Practice August 30

Back to the Track.

Meet at Tinley Park High School Track (175th St. two blocks east of Ridgeland)
Start warming up on the track or the surrounding neighborhood after 6:15. Be ready to start practice by 6:40p.m.

We'll be doing 800's.

Afterwards join the team for a bite to eat or drink. Location to be determined.

If you haven't been there for a while stop by - it will only make you faster!!!

Practice Saturday 8/26

Great job to those that finished the grueling 3-week hill program - you will reap the benefits in your fall races.

Saturday Practice Meet at the I&M Canal Bike Trail in Willow Springs at 8:15
There is an an 8 and and 11 mile loop so there is plenty of opportunity to get in some long miles if you're running Chicago or Park Forest or the 1/2. To get to the Bike Trail take 104th Ave (Willow Springs Road) North to Archer Avenue. At Archer Avenue turn left. Go one block and make a quick right past the gas station. Then follow the signs down to the bike trail.

http://www.fpdcc.com/downloads/im_trailmap.pdf

Save the date after Wednesdays practice back at the track we will go out for food after practice.

Don't Miss this One - Wed 8/23

The Classic Ramsgate Workout (hills & tempo)- The perfect workout for marathoners, 1/2 marathoners and those running the Scenic 10. Without having this workout under your belt going into the Fall racing season is like going to a gun fight with a knife or wearing a Shaun Cassidy shirt to an Iron Maiden concert or riding a Huffy at the Tour De France. Sensible runners won't do it.

Here are directions to the meeting place. It's 5 minutes from 40 Acres. From LaGrange Rd. take 123rd/McCartney Road west to Wolf Road (2 miles) . Turn Right on Wolf go two blocks past the Shadow Ridge subdivision and pull into the parking lot on the west side of Wolf.

We'll start the warm-up at 6:30. Be there or regret it as you get passed in your next race.

e-mail if you have any questions - richm259@comcast.net

Saturday Practice August 19th

Meet at Little Red Schoolhouse (9700 South on 104th Ave.) for a long run.

Practice will start at 8:15

Practice Wednesday and a Plan for the Fall

Wednesday 8/16 - We're going to have our last evening workout in the woods due to the ever-decreasing amount of daylight. Meet at the top of Bullfrog Lake. Take 95th Street West past 104th Ave. Turn Left when you hit Wolf Road. Go down to the second grove on your right - It's called Pulaski Woods. Pull into the last parking lot. We need to start promptly at 6:30 to get the workout in. So please be on time.

http://www.fpdcc.com/downloads/MapleLakeWoodsAndBullfrogLake.pdf

Here is the plan for the Fall. We will continue the hillwork phase we began last week. This is perfect for marathoners and 5K specialists alike. You can't run a quad-turbocharged 16-cylinder engine on a Prius frame and cheap tires so this phase is very important. We will then alternate between the track and neighborhood courses for the rest of the season.

8/16 Bullfrog Workout ( Hills) Strength Building
8/23 Ramsgate Workout (Hills) Strength Building
8/30 Tinley Track Anaerobic Development Phase Begins
9/6 Mile Park
9/13 Tinley Track
9/20 Neighborhood Speedwork
9/27 Tinley Track
10/4 Neighborhood Speedwork

Saturdays will be a combination of Tempo and Longer runs.

The rest of the plan will be announced later in September

Practice Saturday August 12th

Venue is 40 Acres (on 119th 2 blocks east of LaGrange Road) - Please read carefully

Marathoners - Meet at 6:50 for a 7:00am start. You will do the 8 mile loop together then meet up with the rest of the team at 8:00 in the parking lot of 40 acres for another loop.

Other Runners - Show up and be ready to run at 8:00 a.m you could do 6, 8 or more.

Welcome to our new runners - Jim, Karen and Bridget

www.provena.org/stjoesjoliet/scoop

Wednesday Practice 8/9

Run for the hills - Time to build some strength to get ready for the upcoming fall racing and marathon season.

Meet at Hickory Creek Preserve LaPorte Road Access in Mokena on Laporte Road. The preserve is on the South Side of the Street between LaGrange and Wolf Road.
Laporte is about 2 miles south of 191st street. Park in the lot right as you turn in off LaPorte Road. We have run this hill workout before in the winter. If you remember it starts by the bridge and steadily climbs up.

We will start at 6:30

http://www.fpdwc.org/hickorylaporte.cfm


Looking for a good race www.provena.org/stjoesjoliet/scoot I'm the race director.

Practice Saturday Aug 5th

Nothing fancy tomorrow - just a long run. Meet at 40 Acres at 8:00 am. Marathoners work together. I will not be there.


Check this out. I'm one of the race directors for this race.
www.provena.org/stjoesjoliet/scoot