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.
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