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!
Thursday, September 29, 2011
Monday, September 26, 2011
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!
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!
Sunday, September 25, 2011
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)
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.
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.
Thursday, September 22, 2011
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.
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.
Monday, September 19, 2011
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
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
Sunday, September 18, 2011
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!
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!
Thursday, September 15, 2011
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.
Good luck to racers.
Marathoners this should be your last long run - run at least 8-10 of the miles at goal race pace.
Monday, September 12, 2011
"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
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
Sunday, September 11, 2011
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 :)
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 :)
Thursday, September 08, 2011
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
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
Sunday, September 04, 2011
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.
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.
Thursday, September 01, 2011
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.
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.
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