Saturday Practice

8:00 a.m. Little Red School House - Long run

We've got the shirts - be sure to stop by and pick yours up. If they are not claimed by 7/1 - they are up for grabs and a lot of new people are interested. They look very cool.

Don't forget next Wednesday no practice - team race on Thursday Short Run on a Long Day - in Frankfort 7 pm. Pool party by Chris afterwards - details & directions to follow. Everyone racing should wear their new singlet.

What's the Ladder?

Tomorrow we will do the famous Ladder workout at Tinley Park High School Track.

Be warmed up and ready to go by 6:53.

Be sure to pick up your shirts tomorrow - even if your not running.

Be sure to pay if you haven't.

Tuesday Practice:

Hope you all had a great weekend...congrats to anyone who raced:)

We will be running at swallow Cliff tomorrow night @ the usual 6 pm time. The run will be 6-8 miles followed by plyometrics.

Again, please park on the west side of LaGrange...

The following people still owe $25 for their shirts - which we'll have at practice this week. Please try to stop by and pick up your shirts.

Brooke
Diane
Carrie
Jon
Zac
Carl

Saturday Practice - Little Red School House

Meet at Little Red Schoolhouse (9700 s. 104th ave) at 8:00 a.m

Not sure what we'll do yet but it will involve running.

Wednesday Practice

Miles on the track - Tinley Park High School Track (175th st. 1 block east of Ridgeland)
Warm-up 6:30-6:50
We'll start the miles at 6:55

Feel free to bring a cd player with your favorite tunes - we'll throw a few around the track to spice things up.

Everyone is welcome - the only prereq is that you want to get faster.

Tuesday practice:

Thanks for all of those who made it out to the pub crawl this weekend...definitely a good time:)

We will be running at the usual spot (Swallow Cliff) tomorrow night @ 6 pm. Please park on the West side of LaGrange; we will be running 6-8 miles. Hope to see you all there.

For Wednesday practice on the track we'll be doing miles. To spice things up a bit if anyone wants to bring a boom box/cd we can have a few different music zones on the track as we run along. - Rich

Pub Crawl - Saturday May 30th

Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

Practice Saturday 8:00 a.m. Little Red School House

Do the double and hit practice and the Pub Crawl.

The Skullmaster Workout

Despite some good performances and PRs from my proteges - it's time to step it up a notch. Rich's work-outs have been tough but tomorrow you go to another level. May 27th is the day champions are made.

Meet at Tinley Park Track and be warmed up by 6:56.
Get your rest tonight because it will be hard to come by at practice tomorrow.
Sleep tight....

SM

Pub Crawl May 30
Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

Tuesday practice:

First off, Congrats to everyone who raced this weekend...what a wonderful weekend we had for racing.

We will be @ Swallow Cliff tomorrow @ 6 pm. Please park on the West side of the street. We will be running a recovery run of 6-8 miles.

Please try and make it out...hope to see you all:)

See the post below for BAR CRAWL IV INFO..........

Bar Crawl Details - Sat. May 30th

Here's the deal... we will be doing the South Course in Orland per skull tradition for the spring bar crawl. Start at Buffalo Wild Wings, arrive between 7:15 and 7:45 depending on whether you want to eat. From there we migrate to Rock Bottom about 8:15. Then we mosey on over to Houlihans about 9:15. Then we shuffle on to Harrisions just after 10:00. Everyone is welcome, even spouses or significant others, whether it's on the crawl or meet at Harrisons. Total distance is probably 3/4 of a mile so don't be discouraged, it's all good fun. Hope to see a lot of you out there!

-Carl

Your Workout This Weekend - Race!!

There are a lot of good races this weekend so take advantage of your fitness and jump in.

Some of the races you'll see a Skull or two at this weekend include;

Western Springs Tower Trot
Soldier Field 10 miler
Ridge run - Beverly
Extreme 10K Trail Run - Indiana

Steve is looking for someone to do some singletrack trails with on Saturday morning at 8:00 a.m. at Bullfrog lake - if you're interested send him an e-mail or use the blog. samann@baxterwoodman.com;


Remember you can't beat us if you can't catch us.

Wednesday Practice - Half Mile Park

We're going to Half Mile Park tomorrow. 174th Odell in Tinley Park.

Two options:

Meet at Tinley Park High school Track Parking lot at 6:30 and we'll run over. It's about 2 miles.

If you are running late or do not want to do that far of a warm-up and cool down you can meet us directly at the park. We'll be there just before 7:00. You can park there and do your warm-up in the neighborhoods around the park.

http://www.tinleyparkdistrict.org/Parks-Facilities/map.htm

If you ordered shirts and haven't paid yet please bring your money tomorrow.

It's going to be a beautiful day tomorrow - all newcomers are welcome.

Tuesday Practice:

Summer weather has arrived...it will be hitting 80 degrees tomoorrow:)

We will be running @ Swallow Cliff tomorrow @ 6 pm. The run will be 6-8 miles and then drinks/food @ McDiviotts...and yes Dave I won't bail this time.

Hope to see you all:)

Upcoming Team Events - Mark Your Calendars

May 30th Pub Crawl

June 14th - Band on the Run - Orland Park - Good Team Race on our home course.

June 18th - Short Run on a Long Day - Frankfort - Chris may have a pool party/barbecue afterwards.

If you raced -don't be shy, post your results on the blog. The rest of the team is always interested in hearing about it.

If you haven't paid your dues yet please try to get it done this week.

Saturday Practice Moving to the Bike Trail.

Instead of Little Red School House at 8am which will probably be flooded meet at the I&M Canal Trail about 1-1/2 miles north which is a paved bike path.

Directions from Little Red School House to the I&M Canal Trail: Take 104th Ave/Willow Springs Road North to Archer Ave. At Archer Ave. turn left then make a right just past the gas station. Follow the signs to the train station or bike path parking lot. There is a big parking lot everyone can meet at. Let's start at 8:00.

There is a 8 mile loop with an easy 3 add-on. You'll do some fartlek.
Check the map.

http://www.fpdcc.com/tier3.php?content_id=68&file=map_68d

WEDNESDAY PRACTICE - VENUE CHANGE

DUE TO THE EXPECTED THUNDERSTORMS - WE'RE MEETING AT LW EAST HS

LW East is on LaGrange Road & Colorado Ave in Frankfort.

Meet in the main lobby at 6:30. If the weather is okay we'll warm-up on the roads and do our workout on the outdoor track.

If the weather is bad we'll have the option to run inside.

We'll depart for the warm-up at 6:35. The workout will start at 7.

Tuesday Practice:

Weather looks good...for once!!

Tuesday practice will be at Swallow Cliff @ the usual 6 pm time. We will be running the 8 mile loop. Anyone that is interested in getting a few more miles in can meet me around 5:45 and we can add a mile or two.

In addition, if anyone wants to join us at McDiviots down the street for food/drinks all is welcomed:)

The Recipe for Peak Performances

In the next 6 weeks all of the hard training you have been putting in since the beginning of the year will soon payoff. Based on our training plan you should acheive your Spring peak from May 15-June 30th. After that we will back down a bit and start rebuilding for the Fall season. Here are several things you can do to achieve maximum performance and some PRs.

1) Come to practice and follow the assigned pace.
2) Back down your mileage about 10% but increase your speed: You can do this a couple of ways:
Incorporate pick-ups(fartlek) into your runs. Six 1-2 minute pick-ups for those racing 5-10Ks.
Three 3-5 minute pick-ups for those focusing on 10 miles or more. These should be done once or twice a week. NO FASTER than your goal race pace.
Another option is you can also incorpate a 2nd shorter speedwork session into your weekly schedule. No more than 2 miles. BE SURE to get some recovery time between these harder workouts.

3)Strides - do 4-6 strides after you run twice per week.

4) Race don't waste all this fitness. Sign-up for some races.

If you have any questions e-mail me or ask me at practice.

Good Luck.

Definition of Toughness:

24 runners doing quarters in the rain last night. No complaints (not even Chris). Just a bunch of athletes preparing for their next set of PRs.

Saturday Practice: Meet at 40 Acres On 119th St. -one block east of LaGrange Road.
We'll meet at 8:00 a.m. For the rest of the summer we're moving practices up 1/2 hour earlier.
We'll be doing a workout - called "road fartlek"

Wednesday Practice

Meet at Tinley Park High School at 6:30. Warm-up on the track or in the neighborhoods.

The workout will start at 6:50. We'll do 400's with a shorter recovery as we get a little anaerobic and work on increasing our VO2 max.

Afterwards join us for a drink and some food at a local Tinley eatery to be announced.
There were an amazing amount of PRs set this past week and we need to celebrate the accomplishments of the team. Try to join us.

New runners are always welcome.