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
Monday, September 27, 2010
Thursday, September 23, 2010
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.
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.
Sunday, September 19, 2010
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.
Everyone else will do a ladder.
Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:40.
Monday, September 13, 2010
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.
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.
Thursday, September 09, 2010
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.
Marathoners run the Chicago 1/2 on Sunday. Legally or otherwise.
Skulls do both.
Monday, September 06, 2010
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.
If you want a shorter warm-up meet at 1/2 mile park.
Wednesday, September 01, 2010
Tuesday, August 31, 2010
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.
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.
Thursday, August 26, 2010
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.
Sunday, August 22, 2010
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.
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.
Thursday, August 19, 2010
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.
We'll do a long run.
Sunday, August 15, 2010
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
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
Saturday, August 14, 2010
Thursday, August 12, 2010
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.
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.
Sunday, August 08, 2010
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.
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.
Thursday, August 05, 2010
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.
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.
Sunday, August 01, 2010
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.
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.
Thursday, July 29, 2010
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.
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.
Monday, July 26, 2010
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
http://www.nwitimes.com/sports/recreation/running/article_1f8659fd-5e08-58e8-b107-94b837e6f99f.html
Thursday, July 22, 2010
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.
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.
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