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.