Wed December 21st. Celebrate the shortest day of the year with a run. Meet at the Human Race at 153rd & LaGrange at 6:15 p.m.
Saturday December 24th - Meet at Waterfall Glen at the trailhead on Cass. The run starts at 9:00 a.m.. John Spannuth will host this holiday run again and will provide bagels, coffee and hot chocolate. Last year we had about 12 runners so come on out.
Christmas Eve - 3:00p.m - ? Keith Leikel will be hosting his annual Christmas eve party at the new Coopers Hawk restaurant on 157th & Harlem. Everyone is welcome If you have any questions call Keith at 708-945-4219
December 28th, Meet at the Human Race at 6:15 for a run through the neighborhood.
Merry Christmas to all.
Tuesday, December 20, 2005
Tuesday, December 13, 2005
Snow Runs Week of 12/12
Wednesday Meet at the Human Race at 6:15
Saturday - We will meet on one of the trails in the forest preserves. It's a little tough running on the snow but it's a great way to build leg strength as well as your aerobic base. The run starts at 9:00 check back on Friday for the location.
Saturday - We will meet on one of the trails in the forest preserves. It's a little tough running on the snow but it's a great way to build leg strength as well as your aerobic base. The run starts at 9:00 check back on Friday for the location.
Thursday, December 08, 2005
Saturday Dec 10th
We'll run at 40 Acres on Saturday. The run will start at 9:00.
Race News
Jim"da Machine" Raymond performed magnificently in his 1st trail long run. At the Tecumseh Marathon outside Bloomington, IN he took 1st in his age group and 39th overall running an impressive 3:53. His exuberance did have one down fall as I passed him picking it up in the final 10K at the 21 mile marker for a 3:49 5th age and 29th overall.
To the club if you go with Jim to a race he does drive like his old age of 56 slow and cautious, however he runs with reckless abandoned.
Race News
Jim"da Machine" Raymond performed magnificently in his 1st trail long run. At the Tecumseh Marathon outside Bloomington, IN he took 1st in his age group and 39th overall running an impressive 3:53. His exuberance did have one down fall as I passed him picking it up in the final 10K at the 21 mile marker for a 3:49 5th age and 29th overall.
To the club if you go with Jim to a race he does drive like his old age of 56 slow and cautious, however he runs with reckless abandoned.
Tuesday, November 29, 2005
Wednesday Night Runs = Big Fun!
Meet at the Human Race (153rd & LaGrange) at 6:15 for a scenic run through the streets of Orland Park.
The sombrero run is coming soon. Yi Yi Yi.
Info about Saturday Runs coming soon.
FREE Adidas Cairo size 10 only 12 miles, they are a great stability shoe however not for me.
Have them call or e-mail John Spannuth- SpannJT@wideopenwest.com I will get them to them.
This free offer does not apply to George.
The sombrero run is coming soon. Yi Yi Yi.
Info about Saturday Runs coming soon.
FREE Adidas Cairo size 10 only 12 miles, they are a great stability shoe however not for me.
Have them call or e-mail John Spannuth- SpannJT@wideopenwest.com I will get them to them.
This free offer does not apply to George.
Tuesday, November 15, 2005
What are You Doing Wednesday?
Meet at the Human Race Wednesday at 6:15 for another night of thrills and chills.
See the hardy Skulls that pillaged and plundered the Tinley Turkey Trot on Sunday for the third straight year. Where were you?
Not pictured Jim Raymond
Tuesday, November 08, 2005
Back at the Human Race
How about the new look of the blogspot? Thanks to Eric for making that happen.
Meet at the Human Race (153rd & LaGrange) at 6:15 Wednesday night for a run through the streets of Orland. Last week we had 13 runners - not a bad start.
For all you newcomers - we usually stop for something to eat after the run - restaurant suggestions are always welcome.
Race Results -
Julie Huizenga finished NYC Marathon in 4:17:00
The Hansons took some age group hardware home from Westchester and Rick Miller beat the higuy! And of course the always fashionable Continental took 3rd in his age group.
We have a nice supply of extra long sleeve shirts from last year if anyone is interested in buying one - only $8. Let me know and I'll bring it up to the store.
Meet at the Human Race (153rd & LaGrange) at 6:15 Wednesday night for a run through the streets of Orland. Last week we had 13 runners - not a bad start.
For all you newcomers - we usually stop for something to eat after the run - restaurant suggestions are always welcome.
Race Results -
Julie Huizenga finished NYC Marathon in 4:17:00
The Hansons took some age group hardware home from Westchester and Rick Miller beat the higuy! And of course the always fashionable Continental took 3rd in his age group.
We have a nice supply of extra long sleeve shirts from last year if anyone is interested in buying one - only $8. Let me know and I'll bring it up to the store.
Tuesday, November 01, 2005
Wednesday Night Workouts
New Venue:
Meet at the Human Race Sports 153rd & LaGrange. We will start the run at 6:15.
If you want to run but can't make that time please e-mail me and we'll see if we can accomodate you. Majority will rule.
We usually run one hour through the streets of Orland but shorter options are available.
Know any runners? Since these runs are usually more low key and social it is a good time to bring out some new runners. Invite someone today.
Depending on attendance and interest level we will have some theme runs and after-run dinner specials.
Try to make these runs - it's a lot more fun if there are 20 off us vs. 6 of us. Clear your schedule it's only one night per week.
See you tomorrow.
Meet at the Human Race Sports 153rd & LaGrange. We will start the run at 6:15.
If you want to run but can't make that time please e-mail me and we'll see if we can accomodate you. Majority will rule.
We usually run one hour through the streets of Orland but shorter options are available.
Know any runners? Since these runs are usually more low key and social it is a good time to bring out some new runners. Invite someone today.
Depending on attendance and interest level we will have some theme runs and after-run dinner specials.
Try to make these runs - it's a lot more fun if there are 20 off us vs. 6 of us. Clear your schedule it's only one night per week.
See you tomorrow.
Tuesday, September 20, 2005
Who's Feeling Fast?
Harriers,
Meet at Tinley Track tomorrow for some more speedwork. The actual workout will start at 7:00 sharp.
5K & 10Kers - we will start the final sharpening phase of our speedwork - shorter, faster with a longer recovery.
Marathoners - will do a different workout focusing on longer intervals with shorter recoveries - maximizing their aerobic development.
I will throw out the Channahon 25K results once they come up - there were some good performances by some of our members.
Tim Buttimer won a race in Monee last week and I came in second in the Flossmoor 5K.
And of course everyone is still waiting for Jim Raymond's long-anticipated recap of the Scenic 10.
Many of you are running the Ridge Run this Saturday in Park Ridge - several PRs are expected
e.g. Brian Mitchell, Shana, Tim & Maureen Hansen and Jim Raymond. Good Luck to you and whoever else is racing Saturday.
Good luck to Keith and anyone else doing the 1/2 marathon this weekend.
There will be no official practice Saturday because of all of the races. But if you train - do a 20-30 minute tempo run - at approximately 15 seconds per mile slower than 5K race pace.
Next Monday we will meet at Vogt Woods in Tinley for our run - more details to follow.
Meet at Tinley Track tomorrow for some more speedwork. The actual workout will start at 7:00 sharp.
5K & 10Kers - we will start the final sharpening phase of our speedwork - shorter, faster with a longer recovery.
Marathoners - will do a different workout focusing on longer intervals with shorter recoveries - maximizing their aerobic development.
I will throw out the Channahon 25K results once they come up - there were some good performances by some of our members.
Tim Buttimer won a race in Monee last week and I came in second in the Flossmoor 5K.
And of course everyone is still waiting for Jim Raymond's long-anticipated recap of the Scenic 10.
Many of you are running the Ridge Run this Saturday in Park Ridge - several PRs are expected
e.g. Brian Mitchell, Shana, Tim & Maureen Hansen and Jim Raymond. Good Luck to you and whoever else is racing Saturday.
Good luck to Keith and anyone else doing the 1/2 marathon this weekend.
There will be no official practice Saturday because of all of the races. But if you train - do a 20-30 minute tempo run - at approximately 15 seconds per mile slower than 5K race pace.
Next Monday we will meet at Vogt Woods in Tinley for our run - more details to follow.
Friday, August 26, 2005
Practice Sat 8/27
Back to tempo runs on Saturday -
Meet at Little Red School House at 8:30 on Saturday.
Marathoners may want to start earlier - get some miles in, do the tempo and then add in some more miles.
Just 6 weeks until the Chicago marathon.
Race results;
Eric Smith finished 21st at the Howl at the Moon 8 Mile Run covering 41.98 miles
John Spannuth ran a 3:17 at the Paavo Nurmi Marathon in Wisc - e finished 23rd overall and 4 in this age group.
Meet at Little Red School House at 8:30 on Saturday.
Marathoners may want to start earlier - get some miles in, do the tempo and then add in some more miles.
Just 6 weeks until the Chicago marathon.
Race results;
Eric Smith finished 21st at the Howl at the Moon 8 Mile Run covering 41.98 miles
John Spannuth ran a 3:17 at the Paavo Nurmi Marathon in Wisc - e finished 23rd overall and 4 in this age group.
Wednesday, August 24, 2005
Practice on the Track 8/24
Meet at Tinley Track on 175th east of Ridgeland
Warm-up 6:15-6:45 on track or in neighborhoods
Stretching
The Practice will start just before 7.
We will be doing some longer intervals tonight - but there is a nice variety planned so it will be fun.
Be sure to pick up any clothes or garbage you leave on the track.
Who is doing the Scenic 10 or 5K?
Warm-up 6:15-6:45 on track or in neighborhoods
Stretching
The Practice will start just before 7.
We will be doing some longer intervals tonight - but there is a nice variety planned so it will be fun.
Be sure to pick up any clothes or garbage you leave on the track.
Who is doing the Scenic 10 or 5K?
Tuesday, August 16, 2005
Back to the Track!
Harriers,
Wednesday marks the first practice back on the track as we begin the speed portion leading up to our fall peak. These are key workouts for everyone from 5k up to the Marathon. Meet at Tinley Park high school (just East of 175th and Ridgeland) at 6:30 to start a warm-up. We will stretch around 6:45, and start the workout promptly at 7:00.
Also, we will have a surprise guest appearance at this workout. So be sure not to miss this workout.
Wednesday marks the first practice back on the track as we begin the speed portion leading up to our fall peak. These are key workouts for everyone from 5k up to the Marathon. Meet at Tinley Park high school (just East of 175th and Ridgeland) at 6:30 to start a warm-up. We will stretch around 6:45, and start the workout promptly at 7:00.
Also, we will have a surprise guest appearance at this workout. So be sure not to miss this workout.
Tuesday, August 09, 2005
Practice 8/10
We will meet at Tinley Park High School in the Parking Lot. The warm-up to mile park will start at 6:45. If you're running late you can meet us directly at mile park(16741 Riverside Drive)
at 7:00. This practice will mark the transition from aerobic & strength building to speedwork in order to get us ready for the Fall racing season. Just like in the spring we will start with longer intervals with longer recoveries and move towards shorter and faster stuff.
Marathoners - Are you doing one run a week 5-12 miles at your exact marathon race pace? By October you should be so familar with that pace you should be able to run a mile without a watch and come within 5-6 seconds of your goal pace.
#2 I would suggest doing your long runs from 15-30 seconds slower per mile than your goal pace. It seems that many marathoners do their long runs too slow then their body is shocked when it needs to step up on race day.
.
I have 2 extra L jackets and 4 extra mediums if any new members haven't paid their dues and want one of these jackets please contact me ASAP.
If any of the 5 members that paid their dues and have not picked up their jackets since MAY - you need to make arrangements to do so soon. Otherrwise they are going on the auction block.
at 7:00. This practice will mark the transition from aerobic & strength building to speedwork in order to get us ready for the Fall racing season. Just like in the spring we will start with longer intervals with longer recoveries and move towards shorter and faster stuff.
Marathoners - Are you doing one run a week 5-12 miles at your exact marathon race pace? By October you should be so familar with that pace you should be able to run a mile without a watch and come within 5-6 seconds of your goal pace.
#2 I would suggest doing your long runs from 15-30 seconds slower per mile than your goal pace. It seems that many marathoners do their long runs too slow then their body is shocked when it needs to step up on race day.
.
I have 2 extra L jackets and 4 extra mediums if any new members haven't paid their dues and want one of these jackets please contact me ASAP.
If any of the 5 members that paid their dues and have not picked up their jackets since MAY - you need to make arrangements to do so soon. Otherrwise they are going on the auction block.
Thursday, July 21, 2005
Upcoming Practices
Schedule Change - Saturday 7/23 we will meet at Little Red School House at 8:30 - we will take a little different route and combine the trails with some streets in Palos and Hickory Hills. There will be a long run option for the marathoners. Next Saturday July 30th we will do our long run along the Lake Front. We will meet at Brian Mitchell's pad on Belmont and run south along the lake. If you are interested we can hang out at the North Ave. Beach for a while after the run. More details will follow next week.
Monday 7/25 40 Acres 6:15
Wednesday 7/27 40 Acres - Warm-up starts at 6:45.
Join the team for an outdoor concert -
Thursday, July 28th, "Mike & Joe" (Rock/Pop Covers). Doors open at 7:00 band starts at 8:00. Cost of admission is $7 per person.
CD&ME
23320 South LaGrange Road
Frankfort, IL 60423
815-469-7315
Jackets - about 7 people have not picked up their jackets yet. If you still want it please notify me a few days before a practice that you are coming to and I will try to bring it. Jackets not picked up by September 1st may be forfeited.
Monday 7/25 40 Acres 6:15
Wednesday 7/27 40 Acres - Warm-up starts at 6:45.
Join the team for an outdoor concert -
Thursday, July 28th, "Mike & Joe" (Rock/Pop Covers). Doors open at 7:00 band starts at 8:00. Cost of admission is $7 per person.
CD&ME
23320 South LaGrange Road
Frankfort, IL 60423
815-469-7315
Jackets - about 7 people have not picked up their jackets yet. If you still want it please notify me a few days before a practice that you are coming to and I will try to bring it. Jackets not picked up by September 1st may be forfeited.
Tuesday, July 19, 2005
Wednesday July 20th Practice.
Tomorrow meet at Hickory Creek Junction. It is located on Route 30, 1 mile west of Wolf Road. Turn right into the parking lot after you drive under the pedestrian bridge that crosses Route 30. Drive into the back part of the lot. The cops are pretty strict about closing the preserve at dusk so we need to start our warm-up at 6:30! If you are going to be later than that just meet the group back at the lot at 6:45. That's when the actual practice will start.
http://www.fpdwc.org/trailmaps.cfm
Last year this was one of our most well attended workouts so don't miss out.
Here is an intermediate and advanced marathon schedule for the upcoming Chicago Marathon. If any of the marathoners are interested in using it please talk to me tomorrow at practice and I will go over the particular with you. The most important feature is doing a run once a week at marathon goal pace. I have that penciled in for Mondays - Let's talk tomorrow.
http://www.fpdwc.org/trailmaps.cfm
Last year this was one of our most well attended workouts so don't miss out.
Here is an intermediate and advanced marathon schedule for the upcoming Chicago Marathon. If any of the marathoners are interested in using it please talk to me tomorrow at practice and I will go over the particular with you. The most important feature is doing a run once a week at marathon goal pace. I have that penciled in for Mondays - Let's talk tomorrow.
Thursday, July 07, 2005
Saturday July 9th
The run Saturday starts at 8:30. Meet at Little Red School House.
It will be a long run with optional distances depending on your fitness levels and goals.
It will be a long run with optional distances depending on your fitness levels and goals.
Tuesday, July 05, 2005
Practice Wed July 6th
This week's Wednesday workout will be Bridge to Bridge - meet at the bike path parking lot on 151st Street about 2 blocks west of Harlem. The warm-up will start at 6:45.
Looking for a different type of race. Join your teammates on July 16th in Valpo for Wes's Wicked 5K. You won't get a PR but it will definitely be more memorable than the average neighborhood 5K. http://www.wicked5k.com/ Definitely a skull endorsed race.
Looking for a different type of race. Join your teammates on July 16th in Valpo for Wes's Wicked 5K. You won't get a PR but it will definitely be more memorable than the average neighborhood 5K. http://www.wicked5k.com/ Definitely a skull endorsed race.
Thursday, June 30, 2005
Saturday July 1st Workout
We will meet at the trailhead at Waterfall Glen on Saturday morning. The run starts at 8:30. (Note the new summer time)
Waterfall Glen is on Cass Avenue about 2 blocks south of I-55.
This will be a good chance for the marathoners to get in their first longer run.
If you have not picked up your jacket yet please do so soon!
Waterfall Glen is on Cass Avenue about 2 blocks south of I-55.
This will be a good chance for the marathoners to get in their first longer run.
If you have not picked up your jacket yet please do so soon!
Monday, June 27, 2005
Monday Night Practices
We will be at 40 Acre Woods on Monday Nights until at least July 18th. There will be no run on July 4th.
The runs start at approximately 6:15 p.m.
Distances are 6-1/2 to 8 miles
40 Acre Woods is on 119th about 2 blocks east of LaGrange.
The runs start at approximately 6:15 p.m.
Distances are 6-1/2 to 8 miles
40 Acre Woods is on 119th about 2 blocks east of LaGrange.
Tuesday, June 21, 2005
TTT Annual Picnic Update
I'm just trying to round out the rest of the sign-up sheet (see below), so if you're name does not appear below, reply back with what item you would like to bring. If by some stroke of bad luck you are not able to make the picnic please let me know that also so that we know how much meat to buy. This is a fairly exclusive event, so you'll want to let us know soon before it fills up and we have to turn people away. If you're running Short Run on a Long Day, see Rich for directions, otherwise I'll be e-mailing them and posting them here for those who cannot make it. Thanks for helping make this year's picnic a success. If you have any questions, do not hesitate to ask. Check back often for updates
Carl
Diane G. - Salsa/Guac/chips Keith L. - Doreen's famous spread
Sean Schuster
Carl
Appetizers/Snacks (5)
Desserts (4)
- Rich Matula - Brownies
- Carrie W - Rice Crispy Treats
- Jim Raymond - Carrot Cake
Side Dishes (5)
- Eric Smith - pasta salad
- Mike Fedele - Italian surprise
- Carrie W - side
Beer (3)
Tomatoes/Onions (sliced/diced) and relish (1)
Pop (variety) (1)
- Jim Raymond
Gatorade (16oz. bottles) (1)
- Rick Terhune
Alcoholic Beverages (Mike's Hard Lemonde, Skyy Blue, etc) (2)
- $15 Contribution
George S. - Kevin M.
- Jamie R.
- Dave E.
Monday, June 20, 2005
First Week of Summer!
Don't forget no practice this Wednesday.
Instead join the team for a 5K race in Frankfort. A Short Run on a Long Day.
http://www.frankfortparks.org/ We expect a really large team turnout - be sure to wear some Tinley/Skull gear during or after the race.
Afterwards Mike Sommer invited us back to his house which is an 800 meter repeat away from the race site. Bring the beverage of your choice and your swimsuit. Mike will supply some food.
Also don't forget we will meet at 40 Acres tonight. The run starts at 6:15.
I have the jackets so be sure to stop by practice or the race to pick your up.
The team picnic is Saturday June 25th in Messenger Woods in Homer Glen.
Instead join the team for a 5K race in Frankfort. A Short Run on a Long Day.
http://www.frankfortparks.org/ We expect a really large team turnout - be sure to wear some Tinley/Skull gear during or after the race.
Afterwards Mike Sommer invited us back to his house which is an 800 meter repeat away from the race site. Bring the beverage of your choice and your swimsuit. Mike will supply some food.
Also don't forget we will meet at 40 Acres tonight. The run starts at 6:15.
I have the jackets so be sure to stop by practice or the race to pick your up.
The team picnic is Saturday June 25th in Messenger Woods in Homer Glen.
Friday, June 10, 2005
Practice Saturday June 11
Many of us will be taking advantage of the shape we're in by racing this weekend. For those who are not racing, meet at Little Red at 9:00 on Saturday. We will break into groups for a couple tempos. Bring fluids - I'll try to have the cooler on hot days throughout the summer. Good Luck to all those who are racing.
Carl
Carl
Friday, June 03, 2005
Practice Saturday June 4
Meet at Little Red Schoolhouse tomorrow. The run starts at 9. We will be doing a tempo run and a few intervals.
Don't forget the team picnic is Saturday June 25th at Messenger Woods in Homer Glen. More details to follow.
We will be having two more practices at the track - June 8th and 15th. Then on June 22nd there will be no practice. Instead we will have a team race on Thursday June 23rd in Frankfort - Short Run on a Long Day 5K. Everyone is encouraged to participate - it's a lot of fun when the team races together. I will try to get some entry forms to pass out at the next practice.
Don't forget the team picnic is Saturday June 25th at Messenger Woods in Homer Glen. More details to follow.
We will be having two more practices at the track - June 8th and 15th. Then on June 22nd there will be no practice. Instead we will have a team race on Thursday June 23rd in Frankfort - Short Run on a Long Day 5K. Everyone is encouraged to participate - it's a lot of fun when the team races together. I will try to get some entry forms to pass out at the next practice.
Tuesday, May 24, 2005
May 25th Practice
Wednesday May 25th - Meet at the Tinley Park Track - the workout will start at 7:00. We will be doing another mile time trial - there will be prizes to those that beat their time from the last time trial and also a few predictor prizes in case you didn't do the time trial in April.
Is anyone doing Ridge Run, Elgin 10 miler, Tower Trot or any other races this weekend?
Let me know and I'll publish it on the blog so you can meet up with your teammates.
Many of you are in great shape - if you haven't already, test your fitness in a race.
More Race Results.....
Jessica Bliss ran 2:52:52 at the GB Marathon this past
weekend. (4th Female, 20th overall).
At Main Course
Bruce Hall 34:33 (2nd overall)
Brian Mitchell 40:57 (35th overall)
Jim Raymond 41:18 (44th overall, 1st in age group)
Keith Leikel 54:58
Don't forget - the team picnic is June 25th - if you definitely know you cannot make it - let one of the comittee members know. Thanks.
Is anyone doing Ridge Run, Elgin 10 miler, Tower Trot or any other races this weekend?
Let me know and I'll publish it on the blog so you can meet up with your teammates.
Many of you are in great shape - if you haven't already, test your fitness in a race.
More Race Results.....
Jessica Bliss ran 2:52:52 at the GB Marathon this past
weekend. (4th Female, 20th overall).
At Main Course
Bruce Hall 34:33 (2nd overall)
Brian Mitchell 40:57 (35th overall)
Jim Raymond 41:18 (44th overall, 1st in age group)
Keith Leikel 54:58
Don't forget - the team picnic is June 25th - if you definitely know you cannot make it - let one of the comittee members know. Thanks.
Thursday, May 19, 2005
Are you feeling faster?
This coming Saturday (May 21st) we will meet at Little Red Schoolhouse. The run starts promptly at 9:00. We will do the 4 mile tempo run plus a little additional speedwork.
The added speedwork will sharpen us up even more as we head towards our Spring peak.
Here are some great race results from the past few weeks - a few more strides at the end of practice might help move all these 2nds into 1sts!
Rich Matula 11:09 Re-Run 2 mile 2nd overall
Mike Blake 37:41 Bartlett 10K 2nd Overall
Spannuth & Wood Relay 4:02:27 Ice Age 50K - 2nd Overall
Eva 22:54 Oakbrook Terrace 5K 2nd in Age Group
Jim Raymond 1:31:03 Indy Mini 4th in AG
Eric Smith Ice Age 50 Miler 10:40 4th in AG
I know a few new people have joined the team - however I misplaced some of their e-mails - if you know who they are send me an e-mail and I will add them to the list.
Don't forget about the team picnic Saturday June 25th.
The added speedwork will sharpen us up even more as we head towards our Spring peak.
Here are some great race results from the past few weeks - a few more strides at the end of practice might help move all these 2nds into 1sts!
Rich Matula 11:09 Re-Run 2 mile 2nd overall
Mike Blake 37:41 Bartlett 10K 2nd Overall
Spannuth & Wood Relay 4:02:27 Ice Age 50K - 2nd Overall
Eva 22:54 Oakbrook Terrace 5K 2nd in Age Group
Jim Raymond 1:31:03 Indy Mini 4th in AG
Eric Smith Ice Age 50 Miler 10:40 4th in AG
I know a few new people have joined the team - however I misplaced some of their e-mails - if you know who they are send me an e-mail and I will add them to the list.
Don't forget about the team picnic Saturday June 25th.
Tuesday, May 17, 2005
Practice Wednesday 5/18
Meet at Tinley High School Track
Warm-up anytime between 6:15-6:45
Stretching 6:45
Practice start about 6:55
This practice will conclude the middle phase leading up to our spring peak. The last phase over the next few weeks is designed to sharpen our skills. June would be an ideal time to race based on the training we've been doing.
Thanks to those who have made positive comments on the blog and keep the communication open.
Warm-up anytime between 6:15-6:45
Stretching 6:45
Practice start about 6:55
This practice will conclude the middle phase leading up to our spring peak. The last phase over the next few weeks is designed to sharpen our skills. June would be an ideal time to race based on the training we've been doing.
Thanks to those who have made positive comments on the blog and keep the communication open.
Friday, May 13, 2005
Saturday Practice 5/14 and Note
Meet at 40 Acre Woods which is located just East of 119th and LaGrange at 9:00.
*IMPORTANT NOTE: When the team warm-up jackets come in, they will go to the silk screener. We will have the Tinley Track & Trail logo put on the back. Below that will be the skull logo that we have used on the back of team singlets in years past. The skull has become our trademark over the years, and symbolizes toughness, determination, and the desire to persevere through adverse conditions. If this offends anyone, or for any reason you do NOT want this on your warm-up jacket, please e-mail me or Rich by Tuesday, and we will ensure that it is excluded.
*IMPORTANT NOTE: When the team warm-up jackets come in, they will go to the silk screener. We will have the Tinley Track & Trail logo put on the back. Below that will be the skull logo that we have used on the back of team singlets in years past. The skull has become our trademark over the years, and symbolizes toughness, determination, and the desire to persevere through adverse conditions. If this offends anyone, or for any reason you do NOT want this on your warm-up jacket, please e-mail me or Rich by Tuesday, and we will ensure that it is excluded.
Wednesday, May 11, 2005
Tonights Speedwork 5/11
Tonight's practice will be a great one to get everyone race-ready. We are entering our Spring Peaking Phase and it's time to put our hard work to the test.
Meet at the Tinley track at 6:15 - 6:45 for warm-ups. Practice will start at 7:00. Be sure you know what your 5K race pace for 400 meters is.
The jackets are on order.
Mark your calendars the Team Picnic is Saturday June 25th.
Race Results
Mike Schwaller ran a 1:58 -1/2 marathon at the Indy Mini.
Meet at the Tinley track at 6:15 - 6:45 for warm-ups. Practice will start at 7:00. Be sure you know what your 5K race pace for 400 meters is.
The jackets are on order.
Mark your calendars the Team Picnic is Saturday June 25th.
Race Results
Mike Schwaller ran a 1:58 -1/2 marathon at the Indy Mini.
Friday, May 06, 2005
Saturday 5/7 Practice
Practice tomorrow will be at 40 Acre Woods. (Which is on 119th st about 1 block east of LaGrange.)
The run will start at 9 and we will be doing a longer type tempo run.
Starting next week things are going to start getting faster!!!!!!
The run will start at 9 and we will be doing a longer type tempo run.
Starting next week things are going to start getting faster!!!!!!
Monday, May 02, 2005
Practices Week of 5/2
Meet tonight at Joe's Pond at 6:15 for a run.
Wednesday Meet at Tinley Track - Practice starts just before 7.
We start our second phase of speedwork - shorter intervals with short recoveries.
Most of you have paid your dues and ordered jackets for those who haven't only 5 days to do so or you miss out on a jacket.
3 options - Mail me a check - 9807 Creek Road, Unit B2 Palos Park, IL 60464
Pay me tonight or Saturday.
Pay one of the other comittee members on Wednesday.
Yesterday there were 5 Tinley runners in the top 10 at Eiche Turners 5K including the overall winner Bruce Hall!
Wednesday Meet at Tinley Track - Practice starts just before 7.
We start our second phase of speedwork - shorter intervals with short recoveries.
Most of you have paid your dues and ordered jackets for those who haven't only 5 days to do so or you miss out on a jacket.
3 options - Mail me a check - 9807 Creek Road, Unit B2 Palos Park, IL 60464
Pay me tonight or Saturday.
Pay one of the other comittee members on Wednesday.
Yesterday there were 5 Tinley runners in the top 10 at Eiche Turners 5K including the overall winner Bruce Hall!
Friday, April 29, 2005
Saturday 4/30
Meet at Little Red Saturday at 9:00 AM for a Mystery Tempo. This is a rain or shine event.
Also, Don't forget to pay your dues ASAP. Checks are preferred, payable to Tinley Track & Trail. If you cannot make practice - mail Rich Matula a check at 9807 Creek Road, Unit B2 Palos Park, Il 60464 - $25. Please pay by 5/7 to get your jacket. Indicate jacket size in memo area of check.
www.tinleytrack.blogspot.com
We've had some nice performances in races, and many others have been running strong in recent practices. Our workouts have been designed to have us peak between the middle of May, and early June. So feel free to pick out a good race coming up. Keep up the good work!
Also, Don't forget to pay your dues ASAP. Checks are preferred, payable to Tinley Track & Trail. If you cannot make practice - mail Rich Matula a check at 9807 Creek Road, Unit B2 Palos Park, Il 60464 - $25. Please pay by 5/7 to get your jacket. Indicate jacket size in memo area of check.
www.tinleytrack.blogspot.com
We've had some nice performances in races, and many others have been running strong in recent practices. Our workouts have been designed to have us peak between the middle of May, and early June. So feel free to pick out a good race coming up. Keep up the good work!
Monday, April 25, 2005
Practice 5/27
Don't forget to pay your dues ASAP. I will not be at practice this week so pay one of the other committee members. Checks are preferred.
If you cannot make practice - mail me a check at 9807 Creek Road, Unit B2 Palos Park, Il 60464 - $25. Please pay by 5/1 to get your jacket.
Carl will have 3 sizes of jackets at this weeks practice for you to try on and double check your size. If you want to change from what you originally send me send me an e-mail.
Practice will be at Tinley Park High school. Warm-ups at 6:15-6:45 the workout will start just before 7:00. This is our final week of longer intervals, shorter rests.
Some really good performances yesterday at the Lakefront 10
Mike Blake - 1:00:12
Mark Williams - 1:07:29
Brian Mitchell 1:07:56
Jessica Bliss 1:01:02
Carrie Wojcik - 1:03:47
ww.tinleytrack.blogspot.com
If you cannot make practice - mail me a check at 9807 Creek Road, Unit B2 Palos Park, Il 60464 - $25. Please pay by 5/1 to get your jacket.
Carl will have 3 sizes of jackets at this weeks practice for you to try on and double check your size. If you want to change from what you originally send me send me an e-mail.
Practice will be at Tinley Park High school. Warm-ups at 6:15-6:45 the workout will start just before 7:00. This is our final week of longer intervals, shorter rests.
Some really good performances yesterday at the Lakefront 10
Mike Blake - 1:00:12
Mark Williams - 1:07:29
Brian Mitchell 1:07:56
Jessica Bliss 1:01:02
Carrie Wojcik - 1:03:47
ww.tinleytrack.blogspot.com
Friday, April 22, 2005
Practice Saturday 4/23
We are going to meet at the I&M bike path in Willow Springs tomorrow. Practice starts at 9:00. We are going to be doing a
"GUTS" tempo workout.
The easiest way to get there is to drive to the intersection of 104th Avenue & Archer Rd. Then head West on Archer for one block, by the Remax Sign turn right and follow that down a block or two to the train station/bike path parking lot. There will be signs to guide you in.
An explanation of the Wednesday night workout plan - I meant to get this out a week ago but here it is now.
We are working toward a 5K/10K peak between mid-May and mid-June
To accomplish this we have broken up the speed work-outs into 3 segments.
1) Long Intervals Short rest - We have done this for two weeks we have one more to go.
2) Shorter Interval, Short rest - 3 weeks
3) Shorter Intervals Longer Rest - 3 weeks, this will put the finishing touches on your race speed.
If you ever have any questions about why we're doing a certain workout please ask.
EVERYone NEEDS to start doing strides - at least once preferably twice a week! They will help your race performance. Do not overlook this valuable component of training.
Finally dues are due May 1st - Please pay me or one of the committee members ASAP! If you don't pay by May 1st you will miss out on the team jacket.
Or you call mail me a $25 check made out to Tinley Track & Trail mail to 9807 Creek Road, Unit B2 Palos Park, IL 60464. Please include your size.
Don't forget Monday Night practices depart from Joe's Pond.
"GUTS" tempo workout.
The easiest way to get there is to drive to the intersection of 104th Avenue & Archer Rd. Then head West on Archer for one block, by the Remax Sign turn right and follow that down a block or two to the train station/bike path parking lot. There will be signs to guide you in.
An explanation of the Wednesday night workout plan - I meant to get this out a week ago but here it is now.
We are working toward a 5K/10K peak between mid-May and mid-June
To accomplish this we have broken up the speed work-outs into 3 segments.
1) Long Intervals Short rest - We have done this for two weeks we have one more to go.
2) Shorter Interval, Short rest - 3 weeks
3) Shorter Intervals Longer Rest - 3 weeks, this will put the finishing touches on your race speed.
If you ever have any questions about why we're doing a certain workout please ask.
EVERYone NEEDS to start doing strides - at least once preferably twice a week! They will help your race performance. Do not overlook this valuable component of training.
Finally dues are due May 1st - Please pay me or one of the committee members ASAP! If you don't pay by May 1st you will miss out on the team jacket.
Or you call mail me a $25 check made out to Tinley Track & Trail mail to 9807 Creek Road, Unit B2 Palos Park, IL 60464. Please include your size.
Don't forget Monday Night practices depart from Joe's Pond.
Thursday, April 14, 2005
Saturday Practice April 16th
Meet at Little Red School House. The run starts at 9:00. We will be doing a tempo run on a different course than last week plus a few Bullfrog hills just for fun!
It was pointed out that there was some good energy and cheering on your teammates last night on the track - that stuff really helps us all get through the hard work!
More Race results
Shamrock Shuffle
Tim Hansen - 33:53
Brian Geich - 38:28
Valpo Half
Jessica Bliss - 1:23:30 2nd Overall Female
Mike Blake 1:27:41
Bill Meece 1:33:31
It was pointed out that there was some good energy and cheering on your teammates last night on the track - that stuff really helps us all get through the hard work!
More Race results
Shamrock Shuffle
Tim Hansen - 33:53
Brian Geich - 38:28
Valpo Half
Jessica Bliss - 1:23:30 2nd Overall Female
Mike Blake 1:27:41
Bill Meece 1:33:31
Wednesday, April 13, 2005
Wednesday Track Practices
Meet at Tinley High School Track
Warm-up anytime between 6:15-6:45
Stretching 6:45
Practice start about 6:55
Wednesday practices will follow this schedule and agenda until further notice so just in case you do not get an e-mail you know where to go......
If possible bring your dues!
Warm-up anytime between 6:15-6:45
Stretching 6:45
Practice start about 6:55
Wednesday practices will follow this schedule and agenda until further notice so just in case you do not get an e-mail you know where to go......
If possible bring your dues!
Monday, April 11, 2005
Monday Night Runs are Back
Now that we have rolled the clocks forward an hour, we're able to run in the forest preserves and finish most of the run before dark. Starting today, April 11, meet at Joe's Pond at 6:15 for a run that starts no later than 6:30. We will break up into groups and run about an hour or so (7-9 miles). We will meet at Joe's Pond every Monday until we announce otherwise. Bookmark the blog page: http://tinleytrack.blogspot.com/ and check it often.
Monday runs are meant to be an informal way to gather and get our base mileage in so that we can build on that during Wednesday & Saturday practices.
Directions: for those who are new and coming from the south, take Route 83 west to 104th avenue (first light past LaGrange intersection). Turn right on 104th, go over the bridge, through one stop light, and at the top of the hill there will be an incline with gravel on both sides. This is Joe's Pond. Pull off the side of the road and park. Enjoy your run!!
Monday runs are meant to be an informal way to gather and get our base mileage in so that we can build on that during Wednesday & Saturday practices.
Directions: for those who are new and coming from the south, take Route 83 west to 104th avenue (first light past LaGrange intersection). Turn right on 104th, go over the bridge, through one stop light, and at the top of the hill there will be an incline with gravel on both sides. This is Joe's Pond. Pull off the side of the road and park. Enjoy your run!!
Friday, April 08, 2005
Saturday April 9th Practice
Meet tomorrow at Little Red School House on 104th Ave.
The run starts at 9 so be on time.
We will be doing a 4 mile tempo run.
It maybe a little muddy so don't bring your best shoes.
The run starts at 9 so be on time.
We will be doing a 4 mile tempo run.
It maybe a little muddy so don't bring your best shoes.
Wednesday, April 06, 2005
Shamrock Shuffle Results
Carrie Wojcik - 30:34 9th in AG
Jim Raymond 32:22 4th in AG
Rick Miller 33:33
Tony Garcia 38:18
Eva 39:35
Some solid first race of the year performances: Congratulations
If you ran but I don't have your time up here send me an e-mail.
Jim Raymond 32:22 4th in AG
Rick Miller 33:33
Tony Garcia 38:18
Eva 39:35
Some solid first race of the year performances: Congratulations
If you ran but I don't have your time up here send me an e-mail.
Tuesday, April 05, 2005
Back to the Track
After 5 months away it's time to return to the track in our never-ending quest for terminal velocity!
Meet at Tinley Park High School - We will meet at the track for the next 6-8 weeks.
6111 175th St
Tinley Park, IL 60477
Start running on the track tomorrow anytime after 6:15. Finish your warm-ups by 6:45 and practice will start before 7:00. We need to be pretty punctual the next two weeks so we don't have to finish the practice in the dark.
One part of practice tomorrow will be a time trial mile so be ready.
Please be considerate to any Tinley High School employees and keep the track area clean. Remember we are their guests.
Meet at Tinley Park High School - We will meet at the track for the next 6-8 weeks.
6111 175th St
Tinley Park, IL 60477
Start running on the track tomorrow anytime after 6:15. Finish your warm-ups by 6:45 and practice will start before 7:00. We need to be pretty punctual the next two weeks so we don't have to finish the practice in the dark.
One part of practice tomorrow will be a time trial mile so be ready.
Please be considerate to any Tinley High School employees and keep the track area clean. Remember we are their guests.
Friday, April 01, 2005
Unleash the Lions
Well we made it through another Chicago Winter! Many of you have been working really hard the past few months and payback time will be coming really soon. Consider jumping in a race or two this April to gauge your fitness.
Starting this Saturday and continuing on the next few months we will move away from the hillwork and start working on tempo runs. (Although we will still occassionally throw some hills in just for fun)
Tempo runs train your body to do 4 things with the lactic acid that builds up - 1) Convert it to glucose in the liver 2) Better buffering of the acid 3) Produce less at a given pace 4) Ability to withstand more - It is important you do your tempo runs at the proper pace (just on the edge of going anaerobic) for all these cool things to happen.
Meet Saturday 9:00 at 151st a few blocks west of Harlem in the bike path parking lot. We will be doing a tempo run around Yankee Woods
Starting this Saturday and continuing on the next few months we will move away from the hillwork and start working on tempo runs. (Although we will still occassionally throw some hills in just for fun)
Tempo runs train your body to do 4 things with the lactic acid that builds up - 1) Convert it to glucose in the liver 2) Better buffering of the acid 3) Produce less at a given pace 4) Ability to withstand more - It is important you do your tempo runs at the proper pace (just on the edge of going anaerobic) for all these cool things to happen.
Meet Saturday 9:00 at 151st a few blocks west of Harlem in the bike path parking lot. We will be doing a tempo run around Yankee Woods
Thursday, March 31, 2005
Big Hal Update
I had an Echo test before visiting with the surgeon yesterday for my follow-up visit. The surgeon said the cardiologist who read the test called him to ask why he was going to do surgery – "this guy is fine." That’s what we wanted to hear.
I’m back (and at the office)!
I was given a release and went to the health club for spin class this morning. I look forward to that first run, except for the weak legs.
The old grind looks pretty good now. Thanks to all of you who have offered well wishes and prayers – they made a difference.
There was an article in the Sun Times this week about my surgery since it was the first of its kind in Chicago. You can find it at:
http://www.suntimes.com/output/business/cst-fin-heart28.html
See you soon, and don’t train without your heart monitor!
I’m back (and at the office)!
I was given a release and went to the health club for spin class this morning. I look forward to that first run, except for the weak legs.
The old grind looks pretty good now. Thanks to all of you who have offered well wishes and prayers – they made a difference.
There was an article in the Sun Times this week about my surgery since it was the first of its kind in Chicago. You can find it at:
http://www.suntimes.com/output/business/cst-fin-heart28.html
See you soon, and don’t train without your heart monitor!
Tuesday, March 29, 2005
Winds of Change - Workout 3/30
Tomorrow marks the end of our 2nd phase of training - strength building.
The next 7 weeks will be geared towards improving our speed, and the ability to hold a fast pace longer.
That means tempo runs on Saturdays (we will still throw in a few hills) and speedwork on the track starting next Wednesday.
Remember we are planning these workouts so you hit your peak between May 14th and June 18th. If one of your target races falls outside these dates see one of the coaches and we will work with you.
This week one, more week of running in the dark - meet at the Human Race - The workout starts at 6:30
The next 7 weeks will be geared towards improving our speed, and the ability to hold a fast pace longer.
That means tempo runs on Saturdays (we will still throw in a few hills) and speedwork on the track starting next Wednesday.
Remember we are planning these workouts so you hit your peak between May 14th and June 18th. If one of your target races falls outside these dates see one of the coaches and we will work with you.
This week one, more week of running in the dark - meet at the Human Race - The workout starts at 6:30
Friday, March 25, 2005
A Memorable Workout...............
Every year there are a few workouts that are considered milestones. Tomorrow might be one of them. Yeah, it's going to be a little cold, yeah, it might be a little sloppy, yeah there will be some hills. But this is one of those workouts that will reside in your subconscious and when you're running neck-to-neck with someone for that age group award two months from now and you've got about 700 meters to go you'll decide to make your move and drop your competition because you know you made it through tomorrow's workout.
Sweet dreams......
Meet at Waterfall Glen at the main Trailhead on Cass. The workout starts at 9:00.
Sweet dreams......
Meet at Waterfall Glen at the main Trailhead on Cass. The workout starts at 9:00.
Thursday, March 24, 2005
Run of the Rings
Congratulations to everyone who came out Wednesday for the Inaugural Run of the Rings. We had a good turn-out (22 people), and a good workout. I anticipate members to continue to start coming out now that the warmer weather is just around the corner. Don't be caught out of shape on that first 70 degree day in April. Encourage others in your group to come on out!
Tuesday, March 22, 2005
Vicious Circles
We've got a pretty cool workout planned for tomorrow March 23rd. Meet at the new Tinley Rec Center, 8125 W. 171st. This is a pretty big building so try to meet near the main entrance. We will depart a little after 6:30.
We will be doing ladders in a nearby subdivision that consists of 3 circular streets - a 400 meter one, a 1000 meter one and a mile one.
This will be a VO2 Max building workout.
Friday is the last day to turn your surveys in to Carl.
We will be doing ladders in a nearby subdivision that consists of 3 circular streets - a 400 meter one, a 1000 meter one and a mile one.
This will be a VO2 Max building workout.
Friday is the last day to turn your surveys in to Carl.
Friday, March 18, 2005
Run for the Hills
Probably the hilliest area within 50 miles of Chicago is Lemont. They have the steepest and longest hills in the area. That's why we will be there tomorrow in our quest to build more strength as well as our anaerobic capacities.
Meet tomorrow at the Lemont Rec Center 16028 W. 127th St. by 9:00. It is on 127th street a few blocks west of Lemont/State Road the south side of the street. It's only about 15 minutes from Orland.
Meet tomorrow at the Lemont Rec Center 16028 W. 127th St. by 9:00. It is on 127th street a few blocks west of Lemont/State Road the south side of the street. It's only about 15 minutes from Orland.
Tuesday, March 15, 2005
Speed Back Week - Wed March 16th
Since the beginning of March, everyone has been working their asses off. We've had some great hill and speed workouts with more to come.
However one of the things we're going to do this year is every 3rd or 4th week we are going to decrease the volume of a work-out and instead notch up the intensity a bit.
This will keep the mind and legs a lot fresher.
This is one of those weeks. We will meet at Tinley Park High School in the parking lot and run over to 1/2 mile park. Be ready to run by 6:30.
If you haven't filled out your e-mail survey do so ASAP or see Carl at practice tomorrow for a paper copy.
We are also going to be doing more strides after our work-outs. Don't go through the motions on these or think of them as a part of the cool-down. It is an important part of your training to maintain & build leg speed.
However one of the things we're going to do this year is every 3rd or 4th week we are going to decrease the volume of a work-out and instead notch up the intensity a bit.
This will keep the mind and legs a lot fresher.
This is one of those weeks. We will meet at Tinley Park High School in the parking lot and run over to 1/2 mile park. Be ready to run by 6:30.
If you haven't filled out your e-mail survey do so ASAP or see Carl at practice tomorrow for a paper copy.
We are also going to be doing more strides after our work-outs. Don't go through the motions on these or think of them as a part of the cool-down. It is an important part of your training to maintain & build leg speed.
Friday, March 11, 2005
Damn Snow - Saturday March 12th
Well the snow messed up a SWEET hill practice we had planned at Waterfall Glen for tomorrow.
We will still do hills but we will meet at the Orland Park Rec Center at 14650 Ravina. The run starts at 9:00a.m.
Don't forget to fill out and submit the team survey.
We will still do hills but we will meet at the Orland Park Rec Center at 14650 Ravina. The run starts at 9:00a.m.
Don't forget to fill out and submit the team survey.
Tuesday, March 08, 2005
"Winners simply do things losers won't"
Tomorrow we are going to meet in the parking lot of Tinley Park High School. We will head out to mile park at approximately 6:30 p.m.
We are starting to see some more new faces - hopefully that keeps up.
The venue gives the workout away. See you tomorrow.
Don't forget as it gets warmer, start incorporating strides into your workouts once or twice/week.
We are starting to see some more new faces - hopefully that keeps up.
The venue gives the workout away. See you tomorrow.
Don't forget as it gets warmer, start incorporating strides into your workouts once or twice/week.
Friday, March 04, 2005
Ready for Some Hills
Hilltoppers,
Meet tomorrow at Lincoln Way East High School - 201 Colorado Ave, Frankfort . It's on LaGrange Road about 3 miles south of I-80.
The run will start at 9:00. We will head over to Hickory Creek Woods and do some hill repeats.
The trails have been checked and they are clear of snow.
Big Hal Update
Hey it’s me! I’m at home and handling some email.
I came home Tuesday afternoon. Have almost no pain, except in my hand due to an IV that went bad! (go figure - I go in for heart surgery and come out with a bum hand) I do tend to get fatigued quickly, but that’s getting better now that I’m on regular food (not that hospital stuff).
The procedure went better than expected. My valve was saved and now I have a new Dacron ascending aorta – guaranteed to last longer than any other part in the body! I can’t say enough for Northwestern Memorial and the department they have built for Thoracic Aortic Surgery. This is now one of the top centers in the country for these procedures.
I expect to be working from home beginning next week. My home # is 219-865-1063 and my home office is 219-865-8955 if you want to reach me. You can call me on the cell but I don’t get a very good signal in my house.
Can’t drive for a month but between the computer, fax, phone and Fedex it shouldn’t be a problem. I look forward to April 1st and getting back to normal.
Thanks to all of you for your concern and prayers over these last 5 months. I know it made a difference and greatly lifted my spirits.
Meet tomorrow at Lincoln Way East High School - 201 Colorado Ave, Frankfort . It's on LaGrange Road about 3 miles south of I-80.
The run will start at 9:00. We will head over to Hickory Creek Woods and do some hill repeats.
The trails have been checked and they are clear of snow.
Big Hal Update
Hey it’s me! I’m at home and handling some email.
I came home Tuesday afternoon. Have almost no pain, except in my hand due to an IV that went bad! (go figure - I go in for heart surgery and come out with a bum hand) I do tend to get fatigued quickly, but that’s getting better now that I’m on regular food (not that hospital stuff).
The procedure went better than expected. My valve was saved and now I have a new Dacron ascending aorta – guaranteed to last longer than any other part in the body! I can’t say enough for Northwestern Memorial and the department they have built for Thoracic Aortic Surgery. This is now one of the top centers in the country for these procedures.
I expect to be working from home beginning next week. My home # is 219-865-1063 and my home office is 219-865-8955 if you want to reach me. You can call me on the cell but I don’t get a very good signal in my house.
Can’t drive for a month but between the computer, fax, phone and Fedex it shouldn’t be a problem. I look forward to April 1st and getting back to normal.
Thanks to all of you for your concern and prayers over these last 5 months. I know it made a difference and greatly lifted my spirits.
Tuesday, March 01, 2005
Tinley Runners Come In Like A Lamb......
....and out like a lion. It's March and it's time for intervals and speedwork which will help us get ready for the impending Spring racing season.
Wednesday meet at the Human race at 6:30. We will warm-up in the neighborhood and do some intervals in a quiet little subdivision many of you are familar with - yet have probably not run through.
Is anyone planning to do the Shamrock Shuffle? What about Cary?
Race Results - Rich M - came in second overall at the Orland Park Indoor Duathlon.
Start trying to incorporate a few strides at the end of your workout. It's time to start getting back some of that leg speed.
Wednesday meet at the Human race at 6:30. We will warm-up in the neighborhood and do some intervals in a quiet little subdivision many of you are familar with - yet have probably not run through.
Is anyone planning to do the Shamrock Shuffle? What about Cary?
Race Results - Rich M - came in second overall at the Orland Park Indoor Duathlon.
Start trying to incorporate a few strides at the end of your workout. It's time to start getting back some of that leg speed.
Sunday, February 27, 2005
Why are we doing more tempo runs this year?
Why are we doing so much tempo this year?
One of the main purposes of tempo runs is that it teaches your body to buffer the lactic acid that builds up as you drift into the anaerobic zone. Once the level of lactic acid builds up too high you will eventually need to stop running or slow down. This happens to many of us in the third mile of a 5K.
Tempo runs runs are designed to be run right at your lactate threshold which is about 86-90% of maximum heart rate. When you do tempo runs and train at that pace your muscles adapt and overcompensate, generating two benefits. 1) the pace that lactic acid starts to build up will be faster 2) you will be able to train your body to handle higher levels of lactic acid. Ultimately you’ll be able to run at a faster pace longer.
If you do tempo runs at too fast a pace you’ll still get a training effect but it won’t be on this buffering system. To be a fast runner it’s to your advantage to maximize all of your systems.
I will have a chart available soon that will help you determine your tempo pace. Another nice advantage of tempo runs is that they don’t beat your legs up as much as intervals.
If you ever have any questions don’t be afraid to ask.
One of the main purposes of tempo runs is that it teaches your body to buffer the lactic acid that builds up as you drift into the anaerobic zone. Once the level of lactic acid builds up too high you will eventually need to stop running or slow down. This happens to many of us in the third mile of a 5K.
Tempo runs runs are designed to be run right at your lactate threshold which is about 86-90% of maximum heart rate. When you do tempo runs and train at that pace your muscles adapt and overcompensate, generating two benefits. 1) the pace that lactic acid starts to build up will be faster 2) you will be able to train your body to handle higher levels of lactic acid. Ultimately you’ll be able to run at a faster pace longer.
If you do tempo runs at too fast a pace you’ll still get a training effect but it won’t be on this buffering system. To be a fast runner it’s to your advantage to maximize all of your systems.
I will have a chart available soon that will help you determine your tempo pace. Another nice advantage of tempo runs is that they don’t beat your legs up as much as intervals.
If you ever have any questions don’t be afraid to ask.
Friday, February 25, 2005
Big Hal Update
Hal is doing very well. He has already been up and walking around.
He’s got that runner’s spirit! In fact he is doing so well that he may be going home over the weekend.
Some have asked for his room info. See below:
Northwestern Hospital
Feinberg Pavilion
252 E. Huron
Rm 1631
Chicago IL 60611
He’s got that runner’s spirit! In fact he is doing so well that he may be going home over the weekend.
Some have asked for his room info. See below:
Northwestern Hospital
Feinberg Pavilion
252 E. Huron
Rm 1631
Chicago IL 60611
Thursday, February 24, 2005
Hear the sound of the distant thunder?
That's the sound of hill workouts coming your way.
As promised, Saturdays in March will focus on hill repeats. To give everyone just a little taste of what is coming join us this Saturday morning for the Ramsgate workout.
Run starts at 9:00. We are going to meet at a parking lot at aprroximately 121st & Wolf Road. At the intersection of 123rd & Wolf head north on Wolf. Go down about 1-1/2 blocks and park in the lot on the west side of the street. There are no restroom facilities.
The workout will be a tempo (some hill repeats) and another tempo.
Wonder why we're doing so many tempo runs this year? Check the blog over the weekend for an explanation of their benefits.
Try to be on time.
As promised, Saturdays in March will focus on hill repeats. To give everyone just a little taste of what is coming join us this Saturday morning for the Ramsgate workout.
Run starts at 9:00. We are going to meet at a parking lot at aprroximately 121st & Wolf Road. At the intersection of 123rd & Wolf head north on Wolf. Go down about 1-1/2 blocks and park in the lot on the west side of the street. There are no restroom facilities.
The workout will be a tempo (some hill repeats) and another tempo.
Wonder why we're doing so many tempo runs this year? Check the blog over the weekend for an explanation of their benefits.
Try to be on time.
Tuesday, February 22, 2005
Fartlek Fever
Meet at the Human Race tomorrow at 6:30 for the last Wednesday night fartlek for a while.
Here is the plan 1-2-3-4-3-2-1 with 2 minute recovery between. Then a 3-4 minute active recovery.
Then a 1on 1 off x 8 - at a really quick pace.
We may be doing some of this in Crystal Tree so the directionally challenged (you know who you are - should review your maps)
Saturday is still TBA.
First guy to define and post the orgin of the word "fartlek" wins the other Skull hat.
Here is the plan 1-2-3-4-3-2-1 with 2 minute recovery between. Then a 3-4 minute active recovery.
Then a 1on 1 off x 8 - at a really quick pace.
We may be doing some of this in Crystal Tree so the directionally challenged (you know who you are - should review your maps)
Saturday is still TBA.
First guy to define and post the orgin of the word "fartlek" wins the other Skull hat.
Friday, February 18, 2005
10 The Hard way
Back to the woods..........
We are going to meet tomorrow morning at Waterfall Glen at the trail head (on Cass about 2 blocks south of I-55). We will head out the hard way - then we will tempo the last 3 miles back in. I checked out a bit of the trail and it seems to be in decent shape.
Run starts at 9:00.
See you there.
We are going to meet tomorrow morning at Waterfall Glen at the trail head (on Cass about 2 blocks south of I-55). We will head out the hard way - then we will tempo the last 3 miles back in. I checked out a bit of the trail and it seems to be in decent shape.
Run starts at 9:00.
See you there.
Tuesday, February 15, 2005
Practice Wednesday Feb 16
Meet at the Human Race this Wednesday 6:30.
The plan is to do a tempo run around Centenial Park and than we'll throw in an interval as we start our transition into our next phase of training.
Rick Miller won an age group award at the Channahon Frosty 5.
Compliments of the "Continental" we are raffling off two really nice Skull knit hats.
The first guy and the first girl to post the movies these three quotes came from will each win a hat.
"Tough Ain't enough"
"I will be watching you and if I find that you are trying to corrupt my first born child, I will bring you down, baby. I will bring you down to Chinatown."
"Try not. Do... or do not. There is no try."
Negina already won for the girls. I will have 3 other questions for guys soon.
The plan is to do a tempo run around Centenial Park and than we'll throw in an interval as we start our transition into our next phase of training.
Rick Miller won an age group award at the Channahon Frosty 5.
Compliments of the "Continental" we are raffling off two really nice Skull knit hats.
The first guy and the first girl to post the movies these three quotes came from will each win a hat.
"Tough Ain't enough"
"I will be watching you and if I find that you are trying to corrupt my first born child, I will bring you down, baby. I will bring you down to Chinatown."
"Try not. Do... or do not. There is no try."
Negina already won for the girls. I will have 3 other questions for guys soon.
Thursday, February 10, 2005
Hilly Tempo on Saturday
We will meet at 40 Acres. We will do a warm-up to the Palos Roadrunners Road Course then we will run a hilly 3 mile tempo. Afterward there will be an option to add 2-5 miles of additional mileage. Their course is marked pretty well so we should be able to get a pretty accurate distance. The run will start at 9:00.
I know this is deviating from the schedule we sent out but the snow cover on the bike trails is limiting our options.
7 weeks until the Shamrock Shuffle!
Anyone running Channahon this weekend?
I know this is deviating from the schedule we sent out but the snow cover on the bike trails is limiting our options.
7 weeks until the Shamrock Shuffle!
Anyone running Channahon this weekend?
Monday, February 07, 2005
Workouts Week of 2/7
Saturday's warm weather brought out a few Group 3ers that we haven't seen a while. Welcome back!
Monday - The turnouts here have been a little low but it's still an option to run with a group. When in doubt e-mail your running partners to see if they're planning to attend.
Wednesday - Meet at Tinley High School 6111 West 175th Street in the parking lot. We will run over to 1/2 mile park and do 4 halves (each one at an increasing pace). (Group 3 will do 3) These will be continuous with an active recovery. You don't want to jog super slow on your recovery - we're still working on our aerobic base. If you need to go really slow on the jog you went too fast on the interval. The world of anaerobia is coming soon. Be patient.
We'll depart the school at 6:30.
Saturday - TBA depending on the weather and condition of streets/ bike paths.
Don't forget the Channahon race is Sunday at 1:00. This is a good way to get a tempo run in.
If anyone has tried to run the trails in the forest preserve and would like to post trail conditions that would be helpful.
Monday - The turnouts here have been a little low but it's still an option to run with a group. When in doubt e-mail your running partners to see if they're planning to attend.
Wednesday - Meet at Tinley High School 6111 West 175th Street in the parking lot. We will run over to 1/2 mile park and do 4 halves (each one at an increasing pace). (Group 3 will do 3) These will be continuous with an active recovery. You don't want to jog super slow on your recovery - we're still working on our aerobic base. If you need to go really slow on the jog you went too fast on the interval. The world of anaerobia is coming soon. Be patient.
We'll depart the school at 6:30.
Saturday - TBA depending on the weather and condition of streets/ bike paths.
Don't forget the Channahon race is Sunday at 1:00. This is a good way to get a tempo run in.
If anyone has tried to run the trails in the forest preserve and would like to post trail conditions that would be helpful.
Friday, February 04, 2005
You Can Run in Shorts!!
It's supposed to be 50 degrees tomorrow so take advantage of the warm front and run with us tomorrow morning.
We will start at 9:00. We will meet at 151st & Harlem (Bike Path Parking Lot) and head towards Yankee Woods we will incorporate some hills and a little tempo.
We will start at 9:00. We will meet at 151st & Harlem (Bike Path Parking Lot) and head towards Yankee Woods we will incorporate some hills and a little tempo.
Wednesday, February 02, 2005
Raymond Rocks Vegas
Jim Raymond ran a 3:24:41 this past weekend in the Las Vegas Marathon.
It seems he has caught the marathon bug. That's what he gets for hanging around the Meeces.
He is now in contention to take away John Spannuth's title for most marathons per year.
Congratulations Jim!
It seems he has caught the marathon bug. That's what he gets for hanging around the Meeces.
He is now in contention to take away John Spannuth's title for most marathons per year.
Congratulations Jim!
Tuesday, February 01, 2005
Workouts Week of Jan 31
Time to start squeezing the trigger.
We just finished our first month of training. We are halfway done with the first phase of our training. To those that have been showing up - nice job on the hard work and committment.
The workouts in February will be similar but they will start get progressively harder.
This is one of the keys to our training. As the body adapts, workouts need to get longer, more intense or more often or no further improvement or training effect will take place.
Keep this in mind as you train by yourself too. It's time to start adding in an extra mile or two or a little faster pace.
This Wednesday meet at the Human Race - the run will start at 6:30.
The workout will be Fartlek 1-2-3-2-1 x 2 with 3 minute recovery
Saturday will be at 9:00 - location to be announced.
Race Results
John Spannuth ran 1:26:05 in Endurathon 1/2 this weekend in San Antinio good for 6th overall.
Tempo Run Idea-
The Frosty Five in Channahon is a great way to get a little timed run in.
It's February 13th and it starts at 1:00. www.channahonpark.org
We just finished our first month of training. We are halfway done with the first phase of our training. To those that have been showing up - nice job on the hard work and committment.
The workouts in February will be similar but they will start get progressively harder.
This is one of the keys to our training. As the body adapts, workouts need to get longer, more intense or more often or no further improvement or training effect will take place.
Keep this in mind as you train by yourself too. It's time to start adding in an extra mile or two or a little faster pace.
This Wednesday meet at the Human Race - the run will start at 6:30.
The workout will be Fartlek 1-2-3-2-1 x 2 with 3 minute recovery
Saturday will be at 9:00 - location to be announced.
Race Results
John Spannuth ran 1:26:05 in Endurathon 1/2 this weekend in San Antinio good for 6th overall.
Tempo Run Idea-
The Frosty Five in Channahon is a great way to get a little timed run in.
It's February 13th and it starts at 1:00. www.channahonpark.org
Monday, January 24, 2005
Workouts Week of 1/24
Here's the plan for this week. I know some of the locations are different than what's on the schedule but the recent snow storm made us change our plans.
Monday - Human Race - Run Starts at 6:30
Wednesday - Human Race - Run starts at 6:30. We will take a little break from our fartlek and do a 2 mile tempo in the middle of our long run.
Based on the recent snow we got this weekend Orland is a better/safer location than Tinley. As soon as the bike paths clear we will try to have a few practices from the Tinley Rec Center for a change of pace.
Saturday - Lincoln-Way East - run starts at 9:00. After the main practice we should have access to their indoor track for some additional miles, strides or even part of the workout if the weather dictates. Bring a change of clothes for more comfortable indoor running. Tim is coaching this workout.
Race Results
Frosty 5K
10/50 RICHARD MILLER M 49 4/13 21:53 7:03 WORTH IL
Monday - Human Race - Run Starts at 6:30
Wednesday - Human Race - Run starts at 6:30. We will take a little break from our fartlek and do a 2 mile tempo in the middle of our long run.
Based on the recent snow we got this weekend Orland is a better/safer location than Tinley. As soon as the bike paths clear we will try to have a few practices from the Tinley Rec Center for a change of pace.
Saturday - Lincoln-Way East - run starts at 9:00. After the main practice we should have access to their indoor track for some additional miles, strides or even part of the workout if the weather dictates. Bring a change of clothes for more comfortable indoor running. Tim is coaching this workout.
Race Results
Frosty 5K
10/50 RICHARD MILLER M 49 4/13 21:53 7:03 WORTH IL
Friday, January 21, 2005
We've Got Some Big Winners!
TTT Runners receive Awards and RecognitionSaturday January 23, 2005 our very own will be acknowledged by CARA and the Striders:Congratulations to Maureen Hansen and Jim Raymond for their 3rd place age group finishes in the 2004 CARA race competion.Congratulations as well to Bryan Pawola (3rd) and Jim Raymond (1st) in age group competition in the 2004 Calumet Region Strider Gold Cup Race Series.
This was originally a comment but I wanted to make sure it wasn't overlooked.
This was originally a comment but I wanted to make sure it wasn't overlooked.
The Weather Outside is Frightful....
.........But we're still running.
We embark tommorrow at 9:00 Lincoln Way East. Meet in the main lobby. Be ready for anything - the snow will dictate the workout & route.
"The long run is what puts the tiger in the cat." - I seen this quote today and it's perfect for the type of training we're doing right now.
Directions
FROM THE NORTH - LaGrange Rd./Rt. 45 2.5 miles South of I-80 to Colorado Avenue. Proceed West (Right) on Colorado Avenue to the High School on your Right.
If you hit Route 30 you went too far.
Lincoln-Way East High School
201 Colorado Avenue
Frankfort, IL 60423
Group 3ers check in if you're coming and other Group 3'ers can see who will be there.
SCOOP - TV ALERT - Real Reality TV.
The Subaru Primal Quest Adventure Race, one of the world's toughest races, will be
featured on CBS this Sunday, January 23 from 4-6 p.m. EST (that's 3-5 p.m. CST).
Be sure to check your local listings first.
Josh Cox Survives Round 2, The BacheloretteSeven of the 15 guys are sent home, but 2:13 marathoner Cox hangs in there, making the final 8. On show, he declares: "I'm a lover and a warrior." Jen Schefft picks him last, hard to say if that has any meaning. He and the French guy, Fabrice, are obviously not getting along, but Fabrice also makes the cut (Note to Jen: Get real; Fabrice is sooo slimey.). Cox hasn't been getting much video time from ABC. We think that's a ruse. They might be trying to trick us.
We embark tommorrow at 9:00 Lincoln Way East. Meet in the main lobby. Be ready for anything - the snow will dictate the workout & route.
"The long run is what puts the tiger in the cat." - I seen this quote today and it's perfect for the type of training we're doing right now.
Directions
FROM THE NORTH - LaGrange Rd./Rt. 45 2.5 miles South of I-80 to Colorado Avenue. Proceed West (Right) on Colorado Avenue to the High School on your Right.
If you hit Route 30 you went too far.
Lincoln-Way East High School
201 Colorado Avenue
Frankfort, IL 60423
Group 3ers check in if you're coming and other Group 3'ers can see who will be there.
SCOOP - TV ALERT - Real Reality TV.
The Subaru Primal Quest Adventure Race, one of the world's toughest races, will be
featured on CBS this Sunday, January 23 from 4-6 p.m. EST (that's 3-5 p.m. CST).
Be sure to check your local listings first.
Josh Cox Survives Round 2, The BacheloretteSeven of the 15 guys are sent home, but 2:13 marathoner Cox hangs in there, making the final 8. On show, he declares: "I'm a lover and a warrior." Jen Schefft picks him last, hard to say if that has any meaning. He and the French guy, Fabrice, are obviously not getting along, but Fabrice also makes the cut (Note to Jen: Get real; Fabrice is sooo slimey.). Cox hasn't been getting much video time from ABC. We think that's a ruse. They might be trying to trick us.
Tuesday, January 18, 2005
Week of Jan 17th Practices
Wed - We'll be at the Human Race - the run starts at 6:30. More Fartlek is on tap with four pick-ups of 2 minutes each.
Saturday - we'll meet at Lincoln Way East - It's on LaGrange Road right by Colorado St. The run starts at 9:00. Another long run. Do you feel that aerobic base building? Tim will guide us through some of the hilliest portions of Frankfort & Mokena.
This blog is an excellent way for Group 3ers to let other Group 3ers know you're coming to practice. If you sign in anonymously please write your name in the comments.
Saturday - we'll meet at Lincoln Way East - It's on LaGrange Road right by Colorado St. The run starts at 9:00. Another long run. Do you feel that aerobic base building? Tim will guide us through some of the hilliest portions of Frankfort & Mokena.
This blog is an excellent way for Group 3ers to let other Group 3ers know you're coming to practice. If you sign in anonymously please write your name in the comments.
Thursday, January 13, 2005
Monday Workouts begin 1/17!
Just want to remind everyone that Monday workouts begin on Jan. 17 from Human Race Sports. Meet at 6:15. We will start all Monday runs from here until we notify you otherwise.
Saturday January 15 Workout
The workout will start at 9:00 at the bike path parking lot on 151st west of Harlem. The run will be 8-12 miles up to Lake Katherine. A tempo pace should be run around the lake. Then run back to the finish at your long run pace.
The Inagural Post
Tinley Track & Trail is a group of hard-working and enthusiastic runners and multi-sport athletes of various ages, backgrounds and abilities residing in the Southern Suburbs, Northwest Indiana and beyond.
This blog-site will post infomation about practices, workout tips and race performances.
This blog-site will post infomation about practices, workout tips and race performances.
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