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?
Monday, May 30, 2011
Thursday, May 26, 2011
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!
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!
Sunday, May 22, 2011
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.
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.
Wednesday, May 18, 2011
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.
Sunday, May 15, 2011
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
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
Thursday, May 12, 2011
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
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
Monday, May 09, 2011
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.
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.
Thursday, May 05, 2011
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
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
Sunday, May 01, 2011
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..........
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..........
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