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.
14 comments:
Carlos Viramontes 19:30 at the Quarryman 5K. Anybody know if this is a hilly course?
YES IT IS!
John Sipich
More times for TT&T at the Quarryman 10 Miler...
Dan Steffy 1:22:28
Nick Oswald 1:24:59
Sue Sipich 1:28:06
John Sipich 1:34:10
If anyone knows more times for TT&T members at the Quarryman or wants to post their own time please do.
Jen Rojek, 5k, 26:35, 2nd in her age group!!! Way to go Jen!!! :)
My son-in-law 2 secs faster ythan last year. 16:14.
Darth
Would Darth Vader's son-in-law be Han Solo?
Armed Forces Tinley Representative
Capon Valley 50k (West Virginia)
Lt.John Spannuth M 41 5:20:27 20th of 148
J.R.
I will not be able to make Wednesday's practice. Is anyone running the Joliet 8K Saturday?
Mike Blake
Rich,
I will not be able to make practice in time. I'll be there in time to pick up my shirt and the photo. What is the cost on the shirts?
Carlos V
Rich,
I will not be able to make practice tomorrow. If it's ok, I'll be there to pick up my shirt and for the team photo if it's ok. Thanks Rich. See you then.
Carlos V
Quarryman:
Don Melody 1:21:03
Craig Carlson 1:25:06
John Ekdale 1:29:32
Quarryman:
Don Melody 1:21:03
Craig Carlson 1:25:06
John Ekdale 1:29:32
Quarryman:
Don Melody 1:21:03
Craig Carlson 1:25:06
John Ekdale 1:29:32
Quarryman:
Don Melody 1:21:03
Craig Carlson 1:25:06
John Ekdale 1:29:32
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