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 :)