Let's meet at the I&M Canal Bike Path. There is an 8 mile loop and a 3 mile loop - so with a little imagination you should be able to get in 16-20 miles.
It's going to be warm so let's start at 7:30 a.m. Runners that don't want to do a long, long run can show up at 8:30 and hit the 2nd loop with us. Or get there at 7:30 run a loop and hop in their air conditioned cars and drive off. Lot's of options!
The course is super flat like the Chicago Marathon. The miles are marked too which is good for pacing. Bring plenty of fluids.
Directions take 104th Ave. north to Archer avenue (that's about 2 miles north of Little Red Schoolhouse). Turn left on Archer Ave and pass the gas station on the corner immediately turn right and follow the signs down to the train station/bike path parking lot. Here's a map that may help. e-mail me if you still don't know how to get there.
http://www.fpdcc.com/images/im_bikemap_l.gif
Thursday, August 02, 2007
Monday, July 30, 2007
RAMSGATE!!!
Practice Wednesday August 1, 6:45 start, NEW LOCATION. After Saturday's practice it was evident that we could all use some more hills (with the exception of Darcy who wasn't there because she rocked the very hilly Bix7 [13th out of 836 in age group!]) . So unless she gave her chip to Tyler who I'm sure did equally well (couldn't find his result), the rest of us will use this workout to build strength on the hills. We'll do (2) 1.5 mile tempos on some rolling hills. Sandwiched between the tempos will be an undisclosed number of hill repeats.
DIRECTIONS: Whether you're a new runner or a seasoned vet, we have a new meeting location for Ramsgate (yes, they tore out the old parking lot we used to meet in to build $5 million dollar homes... the nerve). From Wolf rd between McCarthy and 131st, turn West on Partridge St. (opposite Misty Harbor gated community). Take that 1/4 mile and park around the cul-de-sac. We'll start our warm-up from there. Try to meet at 6:35 so we can start promptly at 6:45.
For those directionally challenged, here's a link to map it:
http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw--#mvt=m&q1=7%20Partridge%20Ln%20Palos%20Park%20IL%2060464&trf=0&lon=-87.893951&lat=41.656&mag=3
DIRECTIONS: Whether you're a new runner or a seasoned vet, we have a new meeting location for Ramsgate (yes, they tore out the old parking lot we used to meet in to build $5 million dollar homes... the nerve). From Wolf rd between McCarthy and 131st, turn West on Partridge St. (opposite Misty Harbor gated community). Take that 1/4 mile and park around the cul-de-sac. We'll start our warm-up from there. Try to meet at 6:35 so we can start promptly at 6:45.
For those directionally challenged, here's a link to map it:
http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw--#mvt=m&q1=7%20Partridge%20Ln%20Palos%20Park%20IL%2060464&trf=0&lon=-87.893951&lat=41.656&mag=3
Friday, July 27, 2007
Saturday Practice 7/28
For those who can make it to the practice Saturday, meet at 40 acres forest preserve (just east of 119th and LaGrange). Since the weather will be cooler, we'll start the run a little later in order to give everyone a chance to get there. Meet at 8:27, start running at 8:30. We'll do the usual loop with options for people of all shapes and sizes. Don't be a square!
Sunday, July 22, 2007
Practice Wednesday July 25th
We'll meet at the bike trail parking lot on 151st street,two blocks west of Harlem. We'll do the famous bridge to bridge tempo workout.
Be ready to run promptly at 6:45. We need to be done by dusk so we don't get hassled by the Forest Preserve Police.
I won't be there for the next week so Carl and or Carrie will run the practices. Keep getting those long runs in. The marathon is rapidly approaching.
Be ready to run promptly at 6:45. We need to be done by dusk so we don't get hassled by the Forest Preserve Police.
I won't be there for the next week so Carl and or Carrie will run the practices. Keep getting those long runs in. The marathon is rapidly approaching.
Thursday, July 19, 2007
Practice Sat July 21st.
Let's meet at 3100 South & Lake Shore Drive for a long run along the lakefront.
There is plenty of free parking in the strip of land between LSD and the Lake. Parking is directly east of Lake Shore Drive.
We'll start at 7:30 a.m. and head north for a long run out and back.
If you plan on running please respond on the blog so we know to expect you.
See the attached Map.
http://www.cararuns.org/maps/lakefront_map_south.html
There is plenty of free parking in the strip of land between LSD and the Lake. Parking is directly east of Lake Shore Drive.
We'll start at 7:30 a.m. and head north for a long run out and back.
If you plan on running please respond on the blog so we know to expect you.
See the attached Map.
http://www.cararuns.org/maps/lakefront_map_south.html
Monday, July 16, 2007
Practice Wednesday July 18th
Meet at Vogt Woods again. (see post from July 11th for directions). We will run over to Yankee Woods and do a tempo run. Let's start at 6:45.
Marathoners- consider going down to the lake this weekend for our long run. We can start at 31st street and head North. More details to follow.
Here a web-site that keeps a database of races completed by over 9 million athletes. It will also notify you of local rivals. Check it out
athlinks.com
Marathoners- consider going down to the lake this weekend for our long run. We can start at 31st street and head North. More details to follow.
Here a web-site that keeps a database of races completed by over 9 million athletes. It will also notify you of local rivals. Check it out
athlinks.com
Friday, July 13, 2007
Park Forest Scenic 10
There is a rumor that the Park Forest Scenic 10 is close to selling out. This is a great race and it may be in it's last year of existence. It is also the perfect pre-marathon tune-up race. If you are interested in signing up I would do it today. http://www.scenic10.com/
Thursday, July 12, 2007
Practice Saturday July 14th
The team will meet at 151st Street about two blocks west of Harlem in the bike path parking lot.
The run will start at 8:00 am. There wil be a distance option to please every runner's taste.
Marathon traiing tip - to properly prepare for the marathon you need at least 5 runs of 18 miles or longer, including at least two 20-milers.
The run will start at 8:00 am. There wil be a distance option to please every runner's taste.
Marathon traiing tip - to properly prepare for the marathon you need at least 5 runs of 18 miles or longer, including at least two 20-milers.
Sunday, July 08, 2007
July 11th Practice - Be At the Park at 6:45
TT&T will be off the track for the next 5 weeks working on building our strength with longer intervals and tempo runs. It is also a time to recover a bit from the first half of the season so you want to approach the time of the track with a little less intensity. Run the intervals and tempos hard but hold back a little bit. There will be plenty of time to go after it - once we go back to the track in August.
For the next three weeks we are going to meet at Vogt Woods Park in Tinley Park. It is at 6527 West 171st. That is on 171st a few blocks east of Oak Park Ave. Park towards the eastern end of the park by the football field.
http://www.tinleyparkdistrict.org/Parks-Facilities/park-address-guide.htm
This location is only about 1-1/2 miles from the track so it should be convenient for everyone.
On Wednesday we will be doing mile repeats (about 10-15 seconds per mile slower than on the track but with a slightly shorter rest interval)
A note to marathoners: I want to emphasize how important it is to set a specific goal and pace for your marathon. If you do not run the marathon at a consistent, even pace the last few miles will be miserable - you will finish but it won't be fun. In addition, you need to set this goal so you know how fast to run your long runs and also your marathon pace runs.
Here is a link that will give you an appoximation of your expected marathon time based on a shorter distance. Note it needs to be entered in Kilometers. It's not exact but it will give you a starting point. I will also be happy to work with you to set a goal pace.
http://runningtimes.com/rt/articles/?id=6765&c=96#chart
For the next three weeks we are going to meet at Vogt Woods Park in Tinley Park. It is at 6527 West 171st. That is on 171st a few blocks east of Oak Park Ave. Park towards the eastern end of the park by the football field.
http://www.tinleyparkdistrict.org/Parks-Facilities/park-address-guide.htm
This location is only about 1-1/2 miles from the track so it should be convenient for everyone.
On Wednesday we will be doing mile repeats (about 10-15 seconds per mile slower than on the track but with a slightly shorter rest interval)
A note to marathoners: I want to emphasize how important it is to set a specific goal and pace for your marathon. If you do not run the marathon at a consistent, even pace the last few miles will be miserable - you will finish but it won't be fun. In addition, you need to set this goal so you know how fast to run your long runs and also your marathon pace runs.
Here is a link that will give you an appoximation of your expected marathon time based on a shorter distance. Note it needs to be entered in Kilometers. It's not exact but it will give you a starting point. I will also be happy to work with you to set a goal pace.
http://runningtimes.com/rt/articles/?id=6765&c=96#chart
Thursday, July 05, 2007
7/7/7 Saturday Practice
This is an an important workout for the marathoners- it will be a chance to judge your fitness for the marathon. There are only 12 weeks to race day and it's time to start honing in on what pace you're going to run. The workout will be a 12 mile run and 9 of it will be at marathon race pace.
We'll meet at Waterfall Glen (7:30 marathoners , 7:45 non marathoners) - The parking lot we'll meet at is on Cass Ave about two blocks south of I-55. The trails are all crushed limestone and a great place to do this type of workout. DON'T MISS IT. http://www.dupageforest.com/PRESERVES/waterfallglen.html#trails
All non marathoners will do a 9.3 mile endurance building loop. The marathoners will run two miles out and back first then come back and get the non- marathoners.
The early start is due to the heat.
We'll meet at Waterfall Glen (7:30 marathoners , 7:45 non marathoners) - The parking lot we'll meet at is on Cass Ave about two blocks south of I-55. The trails are all crushed limestone and a great place to do this type of workout. DON'T MISS IT. http://www.dupageforest.com/PRESERVES/waterfallglen.html#trails
All non marathoners will do a 9.3 mile endurance building loop. The marathoners will run two miles out and back first then come back and get the non- marathoners.
The early start is due to the heat.
Saturday, June 30, 2007
July 4th
No practice - but many of us will be running the Stars & Stripes 5K in Tinley.
http://www.tinleyparkdistrict.org/documents/StarsStripesrace_001.pdf
Saturday Practices -
For the next 5-6 weeks we will be doing long runs - no tempo.
There will be a marathon option and a shorter option from 6-10 miles.
Everyone is welcome.
Marathoners be sure you are getting your long runs in. This is the most important part of your training.
http://www.tinleyparkdistrict.org/documents/StarsStripesrace_001.pdf
Saturday Practices -
For the next 5-6 weeks we will be doing long runs - no tempo.
There will be a marathon option and a shorter option from 6-10 miles.
Everyone is welcome.
Marathoners be sure you are getting your long runs in. This is the most important part of your training.
Friday, June 29, 2007
Practice Saturday June 30
Marathoners and early birds meet at 7:45 at Lake Katherine in Palos Heights
http://maps.google.com/maps?hl=en&rls=GGLJ,GGLJ:2006-11,GGLJ:en&btnG=Search&um=1&q=lake+katherine+nature+preserve&near=Palos+Heights,+IL&fb=1&cid=0,0,13554113369182256363&sa=X&oi=local_result&resnum=1&ct=image
Park on the eastern end of Lake Katherine Dr.
Everyone else meet at Turtlehead Lake parking lot which is approximately 13700 S. Harlem. west side of Harlemwe will pick you up at 8:30 and continue heading south.
There will be a 16 mile option for marathoners and a shorter quicker option for everyone else.
If someone could bring some extra water for the marathoners and place it at Turtlehead that would be great.
http://maps.google.com/maps?hl=en&rls=GGLJ,GGLJ:2006-11,GGLJ:en&btnG=Search&um=1&q=lake+katherine+nature+preserve&near=Palos+Heights,+IL&fb=1&cid=0,0,13554113369182256363&sa=X&oi=local_result&resnum=1&ct=image
Park on the eastern end of Lake Katherine Dr.
Everyone else meet at Turtlehead Lake parking lot which is approximately 13700 S. Harlem. west side of Harlemwe will pick you up at 8:30 and continue heading south.
There will be a 16 mile option for marathoners and a shorter quicker option for everyone else.
If someone could bring some extra water for the marathoners and place it at Turtlehead that would be great.
Tuesday, June 26, 2007
Practice Wednesday June 27th
Note: we will meet at Carl's house (see previous post for directions) and start our warm-up from his house at about 6:35. We will then run over to the Orland Woods and do several mile repeats and run back. The workout will last about one hour total.
Then everyone is welcome back to Carl's house for a team barbeque/pool party. See the previous post for more details. Please try to make this practice and party it will be a good time.
Planning to race on the 4th of July? Consider running the Tinley Park Stars and Stripes 5K. A lot of of your teammates will be there and we usually do pretty well winning some bling.
http://www.tinleyparkdistrict.org/documents/StarsStripesrace_001.pdf
Then everyone is welcome back to Carl's house for a team barbeque/pool party. See the previous post for more details. Please try to make this practice and party it will be a good time.
Planning to race on the 4th of July? Consider running the Tinley Park Stars and Stripes 5K. A lot of of your teammates will be there and we usually do pretty well winning some bling.
http://www.tinleyparkdistrict.org/documents/StarsStripesrace_001.pdf
Thursday, June 21, 2007
Saturday Practice + Wednesday 6/27
Saturday Meet at Little Red Schoolhouse
8:00 Marathoners
8:30 Shorter Distance Specialists
Practice Wednesday - Please Read Carefully
Meet at 6:30 at Carl's place in Orland, very near the Human Race where we meet in the winter. He's at 9800 Avenida Del Norte St. Orland Park, 60462. From LaGrange Ave go West on 151st. Go straight thru one light and turn right on the next side street, El Cameno Real. Take that until you can go no further. Turn right on Avenida Del Norte and take that to the end. Carl's house is the last one on the left with all the people standing in his front yard waiting for you to park your car. Park on the south side of the street (no parking on the north side).
Use the gate on the right side of his house to access the backyard where the BBQ is. There will be hotdogs, burgers and chicken. Plus beverages. If you want to bring a side or bag of chips, or drinks, that is optional. Carrie will bake her famous rice crispy treats (we think it's the only thing she knows how to make :-)
Bring a change of clothes for after the run, and if you want to swim, bring a suit and towel.
We will do a workout first - it will include some hills and will be a great change of pace from the track. Try to make this event - we had a great turnout last year and it was a lot of fun.
8:00 Marathoners
8:30 Shorter Distance Specialists
Practice Wednesday - Please Read Carefully
Meet at 6:30 at Carl's place in Orland, very near the Human Race where we meet in the winter. He's at 9800 Avenida Del Norte St. Orland Park, 60462. From LaGrange Ave go West on 151st. Go straight thru one light and turn right on the next side street, El Cameno Real. Take that until you can go no further. Turn right on Avenida Del Norte and take that to the end. Carl's house is the last one on the left with all the people standing in his front yard waiting for you to park your car. Park on the south side of the street (no parking on the north side).
Use the gate on the right side of his house to access the backyard where the BBQ is. There will be hotdogs, burgers and chicken. Plus beverages. If you want to bring a side or bag of chips, or drinks, that is optional. Carrie will bake her famous rice crispy treats (we think it's the only thing she knows how to make :-)
Bring a change of clothes for after the run, and if you want to swim, bring a suit and towel.
We will do a workout first - it will include some hills and will be a great change of pace from the track. Try to make this event - we had a great turnout last year and it was a lot of fun.
Sunday, June 17, 2007
Practice Wednesday June 20th
Last practice on the track for a while........
Meet at Tinley Park High School 175th & 1 block east of Ridgeland.
Be warmed up and ready to go by 6:45.
Reminders on June 27th - we'll have a team barbecue and workout starting at Carl Neuman's house. He lives near 151st and LaGrange. More details will follow next week.
Marathoners - if you have any questions about the schedule I passed out send me an e-mail or ask me at practice. The most important thing is to get those long runs in. Stay healthy.
Meet at Tinley Park High School 175th & 1 block east of Ridgeland.
Be warmed up and ready to go by 6:45.
Reminders on June 27th - we'll have a team barbecue and workout starting at Carl Neuman's house. He lives near 151st and LaGrange. More details will follow next week.
Marathoners - if you have any questions about the schedule I passed out send me an e-mail or ask me at practice. The most important thing is to get those long runs in. Stay healthy.
Thursday, June 14, 2007
Practice Saturday 6/16
Meet at 40 Acre Woods - 119th 1 block east of LaGrange Road.
Marathoners Meet at 8:00 - We'll do 13
Everyone else meet at 8:30 for an 8 mile run with some tempo.
Don't forget we'll be on the track on 6/20 but on 6/27 we'll meet at Karl's House in Orland - do a workout and then come back for a barbeque and some swimming and hanging out.
Everyone is working really hard and you can see the improvement in speed.
Note: Keith ran a 24:27 at the Band on the Run
Marathoners Meet at 8:00 - We'll do 13
Everyone else meet at 8:30 for an 8 mile run with some tempo.
Don't forget we'll be on the track on 6/20 but on 6/27 we'll meet at Karl's House in Orland - do a workout and then come back for a barbeque and some swimming and hanging out.
Everyone is working really hard and you can see the improvement in speed.
Note: Keith ran a 24:27 at the Band on the Run
Tuesday, June 12, 2007
Wednesday June 13
Meet at Tinley Park High School Track (175 & 1 block east of Ridgeland). We'll do a mess of quarters- relay style. Be warmed up and ready to go by 6:45.
Here is the plan for the coming weeks:
Next week June 20th will be our last week on the track until August - we'll start meeting at a different location to be announced for a while and beat the Summer heat doing some different workouts. These workouts will focus more on building our strength and to get us ready for the fall racing season as well as the marathon.
There are tentative plans to have a shortened practice and team barbecue on June 27th. More details will follow.
There will be no Wednesday practice on the July 4th but a good team race to do is the Tinley Stars & Stripes run, on the morning of July 4th.
The Long Run on a short day in Frankfort has been cancelled this year due to construction at the park.
Race Results - Band On the Run - The team brings home some bling!
David Hansen 18:53 2nd in AG
John Spannuth 19:15 3rd in AG
Darcy 20:06 Won AG
Here is the plan for the coming weeks:
Next week June 20th will be our last week on the track until August - we'll start meeting at a different location to be announced for a while and beat the Summer heat doing some different workouts. These workouts will focus more on building our strength and to get us ready for the fall racing season as well as the marathon.
There are tentative plans to have a shortened practice and team barbecue on June 27th. More details will follow.
There will be no Wednesday practice on the July 4th but a good team race to do is the Tinley Stars & Stripes run, on the morning of July 4th.
The Long Run on a short day in Frankfort has been cancelled this year due to construction at the park.
Race Results - Band On the Run - The team brings home some bling!
David Hansen 18:53 2nd in AG
John Spannuth 19:15 3rd in AG
Darcy 20:06 Won AG
Thursday, June 07, 2007
Saturday Practice 6/9
Let's Meet at Little Red Schoolhouse. 9700 S. 104th Ave.
The base workout will start promptly at 8:30. It will cover approximately 8 miles and there will be a tempo component.
If any marathoners want to meet at 8:00 a.m. we will get in 3 or 4 before 8:30 to make it a 12 mile day.
24 runners at Wednesday's practice!!!!! Great turnout and a tough workout was had by all.
The base workout will start promptly at 8:30. It will cover approximately 8 miles and there will be a tempo component.
If any marathoners want to meet at 8:00 a.m. we will get in 3 or 4 before 8:30 to make it a 12 mile day.
24 runners at Wednesday's practice!!!!! Great turnout and a tough workout was had by all.
Tuesday, June 05, 2007
Wednesday Night
Hey let's get a group to go to Durbins after practice on Wednesday!!
Race Results from this weekend:
Mike Sommer 2nd Overall in the Race for the Cops
Tim Hansen 2nd in his AG
Brian Breen 4 AG
I came in 3rd in my AG at the Sunburst Half Marathon.
Race Results from this weekend:
Mike Sommer 2nd Overall in the Race for the Cops
Tim Hansen 2nd in his AG
Brian Breen 4 AG
I came in 3rd in my AG at the Sunburst Half Marathon.
Monday, June 04, 2007
Wednesday Practice - Squeezing out a little more speed
Meet at Tinley High School Track. We'll start at 6:40 so please be warmed up by then.
We'll be really sharpening our speed the next two weeks - so June is a great time to get in a 5 or 10K before it really starts heating up.
It's also 18 weeks till the Chicago Marathon - the time most training programs start. Everyone should be doing an 11-13 miler this weekend. If anyone has any questions about the training program they are going to follow please let me know and I'll help you out.
We'll be really sharpening our speed the next two weeks - so June is a great time to get in a 5 or 10K before it really starts heating up.
It's also 18 weeks till the Chicago Marathon - the time most training programs start. Everyone should be doing an 11-13 miler this weekend. If anyone has any questions about the training program they are going to follow please let me know and I'll help you out.
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