Sunday, August 28, 2011

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!

Thursday, August 25, 2011

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.

Monday, August 22, 2011

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.

Sunday, August 21, 2011

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

Friday, August 19, 2011

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.

Sunday, August 14, 2011

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?

Thursday, August 11, 2011

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.

Sunday, August 07, 2011

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.

Thursday, August 04, 2011

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

Monday, August 01, 2011

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.