Tuesday Practice:

Hope you all had a great weekend...especially all you fathers.

We are running at Swallow Cliff @ 6 pm on Tuesday. The run will be 6-8 miles followed by plyometric drills.

Again, please park on the West side of LaGrange.

Time to Retool

Congratulations on a good spring season. We had a nice collection of PRs from many runners on the team. We will build on that success this late summer/fall. But it's now time to take a step away from the intensity for a few weeks and regroup as we start to rebuild our strength and endurance. Consider backing off the intensity and even the distance (not including marathoners) of your runs for the next two weeks. Cross-train, do plyos, lift weights etc.

The next two wednesdays we'll have workouts, but the pace will be slowed a bit as the focus turns aways from speed to endurance & stamina. On Saturdays we'll revert back to long runs.

Who else besides Becky & Sarah are doing a Fall Marathon?

Short Run on a Long Day Race Results:

Great job skulls...we looked great out there:

Tim B. 18:23 (#4)
Chris B. 18:28 (#5)
Sarah 18:54 (#7 and #1 female)
Carl 19:10 (#10)
Francisco(aka buddy) 19:25 (#12)
Jerry N 19:33 (#14)
Steve A 20:53
Kevin 21:14
Rick 21:16
Mary 22:18
Ted 23:59
Jim G 24:02
John 26:30
Keith 26:39
Sue 27:37

Hopefully I didn't forget anyone...please post if I did. Great work again to everyone who ran...we brought home some bling bling!!

In addition, thanks Chris for having us all over and for feeding us:)

Post Race Party Info:

Rain rain go AWAY!!!

Pool party @ Chris's house after we kick but!!!

251 Hampshire Ct. New Lenox...corner of Rt 30 and Cedar go North to Kimber (about 1/2 mile) West to Elm, take a right then quick left on Hampshire Ct. Last house on the right.
** Bring your beverage of choice
** Towel...o ya and suit.
** Pizza will be served

Tuesday Practice:

We will be running @ Swallow Cliff on Tuesday at 6 pm...please park on the West side of LaGrange.

The run will be roughly 6-8 miles and we will follow with plyometric drills.

Also remember we are racing on Thursday night... so please, if you have not already see me for your shirts. We would like everyone to be wearing them for the race:)

Chris is having an after race get together at his house. So please check back for details and directions.

This week -

Tuesday - To be posted by Sarah

Wednesday no practice

Thursday - Short Run on a Long Day 7:00p.m. Frankfort you can sign up on race day. A lot of people from the team are doing this race. There is no doubt we should place 10 or more in the top 20! Wear your new singlets. Sarah has them in her car - she'll be there.
As the skulls flood the finish chute -we want people to be saying - who are those guys?
Afterwards Chris is having a party at his house in New Lenox. He'll post details soon.

Saturday - Little Red School house 8:00 a.m

Saturday Practice

8:00 a.m. Little Red School House - Long run

We've got the shirts - be sure to stop by and pick yours up. If they are not claimed by 7/1 - they are up for grabs and a lot of new people are interested. They look very cool.

Don't forget next Wednesday no practice - team race on Thursday Short Run on a Long Day - in Frankfort 7 pm. Pool party by Chris afterwards - details & directions to follow. Everyone racing should wear their new singlet.

What's the Ladder?

Tomorrow we will do the famous Ladder workout at Tinley Park High School Track.

Be warmed up and ready to go by 6:53.

Be sure to pick up your shirts tomorrow - even if your not running.

Be sure to pay if you haven't.

Tuesday Practice:

Hope you all had a great weekend...congrats to anyone who raced:)

We will be running at swallow Cliff tomorrow night @ the usual 6 pm time. The run will be 6-8 miles followed by plyometrics.

Again, please park on the west side of LaGrange...

The following people still owe $25 for their shirts - which we'll have at practice this week. Please try to stop by and pick up your shirts.

Brooke
Diane
Carrie
Jon
Zac
Carl

Saturday Practice - Little Red School House

Meet at Little Red Schoolhouse (9700 s. 104th ave) at 8:00 a.m

Not sure what we'll do yet but it will involve running.

Wednesday Practice

Miles on the track - Tinley Park High School Track (175th st. 1 block east of Ridgeland)
Warm-up 6:30-6:50
We'll start the miles at 6:55

Feel free to bring a cd player with your favorite tunes - we'll throw a few around the track to spice things up.

Everyone is welcome - the only prereq is that you want to get faster.

Tuesday practice:

Thanks for all of those who made it out to the pub crawl this weekend...definitely a good time:)

We will be running at the usual spot (Swallow Cliff) tomorrow night @ 6 pm. Please park on the West side of LaGrange; we will be running 6-8 miles. Hope to see you all there.

For Wednesday practice on the track we'll be doing miles. To spice things up a bit if anyone wants to bring a boom box/cd we can have a few different music zones on the track as we run along. - Rich

Pub Crawl - Saturday May 30th

Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

Practice Saturday 8:00 a.m. Little Red School House

Do the double and hit practice and the Pub Crawl.

The Skullmaster Workout

Despite some good performances and PRs from my proteges - it's time to step it up a notch. Rich's work-outs have been tough but tomorrow you go to another level. May 27th is the day champions are made.

Meet at Tinley Park Track and be warmed up by 6:56.
Get your rest tonight because it will be hard to come by at practice tomorrow.
Sleep tight....

SM

Pub Crawl May 30
Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

Tuesday practice:

First off, Congrats to everyone who raced this weekend...what a wonderful weekend we had for racing.

We will be @ Swallow Cliff tomorrow @ 6 pm. Please park on the West side of the street. We will be running a recovery run of 6-8 miles.

Please try and make it out...hope to see you all:)

See the post below for BAR CRAWL IV INFO..........

Bar Crawl Details - Sat. May 30th

Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

-Carl

Your Workout This Weekend - Race!!

There are a lot of good races this weekend so take advantage of your fitness and jump in.

Some of the races you'll see a Skull or two at this weekend include;

Western Springs Tower Trot
Soldier Field 10 miler
Ridge run - Beverly
Extreme 10K Trail Run - Indiana

Steve is looking for someone to do some singletrack trails with on Saturday morning at 8:00 a.m. at Bullfrog lake - if you're interested send him an e-mail or use the blog. samann@baxterwoodman.com;


Remember you can't beat us if you can't catch us.

Wednesday Practice - Half Mile Park

We're going to Half Mile Park tomorrow. 174th Odell in Tinley Park.

Two options:

Meet at Tinley Park High school Track Parking lot at 6:30 and we'll run over. It's about 2 miles.

If you are running late or do not want to do that far of a warm-up and cool down you can meet us directly at the park. We'll be there just before 7:00. You can park there and do your warm-up in the neighborhoods around the park.

http://www.tinleyparkdistrict.org/Parks-Facilities/map.htm

If you ordered shirts and haven't paid yet please bring your money tomorrow.

It's going to be a beautiful day tomorrow - all newcomers are welcome.

Tuesday Practice:

Summer weather has arrived...it will be hitting 80 degrees tomoorrow:)

We will be running @ Swallow Cliff tomorrow @ 6 pm. The run will be 6-8 miles and then drinks/food @ McDiviotts...and yes Dave I won't bail this time.

Hope to see you all:)

Upcoming Team Events - Mark Your Calendars

May 30th Pub Crawl

June 14th - Band on the Run - Orland Park - Good Team Race on our home course.

June 18th - Short Run on a Long Day - Frankfort - Chris may have a pool party/barbecue afterwards.

If you raced -don't be shy, post your results on the blog. The rest of the team is always interested in hearing about it.

If you haven't paid your dues yet please try to get it done this week.

Saturday Practice Moving to the Bike Trail.

Instead of Little Red School House at 8am which will probably be flooded meet at the I&M Canal Trail about 1-1/2 miles north which is a paved bike path.

Directions from Little Red School House to the I&M Canal Trail: Take 104th Ave/Willow Springs Road North to Archer Ave. At Archer Ave. turn left then make a right just past the gas station. Follow the signs to the train station or bike path parking lot. There is a big parking lot everyone can meet at. Let's start at 8:00.

There is a 8 mile loop with an easy 3 add-on. You'll do some fartlek.
Check the map.

http://www.fpdcc.com/tier3.php?content_id=68&file=map_68d

WEDNESDAY PRACTICE - VENUE CHANGE

DUE TO THE EXPECTED THUNDERSTORMS - WE'RE MEETING AT LW EAST HS

LW East is on LaGrange Road & Colorado Ave in Frankfort.

Meet in the main lobby at 6:30. If the weather is okay we'll warm-up on the roads and do our workout on the outdoor track.

If the weather is bad we'll have the option to run inside.

We'll depart for the warm-up at 6:35. The workout will start at 7.

Tuesday Practice:

Weather looks good...for once!!

Tuesday practice will be at Swallow Cliff @ the usual 6 pm time. We will be running the 8 mile loop. Anyone that is interested in getting a few more miles in can meet me around 5:45 and we can add a mile or two.

In addition, if anyone wants to join us at McDiviots down the street for food/drinks all is welcomed:)

The Recipe for Peak Performances

In the next 6 weeks all of the hard training you have been putting in since the beginning of the year will soon payoff. Based on our training plan you should acheive your Spring peak from May 15-June 30th. After that we will back down a bit and start rebuilding for the Fall season. Here are several things you can do to achieve maximum performance and some PRs.

1) Come to practice and follow the assigned pace.
2) Back down your mileage about 10% but increase your speed: You can do this a couple of ways:
Incorporate pick-ups(fartlek) into your runs. Six 1-2 minute pick-ups for those racing 5-10Ks.
Three 3-5 minute pick-ups for those focusing on 10 miles or more. These should be done once or twice a week. NO FASTER than your goal race pace.
Another option is you can also incorpate a 2nd shorter speedwork session into your weekly schedule. No more than 2 miles. BE SURE to get some recovery time between these harder workouts.

3)Strides - do 4-6 strides after you run twice per week.

4) Race don't waste all this fitness. Sign-up for some races.

If you have any questions e-mail me or ask me at practice.

Good Luck.

Definition of Toughness:

24 runners doing quarters in the rain last night. No complaints (not even Chris). Just a bunch of athletes preparing for their next set of PRs.

Saturday Practice: Meet at 40 Acres On 119th St. -one block east of LaGrange Road.
We'll meet at 8:00 a.m. For the rest of the summer we're moving practices up 1/2 hour earlier.
We'll be doing a workout - called "road fartlek"

Wednesday Practice

Meet at Tinley Park High School at 6:30. Warm-up on the track or in the neighborhoods.

The workout will start at 6:50. We'll do 400's with a shorter recovery as we get a little anaerobic and work on increasing our VO2 max.

Afterwards join us for a drink and some food at a local Tinley eatery to be announced.
There were an amazing amount of PRs set this past week and we need to celebrate the accomplishments of the team. Try to join us.

New runners are always welcome.

Tuesday & Wednesday Practice

Tuesday run will be at Swallow Cliff (Entrance on West side of 119th & LaGrange) @ 6pm.

Wednesday practice will be posted tomorrow. As a celebration for all the half-marathon performances this weekend, plan to go out after Wednesday's practice. We'll likely go somewhere local in Tinley for food & drinks.

Saturday Practice

Because so many of the Saturday regulars are racing the Palos Half on Sunday we will not have an official practice.

However several of the racers are meeting at 9:30 at Life Church at 6600 W. 127th Street. (If the parking lot is blocked, we can park right across the street at the Palos Heights Recreation Department) for a 3 mile or so shake-out run. As part of our run we will head over to Trinity College to pick-up our race packet . Packet pick-up starts at 10:00 a.m Anyone is interested to join us or tack on more miles for a longer run. There are some nice neighborhoods in that area to run in.

Wednesday Track Workout

Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:50.

We're going to do longer intervals ( 800, 1000, 1200, 1600, 400) still with full recovery ( but a little bit slower than the past two weeks) - the purpose of this workout as with the last two is improve running economy (the amount of energy you'll use at a given pace) and speed. Next week we move to shorter intervals with much shorter rest - which will increase.

BE SURE to folow the suggested pace charts -the danger with going too fast is no better results are obtained and the excessive pace will leave you overstressed for the next training session and at risk for a potential injury. If you want to run faster in practice run a faster race and you can move down to the next level.

Expect to peak between May 15- June 30. Pick a couple to races to run during this time frame and show off your fitness.

Tuesday practice:

Tuesday run will be at Swallow Cliff (Entrance on West side of LaGrange) @ 6pm. We will be running the 6 mile loop.

In the past after Tuesday's runs we would go for drinks/food @ McDivotts. Please let me know if this is still something you guys would be interested in doing?? If so, we can plan for Tuesday next week.

Race Results - this weekend

Steelman 5k. Preliminary results
Chris 18:13. 4th overall 1st AG
Ashley 20:52 3rd woman overall
Carol. 22:00. 1st AG. PR
Ted 22:36. PR

Ravenswood 5K
Carlos Viramontes 17:50
Brian Norrick 19:37
Rick Miller 21:19

Race to Wrigley
Cathy Gainer 24:34

Saturday Practice & More

We'll meet at Little Red School House -9700 South 104th ave at 8:30. We will do a long run 11-12 miles with some fartlek thrown in to make it interesting. A shorter option is available.

We just found out the TT&T van won best decorated at the River to River relay -last weekend. Proving once again that everyone loves the skulls! Are you listening NB? Check out photos of our tricked up vehicle on Facebook.

We are nearly ready to order shirts - if you did not place your order yet do so before Monday or else you are out of luck. Send me an e-mail with your size ASAP richm259@comcast.net.

Team dues this year are $25 this year - for that you get two shirts and unlimited mitochondrial adaptions. Please pay me before - May 6th.

Don't forget to check out next Thursday's Tribune for a story about the team. Even though we are quickly becoming media darlings - don't get a big head - train hard.

Wednesday Practice

Meet at Tinley Park High School Track by 6:30. Be warmed up and ready to run by 6:50. You can warm-up on the streets or on the track. We will be doing shorter intervals with full recovery.

Check out a story about the team on Triblocal.com

http://triblocal.com/Mokena/Detail_View/view.html?type=stories&action=detail&sub_id=61344

It will be in the actual Thursday Trib probably next week.

Watch out for the paparazzi.

Tuesday practice:

Honestly..does it ever not rain on Tuesdays??

Well we are running anyway...rain will not melt us. We will be running at the Frankfort Old Plank Trail on White Street.

The run will be 8-12 miles depending on individual training schedules.

TT&T Masters Take 3rd in Masters Category

Gretchen ran Boston in 3:38:29

No Country for Slow Men made it to the podium at the River to River Relay race this weekend. Check out photos on our Facebook site.

If you cannot make practice this Wednesday be sure to e-mail me your shirt size - we are ordering this week.

richm259@comcast.net

Saturday Practice

Meet at little red School House 9700 S. 104th Ave. at 8:30. Do an 8 mile run. Throw in six 1 minute pick-ups at race pace.

Good luck- "No Country for Slow Men" at River to River and to Gretchen at Boston.
Time to unleash the fury............

We are ordering shirts next week - if you have not been at practice try to stop by next week to figure out your size.

Women -If you can't make practice e-mail Sarah or contact her via the blog -she'll help you figure out your size

Guys use this information to figure your size out: These are the sizes these guys are ordering.

Medium - Rich, Jim Raymond, Kevin Murray, Tim Buttimer
Large - Jerry, Chris, Dennis
XL - Ed
.

Wednesday Practice - Back to the Track

Meet at Tinley Park High Scool Track on 175th Street 1 block east of Ridgeland.

Warm-up on the track or in the neighborhood. Be warmed-up and ready to go by 6:50. We'll be doing short intervals tomorrow with full recovery. I'll explain the purpose at the track.

Those who have been coming out regularly are setting PRs like crazy - join us and jump on the speed train.

FYI- This is the 400th blog posting for TT&T.

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.