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.