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.
Sunday, September 30, 2007
Thursday, September 27, 2007
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.
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.
Monday, September 24, 2007
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.
We'll do 4 x 1200 meters, 1 x 800 and 1 x 400.
Thursday, September 20, 2007
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.
Marathoners - run some of your miles at marathon race pace as yopu taper. It will get you used to that feeling.
Monday, September 17, 2007
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!
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!
Friday, September 14, 2007
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.
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.
Sunday, September 09, 2007
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!
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!
Thursday, September 06, 2007
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.
Tuesday, September 04, 2007
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
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
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