We'll meet at Tinley Park High Schol Track (175th - 1 block east of Ridgeland). Be warmed up and ready to go by 6:40. It's starting to get darker earlier so we need to start on time.
This week we'll be doing 600's.
Here's the plan for the next 8 weeks on the track:
We're going to increase the distance of our intervals the next few weeks until we max out at a mile. Then we are going to start decreasing the distance and the number of intervals as we sharpen up our speed.
Some principles to keep in mind.
This journey to peak form needs to be progressive - each week we are going to make one of the variables a little tougher - the distance of intervals, the recovery or the number of intervals. You want to keep the speed consistent -but we will work on that as we start decreasing the distance and number of the intervals.
On Saturdays we will either - do a tempo run, fartlek, progressive paced run or race. This will be your second hard workout of the week. The only thing missing is a long run which you'll need to do on your own.
We'll pass out the t-shirts you ordered on Wednesday Sept 3rd at the Blue Fox Restaurant in Tinley after practice. Please try to make this practice and bring your money that night. More details to follow.
Sunday, August 24, 2008
Thursday, August 21, 2008
Saturday 9/23 Practice
Meet at Little Red School House 9700 S. 104th Ave. at 8:30. We'll do a long run/fartlek.
Is anyone going to be in the vicinity of Niketown tomorrow? It's packet pick-up for the Nike Human Race. If so please e-mail me.
Don't forget to sign-up for the Shorewood Scoot. Great course, good cause - only $20.
www.provena.org/stjoes/scoot
Is anyone going to be in the vicinity of Niketown tomorrow? It's packet pick-up for the Nike Human Race. If so please e-mail me.
Don't forget to sign-up for the Shorewood Scoot. Great course, good cause - only $20.
www.provena.org/stjoes/scoot
Tuesday, August 19, 2008
Wednesday Practice August 20th
We're back to the track.
Meet at Tinley Park High School track it's on 175th, one block east of Ridgeland.
Be warmed up and ready to run by 6:45. You can warm-up on the track or in the neighborhood.
Just in case the track is in use due to football - Carl will have an alternative road workout.
We will meet at the track for the next 9-10 weeks. Not every single workout will be on the track but for the most part we'll meet there. Anyone is welcome to join us.
I'll explain the philosophy of what we're doing within the next few days on the blog site. But you can expect to run your peak performances between 9/27 and 11/1. So try to pick a few races between those dates. It's not to say you won't run well before or after those dates but you should run better during your peak.
We are doing 400 meter intervals this week. Run them controlled. Only 2-3 seconds faster than race pace. This is our 1st week back on the track don't go crazy. The speed workouts need to be PROGRESSIVE to work. You'll have plenty of time to put the hammer down in a few weeks.
Carl will run the workout - I have a work committment.
Don't forget about the Shorewood Scoot - We should put together a team!
www.provena.org/stjoes/scoot
I'll have the shirts next Wednesday.
Meet at Tinley Park High School track it's on 175th, one block east of Ridgeland.
Be warmed up and ready to run by 6:45. You can warm-up on the track or in the neighborhood.
Just in case the track is in use due to football - Carl will have an alternative road workout.
We will meet at the track for the next 9-10 weeks. Not every single workout will be on the track but for the most part we'll meet there. Anyone is welcome to join us.
I'll explain the philosophy of what we're doing within the next few days on the blog site. But you can expect to run your peak performances between 9/27 and 11/1. So try to pick a few races between those dates. It's not to say you won't run well before or after those dates but you should run better during your peak.
We are doing 400 meter intervals this week. Run them controlled. Only 2-3 seconds faster than race pace. This is our 1st week back on the track don't go crazy. The speed workouts need to be PROGRESSIVE to work. You'll have plenty of time to put the hammer down in a few weeks.
Carl will run the workout - I have a work committment.
Don't forget about the Shorewood Scoot - We should put together a team!
www.provena.org/stjoes/scoot
I'll have the shirts next Wednesday.
Thursday, August 14, 2008
Saturday August 16th
Long Run at Waterfall Glen. Meet at the Trailhead Parking Lot on Cass Ave. it's about 2 blocks south of I-55. We'll start at 8:15. Marathoners - consider adding some miles before or after this run for a solid long run day.
Good times last night at the barbecue. - Thanks to Carl for organizing.
Congratulations to Steve for qualifying for the Xterra Trail Running Championchips in Bend Oregon. http://www.xterraplanet.com/xduro/nationals.html
Good luck to Jim Raymond as he treks up Pikes Peak this weekend.
We could use a few more runners for the Shorewood Scoot Team Challenge on 9/6 - so far Chris, Carl, Gerry and Steve have committed. Besides some extra bling - all winning team members get a free lunch at Al's Beef. www.provena.org/stjoes/scoot
Human beings are made up of flesh and blood, and a miracle fiber called courage -George Patton
Good times last night at the barbecue. - Thanks to Carl for organizing.
Congratulations to Steve for qualifying for the Xterra Trail Running Championchips in Bend Oregon. http://www.xterraplanet.com/xduro/nationals.html
Good luck to Jim Raymond as he treks up Pikes Peak this weekend.
We could use a few more runners for the Shorewood Scoot Team Challenge on 9/6 - so far Chris, Carl, Gerry and Steve have committed. Besides some extra bling - all winning team members get a free lunch at Al's Beef. www.provena.org/stjoes/scoot
Human beings are made up of flesh and blood, and a miracle fiber called courage -George Patton
Saturday, August 09, 2008
Team BBQ and Practice Wed. Aug. 13!
This Wednesday meet at my house in Orland Park (9800 Avenida Del Norte St) just West of 151st and LaGrange. We'll do a workout in the streets/park area followed by food and drink on the backyard patio. Let's meet between 6:15-6:30 and depart for the warm up and workout at 6:30. Last year we had a good turnout of almost 25 people, lets see if we can exceed that this year. We welcome new runners who haven't been out with us yet. The Skullmaster has given his word to Rich and I that he'll back off a little on the workout while making sure we still get what we need for the fall racing season.
Misc. Details:
Misc. Details:
- Feel free to bring a side dish, and if possible post what you're bringing on the blog so others don't bring the same thing.
- Park only on the North side of the street.
- Consider a change of clothing for afterwards, possibly bug spray
- Significant others are welcome to meet up after the run - figure around 8:00
Sunday, August 03, 2008
Next three practices -read carefully
Wednesday August 6th
Hickory Creek Junction is located on Route 30, approximately 1.0 miles west of Wolf Road, in Mokena. This is where the pedestrian bridge that crosses Route 30 is. Park in the most northern parking lot. Be ready to warm-up at 6:40. Tim Buttimer will oversee this challenging yet fun workout. Tim said we could stop by his house after practice. He lives about 1 mile away.
http://www.fpdwc.org/hickoryplank.cfm
Saturday August 9th
Meet at Little Red Schoolhouse for a long run - start at 8:30.
Wednesday August 13th - Meet at Carl Neuman's House in Orland - we'll start the practice a bit earlier and have a little shorter workout - then we're invited back to Carl's for a team barbecue. Carl will provide my details next week.
Let's see some results for the triathletes and duathletes and anyone else who raced in the past week.
See you at the barbecue when I get back......... Get those miles in.
Hickory Creek Junction is located on Route 30, approximately 1.0 miles west of Wolf Road, in Mokena. This is where the pedestrian bridge that crosses Route 30 is. Park in the most northern parking lot. Be ready to warm-up at 6:40. Tim Buttimer will oversee this challenging yet fun workout. Tim said we could stop by his house after practice. He lives about 1 mile away.
http://www.fpdwc.org/hickoryplank.cfm
Saturday August 9th
Meet at Little Red Schoolhouse for a long run - start at 8:30.
Wednesday August 13th - Meet at Carl Neuman's House in Orland - we'll start the practice a bit earlier and have a little shorter workout - then we're invited back to Carl's for a team barbecue. Carl will provide my details next week.
Let's see some results for the triathletes and duathletes and anyone else who raced in the past week.
See you at the barbecue when I get back......... Get those miles in.
Thursday, July 31, 2008
Saturday Practice August 2
Meet at 40 Acre Woods - On 119th Street, 1 block east of LaGrange Road. Meet at 8:15.
We'll do 8-10 miles. There is also a 6-1/2 mile option available.
Anyone interested in running the Shorewood Scoot 5K as a team? 8 can enter the top 4 score.
Last year the Prairie State Road Runners won with a time of 76:23 or 19:05 per 5K. They are coming back to defend their title. I think we can prevent that. The race is Saturday September 6th. The race is only $20 and the winning team gets a Loving Cup and Medals so there is an opportunity for a lot of bling. There might be a prize from Al's Beef too.
If you want to run see me at a future practice.
Race info www.provena.org/stjoes/scoot
Whoever runs on the Tinley Team has to train with us - no mercenaries.
We'll do 8-10 miles. There is also a 6-1/2 mile option available.
Anyone interested in running the Shorewood Scoot 5K as a team? 8 can enter the top 4 score.
Last year the Prairie State Road Runners won with a time of 76:23 or 19:05 per 5K. They are coming back to defend their title. I think we can prevent that. The race is Saturday September 6th. The race is only $20 and the winning team gets a Loving Cup and Medals so there is an opportunity for a lot of bling. There might be a prize from Al's Beef too.
If you want to run see me at a future practice.
Race info www.provena.org/stjoes/scoot
Whoever runs on the Tinley Team has to train with us - no mercenaries.
Sunday, July 27, 2008
Wednesday Practice
Meet at Human Race Sports 15148 S. LaGrange. We'll do a three mile tempo run and some hill repeats. We'll start our warm-up at 6:40.
All non-marathoners should be getting in a 10-12 mile long run per week. A few more miles if you're racing a 1/2 marathon or 10 miler this fall. We have been doing this as a team on Saturday. If you cannot make it out Saturday - you should be getting this in on your own. We need this aerobic base as we prepare for the fall racing season.
All non-marathoners should be getting in a 10-12 mile long run per week. A few more miles if you're racing a 1/2 marathon or 10 miler this fall. We have been doing this as a team on Saturday. If you cannot make it out Saturday - you should be getting this in on your own. We need this aerobic base as we prepare for the fall racing season.
Friday, July 25, 2008
Saturday Practice - Radiation Run
Little Red School House at 8:15. We'll do a long run about 10 miles.
We'll take a tour of some of the sites used by the feds to test the atomic bomb in the 40's.
Marathoners feel free to add on a few miles before or after to make it a long run day.
If anyone has an interest go to Racenation.com set up a profile and join the Tinley Track & Trail group. If we have a sizable & interesting group it may help us attract more new members. If you already have a profile. Thanks for setting up - but go back in and add a few more details.
Thanks.
We'll take a tour of some of the sites used by the feds to test the atomic bomb in the 40's.
Marathoners feel free to add on a few miles before or after to make it a long run day.
If anyone has an interest go to Racenation.com set up a profile and join the Tinley Track & Trail group. If we have a sizable & interesting group it may help us attract more new members. If you already have a profile. Thanks for setting up - but go back in and add a few more details.
Thanks.
Sunday, July 20, 2008
Let's do some hills......
Wednesday Practice - In Mokena.
Take LaGrange Road to LaPorte Road (LaPorte is about 1 mile south of 191st.) Turn right and head west about 1 mile to Hickory Creek Preserve. Turn left into the parking lot we'll meet there for a warm-up then a tempo run and some hills. We'll start right at 6:40 so try to be on time.
During the next few Wednsdays we'll be incorporating more hills into the workouts to build our strength.
Take LaGrange Road to LaPorte Road (LaPorte is about 1 mile south of 191st.) Turn right and head west about 1 mile to Hickory Creek Preserve. Turn left into the parking lot we'll meet there for a warm-up then a tempo run and some hills. We'll start right at 6:40 so try to be on time.
During the next few Wednsdays we'll be incorporating more hills into the workouts to build our strength.
Thursday, July 17, 2008
We're Doing the Big Loop ( Note earlier start)
Saturday let's meet at Little Red Schoolhouse at 8:00 a.m. and do the big 11 mile loop. (There is a shorter option available too.
Marathoners can add a little on at the end to make it a solid long run day. For everyone this will be a good endurance & strength building event.
Could someone stash some water - maybe near the cemetary on Archer Rd?
Little Red Schoolhouse is on 104th Ave. about 3 blocks south of 95th st.
LAST CALL for t-shirts. I'll probably place the order next week.
Marathoners can add a little on at the end to make it a solid long run day. For everyone this will be a good endurance & strength building event.
Could someone stash some water - maybe near the cemetary on Archer Rd?
Little Red Schoolhouse is on 104th Ave. about 3 blocks south of 95th st.
LAST CALL for t-shirts. I'll probably place the order next week.
Tuesday, July 15, 2008
Wednesday Practice 7/16
Meet in the bike trail parking lot on 151st Street 2 blocks west of Harlem.
Do not park in the lot - sometimes the police close it early. Instead park on one of the side streets south of 151st. We'll start the warm-up at 6:40.
We'll do a warm-up then a tempo run. Bring some water it will be hot.
If you haven't yet - and you want one - post what size shirt you want.
Do not park in the lot - sometimes the police close it early. Instead park on one of the side streets south of 151st. We'll start the warm-up at 6:40.
We'll do a warm-up then a tempo run. Bring some water it will be hot.
If you haven't yet - and you want one - post what size shirt you want.
Saturday, July 12, 2008
Trilogy of Terror Reigns Supreme on North Side
Rich, Steve & the Continental rode in on the back end of a thunder storm, beat the North Siders on their home course and walked away with an armload of bling. Winning two first place age group awards and one second at the Xterra Trail Run in Palatine. One more strong finish for Steve and he's headed to Oregon.
The weak sisters from the NW suburbs then gathered around the boys from TT&T and received a clinic on trail running.
Hey you hipsters from TT&T check out this new web-site www.racenation.com Our team was chosen as a beta site and you are all welcome to add a profile that lists your interests, upcoming races, fears and dreams. Be sure to join the group Tinley Track & Trail. This web-site will be marketed soon and it's a great way to get some extra exposure for our club.
Don't forget to post your t-shirt size.
The weak sisters from the NW suburbs then gathered around the boys from TT&T and received a clinic on trail running.
Hey you hipsters from TT&T check out this new web-site www.racenation.com Our team was chosen as a beta site and you are all welcome to add a profile that lists your interests, upcoming races, fears and dreams. Be sure to join the group Tinley Track & Trail. This web-site will be marketed soon and it's a great way to get some extra exposure for our club.
Don't forget to post your t-shirt size.
Thursday, July 10, 2008
Saturday Practice
Good practice last night - over 20 runners did the tempo run.
Welcome Francisco. Welcome back Darcy.
Saturday - meet at Little Red Schoolhouse - 9800 S. 104th Ave.
We'll depart at 8:30.
I will not be there but - 10 miles at a steady pace would be a good endurance workout.
If you want a team shirt - please respond to this blog. See the previous post for more details.
Welcome Francisco. Welcome back Darcy.
Saturday - meet at Little Red Schoolhouse - 9800 S. 104th Ave.
We'll depart at 8:30.
I will not be there but - 10 miles at a steady pace would be a good endurance workout.
If you want a team shirt - please respond to this blog. See the previous post for more details.
Sunday, July 06, 2008
Wednesday Practice & Shirt Info?
Wednesday Practice
Meet at Tinley Park High School Track (175th & 2 blocks east of Ridgeland). We will depart from the parking lot at 6:40 and run over to Yankee woods for a tempo run. It's about 2.5 miles to Yankee Woods.
For those runners that don't want to run as far. You can meet at Vogt Woods -Located at 6527 W. 171st Street. and jump in with us as we run by. We should be passing Vogt Woods at about 6:52 Vogt Woods is about 1.25 miles from the start of the tempo run. We will run down Ridgeland to get to Yankee Woods. I will stash some water at the start/finish of the tempo run course.
Congratulations to those that competed in races during the holiday weekend - the following won AG awards in various races - Bruce, Rich, Steve (2!), Chris anyone else?
T-Shirts
Order a Tinley Track & Trail Dri-fit T-ShirtThey will be black or grey with our logo on the front and a skull on the back to taunt the runners we have passed.Post your name and size on the blog site.There are men and women versions of the shirtThese are $25 shirts. They are available for $20.However if you make 3 or more of the next 6 Wednesday night practices off the track -you are considered hardcore and you'll get the shirt for just $10
Meet at Tinley Park High School Track (175th & 2 blocks east of Ridgeland). We will depart from the parking lot at 6:40 and run over to Yankee woods for a tempo run. It's about 2.5 miles to Yankee Woods.
For those runners that don't want to run as far. You can meet at Vogt Woods -Located at 6527 W. 171st Street. and jump in with us as we run by. We should be passing Vogt Woods at about 6:52 Vogt Woods is about 1.25 miles from the start of the tempo run. We will run down Ridgeland to get to Yankee Woods. I will stash some water at the start/finish of the tempo run course.
Congratulations to those that competed in races during the holiday weekend - the following won AG awards in various races - Bruce, Rich, Steve (2!), Chris anyone else?
T-Shirts
Order a Tinley Track & Trail Dri-fit T-ShirtThey will be black or grey with our logo on the front and a skull on the back to taunt the runners we have passed.Post your name and size on the blog site.There are men and women versions of the shirtThese are $25 shirts. They are available for $20.However if you make 3 or more of the next 6 Wednesday night practices off the track -you are considered hardcore and you'll get the shirt for just $10
Thursday, July 03, 2008
Practice Saturday & Shirt Info
Great job at the relays last night - everyone ran really fast.
Saturday -Meet at 40 Acre Woods - 119th - 1 block east of LaGrange Road. We'll start at 8:30.
Saturday runs will just be long runs no tempo for the next several weeks.
Order a Tinley Track & Trail Dri-fit T-Shirt
They will be black or grey with our logo on the front and a skull on the back to taunt the runners we have passed.
Post your name and size on the blog site.
There are men and women versions of the shirt
These are $25 shirts.
They are available for $20.
However if you make 3 or more of the next 6 Wednesday night practices off the track -
you are considered hardcore and you'll get the shirt for just $10
Saturday -Meet at 40 Acre Woods - 119th - 1 block east of LaGrange Road. We'll start at 8:30.
Saturday runs will just be long runs no tempo for the next several weeks.
Order a Tinley Track & Trail Dri-fit T-Shirt
They will be black or grey with our logo on the front and a skull on the back to taunt the runners we have passed.
Post your name and size on the blog site.
There are men and women versions of the shirt
These are $25 shirts.
They are available for $20.
However if you make 3 or more of the next 6 Wednesday night practices off the track -
you are considered hardcore and you'll get the shirt for just $10
Sunday, June 29, 2008
Wednesday Practice July 2
It's hard to believe the year is half over.
Wednesday will be our final practice on the track for the next 6 weeks. As we usually do in the Summer we will move our wednesday night runs to the local roads, trails and hills to start building up our strength for the Fall racing season. Locations will be announced. Saturday runs will continue on Saturday morning. The Wednesday workouts will mainly be longer intervals, hill repeats and tempo runs. Saturday runs will just be long runs - perfect for those training for the marathon.
This Wednesday meet at Tinley Park H.S.track and be warmed up and ready to run by 6:50. We will do a slightly shorter practice to squeeze out that last bit of speed from your legs and get you ready to race on July 4th or the upcoming weekend. The practice will end a little earlier so if you want we can head out to a local beer garden for a few drinks.
Congratulations to John McCarthy for winning his age group at the MetLife Duathlon.
Wednesday will be our final practice on the track for the next 6 weeks. As we usually do in the Summer we will move our wednesday night runs to the local roads, trails and hills to start building up our strength for the Fall racing season. Locations will be announced. Saturday runs will continue on Saturday morning. The Wednesday workouts will mainly be longer intervals, hill repeats and tempo runs. Saturday runs will just be long runs - perfect for those training for the marathon.
This Wednesday meet at Tinley Park H.S.track and be warmed up and ready to run by 6:50. We will do a slightly shorter practice to squeeze out that last bit of speed from your legs and get you ready to race on July 4th or the upcoming weekend. The practice will end a little earlier so if you want we can head out to a local beer garden for a few drinks.
Congratulations to John McCarthy for winning his age group at the MetLife Duathlon.
Thursday, June 26, 2008
Saturday Practice 6/28
Meet at Little Red School House on 104th ave just south of 95th st. at 8:30. The trails should be in good condition.
Saturday, June 21, 2008
Wednesday Practice 6/25
Two more weeks on the track.. Let's continue the big turnouts on Wednesdays.
Meet at Tinley Park High School Track. Be warmed up and ready to run by 6:50. We'll be doing a ladder.
Brian Gleich took third overall at the Short Run on a Long Day
Tyler runs a 3:04:51 - and qualifies for BOSTON - Congratulations!!!!
Meet at Tinley Park High School Track. Be warmed up and ready to run by 6:50. We'll be doing a ladder.
Brian Gleich took third overall at the Short Run on a Long Day
Tyler runs a 3:04:51 - and qualifies for BOSTON - Congratulations!!!!
Thursday, June 19, 2008
Saturday Practice
We'll meet at Waterfall Glen at 8:15. Meet at the main trailhead on Cass Avenue about 2 blocks south of I-55. http://www.dupageforest.com/preserves/waterfallglen.html
This will be a good old-fashioned long run - no ups or extras just some capillary-building aerobic effort.
Hey great turn-out last night - that's three weeks in a row with over 20 runners on the track - hopefully everyone is feeling the synergy and using the other runners to maximize your own effort - get some races planned - you're all getting faster and it's time to beat up on a few people.
Think about the Tinley Park Stars & Stripes for a 4th of July Race.
We'll be on the track for 2 more weeks than we'll take our summer hiatus and hit the roads and trails till mid-August. More details to follow.
Read an interesting article about our very own Continental:
http://www.nwi.com/articles/2008/06/14/sports/region_sports/doce8adcf8e85bc75cb8625746700811d64.txt
Good luck to Tyler who is doing Grandma's Marathon this weekend, all of the duathletes on Sunday and anyone else who's racing - be tough and pass a few people that last 1/2 mile.
This will be a good old-fashioned long run - no ups or extras just some capillary-building aerobic effort.
Hey great turn-out last night - that's three weeks in a row with over 20 runners on the track - hopefully everyone is feeling the synergy and using the other runners to maximize your own effort - get some races planned - you're all getting faster and it's time to beat up on a few people.
Think about the Tinley Park Stars & Stripes for a 4th of July Race.
We'll be on the track for 2 more weeks than we'll take our summer hiatus and hit the roads and trails till mid-August. More details to follow.
Read an interesting article about our very own Continental:
http://www.nwi.com/articles/2008/06/14/sports/region_sports/doce8adcf8e85bc75cb8625746700811d64.txt
Good luck to Tyler who is doing Grandma's Marathon this weekend, all of the duathletes on Sunday and anyone else who's racing - be tough and pass a few people that last 1/2 mile.
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