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
6 comments:
I'm going to do the workout Rich suggested. I will be at Lincoln Way East on Wednesday about 6:30-6:40 pm. Anyone that wants to join me is welcome.
John Sipich
Sounds good - count me in
If you guys were real runner you'll do what i'm doing for Wednesday:
22 x 200 mile race pace
12 x 400 race pace
19 x 400 15 seconds per quarter faster than race pace
22 x 200 22 seconds per 200 faster than race pace.
40 x 100 strides
I hope your running is better than your grammar.
WOW !!
A few of you will be running the Sundowner. I just wanted to mention a friend of mine, Mike Wilson, webmaster for the Calumet Striders and Prarie State Runners. He is running his 500th race at Sundowner. He is a great guy and races in the 65-69 age group. A few of you know him from other races in Frankfort, Tinley, Chicago, Joliet and elsewhere. The best thing about him is he loves running and beer. So I would appreciate it if you make a point to find him and salute his efforts in typical Skull fashion. You may want to ask him about his appearance on the official 1983 Chicago Marathon poster.
J.R.
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