Winter Hiatus

http://www.kerasotes.com/Content.aspx?PageName=Advance-spiritofthemarathon&PageTitle=Advance-spiritofthemarathon

Is anyone interested in seeing this movie about the marathon "Spirit of the Marathon" on Thursday Night Jan 24th. It's a one night screening and Schererville Indiana is probably the closest theater. I'm in for sure. If you are order your ticket and we'll do a road trip. Post to the blog if you're in.




The hardy runners of Tinley Track & Trail are taking a short break. We'll be back on January 19th.

If you have any questions please leave a note on the blog and someone will respond.

Oh come all ye faithful

Join us at 9:00 a.m on Monday Christmas Eve morning for our final run of the season. We'll be at 40 Acre Woods. On 119th, 1 block east of LaGrange.

We'll do a 6 mile run then indulge in some Christmas Cheer. Don't atttend empty handed. It looks like we're covered with drinks but we could use some post run snacks.

Merry Christmas to all my TT&T teammates.

Join Keith Leikel at 3:00 on Christmas Eve for his annual party at Cooper's Hawk on 158th & Harlem.

Saturday December 22nd

Welcome in the Winter Solstice with a run through the woods like our pagan brethen did hundreds of years before us. Dress in a way that honors your favorite mythological creature.

Meet at Little Red Schoolhouse at 8:30. It might be a little sloppy out there but who cares.....

Is anyone doing the Christmas Eve Morning run at 9:00 a.m? Please answer on the blog. We need at least 6 for Jim Raymond to break out his fine china so step up.

Keith is having his 27th annual Christmas Eve Celebration at 3:00 at Coopers Hawk in Tinley Park. Everyone is invited.

Wednesday Practice Dec 19th

Meet at the Human Race at 6:15 we'll depart at 6:19.

Saturday Practice Dec 15

Meet at Little Red School House at 8:30.

Don't forget about our Christmas Eve morning run - 9:00 a.m Dec 24th. Who's bringing the china?

Wed December 12th

Join us for a Christmas light run through Orland Park. Meet at the Human Race at 6:15.


Here is the strangest running story I came across in a while. Delilah in the song "Hey Delilah" from the Plain White Ts is a pretty good runner. Read the story below.

http://www.usatf.org/news/view.aspx?duid=USATF_2007_12_08_13_13_55

Hey there Delilah
Don't you worry about the distance (so this line really is about running.)
I'm right there if you get lonely
Give this song another listen
Close your eyes
Listen to my voice, it's my disguise
I'm by your side

Practice Saturday December 8th

Meet at 40 Acre Woods - 119th 1 block east of LaGrange at 8:30 we'll try to do some dashing through the snow.

Everyone is invited.

Practice Wed Dec 5

Meet at Human Race Sports at 6:15.

Plan for next seven weeks -
We'll keep running together Wednesdays and Saturdays until 12/22.
We'll do our holiday favorite Christmas Eve Morning Run then we'll shut it down until
Saturday Jan 19th. This little break seemed to work well last year. It gave everyone a chance to recharge their batteries and come back strong for a new year. Remember absence makes a heart grow fonder.

Comments are welcome - we can tweak this based on popular demand.

Rich and Mike S. will not be there tonight.

Black Saturday... Practice?

Just in case anyone wants to run tomoprrow morning - 40 Acres at 8:30.

But PLEASE add to the blog if you plan to be there. I'm expecting a very low turnout due to the pub crawl.

I will not be there..... ALRIGHT stop the eye rolling and sissy comments right now. I had this planned before the pub crawl. I would be there if I could.

Friday Nov. 30 Bar Crawl

Skulls,

This is the event you've all been training for when you're not running. Be a part of the TTT 1st annual pub crawl. This is a nice way to finish off a successful season. Everyone is welcome to participate whether you're a seasoned veteran or someone who has only been out with us a couple times. Note all the details to the right. If I have forgotten something let me know. Please comment to this post whether you are coming or not so we have an idea of who to expect. Let's have a big turnout to show what we're all about.

Practice November 28th

Meet at Human Race Sports on 152nd & LaGrange. We'll head out at 6:15. Burritos afterwards?

Practice Saturday Nov 24th

Meet at Little Red Schoolhouse at 8:30 for a causal run.

Who ran a turkey trot? Let's hear how you did .

Results from Orland Park
Tim Hanson - 2nd AG
Rich Matula - 2nd AG
Maureen Hansen 3rd AG

Happy Thanksgiving

Due to a few people asking we will have a practice on Wednesday at 6:15 at the Human Race. Be sure to sign into the blog if you plan to be there. Good luck on all those Turkey Trots. There will be an organized run next Saturday - Little Red Schoolhouse at 8:30.

We have a lot to be thankful for this year - here are a few of mine - feel free to submit your own.

Austin's leopard earmuffs
Carries constant chatter on a run
Darcy's constant objections that she will run a good marathon
Tim Hansen's icy water bottles at the marathon.
The Continental's yellow outfit at the marathon

Saturday November 17th READ CAREFULLY

Practice will be at 8:30 at 40 Acre woods.

For the next several weeks - please write on the blog if you plan on being at practice. That way others will know if there will be someone to run with. Thanks.

Rich will not be there on Saturady.

Running at the Human Race

Let's meet at Human Race Sports on 152nd & LaGrange Road on Wednesday on 6:15. We'll run for an hour. Remember to do your potty business at home.

Carrie & Darcy finished 2-3 at the I-355 Veteran Run. The received their medals from Andy Avalos. They were very happy.

Save the date - Nov. 30th - TTT Bar Crawl/Run

By popular demand, Tinley Track & Trail will be having their 1st annual bar crawl/run on Friday Nov. 30th. This will take place in Orland around LaGrange avenue. Details will follow as the time nears, but let's just say we will be hydrating at an undisclosed number of establishments and migrating by foot to and from each one. Think of it as intervals for the soul. Note: there will be an alternate workout for Austin.

Check back for details.

Saturday Practice Nov 10th

Meet at Little Red Schoolhouse at 8:30. We will do a shorter workout keeping in mind that many of us our racing on Sunday.

I have several XL and M TT&T jackets available for $15 - this will help fund our end of the year celebration. If you're interested bring some cash to an upcoming practice.

Last Track Practice of 2008 or even 2007

Meet at Tinley Park High School Track at 6:30 on Wednesday Nov 7th. Be warmed up and ready to go by 6:35.

It looks like several runners are considering running the once in a lifetime 355 race on 11/11.
Join the team.

http://www.active.com/event_detail.cfm?EVENT_ID=1482043&CHECKSSO=1&RESET=0

I will not be there due to my calf injury. Suggested workout:

Head towards Yankee Woods on the road - do about 5-6 miles. Then come back and do a hard mile then a hard half on the track. Cool down and call it a day. It will be a little too cold to do a full speed workout.

November 3rd Practice

The Skullmaster may have been at practice Wednesday and he may not have been. No mere mortal knows nor really understands.

But the hardy soles from TT&T will be back in the game on Saturday. Meet at 40 Acre Woods at 8:30. For a run through the color-laden woods.

Next Wednesday will be the last practice on the track for 2007. Please join us in biding farewell to our old friend.

Tuesday Practice Not Wednesday Tuesday

Meet at Tinley Park High School and be warmed up and ready to run by 6:40.

Since it is so close to Halloween we may see the Skullmaster Tuesday - be on your best behavior and run hard for this icon. Here are a few things you should know about him:

Ghosts are afraid of him.
He can reason with zombies.
He wins all costume contests and he doesn't even wear a costume.
His alarm clock never goes off because it is afraid to wake him.
He is left-handed. And right-handed.
He doesn’t believe in refrigerators. His food stays fresh purely out of respect for him.
He once taught some werewolves to sing a capella

He is the Skullmaster

Practice Info: Read carefully + Run like an animal

Saturday October 27th - Meet at Little Red schoolhouse at 8:30.

Tuesday October 30th - Meet at Tinley Park High School Track and be warmed up and ready to run at 6:35. That's right TUESDAY. Since we are skulls - in honor of our favorite holiday - All Hallows Eve -we are moving the practice. Also so Jim Raymond and Austin can get in some trick or treating.

Our goal for the next few weeks will be to get people ready for any upcoming races(turkey trots etc.) - the workouts will be intense and quick to tap out the last bit of speed we can before we slow things down for the winter. On days you run on your own throw in a few strides.

Team race - It seems that the Thanksgiving Day Turkey Trot is sacred to many people from pies and brown hooded sweatshirts to cross country type courses so we will not mess with tradition and try to run together as a team. Everyone can do their own thing.

Instead we will try to get together on Sunday Nov 11th for either the 355 inaugural race (which we are investigating) or the Tinley Park Turkey Trot a perennial favorite. More details will follow. Feel free to voice your opinion on either race.

Wednesday Practice

Meet at Tinley Park High School Track and be warmed up and ready to run by 6:40.

We'll try to come up with a consensus Turkey Trot to do as a team.

Injury update - Mary has a stress fracture.

Saturday Practice 10/20

Meet at Little Red Schoolhouse at 8:30. We will probably throw in a little tempo just for kicks.

Good luck to Carrie as she embarks on the Urbanathlon. We expect a full report on the blog after the race.

Here's the web-site for the CDs and me Halloween bash.

http://www.cdandme.com/

October 17th

Back to the track for a few more weeks.
Meet at Tinley Park High School Track
Be warmed up and ready to run by 6:40

Matula broke 15 for a 5K and finished 2nd - find out more on Wednesday.

Back to Work.... There are Turkeys to Trot

Practice Saturday will be at 40 Acres - 119th 1 block east of LaGrange at 8:30.
It will be refreshing not to run more than an hour.

Congratulations Marathon finishers!

Come on out on Wednesday at 6:30 to Rockbottom Brewery in Orland to hoist a few with the hot runners from TT&T. Everyone is invited. Stop out for a little while.

The Skullmaster will even buy the first round to reward the perseverance of some of the toughest runners in the race.

Congrats....

Also a special thanks to all the TT&Ts on the course cheering us along
Rick Miller
Carrie
Keith
Kevin
Tim Hansen = with his lifesaving water bottles.

Marathon weekend

No official workout on saturday - if anyone wants to get a group together feel free to us the blog.
Marathoners we'll meet at the Hilton on 720 S.Michigan Avenue on Sunday morning between 6:30 and 6:45. Go in the main entrance on Michigan and you'll see a large circular staircase. Take the left staircase and we'll be on the 2nd floor - there are washrooms, you can hang-out, stretch, hydrate and stay loose -we'll all head over to the start at 7:15. If you are going to check gear do it before coming to the Hilton.

Hydrate well on Fri & Sat.

http://www1.hilton.com/en_US/hi/hotel/CHICHHH-Hilton-Chicago-Illinois/index.do

Wednesday October 3rd

Meet at Tinley Park High School Track. We'll start at 6:40 so warm-up and be ready to go.
It will be be a short but important workout for the marathoners so try to be there. There will be a slightly longer option for the non-marathoners.

Marathoners try to be there as we will work out logistics for race day morning. Stay healthy,eat well and get plenty of rest.

Saturday Practice

We'll do 10-11 miles this Saturday at Little Red schoolhouse. Meet in the parking lot at 8:15.

Marathoners
There are only two more workouts together as a team before the marathon - be sure to rely on your teammates for support and sanity checks these last few days before the marathon. Be sure to come to practice and savor all the hard work you put in. We are all planning to meet race morning at the Hilton Hotel. More details will follow at next Wednesday's practice.

Everyone - mark your calendars - we are planning a post marathon celebration on Wednesday October 10th for all team members. We will continue to do speedwork on subsequent Wednesday's until Turkey Trot season.

Marathoners - Here is a good article on carbo-loading which wil help you start the race with a little more glycogen in your muscles

Research shows that you can increase glycogen storage significantly without first depleting it. A newer carbo-loading protocol based on this research calls for athletes to eat a normal diet of 55 to 60 percent carbohydrate until three days before racing, and then switch to a 70 percent carbohydrate diet for the final three days, plus race morning.
The No-Depletion Carbo-Loading Method
Perform a long workout (but not an exhaustive workout) one week before race day.
Eat normally (55-60% carbohydrate) until three days before a longer race.
Eat a high-carb diet (70%) the final three days before racing while training very lightly.
Perform a longer workout (but not an exhaustive workout)a week from race day followed by increasingly shorter workouts throughout race week. It's simple, it's non-excruciating, and it works.
Note that you should increase your carbohydrate intake not by increasing your total caloric intake, but rather by reducing fat and protein intake in an amount that equals or slightly exceeds the amount of carbohydrate you add.
Be aware, too, that for every gram of carbohydrate the body stores, it also stores 3 to 5 grams of water, which leads many athletes to feel bloated by the end of a three-day loading period. The water weight will be long gone by the time you finish your race, however.

Wednesday Practice

Meet at Tinley Park High School Track. Warm up and be ready to go at 6:40.

We'll do 4 x 1200 meters, 1 x 800 and 1 x 400.

It's almost taper time!

Meet at Little Red Schoolhouse at 8:00am on Saturday for a 14-15 mile run. The last long one for the marathoners. There will be a shorter run option available too.

Marathoners - run some of your miles at marathon race pace as yopu taper. It will get you used to that feeling.

Wednesday September 19th - Hello Yasso

First - Brian Gleich finished the Ironman Wisconsin in 15:24:59 - Yes Brian you are an Ironman.

Wednesday - We'll do 10 Yassos on the track at Tinley Park High School. Warmup and be ready to run by 6:40. Just in case the track is in use by the high school we'll move the workout to "Half- Mile Park". I may be there a little late so get started without me. Same pace as last time. 2:30/2:45 rest per Yassos. If you do move to 1/2 mile park someone call me on my cell.

After this workout we'll bid goodbye to Yasso as he heads back to Europe to spend the Winter with his family.

Ashley, Mary, Jim and Kirk ran really strong 20-milers yesterday. They are ready to run!

Saturday Practice 9/15

Meet at 40 Acres at 8:00 am. There will be 8 mile and up options available.

For those doing the Ready to Run 20 miler, that were not at practice on Wednesday - e-mail me ASAP if you are interested in a carpooling option. We have two cars heading down and there is probably room.
Car 1 Rich &Jim
Car 2 Kirk, John, Mary, Ashley

Use the Ready to Run as a dress rehearsal for the marathon - wear, eat and drink what you plan to do on Oct 7th.

As you start tapering the next few weeks - lower your miles but try to keep the intensity up and run plenty of miles at marathon pace. You want to know that pace intimately.

Want to do some Milos?

You've done Yasso's but what about the workout developed by his Greek cousin - Milo.
You'll get to try the workout for yourself on Wednesday. Meet at the track at 6:30 and we'll heard over to mile park. Wear some light color clothing because we'll surely be on the roads after dark.

If you're planning to run the "Ready to Run 20 miler" on Sunday try to attend practice on Wednesday so we can workout logistics. Remember packet pick-up for this run is Tuesday night at the New Balance store on 163rd & LaGrange from 3-8. If you cannot make packet pick-up let me know and we'll try to work something out.

Oopah!

Saturday 9/8 Practice

This practice is designed with everyone in mind. Meet at 8:00 AM at 40 acres (just East of 119th and Lagrange ave.). We will have options of 6, 8, 10, 12, and 16 mile runs. Pick your poison whether you are training for a 5k or marathon. We can plan out what distance everyone is doing prior to starting the run.

Hear that sound?

That's the marathon approaching.........32 days away.

Wednesday Practice - Meet at Tinley Park High School Parking Lot. We'll depart at 6:35.
We may hit the neighborhood first before the track. I'll surprise you.

Some nice performances yesterday - Bruce got second in his age group, Darcy got 3rd in hers.
Park Forest Results
Bruce Hall 57:40
Rich Matula 1:05:44
Tyler Birkmeier 1:05:54
Jim Raymond 1:07:57
Darcy Pavlik 1:09:10
Kevin Murray 1:08:57
Carrie Forystek 1:10:51
Rickie 1:12:45
Mary Bogdan 1:15:49
Tim Hansen 1:15:50
Brian O'Donnell 1:16:18
Ashley Jongama 1:17:13
Maureen Hansen 1:17:58
John McCarthy 1:18:34
Diane Gallagher 1:19:04
Keith Leikel 1:31:23

If any of you sign up for the Shorewood Scoot www.provena.org/stjoes/scoot put in Tinley Track & Trail as your team name. If we could get 4 of you I think we would have a shot at the Challenge Team Title!

Wednesday let's discuss logistics of the Ready to Run 20 miler.

Throw your time in here from the 10 miler -it will predict your marathon time.
http://www.runningtimes.com/rt/articles/?id=6765&c=94

Saturday Practice & the Scenic 10

Saturday - Meet at the bike trail on 151st Street two blocks west of Harlem at 8:00 am. We'll run about 8 or 9 miles.

Monday - Scenic 10. It looks like a lot of the team is doing this race. If you want meet, in the courtyard area, that's the grassy area in the middle of all the food booths or where they do the award ceremony. We can warm-up together and Jim Raymond can give us all an old-fashioned pep talk. Let's meet at 7:15. We've all been training pretty hard - so it's time to show off our fitness and beat some people.

Marathoners may want to consider running another 4-5 miles after the race to get some mileage in. Let's meet in this same area after the race let's say 9:20-9:25

Marathoners consider signing up for the 20 miler on September 16th down at the lakefront. Info is on the CARA web-site. Right now Jim Raymond, Ashley, John, Mary and myself are doing it. We''ll workout driving logistics soon. It's a great way to get your last 20 miler in.

Do You Yasso?

Practice Wednesday August 29th will be a Tinley Park High School Track, two blocks east of Ridgeland on 175th. We'll be doing Yasso 800's probably 9. Be warmed up and ready to run by 6:40.

Please read this article about the Yasso's if you never done them.

http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

Austin's first X-C Race

Austin won his first cross country race this afternoon with the Mokena Junior High team. He ran a mile in 6:15. The second place finisher was 23 seconds behind him. His coach is bumping him up for the rest of the season to run the two mile with 7th and 8th graders (he’s in 6th).


Have you signed up for the Shorewood Scoot yet? www.provena.org/stjoes/scoot

Practice - Saturday August 25th

We'll meet at Old Plank Road & Harlem at 7:00 a.m.. Old Plank Road hits Harlem a few blocks south of Route 30. There is a small parking lot just past the bike path on the east side of Harlem.

We'll head west on the path. Hit LaPorte Woods go into the Mokena neighborhood, back onto the path down Schoolhouse Road and back onto Old Plank Road. Total mileage is around 18-20.

A shorter option for those not looking to run that far would be to meet us at the downtown Frankfort parking lot right by the Grainery and join up with the marathoners from there. We should hit that parking lot heading west at about 7:15-7:20.


If someone could drop off water on the route that would be great (LaPorte Road or Schoolhouse
Rd. That would be great
Tasty snack tip - Dean's Isotonic Popsicles at Jewel. They are delicious -perfect for quenching your thirst after a long hot run. Like frozen gatorade on a stick.

Wednesday Practice Aug 22nd

Meet at Tinley Park High School Parking Lot at 6:30. We'll do another pace run around Yankee Woods. Perfect workout for marathon, half marathon and Scenic 10. Only 48 days to go.

Sunday Practice 8/19

In a first for Tinley Track & Trail we will practice on Sunday. This is the perfect chance to change things up and maybe get a few more people to practice.

We'll meet at Waterfall Glen (park at the trailhead parking lot on Cass Avenue about 2 blocks south of I-55, the usual spot) at 8:00 a.m. It's supposed to be cooler - a welcome relief.

If someone could drop off some water & cups at Bluff Road by the Ranger station that would be great.

Marathoners will do two loops. But anyone else is welcome to join in and do a single.

Marathoner Tip - Start thinking about how you are going to fuel up for the marathon. The human body has approximately 500 grams of glycogen stored in your muscles - enough to get you about 20 miles. You'll need to add another 120-150 grams if you don't want to hit the wall during the marathon. Long runs are a good time to practice ingesting GU-packs etc. to see what your stomach can handle.

"The long run puts the tiger in the cat" - Bill Squires

Wednesday Practice 8/15

Let's meet at 40 Acres (119th st. 2 blocks east of LaGrange Road) by 6:35.
We'll do some pace work over the eight mile course and maybe throw some hills in for good measure.

Make sure you send your 1/2 marathon results into the marathon by 8/17 to get into your respective corral.

Mark 9/16 on your calendar - It's the Ready to Run 20 mile Training Run along the lakefront. Many of us are planning to do it as part of our training. We'll provide more details as the day gets closer.

You only ever grow as a human being if you're outside your comfort zone."Percy Cerutty

Outstanding Results

Good job by the hardy runners of TT&T for their efforts at the Chicago Distance Classic on Sunday

Tyler - 1:28:40 B" Corral for Marathon
Jim Raymond - 1:30:47 B" Corral for Marathon
Darcy - 1:34:39 B" Corral for Marathon
Kirk - 1:41:49 C" Corral for Marathon
Ashley - 1:43:34 C" Corral for marathon

Rumor has it Brian Gleich was also on the course

Has anyone run at 40 Acres in the evening in the past week- how are the horse flies?

Saturday Practice NEW START TIME 7:00 AM

Let's meet at Old Plank Road in Frankfort for a long run at 7:00. We'll break this into two 8 miles loops so you can come back and get water and those that don't want to do a really long run can bail out after 8.

We'll park in the parking lot which is directly east of the tall white Grainery Tower. It's at the intersection of White & Old Plank Road on this map. It's also near the intersection of Kansas & White Street if you want to mapquest it.

http://www.frankfortparks.org/ParksFacilities.asp

It's going to be really hot tomorrow. I'll drop some water on the trail at Harlem. If someone could do it on the west side of the downtown area like Wolf Road & the trail that would be great.

Getting Down to Business

The Scenic 10 is 4 weeks away the Marathon is 9 weeks away, the 1/2 marathon is 6 weeks aways and the Fall racing season is right around the corner. The long runs are getting longer and the days are staying hot & humid. Buckle down fellow runners and we'll get through these dog days of summer together. Put your head down and grind out the miles and we'll come out of the tunnel much stonger, faster and mentally tougher.

On Wednesday we'll meet at Joe's Pond which is really a parking area overlooking a pond. It's on approximately 9900 S. 104th Ave. That's approximately 2 blocks south of Little Red School House. Park on the west side of the road if you can. We are going to depart a little bit ealier at 6:35 so we can get the tempo and hill workout in before the impending dusk. We'll be heading out towards Bullfrog Lake. Many TT&T who have done this workout have a love-hate relationship with it. We're sure you'll agree. Remember be ready to go at 6:35.

Marathon tip - you should be figuring out what shoes/socks you'll be planning to wear in the
marathon and start trying them out in your long runs so you know they'll be comfortable and will not cause blisters etc. For color coordination and fashion questions - check with Carrie.

Run On.

Long Run Saturday - Aug4th

Let's meet at the I&M Canal Bike Path. There is an 8 mile loop and a 3 mile loop - so with a little imagination you should be able to get in 16-20 miles.

It's going to be warm so let's start at 7:30 a.m. Runners that don't want to do a long, long run can show up at 8:30 and hit the 2nd loop with us. Or get there at 7:30 run a loop and hop in their air conditioned cars and drive off. Lot's of options!

The course is super flat like the Chicago Marathon. The miles are marked too which is good for pacing. Bring plenty of fluids.

Directions take 104th Ave. north to Archer avenue (that's about 2 miles north of Little Red Schoolhouse). Turn left on Archer Ave and pass the gas station on the corner immediately turn right and follow the signs down to the train station/bike path parking lot. Here's a map that may help. e-mail me if you still don't know how to get there.

http://www.fpdcc.com/images/im_bikemap_l.gif

RAMSGATE!!!

Practice Wednesday August 1, 6:45 start, NEW LOCATION. After Saturday's practice it was evident that we could all use some more hills (with the exception of Darcy who wasn't there because she rocked the very hilly Bix7 [13th out of 836 in age group!]) . So unless she gave her chip to Tyler who I'm sure did equally well (couldn't find his result), the rest of us will use this workout to build strength on the hills. We'll do (2) 1.5 mile tempos on some rolling hills. Sandwiched between the tempos will be an undisclosed number of hill repeats.

DIRECTIONS: Whether you're a new runner or a seasoned vet, we have a new meeting location for Ramsgate (yes, they tore out the old parking lot we used to meet in to build $5 million dollar homes... the nerve). From Wolf rd between McCarthy and 131st, turn West on Partridge St. (opposite Misty Harbor gated community). Take that 1/4 mile and park around the cul-de-sac. We'll start our warm-up from there. Try to meet at 6:35 so we can start promptly at 6:45.

For those directionally challenged, here's a link to map it:
http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw--#mvt=m&q1=7%20Partridge%20Ln%20Palos%20Park%20IL%2060464&trf=0&lon=-87.893951&lat=41.656&mag=3

Saturday Practice 7/28

For those who can make it to the practice Saturday, meet at 40 acres forest preserve (just east of 119th and LaGrange). Since the weather will be cooler, we'll start the run a little later in order to give everyone a chance to get there. Meet at 8:27, start running at 8:30. We'll do the usual loop with options for people of all shapes and sizes. Don't be a square!

Practice Wednesday July 25th

We'll meet at the bike trail parking lot on 151st street,two blocks west of Harlem. We'll do the famous bridge to bridge tempo workout.

Be ready to run promptly at 6:45. We need to be done by dusk so we don't get hassled by the Forest Preserve Police.

I won't be there for the next week so Carl and or Carrie will run the practices. Keep getting those long runs in. The marathon is rapidly approaching.

Practice Sat July 21st.

Let's meet at 3100 South & Lake Shore Drive for a long run along the lakefront.
There is plenty of free parking in the strip of land between LSD and the Lake. Parking is directly east of Lake Shore Drive.

We'll start at 7:30 a.m. and head north for a long run out and back.

If you plan on running please respond on the blog so we know to expect you.

See the attached Map.
http://www.cararuns.org/maps/lakefront_map_south.html

Practice Wednesday July 18th

Meet at Vogt Woods again. (see post from July 11th for directions). We will run over to Yankee Woods and do a tempo run. Let's start at 6:45.

Marathoners- consider going down to the lake this weekend for our long run. We can start at 31st street and head North. More details to follow.

Here a web-site that keeps a database of races completed by over 9 million athletes. It will also notify you of local rivals. Check it out

athlinks.com

Park Forest Scenic 10

There is a rumor that the Park Forest Scenic 10 is close to selling out. This is a great race and it may be in it's last year of existence. It is also the perfect pre-marathon tune-up race. If you are interested in signing up I would do it today. http://www.scenic10.com/

Practice Saturday July 14th

The team will meet at 151st Street about two blocks west of Harlem in the bike path parking lot.
The run will start at 8:00 am. There wil be a distance option to please every runner's taste.

Marathon traiing tip - to properly prepare for the marathon you need at least 5 runs of 18 miles or longer, including at least two 20-milers.

July 11th Practice - Be At the Park at 6:45

TT&T will be off the track for the next 5 weeks working on building our strength with longer intervals and tempo runs. It is also a time to recover a bit from the first half of the season so you want to approach the time of the track with a little less intensity. Run the intervals and tempos hard but hold back a little bit. There will be plenty of time to go after it - once we go back to the track in August.

For the next three weeks we are going to meet at Vogt Woods Park in Tinley Park. It is at 6527 West 171st. That is on 171st a few blocks east of Oak Park Ave. Park towards the eastern end of the park by the football field.
http://www.tinleyparkdistrict.org/Parks-Facilities/park-address-guide.htm

This location is only about 1-1/2 miles from the track so it should be convenient for everyone.
On Wednesday we will be doing mile repeats (about 10-15 seconds per mile slower than on the track but with a slightly shorter rest interval)

A note to marathoners: I want to emphasize how important it is to set a specific goal and pace for your marathon. If you do not run the marathon at a consistent, even pace the last few miles will be miserable - you will finish but it won't be fun. In addition, you need to set this goal so you know how fast to run your long runs and also your marathon pace runs.

Here is a link that will give you an appoximation of your expected marathon time based on a shorter distance. Note it needs to be entered in Kilometers. It's not exact but it will give you a starting point. I will also be happy to work with you to set a goal pace.
http://runningtimes.com/rt/articles/?id=6765&c=96#chart

7/7/7 Saturday Practice

This is an an important workout for the marathoners- it will be a chance to judge your fitness for the marathon. There are only 12 weeks to race day and it's time to start honing in on what pace you're going to run. The workout will be a 12 mile run and 9 of it will be at marathon race pace.

We'll meet at Waterfall Glen (7:30 marathoners , 7:45 non marathoners) - The parking lot we'll meet at is on Cass Ave about two blocks south of I-55. The trails are all crushed limestone and a great place to do this type of workout. DON'T MISS IT. http://www.dupageforest.com/PRESERVES/waterfallglen.html#trails

All non marathoners will do a 9.3 mile endurance building loop. The marathoners will run two miles out and back first then come back and get the non- marathoners.

The early start is due to the heat.

July 4th

No practice - but many of us will be running the Stars & Stripes 5K in Tinley.
http://www.tinleyparkdistrict.org/documents/StarsStripesrace_001.pdf

Saturday Practices -
For the next 5-6 weeks we will be doing long runs - no tempo.
There will be a marathon option and a shorter option from 6-10 miles.
Everyone is welcome.
Marathoners be sure you are getting your long runs in. This is the most important part of your training.

Practice Saturday June 30

Marathoners and early birds meet at 7:45 at Lake Katherine in Palos Heights
http://maps.google.com/maps?hl=en&rls=GGLJ,GGLJ:2006-11,GGLJ:en&btnG=Search&um=1&q=lake+katherine+nature+preserve&near=Palos+Heights,+IL&fb=1&cid=0,0,13554113369182256363&sa=X&oi=local_result&resnum=1&ct=image

Park on the eastern end of Lake Katherine Dr.

Everyone else meet at Turtlehead Lake parking lot which is approximately 13700 S. Harlem. west side of Harlemwe will pick you up at 8:30 and continue heading south.

There will be a 16 mile option for marathoners and a shorter quicker option for everyone else.
If someone could bring some extra water for the marathoners and place it at Turtlehead that would be great.

Practice Wednesday June 27th

Note: we will meet at Carl's house (see previous post for directions) and start our warm-up from his house at about 6:35. We will then run over to the Orland Woods and do several mile repeats and run back. The workout will last about one hour total.

Then everyone is welcome back to Carl's house for a team barbeque/pool party. See the previous post for more details. Please try to make this practice and party it will be a good time.

Planning to race on the 4th of July? Consider running the Tinley Park Stars and Stripes 5K. A lot of of your teammates will be there and we usually do pretty well winning some bling.
http://www.tinleyparkdistrict.org/documents/StarsStripesrace_001.pdf

Saturday Practice + Wednesday 6/27

Saturday Meet at Little Red Schoolhouse
8:00 Marathoners
8:30 Shorter Distance Specialists

Practice Wednesday - Please Read Carefully
Meet at 6:30 at Carl's place in Orland, very near the Human Race where we meet in the winter. He's at 9800 Avenida Del Norte St. Orland Park, 60462. From LaGrange Ave go West on 151st. Go straight thru one light and turn right on the next side street, El Cameno Real. Take that until you can go no further. Turn right on Avenida Del Norte and take that to the end. Carl's house is the last one on the left with all the people standing in his front yard waiting for you to park your car. Park on the south side of the street (no parking on the north side).

Use the gate on the right side of his house to access the backyard where the BBQ is. There will be hotdogs, burgers and chicken. Plus beverages. If you want to bring a side or bag of chips, or drinks, that is optional. Carrie will bake her famous rice crispy treats (we think it's the only thing she knows how to make :-)

Bring a change of clothes for after the run, and if you want to swim, bring a suit and towel.

We will do a workout first - it will include some hills and will be a great change of pace from the track. Try to make this event - we had a great turnout last year and it was a lot of fun.

Practice Wednesday June 20th

Last practice on the track for a while........

Meet at Tinley Park High School 175th & 1 block east of Ridgeland.

Be warmed up and ready to go by 6:45.

Reminders on June 27th - we'll have a team barbecue and workout starting at Carl Neuman's house. He lives near 151st and LaGrange. More details will follow next week.

Marathoners - if you have any questions about the schedule I passed out send me an e-mail or ask me at practice. The most important thing is to get those long runs in. Stay healthy.

Practice Saturday 6/16

Meet at 40 Acre Woods - 119th 1 block east of LaGrange Road.

Marathoners Meet at 8:00 - We'll do 13

Everyone else meet at 8:30 for an 8 mile run with some tempo.

Don't forget we'll be on the track on 6/20 but on 6/27 we'll meet at Karl's House in Orland - do a workout and then come back for a barbeque and some swimming and hanging out.

Everyone is working really hard and you can see the improvement in speed.

Note: Keith ran a 24:27 at the Band on the Run

Wednesday June 13

Meet at Tinley Park High School Track (175 & 1 block east of Ridgeland). We'll do a mess of quarters- relay style. Be warmed up and ready to go by 6:45.

Here is the plan for the coming weeks:
Next week June 20th will be our last week on the track until August - we'll start meeting at a different location to be announced for a while and beat the Summer heat doing some different workouts. These workouts will focus more on building our strength and to get us ready for the fall racing season as well as the marathon.

There are tentative plans to have a shortened practice and team barbecue on June 27th. More details will follow.

There will be no Wednesday practice on the July 4th but a good team race to do is the Tinley Stars & Stripes run, on the morning of July 4th.

The Long Run on a short day in Frankfort has been cancelled this year due to construction at the park.

Race Results - Band On the Run - The team brings home some bling!
David Hansen 18:53 2nd in AG
John Spannuth 19:15 3rd in AG
Darcy 20:06 Won AG

Saturday Practice 6/9

Let's Meet at Little Red Schoolhouse. 9700 S. 104th Ave.

The base workout will start promptly at 8:30. It will cover approximately 8 miles and there will be a tempo component.

If any marathoners want to meet at 8:00 a.m. we will get in 3 or 4 before 8:30 to make it a 12 mile day.

24 runners at Wednesday's practice!!!!! Great turnout and a tough workout was had by all.

Wednesday Night

Hey let's get a group to go to Durbins after practice on Wednesday!!


Race Results from this weekend:

Mike Sommer 2nd Overall in the Race for the Cops
Tim Hansen 2nd in his AG
Brian Breen 4 AG

I came in 3rd in my AG at the Sunburst Half Marathon.

Wednesday Practice - Squeezing out a little more speed

Meet at Tinley High School Track. We'll start at 6:40 so please be warmed up by then.

We'll be really sharpening our speed the next two weeks - so June is a great time to get in a 5 or 10K before it really starts heating up.

It's also 18 weeks till the Chicago Marathon - the time most training programs start. Everyone should be doing an 11-13 miler this weekend. If anyone has any questions about the training program they are going to follow please let me know and I'll help you out.

Saturday Practice June 2

Meet at 40 Acres (119th - 1 block east of LaGrange) at 8:30.

Great turnout and workout on Wednesday! Everyone is welcome to come out -there is a wide range of abilities out on the track so everyone will have someone to run with.

Next Wednesday let's try to get a group to go out to Durbins after practice - it's only about 6 blocks from the track- if you can stop by for a beverage and/or pizza - we have a special (all you can eat $7) come on out.

Memorial Day Race Results

Ridge Run
John "New Dad" Spannuth - 40:22 4th in AG
Carrie 40:57 - 1st Female Overall
Kirk Zoellner - 43:55

Soldier Field 10 Miler
Ashley - 1:13:48 a breakthru performance
Keith 1:27:29

Elgin 10 Miler
Jim Raymond - 1;09:42 - 2nd in AG on Sam Cortes tail.
Rick Miller 1:13:48

Wednesday Practice May 30th

Meet at Tinley Park High School Track.

We've got a good workout planned. Based on this weekends race performances it looks like some of the hard work is paying off.

Be warmed up and ready to run by 6:40. Try to be on time if you can so those that finish warming up earlier don't start cooling down while they wait.

I'll try to post of of the race highlights tonight. Good job TT&T!

Memorial Day Weekend Saturday Practice

Harriers,

Meet at little red schoolhouse(9700 S. 104th ave). The run will start at 8:30.


Good luck to all those racing this weekend.

Both antelopes, lions and cheetah-wanabees welcome.

Practice Wednesday 5/23 Are you getting faster?

Meet at Tinley Park High School Track (175th & 2 blocks east of Ridgeland)
You should be warmed up and ready to go at 6:40.

Every day in Tinley a lion wakes up and has to outrun an antelope in order to eat. Every day in Tinley an antelope wakes up and has to outrun a lion in order to survive. So whichever you may be, you best wake up every Wednesday and do your speedwork......

Everyone welcome including new runners.

Joel - send me an e-mail.

Saturday Practice

Meet at Little Red Schoolhouse at 9700 South 104th Ave.
Distance + tempo

Let's start promptly at 8:35 to accomodate a few runners that need to start earlier and meet up with us.

Stayin On Track

We'll be staying on the track for the next several weeks.

Where Tinley Park High School 175th, 2 blocks east of Rideland the track is on the SE side of their campus
When: Warm-up starting anytime after 6:15. We will start the workout at 6:40

Why: You'll get a lot faster and maybe win some bling.

Who: Anyone interested in becoming a faster and stronger runner.

Mike Sommer and Brian finished the 50K Ice Age Race
Carrie held onto her crown at the Joliet 8K

Practice Saturday May12

Great turnout on Wednesday! We had several new runners give us a try. And thanks to all the Tinley veterans that also came out to support their team.

Practice is at 40 Acres - 119th one block east of LaGrange. The run will start at 8:30. Come on out you might see or hear some cicadas.

Several TT&Ts are racing on Saturday so send out some positive vibes their way.

New Runner Night Wed May 9th

Meet at Tinley High School Track - 175th 2 blocks east of Ridgeland at 6:30 p.m.

New runners are welcome and encouraged to come up despite your ability level.
Learn about the team and run a workout.

Nothing to lose and speed to gain.

Practice Saturday May 5

Meet tomorrow at Little Red School House at 8:30.

Little Red Schoolhouse is on 104th Ave. approximately 9700 South.

We'll do the famous 4 mile tempo run.

Wednesday Practice 5/2

It may actually be nice tonight!

Meet at the Human Race Sports on 152nd & LaGrange Rd - the run starts at 6:22.

I will not be there but I'll pass the workout on to someone who will be.

Next week - probably new runner night and back on the track!

Saturday Practice 4/28

Meet at L-W East High School On LaGrange and Colorado Ave (That's 1 block north of Route 30) We'll meet by the main entrance of the school/fieldhouse in the lobby.

We'll start our run at 8:30.

Where is Tim Hansen.

CARA made some changes in regards to getting into the marathon - check out their web-site. This was in response to the Continental's expected lawsuit.

Wednesday Practice April 25

Meet at the Human Race at 6:20. We'll do a long run mixed in with some speedwork miles.

And some strides........

Saturday April 21

Meet at 40 Acre Woods - 119th One block east of LaGrange at 8:30.

A combo of a long run and tempo.

If you're planning to race this Spring start doing some strides at the end of your workouts to get some of that leg speed back.

If you haven't come out and run with us for a while - you're always welcome to jump back in.

A Little Speedwork

Wednesday Apr 18th

Meet at Tinley Park High School by 6:25. We'll run over to mile park and do some mile repeats.

Congrats to Jim Raymond who ran a 3:20 marathon in Boston in some very windy and wet conditions.

It's Spring !!!!!!!! Isn't it?

Wednesday April 11th

Meet at the Orland Park Rec Center (on Ravina) The run departs at 6:19. Expect some hills. But do not fear them.

Saturday Practice April 7th

Meet at Little Red Schoolhouse (9800 S. 104th Ave.) - we'll hit the trails at 8:35. We may throw in a few hills for good measure.

Wednesday Practice April 4th

This is the kind of weather we need to become better runners than the Kenyans.

Meet at Tinley Park H.S(175th & Ridgeland) in the parking lot. We are going to run from there to Yankee Woods. Tempo style.

We will depart on our run at 6:21.

Changes for TT&T

After trying hard to make it work for the past 2-1/2 years -it is time for a change.

I had a long meeting with the coach formerly known as *)#@* a few days ago and he has made some changes in his personal life that will alow him to be our coach. Although some of TT&T has had some diferences with *^%$ in the past he still is a solid coach and an excellent recruiter.

If the team is to remain viable we need him back. I expect him to return within the next two weeks. He will start out coaching on Wednesdays. He is bringing us back to the track. I will continue to coach Saturays for the time being. More details to follow.

Let me know if you have any questions.

Rich

Happy Trails!!!!!

Meet at Waterfall Glen at 8:30. Waterfall Glen is on Cass Ave about 2 blocks South of I-55. Please be punctual one of our runners has another appointment

The loop is a little more than 9 miles.

If you need directions e-mail me.

Char we miss you too.

Shamrock Results
Jim Raymond ran 32+ 3rd in age group
Brian Gleich 34+
Tim Hansen 36+
Rick Miller 37+
Carrie ???????

Getting Out of Dodge - Wed 3/28

Or at least Orland.

Let's change it up a bit this week and meet in Tinley Park at the Bettenhausen Rec Center Parking lot 8105 W. 171st Street. We'll depart at 6:20.

Carrie - we miss you.......

Saturday Practice 3/24

rain we need to get back to the trails.

Let's meet at Route 30 & Wolf Rd. Park in the Sports Authority Parking Lot. We will head west on Old Plank Road. The run departs at 8:35 a.m.

Hopefully next Saturday at Waterfall Glen.

First day of Spring!!!! 3/21

We ran our first tempo of the season on Saturday and in the words of Tim B. "there was nothing sharp about that". So we need to keep after it.

Meet at Human Race Sports - 153rd & LaGrange. We'll depart at 6:20. We'll head to Crystal Tree and we'll finish with a tempo run.

Running of the Green

Next practice - Saturday Morning - St. Patrick's day at L-W East High school. It's on LaGrange Road & Colorado. Meet by the main entrance of the school inside the lobby.

Practice will start at 8:30.

New Route Wednesday March 14th

We may take an undiscovered route on our run Wednesday. Meet at the Human Race at 6:15 to find out the location. Small doses of speed will be added to the run as needed.

It's Shorts Weather!!!!

Saturday March 10th.

Meet at 151st Street 1 block west of Harlem in the bike path parking lot on the north side of the street. We will do a long run with some speed intervals mixed in. The run will depart at 8:34.

We will start to mix in doses of speed into all of our runs in an expotential format. If you are not running with us you should start to do this when you run alone too.

Running Out of the Dark

This is the last dreary run in the dark until November. Misery loves company so run along. Meet at the Human Race on 152nd & LaGrange. We take off at 6:19.

Against the Wind

We're going to try to run this tomorrow so we only have a cross wind. And it's only going to be 15 mph so it will be a piece of cake.

Meet at Tinley Park High School 175th and 2 blocks east of Ridgeland. We'll head north. It will be a long run with 6 1 minute pick-ups. The run will start at 8:30.

Don't park by the track - park right when you turn off of 175th street.

New Meeting Place

Let's meet at the Loebe Recreation Center(Orland Park Rec Center) on 14650 South Ravina in Orland Park. If you don't know where this is call 708-403-PARK. We'll meet in the front foyer right off of the parking lot.

The run will start at 6:15.

Can Sommer Do It?

Everyone knows that Mike can find his way around the forest preserves but can he find his way around the streets of Palos? Find out for yourself on Saturday.

Meet at 40 Acres, 1 block EAST of LaGrange on 119th st. If that grove is closed just drive across LaGrange and park in the lot on the west side of the street.

Meeting time is 8:30.

Slushy.....

Wed Practice 2/21 - meet at the Human Race at 6:15.

Saturday Practice 2/17

LOTs of snow means few running options.

Let's meet at L-W East High school on LaGrange Rd. and Colorado Ave. at 9:00 a.m.

We can hit the streets and a little bit of the bike trails for a total body workout.

Valentine's Day Practice

6:15 at the Human Race. Please post a note if you're planning to run. Due to the wacky weather and the day of love practice maybe lighter than usual.

It's getting warmer - Wed Practice 2/7

Meet at the Human Race - Starting Time 6:15.

See note from Bill at the Human Race - Please respect his wishes.
However, I need to reiterate the rules. Our back room is for employees only. Last night we had people in our back room and this cannot happen again.You know you are more than welcome to use the store as a meeting place as well as our dressing rooms as a place to change, however we ask that you respect our requests.

Saturday Practice Feb 10 40 Acre Woods - 9:00 a.m

4 true skulls braved the cold & wind Saturday morning(Tim, Jim R, Sommer & Rick) give them a tip of the old knit hat the next time you see them.

At least all open water will be frozen - hopefully

Please read closely:


PRACTICE IS ON -9:00 AM L-W EAST HIGH SCHOOL
MEET IN THE FOYER



After trying several venues I was unable to find us an indoor track for tomorrow morning. Several runners said they don't plan to run so lets do this.

If you want to run - meet at Lincoln-Way East High School on LaGrange Road a few blocks north of Route 30. Meet in the main foyer area. Meet at 9:00 am. If you plan on running respond to the blog and let other know you will be there(sign your name). Lets set a deadline of 7:00 p.m tonight and 6 runners. If we don't get that many runners signed up by that time - practice is cancelled and we'll reconvene Wednesday night at the Human race at 6:15.

It's Warmer In Alaska

Don't wait too long to jump on the fitness train - the dedicated are slowly getting stronger from the long slow runs.

Meet at the Human Race Sports 152rd & Lagrange. Wednesday Jan 31st.

The run starts at 6:15 pm

Building the Base

Practice Saturday Jan 27th

40 Acre Woods on 119th street 1 block east of LaGrange

8:30 a.m

Long Steady Run

Run though the enchanted forests of crystal tree

Wednesday's run - meet at Human Race Sports 152nd & LaGrange at 6:15. The run will be around 60 minutes but shorter options are available.

Practice Saturday 1/20

Meet at Little Red School House 9800 S. 104th Ave. in the Palos Forest Preserve

The run will start at 8:30 a.m.

We're Back!!!

Meet at the Human Race Sports 152nd & Lagrange Road at 6:15 on Wednesday January 17th.

We'll run through the Orland park neighborhoods 45 -60 minutes.