Monday, September 29, 2008

Wednesday Practice

Meet at Tinley Park High School. We'll be jogging over to 1/2 mile park. Which is actually called Nasebandt Park (we'll meet in the NE corner ( 174th & Odell Ave.)

http://www.mapquest.com/maps?city=Tinley+Park&state=IL

We'll leave the High School at 6:35. If you're running late you can drive directly to the park.
Wear light color clothes because it's getting dark out early.

Marathoners will do another set of Yassos and everyone else will be doing 1/2 mile repeats.

Last week Francisco won the St. Stephens 5K in 19:27

Steve finished 88th at the Xterra National trail Run. In a time of 1:40:20

Plainfield Harvest 5K
Chris 12th 18:21 1AG
Rich 13th 18:27 2AG

Morris 5K
Chris 6th 18:15 1AG

Friday, September 26, 2008

Saturday Practice 9/27

Harriers, meet at 40 Acre Woods Forest Preserve at 8:30. It's at 119th and just East of LaGrange.

Sunday, September 21, 2008

Wednesday Practice - Miles

No one should miss this workout.
Including all the marathoners; Bruce, Ricky, Mike, Tim B, Jim R, Tim H, John, Francisco, Carlos, Tyler, Karen and Darcy. If done right it's worth about 4 minutes on October 12th.

It's the capstone workout for both marathoners and the middle distance runners.
We are doing a 1-1/2 time trial on the roads sandwiched by two miles on the track.
We need to start promptly at 6:40 at Tinley Park High School so be warmed up and ready to run.

Don't bring too much extra stuff to the track because we'll need to jog to the road after the 1st mile on the track.

Kirk finished in 10th place in a 5K in VA.

I have a nice supply of long sleeve TT&T shirts especially women's sizes and even a few small ones good for kids - bring your loose change. I also have a Medium jacket - I would love to get rid of for $15.

Thursday, September 18, 2008

Practice Saturday

Everyone looked strong on Wednesday. Practices have been tough, but hang in there a few more weeks. The hard work will pay off.
Get out there and race! Show off your fitness. Beat some people.


Meet at Little Red Schoolhouse at 8:30 on Saturday. We will do a tempo run.
Great opportunity for those training for the marathon to sandwich the tempo run into their long run. After you do the tempo run you'll be pretty tired. Run 6 -8 more miles at this fatigue level and it will mimic the final miles of a marathon.

Sunday, September 14, 2008

Wednesday Practice- Yasso & Quarters

Marathoners will be doing 8 or 9 Yassos
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
Our Yasso rest will be a little shorter than noted in the article.

Everyone else will be doing a bunch of quarters - with short rest. Please figure out your realistic 5K race goal pace before you come to practice.

For example Jerry ran a 20:27 5K. His goal is to break 20. That pace is 6:26 per mile or 96 second per quarter - he should run this workout at 93-94 seconds per quarter. Just a few seconds faster that race pace.

We're meeting at Tinley Park High School Track - be warmed up and ready to run by 6:40.

Thursday, September 11, 2008

Saturday Practice

Meet at Little Red School House at 8:30 for a progressive paced run. There will be opportunities to add some miles on at the end.

Jamie Roberto may come out on Saturday if any of her old crew will be there to run with her. If you can make it. (You know who you are) let her know via a post on the Blog.

Marathoners get those long runs in - only a couple weeks until taper.

On Wednesday Marathoners will be doing Yassos. Everyone else will be doing 400s on the track. I'll explain the Yasso workout in my next post.

We are just about ready to enter our peak phase of fitness. It doesn't last long. Pick some races and go after it.

Tuesday, September 09, 2008

Wednesday Practice 9/10

Meet at Tinley Park High School in the Parking Lot.

We'll do our warm up run over to Vogt Woods Park on 171st St. departing at 6:40.

Once there we will be doing some segment runs (approximately a mile each) on the Tinley Turkey Trot Course. Please try to be on time as we are fighting an unwinnable battle against early nightfall. Anyone is welcome to attend these workouts, which are perfect for those preparing for 5Ks up to a marathon. Next week - Marathoners will be doing Yasso 800s.

If you ordered a shirt please try to stop by and pick it up before or after practice.

Saturday, September 06, 2008

Tinley Wins Team Title

Tinley beat out Prairie State Road Rnners by two minutes to win the Team Challenge at the Shorewood Scoot- in addition they took home plenty of individual AG awards.

4 Chris Barajas New Lenox IL 1M 45-49 18:00.5 Possible PR
8 Carl Neuman Orland Park IL 2 M 30-34 18:58.0
16 Jerome Nelligan Orland Park IL 2 M 40-44 20:27.9 PR - two minutes
17 Steve Amann Oak Forest IL 2 M 45-49 20:28
21 Jim Raymond Highland IN 1 M 55-59 21:01.5
24 Mary Bogdan Frankfort IL 1 F 35-39 21:27.5
33 Richard Miller Worth IL 2 M 50 -54 21:51.7
66 James Szubryt Mokena IL 7 M 40-44 23:56.7

Thursday, September 04, 2008

Saturday Practice

It was a great turnout at practice last night and at the Blue Fox afterwards......... We'll try to head back there a few more times this season.

Saturday - Most people are running the Shorewood Scoot or cannot make practice for various reasons - so here is what we'll do.

We will not have an official practice - but if anyone wants to run saturday, feel free to use the blog to set-up a time and a place to to run.

Map of location of Shorewood Scoot
http://www.mapquest.com/maps?city=Shorewood&state=IL&address=852+Sharp+Dr

If you ordered a shirt - try to stop by at our next practice on wednesday to pick it up.

Monday, September 01, 2008

Wednesday Practice

The road to terminal velocity continues this Wednesday.

Meet at Tinley Park High School Track - be warmed up and ready to go by 6:40 - we'll be doing 800's and 1200's

After Practice let's stop by the Blue Fox Bar & Grill 179th & Oak Park(THEY HAVE A GREAT BEER GARDEN) I'll have the shirts - so bring your money. $10 per shirt. They have some drink specials and also a possible food special for the team.

I also have some long sleeve coolmax tops available for $10 and 2 M and 1 L jacket for $15 each. First come first served.

Shorewood Scoot -I saw some of the Prairie State Road Runners at the race on Sunday and they are feeling pretty confident they will win the team title again this year. We could use a few more racers on Saturday - how about it runners are you up for the challenge? It's going to be a pretty small turnout for Saturday's Practice so you could get your miles in out here.

Weekend Race results

Oak Brook Half
Tyler 1:25:52 3 in AG
John M 1:30:35
Darcy 1:40:42 2 AG
Keith L 2:04:25
Tim H 1:43:00

5 Mile Park Forest
30:17 3 in AG
Jeff W 37:14
Diane G 37:56

Nike Human Race
Rich 39:12 1882 in the world

If I missed anyone post it up.