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.

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

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.

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.

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.

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

Wednesday?

With the Sundowners Race on Thursday night is anyone interested in a practice?

Something low key to get ready for the race?

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.