IT'S SKULL WEATHER!!!!!!!!!
As you walk to the starting line tomorrow you'll recognize all the treadmill runners that have not run outside in 2009 by the fear in their eyes.
Saturday, March 28, 2009
Thursday, March 26, 2009
Saturday Practice - Good Luck to Sham-Rockers
We'll meet at Waterfall Glen (Cass Ave just South of I-55) at 8:15
Park in the trailhead parking lot.
We'll incorporate a tempo run into our long run.
To those racing on Sunday - Good Luck and ;
There are people you'll be racing against that you're better than - beat them
There are runners that are equal to you - beat all of them because you ran a smarter race
There are people that are better than you - beat some of them because they run stupidly
and.........
Pass up 3 or 4 in the final straighaway because you're a SKULL!
Park in the trailhead parking lot.
We'll incorporate a tempo run into our long run.
To those racing on Sunday - Good Luck and ;
There are people you'll be racing against that you're better than - beat them
There are runners that are equal to you - beat all of them because you ran a smarter race
There are people that are better than you - beat some of them because they run stupidly
and.........
Pass up 3 or 4 in the final straighaway because you're a SKULL!
Tuesday, March 24, 2009
Running and Hydration
As the weather gets warmer our bodies require more fluid intake. Dehydration by as little as 1% of the body weight can impair performance (about 1.5 lbs on a 150 lb person). Dehydration reduces performance during prolonged training and competition and intensifies in hot environment.
Warning signs of dehydration:
Warning signs of dehydration:
- Fatigue
- Nausea
- Dark urine
- Poor concentration and headache
- Muscle cramps
- Appetite loss
Hydration Recommendation, and what you can do to avoid dehydration:
1. Drink 80-100 oz of fluid/day (10-12 cups)
2. Drink adequate fluids during 24 hrs before the event.
3. Drink 16-17 oz of fluid 2 hrs before the event.
4. Drink 5-10 oz of fluid every 15-20 min during the event.
5. Drink 24 oz of fluid for each 1 lb loss of body weight after the event.
Wednesday Practice 3/25
For those who haven't heard yet, Carrie had her baby. Mia Catherine Forystek was born March 22nd 2009. I think Mia means tempo run in Italian.
Practice tomorrow is at Centenial Park in Orland. Take 153rd west to West Ave. West Ave. south to Fun Dr. and Fun Dr. west just past the pool/water slides. Park in the big parking lot.
We'll do hill repeats and a mile perfect for the Shamrock Shufflers.
We'll start our warm-up at 6:30.
Practice tomorrow is at Centenial Park in Orland. Take 153rd west to West Ave. West Ave. south to Fun Dr. and Fun Dr. west just past the pool/water slides. Park in the big parking lot.
We'll do hill repeats and a mile perfect for the Shamrock Shufflers.
We'll start our warm-up at 6:30.
Saturday, March 21, 2009
Now added - Tuesday Practices
Sarah is going to organize a Tuesday night run at 6:00 p.m. which will alternate between 40 Acre Woods and Old Plank Trail in Frankfort.
The distance will vary from 6-10 miles and it will just be a steady distance run. This is the perfect complement to Wednesday night speedwork.
This week we're meeting on Old Plank Trail - in downtown Frankfort. Parking is available on White Street just east of the tall grainery structure.
Also we are now sponsored by New Balance which is on 16131 S. LaGrange Road in Orland Park. All TT&T members get a 15% discount off all shoes and merchandise. Just tell them your with the club.
The distance will vary from 6-10 miles and it will just be a steady distance run. This is the perfect complement to Wednesday night speedwork.
This week we're meeting on Old Plank Trail - in downtown Frankfort. Parking is available on White Street just east of the tall grainery structure.
Also we are now sponsored by New Balance which is on 16131 S. LaGrange Road in Orland Park. All TT&T members get a 15% discount off all shoes and merchandise. Just tell them your with the club.
Thursday, March 19, 2009
Showing Some Love to our Hoosier Friends
That's right our neighbors to the east have always kept a wary eye on Tinley Track & Trail to make sure we weren't doing any special training that they could steal as their own.
Well we are going to return the favor and hit the Dunes on Saturday and see what they could dish out.
Two meeting place options:
Take I-80 E to Halstead South. Take that to the Menards parking lot which will be on the east side of the street just past the first light. A bunch of us our meeting there and we'll carpool to the dunes. Meet at 7:00 a.m.. If you're coming leave a message on the blog.
Go straight to the dunes - Directions are pretty easy. Take interstate 80 east to highway 49 north in Chesterton. Where highway 49 ends is the Indiana Dunes State Park gate. Go in the gate and follow the signs to the nature center. Meet at the nature center parking lot. Usually at that time of the morning there isn't a ranger at the gate, but it is possible there could be one to charge admission. I don't know what out of state cost. In state is $5. Be there by 7:45
Either way if your coming leave a note on the blog.
Altogether we'll run about 12-14 of some beautiful scenic trails along the lake.
Well we are going to return the favor and hit the Dunes on Saturday and see what they could dish out.
Two meeting place options:
Take I-80 E to Halstead South. Take that to the Menards parking lot which will be on the east side of the street just past the first light. A bunch of us our meeting there and we'll carpool to the dunes. Meet at 7:00 a.m.. If you're coming leave a message on the blog.
Go straight to the dunes - Directions are pretty easy. Take interstate 80 east to highway 49 north in Chesterton. Where highway 49 ends is the Indiana Dunes State Park gate. Go in the gate and follow the signs to the nature center. Meet at the nature center parking lot. Usually at that time of the morning there isn't a ranger at the gate, but it is possible there could be one to charge admission. I don't know what out of state cost. In state is $5. Be there by 7:45
Either way if your coming leave a note on the blog.
Altogether we'll run about 12-14 of some beautiful scenic trails along the lake.
Saturday, March 14, 2009
Saturday Wrap-up & Wednesday Practice
The runners of TT&T conquered the hills of Lemont Saturday morning. 13 Miles Overall. 4 of it was uphill. Remarkable efforts by everyone.
Wednesday we're moving outside. For the next 4 weeks we'll be at Centennial park in Orland Park for a mix of tempo runs, hill repeats and long intervals. These workouts will build more strength, improve our lactate thresholds and prepare us for the anaerobic intervals coming on the track in Mid April. Let's keep the momentum going we have been avering over 20 runners on the indoor track. New runners are always welcome.
Here are directions to Centennial Park
LaGrange Road to 153rd Street
West on 153rd Street to West Avenue
South on West Avenue to the 4-way stop (Fun Drive)
West into Centennial Park. Park to the west of the Water Park.
We'll do a warm-up at 6:30 and start the workout just before 7. This venue was chosen because we'll be able to providing challenging workouts for groups 1 & 2 while keeping everyone somewhat together.
http://www.orland-park.il.us/index.asp?NID=112
Wednesday we're moving outside. For the next 4 weeks we'll be at Centennial park in Orland Park for a mix of tempo runs, hill repeats and long intervals. These workouts will build more strength, improve our lactate thresholds and prepare us for the anaerobic intervals coming on the track in Mid April. Let's keep the momentum going we have been avering over 20 runners on the indoor track. New runners are always welcome.
Here are directions to Centennial Park
LaGrange Road to 153rd Street
West on 153rd Street to West Avenue
South on West Avenue to the 4-way stop (Fun Drive)
West into Centennial Park. Park to the west of the Water Park.
We'll do a warm-up at 6:30 and start the workout just before 7. This venue was chosen because we'll be able to providing challenging workouts for groups 1 & 2 while keeping everyone somewhat together.
http://www.orland-park.il.us/index.asp?NID=112
Thursday, March 12, 2009
What the Hill?
Best turnout of the indoor season last night - 24 runners. It's good to see everyone working hard and getting better. Great job everyone.
Saturday - we'll meet in Lemont for a dose of some of the best hills in the area. Meet at Centenial Park 16028 W. 127th st. It's west of State/Lemont Road.
In total we'll cover about 9-10 miles.
http://www.lemontparks.org/map.htm
We'll start at 8:30 sharp.... There is a fieldhouse meet in the parking lot by it.
Info coming soon about our new sponsorship by the New Balance store in Orland Park.
We are also adding 6:00 p.m Tuesday night runs hosted by Sarah. Info about the location coming soon.
Check out our Facebook Group - Tinley Track & Trail - 24 members and growing.
Saturday - we'll meet in Lemont for a dose of some of the best hills in the area. Meet at Centenial Park 16028 W. 127th st. It's west of State/Lemont Road.
In total we'll cover about 9-10 miles.
http://www.lemontparks.org/map.htm
We'll start at 8:30 sharp.... There is a fieldhouse meet in the parking lot by it.
Info coming soon about our new sponsorship by the New Balance store in Orland Park.
We are also adding 6:00 p.m Tuesday night runs hosted by Sarah. Info about the location coming soon.
Check out our Facebook Group - Tinley Track & Trail - 24 members and growing.
Sunday, March 08, 2009
Wednesday Practice 3/11
Meet at LW East Indoor Track.
Warm-up indoors or outside in the daylight at 6:30.
Practice on the track starts at 7 - fartlek and our last 1:40 drill - will anyone hit 3 laps?
Join us at Buffalo Wild Wings for some chow and a drink.
Hopefully this will be our last indoor workout of the year.
Warm-up indoors or outside in the daylight at 6:30.
Practice on the track starts at 7 - fartlek and our last 1:40 drill - will anyone hit 3 laps?
Join us at Buffalo Wild Wings for some chow and a drink.
Hopefully this will be our last indoor workout of the year.
Thursday, March 05, 2009
Saturday Practice 3/7
Meet at Little Rd School House - 9800 s. 104th Ave. at 8:30.
We'll do a tempo run and some hill repeats.
Be there rain or shine.
Great job on the mile last night everyone - huge improvement in times:
Chris 5:25 30 sec improvement
Dave 5:26
Carlos 5:30
Mike 5:34 :14 secs
Rich 5:37 :23 secs
Sarah 5:38 :21 sec
Becky 5:41
Jerry 5:45 :28 sec
Francisco 5:54 :22 sec
Carl 6:02
Jeff 6:21 28 sec
Gary 6:30 :19 sec
Kirk 6:30 :22 sec
Steve 6:36
Mary 6:38
Sarah's Dad - 7:15 - :15 sec
Ted 7:23 :3 sec
Dennis 7:36 :11 sec
Colleen 8:06
Sue 8:23
We'll do a tempo run and some hill repeats.
Be there rain or shine.
Great job on the mile last night everyone - huge improvement in times:
Chris 5:25 30 sec improvement
Dave 5:26
Carlos 5:30
Mike 5:34 :14 secs
Rich 5:37 :23 secs
Sarah 5:38 :21 sec
Becky 5:41
Jerry 5:45 :28 sec
Francisco 5:54 :22 sec
Carl 6:02
Jeff 6:21 28 sec
Gary 6:30 :19 sec
Kirk 6:30 :22 sec
Steve 6:36
Mary 6:38
Sarah's Dad - 7:15 - :15 sec
Ted 7:23 :3 sec
Dennis 7:36 :11 sec
Colleen 8:06
Sue 8:23
Tuesday, March 03, 2009
Mile Sandwich on the Menu
Bring the mustard and get ready to run.
Meet at LW East HS Indoor Track. You can warm-up inside or outside starting at 6:30. The speedwork will start at 7:00.
We'll be at the track one more week then it's time to hit the roads.
Meet at LW East HS Indoor Track. You can warm-up inside or outside starting at 6:30. The speedwork will start at 7:00.
We'll be at the track one more week then it's time to hit the roads.
Saturday, February 28, 2009
Nice Workout
Kudos to all those that braved the wind chill this morning and covered 12 miles and plenty of hills.
Also since I've been extra busy at work the past 8 weeks, I haven't had time to welcome the many new runners that ran with our club so far this year.
Cathy
Allie
Sarah
Craig
Colleen
Gretchen
Becky
Kim
Ted
Jeff
Carol
Sarah's Dad
It's also good to see some faces from last year. Hopefully I didn't miss anyone.
Keep coming out and tell your friends. We guarantee you'll keep getting faster.
See you at L-W East on Wed. Please bring $3/person we want to give the building supervisor a giftcard for Buffalo Wild Wings since they've been so accomodating.
Also since I've been extra busy at work the past 8 weeks, I haven't had time to welcome the many new runners that ran with our club so far this year.
Cathy
Allie
Sarah
Craig
Colleen
Gretchen
Becky
Kim
Ted
Jeff
Carol
Sarah's Dad
It's also good to see some faces from last year. Hopefully I didn't miss anyone.
Keep coming out and tell your friends. We guarantee you'll keep getting faster.
See you at L-W East on Wed. Please bring $3/person we want to give the building supervisor a giftcard for Buffalo Wild Wings since they've been so accomodating.
Thursday, February 26, 2009
Hills and More Hills
Meet Saturday at Hickory Creek Junction in Mokena it's near the wooden bridge that crosses Route 30 about 1 mile west of Wolf Road. Take Route 30 west and just past that bridge turn right into the parking lot.
http://www.fpdwc.org/hickoryplank.cfm
We'll meet at 8:30.
http://www.fpdwc.org/hickoryplank.cfm
We'll meet at 8:30.
Sunday, February 22, 2009
Practice Wednesday 2/25
After 5 weeks on the track hopefully everyone is feeling a little faster & fitter. We'll be on the indoor track the next two weeks, then depending on the weather we may move to the roads for longer tempo work and some hills. We change the clocks 3/8 so we'll have more options.
Our workouts are open to all runners - give us a try.
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.
Our workouts are open to all runners - give us a try.
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.
Friday, February 20, 2009
Saturday Practice Feb 21
1 more month of Winter.....
Runners, Tomorrow meet at 40 Acre Woods, 119th - 1 block east of La Grange Rd at 8:30.
Depending on the conditions - you may run on the roads or trails.
Just in case the 40 Acre Wood Lot is closed - Park across the street - their is another lot on the West side of LaGrange.
Runners, Tomorrow meet at 40 Acre Woods, 119th - 1 block east of La Grange Rd at 8:30.
Depending on the conditions - you may run on the roads or trails.
Just in case the 40 Acre Wood Lot is closed - Park across the street - their is another lot on the West side of LaGrange.
Sunday, February 15, 2009
Wednesday Practice 2/18
Our workouts are open to all runners - give us a try.
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.
Race Results:
Jerry finished in the top 100 in the Aon Stair Climb a few weeks ago.
Channahon Frosty 5 Miler
Chris 30:47 won AG
Mike 31:42
Rich 32:13
Jerry 33:41 PR
Steve 35:47
Gary 36:02 PR
Rick 37:08
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. This workout will be at tempo pace. We will do fartlek, progressive runs and longer intervals.
Race Results:
Jerry finished in the top 100 in the Aon Stair Climb a few weeks ago.
Channahon Frosty 5 Miler
Chris 30:47 won AG
Mike 31:42
Rich 32:13
Jerry 33:41 PR
Steve 35:47
Gary 36:02 PR
Rick 37:08
Thursday, February 12, 2009
Valentine's Day Practice- 8:15 start
In honor of Valentine's Day we'll show our deep love of hills by doing a bunch of them.
Meet at Waterfall Glen at 8:15 Saturday. Park at the trailhead on Cass Ave - 2 blocks south of I-55. You'll get a minimum of 10 miles in. Add on more if you'd like. If you're doing a spring marathon or 1/2 marathon you'll want to do this one.
Meet at Waterfall Glen at 8:15 Saturday. Park at the trailhead on Cass Ave - 2 blocks south of I-55. You'll get a minimum of 10 miles in. Add on more if you'd like. If you're doing a spring marathon or 1/2 marathon you'll want to do this one.
Monday, February 09, 2009
Track Practice - Fartlek 2/11
We did this work-out last year. It's time to dust it off and bring it out again.
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.I
f you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your jack-rabbit speed at the door.
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort. Meet in the lobby of the main entrance. We'll do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.I
f you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track. These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your jack-rabbit speed at the door.
Thursday, February 05, 2009
Saturday Feb 7th
A Little Warmer..........
Meet in the parking lot at 8:30 at Tinley Park High School 175th and 1 block east of Ridgeland.
We will run an out and back from there.
A few of us are taking advantage of the 1:00 start on Sunday and running in Channahon, the Frosty 5 Miler
Mike Blake
Chris
Rich
Ted
Jerry
Gary
Anyone else interested in stealing some bling from the Prairie State Roadrunners?
Meet in the parking lot at 8:30 at Tinley Park High School 175th and 1 block east of Ridgeland.
We will run an out and back from there.
A few of us are taking advantage of the 1:00 start on Sunday and running in Channahon, the Frosty 5 Miler
Mike Blake
Chris
Rich
Ted
Jerry
Gary
Anyone else interested in stealing some bling from the Prairie State Roadrunners?
Sunday, February 01, 2009
Feb 4 - Post Groundhog Day Practice
January is finally over!!!!
Same time & venue as last week but I'll hatch up a practice to give your cellular mitochondria a big boost.
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort.
Meet in the lobby of the main entrance.If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track.
These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your cheeetah speed at the door.
Same time & venue as last week but I'll hatch up a practice to give your cellular mitochondria a big boost.
Meet at Lincoln-Way East High school on LaGrange Road and Colorado Ave in Frankfort.
Meet in the lobby of the main entrance.If the weather is not too bad we will do a three mile warm-up on the roads, then head inside for the workout. Be sure to have something to wear for running inside. We will start the run at promptly 6:30.If you cannot make it on time, you'll know we'll be back to the building by 6:55 or so. The actual track workout will start at 7. You also have the option of doing your warm-up inside on the track.
These workouts will be at tempo pace. We will do fartlek, progressive runs and longer intervals. It is too early in the season to run these workouts all out. So leave your cheeetah speed at the door.
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