What will it be short intervals or long intervals?
Meet at LW East Track
Be warmed up and ready to go at 7 pm.
Have you signed up for Running of the Green in Tinley?
Tuesday, February 28, 2012
Sunday, February 26, 2012
Monday night run: 2/27
Lets meet at the Bettenhausen Rec center parking lot in Tinley Park. (The corner of 171st and 80th Ave). We will meet at 6:30 and do a timed run...45-60 min.
Please post who is coming so I know who is meeting.
See you tomorrow :)
Please post who is coming so I know who is meeting.
See you tomorrow :)
Thursday, February 23, 2012
Saturday Practice in Lemont
Saturday Practice for all Tinley Track & Trail Members - Join MJ and her Tri Smart team in Lemont
STARTING LOCATION: Meet at Safety Village which is located at 55 Stephen Street. There is parking both in front of and behind the building.
START TIME: 7:45am - 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.
REGISTER: The Quarryman Challenge is a 10 mile hilly race that takes place on May 12th. To register for the race, click HERE.
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. The course will also be marked.
This is a great opportunity for all of our group 2 runners to come out. There will be plenty of people to run with the course is marked. This is a perfect training run for those spring 1/2s. MJ can even give you swim stroke tips.
STARTING LOCATION: Meet at Safety Village which is located at 55 Stephen Street. There is parking both in front of and behind the building.
START TIME: 7:45am - 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.
REGISTER: The Quarryman Challenge is a 10 mile hilly race that takes place on May 12th. To register for the race, click HERE.
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. The course will also be marked.
This is a great opportunity for all of our group 2 runners to come out. There will be plenty of people to run with the course is marked. This is a perfect training run for those spring 1/2s. MJ can even give you swim stroke tips.
Tuesday, February 21, 2012
Wednesday Practice 2-22
Meet at LW East HS Indoor Track. Be warmed up and ready to go by 7.
We'll be doing 200s relay-style to get some leg turnover and then a mile.
We'll be doing 200s relay-style to get some leg turnover and then a mile.
Sunday, February 19, 2012
Monday night run: 2/20
Hey guys lets meet again at Centennial...sorry to be boring but it seems we get the best turnout there. I think it is 1/2 way point for most.
We will meet and stretch in the pool parking lot...the run will start at 6:30 pm and we will be running the 6 mile route and if anyone wants to add we will add 1-2 miles on after.
Post if you are coming...thanks guys see you tomor :)
We will meet and stretch in the pool parking lot...the run will start at 6:30 pm and we will be running the 6 mile route and if anyone wants to add we will add 1-2 miles on after.
Post if you are coming...thanks guys see you tomor :)
Friday, February 17, 2012
Saturday Run 2/18
Join us at beautiful Waterfall Glen (On Cass Ave. 1 block south of I-55). We'll depart at 8am for a 9.5 mile loop.
Monday, February 13, 2012
Wednesday Practice
LW East HS be warmed up and ready to go at 7. We'll do a 30 minute fartlek then lots of plyometrics. Happy Valentines Day - Skull style.
Sunday, February 12, 2012
Monday night run: 2/13
Monday's night run will be at Centennial Park...meet in the pool parking lot. Please be ready to go by 6:30.
Please post if you will be meeting so everyone knows who will be there....I will not be at the workout tomorrow. Kevin and I will be going out for V-day since we can't on Tuesday night.
See you all on Wednesday night run ...and Happy Valentines Day!!
Please post if you will be meeting so everyone knows who will be there....I will not be at the workout tomorrow. Kevin and I will be going out for V-day since we can't on Tuesday night.
See you all on Wednesday night run ...and Happy Valentines Day!!
Friday, February 10, 2012
Saturday Practice Feb 11
Meet at 40 Acre Woods at 8 am. 119th - 1 block East of LaGrange Road. Depending on the weather conditions we can hit the trails or the roads. We'll do 8-10 miles.
Tuesday, February 07, 2012
Wednesday Practice 2/8
Meet at LW East Indoor Track. Be warmed up and ready to go by 7 pm. If you are doing the 3 mile warm-up outside we'll depart at 6:25.
We'll be doing 5 x 1000 meters at tempo pace. So plug your 2 mile time into the McMillan Running Calculator at www.mcmillanrunning.com to get your pace for 1000 meter cruise intervals.
Talk to Craig if you're interested in doing Madison to Chicago Relay.
It seems that the first team race of the year is the Running of the Green in Tinley Park.
We'll be doing 5 x 1000 meters at tempo pace. So plug your 2 mile time into the McMillan Running Calculator at www.mcmillanrunning.com to get your pace for 1000 meter cruise intervals.
Talk to Craig if you're interested in doing Madison to Chicago Relay.
It seems that the first team race of the year is the Running of the Green in Tinley Park.
Sunday, February 05, 2012
Monday night run: 2/6
Tomorrow night we will be meeting at Centennial Park again...it will be nice and flat for a 7 mile run.
Meet at the usual 6:30 pm time in the pool parking lot.
Hope to see some of you!
Meet at the usual 6:30 pm time in the pool parking lot.
Hope to see some of you!
Thursday, February 02, 2012
Saturday Morning Run
Let's meet in Lemont and do the 10 mile Quarryman course.
Meet here and be ready to go by 8am. There is parking.
This is where we met last year.
We had 31 people at the track let's try to get at least 10 for this one.
Meet here and be ready to go by 8am. There is parking.
This is where we met last year.
We had 31 people at the track let's try to get at least 10 for this one.
Monday, January 30, 2012
The Mystery of McMillan Will be Solved
Meet at LW East Indoor Track. Warm-up 6:30. Workout begins at 7:00. We'll do 4 x 400 then a 2 mile time trial. Everyone can use the 2 mile as their McMillan Baseline. Join us afterwards at Tommy Nevins bar.
Sunday, January 29, 2012
Monday night run: 1/30
The run this week will be at Centennial Park...it will be a timed 45 minute run. Park in the pool parking lot...the run will start at 6:30 pm.
I will not be there tomorrow night I have to close...so please post that you are coming so others know who they are meeting.
See you guys on Wednesday :)
I will not be there tomorrow night I have to close...so please post that you are coming so others know who they are meeting.
See you guys on Wednesday :)
Thursday, January 26, 2012
Saturday Practice
8am - Old Plank Trail. Park in the parking lot just east of the Grainery on White St.
Monday, January 23, 2012
Wednesday Practice 1/25
LW East High School - Indoor Track
La Grange Road & Colorado Ave.
Warm-up 6:30
Practice Starts at 7:00
Be sure to know your McMillan Cruise Interval pace for 800, 600 and 400 meters,
La Grange Road & Colorado Ave.
Warm-up 6:30
Practice Starts at 7:00
Be sure to know your McMillan Cruise Interval pace for 800, 600 and 400 meters,
Sunday, January 22, 2012
Monday night run: 1/23
We will be running at the Palos fire station again this week for a 6 mile run...the run will start at 6:30 pm.
Once again please wear reflective gear.
Once again please wear reflective gear.
Friday, January 20, 2012
Saturday 1/21 Snow run
Meet at 40 Acres (119th & 1 block east of LaGrange) at 8 am. If there is too much snow you can hit the streets around the Palos Fire Station.
If the parking lot is closed due to the snow then park on the other side of LaGrange in the big parking lot, which is usually open.
Regarding your McMillan pace. If you have not run a race since November you can plug in the pace from Wednesday's workout. Add the times of all 3 of your miles up. Then if the workout felt hard subtract 15 seconds. If it felt easy or you were talking during the intervals subtract 25 seconds Then plug that in for your 3 mile pace. Then write down your pace for Cruise Intervals. Bring that to the workouts.
If the parking lot is closed due to the snow then park on the other side of LaGrange in the big parking lot, which is usually open.
Regarding your McMillan pace. If you have not run a race since November you can plug in the pace from Wednesday's workout. Add the times of all 3 of your miles up. Then if the workout felt hard subtract 15 seconds. If it felt easy or you were talking during the intervals subtract 25 seconds Then plug that in for your 3 mile pace. Then write down your pace for Cruise Intervals. Bring that to the workouts.
Monday, January 16, 2012
2012 Training Season Starts This Week
Wednesday Jan 18..... Dreams are born and PRs are planted.
Meet at LW East High School (LaGrange Road & Colorado Ave) in Frankfort.
Arrive at 6:30 you can warm-up on the track or warm-up outside.
The workout starts at 7 pm we'll be doing 3 x 1 mile. Plus some speed stuff.
We'll be done by 8pm
Be sure to sign-in with the park district when you get there.
All paces will be tempo - be sure to print out your mcmillan pace calculator.
If you're not sure of your current fitness and you haven't raced for a while take your last 5k and add 30 seconds to 1 minute. You can use one of the miles we run on Wednesday as a baseline for future calculations.
http://www.mcmillanrunning.com/index.php/site/calculator
Meet at LW East High School (LaGrange Road & Colorado Ave) in Frankfort.
Arrive at 6:30 you can warm-up on the track or warm-up outside.
The workout starts at 7 pm we'll be doing 3 x 1 mile. Plus some speed stuff.
We'll be done by 8pm
Be sure to sign-in with the park district when you get there.
All paces will be tempo - be sure to print out your mcmillan pace calculator.
If you're not sure of your current fitness and you haven't raced for a while take your last 5k and add 30 seconds to 1 minute. You can use one of the miles we run on Wednesday as a baseline for future calculations.
http://www.mcmillanrunning.com/index.php/site/calculator
Sunday, January 15, 2012
Monday practice: 1/16
It's are start up week again....:)
We will be meeting at the Palos Fire station (located on 123Rd) to run a hilly 6 mile run. The run will start at 6:30...so once again wear reflective gear and its suppose to be pretty chilly so dress WARM!!
See you then!
We will be meeting at the Palos Fire station (located on 123Rd) to run a hilly 6 mile run. The run will start at 6:30...so once again wear reflective gear and its suppose to be pretty chilly so dress WARM!!
See you then!
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