Saturday Practice

Meet at 40 Acre Woods (119th Street 2 blocks east of LaGrange) at 8 am.
We'll do a long tempo run.

Wednesday Practice

We'll meet at Centennial Park in Orland Park. Park by the pool which is on Fun Dr. just west of West Ave. We'll warm-up at 6:30 and start practice about 25 minutes later. If you're running late just meet us in the pool parking lot we'll be back there at 6:55 or so.

We'll do a tempo run around the park. I'll post a map of the route tomorrow.

I encourage everyone to keep coming out now that we're outside. Everyone has laid down a nice base the past 2 months indoors - the workouts we're going to do outside will build on that and take your fitness to the next level.

If you want a shirt e-mail me (richm259@comcast.net) your size by Friday. There was a problem with the jackets so I won't have samples this week.

Saturday Practice 4/2

Great spring season guys! We turned it up a notch from last year and everyone stepped up and handled the extra workload. The added 100's & 200's we tacked on the end will pay off at the end of races - throw a few in yourself at the end of your workouts once a week or so. Saturday - Meet at Little red Schoolhouse at 8 am. We'll do a tempo and some hills. Group 2ers will like this workout too. Regarding shirts - e-mail me (richm259@comcast.net) the size you want. If you're not sure make it to next Wednesday's practice. I'll have shirts available for you to try on and hopefully jackets. Dues will be 20-$25 per person with that you'll get a jacket and a shirt. Much of the cost is offset by our sponsors. If you want additional shirts there will be an addl. charge. I'll have that exact amount by next week. Regarding dues - I also need to determine the final amount and I'll start collecting in a few weeks.

Wednesday March 30

Last week on the indoor track. Be warmed up and ready to go by 7.
It's relay night! We're going to pair up in teams of two and do 400m intervals - more details on Wednesday night.

Afterwards let's celebrate at Buffalo Wild Wings for drinks and/or dinner. Try to join us.

I have t-shirt samples which I'll bring Wednesday. You'll have a chance to pick your size. You'll only have 2 weeks to do this so try to try to make practice. Hopefully the jacket samples will be here too.

Saturday Practice 3/26

Meet at Waterfall Glen (Cass Ave 2 blocks south of I-55) at 8am on Saturday. Long run/fartlek

Speaking of fartek, try to start incorporating it into one of your weekly runs - you'll get double the benefit of the run combining a aerobic and anaerobic workout into one. Have fun with it - don't be too structured. Here's a pretty good article explaining it.
http://articleannouncer.colombot.com/primary-advantages-of-fartlek-work-out-an-interval-training-exercise-routine-to-enhance-anaerobic-as-well-as-aerobic-capacity/

Next week is our last run on the indoor track. To celebrate let's go out after practice. Mark your calendars.

Wednesday Practice 3/23

Meet at LW East High School. Warm-up from 6:30-7 and we'll start practice at 7.
We'll meet here for 2 more weeks than we'll move to Centenial park in Orland Park.

We had a great turnout on Saturday with 15 runners including 5 from group 2.

Here's the potential team jacket. Check it out and let me know what you think.
http://www.companycasuals.com/jimcoleman/b.jsp?id=1017840&parentId=750

Saturday Practice 3/19

Meet tomorrow at Little Red School House (9700 S. 104th Ave.) at 8 am. We'll do a long run with a tempo mixed in. If any Group 2ers will be there throw down a post.

It's great to see everyone get stronger on Wednesday nights. Keep up the hard work, racing season is right around the corner.

O'Bling KaChing

TT&T cleaned up at the Running o' the Green

Jerry(PR), Gaspar and Francisco swept the 40-44 AG
Rich won the 45-49 AG
Bruce won the 50-54 AG
Andrea (new runner) was 2nd in the 30-34 AG
Caitlin Nelligan 2 in the 15-19 AG
Sue set a 8K PR
http://onlineraceresults.com/race/view_race.php?race_id=17996#racetop

Practice Wednesday LW East Be warmed up and ready to go at 7 pm.

Looks like jackets won. I'll start getting some samples.

If you haven't yet friend us on Facebook. We're close to 100 fans.

Saturday Practice - Post 666

Meet at 40 Acres at 8am.

Run with the guys - or the girls(Kim and Michelle will be there doing an 8:30-8:45 pace).

Good luck to all the skulls racing on Sunday in Tinley.

Great workout yesterday crew. It looks like everyone's getting faster.
Remember you have to make at least 5 practices to get a Skull label for your car.

Wednesday Practice 3/9

LW East High School
Warm-up 6:30. Be ready to run really fast by 7.

Thanks to your generosity we were able to collect $100 bucks for the park district supervisor. I'll have a card. We can all sign it and give it to her Wed.

Dues & TT&T apparel . Next week we'll start collecting dues. Probably $20-$25. In exchange for that you get to run with a great team for a year and get a piece of the highly sought-out TT&T running gear. Guaranteed to put fear in the heart of your competitors at the starting line.
Please vote for what you would like for this year. See survey on the right.
Note if jacket wins that will raise dues to the $25-$30 level.

Do your leg drills, run and vote. See you Wed.

Saturday Practice 3/5

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

http://www.mapquest.com/maps?city=Lemont&state=IL&address=55+Stephen+St&zipcode=60439-3632&country=US&latitude=41.675841&longitude=-87.999343&geocode=ADDRESS

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


I'm not having a lot of success getting a Group 2 on Saturday. So I'm going to leave it to you to talk to your teammates and group up. Let me know and I'll post it and spread the word.

There is a group of women that run Friday afternoon at 3:30. They meet by the Palos Police Station off of 123rd street. Carrie/Sue/Karen = post some details.

We're gonna vote on the team uniform- singlet/shirt - starting next week. Check the blog by Sunday for details.

Wednesday Practice

Shorter stuff this week.
Same as usual L-W East High School Warm-up 6:30-7
Practice starts at 7.

Go to this site and plug in your most recent time from late last season or from this year. With that data the calculator will tell you what your pace should be for long runs, tempos and speed workouts. Print it out and keep it with you this is a great guide to help you plan your workout pace.

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

If you have any questions let me know.

Saturday Practice 2/24

Meet at Yankee Woods at 8:00. The parking lot is about 164th & Central Avenue.

We had 27 runners at practice last night! Great turnout. If you have any questions e-mail me richm259@comcast.net. Check the blog for the latest practice info and tips.

Also become a fan of TT&T on Facebook.

Don't forget to bring $4 to practice next week so we can get a gift card for the building supervisor at LW.

All newer runners make sure you're running at least 4 times per week. Once with us, one longer run and 2 medium runs. If you're not sure how long these should be ask me at practice.

Wednesday Practice

Note to all newer members of TT&T on Wednesday - finish your warm-up by 6:45 and meet over in the corner of the track where we met last week. I would like to go over with you the philosophy of the team and how we can best make it work for you so you acheive your running goals. I'll be able to answer any of your questions at that time.

Everyone else - warm-up and be ready to go by 7 pm.

Something to think about - several of our Group 2 runners have approached me about Saturday runs. If you are interested in getting together with some of your teammates on Saturday mornings let me know. If we have enough interest I'll try to get something organized.

Let's Crash this Party - Sat 2/19

Here's a good chance to run a 10 mile - hilly marked course. See the details from their e-mail below.

Please join TriSmart as we run a course preview of the Quarryman Challenge next Saturday, February 19th:
STARTING LOCATION: We are moving the starting location of this training run to allow us access to indoor bathrooms before the run! We will meet at Safety Village which is located at 55 Stephen Street. There is parking both in front of and behind the building. http://www.mapquest.com/maps?city=Lemont&state=IL&address=55+Stephen+St&zipcode=60439-3632&country=US&latitude=41.675841&longitude=-87.999343&geocode=ADDRESS
START TIME: 7:30am - 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.
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: https://secure.getmeregistered.com/get_information.php?event_id=4081 The course will also be marked.

Wednesday Practice 2/6

Trackin it at LW East.
6:30-7 Warm-up on the track or outside
7pm The practice starts.

We're gonna go out afterwards for a few drinks to celebrate Chris and John's birthday. Pack accordingly.

Saturday Practice 2/12

Meet in Orland Park at Centenial Park in the pool parking lot 1 block west of West Ave.on Fun Drive.
Meet at 8 am, We'll do a progressive effort long run.

Wednesday Practice 2/9

Back on the track after a 1-week hiatus. The usual warm-up from 6:30-7. Practice starts at 7.
Let's all warm-up on the track this week.

http://www.youtube.com/watch?v=GAe9SpuxtYI

Saturday Practice 2/5

Meet at 40 Acre Woods at 8 am. Just in case the lot is closed park in the lot on the west side of LaGrange. We'll do most of our run on the roads but we may hit the trails for some quad-building work.

No Practice Tonight - 2/2

I suspect the track will be closed so NO practice tonight.
Have fun running in the snow.

Any ideas on where to run Saturday?

Wednesday Practice 1/2

The status of tomorrow's practice will depend on whether LW East High School shuts down.
If the school is closed - there will be no practice.
If it doesn't close - we may try to get something together depending on the conditions.
Check back tomorrow afternoon for final details.

If you plan to run on your own - treadmill or outside do a 3 mile tempo run. Do your hip strengthening drills too.

We'll be back at it Saturday - location to be announced

Be safe.

Wednesday Practice (scroll down for hip drills)

Meet a LW East H.S. Warm-up at 6:30. Practice starts at 7.

Important Note - when you run the main portion of practice you need to stay close to your lactate threshold pace which is roughly 90% of your maximum heart rate. To get your pace go to :

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm and put in your time for the last race that you ran. Then look under the stamina section under tempo runs and tempo intervals to get the pace you should be running these workouts. EVERYONE SHOULD LOOK THIS UP. Our primary goal of practice is to improve the alactic energy system.

The 1-2-3-2-1 drills we do near the end of practice are designed to boost your neuromuscular system, another energy system that we need to strengthen.

You'll notice for the most part we're staying away from race-pace intervals - that's because if you start these too early you'll peak within about 6 weeks of starting them and unless you have a key race in April they won't do you much good - we'll save these for later in the season when the more important races hit the schedule.

here's a good article about Steve Prefontaine.
http://trackfocus.com/oregon/steve-prefontaine-and-the-civil-war-football-game

Hip Program
10 each leg
lateral leg raises - lie on side and lift upper leg - toes straight, toes up and toes down
10 Donkey kicks
10 Donkey Whips - leg out to side
10 fire hydrants
10 knee circle forward
10 knee circle backwards
standing
hurdle leg forward
hurdle leg backwards
10 lateral swings -leg swings sideways
10 linear forward leg swings

do at least twice each week.

Saturday Practice 1/29

Meet at Little Red Schoolhouse at 8:15 am for a long run.

Wednesday Practice 1/26

Good turn-out last week. We had nearly 20 runners.

Same as last week. Meet at LW east High School. Start warming up at 6:30 and we'll be ready to start at 7. You have the option of warming up outside or on the indoor track.

We'll be doing tempo intervals this week. Don't forget to do your hip strengthening routines.

Check this out:
http://www.youtube.com/watch?v=dkBOI4lNfYs

Saturday Run 1/22

Brrrrrr......
Bundle up and come to 40 Acre Woods (119th 2 blocks east of LaGrange).
Depending on the conditions we'll hit the trails or the roads.
Be on time it's too cold to wait for our tardy compatriots.

We'll depart at 8:03 am.

We'll do 8-9 miles.

How Great Will You be in 2011?

It's time to begin shaping your destiny - one stride at a time.
We're back on the track again. Starting Wed 1/19.
Meet at Lincoln-Way East H.S. (LaGrange Rd. & Colorado)
Warm-up starting at 6:30 - you can warm-up indoors on the track or outside on the roads(we'll run 3 miles outside).

We'll start the actual practice at 7:00. A mix of tempo/speed and neuromuscular drills.

http://www.youtube.com/watch?v=SHVb0lggE_c

Saddle Up - We're Back

Wake up from your long winter slumber and join us Saturday 1/15 for a long run.
Meet at L-W East High School at 8 am. Be on time. We'll run a combination of roads and snow covered bike trails. Afterwards we'll do some leg drills on the indoor track.

It's supposed to be pretty nice out so don't miss out.

Movie Night - Update and Where We are Meeting

Tuesday 1/11/11 - Hood to Coast the Movie at Marcus Theater in Orland Park at 7 pm.

Let's meet at Fat Rickys at around 6 pm which is on the other side of LaGrange from the theater. We'll head over to the movie at around 6:30

www.fatrickys.com

We start back on the track on 1/19.

Remember to keep strengthening and lengthening.

News Years Day

Tony and some of his ultramarathon crew will be ringing in the NY at Waterfall Glen at 10 am on on NY Day. They might do multiple laps- you can join them or do one.

Happy New Year.

Time for a Break

It's been a long year and it's time for our annual break.
This is just a break from formal practices which start up again on January 19th.

Here are some suggestions for the Winter Break:
1) Take a week or two off from running. Instead cross-train - do plyometrics, swim, bike, stair climb, cross country ski.

2) If you are planning to run work on building your aerobic base - do long, relatively slow runs - try to stay under 70% MHR. Slogging through the snow is a great way to build that base and also strengthen some of those small helper muscles (synergists) that don't always get used.

No matter which option you choose, start strengthening those glutes and hips. As runners these muscles get relatively week and can cause a multitude of injuries. Here's a link which shows multiple routines that you should try to incorporate into your training. Follow the suggested build-up of Coach Johnson.

http://runningtimes.com/Article.aspx?ArticleID=16625

Christmas Eve Morning

Join us for a 8:15 run. We'll meet at 40 Acres. We may run on trails and/or roads. Bring some post race snacks. Who wants to bring hot chocolate?

Saturday Practice 12/11/10

Meet at 40 Acre Woods at 8 am. There will be a 6 and 8 mile option.

Wednesday 12/15 at 6:30. Meet at Human Race Sports (a few stores north of Borders on LaGrange Road. This is the famous Sombrero run! Join us afterwards for burritos or tacos.
Bring a headlamp and sombrero if you have one.

Friday December 24th - Christmas Eve Morning Run. 8:15. Location to be annouced.

Then we are shutting things down for a few weeks. There will be no official practices until Wednesday January 19th. During this time - it's a good time to work on building your aerobic base - (long easy runs) and building your strength - cross training(cross country skiing, swimming, biking), plyos, and core work.

Wednesday Practice -

#3 in our series of head lamp runs - meet at Lincoln-Way East High School. Meet just inside the main entrance by 6:30. You'll hit the streets through Butternut Creek then hit the bike trails.

Saturday Practice 12/4

Little Red School House - 8am. First run through the snow?

Wednesday Practice 12/1

Headlamp run #2

Bring your headlamp if you have one. However if you don't you should be okay because a majority of us will.

The location is in Orland Park - Take either 135th or 143rd to 80th Ave and turn east on 139th.http://maps.google.com/maps?f=d&source=s_d&saddr=&daddr=41.638592,-87.812201&hl=en&geocode=&mra=mift&mrsp=0&sz=16&sll=41.638571,-87.81209&sspn=0.0072,0.020792&ie=UTF8&z=16 Be ready to go at 6:30. We'll run for one hour. We'll north head towards Lake Katherine.

As the year winds down it's a good time to start a strengthening program:
Lunges
Single Leg 1/4 squats (close eyes to work on balance)
Hold a squat position against a wall.
Single Leg stands - trace the alphabet in the air with the other leg
Core Work - Planks, Crunches, Side Crunches, Back Extensions
Try to work your legs 3 x week and core 3 x week.

We had a lot of injuries this year and we need to be more diligent with our ancillary work.

Saturday 11/27

Now that the competitive season is just about wrapped up(except for Steve) for 2010 join us for an easy 8-9 mile run. This Saturday we'll be at 40 Acre Woods 119th 2 blocks east of LaGrange at 8:15.

Wednesday - we'll have another headlamp run at 6:30. location to be disclosed.

Saturday 11/20 & Wednesday 11/24

The first headlamp run was pretty cool. We were only chased by one ghost. We'll be back at it 12/1. We'll head to Lake Katherine.

No official practice Saturday - if you want to run with someone post on the blog and see if you can form a run connection.

Wednesday - no practice - instead run a Turkey Trot on Thursday.

Saturday 11/27 we'll have a run. Details will be posted.

Happy Thanksgiving everyone.

Wednesday Practice(s)

Join us for our 4-week headlamp series "Blinded by the Light" runs.

We'll start at a different location each week which will be on bike trails or forest preserve paths. Bring your headlamp if you have one. However if you don't you should be okay because a majority of us will.

1st Location in Orland Park - Take either 135th or 143rd to 80th Ave and turn east on 139th.
http://maps.google.com/maps?f=d&source=s_d&saddr=&daddr=41.638592,-87.812201&hl=en&geocode=&mra=mift&mrsp=0&sz=16&sll=41.638571,-87.81209&sspn=0.0072,0.020792&ie=UTF8&z=16

Be ready to go at 6:30. We'll run for one hour.

November 24th - no run (taper for turkey trots)
Dec 1st - Oak Forest
Dec 8th - Palos?Hackneys
Dec 15th - Sombrero Run Orland Park
Dec 24th - Christmas Eve Morning Run

We'll still run on Saturdays - location to be announced.

Tinley Turkey Trot

If you're doing this race get your race number and meet us by the wooden bridge (south side) that we cross when we run to mile park from Tinley Park High School. There is plenty of parking there. We'll warm-up in this area and run to the start just before the race starts.

Wear your black TT&T gear. We'll also have some white & black face make-up if you want to run like a skull.

Saturday Practice 11/13

We need a good turnout this Saturday. We will have a film crew from Pittsburgh making a commercial about Artic Ease and they are going to be filming our workout.

Here are the details:

8:00 a.m start
We're just going to run 5-6 miles since many of us are racing on Sunday. There will be an option to go longer. I think Steve is doing 20 so he may want some company.
Meet at Pulaski Woods which is the parking area at the top of the grass hill by Bullfrog Lake.

Directions: Take 95th Street West past Willow Springs Rd. ( 104th Ave) . In about a mile you'll come to a "T" make a left. Head south about 3/4 of a mile to the Pulaski Woods Grove which will be on your right. Drive in as far as you can and park.

They will also be filming and interviewing us after the workout.

Big Week Ahead

Wednesday - meet at the Orland Park Pool at Fun Drive. Be ready to the the warm-up at 6:30. we'll go right into the run. We'll be doing a fartlek run. If you can figure out how to set your watch so it beeps at one-minute intervals do so, it will make things easier. If you have a headlamp bring that too.

Saturday - Practice at 8-9. At 9 we'll be filming a commercial for Artic Ease. We'll park at Bullfrog lake. Please try to be there as this will help the team get some international exposure. Details on where to park will follow.

Sunday - Tinley Turkey Trot - a race on our home course. We're gonna meet early and do the skull thing. More details to follow.

Fun Times at the Pub Crawl.

Great turnout, good route and lots of laughs. Thanks to Carl for organizing.

Thanks for the gift card. It was totally appreciated but unnecessary. I get my payment from you beating the competition, winning bling and achieving your personal goals. It's fun to coach such a hard-working group. I believe we do our best to achieve our potential and maximize our talent. Just a lunch-bucket crew that shows up, does the work and reaps the benefits. Here's to a good year in 2010 and an even better one in 2011!

Saturday Practice 11/6.

Join us at Henry DeTony Woods at 8am. - which is on Archer Ave about 2-1/4 miles west of Willow Springs Road. We will jump on the bike path and head west. It will be an 8-9 mile run. There is an option to go more if you need the miles. See the map below for directions.
http://www.fpdcc.com/tier3.php?content_id=68&file=map_68d2

This will be a good training run for the pub crawl later that night

The pub crawl will start Saturday November 6th at 7:30 at Buffalo Wild Wings in Orland Park. If you’re planning on eating, get there earlier and order food right away, as we will depart for an undisclosed location at around 8PM.

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.

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 I’ve missed anything or you have questions, just comment on the blog under this post. Hope to see you all there.

Wednesday Practice & Pub Crawl Details

Wednesday Practice - Meet at the Orland Park Pool - at 6:30. The warm-up will be incorporated into the run - we'll cover about 7-8 miles.

Pub Crawl
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 November 6^th at 7:30 at Buffalo Wild Wings in Orland Park. If you’re planning on eating, get there earlier and order food right away, as we will depart for an undisclosed location at around8PM.

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. Some women even did this in heels last year! (male or female, we are all tough skulls… no heels for the men though).

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 I’ve missed anything or you have questions, just comment on the blog under this post. Hope to see you all there.

Saturday - NO Practice

All skulls should run the Day of the Dead 5K in Pilsen!

Pub Crawl - Nov 6 7:30
Sat November 13th - after practice a production team from Pittsburgh will film a commercial featuring the team - try to make it if you can.

Wednesday Practice 10/27

Meet at Centenial Park in Orland Park by West Ave. & Fun Drive.
Park in the pool parking lot. We'll be doing a tempo run and some strides.

No more track on Wednesday nights. It's the park and roads for the rest of the year.

Be warmed up and ready to go by 6:30 so we can start the tempo in only semi-darkness.
Be sure to stop by practice soon - all team members get some Skull swag.

Pub Crawl - November 6th. Starting at 7:30. Details to follow.

Saturday Practice

Little Red School House. 8:00 a.m. 8-9 miles.

Pub Crawl - November 6th. Mark Your calendars - a new course.

Make sure to stop by a practice soon - you'll get a cool skull surprise.

Wednesday Practice

Meet on the track - be warmed up and ready to go by 6:40 - we'll do quarters with decreasing recovery - a team favorite.

Weekend race results - Morris 5K

Carol won the women's division
Chris finished 3rd in the men's

Why don't more of our women runners do 5Ks? You would all clean-up.

Saturday Practice

Meet at 40 Acre Woods at 7:30 for a medium distance run. Please blog in if you plan to be there.


mark your calendars - November 6th is our pub crawl. Details to follow.

Marathon Monday

Well gang it was a tough day out there yesterday with the heat. The fickle Chicago weather threw a wrench into a lot of runners race plans. After the hot summer everyone was acclimatized to the heat about a month ago - but the cooler days recently took away a bit of that adaption. One of the worst things was, it wasn't expected to be so warm so most runners did not adjust their pace until it was too late.

The good news was everyone finished. Recover and regroup and there are still some Fall races you can take advantage of with your fitness.

Marathoners - no workout on Wednesday. If you want come by and jog a few miles to circulate the biojunk through your legs. But you're invited to stop by after the workout for some beverages and a bite. We'll head over to Bailey on Oak Park Ave at 745 or so. Please stop by, we want to hear your war stories.

Everyone else be warmed up on the track and ready to go by 6:40.

It's almost Marathon Sunday!!!!!

No practice Saturday.

Good luck to all you marathoners you did the work now it's time to reap the rewards.

Marathoners - post your bib numbers so we can track your progress.

Tip #1 DO NOT overdress - it's going to be warmish by 10:00. Wear an old t-shirt you can throwaway at the start and some cheap gloves you can also ditch. It's a tank top day.

Any of you experienced TT&T marathoners post your favorite tip to help out your team mates.

Marathoners are you ready????

Taper, Stretch, Hydrate, Carb Up - Repeat. Just a few more days until showtime. The weather looks good so it's time to lock in that race plan and trust your training.

Wednesday - Meet at the track - be warmed up and ready to go at 6:40. Marathoners will do some repeat miles at race pace. Everyone else will do something else - I'm still formulating.

Saturday Practice

Steve, Kirk and Jerry are doing a long run tomorrow. Meet at Joe's Pond (a few blocks South of Little Red Schoolhouse ) at 7:30 a.m Bring your mittens.

Marathoners - stay healthy - plenty of sleep and a good diet. Race day forecast 52 degrees.

Wednesday Practice

Meet at Tinley Park High School Track. Be warmed up and ready to go by 6:40.
There will be a special workout for all marathoners.

Weekend Race Results

Francisco finished 3rd overall at the St. Stephen 5K In Tinley. Carrie won her age group,

Plainfield Harvest 5K
Chris took 1st AG; Steve took 2nd; Shane came down from the Great White North and got 4th AG.

Homewood 5K Fund Run
Rich got 3rd overall

Saturday Practice - A Classic

Meet at Little Red Schoohouse at 8 am for a long run.

Marathoners - after this weekend's long run, the hay is pretty much in the barn. It's time to cut back on the miles and stay healthy. Cut back on mileage but get in about 50% of your miles at goal marathon race pace. You want that pace to become second nature so you lock into it immediately during the marathon. Also get plenty of sleep to ward off colds.

5Kers time to step it up a bit - consider adding a second albeit shorter interval workout each week (not to exceed 2 miles) or build in some intervals into a fartlek run.

Good luck to all those racing.

Wednesday Practice- Yassos the Sequel

Marathoners will do their final Yasso workout of the year. (10)

Everyone else will do a ladder.

Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:40.

Back to the Track

Meet at Tinley Park High School. Be warmed up and ready to go by 6:40

Marathoners 16 quarters at "realistic" race pace. Based on what you ran your last 5K in.
Going faster then that will not help you in a 26 mile race! Stay in control. 1 minute recovery.

5Kers 14 quarters at goal 5K pace - what you want to run your Season Best 5K in.
1 minute recovery. Take an extra 2 minutes after your 10th one then try to do the last 4 a second or two faster than the previous 10.

Do 4-6 strides.

I will not be there- I need to go to Kierstens open house.

Saturday - No Practice but...

5Kers - run the Shorewood Scoot on Saturday.

Marathoners run the Chicago 1/2 on Sunday. Legally or otherwise.

Skulls do both.

Yasso Wednesday

Meet at Tinley Park High School. We will depart at 6:30 for 1/2 mile park for a round of Yassos.
If you want a shorter warm-up meet at 1/2 mile park.

No Practice Saturday

Enjoy the long weekend.

Next Wednesday Yassos at 1/2 mile park. Yahoooooo.

Wednesday Practice

Meet at Tinley Park High School at 6:30. We'll warm-up to mile park and do...... (you guessed it mile repeats.)

Marathoners take advanatage of the cooler wreather this weekend and get in a good long run. Try to get about 12 of the miles at about 10 seconds per mile slower than your expected race pace. It should feel fairly easy. If not -let's talk.

5kers - each week you should get in a interval workout (wednesday), tempo run or race and a long run of at least 10 miles.

It's crunch time team - work hard the next 4 weeks and the dividends will be tremendous.

Steve set at 17 second PR on Saturday at the Exelon Run.

Saturday - Tall Ship Run

Anyone interested in running along the lakefront Saturday. Meet at the 31st street beach (plenty of parking) and head north to Navy Pier. 7:30 start. If you're interested blog in.

Wednesday Night Practice

We'll meet at the Bettenhausen Rec Center, 8125 W. 171st. in Tinley Park at 6:30.

We'll do a warm-up and head to Centential Park in Tinley and do some tempo and repeat miles.

We are starting a transition from tempo(lactate threshold) to VO2 max training.

5k & 10Kers start trying to incorporate some 1-2 minute pick-ups into one of your medium paced runs during the week.

Marathoners make sure you're doing some of your medium runs at marathon pace - you want that pace to feel like an old friend on 10/10.

Saturday Practice

We'll run at Little Red Schoolhouse at 7:15. However the parking lot does not open until 8 so park by Joe's Pond which is about 2 blocks south of LRSH at the bottom of the hill.

We'll do a long run.

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.