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.
Thursday, January 29, 2009
Saturday, January 24, 2009
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?
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?
Thursday, January 22, 2009
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.
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.
Sunday, January 18, 2009
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.
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.
Thursday, January 15, 2009
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.
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.
Sunday, January 11, 2009
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.
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.
Sunday, January 04, 2009
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.
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.
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