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!

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

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.

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!

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.

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.

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.

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.

"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.

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.

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.