October Athlete of the Month
November 22, 2015

October Athlete of the Month

 

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Congratulations on earning the title “Athlete of the Month” Andrea!! You bring such great energy, buckets of smiles, and positive vibes each and every time you step into the gym. We are proud to have you a part of the Thunderbolt family!

When did you start with us and what inspired you to walk through the doors of CFTB?

A friend at work had been telling me to check out his brother’s gym in Oswego, but I never gave it much consideration since I already had a gym membership elsewhere. One sunny May morning on my way home one day after a particularly duchy day at said gym, I decided to pull in and ask what CrossFit was all about. I was looking for something that challenged me for sure, but I’d also been missing the comradery of being part of a team. It quickly became apparent that CFTB was exactly what I was looking for. I went in to work like a week later with my hands torn up and my co-worker asked what happened. I told him I finally tried CrossFit and I fell in love. The crazy part? CFTB is his brother’s gym…

You have become quite the CrossFit Athlete with the callouses as proof. What’s one of your favorite moments at CFTB so far?

I think any time anyone gets a PR it’s a pretty stellar moment. It’s like “Hey guys! So-and-so got their first whatever!” and the whole box stops to cheer and give high fives…and if Coach Molly’s there you’ll probably get a running hug/tackle and it feels awesome. It’s the little victories that make us keep motivated to get the next one, and CFTB celebrates those little victories in abundance. It’s hard not to love coming to work out when your fit fam is so dope and supportive.

It’s your day to shine, you are singing live at the Super Bowl, what song are you singing? 

I would get Mason on his drums, Kevin on the guitar, and Ashley with her sweet pre-wod dance moves and rock out to some “Walking on Sunshine” by Katrina & the Waves. It would be epic.

Halloween is coming up, give us a clue about your costume!

I’m suuuuper pumped for the Halloween WOD! I’ve got a couple costumes I’m trying to decide between. It will be totally dependent on the weather…and if I can find a sweat-proof green skin dye…

Lay it on us. The “Louie” workout, and the song or artist to go with it.

Oh my golly I’ve dreamed of this…the “Chip to my Lou” (see what I did there?) would be a team WOD/chipper with pull-ups, partner pushups, partner sit ups, box jumps, relay sprints, fireman’s carries, wall balls, toes to bar, pistols…okay so like every gymnastics movement…and it would end with a 5k or something crazy. And the best part? We’d have an ALL NICKELBACK playlist!!!

If you could have the ultimate cheat meal, with no negative consequences, what would it be?

If I could eat anything I wanted and suffer no unpleasant repercussions I would go to Texas Roadhouse and eat like ten tubs of that cinnamon butter, a couple giant t-bone steaks, and then I’d roll myself over to Baskin Robins for a triple scoop of cinnamon oatmeal raisin ice cream.

Andrea. AKA “Louie” Musselman. A ray of sunshine, a woman of courage and never ending positivity, and an inspiration to us all. Tell us about your training experience over the last few months. 

My level of fitness has skyrocketed since I joined CFTB in May. I’m faster, stronger, leaner, more agile…and I have whole new skill set I didn’t have before, thanks to our amazing coaches. Scott is so aware and attentive of each individual athlete, Ana never lets you quit or give less than your best, Justin pushes you past the limits you have set for yourself in your mind, Molly’s infectious positive energy makes you feel like your little victories are the most important achievements in the world, and Tiff is the athlete and competitor you aspire to be. Though they’re all so different, I love the “all for one” attitude they share, and in turn, pass on to us. Through their guidance I’ve learned more about what I am capable of both physically and mentally in a few short months than I had in several years prior. I totally ‘drank the koolaid’ and I’m so happy I did.

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September Athelete of the Month

 

Thank you for selecting me for athlete of the month. I really appreciate all the coaches for helping me reach my goals and helping to consider new goals I am still working towards. All the people at CrossFit Thunderbolt have been supportive and made my transformation possible. I want to thank everybody for all the encouraging words that has kept me going.

How long have you been with us at CFTB? And what drove you to take the plunge?

I have been at CrossFit Thunderbolt since the end of march. I was looking for something to do to workout since I was pretty out of shape. Katie had been doing CrossFit for about 3 months and had been asking me to try it. She convinced me to try it for a free two week period and after the two weeks I had to give her a good reason why I wanted to quit.  I have not found a good reason yet.

What’s one of your favorite moments at CFTB so far?

There have been a few moments that I have felt really proud since doing CrossFit. The first was being able to do my first pull up. I still want to be able to do 10 strict pull ups. The other two were being able to do handstand pushups and doing my first double under.

Tell us a typical day in the life of Jason Pauls?

My typical day starts with almost always being woken up by my son Holden trying to get him ready for school then off to work. My wife and I own Servpro of Aurora, a flood and fire mitigation company . So everyday I am  cleaning up someones disaster and making it “like it never happened”.  After work, if I am not at the box, I come home to have dinner with my family and then putting the kids to bed before trying to relax watch a few TV shows before heading up to bed.

Tell us an inside story about yourself that nobody here knows. Make it spicy if you wish. 

My spicy secret is that I met Katie online in a chat room. She was living in D.C. at the time.

We need to know, what’s The “Jason Pauls” workout, and the song or artist to go with it.

I do not know what the WOD would be called but the skills I think I am good at are kettle-bells, wall balls and box jumps so it would have those in it. The skills it would not include any running or rowing or squat cleans or thrusters. My favorite WOD song would be Fuel by Metallica.

If you could have the ultimate cheat meal, with no negative consequences, what would it be?

The cheat meal is so hard to choose because I love pizza and that could be an option. If I had to choose it would be lasagna that my mom makes with homemade rolls. Then a strawberry rhubarb crisp ala mode.

Seriously Jason…you have made a huge transformation since you started. We’ve heard many people mention it and compliment you personally…tell us about your personal transformation.

When I started at CrossFit Thunderbolt I weighed 250lbs and I was in 2XL shirts and 38 waist pants. At first I did not lose much on the scale. Instead I lost inches around my waist, and in 3 months I was in 34 waist pants and XL shirts. During the first 3 months I did not do much to change my diet.

My ultimate goal is to be under 200 lbs. and when I reach that goal I have plans to go skydiving. To reach that goal I have changed my diet and been trying eat paleo as much as possible.  If I stray from paleo and get a sandwich or some pizza I try to not get any extras with it or I try to leave off the cheese when I can which is hard cause I love cheese. Since I have been trying to eat better the weight has been coming off pretty fast in the last 3 months I have lost 33 pounds.  I am now at 214 pounds.

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July Athlete of the Month

Congrats to Kimberly Casas for earning the title of Athlete of the Month for July! Here’s a little about Kim and how well deserved this title is:

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1. Why did you choose CrossFit? Why CrossFit Thunderbolt?

I had previously seen the CrossFit Games on ESPN and was amazed by what the competitors were doing.  I knew that it was what I wanted to do, even though I was seriously intimidated.  I happened to drive by CrossFit Thunderbolt one day and looked it up online.  I signed up for the free trial class and was excited to get started.  I went with my sister and we got our butts kicked that first day, but it was great.  From that moment on I was hooked.

I initially chose Thunderbolt because I live close to it, but I kept coming back because of the wonderful people and coaches.  CrossFit became so much fun and I look forward to it.  It’s exhausting, but fun.

 

2. What inspires you?

Lots of things.  Family, friends, better health, gettin’ buff…  The main focus for me now is to get to my goal weight and keep on improving everyday so that I can live a long and healthy life.

 

3. Favorite WOD so far?

Definitely Murph.  It seemed so daunting at first, but doing it alongside great people and knowing why we were doing it made it enjoyable.  I’m hoping that the next time we do it I’ll be able to do a proper pull up.

Kim C. July Athlete of the Month

Kim C. July Athlete of the Month

4. Favorite lift so far?

The clean and jerk.  It uses every part of your body and even though it can be a tad frustrating at times, I really like trying to get the technique down pact.  I’m not there yet, but I keep getting a little better each time.

 

5. What surprised you about CrossFit?

The sense of community.  I’ve gone to regular gyms before and most everyone tends to keep to themselves, but when I first walked into the box everyone was incredibly welcoming and patient.  Being surrounded by passionate people and devoted coaches is such a great motivator and gives me that extra oopmh I need.

 

6. Interesting fact about you? 

Youngest of four, but the tallest.  I love electronics and science (anatomy, cosmology, biology, paleontology, etc.).  My favorite movie is Jurassic Park, I’ve loved dinosaurs since I was a kid.  My favorites the parasaurolophus.

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Kim isn’t done yet and she’s still on her journey, still working hard despite aches and pains, still fueling her body the best she can, still becoming better every day and leading by example. Thanks for being such an inspiration to all Kim, keep up the good work!

 

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June Athlete of the Month

June athlete of the month for June

Athlete of the Month June

Katie Montgomery Crossfit Thunderbolt Athlete of the Month June

Katie Montgomery Crossfit Thunderbolt Athlete of the Month June

We are excited to announce that Katie Montgomery is our June 2015 Athlete of the Month!!

Katie started with us about five months ago and has made a huge mind and body transformation in that time.Initially, Katie messaged us for more information, mentioned she was 38 years old, 5’7” and 210 lbs. She said she exercised in the past, but not much the past few years as she has two small children. Katie started with our 3x per week membership and after a couple months she was feeling more confident in herself and the movements and moved to unlimited training.

Get to know Katie Montgomery:

  1. Why did you choose CrossFit? Honestly, I was experimenting when I chose CrossFit, and saw the CrossFit Thunderbolt sign.  I wanted something challenging and interesting.
  1. What inspires you?  Honestly, it depends on the day.  Sometimes my family, other members and coaches.  Often I’m inspired of my future self.  Cheesy I know, but helps me work harder.
  1. Favorite WOD (Workout Of the Day) so far? Being done with any WOD?  Ha, ha. Hard to say….400meter run and toes to bar. I scaled down the run, but I always feel accomplished when I pace with good intensity, and I remember that WOD feeling good.
  1. Favorite lift so far? Power clean, not my heaviest, but satisfying and I think I do it pretty well.
  1. What surprised you about CrossFit? My mindset towards myself and athletics/self-esteem/confidence/weight-loss has improved dramatically.  I look back over the past 6 months and I ask myself. “How did that happen”?  I feel transformed!  Besides my own work, I credit the awesome coaches!! . My transformation feels surprising and is definitely something to get used to (in a good way). I feel like I could say a ton more but I’ll stop there.
  1. Interesting fact about you? I don’t know what’s the most interesting, but here are a few facts.  I’m the youngest of 5 kids, and once upon a time I used to be pretty skilled at ceramics and painting.
  • “So Ana complimented me today saying I was looking skinnier.  I smiled and said I was 2-3 lb to being under 200.It’s just SO FUNNY that under 200 used to be my goal for decent health (and looks for that matter).  Now it just seems like a drop in the bucket!!Anyway, thanks for helping elevate my expectations for myself!!  Your both are great coaches.” – Katie
  • “Just a quick note to say tried on a SIZE 12 pants today.  SIZE 12!!  3 sizes down.  Totally crazy!  It’s actually really weird, but I’ll get used to it!”

Katie is also a member of our “Founder’s Club” which includes Nutrition Journaling and Coaching. Here are a few stats and journal entries to give you a glimpse into some of the ups and downs Katie had along the way. Katie recorded her food in an online journal for 4 months, with a total of approximately 120 journal entries with Coaching and guidance on each entry:

  • Katie: A comment while she was in Chicago…”so decisions good, others less so.  BUT, I learned from most bad ones, and had fun!!!  Happy Sunday!!”
  • Katie: “So my journals have been slipping I think.  I have a multitude of explanations, but the bottom line is the small things are the big things.  I continue to have self-esteem issues about succeeding at getting fit.  Which I think I will fade as I succeed, but sometimes it’s an emotional fight when I eat, etc., etc…”
  • Coach Justin: “Lunch and dinner = excellent choices!!…don’t beat yourself up if every meal isn’t ideal…the back and forth communication is a big part of your “mental game”. This is something you still need. Nothing I hear/see is scaring me. It’s all pretty normal. The value of journaling is in life-changing habits…AND you are learning how to fuel the one and only body you have…correctly.”

Katie’s stats (started tracking 1 month after starting):

  • Waist- dropped 1.5 inches 34.5 to 33.5
  • Hips-dropped 7 inches from 47 to 40
  • Arms-15.5 to 14 (1.5 inches lost)
  • Chest-41.5 to 40 (1.5 down).
  • Thigh-29.75 to 28 (1.75 down)
  • Total weight loss of 30 lbs.

Katie isn’t done yet and she’s still on her journey, still working hard despite aches and pains, still fueling her body the best she can with a family of two children to care for, still becoming better every day and leading by example. She even got her husband Jason, who she said never works out, to join CrossFit Thunderbolt. Thanks for being such an inspiration to all Katie, keep up the good work!

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November 16, 2015

11/14/2015

CrossFit Athletes

Snatch (1-1-1-1-1)

*After build up, you get 5 attempts at a 1RM Snatch.

Clean and Jerk (1-1-1-1-1)

*After build up, you get 5 attempts at a 1RM Clean & Jerk.

Cash-out

*Optional: one or the other.

1: 1000m Row (Time)

Max Effort 1000m Row

2: 800m Row (Time)

Max Effort 800m Row

CrossFit Thunderbolt – CrossFit

“No trainer or coach or expert can make you good or great or unstoppable if you’re not going to do the work.”

– Tim Grover

View Public Whiteboard

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7 ways that Crossfit Prepares You for Obstacle Course Racing

At Crossfit Thunderbolt, we train for the “unknown and the unknowable”. The movements we work on in the box have a real life application beyond the barbell, and the well-rounded fitness we’ve worked so diligently to build is what will help us succeed with the “unknown”.

If you are training for an obstacle course race (OCR), you will find yourself well-prepared with the programming at Crossfit Thunderbolt. Here are 7 ways that Crossfit prepares you for obstacle course racing!

1. Deadlift

For weeks now at Crossfit Thunderbolt, we have been systematically and progressively building up our deadlift strength by following Wendler programming.  When it comes to real life applications – like picking up heavy suitcases, moving furniture, OR picking up that heavy boulder or oddly shaped object at an obstacle course race – you will be well prepared to do so. You will be strong enough, but even more importantly, you will know the key points to make sure the movement is safe.  Out on the course, you may hear Coach Justin’s voice in your ear, or mine, telling you to keep your weight in your heels – “big chest” – keep the natural arch in your back (no rounding) – keep the “bar”/object close to your body.  These points that you have practiced over and over in our strength programming have made you strong, and they will also keep you safe as you put them into practice in an obstacle course race.

2. Pull-ups

By working on strict pull-ups and pull-up progressions, we have been systematically gaining strength in the lats, shoulders, and core.  One of the most common injuries in OCR is to the shoulders – but the strength you’ve built up working on strict pull-ups will help protect your shoulders. And that skill and strength will help you pull your body up the rope and up and over walls.  You may hear Coach Ana or Coach Tiffany’s voice in your ear, telling you to retract your shoulder blades before you pull….These are skills you’ve been working on with us, and they are the skills that get you ready for the “unknown” of an obstacle course race.

3.  Grip Strength

Think about all the farmer carries, the pull-ups, the toes-to-bar – think about DT, for goodness sake.  Think about the WODs where your forearms were burning and you wondered if your hands could hold on for one more rep….we’ve been working on grip strength, sometimes in ways that you don’t even think about.  It carries over to the rope climb and the monkey bars, as well as many “unknown” obstacles where you might have to carry an object.

4. Endurance

Cardiovascular endurance is something we frequently work on here at Crossfit Thunderbolt.  Remember Murph?  The WOD with a 5k?  The WODs with 800 meter runs or 400 meter repeats have also been building up your endurance.  If you have worked on your running form with Coach Scott, you have increased your running efficiency and reduced the chance of running injury. All of this has prepared you to run a typical OCR of 3 to 8 miles.   (If you want to do more work on running form, or if you are training for a longer OCR, please talk to me or Coach Scott!)

5. BURPEES! (high intensity effort)

We all love to hate burpees.  Some obstacle course races require a burpee penalty for any missed obstacles.  But regardless of which race you are doing – burpees have increased your body’s ability to do high intensity exercise and maintain effort over time.  Think about when you first started: doing just a few burpees was a huge challenge!  You may not *love* burpees – your eyes may still roll when you see them in a WOD – but as your fitness has increased, your body’s ability to maintain high intensity effort has increased.  When you are out there on the obstacle course, that ability to maintain high intensity effort will pay off when you are sprinting up hills, or if you have to do 30 burpees. You will be ready.

6. Mental Toughness

Mental toughness is another key component. And you have developed that in spades here at Crossfit Thunderbolt.  Think about the times you wanted to quit a WOD, but didn’t.  You have developed strategies – whether that was to check your pacing, take a breath and get back to it – whether that was a mantra, such as “just one more.  One at a time” – whether it was to picture how proud you will feel when the workout is done – whether it was breaking the workout in manageable chunks in your mind and telling yourself that you are 1/4 done, then 1/2 done – whether it is simply realizing that you are capable of SO MUCH MORE than you thought.  All of these strategies have built up your mental toughness – they help you to keep going when you want quit. And mental toughness is a real-life skill that will help you out on the course.

7. Community and team-work

Community and team work are a vital part of both Crossfit and obstacle course racing.  The community at Crossfit Thunderbolt is strong and tight-knit.  We are close, supportive, and have that core belief that “no one gets left behind”.  And once you’ve done an obstacle course race, you will realize the OCR community is very similar.  You will see people helping each other, teams working together, and everyone cheering for the fastest and the slowest athlete alike. You will see the experienced athlete and the beginner working together. In both communities, we know what it is like to suffer and to overcome, and that is why we respect each other’s effort. And as part of the community, you will find help from a stranger when you need it – and in turn, you will offer help to a stranger who needs it.

If you have been following our programming here at Crossfit Thunderbolt, consider signing up for an obstacle course race to test your fitness!

If you are looking for a way to prepare for your first obstacle course race, or a better way to train for your next race: come check us out at Crossfit Thunderbolt!

-Coach Molly

(Coach Molly has run 10+ obstacles course races with her team, 3 marathons, and countless half marathons.  She is CF-L1, CF-endurance, as well as a Spartan Group X Coach)

 

 

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CrossFit and Parenthood – 5 Ways to Find Balance

As parents today, we are overly busy, sometimes frazzled, and we struggle to find balance.  How do we meet our children’s needs, our family’s needs, and still find time to meet our own needs? Let’s be real: it’s hard to find balance.

When my oldest son was a baby – almost 16 years ago now – I did not know how to make time for myself.  Perhaps that is part of the learning curve of becoming a mother.  Perhaps it is a natural progression that parenthood envelopes us for a little while.  But as time passes, and babies get older, we do have to make time for ourselves in order to meet the needs of our family.  Here are some ideas to fit CrossFit into your busy parenting life:

1) Work out with your baby

Because little babies need to be close to a caregiver and because they have immediate needs, one easy solution is to get your workout in *with* your baby.  Wrap baby up in a sling, put baby on your back in a backpack (Ruck hike!), or, once the baby is old enough, use the jogger.  When your baby gets hungry, it is easy to stop to nurse or feed…take a quick break and you can get right back to your WOD.  Both your needs and your baby’s needs get met – it’s a win-win. And you can consider your walk, hike, run, or bike ride an RX+ workout with the added weight of the baby! You can also workout with your baby close by.  Depending on your box and depending on your baby (you know your baby best!), you can bring your baby with you to the WOD, keeping them close by in their carrier or secure seat. You can do a “travel WOD” at home while baby is sleeping.  And last but not least, you and your partner can take turns getting your WOD on – my husband and I called this the “high five” phase of parenthood.  He worked out early in the morning, and then when he walked in the door at night, and I gave him a “high five” on my way out to the gym.

Ruck hike with Dad!

Ruck hike with Dad!

2) Work out with your children

It is important to model our active lifestyle in front of our children!  Yes, it might take longer to do that hike with a strong-willed 4 year-old who wants to do things by himself …. yes, your shoulders might get tired from carrying them when they get tired …. yes, you might need to take more breaks when you go on a family bike ride together.  But teaching your children by example – teaching them to love what you love – is worth it.  One thing that worked well for our family was to take a bike ride to the local park, and then get our workout in at the park while the kids played.

The author’s children at the top of Mt. Washburn. The youngest needed to be carried a few times, and there were a few rests on the way – but it was a great hike.

3) Be willing to wake up early

To get a workout in by yourself, you may have to be willing to wake up early to get a WOD in before work and before the rest of the family wakes up.  How do you do this? First of all, think of how wonderful it will feel – how accomplished you will feel – to have your WOD done before breakfast.  Picture the result in your mind.  Then, tell your partner and your WOD-buddies your plan, to hold yourself accountable.  At night, set out your workout clothes and shoes.  Set out an easily digested pre-workout meal, ready to go for the morning, as well as a post-workout recovery, ready to take with you.  Set your alarm.  And PRESTO!  You are all set to get yourself out the door.

4) Or, be willing to take the late shift

It can be difficult to get yourself out the door for a WOD after work, or after a long day of parenting.  But as CrossFit has taught you, “difficult” doesn’t mean it can’t be done!  Take a similar approach to the early morning workout:  tell your plans to your partner and your friends, to hold yourself accountable.  Have the clothes ready to go in your workout bag. Have a nutrition plan in place – make sure to eat a meal or snack 1-2 hours before WOD time, and be sure to have a recovery shake in the car ready to go.  You’ve got this!

5) Teach them well

The pinnacle of balance could possibly be found by bringing your children into the lifestyle with you!  Imagine if they could understand what you are saying when you say “no-rep”, “toes to bar”, or “box jump”?  Imagine if they were the ones to encourage you to get out the door?  Teach them – show them – bring them with you when it makes sense.  If you sign up for a local competition, make sure that they come to cheer for you…and spend some time prepping them for what they will see there.  Hopefully these are future CrossFitters in the making – or athletes of a more specialized nature – but either way, it’s good to teach them about what you do.

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The author’s children, doing a (kid’s) obstacle course race, just like Mom!

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The author’s son learning how to squat!

In conclusion, there are many ways to balance parenting and CrossFit.  Along with the ideas in the post, it’s always good to ask other parents how they find balance.  And be willing to share what has worked for you!  As my children have gotten older, I have developed an the “airplane oxygen mask” theory: as a parent, you have to put your own oxygen mask on FIRST, so that you can take care of your children. The Box may not be all there is to life – but it can be an important part of life.  It is an important part of having the energy and capacity to meet the needs of your family, and it is certainly is an important part of teaching your children to be active, healthy, and to meet their own needs!

 

About the author:  Coach Molly is CF-L1, as well as a volunteer breastfeeding counselor with a local support group.  She has 3 children, who are now 15, 12, and 10 years old.

 

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14 Epic Running Trails in the Western Suburbs

Since I started Crossfitting, running has changed for me.  I no longer run every day, empty miles after miles just for the sake of just running.  However, I do still run (and yes, sometimes I run long).  When I do run, I want to make it count.  I want to experience something beautiful outdoors, or get to see some terrain, some woods, some prairie, some wildlife…. I don’t want to merely run on a treadmill or run loops in my neighborhood.

Are you getting bored on your running route? One of the best things I have done for my running life is to take “field trips”.  It may take an extra 10 or 20 minutes to drive to a new locale for a run – but it’s entirely worth it.  I have found that planning long runs in new places helps to keep me engaged and interested; it helps to experience and enjoy some new natural beauty; and it helps me to get into a zone where I’m less worried about miles and time.

There are some fantastic trails and paths to run on in the western suburbs!  There are 14 trails listed here (I did not include the Prairie Path, because, well, if you live in Chicago area and you run, you are familiar with the Prairie Path) If you find yourself in a rut – always running on the same trail, always running a loop in your neighborhood, or the same old out and back – here are some field trip ideas.

1. Saw Wee Kee Park (Oswego, IL) – single track mountain bike trail.  Also great for hilly, technical running with quick change of direction 

2. Mather Woods (Plainfield, IL) – off-road trail with some single track mountain bike trails as well.  About 1 mile total around the perimeter trail, with many ways to criss-cross the single track trails to make more mileage.  Also easily connects to downtown Plainfield, Lake Renwick Preserve and Fort Beggs Bike Trail to make longer mileage.

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Mather Woods in the fall, the interior trails.

3. Lake Renwick Preserve (Plainfield, IL) Paved path with easy connections to downtown Plainfield, Mather Woods, and Fort Beggs Bike trail.

4. Waterfall Glenn (Lemont, IL) – crushed ash path, with great hills and many good views of forest and prairie. 

5. Knoch Knolls (Naperville, IL) – part off-road and part paved path.  Great connection to the Dupage River Trail.

6. Oakhurst Forest Preserve (Aurora, IL) – has one of the largest hills in the area.  Part off-road trails, part crushed ash, as well as paved paths. Connects to Lake Waubonsie Trail for more mileage.

7. Lake Waubonsie Trail (Aurora, IL) – has two hills for off-road running, as well as paved paths for running or biking. Includes 3+ parks along the path for kids to take a jogger-break, or for monkey bar/pull-up work.  Connects easily to Oakhurst for a longer trail.  Easy access to water and bathrooms.

8. Springbrook Prairie (Naperville, IL) – Beautiful prairie views – moderate hills all along the crushed ash path.  Can become quite busy mid-morning on weekends – and in the winter, the snow tends to melt and refreeze, so that there is quite a bit of ice.  Two rustic bathrooms, but only one building has drinking water.  There is an off-road portion which adds to the possible mileage.

Springbrook Prairie

Springbrook Prairie

9. Rock Run Preserve/Joliet Junction Trail (Joliet, IL) – Mostly a paved path, with a little crushed ash.  There are many different increments and loops to make many a variety of mileage amounts.  The entire loop is 15-16 miles. 

10. Vermont Cemetary Trail (Aurora/Naperville, IL) Easily connects to Springbrook Prairie for a longer run.

11. Virgil Gilman Trail (Aurora to Sugar Grove, IL) This Path has many good trailhead points to start from.  The trail starts in Aurora and goes out to Waubonsie Community College parking lot in Sugar Grove: keep in mind that it goes right through downtown Aurora in a not-so-safe area, so either plan appropriately to be safe (run with someone, with your dog), or pick a different spot along the way to begin.

12. Green Valley (Naperville/Woodridge, IL) Similar to Springbrook Prairie, this is partly crushed ash path, partly paved, with beautiful forest and prairie views.  You can choose different loops to make a variety of mileage goals. 

13. Dupage River Trail (Naperville, IL) This trail is a paved path – in different increments, it can be used to cover a few miles or many.  It can connect to Knoch Knolls, Green Valley, and the Prairie Path.

Dupage River Trail in the fall

Dupage River Trail in the fall

14. I & M Canal (various) The I & M Canal covers an enormous distance.  The link here is for the portion of the trail from Channahon to Morris, and from Morris to LaSalle.  It is crushed ash – with a good deal of tree cover.  There are water and bathrooms along the way.  Connects easily to Rock Run Preserve, Joliet Junction Trail, and Centennial Trail. 

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A view from the I & M Canal

If you are stuck in a rut with your run, grab your running partner, your water and nutrition, and try one or more of these new trails out for your next long run.

Looking to improve your running form or speed? Sign up for a free session at Crossfit Thunderbolt and talk to one of our coaches!

-Coach Molly

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