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!

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

Friday, April 22, 2005

Quote of the Week

We have picked a very easy sport--- ALL IT TAKES IS HARD WORK.

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.

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

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!

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!!

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.

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.

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.

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