Group Running During the Week

It’s always fun to run with a group! Some opportunities for this week:

Wednesday, June 16
Time: 5;30 p.m.
Location: Washington Park – meet at the picnic shelter by the playground (close to South Grand Avenue)
Group Leader: Joni Stahlman will lead for two to three miles using the run/walk strategy we have been using

Crosstraining Opportunity
Wednesday, June 16
Bike riding on the Wabash and Interurban Trails.  Time varies.  Email Anne Baker [abakerATcmtengr.com] if you want to meet up for a bike ride. All levels are welcome.

Thursday, June 17
Time: 5;30 p.m.
Location: Washington Park – meet at the picnic shelter by the playground (close to South Grand Avenue)
Group Leader: Anne Baker will lead for two to three miles using the run/walk strategy we have been using.

It should be mentioned that the Thursday night group sometimes heads over to Xocimilcos for $2 margaritas after running!

Pics from Monday, June 7

Group shot!

Looking good and ready to run!

Lesa, neice and friend

and last but not least…

Barry and the girls!!!

Recap on our first group run

Wow, great job everyone! I know that things were a little chaotic at the start, so thanks for your patience. Each week there will be a few announcements, but as things settle down, we’ll be off and running before you know it.

The group ran 1.5 miles in 17 minutes + some change. We ran for 3 minutes, walked for 1 minute. Great job to everyone, wasn’t that hill tough?

After a brief water stop, we leaders were pleasantly surprised with a request to “do another loop”, so we completed an additional 1.5 miles at a run 1/walk 1 interval. Interestingly enough, even though we were walking quite a bit more, this loop only took about 18 minutes!

Don’t worry if you weren’t able to make it to Abe’s last night, or if you have to miss a session, it’s summer and schedules are busy.

Again, great work and we all look forward to seeing you next week!

- Anne

Welcome to the JABs!!!

First off, welcome to Abe’s Army! Some of you may have participated in the past, for others, this will be a bold new adventure. Whatever your experience level, we, as your leaders, will do our best to make this a great summer of running.

Introductions are in order — we are a team of three leaders — Joni Stahlman, Anne Baker, and Barry House — the JABs.

Leader Profiles —

Joni Stahlman:  I started running in 2006 after saying all my life that I would never be a runner. I was desperate after gaining weight when a person suggested I join Abe’s Army. I talked a friend into joining with me for support and completed my first 10K in 1:10:47.   My first real running accomplishment was when I actually ran a full 30 minutes without stopping; I was so excited I cried.  My last running accomplishment was running my first marathon in Chicago last October.  I always say running saved my life — at least it was a great start for change and I am grateful. As long as my legs will carry me I will be a runner.   I look forward to assisting you achieve whatever your running goals might be. You can do it. Joni

Anne Baker: I started in Abe’s Army back in 2004 as a recruit. I had just kicked a 15-year smoking habit and needed something to distract me. Back then, Abe’s Army was held out at FitClub South and the first night they made us run around a little bike path. It was hot and I thought they would have to carry me out on a stretcher. The healthy culture embodied by Abe’s Army and the Springfield Running Club is now an ingrained part of my lifestyle, and my interests have expanded to multisport. Now at the ripe old age of 48, I compete in short course triathlons. I’m not fast, but it’s all about getting to the finish line! Last summer I trained with Joni for the Chicago Marathon!!!  I am looking forward to working with each and every one of your this summer! — Anne

Barry House:  I was an on-and-off runner back in the late 70s-early 80s. I’d run for a few months, quit for a few months, and repeat. Then I got married, had kids, and quit until I learned I had diabetes at the age of 44. I started walking daily and that turned into running daily, up until I injured myself. Finally, I joined Abe’s Army in 2005 and learned how to train the smart way. I ran my first Abe’s Amble that year and have since run every distance up to and including a marathon. This is my third time as an Abe’s leader and I’m looking forward to helping everyone reach their goal.

How Does This Program Work, anyway?

The Power of the Group. The JABs will train as a group. We will meet on Monday evenings at 5:45 and start off with some easy stretching/warmup exercises. Then we will run. One leader will head up the group, another leader will stay with the middle group, and the third leader will follow behind. NO ONE GETS LEFT BEHIND!!!

Baby Steps. For the first several weeks, we won’t be running for long periods of time. We will run for 3 minutes, then take a walk break for one minute, and repeat this until we have covered the mileage that the schedule calls for.

Keep Up with Your Workouts. Check your Log Book for an outline of what workouts you should be doing the rest of the week. The workouts are also posted on this blog under the “This Week’s Workout” category.

Take it Easy! Each week we will increase the time spent running, but we will do this GRADUALLY. Ramping up speed and distance too quickly is a good way to sustain an injury, and we don’t want you to get injured!  

Stay cool. If at any time you feel you need a break and cannot continue the workout, indicate so to one of the leaders. It tends to be very warm during Abe’s Army and it is easy to get overheated. 

Race Day! By the time of the Abe’s Amble race in August, the walk break will be reduced to one minute at the end of every mile. Some of you won’t need that walk break. That’s great! Some of you might need a longer walk break, and that’s fine as well. The important thing to remember is that you are not competing with anyone but yourself.

Schedule for May 24 – May 30

Monday, May 24 - 1 Mile – Group Assignment
Tuesday, May 25 – Cross Train
Wednesday, May 26 – 1-2 Miles
Thursday, May 27 – Cross Train
Friday, May 28 – Rest Day !!!! Take it easy, rest days are important
Saturday, May 29 – 1.5 Miles (run or jog at a pace that is comfortable enough to carry on a conversation for 3 minutes, then recover by walking for one minute)
Sunday, May 30 – Rest Day!!!