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.
Saturday, February 28, 2009
Thursday, February 26, 2009
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.
http://www.fpdwc.org/hickoryplank.cfm
We'll meet at 8:30.
Sunday, February 22, 2009
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.
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.
Friday, February 20, 2009
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.
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.
Sunday, February 15, 2009
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
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
Thursday, February 12, 2009
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.
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.
Monday, February 09, 2009
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.
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.
Thursday, February 05, 2009
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?
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?
Sunday, February 01, 2009
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.
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.
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