Weekend Double header

Saturday - Meet at Yankee Woods (Main parking lot on Central Ave.) at 8:30. We'll do 8-10 miles.

Sunday - Meet at L-W East High School - We'll head over to LaPorte Woods and do some hills.
Meet at 8:30 - don't forget to move your clocks forward.

Wednesday night will be our last indoor practice of the year. It's also St. Patrick's Day so let's hit a local pub afterward to celebrate.

MIle Sandwich on Tap for Wednesday

First - don't forget to bring $3 so we can get a gift card for the fieldhouse supervisor.

Be warmed up and ready to start the practice at 7 pm. If the outdoor warm-up group could be ready at 6:25 - we'll get a little bit of extra mileage in during our warm-up

The plan is to be at the track for two more weeks. Then we'll move outside and over to Orland Park.

You've probably noticed we've been slowly increasing the intensity and the length of the workouts. This is definitely by design. The key to endurance training is progression. As the body adapts to the previous level of training you slowly need to increase the training stimulus so additional improvements occur.

Good workout on Saturday - 13 of us tackled the hills of Lemont - the workout was tough but will pay dividends in future races.

Saturday - Quadzilla Workout

Why do the rest when you can run the best. Join us at 8:00 a.m while we do one of the longest hills in the area - 1100 yards straight up.

Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)

It is a 2.5 mile warm-up to the hill. If you prefer to do a shorten warm-up meet at the hill at 8:30. The hill is at Main St. & 4th St. near downtown Lemont.

Bride of Tempo Workout

Wednesday Night L-W East High School. Be ready to roll at 7.

Saturday 8am in Lemont. The hills in Palos are sweet and cute but it's time to step up to the next level. Boston Marathoners you should join us for this one. More details to follow.

Saturday Practice

Meet at 40 Acre Woods - 119th St. 1 block east of LaGrange.
Meet at 8 am
Jerry is doing 14 but shorter options are always avauilable as well as longer ones too.

Think Hills

Wednesday Practice

L-W East
You know what to do - be ready to start by 7 pm.

Since we're getting close to March start getting in some hills ( hilly course or repeats) on the weekends. Hills are speedwork in disguise and will make you a stronger runner.

Saturday Practice - Hills are back

Meet at 40 Acre Woods (119th st 1 block east of LaGrange) at 8:00 a.m.

We'll mix some distance and hills in a big bowl and see what happens.

P.S. If 40 Acres parking lot is closed park in the big lot on the west side of LaGrange.

Wednesday Practice

Meet at L-W East

Warm-up inside or out but be ready to go at 7:00 p.m.

Tempo will be the work-out du jour.

Saturday Practice

8:00 a.m. Centenial Park in Orland. Park in the Swimming Pool parking lot by Fun Dr.

Wednesday Practice - Climbing the Ladder

Warm-up at 6:30. Workout starts at 7:00 sharp.

In honor of Jim and Chris's birthday Wednesday we'll do a ladder
200
400
600
800
1200 (Group 2 do a 1000)
800
600
400
Do them all at tempo pace
1 minute recovery between each interval
then.....
a 108 second run(the combined age of Jim & Chris) - all out
Then do 4 laps of your favorite leg drills

I'll be celebrating my anniversary so I won't be there.
Have fun.

Saturday Long Run

Meet us at Tinley Park High School at 8 am. We'll be heading North towards Yankee Woods. After that who knows. Boston qualifiers encouraged to join us.

Wednesday Practice

More Tempo on the LW East Track Track

Be warmed and ready to roll at 7:00 p.m. sharp.

Saturday Practice

Meet at 9:00 a.m at the Franklin Loebe Center - 14650 South Ravinia Avenue Orland Park,
We'll have options from 8-13 miles.

Yoga for Runners starts at 11:45 a.m
Sunshine Yoga
9031 W 151st St Ste 205
Orland Park
(708) 873-6030

Try to make one or both.

Wednesday Practice

Let's work on better coordination of timing so neither the indoor or outdoor warm-up group is standing around waiting for the workout to start. Let's shoot for 7:00 sharp to start the actual work-out.

Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready. Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.

We'll be doing some tempo intervals.

We still have some spots for Yoga on Saturday if anyone is interested. It starts at 11:45. We'll start our Saturday morning run a little later so we can go stright from the run to Yoga.

Saturday Practice

Meet at Jerry's House 13535 TallGrass in Orland Park at 7:30. We're going to do a 10 miler.


Don't forget about Yoga for Runners - Saturday Jan 30th at 11:45 am in Orland check my post from a few days ago for details. Significant others are welcome.
$12/per person if we get 15 otherwise it's $15 per person.

Wednesday Practice

Let's work on better coordination of timing so neither the indoor or outdoor warm-up group is standing around waiting for the workout to start. Let's shoot for 7:00 sharp to start the actual work-out.

Outdoor warm-up group that means we will start promptly at 6:30. We'll be back in by 6:55 so you have 5 minutes to change clothes and get ready.

Indoor warm-up group you can start whatever time you want but I would time your warm-up to finish just a few minutes before 7.

The plan for indoors for the next 6-7 weeks is to do tempo runs, tempo paced intervals along with a tiny bit of speedwork mixed in. On weekends I encourage you to add a long run with a pattern of backing off on distance every 3rd week. The tempo and long runs combined will put you in good shape for the upcoming racing season and our outdoor work-outs starting in March.

We may try to head outdoors for a tempo run on an upcoming Wednesday night but we'll take the weather and the safety of the runners into consideration.

Yoga Ain't for Sissies!

Join us 1/30 from 11:45 to 1:00 pm
for a Yoga for Runners Class $12/pp
Spouses & Friends of TT&T Invited.

Sunshine Yoga & Spa
9031 W. 151st St. Suite 205
Orland Park, IL
South Side of Street

Saturday Morning - Just Building the Base

Meet in the parking at the bottom of the tobaggon slides on Rte 83- 2blocks west of LaGrange.

We'll start the run at 8:15. We will cut through the woods then head over to Palos Park and do the turkey trot course - Total Mileage 10-12 miles with options to go longer or shorter.

We invite all those running Boston to join us.

Wednesday Night - We Start Anew

Meet at LW East LaGrange Road at Colorado Ave. We'll start the warm-up at 6:30.
You have an option to warm-up inside or do 3 miles on the road. Dress Accordingly.

Our indoor workouts will be focused on tempo pace, with a very small amount of speed mixed in. Of course there will be the ever-popular plyometrics and leg drills.

Yoga for Runners - Anyone interested in doing a Yoga for Runners Class at 11:00 AM on Jan 30 in Orland Park ? If we fill the studio it will be $12/person. Let me know via the blog or in-person on Wednesday. Stride length is the first attribute to decrease on aging runners -this class might help slow that decline down a bit.

We're Back 1/13

Lincoln-Way Track - check back in a few days for details.

2009 Comes to A Close

Another season on the books - the 10th one for TT&T.

It's been a good year with a bunch of PRs from the 5K to the marathon. 3 Team Victories. A bunch of Boston Qualifiers. Some new races conquered. Many new members and the continued perseverance by the usual stalwarts.

Expect some new wrinkles in 2010 - we need to keep those muscles guessing.

Savor these moments - the good times and friendships formed by the members of this team don't come along every day. Stay healthy, stay motivated and let's keep riding his sweet wave for a while.

Merry Christmas and Happy New Year.

Wednesday Night & Christmas Eve Morning

Wed Night - It looks like it's just Chris & Jerry and maybe Rick. Human Race 6:30.

Thursday Morning Christmas Eve Morning - 8:15 40 Acre Woods
As is the usual tradition - there is usually some post-run bagels, doughnuts and hot chocolate so be sure to bring something and post what you're bringing so they're are not too many duplicates.

Merry Christmas Everyone. Thursday is our last team run together until Jan 13th. Have a great holiday.

Tonights run:

Hey its good outdoor running weather...if interested come run with Kevin tonight at the Orland Park New Balance. He will be running @ 6:30 pm.

The run will be 4-6 miles thru the Orland Hills neighborhood.

I will not see any of you before Christmas...so have a Merry Christmas to all you speedsters and your families!!

Saturday & A Question

Fun Sombrero Run yesterday. Nothing gets you in the Christmas spirit like running through Orland Park Mall.

Saturday Meet at Waterfall Glen at 8:15. Park on Cass Ave. 2 blocks south of I-55.

Regarding next Wednesday - there has been some clamoring for a Christmas Eve morning run.
What do you think about doing that instead of Wednesday night?

Day of the Sombrero

Wednesday night is our famous Sombrero run. Meet at the Human Race at 6:30.
If you have never done the Sombrero run do not be afraid. The Sombrero is very patient.
Join us afterwards for some Chipoltes.

Remember the Sombrero waits for no one.

Monday night:

Kevin will be meeting at the Orland Park New Balance...so if any of you guys want to go for a run...he will be running 4-6 miles in the Orland Hills neighborhood. The run starts @ 6:30 pm.

Good Article

It's a little long but this article has some good nuggets about putting together solid back-to back seasons. A few nuggets:
1) Distance trumps intensity
2) You can't run hard every workout.
3) Periodization is important - pick your spots to run well

http://www.letsrun.com/2009/training1209.php

The TT&T season will wrap up on 12/23. We will start up again on 1/13. Use this time to either recover, get some base miles in or cross train.

Runners Choice

Any ideas for Saturday - 8:30 start.................

It's 40 Acres at 8:30 - for a 6 mile loop.

PRACTICE UPDATE

SOME GUYS ARE GOING TO RUN AT LW EAST INDOOR TRACK AT 6:30 TONIGHT

NOT SURE WHO WILL BE AT THE HUMAN RACE - USE THE BLOG TO COMMUNICATE.

Wednesday Night Run

Meet at the Human Race at 6:30 for a run through the snow covered streets of Orland Park.

Next Wed. 12/16 is the famous Sombrero run. Remember the Sombrero waits for no one.

Monday night:

If anyone reading this before 6:30...Kevin will be running tonight from the New Balance store on 161st and LaGrange. Come out and run with him through Orland Hills for a 4-6 mile run.

Hope you all are doing well...see you all on Wednesday night:)

Saturday Practice

8:15 40 Acre Woods - 119th 1 block east of LaGrange.

Everyone who's running Saturday do an extra mile for Steve & Kirk who are doing the Tecumesh Trail Marathon. Send them down some aerobic vibes......


Another item for your Christmas lists:

Runner Headlamp - we're going too be doing a few night time runs this winter and the headlamps will help lead the way.

Wednesday Run

Meet at Human race Sports - We'll start promptly at 6:30. 50-60 minutes through the neighborhood.

Add this to your Christmas List -

Running Times Magazine- I know many of you get Runners World but RT is a much better magazine for runners who want to get faster not just drop 5 pounds or finish a marathon in 5 hours.

Monday night run:

Hope you all had a wonderful Thanksgiving with your families.

We will start our Monday night runs this week...the run will be @ 6:30 pm at the Orland Park New Balance store. Kevin will be leading the run throught the Orland Hills neighborhood. The run will be 4-6 miles...everyone is welcomed:)

I on the otherhand, will see you guys Wednesday where ever Rich has us running...see you then.

Turkey Trot Results

Post your Turkey Trot results:

Saturday Practice 8:15 - Little Red Schoolhouse 10-12 miles

Updates

Hey everyone...just some updates. We will be having Monday night runs @ 6:30 from the Orland Park store. The runs will be run by Kevin..so if interested come out and run with him.

Also, we will be having runs on Saturday mornings from the Lincoln Park store. The runs will be @ 8:00 am and will be run on the lakefront. The Sat runs will start start on Dec 12th. Hope to see some of you out:)

Wed runs will stay the same @ 6:30.

No Practice Wednesday

We'll skip this one - due to turkey trots and family committments. But we'll be back at it on Saturday Nov 28th. Happy Thanksgiving.

Tinley Track & Trail Won the Team Challenge at the Pilgrim Pacer today for our 3rd team win of the year. Sarah set a PR.


Lost in the shuffle:
Two weeks ago at the Tinley Turkey Trot we had some notable results:

• Ashley was the first woman finisher.
• Jerry and Francisco set PRs
• Chris and Carol were the first Master finishers
• Also in Westchester at the Veterun - Sarah was the first female finisher and winner of $250.

I encourage everyone to back off from their training for 2-4 weeks to let your body recover. Doesn't mean you have to lay on the couch. But the key to aerobic success is progression and without taking a step back every once in a while you cannot continue to progress your fitness. The college kids do it, the Kenyans do it and so should we.

Saturday Practice

Meet at 40 Acre Woods at 8:00

In addition, Steve is doing a long run later in the day - if you're interested in a later start - contact him via the blog.

If anyone is interested the NCAA Cross Country Championships will be on Versus on Monday afternoon. Might be worth DVRing. The race is in Terre Haute and one of the favorites is Naperville's own Chris Derrick.

Wednesday Practice

Meet at the Human Race for a causal run through the neignborhoods of Orland Park. We'll depart at 6:29.

Sombrero Run 12/16

A question to ponder - should we have practice next Wednesday?

Tuesday Practice:

Saturday night was a great turn out...like Rich stated we have a very unique team. I am very happy to part of a team like ours:) BTW love my skull blanket...how did you guys know i love pink!!

We will be having our last Tuesday night practice...as most of you know I will be transfering to the New Balance in Lincoln Park...therefore will be working. However, I may have someone willing to take on a Monday night practice. I will keep you all posted.

In addition, I will be having a Sunday lakefront run on Sunday mornings from the Lincoln Park store...I will also keep you all posted as I already talked to rich and Carl about the Sunday run.

It is nice to have multiple running days available to choose from..Mon, Wed, Sat, Sun. Again will keep you all posted:)

Anyway, we will be meeting at the Orland Park New Balance store tomor night @ 6 pm...the run will be a 6 mile run thru the neighborhood.

I was thinking if we can meet at 5:45 please let me know if this all works for you guys???

Thanks

Thanks again to all my teammates for the Garmin. It is greatly appreciated. It is a lot of fun coaching runners that aspire to be the best that they can be.

Rich

Saturday - Run early & run late

Practice 8:15 Little Red School House. There will be a 19 mile - WTF and a 10 mile option.

Saturday Night Pub Crawl - It sounds like EVERYONE is going to be there so try to make it.
Details on the previous post.

Pub Crawl Details - Sat. Nov 14th

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 (except for Ashley who always has an excuse why she cannot attend). Also, spouses and significant others are welcome too. 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 stops total.

Here's the details for those who may join up at different times throughout the evening. Per tradition, we start by kickin it old school at Paddy B's (143rd & the tracks). Be there at 7:00PM sharp. If you're planning on eating, come earlier. At 7:30 we depart to a mystery location by orders of the Skull Master. He would like to treat us to an outdoor beverage in appreciation for all our hardwork this season. From there we go to Casa Margarita (151st & LaGrange) at 8:00 and indulge in margaritas and chips. At 9:00 we're off to Bar Louie (144th & LaGrange). At 9:45 we move on to Granite City (by popular demand) where we wind down the evening.

Note: for those wondering what to do about transportation/parking. One idea is to park on Ravinia near 143rd by Fox's. This allows you to be close to both Paddy B's where we start and Granite City where we finish.

It sounds like there is a lot of interest, so I look forward to what should be the largest pub crawl we've ever had.

Saturday Practice

Little Red School House (9800 S. 104th ave.) 8:00. Take in the last of the fall colors during a long run which will include some single track. Good Luck to those racing the Tinley Turkey Trot Sunday. Pub Crawl - Orland Park Nov 14th, 7:00p.m more details soon.

Wednesday Practice

Meet at the Human Race -we'll depart at 6:30. We'll be doing a run - it will be out & back so they'll be an option to do 4, 6 or 8 miles.

Do you want to start these runs at 6:15 or 6:30?

Tuesday Practice:

Hey everyone hope you all had a great Halloween!!

We will be meeting again at the Lincolnway East High School...please meet in the entrance of the indoor track @ 6 pm. We will be running outdoor so please dress accourdingly. The run will be a 40-45 min run through the neighborhood...followed by plyo's.

In addition, our buddies Dave Eaton and Carl Newman B-day is right around the corner. Carl's girl Christie is having a PARTY at her place on Saturday Nov 21 st @ 8:00 pm and would love for everyone to attend. The link below is the e-vite...please let her know if you will be attending ASAP. It will be a good time:)

Dave/Carl Birthday Bash.

Pub Crawl Nov 14th

Mark your calendars.

Saturday Practice

40 Acre Woods - 119th 1 block east of LaGrange.

8:00 am - There will be a one loop (8 miles) and two loop (16 miles) option.

Wednesday Night Run

Meet at the Human Race Sports - 152nd & LaGrange (North of Borders)

We'll depart promptly at 6:30 -the run will be from 50-60 minutes - but there is also a shorter route for those faint of heart.

Pub Crawl 11/14.

Tuesday Practice:

We will be meeting at Lincolnway East High School for the Tuesday night run. Lincolnway is S. LaGrange on the East side of the street...we will meet in the lobby
of the indoor track @ 6 pm. Please dress accordingly...we will be running outside.

The run will be a 5 mile run in the neighborhood and we will follow the run with some plyo's.

Saturday Practice - Venue Change

Due to the expected swamplike conditions on the trails - we'll meet at Yankee Woods - 165th & Central Ave in Oak Forest - there is a large parking lot meet there at 8:15.

Great Turnout Last Night!

We had 25 people out last night for relay night!
Congratulations to Ted & Francisco for their win.

Even though we're off the track for a while we'll still be running on Wednesday nights. We'll do a steady paced run through the streets of Orland starting at 6:15. More details to follow soon.

Saturday - we'll be at Little Red Schoolhouse at 8:15 for a long run.

Wednesday Night Relays

Be warmed up and ready to go by 6:35.

There will be two person relay teams. I will assign to create parity.

Each person on the relay team will run an 800, 400, 1200, 200 and 600. In whatever strategic order they choose. They can workout the details with their teammate.

BE SURE TO BRING A RUNNING T-SHIRT THAT YOU ARE WILLING TO PART WITH.

It's going to be a beautiful night so don't miss.

If you can't make the run come for the grilled cheese. We're going to Baileys - approximately 179th & Oak Park Avenue - on the east side of the street.

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.