Practice Saturday Sept 23rd

Meet at Waterfall Glen at 8:15. Waterfall Glen is on Cass Ave about 2 blocks South of I-55. It looks the run will be an uptempo loop. Marathoners will have a chance to add on as needed.

The crushed limestone surface will be great for the marathoner's aches & pains.

Practice Wed Sept 20th

Meet at the Tinley Park High School Track at 6:30. We will run over to half mile park.Meet in the parking lot. Tinley Park High School is on 171st Street about 2 blocks east of Ridgeland.

We will be leaving promptly at 6:30 so try to be on time.

If you are running late you can drive directly to the park and meet us there.

http://www.mapquest.com/maps/map.adp?addtohistory=&address=174th%20St%20%26%20Odell%20Ave&city=Tinley%20Park&state=IL&zipcode=60477&country=US&location=JHRrbo5JfVQzQk38cS2UvPkJlxva%2bXqNZedc1k8O0b8Sr1tYwLytXx8%2fqJvafS84mNtqXTNxZ%2fUwGGvLZnTibfCRgnk92lC%2fiWvxBG%2fsQRQLfJjfpI20wqcZN8hOAvhtzf577dg99cGabuUIbemSRA%3d%3d&ambiguity=1

Practice Saturday Set 16th

We are going to meet at Lake Catherine in Palos Heights to do a long run at 7:30 a.m. We will heads south towards Yankee Woods.

So far it's me Karen and Carrie anyone is welcome to join. The girls are doing 18+, I'm doing an hour. Everyone else is welcome.

Palos Heights is a southwest suburb of Chicago. Take Route 83
(also known as West College Drive or West Cal-Sag Road). The
entrance is 0.4 miles west of Harlem Avenue. Turn north onto
Lake Katherine Drive (also known as 75th Avenue). Turn right at
the “T” intersection. See map. Park to the right of the t.

http://web.extension.uiuc.edu/cook/downloads/132.pdf#search=%22lake%20katherine%20palos%22

Carl may arrange a later workout- check the blog tomorrow for details.

Practice Wed September 13th

It's a track week. Meet at Tinley Park High school Track 175th & 2 blocks east of Ridgeland. Have your warmups complete by 6:40. You can do them on the track.

We will be doing 600s, 500s and a little something extra at the end.

See you there.
6 weeks till the marathon........ Get those long runs in....

Practice Wednesday 9/6

Congrats to all those that raced the Scenic 10!

Practice Wednesday - meet at Tinley High School Track. We will depart for mile park at 6:30
Those who raced Monday will - do 3 easy miles
Everyone else will do 4-5 depending on their Fall Race aspirations.

Practice Saturday 9/2

Meet at Little Red Schoolhouse at 8:15.

Our workout will be perfect for those running the Park Forest Scenic 10 on Monday. It will be slightly modified if you are not.

It even comes with a money-back guarantee.

Practice August 30

Back to the Track.

Meet at Tinley Park High School Track (175th St. two blocks east of Ridgeland)
Start warming up on the track or the surrounding neighborhood after 6:15. Be ready to start practice by 6:40p.m.

We'll be doing 800's.

Afterwards join the team for a bite to eat or drink. Location to be determined.

If you haven't been there for a while stop by - it will only make you faster!!!

Practice Saturday 8/26

Great job to those that finished the grueling 3-week hill program - you will reap the benefits in your fall races.

Saturday Practice Meet at the I&M Canal Bike Trail in Willow Springs at 8:15
There is an an 8 and and 11 mile loop so there is plenty of opportunity to get in some long miles if you're running Chicago or Park Forest or the 1/2. To get to the Bike Trail take 104th Ave (Willow Springs Road) North to Archer Avenue. At Archer Avenue turn left. Go one block and make a quick right past the gas station. Then follow the signs down to the bike trail.

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

Save the date after Wednesdays practice back at the track we will go out for food after practice.

Don't Miss this One - Wed 8/23

The Classic Ramsgate Workout (hills & tempo)- The perfect workout for marathoners, 1/2 marathoners and those running the Scenic 10. Without having this workout under your belt going into the Fall racing season is like going to a gun fight with a knife or wearing a Shaun Cassidy shirt to an Iron Maiden concert or riding a Huffy at the Tour De France. Sensible runners won't do it.

Here are directions to the meeting place. It's 5 minutes from 40 Acres. From LaGrange Rd. take 123rd/McCartney Road west to Wolf Road (2 miles) . Turn Right on Wolf go two blocks past the Shadow Ridge subdivision and pull into the parking lot on the west side of Wolf.

We'll start the warm-up at 6:30. Be there or regret it as you get passed in your next race.

e-mail if you have any questions - richm259@comcast.net

Saturday Practice August 19th

Meet at Little Red Schoolhouse (9700 South on 104th Ave.) for a long run.

Practice will start at 8:15

Practice Wednesday and a Plan for the Fall

Wednesday 8/16 - We're going to have our last evening workout in the woods due to the ever-decreasing amount of daylight. Meet at the top of Bullfrog Lake. Take 95th Street West past 104th Ave. Turn Left when you hit Wolf Road. Go down to the second grove on your right - It's called Pulaski Woods. Pull into the last parking lot. We need to start promptly at 6:30 to get the workout in. So please be on time.

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

Here is the plan for the Fall. We will continue the hillwork phase we began last week. This is perfect for marathoners and 5K specialists alike. You can't run a quad-turbocharged 16-cylinder engine on a Prius frame and cheap tires so this phase is very important. We will then alternate between the track and neighborhood courses for the rest of the season.

8/16 Bullfrog Workout ( Hills) Strength Building
8/23 Ramsgate Workout (Hills) Strength Building
8/30 Tinley Track Anaerobic Development Phase Begins
9/6 Mile Park
9/13 Tinley Track
9/20 Neighborhood Speedwork
9/27 Tinley Track
10/4 Neighborhood Speedwork

Saturdays will be a combination of Tempo and Longer runs.

The rest of the plan will be announced later in September

Practice Saturday August 12th

Venue is 40 Acres (on 119th 2 blocks east of LaGrange Road) - Please read carefully

Marathoners - Meet at 6:50 for a 7:00am start. You will do the 8 mile loop together then meet up with the rest of the team at 8:00 in the parking lot of 40 acres for another loop.

Other Runners - Show up and be ready to run at 8:00 a.m you could do 6, 8 or more.

Welcome to our new runners - Jim, Karen and Bridget

www.provena.org/stjoesjoliet/scoop

Wednesday Practice 8/9

Run for the hills - Time to build some strength to get ready for the upcoming fall racing and marathon season.

Meet at Hickory Creek Preserve LaPorte Road Access in Mokena on Laporte Road. The preserve is on the South Side of the Street between LaGrange and Wolf Road.
Laporte is about 2 miles south of 191st street. Park in the lot right as you turn in off LaPorte Road. We have run this hill workout before in the winter. If you remember it starts by the bridge and steadily climbs up.

We will start at 6:30

http://www.fpdwc.org/hickorylaporte.cfm


Looking for a good race www.provena.org/stjoesjoliet/scoot I'm the race director.

Practice Saturday Aug 5th

Nothing fancy tomorrow - just a long run. Meet at 40 Acres at 8:00 am. Marathoners work together. I will not be there.


Check this out. I'm one of the race directors for this race.
www.provena.org/stjoesjoliet/scoot

Wednesday Practice Aug. 2

Meet/park at Joe's Pond. It's along 104th ave. just south of Little Red. This will be a great workout for everyone regardless of ability. If you are new, or unsure if others will be there of your ability, do not hesitate to come out. No one will be alone or get lost on this confined loop. I'll have a cooler with ice for everyone to use. Meet at 6:15, practice starts at 6:30 sharp.

Saturday Practice July 29th

Meet at Little Red Schoolhouse we'll start at 8:00 due to the heat. We'll do a 8-9 mile run with some up tempo work.

Wednesday Practice

Let's get some of our Lincoln Way Residents out to practice this week.

Meet at Hickory Creek Junction -
http://www.fpdwc.org/hickoryplank.cfm

Hickory Creek Junction is located on Route 30, approximately 1.0 miles west of Wolf Road, in Mokena. Pull all the way into the back parking lot. We will do some hilly repeats on grass trails. A great strength builder. We've done this practice the past two years. Bring some water it's going to be hot.

Practice starts at 6:30.

P.S. Jim Raymond & Tim Hansen tackled the Waterfall Glen course this weekend in a 10 mile race

Practice Saturday July 22nd

Hola,
It's about 13 weeks until the Marathon. That means the M'ers should be doing a long run of about 15-16 miles. Let's meet at Waterfall Glen(the trailhead is on Cass Ave. about 2 blocks south of I-55) tomorrow at 8:15. Marathoners can start earlier and jump in with us at 8:15 or they can add on some extra miles afterwards.

In either case those running at 8:15 be on time so the marathoners don't need to wait for us on their second loop.

Go Floyd!

Wednesday July 19th Practice

Wednesday will be nice and hot for everyone. Come on out and determine where your heat exhaustion threshold is. I may or may not be there due to grad school commitments. But the workout will be easy to follow for all who attend. It's a TTT classic. Meet 6:30 at the forest preserve just West of 151st and Harlem. It is on the North side of 151st. This is where we will start. We'll be doing our "Bridge to Bridge" workout. Warmup to the bridge at Oak Park Ave, and do 3 one way runs with a full 5 minute recovery. The length of each from one bridge to the other is 1.5 miles. Try to group up and stay consistant on each one and HYDRATE.

Saturday July 15 Practice

It's likely we will have a small turnout this Saturday as most regulars are traveling or racing. For those who want to come out and do a loop, meet at 40 acres at 8:30 AM. You might want to check with a teammate of your ability to ensure a running partner. We can mix in some tempo hills or modify depending on who shows (if anyone). But Wednesday promises to be a good turnout again. E-mail Eva if you're interested in the Monday run.