Monday night run: 12/17

Lets meet in the Bettenhausen parking lot of the park district off 171st and 80th ave...we will be running a 6 mile run through the neighborhood.

Please be ready to run by 6:30 pm and wear light or reflective clothing.

Post if you are coming :)

Upcoming Practices

Practice Wednesday 12/12 - 6:30 at the Human Race.



Okay here is the plan for the rest of the year:

12/17 - Monday Night run

12/19 - Sombrero Run

...12/22 - Christmas Eve Eve Eve Run 8 am - 40 Acre Woods

No Practices until Saturday Jan 12

First Day on the Track -1/16

Monday night run: 12/10

We will be meeting at Centennial Park this week...we will run about 7 miles.  Please park in the pool parking lot like usual and meet there at 6:30 pm.  Also wear your reflective gear.

See you guys there...please post if you are meeting us :)

Monday night run: 12/3

Hi guys...lets meet at the Palos firestation for a 6 mile hilly run.  Meet at 6:30 pm and be ready to go.  Please wear reflective gear or head lights...it gets really dark over in that neighborhood.

Please post if you are coming! :)

Monday night run: 11/26

Meet at Centennial again this week...we will run about 6-7 miles.  Please wear reflective clothes.

Be ready to run at 6:30 pm...park in pool lot.

Next week we will run in the hills...Palos that is :)

Post if you are coming please!

Monday night run: 11/19

We will be meeting to run Monday nights...and will continue to throughout the winter.  Even tough we are all not meeting on Wed for tempo/speed work it is good to keep a base up of 20-25 miles a week through off season.  So, feel free to join us for Mon night runs...these runs will be steady-state runs, hill work, etc to keep that base up through the winter months.

Lets meet this week at Centennial Park...we will run 6 miles.  Meet at 6:30 pm and park in the usual pool parking lot. Also, wear reflective gear.

Please post if you are coming weekly so then I know who will be coming and if we need to wait a few min or so....thanks!

Singletrack Saturday

We're going to do a EASY run through the singletrack at the the summit of Swallowcliff 6-8 miles. Meet at 40 Acre Woods (119th & 1 block east of LaGrange) at 8am.


No practice next Wednesday.

Wednesday Practice

Meet at Human Race Sports (about 152nd & LaGrange - about 6 stores north of Chipoltes. We'll start at 6:30. We'll run over to Orland Woods and do our last tempo of the season. Wear a head lamp.

After Wednesday - it's easy runs on Wednesday and trail runs on Saturday as we start shutting it down.

Monday night run: 11/5

Anyone who wants to run lets meet at Centennial Park...park in the pool parking lot.

We will run 6 miles...starting at 6:30 pm.

Please post if you are coming.

Pub Crawl - Sat. Nov. 3rd 7:30

For those of you doing the Race of the Dead on Saturday morning, we will be sticking with the Mexican theme for the 6th annual fall pub crawl Saturday evening.  The pub crawl will start at 7:30 at Buffalo Wild Wings in Orland Park, and includes Casa Margarita as our flagship bar of the evening. 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 (mystery location included).

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, go to Harrison's.  We should arrive there 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.

Happy Halloween

Happy Halloween - No practice Wednesday. Get ready for Saturday - Race of the Dead and the Infamous Pub Crawl. Details to follow soon.

Monday night run: 10/29

Lets meet at the Tinley Park Park District (Bettenhausen) on 171st and 80th ave....at 6:30 pm.  We will run for 45-60 minutes through the neighborhood.

Please post if you are coming!

Saturday Practice

Saturday Practice - Back to a mundane run without dog poop and political signs.
Meet at the Grainery in Downtown Frankfort at 7:45. We'll run Old Plank Trail. Jerry's doing 10 but your options are limitless.

Lock in the babysitters and get your weekly chores done because next Saturday is Celebración Mexicana - Race of the Dead in the Morning and Pub Crawl at night. More details to follow.

Wednesday Practice

Costume Scavenger Hunt. Meet at Centenial Park in Orland, in the pool parking lot no later than 6:30. You will be placed in teams and given your assignments and set loose on the streets of Orland.
Even team needs a camera so bring your smart phones. Wear head lamps or bring a flash light. Wear a costume. You will cover approximately 5-6 miles.

Monday night run: 10/22

Meet at Centennial Park for a 6 mile run at 6:30 pm....I will not be there I will be closing so my manager's can watch the Bears game...yes I am a nice manager. Ha!

Please post if you are running so others know who they are meeting.

Wednesday Night Practice

  We'll do quarters relay style.  We'll pair you up and you'll take turns doing the circuit. It's the last night at the Tinley Park track.  Be warmed up and ready to go by 6:33.  Bring your baton.  Next Wednesday is the Halloween Scavenger Hunt run.  

Monday night run: 10/15

Hey guys, lets meet at Centennial Park for a 6 mile run.  Park at the usual parking lot by the pool lot.... we will start at 6:30 pm.

Post if you are coming please!

Kirk's Tips to a Successful Marathon

1) Building base strength with hill work early on in training is key


2) Speed work with the Skulls in the latter weeks also pays off

3) Doing pace runs (10 mi. or less) at faster than marathon pace doesn't hurt, it helps

4) Doing weekend LSDs on varied HARD pavement at a pace 10-25 secs. off marathon pace is good prep for those HA Chicago streets

5) Staying within 5 secs. +/- of goal pace allows sustained effort to the finish line (Rich)

6) Skip the water; suck down Gatorade at every available opportunity (JR)

7) Grab a banana every chance you get (JR)

8) Road kill is a great adrenaline rush, particularly after making that big left turn south onto Damen, where the race really begins

Remember he set his marathon PR at over 50 - that's pretty impresssive.

Monday night run: 10/8

First of all, Congratulations to all the skulls who participated in the Chicago marathon...you all ran great.  I really enjoyed coming out to watch all of you this year!!

We will be running tomorrow night as usual...so anyone who did not run yesterday that wants to come out for a 6 mile run. 

Lets meet at Centennial at 6:30 pm...park int the pool lot.

Please post if you are coming out...thanks guys!

Wednesday Practice

Wednesday Practice. Marathoners - you will be doing 3 miles on the track at race pace.  It's a quick & easy workout but it's a good time to make your race day plans with your teammates so come on out. Plus you'll get some good tips.  5Kers we will be doing 500s

Be warmed up by 6:40 at Tinley Park H.S.

Monday night run: 10/1

We will not be meeting this week for the Monday night run....see you guys Wednesday.

Wednesday Practice

Marathoners you are starting your warm-up at 6:30 on the roads then finishing your pace work-out on the track.  5Kers be warmed up and ready to go by 6:40.  Although EVERYONE should meet on the track at Tinley Park High School.  Marathoners come to the track before warming up.

Monday night run: 9/24

Last week was our last Swallow Cliff run on Monday night till spring....please meet at Centennial tomorrow at 6:30 pm.  Please park in the pool lot.

We will run 4-6 miles. Also, start wearing your reflective gear.

Post if you are coming :)

Wednesday Practice

I encourage all marathoners to come to Wednesday's workout. You'll be doing some long tempo intervals that will put the finishing touches on your marathon training. Everyone else wil be doing a mess of 400's to hone that speed.

Meet at Vogt Woods 6527 171st Street. The start of the Tinley Turkey Trot Run. Be warmed up and ready to go by 6:30. We need to get started a little earlier to beat the darkness. Wear light colored clothing too.

Marathoners if you haven't decided on your marathon pace yet - talk to me. One of the biggest mistakes I think marathoners make is to go into the race undecided and their pace floats and they pay for it in the later miles.

Monday night run: 9/17

We will be at Swallow Cliff this week....please be ready to run at 6:30 pm because we need to try an beat dusk.

The run will be 6-7 miles...please park on the west side of LaGrange parking lot.

Post if you are coming...if you are running late we will be heading west on the trail.

Saturday Practice

 Meet at the Grainery on Old Plank Trail in Downtown Frankfort at 7:30 am.  The standard run will be 10-11 miles but there are plenty of opportunties for marathoners to add on before or after.

Wednesday Practice

Wednesday Practice - Tinley Park High School track by warmed up and ready to go by 6:45. we'll be doing a ladder - up & down 400, 800, 1200, 1600, 1200, 800, 400

Monday night run: 9/10

It is getting dark early now...lets meet at Centennial at 6:30 pm.  We will run 6-10 miles depending on your training.

Park at the pool parking lot and please post if you are coming :)  Thanks!

Saturday Practice

Meet at 40 Acre Woods at 7 am. 

Wednesday Night Practice

Wednesday Practice in Lemont - Anyone is welcome to join us for this 10 mile run.

STARTING LOCATION: Meet at Safety Village which is located at 55 Stephen Street. in downtown Lemont .There is parking both in front of and behind the building.

START TIME: 6:30 pm - sharp! Please plan to arrive a few minutes early so we can get started right on time.

COURSE MAPS: The course loops around and you are able to cut the course to 6 miles, if needed. You can also put water at the 6 mile mark. The course is marked, but you can find a map at the Quarryman web-site.



This is a great training run. Next week we hit the track.

Monday night run: 8/27

We will be at Swallow Cliff tomorrow...meet at 6:30 pm for either 6 mile loop or 8 mile loop.  Please park on the West side parking lot on LaGrange.

I will not be running again because I have to close...but I will see you guys on Wednesday. Please post if you are coming so the others know who they are meeting.

Jerry N. let me know if you will be there on Wednesday and I will bring your shoes. :)

Sarah

Wednesday Practice

 Meet in the Tinley Park High School Parking Lot by 6:30.  We'll warm-up over to Mile Park.  Marathoners are doing two-mile runs (at half-marathon pace) and everyone else is doing one-milers.  We're going to start splitting up practices a bit based on Fall race plans.

Monday night run: 8/20

The run will be at Centennial this week...meet at 6:30pm for a 6 mile run.  Please park in the pool parking lot.

Also, please post if you are coming so people know who they are meeting.  I may or may not be there tomor.

Thanks guys!

Saturday Practice - 7:25 Pace

We're gonna meet at Old Plank Trail near the Grainery in Frankfort at 7:15. You must be warmed up & ready to go at this time and near this pace. We're gonna run 7:25 pace for the next 11 miles. If you can't do that pace for 11 miles, just hang in as long as you can. Jerry and possible a few others are tacking on miles before & after - if you're interested in joining contact them.


Here is the route.


Here is the route
http://www.gmap-pedometer.com/?r=5615398

Wednesday Practice

Meet at the Bettenhausen Rec Center in Tinley Park, 8125 W. 171st Street. Warm-up starts at 6:30. Here's what's cooking; hill repeats, a tempo run and possibly a little surprise.

Monday night run: 8/13

Hi guys...we will return to Swallow Cliff again for Monday nights run.  The run is at 6:30 pm....we will be running 8-9 miles followed by plyo's.

Park on the west side parking lot of LaGrange.

Post if you are coming!

Saturday Practice

 Much less pomp & ceremony than Wednesday but no less effective.  Meet at Joe's Pond 100th S. 104th Ave.  (2 blocks south of little red school house).  Meet at 7:30. We'll do a tempo & some Bullfrog Hills.

Wednesday Olympic Workout

The Olympic Tempo Run is Wednesday Aug 8 starts at 6:40. Mokena Junior High 19881 Kirkstone Way. Kirkstone is about 1 mile west of LaGrange Rd. on LaPorte Road. When you hit Kirkstone turn North go about 1 block and you'll see the track.


The workout is a 6 mile tempo run, starting and finishing on the track, just like the Olympic Marathons. Leave your watches at home because this is a prediction workout with prizes going to the top 3 predictors. Afterwards let's go to BWW for some food, beverages and Olympics. The turn around point is the Hickory Creek Bike Path trail where it hits the Public Works parking lot on Route 30. If you want leave some water there.

Monday night run: 8/6

We will be back at Swallow Cliff this week....meet at 6:30 pm.  The run will be about 8 miles.  Please park on the west side of LaGrange's parking lot.

Post if you are coming!

Saturday Practice 8/3

Waterfall Glen 7am.   Meet at the Trailhead on Cass Ave. 2 blocks south of I-55.  I will put a gallon of water & cups at the ranger station.  If anyone else is feeling ambitious drop some off  - there are a couple of access points along Lemont Road.  Good chance to get some marathon miles in.Add on and make it a long run day.

Special Offer Today Only

Special Offer for TT&T Facebook Members


Sign-up for the Shorewood Scoot TODAY ONLY and get $10 off the regular price.

Select the Tinley Track & Trail option. Race is 9/8 in Joliet.

https://www.signmeup.com/site/online-event-registration/82910/SMUCalendar

Wednesday Practice

Join us in beautiful Palos Park - Go to 123rd & Wolf Road.  Drive South about 1/4 mile until you hit Partridge Lane.  Turn onto Partridge and head west until it dead ends. Park there.  The workout will have spills, hils and plenty of thrills.  It's a classic so don't miss it.

Monday night run: 7/30

We will be meeting at Centennial Park for Monday nights run....meet at the usual 6:30 pm time in the pool parking lot.  The run will be a 6-7 mile steady-state run.

Please post if you are meeting us...thanks! :)

Wednesday Practice

Meet at Centenial Park in Orland for a tempo run.  Warm-up will start at 6:30.  Bring water.  If any of the guys have a black TT&T singlet - we need one for a team race we're doing Friday night in Peoria.  If you don't mind please bring it.  M or L

Monday night: 7/23

Lets keep it in the shade this week its going to be warm again....so we will be at Swallow Cliff.

Meet as usual at 6:30 pm on the west-side parking lot off LaGrange.  The run will be about 8 miles.

Please post that you are coming!

Wednesday Practice

Wednesday Practice


It looks like we have a group running the Sundowners 5K but we will have practice anyway. Meet at LW East High School( LaGrange Road & Colorado Ave). outside the main fieldhouse doors at 6:30

If you're not racing the practice will be about 3 miles of tempo and some hills.
If you're racing Thursday it will be 5-6 miles total, no hills and 1-2 miles tempo.

If you want a full taper -just run a few miles on your own.  Bring water.

Monday night run: 7/16

Lets meet at Swallow Cliff this week...we will be running 7 miles.  Meet at 6:30 pm on the west-side parking lot of LaGrange.

Please post if you are coming! :)

Saturday Practice

Saturday Practice.  Let's meet at Yankee Woods at 7:00 am.  Meet in the YW parking lot about 163rd & Central.  Can someone drop some water off somewhere along the trail heading North.  It's gonna be hot again.

Wednesday Practice - A Classic

The Famous Bridge to Bridge Tempo Workout.


Meet at the trail parking lot on 151st Street about 2-3 blocks west of Harlem. It is on the North side of the street. We'll start our warm-up at 6:30. Bring a water bottle that you can put down at the beginning/end of the tempo run.

Monday night run: 7/9

Lets meet at Swallow Cliff this week for a 6-8 mile run.  Be ready to run by 6:30 pm...please park on the west side parking lot on LaGrange.

Post if you are coming!

Saturday Practice

Saturday Practice - 7 am 40 Acres -119th 1 block east of LaGrange.  Bring some Off, wear a hat and someone should drop some water at the 104th st. Crossing.  Take it easy and listen to your bodies.

Monday night run: 7/2

Lest meet at Centennial Park for a 6-8 mile run.  We will meet at 6:30 pm in the pool parking lot.

Post if you are coming!

Saturday Practice

 7:00 am Old Plank Trail meet by the Grainery.  Can someone drop some water off at the trailhead on LaPorte Road -  It will be an out and back so there are plenty of options for distances  because I know some of you are starting Marthon training.

Wednesday Practice - Meet at Tinley Park H.S. at 6:30 You'll run over to Yankee Woods and do a tempo run. If you want to run shorter. Start at Vogt Woods and the main group will pass by around 6:40 Don't forget to order your Tinley gear time is running out.

Monday night run: 6/25

We will be running in Palos...please park at the Palos Fire station located on 123rd street (McCarthy Rd)...its about 1/2 mile down on the right side, coming from LaGrange.

The run will be 6-8 miles through the neighborhood.

Post if you are coming :)

Monday night run: 6/18

We will be running at Centennial Park tomorrow night at 6:30 pm.  The run will be a 6 mile run followed by some plyo's.  Please park in the usual spot (pool parking lot).

Post if you are coming please :)

Saturday Practice

Meet at Joes Pond 9900 S. 104th Ave at 7:30 AM. We'll do 8-9 mile. It will be a good warm-up for the pub crawl. If you want some Tinley Gear check out this site.

TTT Pub Crawl - Sat. June 16th in Tinley

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 June 16th 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, and places are close together.

If you cannot make the start you can meet us at the end, we should arrive at Baily's around 10PM or so. If I’ve missed anything or you have questions, just comment. Hope to see you all there.

Monday night run: 6/11

Congrats guys on Ragnar this weekend...heard from a little birdy that you guys ROCKED!! :)

We will be running at Swallow Cliff at 6:30 pm.  The run will be 6-8 miles.  Please park in the usual parking lot...the west-side entrance of LaGrange.

Post if you are coming please :)

Wednesday Practice

Meet at Tinley Park High School track be warmed up and ready to go by 6:45. Bring a small bandana, baggie or something small you can easily carry while you run and throw down to the ground when the whistle blows. Pub Crawl is June 16th. Team Race: Frankfort Short Run on a Long Day is June 20th - BBQ afterwards

Monday's run: 6/4

Meet at Swallow Cliff at 6:30 pm...we will be running 6-8 miles.  Park on the west side parking lot on LaGrange Rd.

Please post that you are coming

Pub Crawl Date: Sat. June 16th

Due to overwhelming demand, the pub crawl will be on June 16th in the Orland Park area.  Details to follow.

Saturday Practice

See Facebook for details

Wednesday Practice

Meet at Tinley Park High School . Depart for Vogt Woods at 6:30. We'll be doing 1.5 mile tempo repeats - 4 for group 1 and 3 for group 2. If you're crunched for time or want a shorter warm-up meet at Vogt Woods - 171st about 2 blocks east of Oak Park Ave. Check you McMillan pace chart for proper pacing. I will meet you guys at Vogt Woods - at 6:45.

No Monday night practice

Hope everyone is having a great Holiday weekend...no scheduled run tomorrow night.

Sarah

Wednesday Practice

Meet at Tinley Park High School Track. Be warmed up and ready to go by 6:45. We'll do a ladder 4-6-8-8-6-4 then a mile. It's a great day to run - don't miss it.

Monday night run: 5/21

We will be meeting at Swallow Cliff tomorrow night at 6:30 pm....the run will be 6-8 miles followed by some plyo's.

Please park on the West side parking lot off LaGrange Road.

Also, post if you are coming...thanks guys :)

Sarah

Saturday Practice

Little Red Schoolhouse at 8am.

Wednesday Practice

Good old fashioned quarters are on tap for Wednesday's practice. Meet at Tinley Park High School Track on 175th -2 blocks east of Ridgeland. Be warmed up and ready to go by 6:45.

Monday night run: 5/14

Tomorrow night lets meet at Swallow Cliff...meet at 6:30 pm and park in the west side parking lot on LaGrange.

The run will the 6 mile loop...please read Rich post below.  It is some very good info on current training.  Monday night runs are suppose to be more of a steady-state run...what is a steady-state run?  This type of run  works on your overall endurance, but also holding it at a faster pace during that longer run.  These types of runs are great for 1/2 marathoner and even marathoners. I had Kim and Craig do these runs before Champ marathon and they were able to hold a 7:49 pace...:)

An example= Lets say your training for a 1/2 and your long runs of 10-15 miles are at a 8:00 min/mi pace...your steady-state run of 6-8 miles should be around 7:45-7:50 pace.  These runs are important to teach out bodies to be able to break out of that slower pace.

If anyone is interested in these runs please come out on the Monday night runs...it helps to run them with people.  If you need help in regards of how fast to run these runs just ask :)

Unfortunately tomorrow both my assistant managers are on vacation...lucky me I have to work open to close so I will not be there tomorrow.  However, Rich and I can answer any question at Wed practice or I can next Monday at practice.

Please post if you are coming tomorrow so others know who they are meeting.

See you guys Wed :)
Sarah 

Musings on the 1/2 Marathon

Coach's Thoughts on the Half Marathon. Despite several PRs very few of the skulls were happy with their half marathon results this past Sunday. (Except Rudy). My job as the coach is to figure out what happened. I spoke with several of the guys from Group 1 and did a little research and here is what I think was missing. We’re getting in the long runs and we’re getting in the shorter tempos and necessary speedwork. But what we seem to be lacking is the longer tempos or steady state runs. A steady state run is run at half marathon pace – ½ marathon pace + 10 seconds/mile for 45 minutes – 1 hour 15 minutes. This should be done about every 2 weeks as you build up for your longer races. If time is an issue it can be incorporated into your weekly long run. When these are not regularly done as a part of your training especially for race distances >= 10 miles your performances will not meet your expectations. These runs train your body to clear lactate acid during longer races. There are several ways to get these in: 1) Run on Monday nights with the team. 2) Run on Saturday with the team – we’ll try to incorporate more especially as we head into the marathon season in late summer. 3) Team up with one or two people at your level from the team and run together. Because of the duration it will be fairly difficult to hit these paces on your own. It will be much easier if you run with a group. If you have any questions see me at a practice. I will discuss this Wednesday before practice.

Wednesday Practice

Congrats to all of the 1/2 marathoners.! But alas there is no rest for the weary. Meet at Tinley Park High School at 6:30. But we're not going to work-out on the track. We need to let the 1/2 marathoners recover a bit. So we'll warm-up to Vogt Woods and do the Tinley Turkey Trot Course. Your level of fatigue will determine your pace. Upcoming team races: Short Run on a Long Day - Frankfort MetLife Duathlon Tinley Stars & Stripes - Sundowners 5K - Joliet/New Lenox

Monday night run: 5/6

Congrats to all of you skulls that ran in the Palos 1/2 today!!

We will be running tomorrow night at Swallow Cliff...please park in the west side parking lot.  Meet at 6:30 and be ready to run...we will be running 6 miles, and those who ran yesterday can do ez 4 miles.

Following the run we will be heading to McDiviots in Palos for a celebration drink.  Feel free to join us at McDiviots even if you can't make the run.

Please post if you are coming...thanks guys!! :)

Sarah

Saturday Practice

Meet at Joe's Pond - about 2 blocks south of Little Red Schoolhouse at 7:45. It's likely to be a small crew so check in if you're coming. I'm looking to do 10-11.

Wednesday Practice

Back to the Track. Meet at Tinley Park High School 175th, 1 block east of Ridgeland. Be warmed up and ready to go by 6:45. There will be two workouts- one for those doing the 1/2 on Sunday and one for everyone else.

Monday run: 4/30

Congrats to Kim S. and Craig for running 3:26 at Champaign IL this weekend....that time qualified Kim for Boston!!!!

We will be meeting at Centennial Park for a 6 mile run at 6:30 pm...please park in the parking lot of the pool.

Please post if you are meeting....I will not be there tonight.

Sarah

Saturday Practice

40 Acre Woods 7:30 10 miles.

Wednesday Night Practice

Meet at the Bettenhausen Rec Center 8125 W. 171st Street Tinley Park, IL 60477 Warm-up at 6:30 Run to Centenial Park in Tinley- Group One -2 mile tempo and 2 x 1 mile Group Two - 2 mile tempo and 1 x 1 mile Good Luck to the Marathoners and 1/2 marathoners going t Champaign this weekend

Monday night run: 4/23

We will meet at Centennial Park for a 6 mile run at 6:30 pm...again meet in the pool parking lot.

Post if you are coming...thanks guys your the best ;)

Sarah

Wednesday Practice

Centential Park in Orland (West Ave & Fun Dr.) Park in the pool parking lot. Warm-up starts at 6:30. We begin our transition towards speed. Which race are you going to run your fastest at this Spring?

Monday night run: 4/16

We will meet at Centennial Park for the run...park in the pool parking lot and be ready to run by 6:30 pm.  The run will be 6 miles followed by some plyo's.

Again...please post if you know you are coming :)

Sarah

Saturday Practice

Let's join the Tri Smart party. This is where we met last time. A Great 10 mile run. A few people are meeting at 7:30 to get in a few extra miles -

Team Tri Smart Coaching will run another course preview of the Lemont Quarryman Challenge 10 Mile course Saturday, April 14. (The race is May 12.) Meet at Safety Village which is located at 55 Stephen Street, Lemont. There is parking both in front of and behind the building. Start time is 8:00am - sharp! Please plan to arrive a few minutes early.

Wednesday Practice

Meet at Centenial Park in Orland Park. It's on Fun Dr, just off West Ave. Park in the pool parking lot. We'll warm-up at 6:30 and return back to the parking lot. Then we'll do 2 x 2 mile tempo runs. Check your McMillan pace charts - base your tempo pace on your latest race results..

Monday night run: 4/9

Lets meet at Old Plank Trail again at 6:30 pm...park by the Always Open Pantry on White Street.

We will run 8-10 miles followed by some plyo's.

Please post if you are joining us...thanks guys!

Sarah

Saturday Practice

Okay so practice tomorrow is at Pulaski Woods at 7:30. Take 95th street to Wolf Road then turn left and go down to Pulaski Woods - it's on your right hand side. I think it's the 2nd to last parking lot. Steve will host the practice. Happy Easter.

Good Luck to those racing tomorrow.

Congrats to Barry on his 50 second 5K PR.

Wednesday we'll be at Centential Park in Orland.

Wednesday Practice

Fatigue can turn anyone into a sissy - Join us Wednesday night where we'll put a little twist on familar workout to simulate what happens during a race. Meet at the Sports Authority (Route 30 & Wolf) at 6:30. We're going to warm-up into Laporte Woods this week. If you're running late. Meet us by the bridge at the bottom of the hill..

Monday night run: 4/2

Monday night run will be at Old Plank Trail...please meet at 6:30 pm in the parking lot of Always Open on White Street.

We will be running 8 miles with some plyo's after.

See you then!
Sarah

ps  You know the drill...please post if you are coming :)

Saturday Practice

This is the one you've all been waiting for!
The Lemont hill repeats. Meet at 8 am at the Park District building - 16028 West 127th in Lemont, it's just a few blocks east of 355. This one will catapult you to a higher level of fitness.

Wednesday Practice

Meet in the Sports Authority parking lot at (Route 30 & Wolf) at 6:30. Run a two mile warm-up. Then you'll run these x minute segments with a 1 minute slow jog recovery between each

3-5- 2-1-4 turnaround-3-2-4-1

The 4’s and 5’s should be at tempo pace and the 1-2-3s should be race pace.
Tip: print out the segments and bring them along or wtite on your hand so you'll know what to do.

Saturday = Lemont everyone should be there for this one!

Monday night run: 3/26

Sorry late notice...I will not be at the run tonight...however feel free to meet each other.

Centennial Park meet @ 6:30 pm at the pool parking lot.

Please post if you are meeting...so people know who is coming.

See you guys Wednesday night.

Sarah

Saturday Practice

Saturday Practice
Meet at Yankee Woods 165th & Central. We'll head out at 8 am for a long run.
Out & back - how far are you gonna go?

Wednesday Practice

Park in the Sports Authority Parking lot on Route 30 and Wolf Road. Be ready to warm-up at 6:30. We'll do a warm-up then a tempo run and a few hills.

Monday night run: 3/19

Still gets to dark to run at Swallow Cliff...lets meet at Centennial again at 6:30 pm.  We will run 8 miles...we can do Jerry favorite route :)

Please post if you are coming...see you guys tomorrow.

Sarah

Saturday Practice

Meet at Little Red Schoolhouse at 8am. We'll do the big 10 mile loop.
There are always shortcuts if you don't want to run that far.

I just wanted to reiterate how amazing your performances were last weekend. I think nearly every person either set a PR or won an age group or overall award. That's a testament to your hard work and willingness to do the stuff that most other runners (and people for that matter) are afraid to do because it's hard and it makes them uncomfortable. Continue to work hard by yourself and when you're with the team and improvements will continue. Don't forget to savor these moments too because what we're doing as a team right now is really cool and not every one gets this opportunity.

I'll be sending out a list of some other opportunities to race as a team for the rest of 2012.

Wednesday Night Practice

First outdoor practice of the year!
Meet at LW East H.S. by the main field house entrance - we'll do a warm-up then a mess of fun hills.

Wear light colored clothes and if you have a headlamp bring it - we'll finish up in the dark.
We'll depart for the warm-up promptly at 6:30.

Monday night run: 3/12

Great job today skulls...we all did very well and the workout are starting to pay off big time.

We will be meeting tomorrow for a ez 8-9 miler at Centennial Park.  The run will start at 6:30 pm.  Weather is continuing to look amazing these next few days so take advantage of it.

Also, in the next few week we will be relocating to Swallow Cliff...if weather stays good of course.  I would like to get off of some of this pavement running....so if you guys have any other suggestions on locations let me know.  Would like to stay between Palos area and no farther than Frankfort area.  Thanks!

Also, post if you are meeting tomor.

See you guys tomorrow :)
Sarah

Wednesday Practice

LW East High School. Might be a good day to warm-up outside. Be warmed up and ready to go by 7:00. We'll be doing quarters and a mile at race pace - check your mcmillan chart do the pace that says speed workout - long distance runners.

Are you racing the Running of the Green or Fleadh this weekend? All the cool kids are.

Monday run: 3/5

Hope you all had a nice weekend.  We will be back at Centennial Park @ 6:30pm for our run.  Again please park in the pool parking lot.

The run will be 8-9 miles and we will do some plyo's after too :)

See you guys tomorrow.

Saturday Practice

It's time for some hills.
Join us at Little Red Schoolhouse - 99th & 104th Ave.
at 8 am Saturday. We'll do a long run with a healthy dose of hills

What are you doing Saturday?

Wednesday Practice

What will it be short intervals or long intervals?
Meet at LW East Track
Be warmed up and ready to go at 7 pm.

Have you signed up for Running of the Green in Tinley?

Monday night run: 2/27

Lets meet at the Bettenhausen Rec center parking lot in Tinley Park.  (The corner of 171st and 80th Ave).  We will meet at 6:30 and do a timed run...45-60 min. 

Please post who is coming so I know who is meeting.

See you tomorrow :)

Saturday Practice in Lemont

Saturday Practice for all Tinley Track & Trail Members - Join MJ and her Tri Smart team in Lemont

STARTING LOCATION: Meet at Safety Village which is located at 55 Stephen Street. There is parking both in front of and behind the building.
START TIME: 7:45am - sharp! Please plan to arrive a few minutes early so we can get started right on time. Safety Village will be LOCKED while we are out running.
REGISTER: The Quarryman Challenge is a 10 mile hilly race that takes place on May 12th. To register for the race, click HERE.
COURSE MAPS: The course loops around and you are able to cut the course to 6 miles, if needed. The course is marked, but you can find a map HERE. The course will also be marked.

This is a great opportunity for all of our group 2 runners to come out. There will be plenty of people to run with the course is marked. This is a perfect training run for those spring 1/2s. MJ can even give you swim stroke tips.

Wednesday Practice 2-22

Meet at LW East HS Indoor Track. Be warmed up and ready to go by 7.
We'll be doing 200s relay-style to get some leg turnover and then a mile.

Monday night run: 2/20

Hey guys lets meet again at Centennial...sorry to be boring but it seems we get the best turnout there.  I think it is 1/2 way point for most. 

We will meet and stretch in the pool parking lot...the run will start at 6:30 pm and we will be running the 6 mile route and if anyone wants to add we will add 1-2 miles on after.

Post if you are coming...thanks guys see you tomor :)

Saturday Run 2/18

Join us at beautiful Waterfall Glen (On Cass Ave. 1 block south of I-55). We'll depart at 8am for a 9.5 mile loop.

Wednesday Practice

LW East HS be warmed up and ready to go at 7. We'll do a 30 minute fartlek then lots of plyometrics. Happy Valentines Day - Skull style.

Monday night run: 2/13

Monday's night run will be at Centennial Park...meet in the pool parking lot.  Please be ready to go by 6:30.

Please post if you will be meeting so everyone knows who will be there....I will not be at the workout tomorrow.  Kevin and I will be going out for V-day since we can't on Tuesday night.

See you all on Wednesday night run ...and Happy Valentines Day!!

Saturday Practice Feb 11

Meet at 40 Acre Woods at 8 am. 119th - 1 block East of LaGrange Road. Depending on the weather conditions we can hit the trails or the roads. We'll do 8-10 miles.

Wednesday Practice 2/8

Meet at LW East Indoor Track. Be warmed up and ready to go by 7 pm. If you are doing the 3 mile warm-up outside we'll depart at 6:25.

We'll be doing 5 x 1000 meters at tempo pace. So plug your 2 mile time into the McMillan Running Calculator at www.mcmillanrunning.com to get your pace for 1000 meter cruise intervals.

Talk to Craig if you're interested in doing Madison to Chicago Relay.

It seems that the first team race of the year is the Running of the Green in Tinley Park.

Monday night run: 2/6

Tomorrow night we will be meeting at Centennial Park again...it will be nice and flat for a 7 mile run.

Meet at the usual 6:30 pm time in the pool parking lot. 

Hope to see some of you!

Saturday Morning Run

Let's meet in Lemont and do the 10 mile Quarryman course.

Meet here and be ready to go by 8am. There is parking.

This is where we met last year.

We had 31 people at the track let's try to get at least 10 for this one.

The Mystery of McMillan Will be Solved

Meet at LW East Indoor Track. Warm-up 6:30. Workout begins at 7:00. We'll do 4 x 400 then a 2 mile time trial. Everyone can use the 2 mile as their McMillan Baseline. Join us afterwards at Tommy Nevins bar.

Monday night run: 1/30

The run this week will be at Centennial Park...it will be a timed 45 minute run.  Park in the pool parking lot...the run will start at 6:30 pm.

I will not be there tomorrow night I have to close...so please post that you are coming so others know who they are meeting.

See  you guys on Wednesday :)

Saturday Practice

8am - Old Plank Trail. Park in the parking lot just east of the Grainery on White St.

Wednesday Practice 1/25

LW East High School - Indoor Track
La Grange Road & Colorado Ave.
Warm-up 6:30
Practice Starts at 7:00
Be sure to know your McMillan Cruise Interval pace for 800, 600 and 400 meters,

Monday night run: 1/23

We will be running at the Palos fire station again this week for a 6 mile run...the run will start at 6:30 pm. 

Once again please wear reflective gear.

Saturday 1/21 Snow run

Meet at 40 Acres (119th & 1 block east of LaGrange) at 8 am. If there is too much snow you can hit the streets around the Palos Fire Station.

If the parking lot is closed due to the snow then park on the other side of LaGrange in the big parking lot, which is usually open.

Regarding your McMillan pace. If you have not run a race since November you can plug in the pace from Wednesday's workout. Add the times of all 3 of your miles up. Then if the workout felt hard subtract 15 seconds. If it felt easy or you were talking during the intervals subtract 25 seconds Then plug that in for your 3 mile pace. Then write down your pace for Cruise Intervals. Bring that to the workouts.

2012 Training Season Starts This Week

Wednesday Jan 18..... Dreams are born and PRs are planted.

Meet at LW East High School (LaGrange Road & Colorado Ave) in Frankfort.
Arrive at 6:30 you can warm-up on the track or warm-up outside.
The workout starts at 7 pm we'll be doing 3 x 1 mile. Plus some speed stuff.
We'll be done by 8pm
Be sure to sign-in with the park district when you get there.

All paces will be tempo - be sure to print out your mcmillan pace calculator.
If you're not sure of your current fitness and you haven't raced for a while take your last 5k and add 30 seconds to 1 minute. You can use one of the miles we run on Wednesday as a baseline for future calculations.

http://www.mcmillanrunning.com/index.php/site/calculator

Monday practice: 1/16

It's are start up week again....:)

We will be meeting at the Palos Fire station (located on 123Rd) to run a hilly 6 mile run.  The run will start at 6:30...so once again wear reflective gear and its suppose to be pretty chilly so dress WARM!!

See you then!

Saturday Practice 1/14

Saturday Practice & Marathon Viewing Party
Carl & Craig have set-up a Olympic marathon Trials viewing party at Stoney Point Grill in Mokena from 2-4. It should be the most competivie race in decades. Both men & women.
How about we start practice at 12:30pm from LW East- run for an hour than go watch the race.
If you can't make the practice - try to stop by and watch the race

Monday night run: 1/9

If anyone is interested in joining Kim and I we will be running tomorrow night at Centennial Park (park at the usual pool parking lot)

The run will be a 6 mile run through the park and neighborhood...we will start at 6:30 pm. 

It is suppose to be another mild night so take advantage of this weather before it disappears.

Monday night run: 1/2/12

Happy New Year TT&T...

We will be meeting tomorrow night for an easy 6 mile run.  Lets meet at the Tinley Park Rec center on the corner of 171st and 80th Ave... in the parking lot at  6:30 pm.

Hope to see some of you :)