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.