Wednesday - last track practice of the year!

Wednesday - last track practice of the year!
Plus it might be the last 70 degree day of the year.
We are going to do a fun relay to finish off the track season with a flourish.

Everyone needs to bring an old race t-shirt they are willing to give away.

We need a big turnout to make this work -

Marathoners - Francisco, Sarah, Heather, Kim, Diane, Ashley, Cathy
5Kers - Jerry, Steve, Chris, Gary, Carol
Triathletes - Ed, Jerry, Dennis, John
Those that come out twice/month - you know who you are
Those that want to come out more often. - Mary B, Rick, Carrie, Becky
Those that got hurt. - Jeff, Raymond, Mike
Those that plan to come out next year. - Darcy, Tim Hansen, Tyler???

We'll go out to Baileys afterwards for drinks and grilled cheese. You have all worked so hard this year - come out and celebrate the fruits of your labor. Even if you don't run join us.

Tuesday Practice:

Hope all you skulls had a great weekend:)
We will be running from the store (New Balance...16131 LaGrange Rd) on Tuesday night @ 6 pm. The run will be 4-6 miles...followed by some plyo's.

Nov. 14 - Pub Crawl Note

Skulls,
This is the event you've all been training for when you're not running. November 14 marks the TTT 3rd annual Fall pub crawl. 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. Also, spouses and significant others are welcome to participate as well. Note that while typical pub crawls in the city consist of walking from bar to bar, in true TTT fashion, we apply that concept to the suburbs and run what would be considered a warm-up pace from bar to bar (no one is left behind, no competitors in this event). Figure not much more than a 1/4 mile or so between bars, 5 bars total. More details to come.

See post below for Wednesday workout detail.

Pub Crawl Moved & Wed Practice

The Pub Crawl will be moved until 11/14 to accomodate the Tinley Turkey Trot racers. More details to follow.

Wednesday - last track practice of the year! We are going to do a fun relay to finish off the track season with a flourish. Everyone needs to bring an old race t-shirt they are willing to give away.

We need a big turnout to make this work -

• Marathoners
• 5Kers
• Triathletes
• Those that come out twice/month
• Those that want to come out more often.
• Those that got hurt.
• Those that plan to come out next year.

We'll go out to Baileys afterwards for drinks and grilled cheese. You have all worked so hard this year - come out and celebrate the fruits of your labor.

No Saturday Practice

It seems that none of the Saturday morning regulars will be around Saturday morning so no practice.

Next Wednesday 10/21 is our final track practice 0f the year. We're going to do a fun relay. Let's all try to make it out then let's hit Baileys for some drinks and grilled cheese.
More details to follow.

Pub Crawl - November 7th.

Change in location for Tues:

Hey everyone change of plans...if interested in a run we will be @ the Lincolnway East Indoor track. I want to get off the concret...the marathoners will be only walk/jogging...however anyone else can run the neighborhood.

We will still meet at 6 pm on the indoor track...hope everyone is recovering well:)

Tuesday Practice:

Wow what an AMAZING marathon weekend it was..perfect weather conditions. Congrats to everyone who ran...as Rich said we had some FAST times...GO SKULLS.

We will be meeting tomor at 6 pm @ the Orland Park store...however, marathoner will be running easy 2-3 miles of walk/jog. Its an opportunity tochat about our races:)

A special thanks to Rick, Carl, Colleen, Craig for cheering for our marathon runners!!!!

Wanted: Shuttle Bus to Boston

Great job guys - nearly all of you qualified for Boston (BQ):

Sarah 2:59 PR BQ
Becky 3:08 BQ
Carlos V 3:09 BQ
Gerry 3:13 BQ
Francisco 3:15 BQ
Mike B 3:22 BQ
Ashley 3:24 BQ
Heather 3:39 BQ
Diane 3:43 BQ
Kim 3:47 - Great Marathon Debut!

Take it easy the next few days marathoners. Let your bodies recover - walk and EASY jogging
at least till next weekend. Ice baths are good too.

Marathon bib numbers:

Thanks again or all the support..we def have a unique team a team that supports each other thru the distance.....GO SKULLS!!!

Here are the bib numbers:

Sarah 1096
Kim 23112
Ashley 3592
Francisco (AKA Budddy) 5811
Heather 5594
Diane 7061
carlos (please post)
John (please post)
Mike B (please post)
If I forgot anyone please post your numbers...I didn't have everyones numbers to call you.

Thanks:)

Time to Trust the Training

Marathoners You ARE Ready - the work has been put in - it's time to reap the dividends.

Carb Up, Hydrate Up, Follow Your Race Plan and remember by running smart- skulls don't get passed they do the passing. Enjoy the crowds and savor the moment. Good luck.

Everyone else - Let's meet at Little Red Schoolhouse on Saturday for a long run. 8:00a.m.

Rumor has it a pub crawl is scheduled for 11/7.

Wednesday Practice

Meet at Tinley Park High School Track - be warmed up and ready to run by 6:40.

Marathoners will do a 3 mile run at marathon pace (their last until Sunday!)
Try to make it if you can - this workout will be good for you and you'll be done by 7:15.

Everyone else will do a workout made famous by Bill Bowerman and Steve Prefontaine.

Tuesday Practice:

Marathon week is here....

We will be meeting @ the Orland Park New Balance store on 16131 LaGrange Rd @ 6 pm.

The run will be 4-6 miles...in the Orland Hills neighborhood...therefore please wear reflective gear.

Hope to see you all out:)

Rich's Birthday

Skulls may get older, but they are ageless. Anyone interested in joining the group as we toast our fearless leader's birthday can meet us at Granite City on Saturday Oct. 3rd. Be there between 5:45-6:00 to get a table if you're joining us for dinner. Otherwise we'll be in the bar area anytime after 7:00 or so. Everyone is welcome...

Note: The post for the Saturday morning run is just below this one.

- Carl

Saturday Practice 10/3

Meet at 40 Acre Woods (119th street 2blocks east of LaGrange) at 8:00 am. We'll do a long run with a little pick-up. Marathoners welcome -this will be good for your taper.

Marathoner tip : as you run the next week - start visualizing the different segments of your race - the start, Mile 15 and the last mile. Visualize how comfortable and smooth you'll feel at each point of the race. Continue to do a small portion of your runs at marathon race pace - lock that pace in.

We're planning an end of the year party in early December. It's also the 10th year of TT&T so we plan on inviting back all of the alumni. Does anyone have any ideas for a restaurant or hall we can have this at?

Wednesday Practice 9/30

IMPORTANT - WEAR LIGHT COLOR REFLECTIVE CLOTHING TONIGHT -

Everyone (marathoners and 5kers) will be running miles at race pace. This is perfect race preparation since this work-out will duplicate our upcoming races.

Because of the impending darkness I want to start this practice a little earlier. We'll depart from Tinley park High School parking lot at 6:20. We'll warm-up over to Mile Park (about 10 minutes)

If you cannot make it to the track on time go directly to Mile Park the intersection of Normany and Riverside Dr. in Tinley Park.

http://maps.google.com/maps?ie=UTF-8&q=lewis+memorial+park+tinley+park&fb=1&gl=us&hq=Lewis+Memorial+Park&hnear=Lewis+Memorial+Park&cid=12366650890992265562&li=lmd

Tuesday Practice:

Hey guys..sorry for late posting this week. I was moving all day yesterday and forgot.

We will be running at Swallow Cliff at the usual 6 pm time. The weather is cool and crisp perfect for running...hopefully I will see some of you out for one of our last Swallow Cliff runs. We will be relocating soon:(

The run will be 6 miles through the beautiful scenic Swallow Cliff followed by plyo's of course:)

Saturday Practice

8:00 Little Red Schoolhouse -

Sunday - The Race du Jour is in Plainfield Harvest 5K Or Manteno 5K.
Plainfield - Steve, Chris, Shane, Rich
Manteno - Gary

Marathoners medium long run - a few miles at marathon race pace. You want that pace to become second nature.

Wednesday Practice

Marathoners are tapering 5Kers are peaking - Practice will be a little shorter tomorrow but still fairly high intensity. Marathoners we'll have something special for you too. Be ready to run on the track at 6:45.

Pre-Marathon Bash:

PARTY @ Carlos house...post-marathon get-2gether!!!

Sunday October 4th from 12:00 pm- 8:00 pm...

Great way to get pumped for the marathon is to carbo load and watch several marathon running videos w/ your running buddies:)

All is invited...help share the experience w/ your teammates.

Tuesday Practice:

Hope everyone had a great weekend..racing or doing their 20 miler:)

We will be running at Swallow Cliff tomorow night @ 6pm...we will start right at 6 b/c it is getting dark sooner.

Anyone running the marathon the taper starts now and will be cutting back slightly...the run will be 6-8 miles followed by plyo's.

In addition, we will be relocated soon...we will be back in the neighborhoods in the next few weeks. I will post when on the blog.

Saturday

The 5Kers are racing and the marathoners are doing a 20 miler.

Therefore practice may be kind of sparse - if you plan on coming or you are looking for someone to run with, use the blog to pair up.

Get spiked up and psyched up!

1200's tomorrow - start on the track and finish in the grass. Let's be ready to roll by 6:40 so we can get a few of these done on the grass. What we don't do one the grass we'll need to do on the track which will be much less fun.

Meet at Tinley Park HS - 175th two blocks east of Ridgeland.

Don't forget be warmed up by 6:40.

Runners of all abilities are welcome. TT&T is the Woodstock of Running.

Lift and 5k Run

For those looking for a challenge this weekend, the 3rd annual Ron Tomczak lift and run is Sunday September 20th (www.bodytechtotalfitness.com). Benchpress your weight (men 100%, women 75%) and have 20 seconds taken off of your run time for every rep.

JimSz

Tuesday Practice:

Great job team w/ the win this weekend...just like Rich said all your hard work is paying off:)

Tomorrow night we will be at Swallow Cliff @ 6 pm...to do 6-8 miles...followed by plyometric work.

Hopefully we can get a few more weeks at swallow before we lose our day light...in a couple of weeks we will relocate to the neighborhoods.

Tinley Track & Trail 1 &3

TT&T won the team challenge at the Shorewood Scoot and our second team took third right behind the PSRR.

This was our team's second team champ award this year. Congrats to everyone - your hard work is paying off.

Note: the results on the web-site were incorrect.

Saturday Practice

Enough practicing it's time to race. See you at the Shorewood Scoot. If anyone else is interested in signing up with a sweetheart deal, e-mail me before noon tomorrow -

richm259@comcast.net

Sufferfest City

Tempo Run Wednesday!

Meet at the Tinley Park High School Track by 6:35. We'll jog over to Vogt Woods and do a tempo run on the Tinley Turkey Trot Course. The marathoners will do one too - with a little extra mileage of course!

Don't forget about the Shorewood Scoot - www.provena.org/stjoes/scoot - we could use a few more runners for our second team.

Tuesday Practice:

Congrats to the following who did the Park Forest Scenic 5 miler:

Carlos V. 29:27
Steve S. 29:42
Sarah 30:45
Gary 35:22
Rick 35:40
Diane 36:17
Kim 36:14

Hope you all enjoyed the holiday weekend...beautiful weather:)

We will be meeting tomorrow night @ 6pm at Swallow Cliff. The run will be 6-8 miles followed by plyometric drills.

Hope to see you all out.

Don't forget the Shorewood Scoot on 9/12 - Prairie State Road Runners has two teams. How about we do what we can to go 1-2 and shut them out. But we need a few more team members - there is extra bling for the team challenge - sign up today -www.provena.org/stjoes/scoot

Saturday Practice

Little Red school House 8:00a.m.

Good Luck to those racing this weekend. Run smart.

A Classic

For the 5Kers & 10Kers 400's with a minute rest.

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

Marathoners we'll have something special for you.

It's going to be a perfect night so let's get a big crowd.

Tuesday Practice:

Congrats to anyone who ran this weekend...we are all getting FASTER!!

We will be running @ Swallow Cliff Tuesday night @ 6 pm.

The run will be 7-10 miles...depending on what your training for...followed by plyometrics.

Is anyone running Park Forest 5 miler on Labor Day??

Not a Bad Day at the Office

Exelon 5K (Small race but we put 5 in the top 10)

Chris 17:43 PR 1st overall
Rich 18:35 SB
Francisco 18:45 Big PR
Jerry 19:15 PR
Steve 19:54 PR
Gary 21:04 – 1 second off PR
Ted 25:30
Sue - 26:59

The young Nelligans, Barajas and Camacho runners all ran well too providing great hope for the future of TT&T. Can our veteran runners hang in there that long.

Saturday Practice ?

Little Red Schoolhouse 8:00 a.m Please post on the blog if you plan to make it.


Don't forget to sign-up for the Shorewood Scoot team Challenge:

www.provena.org/stjoes/scoot

The prices go up on 9/1.

800's

Meet at Tinley Park High School Track be warmed up and ready to go by 6:50.
Homework: Determine your 5K race pace for your last or realistic goal 5K. We'll be using this to determine your pace for the 800's

Marathoners will also be doing 800s but the question is will they be Yassos?

Join us afterward for Gary's b-day (50) and Gretchen's farewell (Chile)

Tuesday Practice:

Wow what gr8 running weather weekend we had...hopeful thinking for Chi marathon.

We will be @ Swallow Cliff tomorrow night @ out usual 6 pm time...

6-8 miles for the 5k-10kers
10-12 miles for the marathoners...followed by plyo's

Hope to see you all:)

(C)old today Chile Tomorrow

Join us after Wednesday's Practice as Gary enters a new age group and Gretchen gets ready to head to South America. We'll hit a local beer garden.

Saturday Practice - Marathoners Too.

Let's meet at Waterfall Glen (Meet at the trailhead on Cass Ave 2 blocks South of I-55). We'll start promptly at 8:00 p.m. Marathoners - if you want to join us - do a loop and meet us at 8(we'll be ready) or do a loop after you run with us - It will make it a 19 mile day for you.

Those who stayed home on Wednesday because of the rain missed a good dry workout.

Wednesday Practice

Meet at the track(Tinley Park HS - 175th 2 blocks east of Ridgeland) at 6:30 we'll warm-up on the track & then do a tempo run through the streets of Tinley Park finishing back at the track. We'll start our tempo run at 6:50.
We'll do some strides too.

The plan for the next 10 weeks or so is to mix long intervals, tempo runs and short intervals to create a team of running rock stars. The special needs of our marathoners will be considered weekly. Plan to run your best races of the year between 9/19 and 10/18.

New runners are always welcome. The only thing you have to lose is seconds off of your mile pace.

Tuesday Practice:

It was nice that we got to hangout as a team on Sunday...thanks again Carlos and the food was delicious:)

Tuesday practice is @ Swallow Cliff our usual spot...@ 6 pm. We will be running 6-8 miles followed by our plyometric work.

Sunday!!!!

This coming Sunday Carlos V. is having a get together team bbq at his house. He would love to have everyone come and you can bring guest/family.

Please rsvp on the blog with the number of people attending and if you would like to bring something too...so there is no duplications.Carlos is planning on serving skirt steak, mexican rice, corn and of course drinks...yummy!!There is also a swimming pool...so you know the drill...towel, swim gear...etc

Carlos address: 8118 Stonegate Drive w/in the Brookside Glen Subdivision in Tinley Pk. The nearest major intersection are 191st and 80th Ave. Take 80th Ave S and turn right when you arrive at the 3rd st, which is Stonegate.

Saturday Practice - Lake Front Run

We're hitting the beach.

Two options:

Meet at Steves' house 17026 Judy Court, Oak Forest ( mapquest it) . We're carpooling from there leaving at 7:00a .m

We're driving down to the 31st Street Beach - we should be there close to 7:30. If you want to meet us there.

We will run North.

This is a great option for all marathoners to get in a long run so if you can join us.

Bring a towel we can hop into the lake for a post-run dip.

Back to the Track 8/12/09

Meet at Tinley Park High School Track 175th st 2 blocks east of Ridgeland.
6:30 Warm-up
6:50 Practice Starts

Group 1 11 x 500 meters 75 second recovery - push in the last 100
Group 2 10 x 500 90 second recovery - push in the last 100
Run these at 5K race pace

Marathoners ? x 500 1 minute recovery - check with sarah for details

6 x 100 strides everyone

This coming Sunday Carlos V. is having a get together team bbq at his house. He would love to have everyone come and you can bring guest/family. Please rsvp on the blog with the number of people attending and if you would like to bring something too...so there is no duplications.Carlos is planning on serving skirt steak, mexican rice, corn and of course drinks...yummy!!There is also a swimming pool...so you know the drill...towel, swim gear...etc

Carlos address: 8118 Stonegate Drive w/in the Brookside Glen Subdivision in Tinley Pk. The nearest major intersection are 191st and 80th Ave. Take 80th Ave S and turn right when you arrive at the 3rd st, which is Stonegate.

Anyone up for a Lakefront Front Run Saturday morning? Post your thoughts

Tuesday Practice:

Congrats to anyone who ran this weekend...it was a HOT one!!

We will be running at our usual Swallow Cliff spot tomorrow night @ 6 pm. The run will be 6-8 miles...followed by our plyometric work.

What sets us apart from other running clubs? Well its not just a club we get together and run with...but its friendships that build out of it. Its not all just about running..its great to have get togethers and enjoy one anothers company too:)

This coming Sunday Carlos V. is having a get together team bbq at his house. He would love to have everyone come and you can bring guest/family. Please rsvp on the blog with the number of people attending and if you would like to bring something too...so there is no duplications.

Carlos is planning on serving skirt steak, mexican rice, corn and of course drinks...yummy!!

There is also a swimming pool...so you know the drill...towel, swim gear...etc

Carlos address: 8118 Stonegate Drive w/in the Brookside Glen Subdivision in Tinley Pk. The nearest major intersection are 191st and 80th Ave. Take 80th Ave S and turn right when you arrive at the 3rd st, which is Stonegate.

TT&T Wins Momence 5K Team Challenge

Chris 1 st Masters
Steve S 1st AG
Jerry 1st AG
Steve A 1st AG
Francisco 1st AG PR

Team 1st Team Challenge

Sorry Momence we didn't mean to take all of your bling.

Saturday Practice - 8/8

Forty Acre Woods at 8 am. If you plan to come please post to the blog. There are a lot of us racing this Saturday and I want to make sure if you're coming Saturday you have someone to run with. Back to the track on 8/12.

We still have team shirts available -$10 each

Mens
Singlet= 1 Small
3 Med

Tank= 2 Med

Womens:

Singlet= 1 XSmall
3 Small


Cap sleeve= 1 XSmall
2 Small
1 Med

Practice & Team BBQ Wednesday Night

The practice will start & finish at Carl's house in Orland Park at 6:30 - we'll be doing a tempo run in the neighborhood.

Carl's address is 9800 Avenida Del Norte, just west of LaGrange & 151st St.

Now for the important stuff - the team will supply the main course(dogs & burgers & chicken) and some beer - if everyone who is coming could bring more beer and appetizers we'll be in good shape. To avoid duplications - post on the blog what you're bringing.


New runners are welcome and so are spouses and significant others.

Tuesday Practice:

Hey everyone...Congrats to anyone who ran the Rock & Roll 1/2 Marathon yesterday!!!

We will be running at Swallow Cliff tomorrow night @ 6 pm. Please park on the West side of LaGrange. The run will be 6-8 miles followed by plyometrics...

Anyone who is interested in a team shirt?? We will be posting some of the extra sizes left over...so they will be up for grabs...$25.00.

I have a few mediums in the men's shirts...and some small in the women's.

Saturday Practice

Little Red School House 8:00 a.m.

Please post if you are going to make it.

Don't forget team barbecue next Wednesday after practice at Carl's house in Orland.

Let's get those miles up a little bit after our July lull. A strong aerobic base will help for a strong fall season.

Anaerobic Stimulus - Wed Practice

Join us tomorrow for a hilly tempo run.
Meet at Hickory Creek Juntion in Mokena. It's on Route 30 1 mile west of Wolf Rd. It's right by the pedestrian bridge that crosses 30. Pull into the parking lot and go in as far as you can.

We'll start the warm-up at 6:35.

Mark your calendar - next Wednesday 8/5 after practice we'll have our team barbecue at Carl's house in Orland park.

Tuesday Practice:

Congrats to anyone who ran the Extreme 10!!!

We will be running @ Swallow Cliff tomor night @ 6 pm whoever wants to joins us. The run will be 6-8 miles..followed by plyo's. Please park on the West side of LaGrange.

Anyone running Rock & Roll on Sunday remember to taper slightly this week.

Race Rsults

Xtreme 10 Results
Carlos 1:03:46
Lt. John 1:10:57
Rick 1:16:28
Gretchen 1:16:57

There is a 5K race on 8/8 in Momence. There is a team challenge (top 5 score) - we already have enough for one team but we can always put together another one. If you're interested sign-up. http://www.gladfest.com/gladrunforms.html

All 5K & 10 K racers- be sure to start upping your mileage a little bit in August to give yourself a nice aerobic base for the fall races. Once September hits you'll cut back a bit on the mileage and increase the intensity to get you in prime racing shape.

Saturday Practice

Meet at Little Red School House 9700 south 104th Ave. at 8:00 a.m. We'll do a long run and just for fun throw in a few hill repeats.

This may have slipped by - but last Thursday Sarah, Jerry and Steve all set 5K PRs.
Summer PRs usually signal a strong Fall season. Congrats.

Wednesday Practice

Meet at LW East High School (LaGrange Road & Colorado Ave). Meet in the parking lot on the South side of the school. We'll depart for the warm-up at 6:37.

We'll warm-up towards La Porte Woods then do a 3 mile tempo run and some longer hill repeats.
You may want to throw on some bug spray or run extra fast on the hills.

Looking forward to seeing the Wolverine's sideburns.

We'll have a special guest tomorrow "Admiral" John Spannuth fresh from the War in Iraq who will join us in some espirit de corps. Let's stop at BW3 afterwards for some beers and war stories.

Tuesday Practice:

First of all, Congrats to anyone who ran the Sundowners 5k last Thur:)

Carlos 17:46 (2nd AG)
Chris 18:01 (3 AG)
Sarah 18:36 (1st Female)
Jerry 19:16 (3rd AG)
Steve 19:58
Rick 20:39
Mary 21:47 (1st AG)
Heather 22:02 (2nd AG)
Brian 23:30
Diane 22:36 (1st AG)
Jim 23:31
Ted 25:24
Sue 27:27

And I apologize if I forgot anyone...I could not find Kathy or Carol??

We will be running at Swallow Cliff on Tuesday night @ 6 pm. The run will be 8 miles...followed by plyometrics. Please park on the West side of LaGrange.

Good Luck Tonight

Remember pain is inevitable
Suffering is optional.

I will go back to my research on carbo loading.

>Run hard

Upcoming Practices

Gretchen brought the rain and Ted brought the hills but despite the weather it was a good workout.

Here are the upcoming workouts:

Saturday 7/11 Little Red School House 8:00 a.m
Tuesday 7/14 Swallow cliff 6:00 p.m.
Wednesday 7/15 - no practice
Thursday 7/16 - Team Race Sundowner 5K http://www.jolietpark.org/ 7:00 p.m. start party afterward at Chris' house see June 16th post for directions
Saturday 7/18 Little Red School House 8:00 a.m.

Wednesday Practice 7/8/9

Meet at the Bettenhausen Rec Center in Tinley Park, 171st & 80th ave. It on the SW corner of the intersection. Meet in the parking lot. At 6:35 we'll warm-up to Centenial Park then do some Cruise Intervals. Marathoners be prepared to do a little more. Ted wants more hills so we'll grant his request.

Tuesday Practice:

GREAT racing this weekend skulls....hope you all enjoyed your 4th!!!

Just a reminder we will be running @ good old Swallow Cliff @ 6 pm. The run will be 6-8 miles, however, anyone wanting to get a few more in can meet around 5:45. The run will be followed by plyometrics as well.

Hope to see you all tomor night..please park on the West side of LaGrange:)

4th of July

No Practice. Good luck to all those doing races.
A bunch of us are doing Tinley Park Stars & Stripes 5K on Saturday at 8 a.m at Centenial Park in Tinley.

Coincidentally - we'll have our practice there next Wednesday.

Whoever has not made arrangements to pick up your shirts - best act fast because starting 7/8 they go back on the open market.

Wednesday practice 7/1

We'll be doing a tempo run.

Meet at 151st about 2 blocks west of Harlem. There is a small parking lot on the north side of the street. If that is filled there is plenty of street parking to the south of 151st.

We will start our warm-up at 6:35

This run will deplete your carbs - since it's a short, holiday week let's hit a local pub afterwards to replenish.

Tuesday Practice:

We will be running @ our usual Swallow Cliff spot Tuesday night @ 6 pm. Please park on the West side of LaGrange road...there was a little confusion last week.

The run will be a nice easy mid-week long run of 8-10 miles...followed by plyometrics.

In addition, I will not be at practice on Wednesday this week...I will be condo hunting...Yeah. So that said, anyone needing their shirts still can pick them up tomor night @ Swallow or from the New Balance store (16131 LaGrange Rd) in Orland Park. I work Wed from 10-4:30 or Thur from 1:30-9 pm.

Saturday Practice 6/27

The heat wave continues but the stalwart runners of TT&T continue their journey towards athletic excellence.

Meet at Little Red School House (9700 S. 104th Ave) at 8 am.

We still have a few people that need to see Sarah to pick up their shirts they include:
Gretchen
Brian Gleich
Diane Gallagher
Ashley
Triathlon John
Jeff Selby

Please try to stop by a Wednesday practice - or call the New Balance store to see when sarah is working.

Wednesday Practice

We're starting our 7 week (off the track) - strength and stamina building phase this week with a tempo run and a few hill repeats at Yankee Woods.

Two options to meet -
Longer warm-up and cool-down: Meet at Tinley Park High School (175th, 2 blocks east of Ridgeland) we'll depart at 6:30 to Yankee Woods

Shorter warm-up & cool-down or those running late: Meet at Vogt Woods 171st Street, 2-1/2 blocks east of Oak Park Avenue. The long run group will pass by around 6:45 collect everyone and head to Yankee Woods together.

I'll stash a little water on the course but if you want more bring your water bottle. It will be hot.

If you ordered a shirt please stop by and pick it up.

All of our off-the-track workouts this summer are are easy to follow loop courses and are perfect for runners of all abilities. New runners are always welcome to run with Tinley Track & Trail.

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.