Tuesday practice:

We will be at Swallow Cliff @ 6 pm. Park on the West side of LaGrange. We will be running 6-8 miles...please wear your cruddy shoes, because it will be messy:)

Illinois Marathon April 11, 2009:

Congratulations Tinley Track & Trail Team:

1/2 results:

Sarah= 1:24.52 ( 5th female)
Carl= 1:29.04
Colleen= 1:49.47
Craig= 1:49.47

Full marathon:

Francisco= 3:22.13 ( Francisco qualified for the Boston marathon for 2010..yea!!!)

A Spring Classic

Saturday meet at Little Red School House 9700 s. 104th Ave. at 8:30. We'll warm-up do the famous 4 mile tempo run and then run the two miles back in. Short and effective 9 miles total.

Last Practice at Centential Park

Join us tomorrow at Centenial Park 155th & West Avenue in Orland Park at 6:30.

We'll warm-up then do some intervals - in anticipation of our move to the track next weekend.

Good Luck to those running the 1/2 marathon this weekend.

Tuesday Practice:

What is up with this weather...more snow!?!

We will be at Old Plank Trail on Tuesday @ 6 pm. The workout will be 6 miles..so 3 miles out and 3miles back.

Tinley Dominates Chocolate Chase 5K

1-3-5-8-9-10-15-24-39-52-73

If you scored our top 5 finishers cross country style against the ENTIRE rest of the field we would have won 26-29. 6 of us in the top 10.

Big 5K PRs for

Jerry
Steve
Gary
Sue

The future of Tinley Track & Trail (in the form of the Barajas & Nelligan girls) finished in a big pack all under 37 minutes.

There was even rumors of one of our Hoosier members out on the course. Although this story can not be substantiated as he didn't appear in the official results..

Saturday Practice - Two choices

Kirk is doing a long run at waterfall glen - 8:30.

A bunch of us are racing in Palos Heights Saturday morn. The 5K Chocolate Chase. 9:00

Pick your poison........

Wednesday Practice - April Fools Day

Practice Wednesday will be at Centential Park in Orland. It will start at 6:30. Check last Wednesday's blog for directions if you need them.

Shamrock Shuffle Results & Wed Practice

First a rant - nearly 20,000 people did not show up for the race today! That's an embarrasment to the Chicagoland running community. The big races need to stop catering to the treadmill crowd and leave more entries available for runners that will show up no matter what the weather. Because it was too cold to wear your cute green t-shirt is not a valid reason for not racing today.

Our runners did quite well , however:

Carlos 30:58
Sarah - 31:57
Tyler 32:15
Jerry 32:42
Francisco 32:47
Becky 33:20
Ricky 34:13
Darcy 36:35
Gretchen 38:11
Colleen 45:22
Sue 46:18
Congratulations. Let me know if I forgot anyone.

Tuesday - Woods 119th & Lagrange - parking lot west side of street. 6:00

Practice Wednesday will be at Centential Park in Orland. It will start at 6:30. Check last Wednesday's blog for directions if you need them.

Snowy & Cold Tomorrow for the Shamrock Shuffle

IT'S SKULL WEATHER!!!!!!!!!

As you walk to the starting line tomorrow you'll recognize all the treadmill runners that have not run outside in 2009 by the fear in their eyes.

Saturday Practice - Good Luck to Sham-Rockers

We'll meet at Waterfall Glen (Cass Ave just South of I-55) at 8:15
Park in the trailhead parking lot.
We'll incorporate a tempo run into our long run.

To those racing on Sunday - Good Luck and ;
There are people you'll be racing against that you're better than - beat them
There are runners that are equal to you - beat all of them because you ran a smarter race
There are people that are better than you - beat some of them because they run stupidly
and.........
Pass up 3 or 4 in the final straighaway because you're a SKULL!

Running and Hydration

As the weather gets warmer our bodies require more fluid intake. Dehydration by as little as 1% of the body weight can impair performance (about 1.5 lbs on a 150 lb person). Dehydration reduces performance during prolonged training and competition and intensifies in hot environment.

Warning signs of dehydration:

• Fatigue
• Nausea
• Dark urine
• Poor concentration and headache
• Muscle cramps
• Appetite loss

Hydration Recommendation, and what you can do to avoid dehydration:

1. Drink 80-100 oz of fluid/day (10-12 cups)

2. Drink adequate fluids during 24 hrs before the event.

3. Drink 16-17 oz of fluid 2 hrs before the event.

4. Drink 5-10 oz of fluid every 15-20 min during the event.

5. Drink 24 oz of fluid for each 1 lb loss of body weight after the event.

Wednesday Practice 3/25

For those who haven't heard yet, Carrie had her baby. Mia Catherine Forystek was born March 22nd 2009. I think Mia means tempo run in Italian.

Practice tomorrow is at Centenial Park in Orland. Take 153rd west to West Ave. West Ave. south to Fun Dr. and Fun Dr. west just past the pool/water slides. Park in the big parking lot.

We'll do hill repeats and a mile perfect for the Shamrock Shufflers.

We'll start our warm-up at 6:30.

Now added - Tuesday Practices

Sarah is going to organize a Tuesday night run at 6:00 p.m. which will alternate between 40 Acre Woods and Old Plank Trail in Frankfort.

The distance will vary from 6-10 miles and it will just be a steady distance run. This is the perfect complement to Wednesday night speedwork.

This week we're meeting on Old Plank Trail - in downtown Frankfort. Parking is available on White Street just east of the tall grainery structure.

Also we are now sponsored by New Balance which is on 16131 S. LaGrange Road in Orland Park. All TT&T members get a 15% discount off all shoes and merchandise. Just tell them your with the club.

Showing Some Love to our Hoosier Friends

That's right our neighbors to the east have always kept a wary eye on Tinley Track & Trail to make sure we weren't doing any special training that they could steal as their own.

Well we are going to return the favor and hit the Dunes on Saturday and see what they could dish out.

Two meeting place options:

Take I-80 E to Halstead South. Take that to the Menards parking lot which will be on the east side of the street just past the first light. A bunch of us our meeting there and we'll carpool to the dunes. Meet at 7:00 a.m.. If you're coming leave a message on the blog.

Go straight to the dunes - Directions are pretty easy. Take interstate 80 east to highway 49 north in Chesterton. Where highway 49 ends is the Indiana Dunes State Park gate. Go in the gate and follow the signs to the nature center. Meet at the nature center parking lot. Usually at that time of the morning there isn't a ranger at the gate, but it is possible there could be one to charge admission. I don't know what out of state cost. In state is $5. Be there by 7:45

Either way if your coming leave a note on the blog.

Altogether we'll run about 12-14 of some beautiful scenic trails along the lake.

Saturday Wrap-up & Wednesday Practice

The runners of TT&T conquered the hills of Lemont Saturday morning. 13 Miles Overall. 4 of it was uphill. Remarkable efforts by everyone.

Wednesday we're moving outside. For the next 4 weeks we'll be at Centennial park in Orland Park for a mix of tempo runs, hill repeats and long intervals. These workouts will build more strength, improve our lactate thresholds and prepare us for the anaerobic intervals coming on the track in Mid April. Let's keep the momentum going we have been avering over 20 runners on the indoor track. New runners are always welcome.

Here are directions to Centennial Park

LaGrange Road to 153rd Street
West on 153rd Street to West Avenue
South on West Avenue to the 4-way stop (Fun Drive)
West into Centennial Park. Park to the west of the Water Park.

We'll do a warm-up at 6:30 and start the workout just before 7. This venue was chosen because we'll be able to providing challenging workouts for groups 1 & 2 while keeping everyone somewhat together.

http://www.orland-park.il.us/index.asp?NID=112

What the Hill?

Best turnout of the indoor season last night - 24 runners. It's good to see everyone working hard and getting better. Great job everyone.

Saturday - we'll meet in Lemont for a dose of some of the best hills in the area. Meet at Centenial Park 16028 W. 127th st. It's west of State/Lemont Road.
In total we'll cover about 9-10 miles.

http://www.lemontparks.org/map.htm

We'll start at 8:30 sharp.... There is a fieldhouse meet in the parking lot by it.

Info coming soon about our new sponsorship by the New Balance store in Orland Park.
We are also adding 6:00 p.m Tuesday night runs hosted by Sarah. Info about the location coming soon.

Check out our Facebook Group - Tinley Track & Trail - 24 members and growing.

Wednesday Practice 3/11

Meet at LW East Indoor Track.
Warm-up indoors or outside in the daylight at 6:30.
Practice on the track starts at 7 - fartlek and our last 1:40 drill - will anyone hit 3 laps?

Join us at Buffalo Wild Wings for some chow and a drink.
Hopefully this will be our last indoor workout of the year.

Saturday Practice 3/7

Meet at Little Rd School House - 9800 s. 104th Ave. at 8:30.
We'll do a tempo run and some hill repeats.
Be there rain or shine.

Great job on the mile last night everyone - huge improvement in times:

Chris 5:25 30 sec improvement
Dave 5:26
Carlos 5:30
Mike 5:34 :14 secs
Rich 5:37 :23 secs
Sarah 5:38 :21 sec
Becky 5:41
Jerry 5:45 :28 sec
Francisco 5:54 :22 sec
Carl 6:02
Jeff 6:21 28 sec
Gary 6:30 :19 sec
Kirk 6:30 :22 sec
Steve 6:36
Mary 6:38
Sarah's Dad - 7:15 - :15 sec
Ted 7:23 :3 sec
Dennis 7:36 :11 sec
Colleen 8:06
Sue 8:23

Mile Sandwich on the Menu

Bring the mustard and get ready to run.

Meet at LW East HS Indoor Track. You can warm-up inside or outside starting at 6:30. The speedwork will start at 7:00.

We'll be at the track one more week then it's time to hit the roads.

Nice Workout

Kudos to all those that braved the wind chill this morning and covered 12 miles and plenty of hills.

Also since I've been extra busy at work the past 8 weeks, I haven't had time to welcome the many new runners that ran with our club so far this year.

Cathy
Allie
Sarah
Craig
Colleen
Gretchen
Becky
Kim
Ted
Jeff
Carol
Sarah's Dad

It's also good to see some faces from last year. Hopefully I didn't miss anyone.
Keep coming out and tell your friends. We guarantee you'll keep getting faster.

See you at L-W East on Wed. Please bring $3/person we want to give the building supervisor a giftcard for Buffalo Wild Wings since they've been so accomodating.

Hills and More Hills

Meet Saturday at Hickory Creek Junction in Mokena it's near the wooden bridge that crosses Route 30 about 1 mile west of Wolf Road. Take Route 30 west and just past that bridge turn right into the parking lot.

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

We'll meet at 8:30.

Practice Wednesday 2/25

After 5 weeks on the track hopefully everyone is feeling a little faster & fitter. We'll be on the indoor track the next two weeks, then depending on the weather we may move to the roads for longer tempo work and some hills. We change the clocks 3/8 so we'll have more options.

Our workouts are open to all runners - give us a try.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.

Saturday Practice Feb 21

1 more month of Winter.....

Runners, Tomorrow meet at 40 Acre Woods, 119th - 1 block east of La Grange Rd at 8:30.

Depending on the conditions - you may run on the roads or trails.

Just in case the 40 Acre Wood Lot is closed - Park across the street - their is another lot on the West side of LaGrange.

Wednesday Practice 2/18

Our workouts are open to all runners - give us a try.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.

Race Results:

Jerry finished in the top 100 in the Aon Stair Climb a few weeks ago.

Channahon Frosty 5 Miler
Chris 30:47 won AG
Mike 31:42
Rich 32:13
Jerry 33:41 PR
Steve 35:47
Gary 36:02 PR
Rick 37:08

Valentine's Day Practice- 8:15 start

In honor of Valentine's Day we'll show our deep love of hills by doing a bunch of them.

Meet at Waterfall Glen at 8:15 Saturday. Park at the trailhead on Cass Ave - 2 blocks south of I-55. You'll get a minimum of 10 miles in. Add on more if you'd like. If you're doing a spring marathon or 1/2 marathon you'll want to do this one.

Track Practice - Fartlek 2/11

We did this work-out last year. It's time to dust it off and bring it out again.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.I

f you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your jack-rabbit speed at the door.

Saturday Feb 7th

A Little Warmer..........

Meet in the parking lot at 8:30 at Tinley Park High School 175th and 1 block east of Ridgeland.
We will run an out and back from there.

A few of us are taking advantage of the 1:00 start on Sunday and running in Channahon, the Frosty 5 Miler
Mike Blake
Chris
Rich
Ted
Jerry
Gary

Anyone else interested in stealing some bling from the Prairie State Roadrunners?

Feb 4 - Post Groundhog Day Practice

January is finally over!!!!

Same time & venue as last week but I'll hatch up a practice to give your cellular mitochondria a big boost.

Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort.
Meet in the lobby of the main entrance.If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track.

These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your cheeetah speed at the door.

Saturday Jan 31 New Venue.

We'll hit the roads this week in New Lenox. We'll head into beautiful & scenic Pilcher Park for a long run.

Meet at Chris's house his address is 251 Hampshire Ct., New Lenox, IL . Be there by 8:30.

Directions:
You could take I-80 W to Maple then head east on Rte 30 to Cedar
From Cedar and Rt. 30 go North on Cedar approx. 1/2 mile to Kimber (Just after grade school on West side of Street) turn left or West to Elm turn right and quick left of Hampshire Ct. Last house on right at end of culdesac.

All that are running are welcome to stay for a pancake breakfast. We have plenty of room and food for all that want to stay. Don't forget to bring a towel for the hot tub after breakfast. Just leave a note on the blog so I know how many to plan for.

Wednesday Practice Jan 28

I've got a cool workout planned. It came to me in a dream.


We'll meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance.

If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.

If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7.
You also have the option of doing your warm-up inside on the track.

These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals.It is too early in the season to run these workouts all out. So leave your speed at the door.

Good tough workout on the trails and roads on Saturday - were you there?

Practice Saturday Jan 24th

Mushers,

Let's meet a Little red Schoolhouse at 8:30 for our workout.

But Rich there is a lot of snow on the trails.

"I know but snow builds strength and strength is the foundation for speed and speed breeds PRs and wins races."

Anyway we'll be on the trails for about 25% of the run then the roads for the rest.

Do some core work - drink lots and stay healthy.

Wednesday Jan 21

Good workout last week it was good to run with 6 pounds of clothes.

We'll meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort.

Meet in the lobby of the main entrance.If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30. If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so.These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals.It is too early in the season to run these workouts all out. So leave your speed at the door.

Try not to wear any TT&T gear.

Saturday Practice Jan 17th

Let's meet at Lincoln-Way East High school - LaGrange road & Colorado Ave. Meet in the main lobby. We'll depart at 8:30. We'll head through Butternut Creek and hit the bike trail and do a few hill repeats.

Depending on how many miles we get in outside there might be an opportunity to do a few miles on the indoor track - so if you're interested bring some shorts.

Dress warm and see you Saturday.

Wednesday Jan 14

We'll meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance.

If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30. If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so.

These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals.
It is too early in the season to run these workouts all out. So leave your speed at the door.

And of course we'll be doing plyo drills.

The objective for the next 6 weeks is to build strength and improve our aerobic developement. The long runs and the hils we are doing on Saturday are a big part of this so try to make both workouts when you can.

Welcome Back

We embark on our journey to fitness and racing excellence on Saturday January 10th.

We'll meet at Little Red Schoolhouse at 8:30 if the trails are run-able. Always check the blog Friday evening for the final word.

In the meantime do miles, plyos and core strengthening exercises. We'll be doing some plyos and core work after our indoor track workouts starting Jan 14th. On the track we'll mainly do tempo paced and progressive runs.

If you live in the L-W school district be sure to stop in one of the park district offices to get your resident's pass to run indoors at L-W East. I think there is one near downtown Frankfort.
If anyone else needs one we'll talk off-line.

See you soon.

Shhhhhh.... We're taking a long winter nap.

We'll be back on Saturday January 10th.
Merry Christmas & Happy New Year

Twas the week before the marathon and all through the track
The runners were doing a warm-up, a short out & back

Their flats were laced on their feet with
hopes that their coach would soon be there.

The runners were striding, their faces in pain
While dreams of P.R.s danced in their brain

And Kirk with his new hat and Rich said do ladders
Out on the track the runners did scatter

When out on the infield arose such a racket.
It seems that Darcy was wearing her three Tinley jackets.

Around the track Group1 flew like a flash
As usual Eaton ran like it was a 100 yard dash

When what to our wondering eyes should appear
But a fired-up Group 2 led by angry Keifer

The group of runners appeared so lively & quick
I knew in a moment they ran a 76

Now Jerry, now Gary now Mary now Austin
On Raymond on Miller on Steve O and Tyler

To the end of the track to the end of the wall.
Now dash away! Dash away! Dash away all!

Merry Christmas TT&T!!!

Wednesday Dec 24th. 8:30 a.m. at 40 Acres This is our popular Christmas Eve morning run. After the run we usually have hot chocolate, schnapps, bagels, donuts etc. If you can make it blog-in and say what you're bringing so we don't have too much duplication. Some proactive skulls are already on the board. If the 40 Acres Parking Lot is closed go directly east across LaGrange Road and park in that lot.

'Twas the week before the marathon and all through the track
The runners were doing a warm-up, a short out & back

Their flats were laced on their feet with care
In hopes that their coach would soon be there.

The runners were striding, their faces in pain
While dreams of P.R.s danced in their brain

And Kirk with his new hat and Rich said do ladders
Out on the track the runners did scatter

When out on the infield arose such a racket.
It seems that Darcy was wearing her three Tinley jackets.

Around the track Group1 flew like a flash
As usual Eaton ran like it was a 100 yard dash

When what to our wondering eyes should appear
But a fired-up Group 2 led by angry Keifer
The group of runners appeared so lively & quick
I knew in a moment they ran a 76

Now Jerry, now Gary now Mary now Austin
On Raymond on Miller on Steve O and Tyler
To the end of the track to the end of the wall.
Now dash away! Dash away! Dash away all!

Wednesday Practice

Join us for our 32nd Annual Holiday Lights Run through Orland Park. Meet at Human Race Sports 152nd & LaGrange and be ready to depart at 6:30.

Sunday Night at 7:00 P.M on Discovery Health there is a hour-long program about Jamie Parks, the local runner that pushes his wife in a wheelchair during races. The show is called Marathon Love.

Saturday Practice

Meet at Little Red Schoolhouse at 8:30.

The course will not be as exciting as the what we did on the sombrero run but there will also be less of a chance of being chased by security personnel.

The Sombrero will return in 364 days - we will anxiously await.

Return of Sombrero

Kiss your significant other - hard on the lips.
Pat your dog on his head.
Give your boss a mischievous wink.

And be at the Human Race on Wednesday Dec 10th at 6:30 SHARP.

Because tonight you run with the sombrero and..........

remember............... the sombrero waits for no one!



Join us after the Sombrero Run at Chiplotes for a burrito feast.

Saturday Practice

We'll leave from 40 Acres at 8:30 and do some trails and single track.

Next Wednesday is the Sombrero Run - "Return of the Sombrero"

Wednesday Night Run

Meet at Human Race Sports - 6:30. We'll do an hour run.

Here's the plan for the rest of the year: We'll run on Wednesday Nights and Saturday mornings until Saturday 12/20. We'll do our ever-popular Christmas Eve Morning Run and then we'll take a break for a few weeks. We'll start back on Wednesday January 14th. It's a matter of personal preference r you take a few weeks off from running but in either case I encourage you to cross-train. Hit the weights, swim, ride an indoor bike take a yoga class etc..


All the Turkey Trot Results

Tinley Turkey Trot
Place Name AG Time
8 Chris Barajas 2 18:14.4
10 Rich Matula 3 18:47.0
18 Francisco 5 19:21.4
29 Michelle Manzos 1 20:05.5
34 Carlos Cuevas 7 20:41.3
35 Steve Amann 8 20:42.7
40 Jerome Nelligan 10 21:03.9
47 Gary Doyle 12 21:24.8
54 Kirk Zoellner 13 21:40.0
59 Richard Miller 6 21:50.9
71 Diane Gallagher 3 22:50.7
83 James Szubryt 18 23:33.3
116 Ed Hoffman 25 25:11.7
153 Kevin Murray 31 27:07.3


Palos Turkey Trot
Steve 27:59
Jerry 28:16
Carlos 29:33
Gary 29:09

Pilgrim Pacer
Michelle 19:46

Orland Turkey Trot
Rich 16:05
Tim H 17:24

Highland Pumpkin Plod
Jim Sz 45:50
Orland Hills ?????

Saturday Practice

Meet at Little Red Schoolhouse at 8:30. We'll do 8-9 miles.
How did the Turkey Trots go?

No Practice Wednesday But there is on Saturday!

NO PRACTICE WEDNESDAY- RUN HARD ON THANKSGIVING - BE COURAGEOUS.

Keith and his crew will be running at Waterfall Glen at 8 am Thanksgiving morn. Anyone is welcome to join in.

We'll be back at it on Sat 11/29 Little Red School House at 8:30

Good luck running your turkey trots. Recruit some new members!

Pub Crawl & Tinley Turkey Trot

Great turnouts at both events. 13 racers, 20 crawlers
We'll let the photos do the talking....

Practice Wednesday 6:30 at Human Race Sports

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Saturday Practice

Keith Leikel's brother Lester passed away. The wake was Wednesday, Nov.12th On behalf of Tinley Track & Trail, we send our condolences.

Practice Saturday - 40 Acre Woods 8:30.
Pub Crawl Saturday Night - See Post below

Bar Crawl Details -UPDATED!

The 2nd annual TTT Bar Crawl is Sat. Nov. 15th starting at 7:00PM. This is the event you've all been training for when you're not running. This is a nice way to finish off a successful season. Everyone is welcome to participate whether you're a seasoned veteran or someone who has only been out with us a couple times. Here's the plan... Start at Paddy B's on 143rd and SW Highway. Meet at 7:00 PM. After we get stared at by the locals and regulars who call this place home, we head to Hooters by foot at warm-up pace. Once at Hooters we will achieve payback for the staring we received at Paddy B's. A quick pitcher there, and we're off to Casa Margaritas, then after tres Margaritas grande, we run rapido to Bar Louie where we cap the evening. Note we will spend approximately 1/2 hour at each place. If you can't get to Paddy B's by 7;30 when we leave from there, you can always meet us at Bar Louie around 9:30. Dress in something that looks halfway decent but you can still run in (think TTT jacket and black running pants). Consider parking at Bar Louie or somewhere between there and Paddy B's like Ravinia to begin with so as not to be so far at the end of the night. If I have forgotten something let me know.

Wednesday Practice 11/12

Practice Wednesday Meet at Human Race Sports 152nd & LaGrange at 6:30. We'll do our last tempo run of the season in Crystal Tree.

Great turn-out yesterday there were at least 13 of of racing - it was very cool to see all of the black shirts with the skulls.

Saturday Nov 8th

Due to the high number of harriers racing on Sunday at the Tinley Park Turket Trot there will be no official practice on Saturday.

Wear Tinley Black to the race if you have it.

However Jim Raymond is going out to Waterfall Glen for a loop on Saturday - if you're interested send him an e-mail. jwilliam10@yahoo.com

Kevin Murray is collecting stuff to fill a CARE package for John Spannuth one of our teammates who is stationed in Iraq. If you can bring some toiletries, magazines, etc. or a small donation and give it to Kevin on Sunday or next Wednesday. God willing John will be back running with us next summer. And speaking of Sommer has anyone seen him lately?

The pub crawl is slated for Saturday November 15th. This is a fun time so try to participate if you can. Carl will provide more details soon.

Wednesday Practice

Wednesday Nov 5th - Meet at Tinley Park High School Track at 6:30. We'll jog over to Vogt Woods then we'll do a tempo run over the Tinley Park Turkey Trot Course.

A lot of the team is doing this race be sure to sign up and join the blackout.

Saturday Practice

Tour the Trots.

There has been some interest in running the turkey trot courses so here are two opportunities

Saturday Meet at 40 Acre Woods -119th, 1 block east of LaGrange. From there you'll head over to the hilly Palos Park Course. Meet at 8:30.

Wednesday Nov 5th - Meet at Tinley Park High School Track at 6:30. We'll jog over to Vogt Woods then we'll do a tempo run over the Tinley Park Turkey Trot Course.

Fun times last night after practice at the Blue Fox. That's it for the track until next spring. No tears were shed.

Pub Crawl is coming................

Last Track Workout of The Year

Meet at Tinley Park High School Track. We're going to do a fun, quick yet effective workout on Wednesday. Try to be warmed up and ready to go by 6:30.

Afterwards let's head over to the Blue Fox for some pizza and drinks. The team champs at the Shorewood Scoot is buying the first round with their winnings. Even if you're not going to practice try to stop by (We'll be there by 7:45). We haven't seen some of the marathoners for a while and it would be great to hear your stories.

Don't forget to sign-up for the Tinley Turkey Trot - let's make the finish line a black-out.

Race Results
RicK Miller Sycamore 10K 45:47

Best Run of the Year

Fall Colors are at their peak! We'll be running through the magnificence this Saturday. Meet at Little Red Schoolhouse at 8:30. It will be just like one of those Michigan radio ads.

Next Wednesday we'll practice on the track. Afterwards we'll celebrate the end of track workouts by heading out for some pizza and beverages. Even if you don't make the workout stop by for a bit. More details next week.

Wednesday Practice 10/22

Meet at the track at Tinley Park High School. We'll be doing some short intervals. Be warmed up and ready to run by 6:35.

Race Results
Flossmoor 5K We went 1-2-6 with Chris winning then Rich and Gary(P.R.)

Orland Park Ride & Tie Skullduggery (Rich & Chris) Overall winners - 4th Year TT&T has won this race. Steve & The Continental(Trail Skull Dogs) dipped their toe into multi-sport racing with an age-group win.

Any more results?

Saturday Practice

No official practice Saturday - marathoners take it easy. Everyone else do a race. There is the Flossmoor 5K, the Orland Ride & Tie & numerous other events.

There will be practice on the track - Wednesday and we'll hae practice next Saturday.

Don't forget to post your results.

Wednesday Practice

500's & 300's that's the workout du jour - be warmed up and ready to go on the track by 6:35.

Marathoners - take it easy - a few days off than only light jogging.
Everyone else - there are some prime races coming up and the weather will be perfect - jump in.

Save the date -Tinley Turkey Trot Nov 9

Marathon Results

Bruce Hall 3:00:00
Tyler 3:09:47
Mike Blake 3:13:31
Tim Buttimer 3:19:59
Jim Raymond 3:20:06
Darcy 3:38:02
Francisco 3:40:59
Brian O'Donnell 3:43:25
Tim Hanson 3:52:37
Karen Duffy 3:58:53
Ricky 4:08:04

Not sure of Carlos's last name & John ran under someone else's number

Marathon Weekend

Saturday -Practice is 8:30 at Little Red Schoolhouse but due to the marathon and other races - be sure to check in on the blog if you'll be there, so you don't run alone.

Marathoners - the traditional TT&T meeting place is in the Hilton on Michigan Ave. Go in the main entrance on Michigan and go up the big circular staircase and meet on the second floor. There are washrooms. This is a good place to meet and wish your teammates well. Many of you said you would be there at 6:30.

There are a big contingent of marathoners from the team. Good luck to:
Bruce
Tyler
Tim B
Mike
John
Ricky
Carlos
Francisco
Tim H
Darcy
Jim Raymond
Karen
Brian O'Donnell

Carb Up, Hydrate Up, Follow Your Race Plan and remember by running smart skulls don't get passed they do the passing. Listen to your respiration - it's the tell-tale sign if your running too hard.

Mark the calendar

Tinley Turkey Trot - November 9th - everyone should be there.
Pub Crawl Nov 22nd

Wednessday Practice

We'll meet at Tinley Park High School and run on the track. Be warmed up and ready to go by 6:35.

Marathoners - will do three miles a race pace with a 1 minute recovery between each. Everyone else will be doing a ladder.

Any race results?

Joe Simone made his comeback Sunday at the Lift & run 5K with a 19:40 with 12 lifts. Rich ran 18:35 with 14 lifts.

Keith ran a 27:03 at the Morton Arboretum 5K

Saturday Practice & Some Other Stuff

Saturday - Meet at Little Red School House at 8:30. Marathoners can get in their last long run (10-12 miles, some at race pace) and everyone else can some miles in with a tempo finish.

Okay, here is the plan for the rest of the Fall Season - we'll meet at the track for the next 4 weeks. Our workouts will be a little shorter(both in interval length and overall speed mileage) but also a little faster as we try to squeeze the last bit of speed out of our legs.
There will be a special tapering workout for marathoners.

Then the next two Wednesdays Nov 5th & Nov 12th - we'll do some tempo runs to keep people sharp for the Turkey Trot Season. After that we'll continue to meet on Wednesday nights to do a casual hour run. We'll keep that up through mid December. Then we will shut it down for about 4-5 weeks. And then start up again in the 3rd week of January. (The plan for Saturdays in a future blog)

Racing - Everyone is in or close to peak racing form - take advantage of this and get some races in. The weather is perfect and you should run some great times. I know it will start to get a little more challenging to get your miles in as it gets darker earlier and the temperature cooler but hang in there for another few weeks and great things will happen. I promise.
Mark your calendars for November 9th - It is the Tinley Turkey Trot and it will be a great race on a fast course to do as a team.

Marathoners - cut back on your mileage - but still get a lot of work in at marathon race pace - now is the time to lock into how that will feel on race day. Don't forget to carbo load.

Wednesday Practice

Meet at Tinley Park High School. We'll be jogging over to 1/2 mile park. Which is actually called Nasebandt Park (we'll meet in the NE corner ( 174th & Odell Ave.)

http://www.mapquest.com/maps?city=Tinley+Park&state=IL

We'll leave the High School at 6:35. If you're running late you can drive directly to the park.
Wear light color clothes because it's getting dark out early.

Marathoners will do another set of Yassos and everyone else will be doing 1/2 mile repeats.

Last week Francisco won the St. Stephens 5K in 19:27

Steve finished 88th at the Xterra National trail Run. In a time of 1:40:20

Plainfield Harvest 5K
Chris 12th 18:21 1AG
Rich 13th 18:27 2AG

Morris 5K
Chris 6th 18:15 1AG

Saturday Practice 9/27

Harriers, meet at 40 Acre Woods Forest Preserve at 8:30. It's at 119th and just East of LaGrange.

Wednesday Practice - Miles

No one should miss this workout.
Including all the marathoners; Bruce, Ricky, Mike, Tim B, Jim R, Tim H, John, Francisco, Carlos, Tyler, Karen and Darcy. If done right it's worth about 4 minutes on October 12th.

It's the capstone workout for both marathoners and the middle distance runners.
We are doing a 1-1/2 time trial on the roads sandwiched by two miles on the track.
We need to start promptly at 6:40 at Tinley Park High School so be warmed up and ready to run.

Don't bring too much extra stuff to the track because we'll need to jog to the road after the 1st mile on the track.

Kirk finished in 10th place in a 5K in VA.

I have a nice supply of long sleeve TT&T shirts especially women's sizes and even a few small ones good for kids - bring your loose change. I also have a Medium jacket - I would love to get rid of for $15.

Practice Saturday

Everyone looked strong on Wednesday. Practices have been tough, but hang in there a few more weeks. The hard work will pay off.
Get out there and race! Show off your fitness. Beat some people.


Meet at Little Red Schoolhouse at 8:30 on Saturday. We will do a tempo run.
Great opportunity for those training for the marathon to sandwich the tempo run into their long run. After you do the tempo run you'll be pretty tired. Run 6 -8 more miles at this fatigue level and it will mimic the final miles of a marathon.

Wednesday Practice- Yasso & Quarters

Marathoners will be doing 8 or 9 Yassos
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
Our Yasso rest will be a little shorter than noted in the article.

Everyone else will be doing a bunch of quarters - with short rest. Please figure out your realistic 5K race goal pace before you come to practice.

For example Jerry ran a 20:27 5K. His goal is to break 20. That pace is 6:26 per mile or 96 second per quarter - he should run this workout at 93-94 seconds per quarter. Just a few seconds faster that race pace.

We're meeting at Tinley Park High School Track - be warmed up and ready to run by 6:40.

Saturday Practice

Meet at Little Red School House at 8:30 for a progressive paced run. There will be opportunities to add some miles on at the end.

Jamie Roberto may come out on Saturday if any of her old crew will be there to run with her. If you can make it. (You know who you are) let her know via a post on the Blog.

Marathoners get those long runs in - only a couple weeks until taper.

On Wednesday Marathoners will be doing Yassos. Everyone else will be doing 400s on the track. I'll explain the Yasso workout in my next post.

We are just about ready to enter our peak phase of fitness. It doesn't last long. Pick some races and go after it.

Wednesday Practice 9/10

Meet at Tinley Park High School in the Parking Lot.

We'll do our warm up run over to Vogt Woods Park on 171st St. departing at 6:40.

Once there we will be doing some segment runs (approximately a mile each) on the Tinley Turkey Trot Course. Please try to be on time as we are fighting an unwinnable battle against early nightfall. Anyone is welcome to attend these workouts, which are perfect for those preparing for 5Ks up to a marathon. Next week - Marathoners will be doing Yasso 800s.

If you ordered a shirt please try to stop by and pick it up before or after practice.

Tinley Wins Team Title

Tinley beat out Prairie State Road Rnners by two minutes to win the Team Challenge at the Shorewood Scoot- in addition they took home plenty of individual AG awards.

4 Chris Barajas New Lenox IL 1M 45-49 18:00.5 Possible PR
8 Carl Neuman Orland Park IL 2 M 30-34 18:58.0
16 Jerome Nelligan Orland Park IL 2 M 40-44 20:27.9 PR - two minutes
17 Steve Amann Oak Forest IL 2 M 45-49 20:28
21 Jim Raymond Highland IN 1 M 55-59 21:01.5
24 Mary Bogdan Frankfort IL 1 F 35-39 21:27.5
33 Richard Miller Worth IL 2 M 50 -54 21:51.7
66 James Szubryt Mokena IL 7 M 40-44 23:56.7

Saturday Practice

It was a great turnout at practice last night and at the Blue Fox afterwards......... We'll try to head back there a few more times this season.

Saturday - Most people are running the Shorewood Scoot or cannot make practice for various reasons - so here is what we'll do.

We will not have an official practice - but if anyone wants to run saturday, feel free to use the blog to set-up a time and a place to to run.

Map of location of Shorewood Scoot
http://www.mapquest.com/maps?city=Shorewood&state=IL&address=852+Sharp+Dr

If you ordered a shirt - try to stop by at our next practice on wednesday to pick it up.

Wednesday Practice

The road to terminal velocity continues this Wednesday.

Meet at Tinley Park High School Track - be warmed up and ready to go by 6:40 - we'll be doing 800's and 1200's

After Practice let's stop by the Blue Fox Bar & Grill 179th & Oak Park(THEY HAVE A GREAT BEER GARDEN) I'll have the shirts - so bring your money. $10 per shirt. They have some drink specials and also a possible food special for the team.

I also have some long sleeve coolmax tops available for $10 and 2 M and 1 L jacket for $15 each. First come first served.

Shorewood Scoot -I saw some of the Prairie State Road Runners at the race on Sunday and they are feeling pretty confident they will win the team title again this year. We could use a few more racers on Saturday - how about it runners are you up for the challenge? It's going to be a pretty small turnout for Saturday's Practice so you could get your miles in out here.

Weekend Race results

Oak Brook Half
Tyler 1:25:52 3 in AG
John M 1:30:35
Darcy 1:40:42 2 AG
Keith L 2:04:25
Tim H 1:43:00

5 Mile Park Forest
30:17 3 in AG
Jeff W 37:14
Diane G 37:56

Nike Human Race
Rich 39:12 1882 in the world

If I missed anyone post it up.

Saturday Practice 8/30

Good tough practice last night.
Join us next Wednesday after practice at the Blue Fox where we'll pass out the team t-shirts, bring your money. The Blue Fox which is only about a mile from the track is offering some food & drink specials to the team. Stop by if you can. We'll have more details at practice.

Saturday -Meet at 40 Acre Woods - 119th one block east of LaGrange we'll start at 8:30. We'll do a progressive paced run. After 4 miles steady pace the next few miles will each get a little faster.

Turnout hasn't been great on Saturdays and I understand that a lot of people have family commitments or are racing - but be sure if you don't run with the team that you do a tempo/fartlek/progressive run once per week in addition to a long steady run of 8-12 miles (of course more for marathoners). These two runs + Wednesday speedwork will put you in your best position to race well the rest of the season.

Good luck to everyone racing this weekend - post your results.

Wednesday Practice & Training Stuff

We'll meet at Tinley Park High Schol Track (175th - 1 block east of Ridgeland). Be warmed up and ready to go by 6:40. It's starting to get darker earlier so we need to start on time.
This week we'll be doing 600's.

Here's the plan for the next 8 weeks on the track:

We're going to increase the distance of our intervals the next few weeks until we max out at a mile. Then we are going to start decreasing the distance and the number of intervals as we sharpen up our speed.

Some principles to keep in mind.
This journey to peak form needs to be progressive - each week we are going to make one of the variables a little tougher - the distance of intervals, the recovery or the number of intervals. You want to keep the speed consistent -but we will work on that as we start decreasing the distance and number of the intervals.

On Saturdays we will either - do a tempo run, fartlek, progressive paced run or race. This will be your second hard workout of the week. The only thing missing is a long run which you'll need to do on your own.

We'll pass out the t-shirts you ordered on Wednesday Sept 3rd at the Blue Fox Restaurant in Tinley after practice. Please try to make this practice and bring your money that night. More details to follow.

Saturday 9/23 Practice

Meet at Little Red School House 9700 S. 104th Ave. at 8:30. We'll do a long run/fartlek.


Is anyone going to be in the vicinity of Niketown tomorrow? It's packet pick-up for the Nike Human Race. If so please e-mail me.

Don't forget to sign-up for the Shorewood Scoot. Great course, good cause - only $20.
www.provena.org/stjoes/scoot

Wednesday Practice August 20th

We're back to the track.

Meet at Tinley Park High School track it's on 175th, one block east of Ridgeland.
Be warmed up and ready to run by 6:45. You can warm-up on the track or in the neighborhood.
Just in case the track is in use due to football - Carl will have an alternative road workout.

We will meet at the track for the next 9-10 weeks. Not every single workout will be on the track but for the most part we'll meet there. Anyone is welcome to join us.

I'll explain the philosophy of what we're doing within the next few days on the blog site. But you can expect to run your peak performances between 9/27 and 11/1. So try to pick a few races between those dates. It's not to say you won't run well before or after those dates but you should run better during your peak.

We are doing 400 meter intervals this week. Run them controlled. Only 2-3 seconds faster than race pace. This is our 1st week back on the track don't go crazy. The speed workouts need to be PROGRESSIVE to work. You'll have plenty of time to put the hammer down in a few weeks.
Carl will run the workout - I have a work committment.

Don't forget about the Shorewood Scoot - We should put together a team!
www.provena.org/stjoes/scoot

I'll have the shirts next Wednesday.

Saturday August 16th

Long Run at Waterfall Glen. Meet at the Trailhead Parking Lot on Cass Ave. it's about 2 blocks south of I-55. We'll start at 8:15. Marathoners - consider adding some miles before or after this run for a solid long run day.

Good times last night at the barbecue. - Thanks to Carl for organizing.

Congratulations to Steve for qualifying for the Xterra Trail Running Championchips in Bend Oregon. http://www.xterraplanet.com/xduro/nationals.html

Good luck to Jim Raymond as he treks up Pikes Peak this weekend.

We could use a few more runners for the Shorewood Scoot Team Challenge on 9/6 - so far Chris, Carl, Gerry and Steve have committed. Besides some extra bling - all winning team members get a free lunch at Al's Beef. www.provena.org/stjoes/scoot


Human beings are made up of flesh and blood, and a miracle fiber called courage -George Patton

Team BBQ and Practice Wed. Aug. 13!

This Wednesday meet at my house in Orland Park (9800 Avenida Del Norte St) just West of 151st and LaGrange. We'll do a workout in the streets/park area followed by food and drink on the backyard patio. Let's meet between 6:15-6:30 and depart for the warm up and workout at 6:30. Last year we had a good turnout of almost 25 people, lets see if we can exceed that this year. We welcome new runners who haven't been out with us yet. The Skullmaster has given his word to Rich and I that he'll back off a little on the workout while making sure we still get what we need for the fall racing season.

Misc. Details:

• Feel free to bring a side dish, and if possible post what you're bringing on the blog so others don't bring the same thing.
• Park only on the North side of the street.
• Consider a change of clothing for afterwards, possibly bug spray
• Significant others are welcome to meet up after the run - figure around 8:00

Next three practices -read carefully

Wednesday August 6th
Hickory Creek Junction is located on Route 30, approximately 1.0 miles west of Wolf Road, in Mokena. This is where the pedestrian bridge that crosses Route 30 is. Park in the most northern parking lot. Be ready to warm-up at 6:40. Tim Buttimer will oversee this challenging yet fun workout. Tim said we could stop by his house after practice. He lives about 1 mile away.
http://www.fpdwc.org/hickoryplank.cfm

Saturday August 9th
Meet at Little Red Schoolhouse for a long run - start at 8:30.

Wednesday August 13th - Meet at Carl Neuman's House in Orland - we'll start the practice a bit earlier and have a little shorter workout - then we're invited back to Carl's for a team barbecue. Carl will provide my details next week.

Let's see some results for the triathletes and duathletes and anyone else who raced in the past week.


See you at the barbecue when I get back......... Get those miles in.

Saturday Practice August 2

Meet at 40 Acre Woods - On 119th Street, 1 block east of LaGrange Road. Meet at 8:15.

We'll do 8-10 miles. There is also a 6-1/2 mile option available.

Anyone interested in running the Shorewood Scoot 5K as a team? 8 can enter the top 4 score.
Last year the Prairie State Road Runners won with a time of 76:23 or 19:05 per 5K. They are coming back to defend their title. I think we can prevent that. The race is Saturday September 6th. The race is only $20 and the winning team gets a Loving Cup and Medals so there is an opportunity for a lot of bling. There might be a prize from Al's Beef too.
If you want to run see me at a future practice.
Race info www.provena.org/stjoes/scoot
Whoever runs on the Tinley Team has to train with us - no mercenaries.

Wednesday Practice

Meet at Human Race Sports 15148 S. LaGrange. We'll do a three mile tempo run and some hill repeats. We'll start our warm-up at 6:40.

All non-marathoners should be getting in a 10-12 mile long run per week. A few more miles if you're racing a 1/2 marathon or 10 miler this fall. We have been doing this as a team on Saturday. If you cannot make it out Saturday - you should be getting this in on your own. We need this aerobic base as we prepare for the fall racing season.

Saturday Practice - Radiation Run

Little Red School House at 8:15. We'll do a long run about 10 miles.
We'll take a tour of some of the sites used by the feds to test the atomic bomb in the 40's.
Marathoners feel free to add on a few miles before or after to make it a long run day.

If anyone has an interest go to Racenation.com set up a profile and join the Tinley Track & Trail group. If we have a sizable & interesting group it may help us attract more new members. If you already have a profile. Thanks for setting up - but go back in and add a few more details.

Thanks.

Let's do some hills......

Wednesday Practice - In Mokena.

Take LaGrange Road to LaPorte Road (LaPorte is about 1 mile south of 191st.) Turn right and head west about 1 mile to Hickory Creek Preserve. Turn left into the parking lot we'll meet there for a warm-up then a tempo run and some hills. We'll start right at 6:40 so try to be on time.

During the next few Wednsdays we'll be incorporating more hills into the workouts to build our strength.

We're Doing the Big Loop ( Note earlier start)

Saturday let's meet at Little Red Schoolhouse at 8:00 a.m. and do the big 11 mile loop. (There is a shorter option available too.

Marathoners can add a little on at the end to make it a solid long run day. For everyone this will be a good endurance & strength building event.

Could someone stash some water - maybe near the cemetary on Archer Rd?

Little Red Schoolhouse is on 104th Ave. about 3 blocks south of 95th st.

LAST CALL for t-shirts. I'll probably place the order next week.

Wednesday Practice 7/16

Meet in the bike trail parking lot on 151st Street 2 blocks west of Harlem.
Do not park in the lot - sometimes the police close it early. Instead park on one of the side streets south of 151st. We'll start the warm-up at 6:40.

We'll do a warm-up then a tempo run. Bring some water it will be hot.

If you haven't yet - and you want one - post what size shirt you want.

Trilogy of Terror Reigns Supreme on North Side

Rich, Steve & the Continental rode in on the back end of a thunder storm, beat the North Siders on their home course and walked away with an armload of bling. Winning two first place age group awards and one second at the Xterra Trail Run in Palatine. One more strong finish for Steve and he's headed to Oregon.

The weak sisters from the NW suburbs then gathered around the boys from TT&T and received a clinic on trail running.

Hey you hipsters from TT&T check out this new web-site www.racenation.com Our team was chosen as a beta site and you are all welcome to add a profile that lists your interests, upcoming races, fears and dreams. Be sure to join the group Tinley Track & Trail. This web-site will be marketed soon and it's a great way to get some extra exposure for our club.

Don't forget to post your t-shirt size.

Saturday Practice

Good practice last night - over 20 runners did the tempo run.
Welcome Francisco. Welcome back Darcy.

Saturday - meet at Little Red Schoolhouse - 9800 S. 104th Ave.
We'll depart at 8:30.
I will not be there but - 10 miles at a steady pace would be a good endurance workout.

If you want a team shirt - please respond to this blog. See the previous post for more details.

Wednesday Practice & Shirt Info?

Wednesday Practice
Meet at Tinley Park High School Track (175th & 2 blocks east of Ridgeland). We will depart from the parking lot at 6:40 and run over to Yankee woods for a tempo run. It's about 2.5 miles to Yankee Woods.

For those runners that don't want to run as far. You can meet at Vogt Woods -Located at 6527 W. 171st Street. and jump in with us as we run by. We should be passing Vogt Woods at about 6:52 Vogt Woods is about 1.25 miles from the start of the tempo run. We will run down Ridgeland to get to Yankee Woods. I will stash some water at the start/finish of the tempo run course.

Congratulations to those that competed in races during the holiday weekend - the following won AG awards in various races - Bruce, Rich, Steve (2!), Chris anyone else?

T-Shirts
Order a Tinley Track & Trail Dri-fit T-ShirtThey will be black or grey with our logo on the front and a skull on the back to taunt the runners we have passed.Post your name and size on the blog site.There are men and women versions of the shirtThese are $25 shirts. They are available for $20.However if you make 3 or more of the next 6 Wednesday night practices off the track -you are considered hardcore and you'll get the shirt for just $10

Practice Saturday & Shirt Info

Great job at the relays last night - everyone ran really fast.

Saturday -Meet at 40 Acre Woods - 119th - 1 block east of LaGrange Road. We'll start at 8:30.
Saturday runs will just be long runs no tempo for the next several weeks.

Order a Tinley Track & Trail Dri-fit T-Shirt
They will be black or grey with our logo on the front and a skull on the back to taunt the runners we have passed.
Post your name and size on the blog site.
There are men and women versions of the shirt

These are $25 shirts.
They are available for $20.

However if you make 3 or more of the next 6 Wednesday night practices off the track -
you are considered hardcore and you'll get the shirt for just $10

Wednesday Practice July 2

It's hard to believe the year is half over.
Wednesday will be our final practice on the track for the next 6 weeks. As we usually do in the Summer we will move our wednesday night runs to the local roads, trails and hills to start building up our strength for the Fall racing season. Locations will be announced. Saturday runs will continue on Saturday morning. The Wednesday workouts will mainly be longer intervals, hill repeats and tempo runs. Saturday runs will just be long runs - perfect for those training for the marathon.

This Wednesday meet at Tinley Park H.S.track and be warmed up and ready to run by 6:50. We will do a slightly shorter practice to squeeze out that last bit of speed from your legs and get you ready to race on July 4th or the upcoming weekend. The practice will end a little earlier so if you want we can head out to a local beer garden for a few drinks.

Congratulations to John McCarthy for winning his age group at the MetLife Duathlon.

Saturday Practice 6/28

Meet at Little Red School House on 104th ave just south of 95th st. at 8:30. The trails should be in good condition.

Wednesday Practice 6/25

Two more weeks on the track.. Let's continue the big turnouts on Wednesdays.

Meet at Tinley Park High School Track. Be warmed up and ready to run by 6:50. We'll be doing a ladder.


Brian Gleich took third overall at the Short Run on a Long Day
Tyler runs a 3:04:51 - and qualifies for BOSTON - Congratulations!!!!

Saturday Practice

We'll meet at Waterfall Glen at 8:15. Meet at the main trailhead on Cass Avenue about 2 blocks south of I-55. http://www.dupageforest.com/preserves/waterfallglen.html
This will be a good old-fashioned long run - no ups or extras just some capillary-building aerobic effort.

Hey great turn-out last night - that's three weeks in a row with over 20 runners on the track - hopefully everyone is feeling the synergy and using the other runners to maximize your own effort - get some races planned - you're all getting faster and it's time to beat up on a few people.
Think about the Tinley Park Stars & Stripes for a 4th of July Race.

We'll be on the track for 2 more weeks than we'll take our summer hiatus and hit the roads and trails till mid-August. More details to follow.

Read an interesting article about our very own Continental:
http://www.nwi.com/articles/2008/06/14/sports/region_sports/doce8adcf8e85bc75cb8625746700811d64.txt

Good luck to Tyler who is doing Grandma's Marathon this weekend, all of the duathletes on Sunday and anyone else who's racing - be tough and pass a few people that last 1/2 mile.

Wednesday Practice

Practice will be at Tinley Park High School (175 - 2 blocks east of Ridgeland) Be warmed up and ready to run by 6:45. We'll be doing 500s.

All new runners are welcome to join us.

Ashley won her age group at the Pink Ribbon 5K with a 22:40

Saturday Practice

Harriers,

We'll be at Little Red Schoolhouse (9800 s. 104th Ave.) at 8:30. The workout will include a tempo run. See you there.

Wednesday Practice 6/11

Meet at Tinley Park High School (175th, 2 blocks east of Ridgeland) Be warmed up by 6:50. You can warm-up on the track or in the neighborhoods.
We'll be doing a ladder.....

All new runners are welcome to join us.......

Some weekend race results
Shana Run for the Animals - 24:44 3 AG

Band on the Run
Carrie Overall Female
Rich 1st AG
Carl 1st AG
Kevin 2nd AG
Jerry PR 5th AG
Keith Leikel 6th AG
Rick M 6th AG
Austin 9th AG

Jim Raymonds Team Fossil Velocity ran the Madison to Chicago Relay finished 10TH OUT OF 103 TEAMS!!!!! And..... they are all over 50 years old.

Saturday Practice - NOT

We are not going to have an official Saturday practice due to the number of people racing on Sunday at the Palos Band on the Run - if you haven't signed up for that race yet I would encourage it - it will be a good time to run with the rest of your teammates .

At the race we are also going to try and recruit some more members to the team. If you are interested in helping, try to find me and Carl immediately after the race and we'll get you some cards to pass out. Also try to wear some Tinley Track & Trail gear if you have it.

A training suggestion for those not racing on Sunday - do a tempo run 3.5-4.0 miles on Saturday.

Hope to see you Sunday.....

Wednesday Practice

Meet at Tinley Park High School. We'll jog over to mile park and do some mile repeats. We'll depart Tinley Park High at 6:40. If you're running late you can come directly to mile park.

We'll stay at the track for 3-4 more weeks working on our speed than we will hit the trails and roads for the summer -working on our anaerobic threshold and strength with some hill workouts.

Nice article about Austin & his dad Jim
http://www.southtownstar.com/neighborhoodstar/frankfort/979806,060108FMjenrich.article

A good team race that several of us are planning to run is the Band on the Run in Orland on Sunday June 8th. The course is in and around Centenial Park - where we have done several workouts this past year. So let's come out and support the team. It's $20 if you sign up before race day. www.palosfitness.com

Saturday Practice-VENUE CHANGE

Meet at Vogt Woods Park in Tinley Park - 171st and about 3 blocks East of Oak Park Avenue. Vogt Woods 6527 W. 171st Street.

We'll start at 8:30 Please try to be on time.

The trails will be too sloppy - that's the reason for the move.

Our goal now is to keep working hard to reach peak racing form in the next 4 weeks. Everyone of your workouts should have a purpose. Add a little up-tempo portion to all of them if you can. No junk miles.

Wednesday Practice May 28

Meet at Tinley Park High School Track -be warmed up and ready to run by 6:45.

You'll do 3 x800 1 x400(fast) 3 x800
Recovery between 800's 2 minutes for the faster group
2:30 for anyone taking longer than 3:15 for their 800's

I will not be there due to my Grandma's wake.

Run hard!

Rich

Saturday Practice

Meet at Little Red Schoolhouse at 8:30.
There will be a shorter option for those racing on Monday.

We are going to go with team dri-fit t-shirts. More details to follow next week. I should also have a few samples.

Let's hear how the Corporate Challenge went.