Tony and some of his ultramarathon crew will be ringing in the NY at Waterfall Glen at 10 am on on NY Day. They might do multiple laps- you can join them or do one.
Happy New Year.
Wednesday, December 29, 2010
Friday, December 24, 2010
Time for a Break
It's been a long year and it's time for our annual break.
This is just a break from formal practices which start up again on January 19th.
Here are some suggestions for the Winter Break:
1) Take a week or two off from running. Instead cross-train - do plyometrics, swim, bike, stair climb, cross country ski.
2) If you are planning to run work on building your aerobic base - do long, relatively slow runs - try to stay under 70% MHR. Slogging through the snow is a great way to build that base and also strengthen some of those small helper muscles (synergists) that don't always get used.
No matter which option you choose, start strengthening those glutes and hips. As runners these muscles get relatively week and can cause a multitude of injuries. Here's a link which shows multiple routines that you should try to incorporate into your training. Follow the suggested build-up of Coach Johnson.
http://runningtimes.com/Article.aspx?ArticleID=16625
This is just a break from formal practices which start up again on January 19th.
Here are some suggestions for the Winter Break:
1) Take a week or two off from running. Instead cross-train - do plyometrics, swim, bike, stair climb, cross country ski.
2) If you are planning to run work on building your aerobic base - do long, relatively slow runs - try to stay under 70% MHR. Slogging through the snow is a great way to build that base and also strengthen some of those small helper muscles (synergists) that don't always get used.
No matter which option you choose, start strengthening those glutes and hips. As runners these muscles get relatively week and can cause a multitude of injuries. Here's a link which shows multiple routines that you should try to incorporate into your training. Follow the suggested build-up of Coach Johnson.
http://runningtimes.com/Article.aspx?ArticleID=16625
Saturday, December 18, 2010
Christmas Eve Morning
Join us for a 8:15 run. We'll meet at 40 Acres. We may run on trails and/or roads. Bring some post race snacks. Who wants to bring hot chocolate?
Friday, December 10, 2010
Saturday Practice 12/11/10
Meet at 40 Acre Woods at 8 am. There will be a 6 and 8 mile option.
Wednesday 12/15 at 6:30. Meet at Human Race Sports (a few stores north of Borders on LaGrange Road. This is the famous Sombrero run! Join us afterwards for burritos or tacos.
Bring a headlamp and sombrero if you have one.
Friday December 24th - Christmas Eve Morning Run. 8:15. Location to be annouced.
Then we are shutting things down for a few weeks. There will be no official practices until Wednesday January 19th. During this time - it's a good time to work on building your aerobic base - (long easy runs) and building your strength - cross training(cross country skiing, swimming, biking), plyos, and core work.
Wednesday 12/15 at 6:30. Meet at Human Race Sports (a few stores north of Borders on LaGrange Road. This is the famous Sombrero run! Join us afterwards for burritos or tacos.
Bring a headlamp and sombrero if you have one.
Friday December 24th - Christmas Eve Morning Run. 8:15. Location to be annouced.
Then we are shutting things down for a few weeks. There will be no official practices until Wednesday January 19th. During this time - it's a good time to work on building your aerobic base - (long easy runs) and building your strength - cross training(cross country skiing, swimming, biking), plyos, and core work.
Sunday, December 05, 2010
Wednesday Practice -
#3 in our series of head lamp runs - meet at Lincoln-Way East High School. Meet just inside the main entrance by 6:30. You'll hit the streets through Butternut Creek then hit the bike trails.
Thursday, December 02, 2010
Sunday, November 28, 2010
Wednesday Practice 12/1
Headlamp run #2
Bring your headlamp if you have one. However if you don't you should be okay because a majority of us will.
The location is in Orland Park - Take either 135th or 143rd to 80th Ave and turn east on 139th.http://maps.google.com/maps?f=d&source=s_d&saddr=&daddr=41.638592,-87.812201&hl=en&geocode=&mra=mift&mrsp=0&sz=16&sll=41.638571,-87.81209&sspn=0.0072,0.020792&ie=UTF8&z=16 Be ready to go at 6:30. We'll run for one hour. We'll north head towards Lake Katherine.
As the year winds down it's a good time to start a strengthening program:
Lunges
Single Leg 1/4 squats (close eyes to work on balance)
Hold a squat position against a wall.
Single Leg stands - trace the alphabet in the air with the other leg
Core Work - Planks, Crunches, Side Crunches, Back Extensions
Try to work your legs 3 x week and core 3 x week.
We had a lot of injuries this year and we need to be more diligent with our ancillary work.
Bring your headlamp if you have one. However if you don't you should be okay because a majority of us will.
The location is in Orland Park - Take either 135th or 143rd to 80th Ave and turn east on 139th.http://maps.google.com/maps?f=d&source=s_d&saddr=&daddr=41.638592,-87.812201&hl=en&geocode=&mra=mift&mrsp=0&sz=16&sll=41.638571,-87.81209&sspn=0.0072,0.020792&ie=UTF8&z=16 Be ready to go at 6:30. We'll run for one hour. We'll north head towards Lake Katherine.
As the year winds down it's a good time to start a strengthening program:
Lunges
Single Leg 1/4 squats (close eyes to work on balance)
Hold a squat position against a wall.
Single Leg stands - trace the alphabet in the air with the other leg
Core Work - Planks, Crunches, Side Crunches, Back Extensions
Try to work your legs 3 x week and core 3 x week.
We had a lot of injuries this year and we need to be more diligent with our ancillary work.
Friday, November 26, 2010
Saturday 11/27
Now that the competitive season is just about wrapped up(except for Steve) for 2010 join us for an easy 8-9 mile run. This Saturday we'll be at 40 Acre Woods 119th 2 blocks east of LaGrange at 8:15.
Wednesday - we'll have another headlamp run at 6:30. location to be disclosed.
Wednesday - we'll have another headlamp run at 6:30. location to be disclosed.
Friday, November 19, 2010
Saturday 11/20 & Wednesday 11/24
The first headlamp run was pretty cool. We were only chased by one ghost. We'll be back at it 12/1. We'll head to Lake Katherine.
No official practice Saturday - if you want to run with someone post on the blog and see if you can form a run connection.
Wednesday - no practice - instead run a Turkey Trot on Thursday.
Saturday 11/27 we'll have a run. Details will be posted.
Happy Thanksgiving everyone.
No official practice Saturday - if you want to run with someone post on the blog and see if you can form a run connection.
Wednesday - no practice - instead run a Turkey Trot on Thursday.
Saturday 11/27 we'll have a run. Details will be posted.
Happy Thanksgiving everyone.
Sunday, November 14, 2010
Wednesday Practice(s)
Join us for our 4-week headlamp series "Blinded by the Light" runs.
We'll start at a different location each week which will be on bike trails or forest preserve paths. Bring your headlamp if you have one. However if you don't you should be okay because a majority of us will.
1st Location in Orland Park - Take either 135th or 143rd to 80th Ave and turn east on 139th.
http://maps.google.com/maps?f=d&source=s_d&saddr=&daddr=41.638592,-87.812201&hl=en&geocode=&mra=mift&mrsp=0&sz=16&sll=41.638571,-87.81209&sspn=0.0072,0.020792&ie=UTF8&z=16
Be ready to go at 6:30. We'll run for one hour.
November 24th - no run (taper for turkey trots)
Dec 1st - Oak Forest
Dec 8th - Palos?Hackneys
Dec 15th - Sombrero Run Orland Park
Dec 24th - Christmas Eve Morning Run
We'll still run on Saturdays - location to be announced.
We'll start at a different location each week which will be on bike trails or forest preserve paths. Bring your headlamp if you have one. However if you don't you should be okay because a majority of us will.
1st Location in Orland Park - Take either 135th or 143rd to 80th Ave and turn east on 139th.
http://maps.google.com/maps?f=d&source=s_d&saddr=&daddr=41.638592,-87.812201&hl=en&geocode=&mra=mift&mrsp=0&sz=16&sll=41.638571,-87.81209&sspn=0.0072,0.020792&ie=UTF8&z=16
Be ready to go at 6:30. We'll run for one hour.
November 24th - no run (taper for turkey trots)
Dec 1st - Oak Forest
Dec 8th - Palos?Hackneys
Dec 15th - Sombrero Run Orland Park
Dec 24th - Christmas Eve Morning Run
We'll still run on Saturdays - location to be announced.
Saturday, November 13, 2010
Tinley Turkey Trot
If you're doing this race get your race number and meet us by the wooden bridge (south side) that we cross when we run to mile park from Tinley Park High School. There is plenty of parking there. We'll warm-up in this area and run to the start just before the race starts.
Wear your black TT&T gear. We'll also have some white & black face make-up if you want to run like a skull.
Wear your black TT&T gear. We'll also have some white & black face make-up if you want to run like a skull.
Thursday, November 11, 2010
Saturday Practice 11/13
We need a good turnout this Saturday. We will have a film crew from Pittsburgh making a commercial about Artic Ease and they are going to be filming our workout.
Here are the details:
8:00 a.m start
We're just going to run 5-6 miles since many of us are racing on Sunday. There will be an option to go longer. I think Steve is doing 20 so he may want some company.
Meet at Pulaski Woods which is the parking area at the top of the grass hill by Bullfrog Lake.
Directions: Take 95th Street West past Willow Springs Rd. ( 104th Ave) . In about a mile you'll come to a "T" make a left. Head south about 3/4 of a mile to the Pulaski Woods Grove which will be on your right. Drive in as far as you can and park.
They will also be filming and interviewing us after the workout.
Here are the details:
8:00 a.m start
We're just going to run 5-6 miles since many of us are racing on Sunday. There will be an option to go longer. I think Steve is doing 20 so he may want some company.
Meet at Pulaski Woods which is the parking area at the top of the grass hill by Bullfrog Lake.
Directions: Take 95th Street West past Willow Springs Rd. ( 104th Ave) . In about a mile you'll come to a "T" make a left. Head south about 3/4 of a mile to the Pulaski Woods Grove which will be on your right. Drive in as far as you can and park.
They will also be filming and interviewing us after the workout.
Monday, November 08, 2010
Big Week Ahead
Wednesday - meet at the Orland Park Pool at Fun Drive. Be ready to the the warm-up at 6:30. we'll go right into the run. We'll be doing a fartlek run. If you can figure out how to set your watch so it beeps at one-minute intervals do so, it will make things easier. If you have a headlamp bring that too.
Saturday - Practice at 8-9. At 9 we'll be filming a commercial for Artic Ease. We'll park at Bullfrog lake. Please try to be there as this will help the team get some international exposure. Details on where to park will follow.
Sunday - Tinley Turkey Trot - a race on our home course. We're gonna meet early and do the skull thing. More details to follow.
Saturday - Practice at 8-9. At 9 we'll be filming a commercial for Artic Ease. We'll park at Bullfrog lake. Please try to be there as this will help the team get some international exposure. Details on where to park will follow.
Sunday - Tinley Turkey Trot - a race on our home course. We're gonna meet early and do the skull thing. More details to follow.
Sunday, November 07, 2010
Fun Times at the Pub Crawl.
Great turnout, good route and lots of laughs. Thanks to Carl for organizing.
Thanks for the gift card. It was totally appreciated but unnecessary. I get my payment from you beating the competition, winning bling and achieving your personal goals. It's fun to coach such a hard-working group. I believe we do our best to achieve our potential and maximize our talent. Just a lunch-bucket crew that shows up, does the work and reaps the benefits. Here's to a good year in 2010 and an even better one in 2011!
Thanks for the gift card. It was totally appreciated but unnecessary. I get my payment from you beating the competition, winning bling and achieving your personal goals. It's fun to coach such a hard-working group. I believe we do our best to achieve our potential and maximize our talent. Just a lunch-bucket crew that shows up, does the work and reaps the benefits. Here's to a good year in 2010 and an even better one in 2011!
Thursday, November 04, 2010
Saturday Practice 11/6.
Join us at Henry DeTony Woods at 8am. - which is on Archer Ave about 2-1/4 miles west of Willow Springs Road. We will jump on the bike path and head west. It will be an 8-9 mile run. There is an option to go more if you need the miles. See the map below for directions.
http://www.fpdcc.com/tier3.php?content_id=68&file=map_68d2
This will be a good training run for the pub crawl later that night
The pub crawl will start Saturday November 6th at 7:30 at Buffalo Wild Wings in Orland Park. If you’re planning on eating, get there earlier and order food right away, as we will depart for an undisclosed location at around 8PM.
For first timers: This is not a race… we all participate together and move at a very comfortable/slow pace, so no one should feel they can’t keep up. Plus this year all places are within ¼ mile or so from the next one.
If you would like to join in but cannot make the start, you can call Carl’s cell: 630-854-6266 or Rich’s cell: 630-697-1499 during the evening to find out where we are going to be so you can meet up. If I’ve missed anything or you have questions, just comment on the blog under this post. Hope to see you all there.
http://www.fpdcc.com/tier3.php?content_id=68&file=map_68d2
This will be a good training run for the pub crawl later that night
The pub crawl will start Saturday November 6th at 7:30 at Buffalo Wild Wings in Orland Park. If you’re planning on eating, get there earlier and order food right away, as we will depart for an undisclosed location at around 8PM.
For first timers: This is not a race… we all participate together and move at a very comfortable/slow pace, so no one should feel they can’t keep up. Plus this year all places are within ¼ mile or so from the next one.
If you would like to join in but cannot make the start, you can call Carl’s cell: 630-854-6266 or Rich’s cell: 630-697-1499 during the evening to find out where we are going to be so you can meet up. If I’ve missed anything or you have questions, just comment on the blog under this post. Hope to see you all there.
Friday, October 29, 2010
Wednesday Practice & Pub Crawl Details
Wednesday Practice - Meet at the Orland Park Pool - at 6:30. The warm-up will be incorporated into the run - we'll cover about 7-8 miles.
Pub Crawl
We had a great turn out last year, so whether you’ve run with us once or every day this year, this is the time to come out. The pub crawl will start Saturday November 6th at 7:30 at Buffalo Wild Wings in Orland Park. If you’re planning on eating, get there earlier and order food right away, as we will depart for an undisclosed location at around8PM.
For first timers: This is not a race… we all participate together and move at a very comfortable/slow pace, so no one should feel they can’t keep up. Plus this year all places are within ¼ mile or so from the next one. Some women even did this in heels last year! (male or female, we are all tough skulls… no heels for the men though).
If you would like to join in but cannot make the start, you can call Carl’s cell: 630-854-6266 or Rich’s cell: 630-697-1499 during the evening to find out where we are going to be so you can meet up. If I’ve missed anything or you have questions, just comment on the blog under this post. Hope to see you all there.
Thursday, October 28, 2010
Saturday - NO Practice
All skulls should run the Day of the Dead 5K in Pilsen!
Pub Crawl - Nov 6 7:30
Sat November 13th - after practice a production team from Pittsburgh will film a commercial featuring the team - try to make it if you can.
Pub Crawl - Nov 6 7:30
Sat November 13th - after practice a production team from Pittsburgh will film a commercial featuring the team - try to make it if you can.
Monday, October 25, 2010
Wednesday Practice 10/27
Meet at Centenial Park in Orland Park by West Ave. & Fun Drive.
Park in the pool parking lot. We'll be doing a tempo run and some strides.
No more track on Wednesday nights. It's the park and roads for the rest of the year.
Be warmed up and ready to go by 6:30 so we can start the tempo in only semi-darkness.
Be sure to stop by practice soon - all team members get some Skull swag.
Pub Crawl - November 6th. Starting at 7:30. Details to follow.
Park in the pool parking lot. We'll be doing a tempo run and some strides.
No more track on Wednesday nights. It's the park and roads for the rest of the year.
Be warmed up and ready to go by 6:30 so we can start the tempo in only semi-darkness.
Be sure to stop by practice soon - all team members get some Skull swag.
Pub Crawl - November 6th. Starting at 7:30. Details to follow.
Friday, October 22, 2010
Saturday Practice
Little Red School House. 8:00 a.m. 8-9 miles.
Pub Crawl - November 6th. Mark Your calendars - a new course.
Make sure to stop by a practice soon - you'll get a cool skull surprise.
Pub Crawl - November 6th. Mark Your calendars - a new course.
Make sure to stop by a practice soon - you'll get a cool skull surprise.
Monday, October 18, 2010
Wednesday Practice
Meet on the track - be warmed up and ready to go by 6:40 - we'll do quarters with decreasing recovery - a team favorite.
Weekend race results - Morris 5K
Carol won the women's division
Chris finished 3rd in the men's
Why don't more of our women runners do 5Ks? You would all clean-up.
Weekend race results - Morris 5K
Carol won the women's division
Chris finished 3rd in the men's
Why don't more of our women runners do 5Ks? You would all clean-up.
Friday, October 15, 2010
Saturday Practice
Meet at 40 Acre Woods at 7:30 for a medium distance run. Please blog in if you plan to be there.
mark your calendars - November 6th is our pub crawl. Details to follow.
mark your calendars - November 6th is our pub crawl. Details to follow.
Monday, October 11, 2010
Marathon Monday
Well gang it was a tough day out there yesterday with the heat. The fickle Chicago weather threw a wrench into a lot of runners race plans. After the hot summer everyone was acclimatized to the heat about a month ago - but the cooler days recently took away a bit of that adaption. One of the worst things was, it wasn't expected to be so warm so most runners did not adjust their pace until it was too late.
The good news was everyone finished. Recover and regroup and there are still some Fall races you can take advantage of with your fitness.
Marathoners - no workout on Wednesday. If you want come by and jog a few miles to circulate the biojunk through your legs. But you're invited to stop by after the workout for some beverages and a bite. We'll head over to Bailey on Oak Park Ave at 745 or so. Please stop by, we want to hear your war stories.
Everyone else be warmed up on the track and ready to go by 6:40.
The good news was everyone finished. Recover and regroup and there are still some Fall races you can take advantage of with your fitness.
Marathoners - no workout on Wednesday. If you want come by and jog a few miles to circulate the biojunk through your legs. But you're invited to stop by after the workout for some beverages and a bite. We'll head over to Bailey on Oak Park Ave at 745 or so. Please stop by, we want to hear your war stories.
Everyone else be warmed up on the track and ready to go by 6:40.
Thursday, October 07, 2010
It's almost Marathon Sunday!!!!!
No practice Saturday.
Good luck to all you marathoners you did the work now it's time to reap the rewards.
Marathoners - post your bib numbers so we can track your progress.
Tip #1 DO NOT overdress - it's going to be warmish by 10:00. Wear an old t-shirt you can throwaway at the start and some cheap gloves you can also ditch. It's a tank top day.
Any of you experienced TT&T marathoners post your favorite tip to help out your team mates.
Good luck to all you marathoners you did the work now it's time to reap the rewards.
Marathoners - post your bib numbers so we can track your progress.
Tip #1 DO NOT overdress - it's going to be warmish by 10:00. Wear an old t-shirt you can throwaway at the start and some cheap gloves you can also ditch. It's a tank top day.
Any of you experienced TT&T marathoners post your favorite tip to help out your team mates.
Monday, October 04, 2010
Marathoners are you ready????
Taper, Stretch, Hydrate, Carb Up - Repeat. Just a few more days until showtime. The weather looks good so it's time to lock in that race plan and trust your training.
Wednesday - Meet at the track - be warmed up and ready to go at 6:40. Marathoners will do some repeat miles at race pace. Everyone else will do something else - I'm still formulating.
Wednesday - Meet at the track - be warmed up and ready to go at 6:40. Marathoners will do some repeat miles at race pace. Everyone else will do something else - I'm still formulating.
Friday, October 01, 2010
Saturday Practice
Steve, Kirk and Jerry are doing a long run tomorrow. Meet at Joe's Pond (a few blocks South of Little Red Schoolhouse ) at 7:30 a.m Bring your mittens.
Marathoners - stay healthy - plenty of sleep and a good diet. Race day forecast 52 degrees.
Marathoners - stay healthy - plenty of sleep and a good diet. Race day forecast 52 degrees.
Monday, September 27, 2010
Wednesday Practice
Meet at Tinley Park High School Track. Be warmed up and ready to go by 6:40.
There will be a special workout for all marathoners.
Weekend Race Results
Francisco finished 3rd overall at the St. Stephen 5K In Tinley. Carrie won her age group,
Plainfield Harvest 5K
Chris took 1st AG; Steve took 2nd; Shane came down from the Great White North and got 4th AG.
Homewood 5K Fund Run
Rich got 3rd overall
There will be a special workout for all marathoners.
Weekend Race Results
Francisco finished 3rd overall at the St. Stephen 5K In Tinley. Carrie won her age group,
Plainfield Harvest 5K
Chris took 1st AG; Steve took 2nd; Shane came down from the Great White North and got 4th AG.
Homewood 5K Fund Run
Rich got 3rd overall
Thursday, September 23, 2010
Saturday Practice - A Classic
Meet at Little Red Schoohouse at 8 am for a long run.
Marathoners - after this weekend's long run, the hay is pretty much in the barn. It's time to cut back on the miles and stay healthy. Cut back on mileage but get in about 50% of your miles at goal marathon race pace. You want that pace to become second nature so you lock into it immediately during the marathon. Also get plenty of sleep to ward off colds.
5Kers time to step it up a bit - consider adding a second albeit shorter interval workout each week (not to exceed 2 miles) or build in some intervals into a fartlek run.
Good luck to all those racing.
Marathoners - after this weekend's long run, the hay is pretty much in the barn. It's time to cut back on the miles and stay healthy. Cut back on mileage but get in about 50% of your miles at goal marathon race pace. You want that pace to become second nature so you lock into it immediately during the marathon. Also get plenty of sleep to ward off colds.
5Kers time to step it up a bit - consider adding a second albeit shorter interval workout each week (not to exceed 2 miles) or build in some intervals into a fartlek run.
Good luck to all those racing.
Sunday, September 19, 2010
Wednesday Practice- Yassos the Sequel
Marathoners will do their final Yasso workout of the year. (10)
Everyone else will do a ladder.
Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:40.
Everyone else will do a ladder.
Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:40.
Monday, September 13, 2010
Back to the Track
Meet at Tinley Park High School. Be warmed up and ready to go by 6:40
Marathoners 16 quarters at "realistic" race pace. Based on what you ran your last 5K in.
Going faster then that will not help you in a 26 mile race! Stay in control. 1 minute recovery.
5Kers 14 quarters at goal 5K pace - what you want to run your Season Best 5K in.
1 minute recovery. Take an extra 2 minutes after your 10th one then try to do the last 4 a second or two faster than the previous 10.
Do 4-6 strides.
I will not be there- I need to go to Kierstens open house.
Marathoners 16 quarters at "realistic" race pace. Based on what you ran your last 5K in.
Going faster then that will not help you in a 26 mile race! Stay in control. 1 minute recovery.
5Kers 14 quarters at goal 5K pace - what you want to run your Season Best 5K in.
1 minute recovery. Take an extra 2 minutes after your 10th one then try to do the last 4 a second or two faster than the previous 10.
Do 4-6 strides.
I will not be there- I need to go to Kierstens open house.
Thursday, September 09, 2010
Saturday - No Practice but...
5Kers - run the Shorewood Scoot on Saturday.
Marathoners run the Chicago 1/2 on Sunday. Legally or otherwise.
Skulls do both.
Marathoners run the Chicago 1/2 on Sunday. Legally or otherwise.
Skulls do both.
Monday, September 06, 2010
Yasso Wednesday
Meet at Tinley Park High School. We will depart at 6:30 for 1/2 mile park for a round of Yassos.
If you want a shorter warm-up meet at 1/2 mile park.
If you want a shorter warm-up meet at 1/2 mile park.
Wednesday, September 01, 2010
Tuesday, August 31, 2010
Wednesday Practice
Meet at Tinley Park High School at 6:30. We'll warm-up to mile park and do...... (you guessed it mile repeats.)
Marathoners take advanatage of the cooler wreather this weekend and get in a good long run. Try to get about 12 of the miles at about 10 seconds per mile slower than your expected race pace. It should feel fairly easy. If not -let's talk.
5kers - each week you should get in a interval workout (wednesday), tempo run or race and a long run of at least 10 miles.
It's crunch time team - work hard the next 4 weeks and the dividends will be tremendous.
Steve set at 17 second PR on Saturday at the Exelon Run.
Marathoners take advanatage of the cooler wreather this weekend and get in a good long run. Try to get about 12 of the miles at about 10 seconds per mile slower than your expected race pace. It should feel fairly easy. If not -let's talk.
5kers - each week you should get in a interval workout (wednesday), tempo run or race and a long run of at least 10 miles.
It's crunch time team - work hard the next 4 weeks and the dividends will be tremendous.
Steve set at 17 second PR on Saturday at the Exelon Run.
Thursday, August 26, 2010
Saturday - Tall Ship Run
Anyone interested in running along the lakefront Saturday. Meet at the 31st street beach (plenty of parking) and head north to Navy Pier. 7:30 start. If you're interested blog in.
Sunday, August 22, 2010
Wednesday Night Practice
We'll meet at the Bettenhausen Rec Center, 8125 W. 171st. in Tinley Park at 6:30.
We'll do a warm-up and head to Centential Park in Tinley and do some tempo and repeat miles.
We are starting a transition from tempo(lactate threshold) to VO2 max training.
5k & 10Kers start trying to incorporate some 1-2 minute pick-ups into one of your medium paced runs during the week.
Marathoners make sure you're doing some of your medium runs at marathon pace - you want that pace to feel like an old friend on 10/10.
We'll do a warm-up and head to Centential Park in Tinley and do some tempo and repeat miles.
We are starting a transition from tempo(lactate threshold) to VO2 max training.
5k & 10Kers start trying to incorporate some 1-2 minute pick-ups into one of your medium paced runs during the week.
Marathoners make sure you're doing some of your medium runs at marathon pace - you want that pace to feel like an old friend on 10/10.
Thursday, August 19, 2010
Saturday Practice
We'll run at Little Red Schoolhouse at 7:15. However the parking lot does not open until 8 so park by Joe's Pond which is about 2 blocks south of LRSH at the bottom of the hill.
We'll do a long run.
We'll do a long run.
Sunday, August 15, 2010
Wednesday Practice & Team BBQ
We're going to do the tempo run 4 miles on the Palos Park Turkey Trot course.
There are two options for warm-ups. Meet at Jerry's house 13535 Tallgrass Trail in Orland Park. We're going to jog over to the Palos Park Administration Center Parking Lot (intersection of 90th street and 123rd) the distance to get there is 2.2 miles. We'll leave Jerry's house at 6:30.
If that is too far for you just meet in the Police station parking lot. Warm-up in the neighborhood and be ready to go by 6:50 when we get there.
Now the important part - the BBQ
The Nelligans are supplying - hamburgers, brats, hot dogs and some chicken.
Team funds are paying for beer.
Everyone who comes should bring an appetizer, salad or dessert. Please post in on the blog what you are bringing so we don't have duplicates. Post your name too so we have a count of how many people will be there.
There will be a pool so bring your towels. If you haven't made it to a practice in a while here is your excuse. Don't forget to RSVP.
Here is a link to a race that will raise money for my wife Cathy and stepdaughter- Kiersten's school. Please consider putting it on your race calendar .http://www.homewoodfoundation.org/Upcoming_Events2.html
There are two options for warm-ups. Meet at Jerry's house 13535 Tallgrass Trail in Orland Park. We're going to jog over to the Palos Park Administration Center Parking Lot (intersection of 90th street and 123rd) the distance to get there is 2.2 miles. We'll leave Jerry's house at 6:30.
If that is too far for you just meet in the Police station parking lot. Warm-up in the neighborhood and be ready to go by 6:50 when we get there.
Now the important part - the BBQ
The Nelligans are supplying - hamburgers, brats, hot dogs and some chicken.
Team funds are paying for beer.
Everyone who comes should bring an appetizer, salad or dessert. Please post in on the blog what you are bringing so we don't have duplicates. Post your name too so we have a count of how many people will be there.
There will be a pool so bring your towels. If you haven't made it to a practice in a while here is your excuse. Don't forget to RSVP.
Here is a link to a race that will raise money for my wife Cathy and stepdaughter- Kiersten's school. Please consider putting it on your race calendar .http://www.homewoodfoundation.org/Upcoming_Events2.html
Saturday, August 14, 2010
Thursday, August 12, 2010
Saturday -Please read
Marathoners are meeting at 6:45 am Saturday at Yankee Woods - 165th and Central for a long run.
Anyone interested in joining Chris, the 2 Steves and me on Saturday at 8 am to do the Gladiolus 5K in Momence - They have a 5K challenge and we need one more runner for our team. e-mail me back asa:p richm259@comcast.net
Great job in the heat last night gang - that was a tough one. But our runners were tougher.
Anyone interested in joining Chris, the 2 Steves and me on Saturday at 8 am to do the Gladiolus 5K in Momence - They have a 5K challenge and we need one more runner for our team. e-mail me back asa:p richm259@comcast.net
Great job in the heat last night gang - that was a tough one. But our runners were tougher.
Sunday, August 08, 2010
Wednesday Practice
The Famous Ramsgate Workout
To get to the workout take Wolf Road about 2-3 blocks north of 131st. Turn left (west) on Partridge Lane. Take it down to the end where is dead-ends . Park in the Cul de Sac
http://www.mapquest.com/maps?city=Palos+Park&state=IL&address=%5B1-99%5D+Partridge+Ln&zipcode=60464&country=US&latitude=41.655625&longitude=-87.89556&geocode=BLOCK
Meet there at 6:30 for a warm-up. We'll do a tempo run and some hill repeats.
Consider signing up for the following races.
Miles for James - I sent info via Facebook
Exelon Nuclear 5K - I sent info via Facebook
Shorewood Scoot - Reduced entry fee for TT&T members until 8/9 www.provena.org/stjoes/scoot
Team BBQ Wednesday 8/18 in Orland Park after the workout.
To get to the workout take Wolf Road about 2-3 blocks north of 131st. Turn left (west) on Partridge Lane. Take it down to the end where is dead-ends . Park in the Cul de Sac
http://www.mapquest.com/maps?city=Palos+Park&state=IL&address=%5B1-99%5D+Partridge+Ln&zipcode=60464&country=US&latitude=41.655625&longitude=-87.89556&geocode=BLOCK
Meet there at 6:30 for a warm-up. We'll do a tempo run and some hill repeats.
Consider signing up for the following races.
Miles for James - I sent info via Facebook
Exelon Nuclear 5K - I sent info via Facebook
Shorewood Scoot - Reduced entry fee for TT&T members until 8/9 www.provena.org/stjoes/scoot
Team BBQ Wednesday 8/18 in Orland Park after the workout.
Thursday, August 05, 2010
Saturday Practice and Random Stuff
- SATURDAY REVISED START TIME 7:15
We'll meet Saturday at Waterfall Glenat 7:15 a.m. Park in the trailhead parking lot. It's on Cass Ave 2 blocks south of I-55. This is a great chance for the marathoners to get a long run in.
We need a few more runners for our team at the Momence 5K on Saturday 8/14. E-mail me or blog- if you're interested.
Team BBQ tentatively scheduled for 8/18 after practice. More details to follow.
Sign up for the Shorewood Scoot before Monday and save 8 bucks. www.provena.org/stjoes/scoot. Select the team Challenge and put in Tinley Track & Trail.
Next Wednesday we've got a good workout planned in Palos Park. Don't miss it. We're 9 weeks away from the marathon and even less than that from some Fall prime races. The practices have been tough but they'll pay some huge dividends.
Stay healthy.
We'll meet Saturday at Waterfall Glenat 7:15 a.m. Park in the trailhead parking lot. It's on Cass Ave 2 blocks south of I-55. This is a great chance for the marathoners to get a long run in.
We need a few more runners for our team at the Momence 5K on Saturday 8/14. E-mail me or blog- if you're interested.
Team BBQ tentatively scheduled for 8/18 after practice. More details to follow.
Sign up for the Shorewood Scoot before Monday and save 8 bucks. www.provena.org/stjoes/scoot. Select the team Challenge and put in Tinley Track & Trail.
Next Wednesday we've got a good workout planned in Palos Park. Don't miss it. We're 9 weeks away from the marathon and even less than that from some Fall prime races. The practices have been tough but they'll pay some huge dividends.
Stay healthy.
Sunday, August 01, 2010
Wednesday Practice
The Summer Strengthening Continues. Hill Repeats on Wednesday.
Meet in the parking lot of Lincoln Way East High School (LaGrange Rd & Colorado Ave) at 6:30. We'll do a warm-up, some hill repeats and then a tempo run back.
If you want drop some water off at the running path entrance off of Rte 30, near that Mokena Municipal building. You can grab it as we head to our hills. If anyone knows the name of it - please post.
We'll be doing tempos and hills for the next 4 weeks before we return to the track.
These workouts are perfect for both marathoners and the 5Kers.
If you every have any training questions let me know I'll be glad to answer them for you.
Meet in the parking lot of Lincoln Way East High School (LaGrange Rd & Colorado Ave) at 6:30. We'll do a warm-up, some hill repeats and then a tempo run back.
If you want drop some water off at the running path entrance off of Rte 30, near that Mokena Municipal building. You can grab it as we head to our hills. If anyone knows the name of it - please post.
We'll be doing tempos and hills for the next 4 weeks before we return to the track.
These workouts are perfect for both marathoners and the 5Kers.
If you every have any training questions let me know I'll be glad to answer them for you.
Thursday, July 29, 2010
Try Something Different
Run downtown Saturday.
Meet at Steve's House -17026 Judy Court, Oak Forest 60452
He's departing for the lake at 6:30 a.m. He'll park at 31st & the Lake and head North.
The run will start around 7:00.
Please blog in if you can make.
Hills coming up on Wednesday.
Meet at Steve's House -17026 Judy Court, Oak Forest 60452
He's departing for the lake at 6:30 a.m. He'll park at 31st & the Lake and head North.
The run will start around 7:00.
Please blog in if you can make.
Hills coming up on Wednesday.
Monday, July 26, 2010
Wednesday Practice.
Meet at Centential Park in Orland Park. Park in one of the lots off of Fun Dr. by the pool. The pool will be open so spots maybe sparse. We'll meet on the bike path across from the pool entrance to warm-up at 6:30. After that we'll do a tempo run. Bring some water. The course will be designed so you can get water half way thru the tempo run.
http://www.nwitimes.com/sports/recreation/running/article_1f8659fd-5e08-58e8-b107-94b837e6f99f.html
http://www.nwitimes.com/sports/recreation/running/article_1f8659fd-5e08-58e8-b107-94b837e6f99f.html
Thursday, July 22, 2010
Saturday - Tale of Two Cities
Marathoners - Led by Michelle, Nick and Pat are meeting at the Yankee Woods Parking lot (165th and Central) at 6:45 and are doing a 14-16 mile run.
Speed Specialists - Led by Kirk and Steve are meeting at Forty Acre Woods (119th , 1 block east of laGrange Rd) at 7:30 for a long-run Distance TBD
Side Note - I'm always impressed with the toughness of our team. Last night it's 87 degrees, kind of humid. I throw out the workout a 4-1/2 mile tempo run. No one complains, no one whines about the heat - just 15 athletes (skulls) sucking it up and going to work. I'm proud to coach such a team of warriors.
Speed Specialists - Led by Kirk and Steve are meeting at Forty Acre Woods (119th , 1 block east of laGrange Rd) at 7:30 for a long-run Distance TBD
Side Note - I'm always impressed with the toughness of our team. Last night it's 87 degrees, kind of humid. I throw out the workout a 4-1/2 mile tempo run. No one complains, no one whines about the heat - just 15 athletes (skulls) sucking it up and going to work. I'm proud to coach such a team of warriors.
Saturday, July 17, 2010
Wednesday Night Practice
Tempo on Tap -
Meet in the parking lot of Tinley Park High School. We'll jog over to Yankee Woods and do a tempo run. We'll depart from the parking lot at 6:30.
If you want a little shorter warm-up meet at Vogt Woods on 171st a few blocks east of Oak Park Ave. - we'll be there about 6:40.
Meet in the parking lot of Tinley Park High School. We'll jog over to Yankee Woods and do a tempo run. We'll depart from the parking lot at 6:30.
If you want a little shorter warm-up meet at Vogt Woods on 171st a few blocks east of Oak Park Ave. - we'll be there about 6:40.
Friday, July 16, 2010
Saturday Practice
Meet at 40 Acre woods (119th - 1 block east of LaGrange) at 7:30 for a long run with some hills .
Where are the marathoners on Saturday?
Some AG winners last night at Sundowners Mary Bogdan 1st, Chris 1st & Rich 3rd.
Where are the marathoners on Saturday?
Some AG winners last night at Sundowners Mary Bogdan 1st, Chris 1st & Rich 3rd.
Monday, July 12, 2010
No Practice Wednesday - Race Thursday
Join us Thursday night in Joliet for the Sundowners 5K in Pilcher park. Afterwards Chris is having a pool party at his house, which is about 5 minutes from the race site. He'll give you directions to his house at the race.
Suggested Practice for Wednesday if you're racing. This will jump start your muscles and get them ready for the race.
2 x 200 5 k race pace
1 x 400 race pace
1 x 400 5 seconds per quarter faster than race pace
2 x 200 2 seconds per 200 faster than race pace.
4 x 100 strides
Stretch really good.
See you there - wear your Tinley Singlets
90 seconds recovery for 400s, 60 seconds or so for the 200s
Suggested Practice for Wednesday if you're racing. This will jump start your muscles and get them ready for the race.
2 x 200 5 k race pace
1 x 400 race pace
1 x 400 5 seconds per quarter faster than race pace
2 x 200 2 seconds per 200 faster than race pace.
4 x 100 strides
Stretch really good.
See you there - wear your Tinley Singlets
90 seconds recovery for 400s, 60 seconds or so for the 200s
Sunday, July 11, 2010
Wednesday?
With the Sundowners Race on Thursday night is anyone interested in a practice?
Something low key to get ready for the race?
Something low key to get ready for the race?
Friday, July 09, 2010
Saturday Practice
Meet at Little Red School House for a run at 7:30.
But park about 2 blocks south at Joe's Pond (approximately 9900 S 104th Ave. because the gates will be closed at LR School house.
Don't forget to sign up for the the Sundowner Run - it's Thursday July 15.
But park about 2 blocks south at Joe's Pond (approximately 9900 S 104th Ave. because the gates will be closed at LR School house.
Don't forget to sign up for the the Sundowner Run - it's Thursday July 15.
Wednesday, June 30, 2010
Upcoming Practices
Great track meet tonight - we uncovered some speed that's been kept secret.
Saturday July 3rd - No Practice. There are a lot of great races this weekend - jump in
Wednesday July 7th - The famous Bridge to Bridge Workout - meet on 151st Street 2 blocks west of Harlem in the bike path parking lot. It's on the north side of the street. We'll do a tempo workout. Meet at 6:30
Saturday July 10th - Location to be announced
Mark the Calendar for July 15th - Sundowners 5K race in Joliet. Afterwards a pool party at the Casa de Barajas. Everyone should consider doing this race it will be a good time.
Have a great 4th of July!
Saturday July 3rd - No Practice. There are a lot of great races this weekend - jump in
Wednesday July 7th - The famous Bridge to Bridge Workout - meet on 151st Street 2 blocks west of Harlem in the bike path parking lot. It's on the north side of the street. We'll do a tempo workout. Meet at 6:30
Saturday July 10th - Location to be announced
Mark the Calendar for July 15th - Sundowners 5K race in Joliet. Afterwards a pool party at the Casa de Barajas. Everyone should consider doing this race it will be a good time.
Have a great 4th of July!
Monday, June 28, 2010
The Track Meet is ON.......
Beautiful weather is predicted so join us for the track meet.
But first - Some bling was taken home by the skull at the MetLife Duathlon - Mary Bogdan, Rich, John McCarthy, Gerry C, and Sue Sipich all won some age group awards. I think I got everyone.
Sombrero Summer Classic Wednesday June 23 7:00 P.M
Mokena Junior High School Track19815 Kirkstone Way, Mokena
Events
100M
400M
800M
1 Mile
2 Mile
4 x 800 Relay,
Distance Medley Relay
More details - The first event the 100m will start at around 7. We'll kinda of go in this order. Bring your kids - we'll have a 400 and 800m race between these events to give us more mature racers a little time to recover.
All races will be age graded.
You can start warming up on the track at 6:15.
Invite friends and enemies - the more competition the better you'll do.
If you have extra stopwatches bring them. If you have an extra relay baton bring it.
Relays - we'll form teams that night but think about what you want to do. I know the Masters Team wants to take down the youngsters from the under 40 crowd. If they're up to it.
Guys against the girls???
But first - Some bling was taken home by the skull at the MetLife Duathlon - Mary Bogdan, Rich, John McCarthy, Gerry C, and Sue Sipich all won some age group awards. I think I got everyone.
Sombrero Summer Classic Wednesday June 23 7:00 P.M
Mokena Junior High School Track19815 Kirkstone Way, Mokena
Events
100M
400M
800M
1 Mile
2 Mile
4 x 800 Relay,
Distance Medley Relay
More details - The first event the 100m will start at around 7. We'll kinda of go in this order. Bring your kids - we'll have a 400 and 800m race between these events to give us more mature racers a little time to recover.
All races will be age graded.
You can start warming up on the track at 6:15.
Invite friends and enemies - the more competition the better you'll do.
If you have extra stopwatches bring them. If you have an extra relay baton bring it.
Relays - we'll form teams that night but think about what you want to do. I know the Masters Team wants to take down the youngsters from the under 40 crowd. If they're up to it.
Guys against the girls???
Saturday, June 26, 2010
Post Race Brunch
After the Met Life Duathlon tomorrow Steve is hosting a brunch. He'll have directions at the race. He lives about 5 minutes from the race site.
The Skulls are gonna rock this thing tomorrow.
The Skulls are gonna rock this thing tomorrow.
Friday, June 25, 2010
Saturday Practice
Waterfall Glen at 7:30 a.m. Meet at the trailhead on Cass Ave. 2 blocks south I-55.
Please blog in if you will be there - may be a small group.
Good luck to everyone racing the Metlife Duathlon.
The TrackMeet has been rescheduled for this Wednesday at 7 pm in Mokena. Hope to see you there.
Please blog in if you will be there - may be a small group.
Good luck to everyone racing the Metlife Duathlon.
The TrackMeet has been rescheduled for this Wednesday at 7 pm in Mokena. Hope to see you there.
Wednesday, June 23, 2010
Track Meet
The track meet will be postponed until next Wednesday. Details to follow.
If it STOPS raining by 7:15pm and you want to stop by the Mokena track for a work out, feel free to join us.
If it STOPS raining by 7:15pm and you want to stop by the Mokena track for a work out, feel free to join us.
Sombrero Classic Tonight
Come tonight rain or shine.
If it's pouring we'll wait for it to blow over, move the fallen trees off the track and then race.
Seriously we'll figure something out.
Bring lot's of water & G2 it's gonna be hot!
If it's pouring we'll wait for it to blow over, move the fallen trees off the track and then race.
Seriously we'll figure something out.
Bring lot's of water & G2 it's gonna be hot!
Sunday, June 20, 2010
Get Spiked up and Psyched Up
Sombrero Summer Classic
Wednesday June 23 7:00 P.M Mokena Junior High School Track
19815 Kirkstone Way, Mokena
Events 100M 400M 800M 1 Mile 2 Mile 4 x 800 Relay, Distance Medley Relay
More details - The first event the 100m will start at around 7. We'll kinda of go in this order.
Bring your kids - we'll have a 400 and 800m race between these events to give us more mature racers a little time to recover. All races will be age graded.
You can start warming up on the track at 6:15.
Invite friends and enemies - the more competition the better you'll do.
If you have extra stopwatches bring them. If you have an extra relay baton bring it.
Relays - we'll form teams that night but think about what you want to do. I know the Masters Team wants to take down the youngsters from the under 40 crowd. If they're up to it.
Guys against the girls???
Wednesday June 23 7:00 P.M Mokena Junior High School Track
19815 Kirkstone Way, Mokena
Events 100M 400M 800M 1 Mile 2 Mile 4 x 800 Relay, Distance Medley Relay
More details - The first event the 100m will start at around 7. We'll kinda of go in this order.
Bring your kids - we'll have a 400 and 800m race between these events to give us more mature racers a little time to recover. All races will be age graded.
You can start warming up on the track at 6:15.
Invite friends and enemies - the more competition the better you'll do.
If you have extra stopwatches bring them. If you have an extra relay baton bring it.
Relays - we'll form teams that night but think about what you want to do. I know the Masters Team wants to take down the youngsters from the under 40 crowd. If they're up to it.
Guys against the girls???
Wednesday, June 16, 2010
Saturday Practice
Beatin the heat starting at 7:30
Waterfall Glen. Meet at the trailhead on Cass Ave 2 blocks south of I-55.
Blog in if you will be there.
Waterfall Glen. Meet at the trailhead on Cass Ave 2 blocks south of I-55.
Blog in if you will be there.
Monday, June 14, 2010
Wednesday Practice
Meet at Tinley track for the last time for a couple months. Be warmed up and ready to go by 6:45. We'll be doing 400's with decreasing rest.
Next Wednesday we'll be in Mokena for the Sombrero Summer Classic Track Meet at 7 p.m.
The events are
100m
400m
800m
1 mile
2 mile
4 x 800 relay
Distance Medley Relay
Cost for Tinley Track & Trail members is $2/event.
There will be awards and they will be age-graded.
Invite anyone to join us.
Good luck to all those running Short Run on a Long Day this Thursday.
Next Wednesday we'll be in Mokena for the Sombrero Summer Classic Track Meet at 7 p.m.
The events are
100m
400m
800m
1 mile
2 mile
4 x 800 relay
Distance Medley Relay
Cost for Tinley Track & Trail members is $2/event.
There will be awards and they will be age-graded.
Invite anyone to join us.
Good luck to all those running Short Run on a Long Day this Thursday.
Wednesday, June 09, 2010
Saturday Practice - An Early One
40 Acre Woods 7:30 AM. Long Run.
Mark your calendars for 6/23 7:00 p.m. Sombreo Summer Classic Track Meet.
Mokena Junior High School
Mark your calendars for 6/23 7:00 p.m. Sombreo Summer Classic Track Meet.
Mokena Junior High School
Monday, June 07, 2010
Wednesday Night Practice
Meet at Tinley Park High School Track. Were' going to warm-up over to Mile Park. We'll depart from the school parking lot at 6:35.
If you want to go right to Lewis Park -it's at 16741Riverside Drive in Tinley. We should be there by 6:50.
Hawks afterwards?
If you want to go right to Lewis Park -it's at 16741Riverside Drive in Tinley. We should be there by 6:50.
Hawks afterwards?
Thursday, June 03, 2010
Saturday Practice
Another tough but good practice last night with over 24 people attending. As I walked around last night and asked people how they did at their weekend races there were nothing but Personal Bests and Age Group awards. Your hard work is paying off.
For those of you that are still considering coming out - now is the time to give it a try. We have a wide range of abilities and ages so you'll have someone to run with. You have nothing to lose except a few minutes off of your race times.
Now back to Saturday - meet at Little Red Schoolhouse 9700 s. 104th Ave. at 8am for a long run.
Mark your calendar for our track meet "The Sombrero Summer Classic" June 23rd in Mokena. More details to follow.
For those of you that are still considering coming out - now is the time to give it a try. We have a wide range of abilities and ages so you'll have someone to run with. You have nothing to lose except a few minutes off of your race times.
Now back to Saturday - meet at Little Red Schoolhouse 9700 s. 104th Ave. at 8am for a long run.
Mark your calendar for our track meet "The Sombrero Summer Classic" June 23rd in Mokena. More details to follow.
Monday, May 31, 2010
Track Practice - Wednesday
Tinley Park High School Track
Wednesday be warmed up and ready to go by 6:45.
We'll be doing a ladder workout of some sort.
Who raced this weekend?
Wednesday be warmed up and ready to go by 6:45.
We'll be doing a ladder workout of some sort.
Who raced this weekend?
Wednesday, May 26, 2010
Saturday Practice - Memorial Day Weekend
If you're not racing until Monday - run with us on Saturday.
40 Acre Woods (119th & LaGrange) 8 AM.
Good luck to everyone who is racing and God Bless America.
40 Acre Woods (119th & LaGrange) 8 AM.
Good luck to everyone who is racing and God Bless America.
Monday, May 24, 2010
Wednesday Practice
This practice is geared toward those that are racing this weekend. What are you signed up for?
3 x 400 at 5K race pace
2 x 400 at 3 seconds faster than race pace
2 x 400 at 7 seconds faster than race pace
1 mile time trial.
Be at Tinley Park High School Track - warmed up at and ready to go by 6:45.
Last week we had 26 runners of all abilities doing the workout. If you haven't come out yet this year now is the time. You'll have someone to run with and you'll get to share in all the cool vibes of your fellow athletes as they get faster every week.
3 x 400 at 5K race pace
2 x 400 at 3 seconds faster than race pace
2 x 400 at 7 seconds faster than race pace
1 mile time trial.
Be at Tinley Park High School Track - warmed up at and ready to go by 6:45.
Last week we had 26 runners of all abilities doing the workout. If you haven't come out yet this year now is the time. You'll have someone to run with and you'll get to share in all the cool vibes of your fellow athletes as they get faster every week.
Thursday, May 20, 2010
What a Great Practice!
It was pretty cool last night to see 26 athletes working really hard to become better runners.
Try to sign up for a race next weekend and take advantage of your fitness.
Saturday Practice - Meet at Little Red School House at 8:00 a.m.
Try to sign up for a race next weekend and take advantage of your fitness.
Saturday Practice - Meet at Little Red School House at 8:00 a.m.
Sunday, May 16, 2010
Monday & Wedneday
Monday - meet at Swallow Cliff South at 6:15. If you are going to be there please sign into the blog so anyone else that is planning to go will know.
Wednesday - Tinley Park H.S. Track be warmed up and ready to go by 6:45. Consider running a race this upcoming Memorial Day weekend. The practices we've been doing are preparing you to run a good one. Tower Trot or Ridge Run are good choices.
Jon Sipich ran a 5K PR over the weekend.
Thinking of a track meet maybe June 23rd. We'll invite some other teams to join in. More details to follow.
Wednesday - Tinley Park H.S. Track be warmed up and ready to go by 6:45. Consider running a race this upcoming Memorial Day weekend. The practices we've been doing are preparing you to run a good one. Tower Trot or Ridge Run are good choices.
Jon Sipich ran a 5K PR over the weekend.
Thinking of a track meet maybe June 23rd. We'll invite some other teams to join in. More details to follow.
Thursday, May 13, 2010
Saturday -- Train where many legends were born!
If you can fill the unforgiving minute with sixty seconds worth of distance run - Yours is the Earth and everything in it, And which is more - you'll be a Man, my son. Rudyard Kipling.
Join us at the I&M Canal at 8 a.m. Park in the Metra/Trail Lot which is on Archer Road just west of Willow Springs Road. A map is attached for your convenience.
http://www.fpdcc.com/downloads/im_trailmap.pdf
There is an 8, 11, and 19 mile option. This course is almost impossible to get lost on so if you're directionally or pace challenged you'll be safe here.
Keep in mind the Ridge Run on Memorial Day - it has been deemed an official reunion run for all current & past members of the best running team in the area.
Note: If you're going to post negative comments on the site - please have the guts to attach your name.
Join us at the I&M Canal at 8 a.m. Park in the Metra/Trail Lot which is on Archer Road just west of Willow Springs Road. A map is attached for your convenience.
http://www.fpdcc.com/downloads/im_trailmap.pdf
There is an 8, 11, and 19 mile option. This course is almost impossible to get lost on so if you're directionally or pace challenged you'll be safe here.
Keep in mind the Ridge Run on Memorial Day - it has been deemed an official reunion run for all current & past members of the best running team in the area.
Note: If you're going to post negative comments on the site - please have the guts to attach your name.
Monday, May 10, 2010
Wednesday Practice
Tinley Park High School track. Be warmed up and ready to go by 6:45.
The intervals this week will be a little bit longer as we move closer to simulating actual race conditions.
The intervals this week will be a little bit longer as we move closer to simulating actual race conditions.
Thursday, May 06, 2010
Saturday Practice
8 am Little Red Schoolhouse. Long Run.
Positive vibes go out to our ultramarathoners racing Sat -Tony & Steve.
Positive vibes go out to our ultramarathoners racing Sat -Tony & Steve.
Wednesday, May 05, 2010
Tinley Track & Trail 10 Year Reunion Race
In honor of TT&T achieving this great milestone of 10 years together we thought we'd try to get everyone together regardless of whether you ran with TTT the first 2 years or the last 2 (or any in between for that matter) and reminisce about all the good times. Long lost skull Candy Herrick has communicated the following through the Skullmaster, and I have been given the honor of posting. More details will follow shortly in the right hand column.
Hello Fellow Skulls,
It's been awhile hasn't it? Could it be 10 years since we really got this group going? I know a lot has changed since then and I thought after 10 long years we should get everyone together and catch up. There's no better way to get everyone together than at a race. The Ridge Run in Beverly offers a 5K and 10K, so enter for the distance that fits your current physical condition. If you have no physical condition these days, why not put on a fanny pack and walk hand in hand with the other walkers in the 5K walk. Or you could always cheer on your favorite skull and throw balloons at their next closest competitors.
The website for the race is as follows:
http://www.bapa.org/content.asp?contentid=20
I do know that Dick's Sporting Goods will be promoting this race as part of their National Runners Month - so if you are considering this event, do not delay and sign up today!!
It would be great to see you and please forward to any skulls I omitted- I am pretty sure my email address list is outdated.
Hugs and Kisses,
Skull Princess
Hello Fellow Skulls,
It's been awhile hasn't it? Could it be 10 years since we really got this group going? I know a lot has changed since then and I thought after 10 long years we should get everyone together and catch up. There's no better way to get everyone together than at a race. The Ridge Run in Beverly offers a 5K and 10K, so enter for the distance that fits your current physical condition. If you have no physical condition these days, why not put on a fanny pack and walk hand in hand with the other walkers in the 5K walk. Or you could always cheer on your favorite skull and throw balloons at their next closest competitors.
The website for the race is as follows:
http://www.bapa.org/content.asp?contentid=20
I do know that Dick's Sporting Goods will be promoting this race as part of their National Runners Month - so if you are considering this event, do not delay and sign up today!!
It would be great to see you and please forward to any skulls I omitted- I am pretty sure my email address list is outdated.
Hugs and Kisses,
Skull Princess
Monday, May 03, 2010
Wednesday Night Practice
Some great racing performances this weekend.... Great work everyone.
Wednesday night meet at Tinley Park High School Track. It's two blocks east of Ridgeland on 175th street. Be warmed up and ready to start by 6:45. We'll start back with some intervals and work on the anaerobic side of our energy system.
Wednesday night meet at Tinley Park High School Track. It's two blocks east of Ridgeland on 175th street. Be warmed up and ready to start by 6:45. We'll start back with some intervals and work on the anaerobic side of our energy system.
Thursday, April 29, 2010
Saturday Practice and a few other things
Saturday Practice - 8:00 Little Red School House. If you're going to be there please post it on the blog. A lot of people are racing this weekend and you don't want to be the only one showing up.
Monday Practice???? - 19 people responded that they were interested in running at 6:00. This week we had 2 show up. What happened to the rest of you? You're part of a team - don't leave your fellow teammates hanging out to dry. We'll try again this week at 6 pm hopefully the turnout will be better.
Sunday - Good luck to everyone doing the Palos 1/2 Marathon and the Illinois/Champaign 1/2.
We have a pretty large group doing Palos (Sue, Sue, John, Dennis, Ed, Francisco, Jasper, Jerry, Mike etc.) running it. If you can, stop by and support your teammates. Be sure to post the results.
Next Wednesday back at the track. We begin to work our anaerobic system and sharpen up for some fast races.
Monday Practice???? - 19 people responded that they were interested in running at 6:00. This week we had 2 show up. What happened to the rest of you? You're part of a team - don't leave your fellow teammates hanging out to dry. We'll try again this week at 6 pm hopefully the turnout will be better.
Sunday - Good luck to everyone doing the Palos 1/2 Marathon and the Illinois/Champaign 1/2.
We have a pretty large group doing Palos (Sue, Sue, John, Dennis, Ed, Francisco, Jasper, Jerry, Mike etc.) running it. If you can, stop by and support your teammates. Be sure to post the results.
Next Wednesday back at the track. We begin to work our anaerobic system and sharpen up for some fast races.
Tuesday, April 27, 2010
Wednesday Night Training
Meet at Centential Park in Orland Park by the pool. We'll depart at 6:30 for a warm-up and we'll do some repeat 800s on the road. Next week we'll head back to the track for a spell.
Sunday, April 25, 2010
Monday Practice
6:00 Swallow Cliff Woods South. Entrance is 119th & LaGrange (west-side) Drive all the way into to the farthest west parking lot. There will be a 6-1/2 and 8 mile option.
Wednesday will be at Centential Pool in Orland Park - 6:30. Next week we move to Tinley Park track.
Wednesday will be at Centential Pool in Orland Park - 6:30. Next week we move to Tinley Park track.
Thursday, April 22, 2010
Saturday Practice & Monday
SaturdayMorning Meet at Waterfall Glen at 8 a.m. Park at the trailhead on Cass Ave about 2 blocks south of I-55.
Monday - It looks like 6pm won so - we'll start having regular runs there starting 4/26.
There is a 6-1/2 and 8 mile option. Park at Swallow Cliff Woods South at 119th & LaGrange
http://www.fpdcc.com/downloads/SwallowCliffWoods2007_600dpi.pdf
If someone would like to step-up and lead/organize these runs let me know. Thanks.
Monday - It looks like 6pm won so - we'll start having regular runs there starting 4/26.
There is a 6-1/2 and 8 mile option. Park at Swallow Cliff Woods South at 119th & LaGrange
http://www.fpdcc.com/downloads/SwallowCliffWoods2007_600dpi.pdf
If someone would like to step-up and lead/organize these runs let me know. Thanks.
Wednesday, April 21, 2010
Monday, April 19, 2010
Positive Results & Practice
Boston Marathon
Gerry 3:19
Francisco 3:22
Ashley 3:27
River to River Relay - Death Race 2010
14th out of 250. 3rd in Masters Division.
Lot's of blood sweat & tears went into these results. Great job everyone.
Wednesday Practice 6:30- Centential Park meet in the pool parking lot.
Road Intervals are on the docket.
Gerry 3:19
Francisco 3:22
Ashley 3:27
River to River Relay - Death Race 2010
14th out of 250. 3rd in Masters Division.
Lot's of blood sweat & tears went into these results. Great job everyone.
Wednesday Practice 6:30- Centential Park meet in the pool parking lot.
Road Intervals are on the docket.
Thursday, April 15, 2010
NO Practice Saturday
Good Luck to all the Boston Marathoners and River to River Runners.
Trust your training and run a hard & smart race.
Please take our poll about the return of the Monday night run at Swallow Cliff. If we get enough interest we will try to bring it back.
Trust your training and run a hard & smart race.
Please take our poll about the return of the Monday night run at Swallow Cliff. If we get enough interest we will try to bring it back.
Wednesday, April 14, 2010
Wednesday Practice
Meet at the Orland Park Aquatic Center/Pool Parking Lot in Centential Park at 6:30. It will be a fun one.
Thursday, April 08, 2010
Saturday Practice
Meet at Little Red Schoolhouse at 8 am. We'll be doing a tempo run. Boston Marathoners you maybe interested in joining us.
Monday, April 05, 2010
Race Season is Nearly Here!
The Boston marathoners are tapering. The River to River team is dreaming of hills. The Palos 1/2 is less then a month away. The triathletes are polishing their bikes.
It's almost time to race and show off our hard-earned fitness.
Monday meet at Swallow Cliff Woods South 119th & LaGrange (parking lot is on the west side of LaGrange) at 6:15 for a run throught the woods.
Wednesday meet at Centential Park at the intersection of Fun Dr. and West Ave.. Park by the swimming pool. Be ready to start the warm-up at 6:30. More hills are on the agenda.
It's almost time to race and show off our hard-earned fitness.
Monday meet at Swallow Cliff Woods South 119th & LaGrange (parking lot is on the west side of LaGrange) at 6:15 for a run throught the woods.
Wednesday meet at Centential Park at the intersection of Fun Dr. and West Ave.. Park by the swimming pool. Be ready to start the warm-up at 6:30. More hills are on the agenda.
Thursday, April 01, 2010
The Hills Are Alive........
.........with the sound of wheezing
Palos hills are for the potty chair set. Put on your big kid pants and join in Lemont this Saturday. Meet at 7:30 a.m while we do one of the longest hills in the area - 1100 yards straight up. Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)It is a 3.0 mile warm-up to the hill.
If you prefer to do a shorter warm-up meet at the hill at 8:00. The hill is at Main St. & 4th St. near downtown Lemont.
Palos hills are for the potty chair set. Put on your big kid pants and join in Lemont this Saturday. Meet at 7:30 a.m while we do one of the longest hills in the area - 1100 yards straight up. Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)It is a 3.0 mile warm-up to the hill.
If you prefer to do a shorter warm-up meet at the hill at 8:00. The hill is at Main St. & 4th St. near downtown Lemont.
Wednesday, March 31, 2010
Monday, March 29, 2010
Monday & Wednesday
Monday meet at 6pm at the New Balance store on LaGrange Road for a run through the neighborhoods. Tim will lead.
Wednesday meet at Centential Park in Orland. Park in the pool parking lot off of Fun Drive. The warm-up will start at 6:30. You'll be doing hills and a hard mile.
Wednesday meet at Centential Park in Orland. Park in the pool parking lot off of Fun Drive. The warm-up will start at 6:30. You'll be doing hills and a hard mile.
Friday, March 26, 2010
Saturday Practice - Something for Everyone
Meet at L-W East Hight school on LaGrange & Colorado Ave at 8 am.
We'll head over to Laporte Woods and do some hill repeats.
You can then return back or several of the marathoners are adding on to make it a 20 mile day.
Monday night at 6 meet at the New Balance Store for a run through the neighborhoods. Tim will lead.
Welcome to all of the new runners that came out last Wednesday. We'll be back at Centential Park next week.
Some Race Results:
Ashely took 3rd in her AG at the March Madness 1/2
Tim took second overall at the Running of the Green 8K
Cathy set a PR at the Shamrock Shuffle
Rich & Steve dropped over a minute each on their 5 mile time at the Shamrock Shuffle compared to the Channahon Race a month ago.
We'll head over to Laporte Woods and do some hill repeats.
You can then return back or several of the marathoners are adding on to make it a 20 mile day.
Monday night at 6 meet at the New Balance Store for a run through the neighborhoods. Tim will lead.
Welcome to all of the new runners that came out last Wednesday. We'll be back at Centential Park next week.
Some Race Results:
Ashely took 3rd in her AG at the March Madness 1/2
Tim took second overall at the Running of the Green 8K
Cathy set a PR at the Shamrock Shuffle
Rich & Steve dropped over a minute each on their 5 mile time at the Shamrock Shuffle compared to the Channahon Race a month ago.
Sunday, March 21, 2010
Wednesday Night Practice
Meet at Centenial Park in Orland. Be ready to warm-up at 6:30. We'll do a warm-up then some tempo and/or hills.
We meet in the pool parking lot which is a block west of the intersection of West Ave (15600 South) and Fun Drive.
We may be bringing back Tuesday or Monday(what is your day & time preference?) night runs from New Balance - details to follow.
We meet in the pool parking lot which is a block west of the intersection of West Ave (15600 South) and Fun Drive.
We may be bringing back Tuesday or Monday(what is your day & time preference?) night runs from New Balance - details to follow.
Thursday, March 18, 2010
Saturday Practice
Meet at Waterfall Glen at 8 am for a long run with hills.
Park in the trailhead parking lot on Cass Ave. just 2 blocks south of I-55.
Next Wednesday we will meet outside at Centenial Park in Orland Park. More details to follow.
Park in the trailhead parking lot on Cass Ave. just 2 blocks south of I-55.
Next Wednesday we will meet outside at Centenial Park in Orland Park. More details to follow.
Sunday, March 14, 2010
St. Patrick's Day Practice
LW East High School - Last one on the indoor track. Be warmed up and ready to roll by 7:00. If anyone's interested we can hit a local pub afterwards to celebrate.
Weekend race results:
Fleadh 5K - we put 5 runners in the top 10.
And the entire Nelligan clan all won some bling to honor their homeland.
Tinley 8K - Francisco finished in the top 10 and 2nd in his age group. 1 day after running 22 miles.
Weekend race results:
Fleadh 5K - we put 5 runners in the top 10.
And the entire Nelligan clan all won some bling to honor their homeland.
Tinley 8K - Francisco finished in the top 10 and 2nd in his age group. 1 day after running 22 miles.
Friday, March 12, 2010
Weekend Double header
Saturday - Meet at Yankee Woods (Main parking lot on Central Ave.) at 8:30. We'll do 8-10 miles.
Sunday - Meet at L-W East High School - We'll head over to LaPorte Woods and do some hills.
Meet at 8:30 - don't forget to move your clocks forward.
Wednesday night will be our last indoor practice of the year. It's also St. Patrick's Day so let's hit a local pub afterward to celebrate.
Sunday - Meet at L-W East High School - We'll head over to LaPorte Woods and do some hills.
Meet at 8:30 - don't forget to move your clocks forward.
Wednesday night will be our last indoor practice of the year. It's also St. Patrick's Day so let's hit a local pub afterward to celebrate.
Sunday, March 07, 2010
MIle Sandwich on Tap for Wednesday
First - don't forget to bring $3 so we can get a gift card for the fieldhouse supervisor.
Be warmed up and ready to start the practice at 7 pm. If the outdoor warm-up group could be ready at 6:25 - we'll get a little bit of extra mileage in during our warm-up
The plan is to be at the track for two more weeks. Then we'll move outside and over to Orland Park.
You've probably noticed we've been slowly increasing the intensity and the length of the workouts. This is definitely by design. The key to endurance training is progression. As the body adapts to the previous level of training you slowly need to increase the training stimulus so additional improvements occur.
Good workout on Saturday - 13 of us tackled the hills of Lemont - the workout was tough but will pay dividends in future races.
Be warmed up and ready to start the practice at 7 pm. If the outdoor warm-up group could be ready at 6:25 - we'll get a little bit of extra mileage in during our warm-up
The plan is to be at the track for two more weeks. Then we'll move outside and over to Orland Park.
You've probably noticed we've been slowly increasing the intensity and the length of the workouts. This is definitely by design. The key to endurance training is progression. As the body adapts to the previous level of training you slowly need to increase the training stimulus so additional improvements occur.
Good workout on Saturday - 13 of us tackled the hills of Lemont - the workout was tough but will pay dividends in future races.
Thursday, March 04, 2010
Saturday - Quadzilla Workout
Why do the rest when you can run the best. Join us at 8:00 a.m while we do one of the longest hills in the area - 1100 yards straight up.
Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)
It is a 2.5 mile warm-up to the hill. If you prefer to do a shorten warm-up meet at the hill at 8:30. The hill is at Main St. & 4th St. near downtown Lemont.
Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)
It is a 2.5 mile warm-up to the hill. If you prefer to do a shorten warm-up meet at the hill at 8:30. The hill is at Main St. & 4th St. near downtown Lemont.
Monday, March 01, 2010
Bride of Tempo Workout
Wednesday Night L-W East High School. Be ready to roll at 7.
Saturday 8am in Lemont. The hills in Palos are sweet and cute but it's time to step up to the next level. Boston Marathoners you should join us for this one. More details to follow.
Saturday 8am in Lemont. The hills in Palos are sweet and cute but it's time to step up to the next level. Boston Marathoners you should join us for this one. More details to follow.
Thursday, February 25, 2010
Saturday Practice
Meet at 40 Acre Woods - 119th St. 1 block east of LaGrange.
Meet at 8 am
Jerry is doing 14 but shorter options are always avauilable as well as longer ones too.
Think Hills
Meet at 8 am
Jerry is doing 14 but shorter options are always avauilable as well as longer ones too.
Think Hills
Sunday, February 21, 2010
Wednesday Practice
L-W East
You know what to do - be ready to start by 7 pm.
Since we're getting close to March start getting in some hills ( hilly course or repeats) on the weekends. Hills are speedwork in disguise and will make you a stronger runner.
You know what to do - be ready to start by 7 pm.
Since we're getting close to March start getting in some hills ( hilly course or repeats) on the weekends. Hills are speedwork in disguise and will make you a stronger runner.
Friday, February 19, 2010
Saturday Practice - Hills are back
Meet at 40 Acre Woods (119th st 1 block east of LaGrange) at 8:00 a.m.
We'll mix some distance and hills in a big bowl and see what happens.
P.S. If 40 Acres parking lot is closed park in the big lot on the west side of LaGrange.
We'll mix some distance and hills in a big bowl and see what happens.
P.S. If 40 Acres parking lot is closed park in the big lot on the west side of LaGrange.
Sunday, February 14, 2010
Wednesday Practice
Meet at L-W East
Warm-up inside or out but be ready to go at 7:00 p.m.
Tempo will be the work-out du jour.
Warm-up inside or out but be ready to go at 7:00 p.m.
Tempo will be the work-out du jour.
Thursday, February 11, 2010
Saturday Practice
8:00 a.m. Centenial Park in Orland. Park in the Swimming Pool parking lot by Fun Dr.
Tuesday, February 09, 2010
Wednesday Practice - Climbing the Ladder
Warm-up at 6:30. Workout starts at 7:00 sharp.
In honor of Jim and Chris's birthday Wednesday we'll do a ladder
200
400
600
800
1200 (Group 2 do a 1000)
800
600
400
Do them all at tempo pace
1 minute recovery between each interval
then.....
a 108 second run(the combined age of Jim & Chris) - all out
Then do 4 laps of your favorite leg drills
I'll be celebrating my anniversary so I won't be there.
Have fun.
In honor of Jim and Chris's birthday Wednesday we'll do a ladder
200
400
600
800
1200 (Group 2 do a 1000)
800
600
400
Do them all at tempo pace
1 minute recovery between each interval
then.....
a 108 second run(the combined age of Jim & Chris) - all out
Then do 4 laps of your favorite leg drills
I'll be celebrating my anniversary so I won't be there.
Have fun.
Thursday, February 04, 2010
Saturday Long Run
Meet us at Tinley Park High School at 8 am. We'll be heading North towards Yankee Woods. After that who knows. Boston qualifiers encouraged to join us.
Monday, February 01, 2010
Wednesday Practice
More Tempo on the LW East Track Track
Be warmed and ready to roll at 7:00 p.m. sharp.
Be warmed and ready to roll at 7:00 p.m. sharp.
Thursday, January 28, 2010
Saturday Practice
Meet at 9:00 a.m at the Franklin Loebe Center - 14650 South Ravinia Avenue Orland Park,
We'll have options from 8-13 miles.
Yoga for Runners starts at 11:45 a.m
Sunshine Yoga
9031 W 151st St Ste 205
Orland Park
(708) 873-6030
Try to make one or both.
We'll have options from 8-13 miles.
Yoga for Runners starts at 11:45 a.m
Sunshine Yoga
9031 W 151st St Ste 205
Orland Park
(708) 873-6030
Try to make one or both.
Tuesday, January 26, 2010
Wednesday Practice
Let's work on better coordination of timing so neither the indoor or outdoor warm-up group is standing around waiting for the workout to start. Let's shoot for 7:00 sharp to start the actual work-out.
Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready. Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.
We'll be doing some tempo intervals.
We still have some spots for Yoga on Saturday if anyone is interested. It starts at 11:45. We'll start our Saturday morning run a little later so we can go stright from the run to Yoga.
Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready. Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.
We'll be doing some tempo intervals.
We still have some spots for Yoga on Saturday if anyone is interested. It starts at 11:45. We'll start our Saturday morning run a little later so we can go stright from the run to Yoga.
Thursday, January 21, 2010
Saturday Practice
Meet at Jerry's House 13535 TallGrass in Orland Park at 7:30. We're going to do a 10 miler.
Don't forget about Yoga for Runners - Saturday Jan 30th at 11:45 am in Orland check my post from a few days ago for details. Significant others are welcome.
$12/per person if we get 15 otherwise it's $15 per person.
Don't forget about Yoga for Runners - Saturday Jan 30th at 11:45 am in Orland check my post from a few days ago for details. Significant others are welcome.
$12/per person if we get 15 otherwise it's $15 per person.
Tuesday, January 19, 2010
Wednesday Practice
Let's work on better coordination of timing so neither the indoor or outdoor warm-up group is standing around waiting for the workout to start. Let's shoot for 7:00 sharp to start the actual work-out.
Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready.
Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.
The plan for indoors for the next 6-7 weeks is to do tempo runs, tempo paced intervals along with a tiny bit of speedwork mixed in. On weekends I encourage you to add a long run with a pattern of backing off on distance every 3rd week. The tempo and long runs combined will put you in good shape for the upcoming racing season and our outdoor work-outs starting in March.
We may try to head outdoors for a tempo run on an upcoming Wednesday night but we'll take the weather and the safety of the runners into consideration.
Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready.
Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.
The plan for indoors for the next 6-7 weeks is to do tempo runs, tempo paced intervals along with a tiny bit of speedwork mixed in. On weekends I encourage you to add a long run with a pattern of backing off on distance every 3rd week. The tempo and long runs combined will put you in good shape for the upcoming racing season and our outdoor work-outs starting in March.
We may try to head outdoors for a tempo run on an upcoming Wednesday night but we'll take the weather and the safety of the runners into consideration.
Saturday, January 16, 2010
Yoga Ain't for Sissies!
Join us 1/30 from 11:45 to 1:00 pm
for a Yoga for Runners Class $12/pp
Spouses & Friends of TT&T Invited.
Sunshine Yoga & Spa
9031 W. 151st St. Suite 205
Orland Park, IL
South Side of Street
for a Yoga for Runners Class $12/pp
Spouses & Friends of TT&T Invited.
Sunshine Yoga & Spa
9031 W. 151st St. Suite 205
Orland Park, IL
South Side of Street
Thursday, January 14, 2010
Saturday Morning - Just Building the Base
Meet in the parking at the bottom of the tobaggon slides on Rte 83- 2blocks west of LaGrange.
We'll start the run at 8:15. We will cut through the woods then head over to Palos Park and do the turkey trot course - Total Mileage 10-12 miles with options to go longer or shorter.
We invite all those running Boston to join us.
We'll start the run at 8:15. We will cut through the woods then head over to Palos Park and do the turkey trot course - Total Mileage 10-12 miles with options to go longer or shorter.
We invite all those running Boston to join us.
Sunday, January 10, 2010
Wednesday Night - We Start Anew
Meet at LW East LaGrange Road at Colorado Ave. We'll start the warm-up at 6:30.
You have an option to warm-up inside or do 3 miles on the road. Dress Accordingly.
Our indoor workouts will be focused on tempo pace, with a very small amount of speed mixed in. Of course there will be the ever-popular plyometrics and leg drills.
Yoga for Runners - Anyone interested in doing a Yoga for Runners Class at 11:00 AM on Jan 30 in Orland Park ? If we fill the studio it will be $12/person. Let me know via the blog or in-person on Wednesday. Stride length is the first attribute to decrease on aging runners -this class might help slow that decline down a bit.
You have an option to warm-up inside or do 3 miles on the road. Dress Accordingly.
Our indoor workouts will be focused on tempo pace, with a very small amount of speed mixed in. Of course there will be the ever-popular plyometrics and leg drills.
Yoga for Runners - Anyone interested in doing a Yoga for Runners Class at 11:00 AM on Jan 30 in Orland Park ? If we fill the studio it will be $12/person. Let me know via the blog or in-person on Wednesday. Stride length is the first attribute to decrease on aging runners -this class might help slow that decline down a bit.
Wednesday, January 06, 2010
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