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