Wednesday Practice & Team BBQ

We're going to do the tempo run 4 miles on the Palos Park Turkey Trot course.
There are two options for warm-ups. Meet at Jerry's house 13535 Tallgrass Trail in Orland Park. We're going to jog over to the Palos Park Administration Center Parking Lot (intersection of 90th street and 123rd) the distance to get there is 2.2 miles. We'll leave Jerry's house at 6:30.

If that is too far for you just meet in the Police station parking lot. Warm-up in the neighborhood and be ready to go by 6:50 when we get there.

Now the important part - the BBQ
The Nelligans are supplying - hamburgers, brats, hot dogs and some chicken.
Team funds are paying for beer.

Everyone who comes should bring an appetizer, salad or dessert. Please post in on the blog what you are bringing so we don't have duplicates. Post your name too so we have a count of how many people will be there.

There will be a pool so bring your towels. If you haven't made it to a practice in a while here is your excuse. Don't forget to RSVP.

Here is a link to a race that will raise money for my wife Cathy and stepdaughter- Kiersten's school. Please consider putting it on your race calendar .http://www.homewoodfoundation.org/Upcoming_Events2.html

Team BBQ Wednesday Night after Practice

Mark your calendar and plan on bringing a side.

Saturday -Please read

Marathoners are meeting at 6:45 am Saturday at Yankee Woods - 165th and Central for a long run.

Anyone interested in joining Chris, the 2 Steves and me on Saturday at 8 am to do the Gladiolus 5K in Momence - They have a 5K challenge and we need one more runner for our team. e-mail me back asa:p richm259@comcast.net

Great job in the heat last night gang - that was a tough one. But our runners were tougher.

Wednesday Practice

The Famous Ramsgate Workout

To get to the workout take Wolf Road about 2-3 blocks north of 131st. Turn left (west) on Partridge Lane. Take it down to the end where is dead-ends . Park in the Cul de Sac

http://www.mapquest.com/maps?city=Palos+Park&state=IL&address=%5B1-99%5D+Partridge+Ln&zipcode=60464&country=US&latitude=41.655625&longitude=-87.89556&geocode=BLOCK

Meet there at 6:30 for a warm-up. We'll do a tempo run and some hill repeats.

Consider signing up for the following races.
Miles for James - I sent info via Facebook
Exelon Nuclear 5K - I sent info via Facebook
Shorewood Scoot - Reduced entry fee for TT&T members until 8/9 www.provena.org/stjoes/scoot

Team BBQ Wednesday 8/18 in Orland Park after the workout.

Saturday Practice and Random Stuff

- SATURDAY REVISED START TIME 7:15
We'll meet Saturday at Waterfall Glenat 7:15 a.m. Park in the trailhead parking lot. It's on Cass Ave 2 blocks south of I-55. This is a great chance for the marathoners to get a long run in.

We need a few more runners for our team at the Momence 5K on Saturday 8/14. E-mail me or blog- if you're interested.

Team BBQ tentatively scheduled for 8/18 after practice. More details to follow.

Sign up for the Shorewood Scoot before Monday and save 8 bucks. www.provena.org/stjoes/scoot. Select the team Challenge and put in Tinley Track & Trail.

Next Wednesday we've got a good workout planned in Palos Park. Don't miss it. We're 9 weeks away from the marathon and even less than that from some Fall prime races. The practices have been tough but they'll pay some huge dividends.

Stay healthy.

Wednesday Practice

The Summer Strengthening Continues. Hill Repeats on Wednesday.

Meet in the parking lot of Lincoln Way East High School (LaGrange Rd & Colorado Ave) at 6:30. We'll do a warm-up, some hill repeats and then a tempo run back.

If you want drop some water off at the running path entrance off of Rte 30, near that Mokena Municipal building. You can grab it as we head to our hills. If anyone knows the name of it - please post.

We'll be doing tempos and hills for the next 4 weeks before we return to the track.
These workouts are perfect for both marathoners and the 5Kers.

If you every have any training questions let me know I'll be glad to answer them for you.

Try Something Different

Run downtown Saturday.

Meet at Steve's House -17026 Judy Court, Oak Forest 60452
He's departing for the lake at 6:30 a.m. He'll park at 31st & the Lake and head North.
The run will start around 7:00.

Please blog in if you can make.

Hills coming up on Wednesday.

Wednesday Practice.

Meet at Centential Park in Orland Park. Park in one of the lots off of Fun Dr. by the pool. The pool will be open so spots maybe sparse. We'll meet on the bike path across from the pool entrance to warm-up at 6:30. After that we'll do a tempo run. Bring some water. The course will be designed so you can get water half way thru the tempo run.


http://www.nwitimes.com/sports/recreation/running/article_1f8659fd-5e08-58e8-b107-94b837e6f99f.html

Saturday - Tale of Two Cities

Marathoners - Led by Michelle, Nick and Pat are meeting at the Yankee Woods Parking lot (165th and Central) at 6:45 and are doing a 14-16 mile run.

Speed Specialists - Led by Kirk and Steve are meeting at Forty Acre Woods (119th , 1 block east of laGrange Rd) at 7:30 for a long-run Distance TBD

Side Note - I'm always impressed with the toughness of our team. Last night it's 87 degrees, kind of humid. I throw out the workout a 4-1/2 mile tempo run. No one complains, no one whines about the heat - just 15 athletes (skulls) sucking it up and going to work. I'm proud to coach such a team of warriors.

Wednesday Night Practice

Tempo on Tap -

Meet in the parking lot of Tinley Park High School. We'll jog over to Yankee Woods and do a tempo run. We'll depart from the parking lot at 6:30.

If you want a little shorter warm-up meet at Vogt Woods on 171st a few blocks east of Oak Park Ave. - we'll be there about 6:40.

Saturday Practice

Meet at 40 Acre woods (119th - 1 block east of LaGrange) at 7:30 for a long run with some hills .
Where are the marathoners on Saturday?

Some AG winners last night at Sundowners Mary Bogdan 1st, Chris 1st & Rich 3rd.

No Practice Wednesday - Race Thursday

Join us Thursday night in Joliet for the Sundowners 5K in Pilcher park. Afterwards Chris is having a pool party at his house, which is about 5 minutes from the race site. He'll give you directions to his house at the race.

Suggested Practice for Wednesday if you're racing. This will jump start your muscles and get them ready for the race.

2 x 200 5 k race pace
1 x 400 race pace
1 x 400 5 seconds per quarter faster than race pace
2 x 200 2 seconds per 200 faster than race pace.
4 x 100 strides
Stretch really good.

See you there - wear your Tinley Singlets

90 seconds recovery for 400s, 60 seconds or so for the 200s

Wednesday?

With the Sundowners Race on Thursday night is anyone interested in a practice?

Something low key to get ready for the race?

Saturday Practice

Meet at Little Red School House for a run at 7:30.

But park about 2 blocks south at Joe's Pond (approximately 9900 S 104th Ave. because the gates will be closed at LR School house.

Don't forget to sign up for the the Sundowner Run - it's Thursday July 15.

Upcoming Practices

Great track meet tonight - we uncovered some speed that's been kept secret.

Saturday July 3rd - No Practice. There are a lot of great races this weekend - jump in

Wednesday July 7th - The famous Bridge to Bridge Workout - meet on 151st Street 2 blocks west of Harlem in the bike path parking lot. It's on the north side of the street. We'll do a tempo workout. Meet at 6:30

Saturday July 10th - Location to be announced

Mark the Calendar for July 15th - Sundowners 5K race in Joliet. Afterwards a pool party at the Casa de Barajas. Everyone should consider doing this race it will be a good time.

Have a great 4th of July!

The Track Meet is ON.......

Beautiful weather is predicted so join us for the track meet.

But first - Some bling was taken home by the skull at the MetLife Duathlon - Mary Bogdan, Rich, John McCarthy, Gerry C, and Sue Sipich all won some age group awards. I think I got everyone.

Sombrero Summer Classic Wednesday June 23 7:00 P.M
Mokena Junior High School Track19815 Kirkstone Way, Mokena

Events
100M
400M
800M
1 Mile
2 Mile
4 x 800 Relay,
Distance Medley Relay
More details - The first event the 100m will start at around 7. We'll kinda of go in this order. Bring your kids - we'll have a 400 and 800m race between these events to give us more mature racers a little time to recover.
All races will be age graded.
You can start warming up on the track at 6:15.

Invite friends and enemies - the more competition the better you'll do.
If you have extra stopwatches bring them. If you have an extra relay baton bring it.
Relays - we'll form teams that night but think about what you want to do. I know the Masters Team wants to take down the youngsters from the under 40 crowd. If they're up to it.
Guys against the girls???

Post Race Brunch

After the Met Life Duathlon tomorrow Steve is hosting a brunch. He'll have directions at the race. He lives about 5 minutes from the race site.

The Skulls are gonna rock this thing tomorrow.

Saturday Practice

Waterfall Glen at 7:30 a.m. Meet at the trailhead on Cass Ave. 2 blocks south I-55.
Please blog in if you will be there - may be a small group.

Good luck to everyone racing the Metlife Duathlon.

The TrackMeet has been rescheduled for this Wednesday at 7 pm in Mokena. Hope to see you there.

Track Meet

The track meet will be postponed until next Wednesday. Details to follow.

If it STOPS raining by 7:15pm and you want to stop by the Mokena track for a work out, feel free to join us.

Sombrero Classic Tonight

Come tonight rain or shine.
If it's pouring we'll wait for it to blow over, move the fallen trees off the track and then race.
Seriously we'll figure something out.


Bring lot's of water & G2 it's gonna be hot!

Get Spiked up and Psyched Up

Sombrero Summer Classic
Wednesday June 23 7:00 P.M Mokena Junior High School Track
19815 Kirkstone Way, Mokena

Events 100M 400M 800M 1 Mile 2 Mile 4 x 800 Relay, Distance Medley Relay
More details - The first event the 100m will start at around 7. We'll kinda of go in this order.

Bring your kids - we'll have a 400 and 800m race between these events to give us more mature racers a little time to recover. All races will be age graded.

You can start warming up on the track at 6:15.

Invite friends and enemies - the more competition the better you'll do.

If you have extra stopwatches bring them. If you have an extra relay baton bring it.

Relays - we'll form teams that night but think about what you want to do. I know the Masters Team wants to take down the youngsters from the under 40 crowd. If they're up to it.
Guys against the girls???

Saturday Practice

Beatin the heat starting at 7:30
Waterfall Glen. Meet at the trailhead on Cass Ave 2 blocks south of I-55.

Blog in if you will be there.

Wednesday Practice

Meet at Tinley track for the last time for a couple months. Be warmed up and ready to go by 6:45. We'll be doing 400's with decreasing rest.

Next Wednesday we'll be in Mokena for the Sombrero Summer Classic Track Meet at 7 p.m.
The events are
100m
400m
800m
1 mile
2 mile
4 x 800 relay
Distance Medley Relay

Cost for Tinley Track & Trail members is $2/event.
There will be awards and they will be age-graded.
Invite anyone to join us.

Good luck to all those running Short Run on a Long Day this Thursday.

Saturday Practice - An Early One

40 Acre Woods 7:30 AM. Long Run.

Mark your calendars for 6/23 7:00 p.m. Sombreo Summer Classic Track Meet.
Mokena Junior High School

Wednesday Night Practice

Meet at Tinley Park High School Track. Were' going to warm-up over to Mile Park. We'll depart from the school parking lot at 6:35.

If you want to go right to Lewis Park -it's at 16741Riverside Drive in Tinley. We should be there by 6:50.

Hawks afterwards?

Saturday Practice

Another tough but good practice last night with over 24 people attending. As I walked around last night and asked people how they did at their weekend races there were nothing but Personal Bests and Age Group awards. Your hard work is paying off.

For those of you that are still considering coming out - now is the time to give it a try. We have a wide range of abilities and ages so you'll have someone to run with. You have nothing to lose except a few minutes off of your race times.

Now back to Saturday - meet at Little Red Schoolhouse 9700 s. 104th Ave. at 8am for a long run.

Mark your calendar for our track meet "The Sombrero Summer Classic" June 23rd in Mokena. More details to follow.

Track Practice - Wednesday

Tinley Park High School Track
Wednesday be warmed up and ready to go by 6:45.
We'll be doing a ladder workout of some sort.

Who raced this weekend?

Saturday Practice - Memorial Day Weekend

If you're not racing until Monday - run with us on Saturday.

40 Acre Woods (119th & LaGrange) 8 AM.

Good luck to everyone who is racing and God Bless America.

Wednesday Practice

This practice is geared toward those that are racing this weekend. What are you signed up for?

3 x 400 at 5K race pace
2 x 400 at 3 seconds faster than race pace
2 x 400 at 7 seconds faster than race pace

1 mile time trial.

Be at Tinley Park High School Track - warmed up at and ready to go by 6:45.

Last week we had 26 runners of all abilities doing the workout. If you haven't come out yet this year now is the time. You'll have someone to run with and you'll get to share in all the cool vibes of your fellow athletes as they get faster every week.

What a Great Practice!

It was pretty cool last night to see 26 athletes working really hard to become better runners.
Try to sign up for a race next weekend and take advantage of your fitness.

Saturday Practice - Meet at Little Red School House at 8:00 a.m.

Monday & Wedneday

Monday - meet at Swallow Cliff South at 6:15. If you are going to be there please sign into the blog so anyone else that is planning to go will know.

Wednesday - Tinley Park H.S. Track be warmed up and ready to go by 6:45. Consider running a race this upcoming Memorial Day weekend. The practices we've been doing are preparing you to run a good one. Tower Trot or Ridge Run are good choices.

Jon Sipich ran a 5K PR over the weekend.

Thinking of a track meet maybe June 23rd. We'll invite some other teams to join in. More details to follow.

Saturday -- Train where many legends were born!

If you can fill the unforgiving minute with sixty seconds worth of distance run - Yours is the Earth and everything in it, And which is more - you'll be a Man, my son. Rudyard Kipling.

Join us at the I&M Canal at 8 a.m. Park in the Metra/Trail Lot which is on Archer Road just west of Willow Springs Road. A map is attached for your convenience.

http://www.fpdcc.com/downloads/im_trailmap.pdf

There is an 8, 11, and 19 mile option. This course is almost impossible to get lost on so if you're directionally or pace challenged you'll be safe here.

Keep in mind the Ridge Run on Memorial Day - it has been deemed an official reunion run for all current & past members of the best running team in the area.

Note: If you're going to post negative comments on the site - please have the guts to attach your name.

Wednesday Practice

Tinley Park High School track. Be warmed up and ready to go by 6:45.

The intervals this week will be a little bit longer as we move closer to simulating actual race conditions.

Saturday Practice

8 am Little Red Schoolhouse. Long Run.
Positive vibes go out to our ultramarathoners racing Sat -Tony & Steve.

Tinley Track & Trail 10 Year Reunion Race

In honor of TT&T achieving this great milestone of 10 years together we thought we'd try to get everyone together regardless of whether you ran with TTT the first 2 years or the last 2 (or any in between for that matter) and reminisce about all the good times. Long lost skull Candy Herrick has communicated the following through the Skullmaster, and I have been given the honor of posting. More details will follow shortly in the right hand column.

Hello Fellow Skulls,
It's been awhile hasn't it? Could it be 10 years since we really got this group going? I know a lot has changed since then and I thought after 10 long years we should get everyone together and catch up. There's no better way to get everyone together than at a race. The Ridge Run in Beverly offers a 5K and 10K, so enter for the distance that fits your current physical condition. If you have no physical condition these days, why not put on a fanny pack and walk hand in hand with the other walkers in the 5K walk. Or you could always cheer on your favorite skull and throw balloons at their next closest competitors.

The website for the race is as follows:
http://www.bapa.org/content.asp?contentid=20

I do know that Dick's Sporting Goods will be promoting this race as part of their National Runners Month - so if you are considering this event, do not delay and sign up today!!
It would be great to see you and please forward to any skulls I omitted- I am pretty sure my email address list is outdated.

Hugs and Kisses,

Skull Princess

Wednesday Night Practice

Some great racing performances this weekend.... Great work everyone.

Wednesday night meet at Tinley Park High School Track. It's two blocks east of Ridgeland on 175th street. Be warmed up and ready to start by 6:45. We'll start back with some intervals and work on the anaerobic side of our energy system.

Saturday Practice and a few other things

Saturday Practice - 8:00 Little Red School House. If you're going to be there please post it on the blog. A lot of people are racing this weekend and you don't want to be the only one showing up.

Monday Practice???? - 19 people responded that they were interested in running at 6:00. This week we had 2 show up. What happened to the rest of you? You're part of a team - don't leave your fellow teammates hanging out to dry. We'll try again this week at 6 pm hopefully the turnout will be better.

Sunday - Good luck to everyone doing the Palos 1/2 Marathon and the Illinois/Champaign 1/2.
We have a pretty large group doing Palos (Sue, Sue, John, Dennis, Ed, Francisco, Jasper, Jerry, Mike etc.) running it. If you can, stop by and support your teammates. Be sure to post the results.

Next Wednesday back at the track. We begin to work our anaerobic system and sharpen up for some fast races.

Wednesday Night Training

Meet at Centential Park in Orland Park by the pool. We'll depart at 6:30 for a warm-up and we'll do some repeat 800s on the road. Next week we'll head back to the track for a spell.

Monday Practice

6:00 Swallow Cliff Woods South. Entrance is 119th & LaGrange (west-side) Drive all the way into to the farthest west parking lot. There will be a 6-1/2 and 8 mile option.

Wednesday will be at Centential Pool in Orland Park - 6:30. Next week we move to Tinley Park track.

Saturday Practice & Monday

SaturdayMorning Meet at Waterfall Glen at 8 a.m. Park at the trailhead on Cass Ave about 2 blocks south of I-55.

Monday - It looks like 6pm won so - we'll start having regular runs there starting 4/26.
There is a 6-1/2 and 8 mile option. Park at Swallow Cliff Woods South at 119th & LaGrange
http://www.fpdcc.com/downloads/SwallowCliffWoods2007_600dpi.pdf

If someone would like to step-up and lead/organize these runs let me know. Thanks.

Boston

Also, Heather did 3:41 @ BOSTON

WAY TO GO EVERYONE WHO RAN BOSTON!!!!

Positive Results & Practice

Boston Marathon
Gerry 3:19
Francisco 3:22
Ashley 3:27

River to River Relay - Death Race 2010
14th out of 250. 3rd in Masters Division.

Lot's of blood sweat & tears went into these results. Great job everyone.

Wednesday Practice 6:30- Centential Park meet in the pool parking lot.
Road Intervals are on the docket.

NO Practice Saturday

Good Luck to all the Boston Marathoners and River to River Runners.
Trust your training and run a hard & smart race.

Please take our poll about the return of the Monday night run at Swallow Cliff. If we get enough interest we will try to bring it back.

Wednesday Practice

Meet at the Orland Park Aquatic Center/Pool Parking Lot in Centential Park at 6:30. It will be a fun one.

Saturday Practice

Meet at Little Red Schoolhouse at 8 am. We'll be doing a tempo run. Boston Marathoners you maybe interested in joining us.

Race Season is Nearly Here!

The Boston marathoners are tapering. The River to River team is dreaming of hills. The Palos 1/2 is less then a month away. The triathletes are polishing their bikes.
It's almost time to race and show off our hard-earned fitness.

Monday meet at Swallow Cliff Woods South 119th & LaGrange (parking lot is on the west side of LaGrange) at 6:15 for a run throught the woods.

Wednesday meet at Centential Park at the intersection of Fun Dr. and West Ave.. Park by the swimming pool. Be ready to start the warm-up at 6:30. More hills are on the agenda.

The Hills Are Alive........

.........with the sound of wheezing

Palos hills are for the potty chair set. Put on your big kid pants and join in Lemont this Saturday. Meet at 7:30 a.m while we do one of the longest hills in the area - 1100 yards straight up. Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)It is a 3.0 mile warm-up to the hill.

If you prefer to do a shorter warm-up meet at the hill at 8:00. The hill is at Main St. & 4th St. near downtown Lemont.

Anyone interested in joining a team doing the Madison to Chicago 200 mile relay June 11th and 12th? I know someone putting a team together and he's looking for more runners. Contact me if you want more details.

Jim Sz

Monday & Wednesday

Monday meet at 6pm at the New Balance store on LaGrange Road for a run through the neighborhoods. Tim will lead.

Wednesday meet at Centential Park in Orland. Park in the pool parking lot off of Fun Drive. The warm-up will start at 6:30. You'll be doing hills and a hard mile.

Saturday Practice - Something for Everyone

Meet at L-W East Hight school on LaGrange & Colorado Ave at 8 am.
We'll head over to Laporte Woods and do some hill repeats.
You can then return back or several of the marathoners are adding on to make it a 20 mile day.

Monday night at 6 meet at the New Balance Store for a run through the neighborhoods. Tim will lead.

Welcome to all of the new runners that came out last Wednesday. We'll be back at Centential Park next week.

Some Race Results:
Ashely took 3rd in her AG at the March Madness 1/2
Tim took second overall at the Running of the Green 8K
Cathy set a PR at the Shamrock Shuffle
Rich & Steve dropped over a minute each on their 5 mile time at the Shamrock Shuffle compared to the Channahon Race a month ago.

Wednesday Night Practice

Meet at Centenial Park in Orland. Be ready to warm-up at 6:30. We'll do a warm-up then some tempo and/or hills.

We meet in the pool parking lot which is a block west of the intersection of West Ave (15600 South) and Fun Drive.

We may be bringing back Tuesday or Monday(what is your day & time preference?) night runs from New Balance - details to follow.

Saturday Practice

Meet at Waterfall Glen at 8 am for a long run with hills.

Park in the trailhead parking lot on Cass Ave. just 2 blocks south of I-55.

Next Wednesday we will meet outside at Centenial Park in Orland Park. More details to follow.

St. Patrick's Day Practice

LW East High School - Last one on the indoor track. Be warmed up and ready to roll by 7:00. If anyone's interested we can hit a local pub afterwards to celebrate.

Weekend race results:

Fleadh 5K - we put 5 runners in the top 10.
And the entire Nelligan clan all won some bling to honor their homeland.

Tinley 8K - Francisco finished in the top 10 and 2nd in his age group. 1 day after running 22 miles.

Weekend Double header

Saturday - Meet at Yankee Woods (Main parking lot on Central Ave.) at 8:30. We'll do 8-10 miles.

Sunday - Meet at L-W East High School - We'll head over to LaPorte Woods and do some hills.
Meet at 8:30 - don't forget to move your clocks forward.

Wednesday night will be our last indoor practice of the year. It's also St. Patrick's Day so let's hit a local pub afterward to celebrate.

MIle Sandwich on Tap for Wednesday

First - don't forget to bring $3 so we can get a gift card for the fieldhouse supervisor.

Be warmed up and ready to start the practice at 7 pm. If the outdoor warm-up group could be ready at 6:25 - we'll get a little bit of extra mileage in during our warm-up

The plan is to be at the track for two more weeks. Then we'll move outside and over to Orland Park.

You've probably noticed we've been slowly increasing the intensity and the length of the workouts. This is definitely by design. The key to endurance training is progression. As the body adapts to the previous level of training you slowly need to increase the training stimulus so additional improvements occur.

Good workout on Saturday - 13 of us tackled the hills of Lemont - the workout was tough but will pay dividends in future races.

Saturday - Quadzilla Workout

Why do the rest when you can run the best. Join us at 8:00 a.m while we do one of the longest hills in the area - 1100 yards straight up.

Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)

It is a 2.5 mile warm-up to the hill. If you prefer to do a shorten warm-up meet at the hill at 8:30. The hill is at Main St. & 4th St. near downtown Lemont.

Bride of Tempo Workout

Wednesday Night L-W East High School. Be ready to roll at 7.

Saturday 8am in Lemont. The hills in Palos are sweet and cute but it's time to step up to the next level. Boston Marathoners you should join us for this one. More details to follow.

Saturday Practice

Meet at 40 Acre Woods - 119th St. 1 block east of LaGrange.
Meet at 8 am
Jerry is doing 14 but shorter options are always avauilable as well as longer ones too.

Think Hills

Wednesday Practice

L-W East
You know what to do - be ready to start by 7 pm.

Since we're getting close to March start getting in some hills ( hilly course or repeats) on the weekends. Hills are speedwork in disguise and will make you a stronger runner.

Saturday Practice - Hills are back

Meet at 40 Acre Woods (119th st 1 block east of LaGrange) at 8:00 a.m.

We'll mix some distance and hills in a big bowl and see what happens.

P.S. If 40 Acres parking lot is closed park in the big lot on the west side of LaGrange.

Wednesday Practice

Meet at L-W East

Warm-up inside or out but be ready to go at 7:00 p.m.

Tempo will be the work-out du jour.

Saturday Practice

8:00 a.m. Centenial Park in Orland. Park in the Swimming Pool parking lot by Fun Dr.

Wednesday Practice - Climbing the Ladder

Warm-up at 6:30. Workout starts at 7:00 sharp.

In honor of Jim and Chris's birthday Wednesday we'll do a ladder
200
400
600
800
1200 (Group 2 do a 1000)
800
600
400
Do them all at tempo pace
1 minute recovery between each interval
then.....
a 108 second run(the combined age of Jim & Chris) - all out
Then do 4 laps of your favorite leg drills

I'll be celebrating my anniversary so I won't be there.
Have fun.

Saturday Long Run

Meet us at Tinley Park High School at 8 am. We'll be heading North towards Yankee Woods. After that who knows. Boston qualifiers encouraged to join us.

Wednesday Practice

More Tempo on the LW East Track Track

Be warmed and ready to roll at 7:00 p.m. sharp.

Saturday Practice

Meet at 9:00 a.m at the Franklin Loebe Center - 14650 South Ravinia Avenue Orland Park,
We'll have options from 8-13 miles.

Yoga for Runners starts at 11:45 a.m
Sunshine Yoga
9031 W 151st St Ste 205
Orland Park
(708) 873-6030

Try to make one or both.

Wednesday Practice

Let's work on better coordination of timing so neither the indoor or outdoor warm-up group is standing around waiting for the workout to start. Let's shoot for 7:00 sharp to start the actual work-out.

Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready. Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.

We'll be doing some tempo intervals.

We still have some spots for Yoga on Saturday if anyone is interested. It starts at 11:45. We'll start our Saturday morning run a little later so we can go stright from the run to Yoga.

Saturday Practice

Meet at Jerry's House 13535 TallGrass in Orland Park at 7:30. We're going to do a 10 miler.


Don't forget about Yoga for Runners - Saturday Jan 30th at 11:45 am in Orland check my post from a few days ago for details. Significant others are welcome.
$12/per person if we get 15 otherwise it's $15 per person.

Wednesday Practice

Let's work on better coordination of timing so neither the indoor or outdoor warm-up group is standing around waiting for the workout to start. Let's shoot for 7:00 sharp to start the actual work-out.

Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready.

Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.

The plan for indoors for the next 6-7 weeks is to do tempo runs, tempo paced intervals along with a tiny bit of speedwork mixed in. On weekends I encourage you to add a long run with a pattern of backing off on distance every 3rd week. The tempo and long runs combined will put you in good shape for the upcoming racing season and our outdoor work-outs starting in March.

We may try to head outdoors for a tempo run on an upcoming Wednesday night but we'll take the weather and the safety of the runners into consideration.

Yoga Ain't for Sissies!

Join us 1/30 from 11:45 to 1:00 pm
for a Yoga for Runners Class $12/pp
Spouses & Friends of TT&T Invited.

Sunshine Yoga & Spa
9031 W. 151st St. Suite 205
Orland Park, IL
South Side of Street

Saturday Morning - Just Building the Base

Meet in the parking at the bottom of the tobaggon slides on Rte 83- 2blocks west of LaGrange.

We'll start the run at 8:15. We will cut through the woods then head over to Palos Park and do the turkey trot course - Total Mileage 10-12 miles with options to go longer or shorter.

We invite all those running Boston to join us.

Wednesday Night - We Start Anew

Meet at LW East LaGrange Road at Colorado Ave. We'll start the warm-up at 6:30.
You have an option to warm-up inside or do 3 miles on the road. Dress Accordingly.

Our indoor workouts will be focused on tempo pace, with a very small amount of speed mixed in. Of course there will be the ever-popular plyometrics and leg drills.

Yoga for Runners - Anyone interested in doing a Yoga for Runners Class at 11:00 AM on Jan 30 in Orland Park ? If we fill the studio it will be $12/person. Let me know via the blog or in-person on Wednesday. Stride length is the first attribute to decrease on aging runners -this class might help slow that decline down a bit.

We're Back 1/13

Lincoln-Way Track - check back in a few days for details.

2009 Comes to A Close

Another season on the books - the 10th one for TT&T.

It's been a good year with a bunch of PRs from the 5K to the marathon. 3 Team Victories. A bunch of Boston Qualifiers. Some new races conquered. Many new members and the continued perseverance by the usual stalwarts.

Expect some new wrinkles in 2010 - we need to keep those muscles guessing.

Savor these moments - the good times and friendships formed by the members of this team don't come along every day. Stay healthy, stay motivated and let's keep riding his sweet wave for a while.

Merry Christmas and Happy New Year.

Wednesday Night & Christmas Eve Morning

Wed Night - It looks like it's just Chris & Jerry and maybe Rick. Human Race 6:30.

Thursday Morning Christmas Eve Morning - 8:15 40 Acre Woods
As is the usual tradition - there is usually some post-run bagels, doughnuts and hot chocolate so be sure to bring something and post what you're bringing so they're are not too many duplicates.

Merry Christmas Everyone. Thursday is our last team run together until Jan 13th. Have a great holiday.

Tonights run:

Hey its good outdoor running weather...if interested come run with Kevin tonight at the Orland Park New Balance. He will be running @ 6:30 pm.

The run will be 4-6 miles thru the Orland Hills neighborhood.

I will not see any of you before Christmas...so have a Merry Christmas to all you speedsters and your families!!

Saturday & A Question

Fun Sombrero Run yesterday. Nothing gets you in the Christmas spirit like running through Orland Park Mall.

Saturday Meet at Waterfall Glen at 8:15. Park on Cass Ave. 2 blocks south of I-55.

Regarding next Wednesday - there has been some clamoring for a Christmas Eve morning run.
What do you think about doing that instead of Wednesday night?

Day of the Sombrero

Wednesday night is our famous Sombrero run. Meet at the Human Race at 6:30.
If you have never done the Sombrero run do not be afraid. The Sombrero is very patient.
Join us afterwards for some Chipoltes.

Remember the Sombrero waits for no one.

Monday night:

Kevin will be meeting at the Orland Park New Balance...so if any of you guys want to go for a run...he will be running 4-6 miles in the Orland Hills neighborhood. The run starts @ 6:30 pm.

Good Article

It's a little long but this article has some good nuggets about putting together solid back-to back seasons. A few nuggets:
1) Distance trumps intensity
2) You can't run hard every workout.
3) Periodization is important - pick your spots to run well

http://www.letsrun.com/2009/training1209.php

The TT&T season will wrap up on 12/23. We will start up again on 1/13. Use this time to either recover, get some base miles in or cross train.

Runners Choice

Any ideas for Saturday - 8:30 start.................

It's 40 Acres at 8:30 - for a 6 mile loop.

PRACTICE UPDATE

SOME GUYS ARE GOING TO RUN AT LW EAST INDOOR TRACK AT 6:30 TONIGHT

NOT SURE WHO WILL BE AT THE HUMAN RACE - USE THE BLOG TO COMMUNICATE.

Wednesday Night Run

Meet at the Human Race at 6:30 for a run through the snow covered streets of Orland Park.

Next Wed. 12/16 is the famous Sombrero run. Remember the Sombrero waits for no one.

Monday night:

If anyone reading this before 6:30...Kevin will be running tonight from the New Balance store on 161st and LaGrange. Come out and run with him through Orland Hills for a 4-6 mile run.

Hope you all are doing well...see you all on Wednesday night:)

Saturday Practice

8:15 40 Acre Woods - 119th 1 block east of LaGrange.

Everyone who's running Saturday do an extra mile for Steve & Kirk who are doing the Tecumesh Trail Marathon. Send them down some aerobic vibes......


Another item for your Christmas lists:

Runner Headlamp - we're going too be doing a few night time runs this winter and the headlamps will help lead the way.

Wednesday Run

Meet at Human race Sports - We'll start promptly at 6:30. 50-60 minutes through the neighborhood.

Add this to your Christmas List -

Running Times Magazine- I know many of you get Runners World but RT is a much better magazine for runners who want to get faster not just drop 5 pounds or finish a marathon in 5 hours.

Monday night run:

Hope you all had a wonderful Thanksgiving with your families.

We will start our Monday night runs this week...the run will be @ 6:30 pm at the Orland Park New Balance store. Kevin will be leading the run throught the Orland Hills neighborhood. The run will be 4-6 miles...everyone is welcomed:)

I on the otherhand, will see you guys Wednesday where ever Rich has us running...see you then.

Turkey Trot Results

Post your Turkey Trot results:

Saturday Practice 8:15 - Little Red Schoolhouse 10-12 miles

Updates

Hey everyone...just some updates. We will be having Monday night runs @ 6:30 from the Orland Park store. The runs will be run by Kevin..so if interested come out and run with him.

Also, we will be having runs on Saturday mornings from the Lincoln Park store. The runs will be @ 8:00 am and will be run on the lakefront. The Sat runs will start start on Dec 12th. Hope to see some of you out:)

Wed runs will stay the same @ 6:30.

No Practice Wednesday

We'll skip this one - due to turkey trots and family committments. But we'll be back at it on Saturday Nov 28th. Happy Thanksgiving.

Tinley Track & Trail Won the Team Challenge at the Pilgrim Pacer today for our 3rd team win of the year. Sarah set a PR.


Lost in the shuffle:
Two weeks ago at the Tinley Turkey Trot we had some notable results:

• Ashley was the first woman finisher.
• Jerry and Francisco set PRs
• Chris and Carol were the first Master finishers
• Also in Westchester at the Veterun - Sarah was the first female finisher and winner of $250.

I encourage everyone to back off from their training for 2-4 weeks to let your body recover. Doesn't mean you have to lay on the couch. But the key to aerobic success is progression and without taking a step back every once in a while you cannot continue to progress your fitness. The college kids do it, the Kenyans do it and so should we.

Saturday Practice

Meet at 40 Acre Woods at 8:00

In addition, Steve is doing a long run later in the day - if you're interested in a later start - contact him via the blog.

If anyone is interested the NCAA Cross Country Championships will be on Versus on Monday afternoon. Might be worth DVRing. The race is in Terre Haute and one of the favorites is Naperville's own Chris Derrick.

Wednesday Practice

Meet at the Human Race for a causal run through the neignborhoods of Orland Park. We'll depart at 6:29.

Sombrero Run 12/16

A question to ponder - should we have practice next Wednesday?

Tuesday Practice:

Saturday night was a great turn out...like Rich stated we have a very unique team. I am very happy to part of a team like ours:) BTW love my skull blanket...how did you guys know i love pink!!

We will be having our last Tuesday night practice...as most of you know I will be transfering to the New Balance in Lincoln Park...therefore will be working. However, I may have someone willing to take on a Monday night practice. I will keep you all posted.

In addition, I will be having a Sunday lakefront run on Sunday mornings from the Lincoln Park store...I will also keep you all posted as I already talked to rich and Carl about the Sunday run.

It is nice to have multiple running days available to choose from..Mon, Wed, Sat, Sun. Again will keep you all posted:)

Anyway, we will be meeting at the Orland Park New Balance store tomor night @ 6 pm...the run will be a 6 mile run thru the neighborhood.

I was thinking if we can meet at 5:45 please let me know if this all works for you guys???

Thanks

Thanks again to all my teammates for the Garmin. It is greatly appreciated. It is a lot of fun coaching runners that aspire to be the best that they can be.

Rich

Saturday - Run early & run late

Practice 8:15 Little Red School House. There will be a 19 mile - WTF and a 10 mile option.

Saturday Night Pub Crawl - It sounds like EVERYONE is going to be there so try to make it.
Details on the previous post.

Pub Crawl Details - Sat. Nov 14th

This is the event you've all been training for when you're not running. November 14 marks the TTT 3rd annual Fall pub crawl. This is a nice way to finish off a successful season. Everyone is welcome to participate whether you're a seasoned veteran or someone who has only been out with us a couple times (except for Ashley who always has an excuse why she cannot attend). Also, spouses and significant others are welcome too. Note that while typical pub crawls in the city consist of walking from bar to bar, in true TTT fashion, we apply that concept to the suburbs and run what would be considered a warm-up pace from bar to bar (no one is left behind, no competitors in this event). Figure not much more than a 1/4 mile or so between bars, 5 stops total.

Here's the details for those who may join up at different times throughout the evening. Per tradition, we start by kickin it old school at Paddy B's (143rd & the tracks). Be there at 7:00PM sharp. If you're planning on eating, come earlier. At 7:30 we depart to a mystery location by orders of the Skull Master. He would like to treat us to an outdoor beverage in appreciation for all our hardwork this season. From there we go to Casa Margarita (151st & LaGrange) at 8:00 and indulge in margaritas and chips. At 9:00 we're off to Bar Louie (144th & LaGrange). At 9:45 we move on to Granite City (by popular demand) where we wind down the evening.

Note: for those wondering what to do about transportation/parking. One idea is to park on Ravinia near 143rd by Fox's. This allows you to be close to both Paddy B's where we start and Granite City where we finish.

It sounds like there is a lot of interest, so I look forward to what should be the largest pub crawl we've ever had.

Saturday Practice

Little Red School House (9800 S. 104th ave.) 8:00. Take in the last of the fall colors during a long run which will include some single track. Good Luck to those racing the Tinley Turkey Trot Sunday. Pub Crawl - Orland Park Nov 14th, 7:00p.m more details soon.

Wednesday Practice

Meet at the Human Race -we'll depart at 6:30. We'll be doing a run - it will be out & back so they'll be an option to do 4, 6 or 8 miles.

Do you want to start these runs at 6:15 or 6:30?

Tuesday Practice:

Hey everyone hope you all had a great Halloween!!

We will be meeting again at the Lincolnway East High School...please meet in the entrance of the indoor track @ 6 pm. We will be running outdoor so please dress accourdingly. The run will be a 40-45 min run through the neighborhood...followed by plyo's.

In addition, our buddies Dave Eaton and Carl Newman B-day is right around the corner. Carl's girl Christie is having a PARTY at her place on Saturday Nov 21 st @ 8:00 pm and would love for everyone to attend. The link below is the e-vite...please let her know if you will be attending ASAP. It will be a good time:)

Dave/Carl Birthday Bash.

Pub Crawl Nov 14th

Mark your calendars.