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
Wednesday, March 31, 2010
Monday, March 29, 2010
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.
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.
Friday, March 26, 2010
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.
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.
Sunday, March 21, 2010
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.
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.
Thursday, March 18, 2010
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.
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.
Sunday, March 14, 2010
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 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.
Friday, March 12, 2010
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.
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.
Sunday, March 07, 2010
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.
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.
Thursday, March 04, 2010
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.
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.
Monday, March 01, 2010
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 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.
Thursday, February 25, 2010
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
Meet at 8 am
Jerry is doing 14 but shorter options are always avauilable as well as longer ones too.
Think Hills
Sunday, February 21, 2010
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.
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.
Friday, February 19, 2010
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.
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.
Sunday, February 14, 2010
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.
Warm-up inside or out but be ready to go at 7:00 p.m.
Tempo will be the work-out du jour.
Thursday, February 11, 2010
Saturday Practice
8:00 a.m. Centenial Park in Orland. Park in the Swimming Pool parking lot by Fun Dr.
Tuesday, February 09, 2010
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.
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.
Thursday, February 04, 2010
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.
Monday, February 01, 2010
Wednesday Practice
More Tempo on the LW East Track Track
Be warmed and ready to roll at 7:00 p.m. sharp.
Be warmed and ready to roll at 7:00 p.m. sharp.
Thursday, January 28, 2010
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.
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.
Tuesday, January 26, 2010
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.
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.
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