I'm registered to run in the 5K and the Quarter Marathon distances at the Springfield Marathon.  The organizers gave me a discount code for anyone who has done training with me. Use code: TrainerBILL for a discount when you register for one of the events at the Springfield Marathon on 10/13 and 10/14. This is a well-produced event in a beautiful location in Springfield.   Here's the link to register: https://springfieldmarathon.com/ Hope to see you out there! -Bill ...Continue Reading

Okay, If you were at the Sept 10th practice, remember I said that I would share with you the 2nd most powerful exercise this week. Well, I forgot to do that last night. But before I do, I want to remind you what the 1st most powerful exercise is. Here's a video link (https://youtu.be/C_VtOYc6j5c) to study the squat technique. Remember to hold on to a pole or door frame until you have enough leg strength to do a deep squat on your own. I know some people due to flexibility issues that never can do a perfect squat but th ...Continue Reading

Hi Striders - I'm looking forward to our fall sessions.  6 weeks to a happier healthier you!  I want to emphasize that this is a walk interval training program that is open to beginners and experienced walkers and joggers.  If you are road runner that strives to run without walk breaks you can use this training to build up your endurance but please plan to do so using walking breaks at a time interval that keeps you from a "forced" walk break.   You see "forced" walk breaks ...Continue Reading

It's Time To Start Our Fall Training (end of summer) Who is ready for the fall session we talked about doing?    This will be a 6 week Monday night walk, walk/jog or walk/run program (Sep 4 to Oct 8th Columbus Day).  We will start on Tuesday the day after Labor Day September 4th (the only Tuesday evening session). All other sessions will be on Monday evening.   Start time is 5:45pm in Washington Park by the Tennis Courts. Our blog where news is posted is at https://ccstriders.blogspot.com ...Continue Reading

We are meeting tonight in the park at the usual time 5:45pm. I just put the hotdogs in the crock pot and have the veggie burgers in the oven. I'll be there to set up about 5:30. I'll bring a big table too. Looking forward to our final session tonight! See you soon! Plan to get one 2 mile loop in before we start eating between 6:15 and 6:30.  Remember to bring a food item for about 10 people.  Chips, pickles, side dish, lemonade, etc... See you tonight! Bill ...Continue Reading

Unfortunately we only had 15 people sign up for this race so far.  With only 2 weeks left even if we doubled the number we would not have enough to cover the cost of insurance, awards, tshirts and food.  If you already registered for the event, I'll send you a personal email on what your options are (refund, etc...) Next year we will make the event part of the sign up for the 5K training and maybe have our last training session be the Tortoise and Hare 5K.  That might help get this event on the map.&nb ...Continue Reading

We are all most done with our 5K training program.  Tonight you might be ready to do the full distance of 3.1 miles.  We'll start at our regular place and head out for a 3.1 mile out and back route. If you aren't ready to do 3.1 miles you can turn around at the 1 mile mark and make it 2 mile mile route.  That's up to you of course. I'll put a water station at the 1 mile mark and you will come back by it at about the 2 mile mark.  This will give you 2 opportunities to rehydrate. I'll also set up a ...Continue Reading

I know this event was put together rather quickly but I promise we are going to have a lot of fun.  This event favors all kinds of people with two waves of participants who have their own awards!   This event is on May 26th starting at 8am.  This is a great way to start off you Memorial Day Weekend!  You can use Coupon Code "*CCS18*" to get $5 off the registration fees.  Just add that code on the payment page.  Remember the tshirt cut off is May 11th!  Here's a l ...Continue Reading

The Inaugural Tortoise and Hare 5K on May 26th is open for registration!  This event is geared towards all those walkers, walk-runners and runners who like to have fun while they are getting their Saturday morning exercise. We'll be running on the beautiful tree-lined streets of Leland Grove just south of Washington Park.  Get your tortoise and hare costumes together because we'll be giving out special awards to those with the most inventive costumes. Pair up with a hare or a tortoise and use your combined ...Continue Reading

Hey Striders, Can you believe it?  4 weeks into our 7 week program!   Tonight we'll do a full 2 mile circle in Washington Park.  Add that to a little warm up and we'll be 2/3'rds to our 3.1 mile distance.  The temperature should be around 64 degrees at the start!  Awesome!  Week 3 was a wee bit cold for a Spring training session but we had fun! Now that it is warmer... please do come out!  It's never too late to start. See you tonight! -Bill ...Continue Reading