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.