 on the track with a 200 meter walk/jog recovery. We will meet at the SHG track at 6pm for warm-up and stretching. Please remember to social distance and bring you

This week I thought we could use a former workout like a ladder. My thought is 400/800/1600/800/400. It is longer than the former ladder but based on our progress in training I feel we are ready. So let's meet this Wednesday at 6 p.m. at SHG's Track behind their West Campus on Washington St. We will do a mile warm-up and then stretch as a group. Please bring your own water and remember to social distance. I don't want us to contribute to any spread of the virus! (Dad jo

This week as we prepare Happily to race, we will be doing 8x400 (2-miles) repeats on the Women's Distance Festival course. Before each 400 I will give my thoughts on how to approach different parts of a race. It's always good to have a goal and strategy to achieve that goal when you are preparing to race. We will again meet at the pavilion near the playground in Washington Park at 6pm. Hope to see you there. DJA: With the restaurants opening back up I recently went to

Springfield Park District has given us the green light to host WDF live on July 11, 2020! ​ Ladies!  Bring your mother, daughter, sister or friend and run or walk this beautiful two mile course through Washington Park. This race is for women and girls of all ages, whether you are a competitive runner or just plan to stroll through the park.  Everyone who registers gets a race shirt and an awesome swag bag! Shirt guarantee deadline is June 19, 2020; additional swag is availabl