2009 Comes to A Close

Another season on the books - the 10th one for TT&T.

It's been a good year with a bunch of PRs from the 5K to the marathon. 3 Team Victories. A bunch of Boston Qualifiers. Some new races conquered. Many new members and the continued perseverance by the usual stalwarts.

Expect some new wrinkles in 2010 - we need to keep those muscles guessing.

Savor these moments - the good times and friendships formed by the members of this team don't come along every day. Stay healthy, stay motivated and let's keep riding his sweet wave for a while.

Merry Christmas and Happy New Year.

Wednesday Night & Christmas Eve Morning

Wed Night - It looks like it's just Chris & Jerry and maybe Rick. Human Race 6:30.

Thursday Morning Christmas Eve Morning - 8:15 40 Acre Woods
As is the usual tradition - there is usually some post-run bagels, doughnuts and hot chocolate so be sure to bring something and post what you're bringing so they're are not too many duplicates.

Merry Christmas Everyone. Thursday is our last team run together until Jan 13th. Have a great holiday.

Tonights run:

Hey its good outdoor running weather...if interested come run with Kevin tonight at the Orland Park New Balance. He will be running @ 6:30 pm.

The run will be 4-6 miles thru the Orland Hills neighborhood.

I will not see any of you before Christmas...so have a Merry Christmas to all you speedsters and your families!!

Saturday & A Question

Fun Sombrero Run yesterday. Nothing gets you in the Christmas spirit like running through Orland Park Mall.

Saturday Meet at Waterfall Glen at 8:15. Park on Cass Ave. 2 blocks south of I-55.

Regarding next Wednesday - there has been some clamoring for a Christmas Eve morning run.
What do you think about doing that instead of Wednesday night?

Day of the Sombrero

Wednesday night is our famous Sombrero run. Meet at the Human Race at 6:30.
If you have never done the Sombrero run do not be afraid. The Sombrero is very patient.
Join us afterwards for some Chipoltes.

Remember the Sombrero waits for no one.

Monday night:

Kevin will be meeting at the Orland Park New Balance...so if any of you guys want to go for a run...he will be running 4-6 miles in the Orland Hills neighborhood. The run starts @ 6:30 pm.

Good Article

It's a little long but this article has some good nuggets about putting together solid back-to back seasons. A few nuggets:
1) Distance trumps intensity
2) You can't run hard every workout.
3) Periodization is important - pick your spots to run well

http://www.letsrun.com/2009/training1209.php

The TT&T season will wrap up on 12/23. We will start up again on 1/13. Use this time to either recover, get some base miles in or cross train.

Runners Choice

Any ideas for Saturday - 8:30 start.................

It's 40 Acres at 8:30 - for a 6 mile loop.

PRACTICE UPDATE

SOME GUYS ARE GOING TO RUN AT LW EAST INDOOR TRACK AT 6:30 TONIGHT

NOT SURE WHO WILL BE AT THE HUMAN RACE - USE THE BLOG TO COMMUNICATE.

Wednesday Night Run

Meet at the Human Race at 6:30 for a run through the snow covered streets of Orland Park.

Next Wed. 12/16 is the famous Sombrero run. Remember the Sombrero waits for no one.

Monday night:

If anyone reading this before 6:30...Kevin will be running tonight from the New Balance store on 161st and LaGrange. Come out and run with him through Orland Hills for a 4-6 mile run.

Hope you all are doing well...see you all on Wednesday night:)

Saturday Practice

8:15 40 Acre Woods - 119th 1 block east of LaGrange.

Everyone who's running Saturday do an extra mile for Steve & Kirk who are doing the Tecumesh Trail Marathon. Send them down some aerobic vibes......


Another item for your Christmas lists:

Runner Headlamp - we're going too be doing a few night time runs this winter and the headlamps will help lead the way.

Wednesday Run

Meet at Human race Sports - We'll start promptly at 6:30. 50-60 minutes through the neighborhood.

Add this to your Christmas List -

Running Times Magazine- I know many of you get Runners World but RT is a much better magazine for runners who want to get faster not just drop 5 pounds or finish a marathon in 5 hours.

Monday night run:

Hope you all had a wonderful Thanksgiving with your families.

We will start our Monday night runs this week...the run will be @ 6:30 pm at the Orland Park New Balance store. Kevin will be leading the run throught the Orland Hills neighborhood. The run will be 4-6 miles...everyone is welcomed:)

I on the otherhand, will see you guys Wednesday where ever Rich has us running...see you then.

Turkey Trot Results

Post your Turkey Trot results:

Saturday Practice 8:15 - Little Red Schoolhouse 10-12 miles

Updates

Hey everyone...just some updates. We will be having Monday night runs @ 6:30 from the Orland Park store. The runs will be run by Kevin..so if interested come out and run with him.

Also, we will be having runs on Saturday mornings from the Lincoln Park store. The runs will be @ 8:00 am and will be run on the lakefront. The Sat runs will start start on Dec 12th. Hope to see some of you out:)

Wed runs will stay the same @ 6:30.

No Practice Wednesday

We'll skip this one - due to turkey trots and family committments. But we'll be back at it on Saturday Nov 28th. Happy Thanksgiving.

Tinley Track & Trail Won the Team Challenge at the Pilgrim Pacer today for our 3rd team win of the year. Sarah set a PR.


Lost in the shuffle:
Two weeks ago at the Tinley Turkey Trot we had some notable results:

• Ashley was the first woman finisher.
• Jerry and Francisco set PRs
• Chris and Carol were the first Master finishers
• Also in Westchester at the Veterun - Sarah was the first female finisher and winner of $250.

I encourage everyone to back off from their training for 2-4 weeks to let your body recover. Doesn't mean you have to lay on the couch. But the key to aerobic success is progression and without taking a step back every once in a while you cannot continue to progress your fitness. The college kids do it, the Kenyans do it and so should we.

Saturday Practice

Meet at 40 Acre Woods at 8:00

In addition, Steve is doing a long run later in the day - if you're interested in a later start - contact him via the blog.

If anyone is interested the NCAA Cross Country Championships will be on Versus on Monday afternoon. Might be worth DVRing. The race is in Terre Haute and one of the favorites is Naperville's own Chris Derrick.

Wednesday Practice

Meet at the Human Race for a causal run through the neignborhoods of Orland Park. We'll depart at 6:29.

Sombrero Run 12/16

A question to ponder - should we have practice next Wednesday?

Tuesday Practice:

Saturday night was a great turn out...like Rich stated we have a very unique team. I am very happy to part of a team like ours:) BTW love my skull blanket...how did you guys know i love pink!!

We will be having our last Tuesday night practice...as most of you know I will be transfering to the New Balance in Lincoln Park...therefore will be working. However, I may have someone willing to take on a Monday night practice. I will keep you all posted.

In addition, I will be having a Sunday lakefront run on Sunday mornings from the Lincoln Park store...I will also keep you all posted as I already talked to rich and Carl about the Sunday run.

It is nice to have multiple running days available to choose from..Mon, Wed, Sat, Sun. Again will keep you all posted:)

Anyway, we will be meeting at the Orland Park New Balance store tomor night @ 6 pm...the run will be a 6 mile run thru the neighborhood.

I was thinking if we can meet at 5:45 please let me know if this all works for you guys???

Thanks

Thanks again to all my teammates for the Garmin. It is greatly appreciated. It is a lot of fun coaching runners that aspire to be the best that they can be.

Rich

Saturday - Run early & run late

Practice 8:15 Little Red School House. There will be a 19 mile - WTF and a 10 mile option.

Saturday Night Pub Crawl - It sounds like EVERYONE is going to be there so try to make it.
Details on the previous post.

Pub Crawl Details - Sat. Nov 14th

This is the event you've all been training for when you're not running. November 14 marks the TTT 3rd annual Fall 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 (except for Ashley who always has an excuse why she cannot attend). Also, spouses and significant others are welcome too. Note that while typical pub crawls in the city consist of walking from bar to bar, in true TTT fashion, we apply that concept to the suburbs and run what would be considered a warm-up pace from bar to bar (no one is left behind, no competitors in this event). Figure not much more than a 1/4 mile or so between bars, 5 stops total.

Here's the details for those who may join up at different times throughout the evening. Per tradition, we start by kickin it old school at Paddy B's (143rd & the tracks). Be there at 7:00PM sharp. If you're planning on eating, come earlier. At 7:30 we depart to a mystery location by orders of the Skull Master. He would like to treat us to an outdoor beverage in appreciation for all our hardwork this season. From there we go to Casa Margarita (151st & LaGrange) at 8:00 and indulge in margaritas and chips. At 9:00 we're off to Bar Louie (144th & LaGrange). At 9:45 we move on to Granite City (by popular demand) where we wind down the evening.

Note: for those wondering what to do about transportation/parking. One idea is to park on Ravinia near 143rd by Fox's. This allows you to be close to both Paddy B's where we start and Granite City where we finish.

It sounds like there is a lot of interest, so I look forward to what should be the largest pub crawl we've ever had.

Saturday Practice

Little Red School House (9800 S. 104th ave.) 8:00. Take in the last of the fall colors during a long run which will include some single track. Good Luck to those racing the Tinley Turkey Trot Sunday. Pub Crawl - Orland Park Nov 14th, 7:00p.m more details soon.

Wednesday Practice

Meet at the Human Race -we'll depart at 6:30. We'll be doing a run - it will be out & back so they'll be an option to do 4, 6 or 8 miles.

Do you want to start these runs at 6:15 or 6:30?

Tuesday Practice:

Hey everyone hope you all had a great Halloween!!

We will be meeting again at the Lincolnway East High School...please meet in the entrance of the indoor track @ 6 pm. We will be running outdoor so please dress accourdingly. The run will be a 40-45 min run through the neighborhood...followed by plyo's.

In addition, our buddies Dave Eaton and Carl Newman B-day is right around the corner. Carl's girl Christie is having a PARTY at her place on Saturday Nov 21 st @ 8:00 pm and would love for everyone to attend. The link below is the e-vite...please let her know if you will be attending ASAP. It will be a good time:)

Dave/Carl Birthday Bash.

Pub Crawl Nov 14th

Mark your calendars.

Saturday Practice

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

8:00 am - There will be a one loop (8 miles) and two loop (16 miles) option.

Wednesday Night Run

Meet at the Human Race Sports - 152nd & LaGrange (North of Borders)

We'll depart promptly at 6:30 -the run will be from 50-60 minutes - but there is also a shorter route for those faint of heart.

Pub Crawl 11/14.

Tuesday Practice:

We will be meeting at Lincolnway East High School for the Tuesday night run. Lincolnway is S. LaGrange on the East side of the street...we will meet in the lobby
of the indoor track @ 6 pm. Please dress accordingly...we will be running outside.

The run will be a 5 mile run in the neighborhood and we will follow the run with some plyo's.

Saturday Practice - Venue Change

Due to the expected swamplike conditions on the trails - we'll meet at Yankee Woods - 165th & Central Ave in Oak Forest - there is a large parking lot meet there at 8:15.

Great Turnout Last Night!

We had 25 people out last night for relay night!
Congratulations to Ted & Francisco for their win.

Even though we're off the track for a while we'll still be running on Wednesday nights. We'll do a steady paced run through the streets of Orland starting at 6:15. More details to follow soon.

Saturday - we'll be at Little Red Schoolhouse at 8:15 for a long run.

Wednesday Night Relays

Be warmed up and ready to go by 6:35.

There will be two person relay teams. I will assign to create parity.

Each person on the relay team will run an 800, 400, 1200, 200 and 600. In whatever strategic order they choose. They can workout the details with their teammate.

BE SURE TO BRING A RUNNING T-SHIRT THAT YOU ARE WILLING TO PART WITH.

It's going to be a beautiful night so don't miss.

If you can't make the run come for the grilled cheese. We're going to Baileys - approximately 179th & Oak Park Avenue - on the east side of the street.

Wednesday - last track practice of the year!

Wednesday - last track practice of the year!
Plus it might be the last 70 degree day of the year.
We are going to do a fun relay to finish off the track season with a flourish.

Everyone needs to bring an old race t-shirt they are willing to give away.

We need a big turnout to make this work -

Marathoners - Francisco, Sarah, Heather, Kim, Diane, Ashley, Cathy
5Kers - Jerry, Steve, Chris, Gary, Carol
Triathletes - Ed, Jerry, Dennis, John
Those that come out twice/month - you know who you are
Those that want to come out more often. - Mary B, Rick, Carrie, Becky
Those that got hurt. - Jeff, Raymond, Mike
Those that plan to come out next year. - Darcy, Tim Hansen, Tyler???

We'll go out to Baileys afterwards for drinks and grilled cheese. You have all worked so hard this year - come out and celebrate the fruits of your labor. Even if you don't run join us.

Tuesday Practice:

Hope all you skulls had a great weekend:)
We will be running from the store (New Balance...16131 LaGrange Rd) on Tuesday night @ 6 pm. The run will be 4-6 miles...followed by some plyo's.

Nov. 14 - Pub Crawl Note

Skulls,
This is the event you've all been training for when you're not running. November 14 marks the TTT 3rd annual Fall 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. Also, spouses and significant others are welcome to participate as well. Note that while typical pub crawls in the city consist of walking from bar to bar, in true TTT fashion, we apply that concept to the suburbs and run what would be considered a warm-up pace from bar to bar (no one is left behind, no competitors in this event). Figure not much more than a 1/4 mile or so between bars, 5 bars total. More details to come.

See post below for Wednesday workout detail.

Pub Crawl Moved & Wed Practice

The Pub Crawl will be moved until 11/14 to accomodate the Tinley Turkey Trot racers. More details to follow.

Wednesday - last track practice of the year! We are going to do a fun relay to finish off the track season with a flourish. Everyone needs to bring an old race t-shirt they are willing to give away.

We need a big turnout to make this work -

• Marathoners
• 5Kers
• Triathletes
• Those that come out twice/month
• Those that want to come out more often.
• Those that got hurt.
• Those that plan to come out next year.

We'll go out to Baileys afterwards for drinks and grilled cheese. You have all worked so hard this year - come out and celebrate the fruits of your labor.

No Saturday Practice

It seems that none of the Saturday morning regulars will be around Saturday morning so no practice.

Next Wednesday 10/21 is our final track practice 0f the year. We're going to do a fun relay. Let's all try to make it out then let's hit Baileys for some drinks and grilled cheese.
More details to follow.

Pub Crawl - November 7th.

Change in location for Tues:

Hey everyone change of plans...if interested in a run we will be @ the Lincolnway East Indoor track. I want to get off the concret...the marathoners will be only walk/jogging...however anyone else can run the neighborhood.

We will still meet at 6 pm on the indoor track...hope everyone is recovering well:)

Tuesday Practice:

Wow what an AMAZING marathon weekend it was..perfect weather conditions. Congrats to everyone who ran...as Rich said we had some FAST times...GO SKULLS.

We will be meeting tomor at 6 pm @ the Orland Park store...however, marathoner will be running easy 2-3 miles of walk/jog. Its an opportunity tochat about our races:)

A special thanks to Rick, Carl, Colleen, Craig for cheering for our marathon runners!!!!

Wanted: Shuttle Bus to Boston

Great job guys - nearly all of you qualified for Boston (BQ):

Sarah 2:59 PR BQ
Becky 3:08 BQ
Carlos V 3:09 BQ
Gerry 3:13 BQ
Francisco 3:15 BQ
Mike B 3:22 BQ
Ashley 3:24 BQ
Heather 3:39 BQ
Diane 3:43 BQ
Kim 3:47 - Great Marathon Debut!

Take it easy the next few days marathoners. Let your bodies recover - walk and EASY jogging
at least till next weekend. Ice baths are good too.

Marathon bib numbers:

Thanks again or all the support..we def have a unique team a team that supports each other thru the distance.....GO SKULLS!!!

Here are the bib numbers:

Sarah 1096
Kim 23112
Ashley 3592
Francisco (AKA Budddy) 5811
Heather 5594
Diane 7061
carlos (please post)
John (please post)
Mike B (please post)
If I forgot anyone please post your numbers...I didn't have everyones numbers to call you.

Thanks:)

Time to Trust the Training

Marathoners You ARE Ready - the work has been put in - it's time to reap the dividends.

Carb Up, Hydrate Up, Follow Your Race Plan and remember by running smart- skulls don't get passed they do the passing. Enjoy the crowds and savor the moment. Good luck.

Everyone else - Let's meet at Little Red Schoolhouse on Saturday for a long run. 8:00a.m.

Rumor has it a pub crawl is scheduled for 11/7.

Wednesday Practice

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

Marathoners will do a 3 mile run at marathon pace (their last until Sunday!)
Try to make it if you can - this workout will be good for you and you'll be done by 7:15.

Everyone else will do a workout made famous by Bill Bowerman and Steve Prefontaine.

Tuesday Practice:

Marathon week is here....

We will be meeting @ the Orland Park New Balance store on 16131 LaGrange Rd @ 6 pm.

The run will be 4-6 miles...in the Orland Hills neighborhood...therefore please wear reflective gear.

Hope to see you all out:)

Rich's Birthday

Skulls may get older, but they are ageless. Anyone interested in joining the group as we toast our fearless leader's birthday can meet us at Granite City on Saturday Oct. 3rd. Be there between 5:45-6:00 to get a table if you're joining us for dinner. Otherwise we'll be in the bar area anytime after 7:00 or so. Everyone is welcome...

Note: The post for the Saturday morning run is just below this one.

- Carl

Saturday Practice 10/3

Meet at 40 Acre Woods (119th street 2blocks east of LaGrange) at 8:00 am. We'll do a long run with a little pick-up. Marathoners welcome -this will be good for your taper.

Marathoner tip : as you run the next week - start visualizing the different segments of your race - the start, Mile 15 and the last mile. Visualize how comfortable and smooth you'll feel at each point of the race. Continue to do a small portion of your runs at marathon race pace - lock that pace in.

We're planning an end of the year party in early December. It's also the 10th year of TT&T so we plan on inviting back all of the alumni. Does anyone have any ideas for a restaurant or hall we can have this at?

Wednesday Practice 9/30

IMPORTANT - WEAR LIGHT COLOR REFLECTIVE CLOTHING TONIGHT -

Everyone (marathoners and 5kers) will be running miles at race pace. This is perfect race preparation since this work-out will duplicate our upcoming races.

Because of the impending darkness I want to start this practice a little earlier. We'll depart from Tinley park High School parking lot at 6:20. We'll warm-up over to Mile Park (about 10 minutes)

If you cannot make it to the track on time go directly to Mile Park the intersection of Normany and Riverside Dr. in Tinley Park.

http://maps.google.com/maps?ie=UTF-8&q=lewis+memorial+park+tinley+park&fb=1&gl=us&hq=Lewis+Memorial+Park&hnear=Lewis+Memorial+Park&cid=12366650890992265562&li=lmd

Tuesday Practice:

Hey guys..sorry for late posting this week. I was moving all day yesterday and forgot.

We will be running at Swallow Cliff at the usual 6 pm time. The weather is cool and crisp perfect for running...hopefully I will see some of you out for one of our last Swallow Cliff runs. We will be relocating soon:(

The run will be 6 miles through the beautiful scenic Swallow Cliff followed by plyo's of course:)

Saturday Practice

8:00 Little Red Schoolhouse -

Sunday - The Race du Jour is in Plainfield Harvest 5K Or Manteno 5K.
Plainfield - Steve, Chris, Shane, Rich
Manteno - Gary

Marathoners medium long run - a few miles at marathon race pace. You want that pace to become second nature.

Wednesday Practice

Marathoners are tapering 5Kers are peaking - Practice will be a little shorter tomorrow but still fairly high intensity. Marathoners we'll have something special for you too. Be ready to run on the track at 6:45.

Pre-Marathon Bash:

PARTY @ Carlos house...post-marathon get-2gether!!!

Sunday October 4th from 12:00 pm- 8:00 pm...

Great way to get pumped for the marathon is to carbo load and watch several marathon running videos w/ your running buddies:)

All is invited...help share the experience w/ your teammates.

Tuesday Practice:

Hope everyone had a great weekend..racing or doing their 20 miler:)

We will be running at Swallow Cliff tomorow night @ 6pm...we will start right at 6 b/c it is getting dark sooner.

Anyone running the marathon the taper starts now and will be cutting back slightly...the run will be 6-8 miles followed by plyo's.

In addition, we will be relocated soon...we will be back in the neighborhoods in the next few weeks. I will post when on the blog.

Saturday

The 5Kers are racing and the marathoners are doing a 20 miler.

Therefore practice may be kind of sparse - if you plan on coming or you are looking for someone to run with, use the blog to pair up.

Get spiked up and psyched up!

1200's tomorrow - start on the track and finish in the grass. Let's be ready to roll by 6:40 so we can get a few of these done on the grass. What we don't do one the grass we'll need to do on the track which will be much less fun.

Meet at Tinley Park HS - 175th two blocks east of Ridgeland.

Don't forget be warmed up by 6:40.

Runners of all abilities are welcome. TT&T is the Woodstock of Running.

Lift and 5k Run

For those looking for a challenge this weekend, the 3rd annual Ron Tomczak lift and run is Sunday September 20th (www.bodytechtotalfitness.com). Benchpress your weight (men 100%, women 75%) and have 20 seconds taken off of your run time for every rep.

JimSz

Tuesday Practice:

Great job team w/ the win this weekend...just like Rich said all your hard work is paying off:)

Tomorrow night we will be at Swallow Cliff @ 6 pm...to do 6-8 miles...followed by plyometric work.

Hopefully we can get a few more weeks at swallow before we lose our day light...in a couple of weeks we will relocate to the neighborhoods.

Tinley Track & Trail 1 &3

TT&T won the team challenge at the Shorewood Scoot and our second team took third right behind the PSRR.

This was our team's second team champ award this year. Congrats to everyone - your hard work is paying off.

Note: the results on the web-site were incorrect.

Saturday Practice

Enough practicing it's time to race. See you at the Shorewood Scoot. If anyone else is interested in signing up with a sweetheart deal, e-mail me before noon tomorrow -

richm259@comcast.net

Sufferfest City

Tempo Run Wednesday!

Meet at the Tinley Park High School Track by 6:35. We'll jog over to Vogt Woods and do a tempo run on the Tinley Turkey Trot Course. The marathoners will do one too - with a little extra mileage of course!

Don't forget about the Shorewood Scoot - www.provena.org/stjoes/scoot - we could use a few more runners for our second team.

Tuesday Practice:

Congrats to the following who did the Park Forest Scenic 5 miler:

Carlos V. 29:27
Steve S. 29:42
Sarah 30:45
Gary 35:22
Rick 35:40
Diane 36:17
Kim 36:14

Hope you all enjoyed the holiday weekend...beautiful weather:)

We will be meeting tomorrow night @ 6pm at Swallow Cliff. The run will be 6-8 miles followed by plyometric drills.

Hope to see you all out.

Don't forget the Shorewood Scoot on 9/12 - Prairie State Road Runners has two teams. How about we do what we can to go 1-2 and shut them out. But we need a few more team members - there is extra bling for the team challenge - sign up today -www.provena.org/stjoes/scoot

Saturday Practice

Little Red school House 8:00a.m.

Good Luck to those racing this weekend. Run smart.

A Classic

For the 5Kers & 10Kers 400's with a minute rest.

Meet at Tinley Park High School Track. Be warmed up and ready to run by 6:50

Marathoners we'll have something special for you.

It's going to be a perfect night so let's get a big crowd.

Tuesday Practice:

Congrats to anyone who ran this weekend...we are all getting FASTER!!

We will be running @ Swallow Cliff Tuesday night @ 6 pm.

The run will be 7-10 miles...depending on what your training for...followed by plyometrics.

Is anyone running Park Forest 5 miler on Labor Day??

Not a Bad Day at the Office

Exelon 5K (Small race but we put 5 in the top 10)

Chris 17:43 PR 1st overall
Rich 18:35 SB
Francisco 18:45 Big PR
Jerry 19:15 PR
Steve 19:54 PR
Gary 21:04 – 1 second off PR
Ted 25:30
Sue - 26:59

The young Nelligans, Barajas and Camacho runners all ran well too providing great hope for the future of TT&T. Can our veteran runners hang in there that long.

Saturday Practice ?

Little Red Schoolhouse 8:00 a.m Please post on the blog if you plan to make it.


Don't forget to sign-up for the Shorewood Scoot team Challenge:

www.provena.org/stjoes/scoot

The prices go up on 9/1.

800's

Meet at Tinley Park High School Track be warmed up and ready to go by 6:50.
Homework: Determine your 5K race pace for your last or realistic goal 5K. We'll be using this to determine your pace for the 800's

Marathoners will also be doing 800s but the question is will they be Yassos?

Join us afterward for Gary's b-day (50) and Gretchen's farewell (Chile)

Tuesday Practice:

Wow what gr8 running weather weekend we had...hopeful thinking for Chi marathon.

We will be @ Swallow Cliff tomorrow night @ out usual 6 pm time...

6-8 miles for the 5k-10kers
10-12 miles for the marathoners...followed by plyo's

Hope to see you all:)

(C)old today Chile Tomorrow

Join us after Wednesday's Practice as Gary enters a new age group and Gretchen gets ready to head to South America. We'll hit a local beer garden.

Saturday Practice - Marathoners Too.

Let's meet at Waterfall Glen (Meet at the trailhead on Cass Ave 2 blocks South of I-55). We'll start promptly at 8:00 p.m. Marathoners - if you want to join us - do a loop and meet us at 8(we'll be ready) or do a loop after you run with us - It will make it a 19 mile day for you.

Those who stayed home on Wednesday because of the rain missed a good dry workout.

Wednesday Practice

Meet at the track(Tinley Park HS - 175th 2 blocks east of Ridgeland) at 6:30 we'll warm-up on the track & then do a tempo run through the streets of Tinley Park finishing back at the track. We'll start our tempo run at 6:50.
We'll do some strides too.

The plan for the next 10 weeks or so is to mix long intervals, tempo runs and short intervals to create a team of running rock stars. The special needs of our marathoners will be considered weekly. Plan to run your best races of the year between 9/19 and 10/18.

New runners are always welcome. The only thing you have to lose is seconds off of your mile pace.

Tuesday Practice:

It was nice that we got to hangout as a team on Sunday...thanks again Carlos and the food was delicious:)

Tuesday practice is @ Swallow Cliff our usual spot...@ 6 pm. We will be running 6-8 miles followed by our plyometric work.

Sunday!!!!

This coming Sunday Carlos V. is having a get together team bbq at his house. He would love to have everyone come and you can bring guest/family.

Please rsvp on the blog with the number of people attending and if you would like to bring something too...so there is no duplications.Carlos is planning on serving skirt steak, mexican rice, corn and of course drinks...yummy!!There is also a swimming pool...so you know the drill...towel, swim gear...etc

Carlos address: 8118 Stonegate Drive w/in the Brookside Glen Subdivision in Tinley Pk. The nearest major intersection are 191st and 80th Ave. Take 80th Ave S and turn right when you arrive at the 3rd st, which is Stonegate.

Saturday Practice - Lake Front Run

We're hitting the beach.

Two options:

Meet at Steves' house 17026 Judy Court, Oak Forest ( mapquest it) . We're carpooling from there leaving at 7:00a .m

We're driving down to the 31st Street Beach - we should be there close to 7:30. If you want to meet us there.

We will run North.

This is a great option for all marathoners to get in a long run so if you can join us.

Bring a towel we can hop into the lake for a post-run dip.

Back to the Track 8/12/09

Meet at Tinley Park High School Track 175th st 2 blocks east of Ridgeland.
6:30 Warm-up
6:50 Practice Starts

Group 1 11 x 500 meters 75 second recovery - push in the last 100
Group 2 10 x 500 90 second recovery - push in the last 100
Run these at 5K race pace

Marathoners ? x 500 1 minute recovery - check with sarah for details

6 x 100 strides everyone

This coming Sunday Carlos V. is having a get together team bbq at his house. He would love to have everyone come and you can bring guest/family. Please rsvp on the blog with the number of people attending and if you would like to bring something too...so there is no duplications.Carlos is planning on serving skirt steak, mexican rice, corn and of course drinks...yummy!!There is also a swimming pool...so you know the drill...towel, swim gear...etc

Carlos address: 8118 Stonegate Drive w/in the Brookside Glen Subdivision in Tinley Pk. The nearest major intersection are 191st and 80th Ave. Take 80th Ave S and turn right when you arrive at the 3rd st, which is Stonegate.

Anyone up for a Lakefront Front Run Saturday morning? Post your thoughts

Tuesday Practice:

Congrats to anyone who ran this weekend...it was a HOT one!!

We will be running at our usual Swallow Cliff spot tomorrow night @ 6 pm. The run will be 6-8 miles...followed by our plyometric work.

What sets us apart from other running clubs? Well its not just a club we get together and run with...but its friendships that build out of it. Its not all just about running..its great to have get togethers and enjoy one anothers company too:)

This coming Sunday Carlos V. is having a get together team bbq at his house. He would love to have everyone come and you can bring guest/family. Please rsvp on the blog with the number of people attending and if you would like to bring something too...so there is no duplications.

Carlos is planning on serving skirt steak, mexican rice, corn and of course drinks...yummy!!

There is also a swimming pool...so you know the drill...towel, swim gear...etc

Carlos address: 8118 Stonegate Drive w/in the Brookside Glen Subdivision in Tinley Pk. The nearest major intersection are 191st and 80th Ave. Take 80th Ave S and turn right when you arrive at the 3rd st, which is Stonegate.

TT&T Wins Momence 5K Team Challenge

Chris 1 st Masters
Steve S 1st AG
Jerry 1st AG
Steve A 1st AG
Francisco 1st AG PR

Team 1st Team Challenge

Sorry Momence we didn't mean to take all of your bling.

Saturday Practice - 8/8

Forty Acre Woods at 8 am. If you plan to come please post to the blog. There are a lot of us racing this Saturday and I want to make sure if you're coming Saturday you have someone to run with. Back to the track on 8/12.

We still have team shirts available -$10 each

Mens
Singlet= 1 Small
3 Med

Tank= 2 Med

Womens:

Singlet= 1 XSmall
3 Small


Cap sleeve= 1 XSmall
2 Small
1 Med

Practice & Team BBQ Wednesday Night

The practice will start & finish at Carl's house in Orland Park at 6:30 - we'll be doing a tempo run in the neighborhood.

Carl's address is 9800 Avenida Del Norte, just west of LaGrange & 151st St.

Now for the important stuff - the team will supply the main course(dogs & burgers & chicken) and some beer - if everyone who is coming could bring more beer and appetizers we'll be in good shape. To avoid duplications - post on the blog what you're bringing.


New runners are welcome and so are spouses and significant others.

Tuesday Practice:

Hey everyone...Congrats to anyone who ran the Rock & Roll 1/2 Marathon yesterday!!!

We will be running at Swallow Cliff tomorrow night @ 6 pm. Please park on the West side of LaGrange. The run will be 6-8 miles followed by plyometrics...

Anyone who is interested in a team shirt?? We will be posting some of the extra sizes left over...so they will be up for grabs...$25.00.

I have a few mediums in the men's shirts...and some small in the women's.

Saturday Practice

Little Red School House 8:00 a.m.

Please post if you are going to make it.

Don't forget team barbecue next Wednesday after practice at Carl's house in Orland.

Let's get those miles up a little bit after our July lull. A strong aerobic base will help for a strong fall season.

Anaerobic Stimulus - Wed Practice

Join us tomorrow for a hilly tempo run.
Meet at Hickory Creek Juntion in Mokena. It's on Route 30 1 mile west of Wolf Rd. It's right by the pedestrian bridge that crosses 30. Pull into the parking lot and go in as far as you can.

We'll start the warm-up at 6:35.

Mark your calendar - next Wednesday 8/5 after practice we'll have our team barbecue at Carl's house in Orland park.

Tuesday Practice:

Congrats to anyone who ran the Extreme 10!!!

We will be running @ Swallow Cliff tomor night @ 6 pm whoever wants to joins us. The run will be 6-8 miles..followed by plyo's. Please park on the West side of LaGrange.

Anyone running Rock & Roll on Sunday remember to taper slightly this week.

Race Rsults

Xtreme 10 Results
Carlos 1:03:46
Lt. John 1:10:57
Rick 1:16:28
Gretchen 1:16:57

There is a 5K race on 8/8 in Momence. There is a team challenge (top 5 score) - we already have enough for one team but we can always put together another one. If you're interested sign-up. http://www.gladfest.com/gladrunforms.html

All 5K & 10 K racers- be sure to start upping your mileage a little bit in August to give yourself a nice aerobic base for the fall races. Once September hits you'll cut back a bit on the mileage and increase the intensity to get you in prime racing shape.

Saturday Practice

Meet at Little Red School House 9700 south 104th Ave. at 8:00 a.m. We'll do a long run and just for fun throw in a few hill repeats.

This may have slipped by - but last Thursday Sarah, Jerry and Steve all set 5K PRs.
Summer PRs usually signal a strong Fall season. Congrats.

Wednesday Practice

Meet at LW East High School (LaGrange Road & Colorado Ave). Meet in the parking lot on the South side of the school. We'll depart for the warm-up at 6:37.

We'll warm-up towards La Porte Woods then do a 3 mile tempo run and some longer hill repeats.
You may want to throw on some bug spray or run extra fast on the hills.

Looking forward to seeing the Wolverine's sideburns.

We'll have a special guest tomorrow "Admiral" John Spannuth fresh from the War in Iraq who will join us in some espirit de corps. Let's stop at BW3 afterwards for some beers and war stories.

Tuesday Practice:

First of all, Congrats to anyone who ran the Sundowners 5k last Thur:)

Carlos 17:46 (2nd AG)
Chris 18:01 (3 AG)
Sarah 18:36 (1st Female)
Jerry 19:16 (3rd AG)
Steve 19:58
Rick 20:39
Mary 21:47 (1st AG)
Heather 22:02 (2nd AG)
Brian 23:30
Diane 22:36 (1st AG)
Jim 23:31
Ted 25:24
Sue 27:27

And I apologize if I forgot anyone...I could not find Kathy or Carol??

We will be running at Swallow Cliff on Tuesday night @ 6 pm. The run will be 8 miles...followed by plyometrics. Please park on the West side of LaGrange.

Good Luck Tonight

Remember pain is inevitable
Suffering is optional.

I will go back to my research on carbo loading.

>Run hard

Upcoming Practices

Gretchen brought the rain and Ted brought the hills but despite the weather it was a good workout.

Here are the upcoming workouts:

Saturday 7/11 Little Red School House 8:00 a.m
Tuesday 7/14 Swallow cliff 6:00 p.m.
Wednesday 7/15 - no practice
Thursday 7/16 - Team Race Sundowner 5K http://www.jolietpark.org/ 7:00 p.m. start party afterward at Chris' house see June 16th post for directions
Saturday 7/18 Little Red School House 8:00 a.m.

Wednesday Practice 7/8/9

Meet at the Bettenhausen Rec Center in Tinley Park, 171st & 80th ave. It on the SW corner of the intersection. Meet in the parking lot. At 6:35 we'll warm-up to Centenial Park then do some Cruise Intervals. Marathoners be prepared to do a little more. Ted wants more hills so we'll grant his request.

Tuesday Practice:

GREAT racing this weekend skulls....hope you all enjoyed your 4th!!!

Just a reminder we will be running @ good old Swallow Cliff @ 6 pm. The run will be 6-8 miles, however, anyone wanting to get a few more in can meet around 5:45. The run will be followed by plyometrics as well.

Hope to see you all tomor night..please park on the West side of LaGrange:)

4th of July

No Practice. Good luck to all those doing races.
A bunch of us are doing Tinley Park Stars & Stripes 5K on Saturday at 8 a.m at Centenial Park in Tinley.

Coincidentally - we'll have our practice there next Wednesday.

Whoever has not made arrangements to pick up your shirts - best act fast because starting 7/8 they go back on the open market.

Wednesday practice 7/1

We'll be doing a tempo run.

Meet at 151st about 2 blocks west of Harlem. There is a small parking lot on the north side of the street. If that is filled there is plenty of street parking to the south of 151st.

We will start our warm-up at 6:35

This run will deplete your carbs - since it's a short, holiday week let's hit a local pub afterwards to replenish.

Tuesday Practice:

We will be running @ our usual Swallow Cliff spot Tuesday night @ 6 pm. Please park on the West side of LaGrange road...there was a little confusion last week.

The run will be a nice easy mid-week long run of 8-10 miles...followed by plyometrics.

In addition, I will not be at practice on Wednesday this week...I will be condo hunting...Yeah. So that said, anyone needing their shirts still can pick them up tomor night @ Swallow or from the New Balance store (16131 LaGrange Rd) in Orland Park. I work Wed from 10-4:30 or Thur from 1:30-9 pm.

Saturday Practice 6/27

The heat wave continues but the stalwart runners of TT&T continue their journey towards athletic excellence.

Meet at Little Red School House (9700 S. 104th Ave) at 8 am.

We still have a few people that need to see Sarah to pick up their shirts they include:
Gretchen
Brian Gleich
Diane Gallagher
Ashley
Triathlon John
Jeff Selby

Please try to stop by a Wednesday practice - or call the New Balance store to see when sarah is working.

Wednesday Practice

We're starting our 7 week (off the track) - strength and stamina building phase this week with a tempo run and a few hill repeats at Yankee Woods.

Two options to meet -
Longer warm-up and cool-down: Meet at Tinley Park High School (175th, 2 blocks east of Ridgeland) we'll depart at 6:30 to Yankee Woods

Shorter warm-up & cool-down or those running late: Meet at Vogt Woods 171st Street, 2-1/2 blocks east of Oak Park Avenue. The long run group will pass by around 6:45 collect everyone and head to Yankee Woods together.

I'll stash a little water on the course but if you want more bring your water bottle. It will be hot.

If you ordered a shirt please stop by and pick it up.

All of our off-the-track workouts this summer are are easy to follow loop courses and are perfect for runners of all abilities. New runners are always welcome to run with Tinley Track & Trail.

Tuesday Practice:

Hope you all had a great weekend...especially all you fathers.

We are running at Swallow Cliff @ 6 pm on Tuesday. The run will be 6-8 miles followed by plyometric drills.

Again, please park on the West side of LaGrange.

Time to Retool

Congratulations on a good spring season. We had a nice collection of PRs from many runners on the team. We will build on that success this late summer/fall. But it's now time to take a step away from the intensity for a few weeks and regroup as we start to rebuild our strength and endurance. Consider backing off the intensity and even the distance (not including marathoners) of your runs for the next two weeks. Cross-train, do plyos, lift weights etc.

The next two wednesdays we'll have workouts, but the pace will be slowed a bit as the focus turns aways from speed to endurance & stamina. On Saturdays we'll revert back to long runs.

Who else besides Becky & Sarah are doing a Fall Marathon?

Short Run on a Long Day Race Results:

Great job skulls...we looked great out there:

Tim B. 18:23 (#4)
Chris B. 18:28 (#5)
Sarah 18:54 (#7 and #1 female)
Carl 19:10 (#10)
Francisco(aka buddy) 19:25 (#12)
Jerry N 19:33 (#14)
Steve A 20:53
Kevin 21:14
Rick 21:16
Mary 22:18
Ted 23:59
Jim G 24:02
John 26:30
Keith 26:39
Sue 27:37

Hopefully I didn't forget anyone...please post if I did. Great work again to everyone who ran...we brought home some bling bling!!

In addition, thanks Chris for having us all over and for feeding us:)

Post Race Party Info:

Rain rain go AWAY!!!

Pool party @ Chris's house after we kick but!!!

251 Hampshire Ct. New Lenox...corner of Rt 30 and Cedar go North to Kimber (about 1/2 mile) West to Elm, take a right then quick left on Hampshire Ct. Last house on the right.
** Bring your beverage of choice
** Towel...o ya and suit.
** Pizza will be served

Tuesday Practice:

We will be running @ Swallow Cliff on Tuesday at 6 pm...please park on the West side of LaGrange.

The run will be roughly 6-8 miles and we will follow with plyometric drills.

Also remember we are racing on Thursday night... so please, if you have not already see me for your shirts. We would like everyone to be wearing them for the race:)

Chris is having an after race get together at his house. So please check back for details and directions.

This week -

Tuesday - To be posted by Sarah

Wednesday no practice

Thursday - Short Run on a Long Day 7:00p.m. Frankfort you can sign up on race day. A lot of people from the team are doing this race. There is no doubt we should place 10 or more in the top 20! Wear your new singlets. Sarah has them in her car - she'll be there.
As the skulls flood the finish chute -we want people to be saying - who are those guys?
Afterwards Chris is having a party at his house in New Lenox. He'll post details soon.

Saturday - Little Red School house 8:00 a.m

Saturday Practice

8:00 a.m. Little Red School House - Long run

We've got the shirts - be sure to stop by and pick yours up. If they are not claimed by 7/1 - they are up for grabs and a lot of new people are interested. They look very cool.

Don't forget next Wednesday no practice - team race on Thursday Short Run on a Long Day - in Frankfort 7 pm. Pool party by Chris afterwards - details & directions to follow. Everyone racing should wear their new singlet.

What's the Ladder?

Tomorrow we will do the famous Ladder workout at Tinley Park High School Track.

Be warmed up and ready to go by 6:53.

Be sure to pick up your shirts tomorrow - even if your not running.

Be sure to pay if you haven't.

Tuesday Practice:

Hope you all had a great weekend...congrats to anyone who raced:)

We will be running at swallow Cliff tomorrow night @ the usual 6 pm time. The run will be 6-8 miles followed by plyometrics.

Again, please park on the west side of LaGrange...

The following people still owe $25 for their shirts - which we'll have at practice this week. Please try to stop by and pick up your shirts.

Brooke
Diane
Carrie
Jon
Zac
Carl

Saturday Practice - Little Red School House

Meet at Little Red Schoolhouse (9700 s. 104th ave) at 8:00 a.m

Not sure what we'll do yet but it will involve running.

Wednesday Practice

Miles on the track - Tinley Park High School Track (175th st. 1 block east of Ridgeland)
Warm-up 6:30-6:50
We'll start the miles at 6:55

Feel free to bring a cd player with your favorite tunes - we'll throw a few around the track to spice things up.

Everyone is welcome - the only prereq is that you want to get faster.

Tuesday practice:

Thanks for all of those who made it out to the pub crawl this weekend...definitely a good time:)

We will be running at the usual spot (Swallow Cliff) tomorrow night @ 6 pm. Please park on the West side of LaGrange; we will be running 6-8 miles. Hope to see you all there.

For Wednesday practice on the track we'll be doing miles. To spice things up a bit if anyone wants to bring a boom box/cd we can have a few different music zones on the track as we run along. - Rich

Pub Crawl - Saturday May 30th

Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

Practice Saturday 8:00 a.m. Little Red School House

Do the double and hit practice and the Pub Crawl.

The Skullmaster Workout

Despite some good performances and PRs from my proteges - it's time to step it up a notch. Rich's work-outs have been tough but tomorrow you go to another level. May 27th is the day champions are made.

Meet at Tinley Park Track and be warmed up by 6:56.
Get your rest tonight because it will be hard to come by at practice tomorrow.
Sleep tight....

SM

Pub Crawl May 30
Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

Tuesday practice:

First off, Congrats to everyone who raced this weekend...what a wonderful weekend we had for racing.

We will be @ Swallow Cliff tomorrow @ 6 pm. Please park on the West side of the street. We will be running a recovery run of 6-8 miles.

Please try and make it out...hope to see you all:)

See the post below for BAR CRAWL IV INFO..........

Bar Crawl Details - Sat. May 30th

Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

-Carl

Your Workout This Weekend - Race!!

There are a lot of good races this weekend so take advantage of your fitness and jump in.

Some of the races you'll see a Skull or two at this weekend include;

Western Springs Tower Trot
Soldier Field 10 miler
Ridge run - Beverly
Extreme 10K Trail Run - Indiana

Steve is looking for someone to do some singletrack trails with on Saturday morning at 8:00 a.m. at Bullfrog lake - if you're interested send him an e-mail or use the blog. samann@baxterwoodman.com;


Remember you can't beat us if you can't catch us.

Wednesday Practice - Half Mile Park

We're going to Half Mile Park tomorrow. 174th Odell in Tinley Park.

Two options:

Meet at Tinley Park High school Track Parking lot at 6:30 and we'll run over. It's about 2 miles.

If you are running late or do not want to do that far of a warm-up and cool down you can meet us directly at the park. We'll be there just before 7:00. You can park there and do your warm-up in the neighborhoods around the park.

http://www.tinleyparkdistrict.org/Parks-Facilities/map.htm

If you ordered shirts and haven't paid yet please bring your money tomorrow.

It's going to be a beautiful day tomorrow - all newcomers are welcome.

Tuesday Practice:

Summer weather has arrived...it will be hitting 80 degrees tomoorrow:)

We will be running @ Swallow Cliff tomorrow @ 6 pm. The run will be 6-8 miles and then drinks/food @ McDiviotts...and yes Dave I won't bail this time.

Hope to see you all:)

Upcoming Team Events - Mark Your Calendars

May 30th Pub Crawl

June 14th - Band on the Run - Orland Park - Good Team Race on our home course.

June 18th - Short Run on a Long Day - Frankfort - Chris may have a pool party/barbecue afterwards.

If you raced -don't be shy, post your results on the blog. The rest of the team is always interested in hearing about it.

If you haven't paid your dues yet please try to get it done this week.

Saturday Practice Moving to the Bike Trail.

Instead of Little Red School House at 8am which will probably be flooded meet at the I&M Canal Trail about 1-1/2 miles north which is a paved bike path.

Directions from Little Red School House to the I&M Canal Trail: Take 104th Ave/Willow Springs Road North to Archer Ave. At Archer Ave. turn left then make a right just past the gas station. Follow the signs to the train station or bike path parking lot. There is a big parking lot everyone can meet at. Let's start at 8:00.

There is a 8 mile loop with an easy 3 add-on. You'll do some fartlek.
Check the map.

http://www.fpdcc.com/tier3.php?content_id=68&file=map_68d

WEDNESDAY PRACTICE - VENUE CHANGE

DUE TO THE EXPECTED THUNDERSTORMS - WE'RE MEETING AT LW EAST HS

LW East is on LaGrange Road & Colorado Ave in Frankfort.

Meet in the main lobby at 6:30. If the weather is okay we'll warm-up on the roads and do our workout on the outdoor track.

If the weather is bad we'll have the option to run inside.

We'll depart for the warm-up at 6:35. The workout will start at 7.

Tuesday Practice:

Weather looks good...for once!!

Tuesday practice will be at Swallow Cliff @ the usual 6 pm time. We will be running the 8 mile loop. Anyone that is interested in getting a few more miles in can meet me around 5:45 and we can add a mile or two.

In addition, if anyone wants to join us at McDiviots down the street for food/drinks all is welcomed:)

The Recipe for Peak Performances

In the next 6 weeks all of the hard training you have been putting in since the beginning of the year will soon payoff. Based on our training plan you should acheive your Spring peak from May 15-June 30th. After that we will back down a bit and start rebuilding for the Fall season. Here are several things you can do to achieve maximum performance and some PRs.

1) Come to practice and follow the assigned pace.
2) Back down your mileage about 10% but increase your speed: You can do this a couple of ways:
Incorporate pick-ups(fartlek) into your runs. Six 1-2 minute pick-ups for those racing 5-10Ks.
Three 3-5 minute pick-ups for those focusing on 10 miles or more. These should be done once or twice a week. NO FASTER than your goal race pace.
Another option is you can also incorpate a 2nd shorter speedwork session into your weekly schedule. No more than 2 miles. BE SURE to get some recovery time between these harder workouts.

3)Strides - do 4-6 strides after you run twice per week.

4) Race don't waste all this fitness. Sign-up for some races.

If you have any questions e-mail me or ask me at practice.

Good Luck.

Definition of Toughness:

24 runners doing quarters in the rain last night. No complaints (not even Chris). Just a bunch of athletes preparing for their next set of PRs.

Saturday Practice: Meet at 40 Acres On 119th St. -one block east of LaGrange Road.
We'll meet at 8:00 a.m. For the rest of the summer we're moving practices up 1/2 hour earlier.
We'll be doing a workout - called "road fartlek"

Wednesday Practice

Meet at Tinley Park High School at 6:30. Warm-up on the track or in the neighborhoods.

The workout will start at 6:50. We'll do 400's with a shorter recovery as we get a little anaerobic and work on increasing our VO2 max.

Afterwards join us for a drink and some food at a local Tinley eatery to be announced.
There were an amazing amount of PRs set this past week and we need to celebrate the accomplishments of the team. Try to join us.

New runners are always welcome.

Tuesday & Wednesday Practice

Tuesday run will be at Swallow Cliff (Entrance on West side of 119th & LaGrange) @ 6pm.

Wednesday practice will be posted tomorrow. As a celebration for all the half-marathon performances this weekend, plan to go out after Wednesday's practice. We'll likely go somewhere local in Tinley for food & drinks.

Saturday Practice

Because so many of the Saturday regulars are racing the Palos Half on Sunday we will not have an official practice.

However several of the racers are meeting at 9:30 at Life Church at 6600 W. 127th Street. (If the parking lot is blocked, we can park right across the street at the Palos Heights Recreation Department) for a 3 mile or so shake-out run. As part of our run we will head over to Trinity College to pick-up our race packet . Packet pick-up starts at 10:00 a.m Anyone is interested to join us or tack on more miles for a longer run. There are some nice neighborhoods in that area to run in.

Wednesday Track Workout

Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:50.

We're going to do longer intervals ( 800, 1000, 1200, 1600, 400) still with full recovery ( but a little bit slower than the past two weeks) - the purpose of this workout as with the last two is improve running economy (the amount of energy you'll use at a given pace) and speed. Next week we move to shorter intervals with much shorter rest - which will increase.

BE SURE to folow the suggested pace charts -the danger with going too fast is no better results are obtained and the excessive pace will leave you overstressed for the next training session and at risk for a potential injury. If you want to run faster in practice run a faster race and you can move down to the next level.

Expect to peak between May 15- June 30. Pick a couple to races to run during this time frame and show off your fitness.

Tuesday practice:

Tuesday run will be at Swallow Cliff (Entrance on West side of LaGrange) @ 6pm. We will be running the 6 mile loop.

In the past after Tuesday's runs we would go for drinks/food @ McDivotts. Please let me know if this is still something you guys would be interested in doing?? If so, we can plan for Tuesday next week.

Race Results - this weekend

Steelman 5k. Preliminary results
Chris 18:13. 4th overall 1st AG
Ashley 20:52 3rd woman overall
Carol. 22:00. 1st AG. PR
Ted 22:36. PR

Ravenswood 5K
Carlos Viramontes 17:50
Brian Norrick 19:37
Rick Miller 21:19

Race to Wrigley
Cathy Gainer 24:34

Saturday Practice & More

We'll meet at Little Red School House -9700 South 104th ave at 8:30. We will do a long run 11-12 miles with some fartlek thrown in to make it interesting. A shorter option is available.

We just found out the TT&T van won best decorated at the River to River relay -last weekend. Proving once again that everyone loves the skulls! Are you listening NB? Check out photos of our tricked up vehicle on Facebook.

We are nearly ready to order shirts - if you did not place your order yet do so before Monday or else you are out of luck. Send me an e-mail with your size ASAP richm259@comcast.net.

Team dues this year are $25 this year - for that you get two shirts and unlimited mitochondrial adaptions. Please pay me before - May 6th.

Don't forget to check out next Thursday's Tribune for a story about the team. Even though we are quickly becoming media darlings - don't get a big head - train hard.

Wednesday Practice

Meet at Tinley Park High School Track by 6:30. Be warmed up and ready to run by 6:50. You can warm-up on the streets or on the track. We will be doing shorter intervals with full recovery.

Check out a story about the team on Triblocal.com

http://triblocal.com/Mokena/Detail_View/view.html?type=stories&action=detail&sub_id=61344

It will be in the actual Thursday Trib probably next week.

Watch out for the paparazzi.

Tuesday practice:

Honestly..does it ever not rain on Tuesdays??

Well we are running anyway...rain will not melt us. We will be running at the Frankfort Old Plank Trail on White Street.

The run will be 8-12 miles depending on individual training schedules.

TT&T Masters Take 3rd in Masters Category

Gretchen ran Boston in 3:38:29

No Country for Slow Men made it to the podium at the River to River Relay race this weekend. Check out photos on our Facebook site.

If you cannot make practice this Wednesday be sure to e-mail me your shirt size - we are ordering this week.

richm259@comcast.net

Saturday Practice

Meet at little red School House 9700 S. 104th Ave. at 8:30. Do an 8 mile run. Throw in six 1 minute pick-ups at race pace.

Good luck- "No Country for Slow Men" at River to River and to Gretchen at Boston.
Time to unleash the fury............

We are ordering shirts next week - if you have not been at practice try to stop by next week to figure out your size.

Women -If you can't make practice e-mail Sarah or contact her via the blog -she'll help you figure out your size

Guys use this information to figure your size out: These are the sizes these guys are ordering.

Medium - Rich, Jim Raymond, Kevin Murray, Tim Buttimer
Large - Jerry, Chris, Dennis
XL - Ed
.

Wednesday Practice - Back to the Track

Meet at Tinley Park High Scool Track on 175th Street 1 block east of Ridgeland.

Warm-up on the track or in the neighborhood. Be warmed-up and ready to go by 6:50. We'll be doing short intervals tomorrow with full recovery. I'll explain the purpose at the track.

Those who have been coming out regularly are setting PRs like crazy - join us and jump on the speed train.

FYI- This is the 400th blog posting for TT&T.

Tuesday practice:

We will be at Swallow Cliff @ 6 pm. Park on the West side of LaGrange. We will be running 6-8 miles...please wear your cruddy shoes, because it will be messy:)

Illinois Marathon April 11, 2009:

Congratulations Tinley Track & Trail Team:

1/2 results:

Sarah= 1:24.52 ( 5th female)
Carl= 1:29.04
Colleen= 1:49.47
Craig= 1:49.47

Full marathon:

Francisco= 3:22.13 ( Francisco qualified for the Boston marathon for 2010..yea!!!)

A Spring Classic

Saturday meet at Little Red School House 9700 s. 104th Ave. at 8:30. We'll warm-up do the famous 4 mile tempo run and then run the two miles back in. Short and effective 9 miles total.

Last Practice at Centential Park

Join us tomorrow at Centenial Park 155th & West Avenue in Orland Park at 6:30.

We'll warm-up then do some intervals - in anticipation of our move to the track next weekend.

Good Luck to those running the 1/2 marathon this weekend.

Tuesday Practice:

What is up with this weather...more snow!?!

We will be at Old Plank Trail on Tuesday @ 6 pm. The workout will be 6 miles..so 3 miles out and 3miles back.

Tinley Dominates Chocolate Chase 5K

1-3-5-8-9-10-15-24-39-52-73

If you scored our top 5 finishers cross country style against the ENTIRE rest of the field we would have won 26-29. 6 of us in the top 10.

Big 5K PRs for

Jerry
Steve
Gary
Sue

The future of Tinley Track & Trail (in the form of the Barajas & Nelligan girls) finished in a big pack all under 37 minutes.

There was even rumors of one of our Hoosier members out on the course. Although this story can not be substantiated as he didn't appear in the official results..

Saturday Practice - Two choices

Kirk is doing a long run at waterfall glen - 8:30.

A bunch of us are racing in Palos Heights Saturday morn. The 5K Chocolate Chase. 9:00

Pick your poison........

Wednesday Practice - April Fools Day

Practice Wednesday will be at Centential Park in Orland. It will start at 6:30. Check last Wednesday's blog for directions if you need them.

Shamrock Shuffle Results & Wed Practice

First a rant - nearly 20,000 people did not show up for the race today! That's an embarrasment to the Chicagoland running community. The big races need to stop catering to the treadmill crowd and leave more entries available for runners that will show up no matter what the weather. Because it was too cold to wear your cute green t-shirt is not a valid reason for not racing today.

Our runners did quite well , however:

Carlos 30:58
Sarah - 31:57
Tyler 32:15
Jerry 32:42
Francisco 32:47
Becky 33:20
Ricky 34:13
Darcy 36:35
Gretchen 38:11
Colleen 45:22
Sue 46:18
Congratulations. Let me know if I forgot anyone.

Tuesday - Woods 119th & Lagrange - parking lot west side of street. 6:00

Practice Wednesday will be at Centential Park in Orland. It will start at 6:30. Check last Wednesday's blog for directions if you need them.

Snowy & Cold Tomorrow for the Shamrock Shuffle

IT'S SKULL WEATHER!!!!!!!!!

As you walk to the starting line tomorrow you'll recognize all the treadmill runners that have not run outside in 2009 by the fear in their eyes.

Saturday Practice - Good Luck to Sham-Rockers

We'll meet at Waterfall Glen (Cass Ave just South of I-55) at 8:15
Park in the trailhead parking lot.
We'll incorporate a tempo run into our long run.

To those racing on Sunday - Good Luck and ;
There are people you'll be racing against that you're better than - beat them
There are runners that are equal to you - beat all of them because you ran a smarter race
There are people that are better than you - beat some of them because they run stupidly
and.........
Pass up 3 or 4 in the final straighaway because you're a SKULL!

Running and Hydration

As the weather gets warmer our bodies require more fluid intake. Dehydration by as little as 1% of the body weight can impair performance (about 1.5 lbs on a 150 lb person). Dehydration reduces performance during prolonged training and competition and intensifies in hot environment.

Warning signs of dehydration:

• Fatigue
• Nausea
• Dark urine
• Poor concentration and headache
• Muscle cramps
• Appetite loss

Hydration Recommendation, and what you can do to avoid dehydration:

1. Drink 80-100 oz of fluid/day (10-12 cups)

2. Drink adequate fluids during 24 hrs before the event.

3. Drink 16-17 oz of fluid 2 hrs before the event.

4. Drink 5-10 oz of fluid every 15-20 min during the event.

5. Drink 24 oz of fluid for each 1 lb loss of body weight after the event.

Wednesday Practice 3/25

For those who haven't heard yet, Carrie had her baby. Mia Catherine Forystek was born March 22nd 2009. I think Mia means tempo run in Italian.

Practice tomorrow is at Centenial Park in Orland. Take 153rd west to West Ave. West Ave. south to Fun Dr. and Fun Dr. west just past the pool/water slides. Park in the big parking lot.

We'll do hill repeats and a mile perfect for the Shamrock Shufflers.

We'll start our warm-up at 6:30.

Now added - Tuesday Practices

Sarah is going to organize a Tuesday night run at 6:00 p.m. which will alternate between 40 Acre Woods and Old Plank Trail in Frankfort.

The distance will vary from 6-10 miles and it will just be a steady distance run. This is the perfect complement to Wednesday night speedwork.

This week we're meeting on Old Plank Trail - in downtown Frankfort. Parking is available on White Street just east of the tall grainery structure.

Also we are now sponsored by New Balance which is on 16131 S. LaGrange Road in Orland Park. All TT&T members get a 15% discount off all shoes and merchandise. Just tell them your with the club.

Showing Some Love to our Hoosier Friends

That's right our neighbors to the east have always kept a wary eye on Tinley Track & Trail to make sure we weren't doing any special training that they could steal as their own.

Well we are going to return the favor and hit the Dunes on Saturday and see what they could dish out.

Two meeting place options:

Take I-80 E to Halstead South. Take that to the Menards parking lot which will be on the east side of the street just past the first light. A bunch of us our meeting there and we'll carpool to the dunes. Meet at 7:00 a.m.. If you're coming leave a message on the blog.

Go straight to the dunes - Directions are pretty easy. Take interstate 80 east to highway 49 north in Chesterton. Where highway 49 ends is the Indiana Dunes State Park gate. Go in the gate and follow the signs to the nature center. Meet at the nature center parking lot. Usually at that time of the morning there isn't a ranger at the gate, but it is possible there could be one to charge admission. I don't know what out of state cost. In state is $5. Be there by 7:45

Either way if your coming leave a note on the blog.

Altogether we'll run about 12-14 of some beautiful scenic trails along the lake.

Saturday Wrap-up & Wednesday Practice

The runners of TT&T conquered the hills of Lemont Saturday morning. 13 Miles Overall. 4 of it was uphill. Remarkable efforts by everyone.

Wednesday we're moving outside. For the next 4 weeks we'll be at Centennial park in Orland Park for a mix of tempo runs, hill repeats and long intervals. These workouts will build more strength, improve our lactate thresholds and prepare us for the anaerobic intervals coming on the track in Mid April. Let's keep the momentum going we have been avering over 20 runners on the indoor track. New runners are always welcome.

Here are directions to Centennial Park

LaGrange Road to 153rd Street
West on 153rd Street to West Avenue
South on West Avenue to the 4-way stop (Fun Drive)
West into Centennial Park. Park to the west of the Water Park.

We'll do a warm-up at 6:30 and start the workout just before 7. This venue was chosen because we'll be able to providing challenging workouts for groups 1 & 2 while keeping everyone somewhat together.

http://www.orland-park.il.us/index.asp?NID=112

What the Hill?

Best turnout of the indoor season last night - 24 runners. It's good to see everyone working hard and getting better. Great job everyone.

Saturday - we'll meet in Lemont for a dose of some of the best hills in the area. Meet at Centenial Park 16028 W. 127th st. It's west of State/Lemont Road.
In total we'll cover about 9-10 miles.

http://www.lemontparks.org/map.htm

We'll start at 8:30 sharp.... There is a fieldhouse meet in the parking lot by it.

Info coming soon about our new sponsorship by the New Balance store in Orland Park.
We are also adding 6:00 p.m Tuesday night runs hosted by Sarah. Info about the location coming soon.

Check out our Facebook Group - Tinley Track & Trail - 24 members and growing.

Wednesday Practice 3/11

Meet at LW East Indoor Track.
Warm-up indoors or outside in the daylight at 6:30.
Practice on the track starts at 7 - fartlek and our last 1:40 drill - will anyone hit 3 laps?

Join us at Buffalo Wild Wings for some chow and a drink.
Hopefully this will be our last indoor workout of the year.

Saturday Practice 3/7

Meet at Little Rd School House - 9800 s. 104th Ave. at 8:30.
We'll do a tempo run and some hill repeats.
Be there rain or shine.

Great job on the mile last night everyone - huge improvement in times:

Chris 5:25 30 sec improvement
Dave 5:26
Carlos 5:30
Mike 5:34 :14 secs
Rich 5:37 :23 secs
Sarah 5:38 :21 sec
Becky 5:41
Jerry 5:45 :28 sec
Francisco 5:54 :22 sec
Carl 6:02
Jeff 6:21 28 sec
Gary 6:30 :19 sec
Kirk 6:30 :22 sec
Steve 6:36
Mary 6:38
Sarah's Dad - 7:15 - :15 sec
Ted 7:23 :3 sec
Dennis 7:36 :11 sec
Colleen 8:06
Sue 8:23

Mile Sandwich on the Menu

Bring the mustard and get ready to run.

Meet at LW East HS Indoor Track. You can warm-up inside or outside starting at 6:30. The speedwork will start at 7:00.

We'll be at the track one more week then it's time to hit the roads.

Nice Workout

Kudos to all those that braved the wind chill this morning and covered 12 miles and plenty of hills.

Also since I've been extra busy at work the past 8 weeks, I haven't had time to welcome the many new runners that ran with our club so far this year.

Cathy
Allie
Sarah
Craig
Colleen
Gretchen
Becky
Kim
Ted
Jeff
Carol
Sarah's Dad

It's also good to see some faces from last year. Hopefully I didn't miss anyone.
Keep coming out and tell your friends. We guarantee you'll keep getting faster.

See you at L-W East on Wed. Please bring $3/person we want to give the building supervisor a giftcard for Buffalo Wild Wings since they've been so accomodating.

Hills and More Hills

Meet Saturday at Hickory Creek Junction in Mokena it's near the wooden bridge that crosses Route 30 about 1 mile west of Wolf Road. Take Route 30 west and just past that bridge turn right into the parking lot.

http://www.fpdwc.org/hickoryplank.cfm

We'll meet at 8:30.

Practice Wednesday 2/25

After 5 weeks on the track hopefully everyone is feeling a little faster & fitter. We'll be on the indoor track the next two weeks, then depending on the weather we may move to the roads for longer tempo work and some hills. We change the clocks 3/8 so we'll have more options.

Our workouts are open to all runners - give us a try.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.

Saturday Practice Feb 21

1 more month of Winter.....

Runners, Tomorrow meet at 40 Acre Woods, 119th - 1 block east of La Grange Rd at 8:30.

Depending on the conditions - you may run on the roads or trails.

Just in case the 40 Acre Wood Lot is closed - Park across the street - their is another lot on the West side of LaGrange.

Wednesday Practice 2/18

Our workouts are open to all runners - give us a try.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.

Race Results:

Jerry finished in the top 100 in the Aon Stair Climb a few weeks ago.

Channahon Frosty 5 Miler
Chris 30:47 won AG
Mike 31:42
Rich 32:13
Jerry 33:41 PR
Steve 35:47
Gary 36:02 PR
Rick 37:08

Valentine's Day Practice- 8:15 start

In honor of Valentine's Day we'll show our deep love of hills by doing a bunch of them.

Meet at Waterfall Glen at 8:15 Saturday. Park at the trailhead on Cass Ave - 2 blocks south of I-55. You'll get a minimum of 10 miles in. Add on more if you'd like. If you're doing a spring marathon or 1/2 marathon you'll want to do this one.

Track Practice - Fartlek 2/11

We did this work-out last year. It's time to dust it off and bring it out again.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.I

f you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your jack-rabbit speed at the door.

Saturday Feb 7th

A Little Warmer..........

Meet in the parking lot at 8:30 at Tinley Park High School 175th and 1 block east of Ridgeland.
We will run an out and back from there.

A few of us are taking advantage of the 1:00 start on Sunday and running in Channahon, the Frosty 5 Miler
Mike Blake
Chris
Rich
Ted
Jerry
Gary

Anyone else interested in stealing some bling from the Prairie State Roadrunners?

Feb 4 - Post Groundhog Day Practice

January is finally over!!!!

Same time & venue as last week but I'll hatch up a practice to give your cellular mitochondria a big boost.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort.
Meet in the lobby of the main entrance.If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track.

These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your cheeetah speed at the door.

Saturday Jan 31 New Venue.

We'll hit the roads this week in New Lenox. We'll head into beautiful & scenic Pilcher Park for a long run.

Meet at Chris's house his address is 251 Hampshire Ct., New Lenox, IL . Be there by 8:30.

Directions:
You could take I-80 W to Maple then head east on Rte 30 to Cedar
From Cedar and Rt. 30 go North on Cedar approx. 1/2 mile to Kimber (Just after grade school on West side of Street) turn left or West to Elm turn right and quick left of Hampshire Ct. Last house on right at end of culdesac.

All that are running are welcome to stay for a pancake breakfast. We have plenty of room and food for all that want to stay. Don't forget to bring a towel for the hot tub after breakfast. Just leave a note on the blog so I know how many to plan for.

Wednesday Practice Jan 28

I've got a cool workout planned. It came to me in a dream.


We'll meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance.

If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.

If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7.
You also have the option of doing your warm-up inside on the track.

These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals.It is too early in the season to run these workouts all out. So leave your speed at the door.

Good tough workout on the trails and roads on Saturday - were you there?

Practice Saturday Jan 24th

Mushers,

Let's meet a Little red Schoolhouse at 8:30 for our workout.

But Rich there is a lot of snow on the trails.

"I know but snow builds strength and strength is the foundation for speed and speed breeds PRs and wins races."

Anyway we'll be on the trails for about 25% of the run then the roads for the rest.

Do some core work - drink lots and stay healthy.

Wednesday Jan 21

Good workout last week it was good to run with 6 pounds of clothes.

We'll meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort.

Meet in the lobby of the main entrance.If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30. If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so.These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals.It is too early in the season to run these workouts all out. So leave your speed at the door.

Try not to wear any TT&T gear.

Saturday Practice Jan 17th

Let's meet at Lincoln-Way East High school - LaGrange road & Colorado Ave. Meet in the main lobby. We'll depart at 8:30. We'll head through Butternut Creek and hit the bike trail and do a few hill repeats.

Depending on how many miles we get in outside there might be an opportunity to do a few miles on the indoor track - so if you're interested bring some shorts.

Dress warm and see you Saturday.

Wednesday Jan 14

We'll meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance.

If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30. If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so.

These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals.
It is too early in the season to run these workouts all out. So leave your speed at the door.

And of course we'll be doing plyo drills.

The objective for the next 6 weeks is to build strength and improve our aerobic developement. The long runs and the hils we are doing on Saturday are a big part of this so try to make both workouts when you can.

Welcome Back

We embark on our journey to fitness and racing excellence on Saturday January 10th.

We'll meet at Little Red Schoolhouse at 8:30 if the trails are run-able. Always check the blog Friday evening for the final word.

In the meantime do miles, plyos and core strengthening exercises. We'll be doing some plyos and core work after our indoor track workouts starting Jan 14th. On the track we'll mainly do tempo paced and progressive runs.

If you live in the L-W school district be sure to stop in one of the park district offices to get your resident's pass to run indoors at L-W East. I think there is one near downtown Frankfort.
If anyone else needs one we'll talk off-line.

See you soon.