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.

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?

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.

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.