It's time for our Winter Break

It was a very successful year for our team in 2011.
Lots of individual and team success in a variety of races and events.
But now it's time for our annual winter break.

No official Wednesday or Saturday practices until Wednesday January 18 at LW East High school. Take this time to recover and rebuild for the 2012 season. Breaks in your training are a must for continued long-term success Cross train, do easy runs and start on the plyo and hip strengthening routines. As a whole our team was relatively injury free in 2011 which is a very good thing.

Sarah is resuming her Monday night run starting Jan 2.

Wednesday Run

Meet at Dick's Sporting Goods - Meet at the Entrance on the EAST Side of the Building at 6:30 for an easy run through the neighborhood. Wear your headlamps.

Monday night run 12/19

Hey everyone...we will be meeting at Centenial Park (pool parking lot) in Orland at 6:30 pm.  The run will be a 45-60 minute run through the neighborhood.

Hope to see all of you :)

Saturday Practice

Let's change it up a bit. Let's meet at Yankee Woods - 165th & Central Ave in Oak Forest. Parking lot is on the west side of Central. Meet at 8 am. We'll do an easy 6-7.

Just three more practices - Saturday, Wednesday and Christmas Eve, before we take our winter break. We'll start back on the track on January 18th. Take it easy for a few weeks, cross train and get ready for the 2012 season.

The Sombrero Run is Here

Sombrero Run Wednesday night 6:30 Human Race Sports on 152nd & LaGrange.
Join us afterwards for a feast of Burritos at Chipoltes.
Dress festively but do not outshine the Sombrero. You do not wish to anger the Sombrero.

Anyone can run a marathon.
http://www.youtube.com/watch?v=R2QkfjHDYAM

Monday night run 12/12

Hey guys we will be meeting at the Palos fire station at 6:30 pm for some lovely hills...the run will be 4-7 miles.

Remember wear reflective clothes!

Palos fire station is on McCarthy Road (127th street)...right side of the street.

Saturday Run

Meet at Little Red School House at 8:15. We'll do an easy 6-7 miles. If you don't have any races planned it's time to shut it down. Cut back on your mileage, recover after a long season and let those nagging injuries heal. It's also a good time to start-up some cross training. Next year in addition to running races we will consider doing some adventure races and maybe even a triathlon as a team. More details coming soon.

Wednesd 12/7 Christmas Light Run

Tour the streets of Orland Park for 6-7 miles. Bring your headlamps.
We'll meet at the Human Race Running Store - for those that haven't been there it's in the strip mall on the west side of LaGrange 15148 S. LaGrange Road. - It's about 6-7 stores north of Chipoltes. Be ready to run at 6:30.

Monday night run 12/5

Hi guys...there will be no official practice tomorrow night.

I have to work...but you guys can always meet each other. 

Also, our big move was this weekend....so feel free to check out our new location.  Remember you guys get 15% off.

See you soon!!

This Weekend

Saturday - No official practice.

Sunday- If you are doing the cross country challenge:
We are going to car pool from Jerry Nelligan's house -13535 Tallgrass Trail, Orland Park. Be there by 7:15 am.
Bring an empty garbage bag(for your dirty clothes) and extra warm clothes for after the race.
Expect to get muddy - you won't be crawling through mud i.e. Warrior Dash but you may be running through it. During the race I would wear shorts even if it's cold - long pants will soak up water and mud and then you'll be lugging it around for 3 miles. You may want to bring an old, disposable t-shirt/sweat shirt that you can wear to the starting line and throw away (Marathon-style) at the start.
NO FUSCHIA.
e-mail me if you have any questions. richm259@comcast.net

Pub Crawl - Friday Dec. 2nd 7:30 PM!!!

We've had a lot of interest in the pub crawl, and we've worked feverishly to coordinate this around all these races to maximize the number of participants this 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 Friday December 2nd 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 at around 8PM sharp.

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. Or if you can only make it to the last location, you can find us at Harrison's at approximately 10 PM. If I’ve missed anything or you have questions, just comment on the blog under this post. Hope to see you all there.

Wednesday Practice

Meet in the pool parking lot at Centential Park at 6:30. We'll do a run into Crystal Tree. If you have a head lamp bring it along.

Don't forget about the pub crawl this Friday -it starts off at Buffalo Wild Wings on 159th and LaGrange. Details to follow......

Monday practice: 11/28

Hope everyone had a great Thanksgiving weekend!!!

We will be running from the New Balance store this week....we will meet at 6:30 pm and do 6 miles through the neighborhood.

Again wear reflective gear...see ya then :)

Saturday Practice

Meet at Little red School House at 8 am. We'll do a 7-8 mile run with some hills.

Wednesday Practice

If you're not racing on Thanksgiving. Meet at Centennial pool at 6:30pm. We'll do a warmup, a tempo run of 4 miles, some core work and a cooldown. Totaling 6-7 miles.

If you're looking to go out for Black Wednesday - post on the blog or on our FB page. If there is some interest Craig may try to organize.

If you're racing Thursday - good luck , wear black and take some photos.

Happy Thanksgiving.

Saturday - Meet at Little Red Schoolhouse at 8am.

Monday night run: 11/21

Happy.....Birthday Carl!!!!!!!

Please join us for the Monday night run and after get together for Carl's Birthday.

We will be meeting at Carl's hood....located in Orland Park @ 6:30 pm.  The run will be a 45-60 minute run through the neighborhood....and directly after we will be heading to Begger's Pizza to have a drink for Carl's Birthday. 

Carl's at 9800Avenida Del Norte Street, Orland Park 60462  (park on the side that allows parking please).

Also, once again wear reflective clothing...its more light but more traffic at this location.

Saturday Practice 11/19

Meet at 40 Acre Wood 119th st. (1 block east of LaGrange) at 8 am.
We'll do a run through the woods. Maybe a few hills for good measure.

Wednesday Practice - Mixing it Up

We'll meet at Centenial Park by the pool in Orland again Wednesday at 6:30.
We'll do a warm-up. Then we're going to try something different. We're going to incorporate some plyometrics & strength building circuits into our run.
We'll be doing:
Hill Climbs
Lunges
Push-Ups
Bench Jumps
Mountain Climbers
Kettle Bells

The run will be based on time not on distance so everyone will start & finish at the same time. You can do as little or as many of the circuits as you would like depending on your goals. We have never done this before but it should be a good work-out.

Monday night run: 11/14

Wow...that's all I can say.  We really have a strong team...and I feel so lucky to be apart of  it.  Congrats to all the SKULLS that ran the Tinley Turkey Trot.

We will be revisiting Palos Hills for our Monday night run @ 6:30 pm.  Hills are a great way to keep up the endurance and keeps the legs strong.

Once again please....wear as much reflectability as possible.  As we know there is not much traffic there but it is pretty dark.

Please park at the Fire Station again on 123rd (McCarthy Rd)...the fire station is on the right side about 1/2 mile from LaGrange.

See you all then :)

This weekend

No practice Saturday - Taper for those Sunday races.

Sunday if you're doing the Tinley Turkey Trot. Meet at the swinging bridge by the baseball field/concession stand at 7:30 a.m. for a warm-up. You can even park on that street, it's only a short jog to the start.
We'll all jog over to the start together at 7:55. Wear black Tinley gear if you have it. If not any black and/or with a skull will do.


If you're doing the Red-Eye good luck.

Wednesday 11/9

Meet at Centential Park in Orland. Park in the pool parking lot roght off of Fun Dr. We'll warm-up at 6:30 and then do a tempo run run.

Tinley Turket Trot -Nov 13th - there are going to be a bunch of us so be sure to wear your black Tinley gear and jacket to the race. Let our competitors see the power of the skull.

Monday night run: 11/7

Hey everyone...this week we will be running in Frankfort.  Please meet at 6:30 pm in the Lincoln-way East parking lot (where we park when we do indoor speed).

The run will be about a 60 minute run through the neighborhood....so please were reflective gear.

After the run Craig and Carl would like all of you (if you can) to join them at Stoney Point its located (191st and LaGrange behind the White Castle) they thought it would be nice to watch the Monday night football game...also they have free half-time buffet.

Saturday Practice 11/5

Meet at Joe's Pond(10000 s. 104th ave. just south of Little Red School House) at 7:45 for a run. We may throw in a few bullfrog hill repeats.

Wednesday Practice 11/2

Meet at Centenial Park in Orland Park. Park in the pool parking lot off of Fun Dr.
We'll warm-up at 6:30. Then we will do a tempo run. Wear reflective clothing.

Have you signed up for the Tinley Turkey Trot yet?

Wednesday Practices on 11/16, 11/23 and 11/30 will be a little different. We'll be incorporating some hills, plyometrics and strength training within the run. This is to help get us ready for the Cross Country Challenge & Tough Mudder. I reccomend you start doing a couple sets of lunges, squats and push-ups in the next few weeks so you will be less sore after these workouts. These practices will all be at Centential Park in Orland.

Pub Crawl - 12/2

Starting 1/1/12 - I think we may go all Facebook posts for practice notices instead of the blog.

Monday night run: 10/31

HAPPY HALLOWEEN....come join us for a spoktacular run!!

We will be meeting at the Palos fire station and will be running through the neighborhood of Palos.  The run will be 4-6 miles and hilly. 

Palos fire station is easy to get to...it is down LaGrange heading North take a right at 123rd (McCarthy Rd) and the fire station is about 1/2 mile down on your right.

Please....wear reflective gear.  It is not a high traffic area, however it will be dark.

After the run we can head to McDiviots for some drinks and/or food.

Saturday Oct 29

No practice - everyone is racing. Good Luck

Although, we may have practice Sunday - watch FB for details.

Pub Crawl - December 2nd!

Monday night run: 10/24

Hey everyone...hope you all had a great weekend.  Congrats to anyone who raced this weekend.  I know Craig ran a great half...good job buddy :)

We will be running tomorrow night @ 6:30 pm from the store...we will be doing 6 miles.

I know some of you chatted about going out a bit after the runs on Monday night...I am game on some Monday's.  We can switch it up from week to week.  Craig you can be in charge of locations if you would like?? ;)

See you guys tomorrow night.

Wednesday Practice

Last practice on the track. Be warmed up and ready to go by 6:40.

Let's get a good turnout we have some new runners coming out.

Who is doing Race of the Dead?

Is anyone practicing tomorrow?

There is nothing official set-up. If you want to run with someone use the blog to set it up.

Squeezing out the last bit of speed

That's the goal in the next few weeks - whether you're doing the Red Eye, Hot Chocolate, Tinley Turkey Trot or others we'll see if we can shave a few more seconds per minute off your time.

Wednesday meet at Tinley Park HS Track. Be warmed up and ready to go by 6:45.
We'll be doing 400's and a mile.

Dress warm it's gonna be chilly.

We also need to pick a day for the pub crawl.

Monday 10/17

Hey all....sorry no posting obviously we didn't meet last week because of the marathon and I came down with a wicked cold...yuck!

However, we will be running tomorrow night from the New Balance store...the run will be 4-6 miles.

As usual meet at 6:30 pm and we will stretch and leave shortly after.

Hope to see you all and hear about some of your marathon stories or non-marathon stories...haha!

Sarah

Saturday Practice

Meet at 40 Acres Saturday at 7:30 a.m.
Also come out to Indiana Dunes on Sunday at 7:30. Check FB for details.

Back to the track on Wednesday. just 2 more weeks.

Pub Crawl Update - Friday Nov 4th.

Wednesday Practice October 12

Congratulations to all marathoners. It looks like almost everyone ran pretty close to expectations despite another warm day. The gold star goes to Kim and Craig for their perfect pacing. Before you run another marathon get some tips from them because that is how you're supposed to do it.

We're going to meet at Tinley Park High school at 6:30. Then we're going to run over to 1/2 mile park which is about 1.5 miles away. We'll do repeat 800s on the roads. Marathoners should not do this workout but if you want to come out and jog to the park and back together you'll get a nice 4 mile run which will be perfect for your recovery. Please wear light colored clothes.

If you cannot get to Tinley H.S. on time - you can go directly to Nasebandt Park 174th and Odell. It's 2 blocks west of Harlem on 174th Street. Park on the east side of the park. Everyone should be there by 6:50.

Why you will succeed tomorrow....

You started training for the marathon in January not June
You have run 4-6 miles of speedwork for the past 6 months.
You get up early to run long sometimes before work and before your kids get up.
You run out in the elements not in a climate controlled envirnoment on a treadmill.
You have done dozens of Yassos
You have supported each other through tough workouts on long runs and in races.
You are not a team of mercenaries that run together because you get some free shoe store gear, but because you are friends.
You will run a smart pace because you have done that dozens of time in practice.

You will finish this long journey on Balboa & Columbus.

You will be passing hundreds of others competitors who have not paid this price.

You are skulls

Saturday Practice

Meet at Joe's Pond at 7:45 for a 10 miler.

Marathoners - don't run the first half of the race like an idiot. Don't run the 2nd half like a sissy. Good luck.

Wednesday Practice

It's marathon week!

Meet at Tinley Park High School- Be warmed up and ready to go at 6:40.
We will stay on the track.
Marathoners will do 3 miles at MRP.
Everyone else will do 500s

Marathoners - take it easy this week. Take a day or two off- stretch, stay hydrated. Start upping the carbs starting tomorrow.Stay off your feet when you can.
Visualize the race every night before you go to sleep - a smart controlled start, a smooth middle and a strong steady finish where you feel good and you're passing a lot of people doing the skeleton dance.

If you run the race right you DO NOT have to hit the wall.

Monday night run 10/3

It's marathon week....Yippy!! :)

We will meet at the New Balance store for an ez 4 mile run in the neighborhood....at 6:30 pm.

Please wear reflective gear.

Saturday Practice

7:45 Old Plank Trail we'll do 8-10 miles. Good last long run for marathoners.

Meet in the parking lot just west of the grainery tower.

Remember run at least half of this run at your marathon goal pace - embrace the pace!

Wednesday Practice

Here's the plan. Everyone will do a 4 mile tempo run. We will depart from Tinley Park High School Track at 6:30. Be warmed up and ready to go at 6:30. Since we are hitting the roads I want to be off them before it gets too dark.

The entire practice should be done by 7:30 so let's hit Baileys on Oak Park Ave afterwards. We can toast our successful racing weekend as well as have a spirited send-off for our marathoners.

Great job racing this weekend - I think everyone that raced-placed!

Monday night run 9/26

Hey guys we will be running tomorrow night at 6:30 pm.  The run will start from the store since it is dark now...we will do an ez 4-6 mile run through the neighborhood and finish at the store.

Also, if anyone was interested I thought we could go across the street for some drinks/food at Houlihan's :)

Meet at:  New Balance
              16131 LaGrange Road
              Orland Park, IL 60467
              (we are located behind the Houlihan's restaurante)

What marathoners should be doing the next 2 weeks

This week M-7 W-4/tempo F-6 Sat-9 Sun-5
next week M-6 W-5 F-3 Sat-1 Sun-Race

We'll do a 4 mile tempo run at practice this wednesday. Half of your miles should be at marathon race pace - embrace the pace!

Feel free to change your off days to meet your schedule.
Stay healthy - wash your hands a lot, get plenty of sleep.

Saturday Practice

Meet at Joe's Pond 9900 S. 104th Ave - Just south of Little Red School House at 7:45.

This weekend -All marathoners should do 12-14 miles as their long run with 6-8 miles at marathon pace. In fact,from now until the Wednesday before the marathon - as you taper - 25%-50% of each run should be at Marathon pace. E.g. -If you do 5 miles - 2 at marathon pace. You should get as familar and comfortable with that pace as an old pair of socks.

Wednesday Practice

Marathoners – I think this workout will really put the finishing touches on your marathon training.

It’s a set of tempo intervals 4 x 1.5 miles on the Tinley Turkey Trot course. Pace 20-30 seconds slower than your goal marathon pace. 2-3 minute rest. Meet at Tinley Track and be ready to start your warm-up to Vogt Woods by 6:20. I'll be there to give you final instructions. I'm starting early so you can complete the workout before it gets too dark. If you cannot be there by 6:20 drive directly to Vogt Woods (171st 2 blocks east of Oak park Ave) and the workout will start at 6:35. Wear light color clothes for maximum visibility.

Everyone else will be on the track for some shorter intervals

No Monday Practice 9/19

Hey everyone...I will not be able to meet you guys for our Monday night run this week.  However, feel free to meet each other @ 6:30 pm.

As far as next Monday 9/26 we will be meeting at a new location.  I will let you guys know as the date approaches.

See you all on Wednesday!

Saturday Practice

40 Acres 7:30 a.m Please blog in if you are coming so people will know others will be there.
Good luck to racers.

Marathoners this should be your last long run - run at least 8-10 of the miles at goal race pace.

"The workout" -Wed

Each Spring and Fall there is usually one workout that makes the difference. The one that gets you through mile 24. The one that let's you run the 3rd mile of your 5K faster than your previous 2. This workout will be Wednesday.

We're meeting at the Tinley H.S. Parking lot at 6:30. We will leave promptly for mile park at 6:30 it's getting dark earlier so be ready. If you're running late meet us at Vogt Woods about 6:40.

We'll be doing mile repeats- marathoners about 10 seconds slower than Yasso pace.
5Kers - 5k effort

Monday night run 9/12

Congratulation to everyone who ran races this weekend!! I know some of you gals were running the Naperville 1/2....And Michelle ran her first Iron man this weekend. Hope you all are recovering.

We will be running tomorrow at Swallow Cliff at 6:30 pm. It maybe our last time there...I will give you guys an update on the new location next week...but for now we can squeeze in one last time at Swallow.

Please arrive at 6:30 because we will depart shortly after 6:30 to get 6-8 mi in...you guys who races this weekend should do an ez 4 mi but please join us if you feel up to it.

Look forward to seeing all of you :)

Saturday Practice ?

A bunch of us are running the Shorewood Scoot on Saturday.

Marathoners please post where you are doing your long run so others can join in.

ANOTHER PARTY SUNDAY AFTERNOON
Carlos V is having the team over Sunday, on 9/11 at 3:00 p.m. His address is 8118 Stonegate Drive, Tinley Park. He plans to have some of that famous skirt steak, guacamole, Mexican rice, and re fried beans. He'll have is pool open and families are invited. Please RSVP to Carlos if you're coming and what you may bring. Wings26.2@comcast.net

Wednesday Sept. 7 Practice & BBQ

Meet at Carl's place at 9800 Avenida Del Norte St in Orland Park 60462 between 6:15 and 6:30 (note parking is only allowed on one side of the street). At 6:30 we will depart for a short warm-up including the Yasso course that we will be doing during the workout. The workout will be specific to your racing needs whether you are a marathoner or not.

The BBQ will follow the run at Carl's place. He will handle the burgers, dogs, and chicken, so bringing a side would be quite helpful, or, if you prefer a specific drink, that would be great too.

If you care to swim and cool off after the run, bring a suit and towel. Note the pool will be quite 'refreshing' this time of the year. I look forward to seeing everyone, and hope we have a good turnout for this one as we close out the summer.

Saturday Practice 9/3

Saturday - Meet at 40 Acre Woods(119th 1 block east of LaGrange) at 7:30 am.

Don't forget we're meeting at Carl's house in Orland Park on 9/7 for practice. We'll do Yassos on the roads and then have a post workout BBQ in Carl's backyard afterwards. Carl will post more details.

Monday night run 8/30

We will be meeting again tomorrow at 6:30 pm at Swallow Cliff. Monday night runs are ez 6-10 mile runs...these runs are great to run with some great people and enjoy the runs. Also, in the upcoming weeks we can grab a beer and some food after if everyone is down for that. McDiviots is always a good place for a recovery beer :)

Hope to see you guys tomorrow!

Wednesday Practice

Meet at Tinley Park High School Track.
Be warmed up and ready to go by 6:45.
We're doing 4 x 1200s and a then a mile

Are you ready? It's almost Fall racing season!

Practice Saturday Aug 27

Carlos' party has been postponed. It will not be tomorrow. More details to follow.


Meet at WaterFall Glen at 7:30 am for a progressive paced long run.
Park at the trailhead on Cass Ave 2 blocks south of I-55.

Marathoners - this is a good chance to get a long one in.

Wednesday Practice 8-24

Meet at Tinley Park High School Track. Be warmed up and ready to go at 6:45.
We'll be doing 16 x 400 with a 1 minute recovery. Group 2 is doing 14.

Marathoners won't do too many intervals this short in the next 7 weeks but even these 400s will target your VO2 max and boost your threshold. Plus, it makes marathon race pace seem easier.

Use your Mcmillian Chart to get your 400 pace.

Monday Night Runs

Monday night runs will be starting tomorrow night at 6:30 pm....the runs will vary based on what you are training for but will virtually be anywhere from 6-10 miles.

Tomorrow we will be meeting at Swallow Cliff...the west side entrance on LaGrange (please park there).

Also, everyone on the team gets a 15% off discount at the New Balance Store so please mention you are on the team to receive the discount.  (Just ask for me)

Hope to see you all tomorrow night :)

Sarah

Saturday Practice 8-20

Meet at Joe's Pond (9900 South 104th Ave.) at 7:30 a.m. We'll do a long run (10 miles) with a 4 mile tempo incorporated in the middle. Marathoners are welcome - throwing downing a little up-tempo in the middle of a long run is a great way to get ready for race day.

Marathoning tip - During your long runs - I reccomend running 15-30 seconds slower per mile than your Marathon goal pace. You can start out a little slower than that and build into it. I know some of the marathon programs say you should do your long runs a minute slower than Marathon pace. I strongly disagree - if you don't replicate race pace a little closer in practice you won't be able to do it on race day.

Middle Distance runners - add in some strides at the end of one of your workouts each week.

Wednesday Track work

Yassos for the Marathoners
800s for everyone else.

Meet at Tinley Park High School Track - be spiked up and psyched up by 6:45. Then it's go time.

Who ran the rock & roll half?

Saturday Practice 8/13

Thanks to the Nelligans - especially Sue for the cool post-practice party.
Next one is mid Septemeber at Carl's house.

Saturday meet at Joe's Pond (3 blocks south of Little Red School House)at 7:30.
Non Marathoners will probably do 10.
I encourage all Marathoners to take advantage of the cooler temps and get a long run in. Group 2 had a great showing last week - hopefully they can repeat.

Next Wednesday we're back on the track.

Thought this link was pretty good.

Wednesday Practice

Jerry Nelligan graciously agreed to host the team after practice on Wednesday. He lives at 13535 TallGrass Trail in Orland Park.

Meet at Jerry's house at 6:30. The workout will be a progressive 4 mile run with each mile a little quicker than the last. Do not start out too fast.

Jerry will post the details about food & logistics.

Marathoners - To achieve your marathon goal you need to run your long runs at 10-30 seconds per mile slower than your goal race pace. As well as some of the miles during these long runs at Marathon Pace. I also believe you need 5-6 runs at 18-21 miles to run a strong marathon. This has been challenging this summer due to the heat. However, there are no shortcuts or miracles in running. If you are not doing this in practice you will be unable to do it on race day. So you have 2 options - 1)lower your race goal. 2) try to get your long runs in very early or late or even on a treadmill(but not too many) so you don't have to fight the heat. If you have any training questions let me know.

Saturday Practice -8/6 Marathon training

It looks like we finally got a nice-sized amount of Group 2ers coming out on Saturday.

Let's meet at the I&M canal bike path -in Willow Springs at 7:30. It's nearly impossible to get lost here so come no matter what your pace.

The route has an 8 mile loop and a 3 mile loop - so it's really easy to do an
8,11,14 or 18 mile run with a good chance to get fluids after each loop.

I attached a map - but easy directions coming from the South - take 104th avenue North to Arher Ave. Turn left on Archer and then make the first right on Colonel Street and head for the train station parking lot. It's kind of right behind a 7/11-gas station. Call my cell 630-697-1499 if you can't find it.
http://users.rcn.com/clonk/CCFPD/MINI/IMCanalBike.gif
Look at the enlargement on the map for a better view

Time to get serious...

The Chicago Marathon is 9 weeks away and the Fall racing season is just 5.

Meet at Centential Park in Orland Park on Wednesday at 6:30.
Park in the pool parking lot on Fun Dr., just West of West Ave.

Bring plenty of water.

Wednesday & Saturday Practice

How did the WFG Race go?

Wednesday - Meet at the Bettenhausen Center 8125 W. 171st Street at 6:30 for some fun in Centential Park

Saturday - Meet at 40 Acres 7:30

Saturday Practice

Nice showing last night at the Sundowners by the hot skulls(12 of us).
3 AG awards.

Lots of races Saturday - Waterfall Glen, Mudathlon etc.

Meet at Joe's Pond (9900 S. 104th ave.) at 7:30. Please post if you will be there -so others will know.

No Practice on Wednesday

Team Race - Sundowners 5K - Pilcher Park, Joliet , Thursday July 21. It starts at 7:15. Parking is challenging at this one so get there early.

It's going to be hot this week - run early and stay hydrated.

Let's here some Triathlon results.

Saturday Practice

No official practice - but use the blog or FB to set something up with your teammates.

Good luck to all triathletes this weekend.

Remember no practice next Wednesday - Instead a bunch of us are running the Sundowners 5K in Joliet on Thursday.

Wednesday Practice 7/13

Meet at Main Park in Frankfort (200 S. Locust St.) again
http://www.frankfortparks.org/parks-facilities/map-of-parks-facilities.aspx

This is where the Short Run on a Long Day was held. We'll head to LaPort Woods and do some hills and a tempo. It's been a long time since we've done hills.
Meet by the pavillion.

The warm-up starts at 6:30.

Due to popular demand we'll do the Sundowner's 5K in Joliet on 7/21 as team race.
There will be not practice on 7/20. So be sure to sign-up.

Saturday Practice - July 9

Meet at Joes' Pond (2 blocks south of Little Red Schoolhouse) at 7:30 am for a medium to long run.

For those that are doing the marathon - what are your weekend plans for long runs - we have quite a few people doing it - let's get something coordinated - you'll run better if you do your long run with others.

Talk to me after a practice.

Wednesday Practice

Meet at Main Park in Frankfort (200 S. Locust St.)
http://www.frankfortparks.org/parks-facilities/map-of-parks-facilities.aspx

This is where the Short Run on a Long Day was held. We'll do some fartlek along Old Plank Trail.
Meet by the pavillion.

The warm-up starts at 6:30.

Please stop by to pick up your jacket.

Saturday Practice July 2

Meet at Joes' Pond (it's on 104th Ave about 2 blocks south of the entrance of Little Red Schoolhouse).

To beat the heat let's meet at 7:30 a.m. LRSH does not open until 8 hence the new meeting place.

A bunch of us our running Tinley stars & stripes on the 4th. Hope to see you there.

I'll have jackets with me on Saturday and I'll be at the Tinley Stars & Stripes race on the 4th with jackets in hand. If you ordered a jacket you get to pick-up by July16th. After that it goes up for sale. If you cannot pick it up - work something out with a teammate to get it for you.

Wednesday Practice

Meet at Tinley Park High School. At 6:30 we'll head towards Yankee Woods for a tempo run. If you want a shorter warm-up (1 mile) meet at Vogt Woods (171st 2 blocks east of Oak Park) we'll pass by there at around 6:40.

Some stellar performances in today's Metlife Duathlon. A special congrats goes out to Kim and Andrea for winning the Female relay.
Gerry Castro just missed the podium in his age group.
See all the results here:

http://itsracetime.com/Results.aspx?ID=270

Saturday Practice 6/25

Meet at Waterfall Glen at 8am. We'll do a long run.
Park at the trailhead on Cass Ave - 2 blocks south of I-55

Good luck to all our multi-sport athletes doing the Tinley Duathlon Sunday.

Wednesday Practice June 22

One of the best times of the year for training. Everyone is pretty fit, the weather is great and we're off the track.

This Wednesday we're going to do the Bridge to Bridge workout. Meet in the parking lot on 151st street about 2 blocks west of Harlem. We'll warm-up to the start of the workout - departing at 6:30.

Frankfort 5K
Traffic Jam - We had 8 guys in the top 12 spots in the 40-44 AG
Congrats to Carrie and Diane for winning their AGs. Jen Rojek set a PR.

Who else PRed in this race?

Saturday Practice 6/18

Meet at Little Red Schoolhouse at 8 am. I know a lot of people are racing or are out of town so please blog in if you will be there.

Great turn-out and job last night. We were noticed. I received a few e-mails asking about our team from people you saw us there last night.

Jackets should be in on Wednesday hopefully.

Results from last night -
http://frankfortparks.org/Race%20Results/SHORT%20RUNO.HTM

There are some great photos on our Facebook page too.

No Practice Wednesday - Race Thursday

Join us for a TT&T team race this Thursday in Frankfort. It's the Short Run on a Long Day 5K. Here are the details.
http://www.frankfortparks.org/calendar-details.aspx?e=31

Afterwards you're invited over to Chris's house for pizza and beverages.

Wear your Tinley gear.

Weekend Workouts

Saturday, we are riding the tinley creek loop. It's a 9.4 mile loop that is paved. Michelle and I are doing probably four loops. Suzie and john are only going to do two. Meet at the parking lot just west of harlem on 151st. It's on the north side of the road. Meet at 6:45 am.

Sunday Jen and I are running that same loop on sunday but we are meeting in the lot off oak park, just north of 159th. Meeting at 6:30am. Distance, just under 10 miles. Pace will probably be 8: 30 to 8: 45...

Sign up for the short run on a long day - next thursday.

Wednesday Practice

We'll be doing 400's on the track. Be warmed up and ready to go by 6:45.
Bring extra water it's gonna be hot.

Don't forget to join us for our team race on 6/16 - Short Run on a Long Day in Frankfort. Party afterwards at Chris's house.

Saturday Practice 6/4

Meet at Little Red School House at 8:00 am for a run in the woods.

Don't forget to sign-up for the Short Run on a Long Day June 16th in Frankfort. Team race with party afterwards.
http://www.frankfortparks.org/calendar-details.aspx?e=31
Everyone should do this race. No practice the Wednesday before!

Wednesday Practice 6/1

Meet at Tinley Park High School track for the famous "ladder" workout. Be warmed up and ready to go at 6:45. We'll do this one on the track.

Any race results from this weekend?

Saturday Practice May 28

Good luck to everyone racing this weekend.
Tower Trot, Ridge Run, Soldier Field 10.

Practice will be at 8:00 a.m. Little Red Schoolhouse - Please blog in if you plan to be there so your teammates will know.

There is a group riding 30 and then running on Sunday at 9:30. If you're interested contact John Sipich.

Have a great holiday weekend everyone - you're getting fitter and faster by the week!

Wednesday Practice

Meet at Tinley Park High School track. Be warmed up and ready to go by 6:45

Group 1 is doing 5 x 1200 with a 3 minute recovery.
Group 2 is doing 4 x 1200 with a 3-1/2 minute recovery.

Both groups will do a fast quarter at the end.

Pub Crawl - Saturday May 21st Tinley

Pub Crawl
NO PRACTICE SATURDAY - DO A RACE INSTEAD
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 May 21st at 7:30 at Cousins Bar & Grill at 17704 Oak Park Ave in Tinley. It is across the street from Bailey's where we will be winding up the evening, so park in that big lot and you're all set. If you’re planning on eating, get there earlier and order food right away, as we will depart around 8PM sharp!

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. The only mystery is will Carl have an undisclosed mystery location on this year's pub crawl?!?

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 you coming out late to meet us at the end, we should arrive at Baily's around 10PM. If I’ve missed anything or you have questions, just comment on the blog under this post. Hope to see you all there.

Wednesday Practice

At Tinley Park High School. Be warmed up and ready to go by 6:45.
You'll be doing 600s and a mile on the track.

If you need to order a jacket or pick-up your shirt please do it before 6:30 in the parking lot by my car. Wedneday is the last day to order jackets - it's $40. I need a check or cash in an envelope with your name and size on it.

Pub Crawl 5/21 in downtown Tinley Park details to follow.


Skulls 2-4-5. Joliet Explore 8K
1 1/7 243 Brian Hague 26 M 29:07 5:53
2 1/11 106 Chris Barajas 48 M 29:28 5:57
3 1/3 249 Phil McNeal 21 M 29:52 6:02
4 2/11 235 Michael Blake 47 M 30:19 6:07
5 1/16 183 Jerome Nelligan 43 M 32:03 6:28

Saturday Practice - 5/14

2 options:
7AM - Joe's Pond 9900 S. 104th Ave - Steve will lead you through a 12-13 miler which will include some singletrack.

8AM If another group wants to meet a little later. Meet at Little Red Schoolhouse.

Please blog in if you are planning to come and at what time so your teammates know what to expect.

Pub Crawl 5/21 - details to follow from Carl the Crawlmaster

Wednesday Practice 5/11

We're going back to the track. Meet at Tinley Park High School (175th Street 2 blocks east of Ridgeland). Get there about 6:15-6:30. Warm-up on the track. The workout will start at 6:45.

We'll be doing 800s. Since nearly everyone has done a race it's a good time to double check what pace you should be running these intervals.
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Log into the McMillan site and plug in a recent race time. It will then give you a chart on what paces to run for your workouts.

For Wed. look at the column Speed Workouts for Long distance runners. That's the pace you should be running. Let me know if you have any questions.

Shirts are in. Please come by to pick-up. I want to take a team photo after practice of everyone wearing their new shirts that I can send to the sponsor.

Saturday Practice 5/7

Meet at Little Red Schoolhouse (9700 S. & 104th ave.) at 8:00 am.
There will be a tempo component during a long run.

2011 Dues
$40 - You get a jacket
$15 - No jacket
Sizes wil be available next week.
All money is due by May 18. Checks made out to Rich Matula are preferred or cash in envelope with your name and jacket size on it.

Here is an example of the jackets
http://www.dickpondathletics.com/store/200003%21BROOK/PODIUM+JACKET

Wednesday Practice

We had some good performances Sunday at the Palos Half- more details to follow.

Meet at Centential park (in the pool parking lot) in Orland Park. West & Fun Dr.
We'll start our warm-up at 6:30 and head over to the Loeb Center.

1/2 marathoners if you're still feeling the race in your legs Wednesday - back off a bit and take a little more recovery. It will help in the long run.

Check our facebook page for details about dues and the jackets. If you're not become a fan.

Pub Crawl - May 21..........

HUGE RACING WEEKEND - NO PRACTICE

Here is what the bad ass athletes of TT&T are doing this weekend:

Adventure Race
5K
10K
1/2 Marathon
Marathon
200K
65 Mile Bike Ride
Quite a diverse list! So no practice saturday.

1) Start smart
2) don't be afraid to draft - 4% energy saving
3) Kick like your hair is on fire.

Good luck to everyone. If your not racing Sunday come on out and cheer on those running the Palos half.

Wednesday 4/27

Meet at Centenial Park in Orland. Park in the parking lot west of the pool. We'll do a warm-up at 6:30 then throw down some longer repeats. Modifications will be made for those runing the Palos 1/2.

A couple overall wins for the Skulls
Mike Kelly won the Lockport 5K last weekend
Chris won a trail 5K in North Carolina on Saturday

Saturday Practice - 4/23

Nice turnout last night despite the weather.

Saturday - Meet at Waterfall Glen (Trailhead) at 8am for a long run with some tempo thrown in.
The Easter Skull has been known to make an appearance at this run - so keep your eyes open.

Happy Easter everyone.

Wednesday Practice

It's a tempo run week (if you've noticed we've been switching between intervals and tempos). We're going to meet at Centenial Pool at 6:30 and head over to Crystal Tree.

Note this is a 2.3 mile warm-up - if you prefer something shorter, park in St Michaels Church parking lot at 144th and West Ave. (It's a .8 mile warm-up from there)

Check out our new video - see link on upper right

Saturday Practice 4/16

Good workout last night everyone - 26 runners. Remember to ease back for the rest of this week as part of our cutback week. Monday get back at it.

Meet at 40 Acre Woods - at 8 am.

If you didn't yet, vote for new the team logo. I'll order shirts tomorrow. I'm trying to find a new source for jackets. I didn't like the samples they sent me.

Do your leg drills.

Wednesday Practice

Meet at Centennial Park in Orland Park (West Ave & Fun Drive. Park in the lot west of the pool. We'll warm-up at 6:30. We'll then head west and do a race pace mile then some hill repeats in the new train station parking lot west of the tracks.

This is a cut-down week. We've been working really hard for the past few months. I encourage everyone to back off their mileage a bit this week (15-20%). This will allow your body to recover and make you stronger going forward. It's a good idea to do this every 3-4 weeks the rest of the season so try to remember and make it part of your routine. Remember your fitness does not increase on workout days but on the subsequent recovery days.

How was the Shamrock Shuffle? - post your results:

Saturday Practice

Meet at 40 Acre Woods (119th Street 2 blocks east of LaGrange) at 8 am.
We'll do a long tempo run.

Wednesday Practice

We'll meet at Centennial Park in Orland Park. Park by the pool which is on Fun Dr. just west of West Ave. We'll warm-up at 6:30 and start practice about 25 minutes later. If you're running late just meet us in the pool parking lot we'll be back there at 6:55 or so.

We'll do a tempo run around the park. I'll post a map of the route tomorrow.

I encourage everyone to keep coming out now that we're outside. Everyone has laid down a nice base the past 2 months indoors - the workouts we're going to do outside will build on that and take your fitness to the next level.

If you want a shirt e-mail me (richm259@comcast.net) your size by Friday. There was a problem with the jackets so I won't have samples this week.

Saturday Practice 4/2

Great spring season guys! We turned it up a notch from last year and everyone stepped up and handled the extra workload. The added 100's & 200's we tacked on the end will pay off at the end of races - throw a few in yourself at the end of your workouts once a week or so. Saturday - Meet at Little red Schoolhouse at 8 am. We'll do a tempo and some hills. Group 2ers will like this workout too. Regarding shirts - e-mail me (richm259@comcast.net) the size you want. If you're not sure make it to next Wednesday's practice. I'll have shirts available for you to try on and hopefully jackets. Dues will be 20-$25 per person with that you'll get a jacket and a shirt. Much of the cost is offset by our sponsors. If you want additional shirts there will be an addl. charge. I'll have that exact amount by next week. Regarding dues - I also need to determine the final amount and I'll start collecting in a few weeks.

Wednesday March 30

Last week on the indoor track. Be warmed up and ready to go by 7.
It's relay night! We're going to pair up in teams of two and do 400m intervals - more details on Wednesday night.

Afterwards let's celebrate at Buffalo Wild Wings for drinks and/or dinner. Try to join us.

I have t-shirt samples which I'll bring Wednesday. You'll have a chance to pick your size. You'll only have 2 weeks to do this so try to try to make practice. Hopefully the jacket samples will be here too.

Saturday Practice 3/26

Meet at Waterfall Glen (Cass Ave 2 blocks south of I-55) at 8am on Saturday. Long run/fartlek

Speaking of fartek, try to start incorporating it into one of your weekly runs - you'll get double the benefit of the run combining a aerobic and anaerobic workout into one. Have fun with it - don't be too structured. Here's a pretty good article explaining it.
http://articleannouncer.colombot.com/primary-advantages-of-fartlek-work-out-an-interval-training-exercise-routine-to-enhance-anaerobic-as-well-as-aerobic-capacity/

Next week is our last run on the indoor track. To celebrate let's go out after practice. Mark your calendars.

Wednesday Practice 3/23

Meet at LW East High School. Warm-up from 6:30-7 and we'll start practice at 7.
We'll meet here for 2 more weeks than we'll move to Centenial park in Orland Park.

We had a great turnout on Saturday with 15 runners including 5 from group 2.

Here's the potential team jacket. Check it out and let me know what you think.
http://www.companycasuals.com/jimcoleman/b.jsp?id=1017840&parentId=750

Saturday Practice 3/19

Meet tomorrow at Little Red School House (9700 S. 104th Ave.) at 8 am. We'll do a long run with a tempo mixed in. If any Group 2ers will be there throw down a post.

It's great to see everyone get stronger on Wednesday nights. Keep up the hard work, racing season is right around the corner.

O'Bling KaChing

TT&T cleaned up at the Running o' the Green

Jerry(PR), Gaspar and Francisco swept the 40-44 AG
Rich won the 45-49 AG
Bruce won the 50-54 AG
Andrea (new runner) was 2nd in the 30-34 AG
Caitlin Nelligan 2 in the 15-19 AG
Sue set a 8K PR
http://onlineraceresults.com/race/view_race.php?race_id=17996#racetop

Practice Wednesday LW East Be warmed up and ready to go at 7 pm.

Looks like jackets won. I'll start getting some samples.

If you haven't yet friend us on Facebook. We're close to 100 fans.

Saturday Practice - Post 666

Meet at 40 Acres at 8am.

Run with the guys - or the girls(Kim and Michelle will be there doing an 8:30-8:45 pace).

Good luck to all the skulls racing on Sunday in Tinley.

Great workout yesterday crew. It looks like everyone's getting faster.
Remember you have to make at least 5 practices to get a Skull label for your car.

Wednesday Practice 3/9

LW East High School
Warm-up 6:30. Be ready to run really fast by 7.

Thanks to your generosity we were able to collect $100 bucks for the park district supervisor. I'll have a card. We can all sign it and give it to her Wed.

Dues & TT&T apparel . Next week we'll start collecting dues. Probably $20-$25. In exchange for that you get to run with a great team for a year and get a piece of the highly sought-out TT&T running gear. Guaranteed to put fear in the heart of your competitors at the starting line.
Please vote for what you would like for this year. See survey on the right.
Note if jacket wins that will raise dues to the $25-$30 level.

Do your leg drills, run and vote. See you Wed.

Saturday Practice 3/5

Let's meet in Lemont and do the 10 mile Quarryman course.

http://www.mapquest.com/maps?city=Lemont&state=IL&address=55+Stephen+St&zipcode=60439-3632&country=US&latitude=41.675841&longitude=-87.999343&geocode=ADDRESS

Meet here and be ready to go by 8am. There is parking.


I'm not having a lot of success getting a Group 2 on Saturday. So I'm going to leave it to you to talk to your teammates and group up. Let me know and I'll post it and spread the word.

There is a group of women that run Friday afternoon at 3:30. They meet by the Palos Police Station off of 123rd street. Carrie/Sue/Karen = post some details.

We're gonna vote on the team uniform- singlet/shirt - starting next week. Check the blog by Sunday for details.

Wednesday Practice

Shorter stuff this week.
Same as usual L-W East High School Warm-up 6:30-7
Practice starts at 7.

Go to this site and plug in your most recent time from late last season or from this year. With that data the calculator will tell you what your pace should be for long runs, tempos and speed workouts. Print it out and keep it with you this is a great guide to help you plan your workout pace.

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

If you have any questions let me know.

Saturday Practice 2/24

Meet at Yankee Woods at 8:00. The parking lot is about 164th & Central Avenue.

We had 27 runners at practice last night! Great turnout. If you have any questions e-mail me richm259@comcast.net. Check the blog for the latest practice info and tips.

Also become a fan of TT&T on Facebook.

Don't forget to bring $4 to practice next week so we can get a gift card for the building supervisor at LW.

All newer runners make sure you're running at least 4 times per week. Once with us, one longer run and 2 medium runs. If you're not sure how long these should be ask me at practice.

Wednesday Practice

Note to all newer members of TT&T on Wednesday - finish your warm-up by 6:45 and meet over in the corner of the track where we met last week. I would like to go over with you the philosophy of the team and how we can best make it work for you so you acheive your running goals. I'll be able to answer any of your questions at that time.

Everyone else - warm-up and be ready to go by 7 pm.

Something to think about - several of our Group 2 runners have approached me about Saturday runs. If you are interested in getting together with some of your teammates on Saturday mornings let me know. If we have enough interest I'll try to get something organized.

Let's Crash this Party - Sat 2/19

Here's a good chance to run a 10 mile - hilly marked course. See the details from their e-mail below.

Please join TriSmart as we run a course preview of the Quarryman Challenge next Saturday, February 19th:
STARTING LOCATION: We are moving the starting location of this training run to allow us access to indoor bathrooms before the run! We will meet at Safety Village which is located at 55 Stephen Street. There is parking both in front of and behind the building. http://www.mapquest.com/maps?city=Lemont&state=IL&address=55+Stephen+St&zipcode=60439-3632&country=US&latitude=41.675841&longitude=-87.999343&geocode=ADDRESS
START TIME: 7:30am - sharp! Please plan to arrive a few minutes early so we can get started right on time. Safety Village will be LOCKED while we are out running.
COURSE MAPS: The course loops around and you are able to cut the course to 6 miles, if needed. The course is marked, but you can find a map here: https://secure.getmeregistered.com/get_information.php?event_id=4081 The course will also be marked.

Wednesday Practice 2/6

Trackin it at LW East.
6:30-7 Warm-up on the track or outside
7pm The practice starts.

We're gonna go out afterwards for a few drinks to celebrate Chris and John's birthday. Pack accordingly.

Saturday Practice 2/12

Meet in Orland Park at Centenial Park in the pool parking lot 1 block west of West Ave.on Fun Drive.
Meet at 8 am, We'll do a progressive effort long run.

Wednesday Practice 2/9

Back on the track after a 1-week hiatus. The usual warm-up from 6:30-7. Practice starts at 7.
Let's all warm-up on the track this week.

http://www.youtube.com/watch?v=GAe9SpuxtYI

Saturday Practice 2/5

Meet at 40 Acre Woods at 8 am. Just in case the lot is closed park in the lot on the west side of LaGrange. We'll do most of our run on the roads but we may hit the trails for some quad-building work.

No Practice Tonight - 2/2

I suspect the track will be closed so NO practice tonight.
Have fun running in the snow.

Any ideas on where to run Saturday?

Wednesday Practice 1/2

The status of tomorrow's practice will depend on whether LW East High School shuts down.
If the school is closed - there will be no practice.
If it doesn't close - we may try to get something together depending on the conditions.
Check back tomorrow afternoon for final details.

If you plan to run on your own - treadmill or outside do a 3 mile tempo run. Do your hip strengthening drills too.

We'll be back at it Saturday - location to be announced

Be safe.

Wednesday Practice (scroll down for hip drills)

Meet a LW East H.S. Warm-up at 6:30. Practice starts at 7.

Important Note - when you run the main portion of practice you need to stay close to your lactate threshold pace which is roughly 90% of your maximum heart rate. To get your pace go to :

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm and put in your time for the last race that you ran. Then look under the stamina section under tempo runs and tempo intervals to get the pace you should be running these workouts. EVERYONE SHOULD LOOK THIS UP. Our primary goal of practice is to improve the alactic energy system.

The 1-2-3-2-1 drills we do near the end of practice are designed to boost your neuromuscular system, another energy system that we need to strengthen.

You'll notice for the most part we're staying away from race-pace intervals - that's because if you start these too early you'll peak within about 6 weeks of starting them and unless you have a key race in April they won't do you much good - we'll save these for later in the season when the more important races hit the schedule.

here's a good article about Steve Prefontaine.
http://trackfocus.com/oregon/steve-prefontaine-and-the-civil-war-football-game

Hip Program
10 each leg
lateral leg raises - lie on side and lift upper leg - toes straight, toes up and toes down
10 Donkey kicks
10 Donkey Whips - leg out to side
10 fire hydrants
10 knee circle forward
10 knee circle backwards
standing
hurdle leg forward
hurdle leg backwards
10 lateral swings -leg swings sideways
10 linear forward leg swings

do at least twice each week.

Saturday Practice 1/29

Meet at Little Red Schoolhouse at 8:15 am for a long run.

Wednesday Practice 1/26

Good turn-out last week. We had nearly 20 runners.

Same as last week. Meet at LW east High School. Start warming up at 6:30 and we'll be ready to start at 7. You have the option of warming up outside or on the indoor track.

We'll be doing tempo intervals this week. Don't forget to do your hip strengthening routines.

Check this out:
http://www.youtube.com/watch?v=dkBOI4lNfYs

Saturday Run 1/22

Brrrrrr......
Bundle up and come to 40 Acre Woods (119th 2 blocks east of LaGrange).
Depending on the conditions we'll hit the trails or the roads.
Be on time it's too cold to wait for our tardy compatriots.

We'll depart at 8:03 am.

We'll do 8-9 miles.

How Great Will You be in 2011?

It's time to begin shaping your destiny - one stride at a time.
We're back on the track again. Starting Wed 1/19.
Meet at Lincoln-Way East H.S. (LaGrange Rd. & Colorado)
Warm-up starting at 6:30 - you can warm-up indoors on the track or outside on the roads(we'll run 3 miles outside).

We'll start the actual practice at 7:00. A mix of tempo/speed and neuromuscular drills.

http://www.youtube.com/watch?v=SHVb0lggE_c

Saddle Up - We're Back

Wake up from your long winter slumber and join us Saturday 1/15 for a long run.
Meet at L-W East High School at 8 am. Be on time. We'll run a combination of roads and snow covered bike trails. Afterwards we'll do some leg drills on the indoor track.

It's supposed to be pretty nice out so don't miss out.

Movie Night - Update and Where We are Meeting

Tuesday 1/11/11 - Hood to Coast the Movie at Marcus Theater in Orland Park at 7 pm.

Let's meet at Fat Rickys at around 6 pm which is on the other side of LaGrange from the theater. We'll head over to the movie at around 6:30

www.fatrickys.com

We start back on the track on 1/19.

Remember to keep strengthening and lengthening.