Come on out on Wednesday at 6:30 to Rockbottom Brewery in Orland to hoist a few with the hot runners from TT&T. Everyone is invited. Stop out for a little while.
The Skullmaster will even buy the first round to reward the perseverance of some of the toughest runners in the race.
Congrats....
Also a special thanks to all the TT&Ts on the course cheering us along
Rick Miller
Carrie
Keith
Kevin
Tim Hansen = with his lifesaving water bottles.
Sunday, October 07, 2007
Wednesday, October 03, 2007
Marathon weekend
No official workout on saturday - if anyone wants to get a group together feel free to us the blog.
Marathoners we'll meet at the Hilton on 720 S.Michigan Avenue on Sunday morning between 6:30 and 6:45. Go in the main entrance on Michigan and you'll see a large circular staircase. Take the left staircase and we'll be on the 2nd floor - there are washrooms, you can hang-out, stretch, hydrate and stay loose -we'll all head over to the start at 7:15. If you are going to check gear do it before coming to the Hilton.
Hydrate well on Fri & Sat.
http://www1.hilton.com/en_US/hi/hotel/CHICHHH-Hilton-Chicago-Illinois/index.do
Marathoners we'll meet at the Hilton on 720 S.Michigan Avenue on Sunday morning between 6:30 and 6:45. Go in the main entrance on Michigan and you'll see a large circular staircase. Take the left staircase and we'll be on the 2nd floor - there are washrooms, you can hang-out, stretch, hydrate and stay loose -we'll all head over to the start at 7:15. If you are going to check gear do it before coming to the Hilton.
Hydrate well on Fri & Sat.
http://www1.hilton.com/en_US/hi/hotel/CHICHHH-Hilton-Chicago-Illinois/index.do
Sunday, September 30, 2007
Wednesday October 3rd
Meet at Tinley Park High School Track. We'll start at 6:40 so warm-up and be ready to go.
It will be be a short but important workout for the marathoners so try to be there. There will be a slightly longer option for the non-marathoners.
Marathoners try to be there as we will work out logistics for race day morning. Stay healthy,eat well and get plenty of rest.
It will be be a short but important workout for the marathoners so try to be there. There will be a slightly longer option for the non-marathoners.
Marathoners try to be there as we will work out logistics for race day morning. Stay healthy,eat well and get plenty of rest.
Thursday, September 27, 2007
Saturday Practice
We'll do 10-11 miles this Saturday at Little Red schoolhouse. Meet in the parking lot at 8:15.
Marathoners
There are only two more workouts together as a team before the marathon - be sure to rely on your teammates for support and sanity checks these last few days before the marathon. Be sure to come to practice and savor all the hard work you put in. We are all planning to meet race morning at the Hilton Hotel. More details will follow at next Wednesday's practice.
Everyone - mark your calendars - we are planning a post marathon celebration on Wednesday October 10th for all team members. We will continue to do speedwork on subsequent Wednesday's until Turkey Trot season.
Marathoners - Here is a good article on carbo-loading which wil help you start the race with a little more glycogen in your muscles
Research shows that you can increase glycogen storage significantly without first depleting it. A newer carbo-loading protocol based on this research calls for athletes to eat a normal diet of 55 to 60 percent carbohydrate until three days before racing, and then switch to a 70 percent carbohydrate diet for the final three days, plus race morning.
The No-Depletion Carbo-Loading Method
Perform a long workout (but not an exhaustive workout) one week before race day.
Eat normally (55-60% carbohydrate) until three days before a longer race.
Eat a high-carb diet (70%) the final three days before racing while training very lightly.
Perform a longer workout (but not an exhaustive workout)a week from race day followed by increasingly shorter workouts throughout race week. It's simple, it's non-excruciating, and it works.
Note that you should increase your carbohydrate intake not by increasing your total caloric intake, but rather by reducing fat and protein intake in an amount that equals or slightly exceeds the amount of carbohydrate you add.
Be aware, too, that for every gram of carbohydrate the body stores, it also stores 3 to 5 grams of water, which leads many athletes to feel bloated by the end of a three-day loading period. The water weight will be long gone by the time you finish your race, however.
Marathoners
There are only two more workouts together as a team before the marathon - be sure to rely on your teammates for support and sanity checks these last few days before the marathon. Be sure to come to practice and savor all the hard work you put in. We are all planning to meet race morning at the Hilton Hotel. More details will follow at next Wednesday's practice.
Everyone - mark your calendars - we are planning a post marathon celebration on Wednesday October 10th for all team members. We will continue to do speedwork on subsequent Wednesday's until Turkey Trot season.
Marathoners - Here is a good article on carbo-loading which wil help you start the race with a little more glycogen in your muscles
Research shows that you can increase glycogen storage significantly without first depleting it. A newer carbo-loading protocol based on this research calls for athletes to eat a normal diet of 55 to 60 percent carbohydrate until three days before racing, and then switch to a 70 percent carbohydrate diet for the final three days, plus race morning.
The No-Depletion Carbo-Loading Method
Perform a long workout (but not an exhaustive workout) one week before race day.
Eat normally (55-60% carbohydrate) until three days before a longer race.
Eat a high-carb diet (70%) the final three days before racing while training very lightly.
Perform a longer workout (but not an exhaustive workout)a week from race day followed by increasingly shorter workouts throughout race week. It's simple, it's non-excruciating, and it works.
Note that you should increase your carbohydrate intake not by increasing your total caloric intake, but rather by reducing fat and protein intake in an amount that equals or slightly exceeds the amount of carbohydrate you add.
Be aware, too, that for every gram of carbohydrate the body stores, it also stores 3 to 5 grams of water, which leads many athletes to feel bloated by the end of a three-day loading period. The water weight will be long gone by the time you finish your race, however.
Monday, September 24, 2007
Wednesday Practice
Meet at Tinley Park High School Track. Warm up and be ready to go at 6:40.
We'll do 4 x 1200 meters, 1 x 800 and 1 x 400.
We'll do 4 x 1200 meters, 1 x 800 and 1 x 400.
Thursday, September 20, 2007
It's almost taper time!
Meet at Little Red Schoolhouse at 8:00am on Saturday for a 14-15 mile run. The last long one for the marathoners. There will be a shorter run option available too.
Marathoners - run some of your miles at marathon race pace as yopu taper. It will get you used to that feeling.
Marathoners - run some of your miles at marathon race pace as yopu taper. It will get you used to that feeling.
Monday, September 17, 2007
Wednesday September 19th - Hello Yasso
First - Brian Gleich finished the Ironman Wisconsin in 15:24:59 - Yes Brian you are an Ironman.
Wednesday - We'll do 10 Yassos on the track at Tinley Park High School. Warmup and be ready to run by 6:40. Just in case the track is in use by the high school we'll move the workout to "Half- Mile Park". I may be there a little late so get started without me. Same pace as last time. 2:30/2:45 rest per Yassos. If you do move to 1/2 mile park someone call me on my cell.
After this workout we'll bid goodbye to Yasso as he heads back to Europe to spend the Winter with his family.
Ashley, Mary, Jim and Kirk ran really strong 20-milers yesterday. They are ready to run!
Wednesday - We'll do 10 Yassos on the track at Tinley Park High School. Warmup and be ready to run by 6:40. Just in case the track is in use by the high school we'll move the workout to "Half- Mile Park". I may be there a little late so get started without me. Same pace as last time. 2:30/2:45 rest per Yassos. If you do move to 1/2 mile park someone call me on my cell.
After this workout we'll bid goodbye to Yasso as he heads back to Europe to spend the Winter with his family.
Ashley, Mary, Jim and Kirk ran really strong 20-milers yesterday. They are ready to run!
Friday, September 14, 2007
Saturday Practice 9/15
Meet at 40 Acres at 8:00 am. There will be 8 mile and up options available.
For those doing the Ready to Run 20 miler, that were not at practice on Wednesday - e-mail me ASAP if you are interested in a carpooling option. We have two cars heading down and there is probably room.
Car 1 Rich &Jim
Car 2 Kirk, John, Mary, Ashley
Use the Ready to Run as a dress rehearsal for the marathon - wear, eat and drink what you plan to do on Oct 7th.
As you start tapering the next few weeks - lower your miles but try to keep the intensity up and run plenty of miles at marathon pace. You want to know that pace intimately.
For those doing the Ready to Run 20 miler, that were not at practice on Wednesday - e-mail me ASAP if you are interested in a carpooling option. We have two cars heading down and there is probably room.
Car 1 Rich &Jim
Car 2 Kirk, John, Mary, Ashley
Use the Ready to Run as a dress rehearsal for the marathon - wear, eat and drink what you plan to do on Oct 7th.
As you start tapering the next few weeks - lower your miles but try to keep the intensity up and run plenty of miles at marathon pace. You want to know that pace intimately.
Sunday, September 09, 2007
Want to do some Milos?
You've done Yasso's but what about the workout developed by his Greek cousin - Milo.
You'll get to try the workout for yourself on Wednesday. Meet at the track at 6:30 and we'll heard over to mile park. Wear some light color clothing because we'll surely be on the roads after dark.
If you're planning to run the "Ready to Run 20 miler" on Sunday try to attend practice on Wednesday so we can workout logistics. Remember packet pick-up for this run is Tuesday night at the New Balance store on 163rd & LaGrange from 3-8. If you cannot make packet pick-up let me know and we'll try to work something out.
Oopah!
You'll get to try the workout for yourself on Wednesday. Meet at the track at 6:30 and we'll heard over to mile park. Wear some light color clothing because we'll surely be on the roads after dark.
If you're planning to run the "Ready to Run 20 miler" on Sunday try to attend practice on Wednesday so we can workout logistics. Remember packet pick-up for this run is Tuesday night at the New Balance store on 163rd & LaGrange from 3-8. If you cannot make packet pick-up let me know and we'll try to work something out.
Oopah!
Thursday, September 06, 2007
Saturday 9/8 Practice
This practice is designed with everyone in mind. Meet at 8:00 AM at 40 acres (just East of 119th and Lagrange ave.). We will have options of 6, 8, 10, 12, and 16 mile runs. Pick your poison whether you are training for a 5k or marathon. We can plan out what distance everyone is doing prior to starting the run.
Tuesday, September 04, 2007
Hear that sound?
That's the marathon approaching.........32 days away.
Wednesday Practice - Meet at Tinley Park High School Parking Lot. We'll depart at 6:35.
We may hit the neighborhood first before the track. I'll surprise you.
Some nice performances yesterday - Bruce got second in his age group, Darcy got 3rd in hers.
Park Forest Results
Bruce Hall 57:40
Rich Matula 1:05:44
Tyler Birkmeier 1:05:54
Jim Raymond 1:07:57
Darcy Pavlik 1:09:10
Kevin Murray 1:08:57
Carrie Forystek 1:10:51
Rickie 1:12:45
Mary Bogdan 1:15:49
Tim Hansen 1:15:50
Brian O'Donnell 1:16:18
Ashley Jongama 1:17:13
Maureen Hansen 1:17:58
John McCarthy 1:18:34
Diane Gallagher 1:19:04
Keith Leikel 1:31:23
If any of you sign up for the Shorewood Scoot www.provena.org/stjoes/scoot put in Tinley Track & Trail as your team name. If we could get 4 of you I think we would have a shot at the Challenge Team Title!
Wednesday let's discuss logistics of the Ready to Run 20 miler.
Throw your time in here from the 10 miler -it will predict your marathon time.
http://www.runningtimes.com/rt/articles/?id=6765&c=94
Wednesday Practice - Meet at Tinley Park High School Parking Lot. We'll depart at 6:35.
We may hit the neighborhood first before the track. I'll surprise you.
Some nice performances yesterday - Bruce got second in his age group, Darcy got 3rd in hers.
Park Forest Results
Bruce Hall 57:40
Rich Matula 1:05:44
Tyler Birkmeier 1:05:54
Jim Raymond 1:07:57
Darcy Pavlik 1:09:10
Kevin Murray 1:08:57
Carrie Forystek 1:10:51
Rickie 1:12:45
Mary Bogdan 1:15:49
Tim Hansen 1:15:50
Brian O'Donnell 1:16:18
Ashley Jongama 1:17:13
Maureen Hansen 1:17:58
John McCarthy 1:18:34
Diane Gallagher 1:19:04
Keith Leikel 1:31:23
If any of you sign up for the Shorewood Scoot www.provena.org/stjoes/scoot put in Tinley Track & Trail as your team name. If we could get 4 of you I think we would have a shot at the Challenge Team Title!
Wednesday let's discuss logistics of the Ready to Run 20 miler.
Throw your time in here from the 10 miler -it will predict your marathon time.
http://www.runningtimes.com/rt/articles/?id=6765&c=94
Thursday, August 30, 2007
Saturday Practice & the Scenic 10
Saturday - Meet at the bike trail on 151st Street two blocks west of Harlem at 8:00 am. We'll run about 8 or 9 miles.
Monday - Scenic 10. It looks like a lot of the team is doing this race. If you want meet, in the courtyard area, that's the grassy area in the middle of all the food booths or where they do the award ceremony. We can warm-up together and Jim Raymond can give us all an old-fashioned pep talk. Let's meet at 7:15. We've all been training pretty hard - so it's time to show off our fitness and beat some people.
Marathoners may want to consider running another 4-5 miles after the race to get some mileage in. Let's meet in this same area after the race let's say 9:20-9:25
Marathoners consider signing up for the 20 miler on September 16th down at the lakefront. Info is on the CARA web-site. Right now Jim Raymond, Ashley, John, Mary and myself are doing it. We''ll workout driving logistics soon. It's a great way to get your last 20 miler in.
Monday - Scenic 10. It looks like a lot of the team is doing this race. If you want meet, in the courtyard area, that's the grassy area in the middle of all the food booths or where they do the award ceremony. We can warm-up together and Jim Raymond can give us all an old-fashioned pep talk. Let's meet at 7:15. We've all been training pretty hard - so it's time to show off our fitness and beat some people.
Marathoners may want to consider running another 4-5 miles after the race to get some mileage in. Let's meet in this same area after the race let's say 9:20-9:25
Marathoners consider signing up for the 20 miler on September 16th down at the lakefront. Info is on the CARA web-site. Right now Jim Raymond, Ashley, John, Mary and myself are doing it. We''ll workout driving logistics soon. It's a great way to get your last 20 miler in.
Monday, August 27, 2007
Do You Yasso?
Practice Wednesday August 29th will be a Tinley Park High School Track, two blocks east of Ridgeland on 175th. We'll be doing Yasso 800's probably 9. Be warmed up and ready to run by 6:40.
Please read this article about the Yasso's if you never done them.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
Austin's first X-C Race
Austin won his first cross country race this afternoon with the Mokena Junior High team. He ran a mile in 6:15. The second place finisher was 23 seconds behind him. His coach is bumping him up for the rest of the season to run the two mile with 7th and 8th graders (he’s in 6th).
Have you signed up for the Shorewood Scoot yet? www.provena.org/stjoes/scoot
Please read this article about the Yasso's if you never done them.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
Austin's first X-C Race
Austin won his first cross country race this afternoon with the Mokena Junior High team. He ran a mile in 6:15. The second place finisher was 23 seconds behind him. His coach is bumping him up for the rest of the season to run the two mile with 7th and 8th graders (he’s in 6th).
Have you signed up for the Shorewood Scoot yet? www.provena.org/stjoes/scoot
Thursday, August 23, 2007
Practice - Saturday August 25th
We'll meet at Old Plank Road & Harlem at 7:00 a.m.. Old Plank Road hits Harlem a few blocks south of Route 30. There is a small parking lot just past the bike path on the east side of Harlem.
We'll head west on the path. Hit LaPorte Woods go into the Mokena neighborhood, back onto the path down Schoolhouse Road and back onto Old Plank Road. Total mileage is around 18-20.
A shorter option for those not looking to run that far would be to meet us at the downtown Frankfort parking lot right by the Grainery and join up with the marathoners from there. We should hit that parking lot heading west at about 7:15-7:20.
If someone could drop off water on the route that would be great (LaPorte Road or Schoolhouse
Rd. That would be great
Tasty snack tip - Dean's Isotonic Popsicles at Jewel. They are delicious -perfect for quenching your thirst after a long hot run. Like frozen gatorade on a stick.
We'll head west on the path. Hit LaPorte Woods go into the Mokena neighborhood, back onto the path down Schoolhouse Road and back onto Old Plank Road. Total mileage is around 18-20.
A shorter option for those not looking to run that far would be to meet us at the downtown Frankfort parking lot right by the Grainery and join up with the marathoners from there. We should hit that parking lot heading west at about 7:15-7:20.
If someone could drop off water on the route that would be great (LaPorte Road or Schoolhouse
Rd. That would be great
Tasty snack tip - Dean's Isotonic Popsicles at Jewel. They are delicious -perfect for quenching your thirst after a long hot run. Like frozen gatorade on a stick.
Monday, August 20, 2007
Wednesday Practice Aug 22nd
Meet at Tinley Park High School Parking Lot at 6:30. We'll do another pace run around Yankee Woods. Perfect workout for marathon, half marathon and Scenic 10. Only 48 days to go.
Thursday, August 16, 2007
Sunday Practice 8/19
In a first for Tinley Track & Trail we will practice on Sunday. This is the perfect chance to change things up and maybe get a few more people to practice.
We'll meet at Waterfall Glen (park at the trailhead parking lot on Cass Avenue about 2 blocks south of I-55, the usual spot) at 8:00 a.m. It's supposed to be cooler - a welcome relief.
If someone could drop off some water & cups at Bluff Road by the Ranger station that would be great.
Marathoners will do two loops. But anyone else is welcome to join in and do a single.
Marathoner Tip - Start thinking about how you are going to fuel up for the marathon. The human body has approximately 500 grams of glycogen stored in your muscles - enough to get you about 20 miles. You'll need to add another 120-150 grams if you don't want to hit the wall during the marathon. Long runs are a good time to practice ingesting GU-packs etc. to see what your stomach can handle.
"The long run puts the tiger in the cat" - Bill Squires
We'll meet at Waterfall Glen (park at the trailhead parking lot on Cass Avenue about 2 blocks south of I-55, the usual spot) at 8:00 a.m. It's supposed to be cooler - a welcome relief.
If someone could drop off some water & cups at Bluff Road by the Ranger station that would be great.
Marathoners will do two loops. But anyone else is welcome to join in and do a single.
Marathoner Tip - Start thinking about how you are going to fuel up for the marathon. The human body has approximately 500 grams of glycogen stored in your muscles - enough to get you about 20 miles. You'll need to add another 120-150 grams if you don't want to hit the wall during the marathon. Long runs are a good time to practice ingesting GU-packs etc. to see what your stomach can handle.
"The long run puts the tiger in the cat" - Bill Squires
Tuesday, August 14, 2007
Wednesday Practice 8/15
Let's meet at 40 Acres (119th st. 2 blocks east of LaGrange Road) by 6:35.
We'll do some pace work over the eight mile course and maybe throw some hills in for good measure.
Make sure you send your 1/2 marathon results into the marathon by 8/17 to get into your respective corral.
Mark 9/16 on your calendar - It's the Ready to Run 20 mile Training Run along the lakefront. Many of us are planning to do it as part of our training. We'll provide more details as the day gets closer.
You only ever grow as a human being if you're outside your comfort zone."Percy Cerutty
We'll do some pace work over the eight mile course and maybe throw some hills in for good measure.
Make sure you send your 1/2 marathon results into the marathon by 8/17 to get into your respective corral.
Mark 9/16 on your calendar - It's the Ready to Run 20 mile Training Run along the lakefront. Many of us are planning to do it as part of our training. We'll provide more details as the day gets closer.
You only ever grow as a human being if you're outside your comfort zone."Percy Cerutty
Monday, August 13, 2007
Outstanding Results
Good job by the hardy runners of TT&T for their efforts at the Chicago Distance Classic on Sunday
Tyler - 1:28:40 B" Corral for Marathon
Jim Raymond - 1:30:47 B" Corral for Marathon
Darcy - 1:34:39 B" Corral for Marathon
Kirk - 1:41:49 C" Corral for Marathon
Ashley - 1:43:34 C" Corral for marathon
Rumor has it Brian Gleich was also on the course
Has anyone run at 40 Acres in the evening in the past week- how are the horse flies?
Tyler - 1:28:40 B" Corral for Marathon
Jim Raymond - 1:30:47 B" Corral for Marathon
Darcy - 1:34:39 B" Corral for Marathon
Kirk - 1:41:49 C" Corral for Marathon
Ashley - 1:43:34 C" Corral for marathon
Rumor has it Brian Gleich was also on the course
Has anyone run at 40 Acres in the evening in the past week- how are the horse flies?
Thursday, August 09, 2007
Saturday Practice NEW START TIME 7:00 AM
Let's meet at Old Plank Road in Frankfort for a long run at 7:00. We'll break this into two 8 miles loops so you can come back and get water and those that don't want to do a really long run can bail out after 8.
We'll park in the parking lot which is directly east of the tall white Grainery Tower. It's at the intersection of White & Old Plank Road on this map. It's also near the intersection of Kansas & White Street if you want to mapquest it.
http://www.frankfortparks.org/ParksFacilities.asp
It's going to be really hot tomorrow. I'll drop some water on the trail at Harlem. If someone could do it on the west side of the downtown area like Wolf Road & the trail that would be great.
We'll park in the parking lot which is directly east of the tall white Grainery Tower. It's at the intersection of White & Old Plank Road on this map. It's also near the intersection of Kansas & White Street if you want to mapquest it.
http://www.frankfortparks.org/ParksFacilities.asp
It's going to be really hot tomorrow. I'll drop some water on the trail at Harlem. If someone could do it on the west side of the downtown area like Wolf Road & the trail that would be great.
Monday, August 06, 2007
Getting Down to Business
The Scenic 10 is 4 weeks away the Marathon is 9 weeks away, the 1/2 marathon is 6 weeks aways and the Fall racing season is right around the corner. The long runs are getting longer and the days are staying hot & humid. Buckle down fellow runners and we'll get through these dog days of summer together. Put your head down and grind out the miles and we'll come out of the tunnel much stonger, faster and mentally tougher.
On Wednesday we'll meet at Joe's Pond which is really a parking area overlooking a pond. It's on approximately 9900 S. 104th Ave. That's approximately 2 blocks south of Little Red School House. Park on the west side of the road if you can. We are going to depart a little bit ealier at 6:35 so we can get the tempo and hill workout in before the impending dusk. We'll be heading out towards Bullfrog Lake. Many TT&T who have done this workout have a love-hate relationship with it. We're sure you'll agree. Remember be ready to go at 6:35.
Marathon tip - you should be figuring out what shoes/socks you'll be planning to wear in the
marathon and start trying them out in your long runs so you know they'll be comfortable and will not cause blisters etc. For color coordination and fashion questions - check with Carrie.
Run On.
On Wednesday we'll meet at Joe's Pond which is really a parking area overlooking a pond. It's on approximately 9900 S. 104th Ave. That's approximately 2 blocks south of Little Red School House. Park on the west side of the road if you can. We are going to depart a little bit ealier at 6:35 so we can get the tempo and hill workout in before the impending dusk. We'll be heading out towards Bullfrog Lake. Many TT&T who have done this workout have a love-hate relationship with it. We're sure you'll agree. Remember be ready to go at 6:35.
Marathon tip - you should be figuring out what shoes/socks you'll be planning to wear in the
marathon and start trying them out in your long runs so you know they'll be comfortable and will not cause blisters etc. For color coordination and fashion questions - check with Carrie.
Run On.
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