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.

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.

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.

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.

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.

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.

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.

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!

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.