Tuesday Practice:

Congrats to anyone who ran the Extreme 10!!!

We will be running @ Swallow Cliff tomor night @ 6 pm whoever wants to joins us. The run will be 6-8 miles..followed by plyo's. Please park on the West side of LaGrange.

Anyone running Rock & Roll on Sunday remember to taper slightly this week.

Race Rsults

Xtreme 10 Results
Carlos 1:03:46
Lt. John 1:10:57
Rick 1:16:28
Gretchen 1:16:57

There is a 5K race on 8/8 in Momence. There is a team challenge (top 5 score) - we already have enough for one team but we can always put together another one. If you're interested sign-up. http://www.gladfest.com/gladrunforms.html

All 5K & 10 K racers- be sure to start upping your mileage a little bit in August to give yourself a nice aerobic base for the fall races. Once September hits you'll cut back a bit on the mileage and increase the intensity to get you in prime racing shape.

Saturday Practice

Meet at Little Red School House 9700 south 104th Ave. at 8:00 a.m. We'll do a long run and just for fun throw in a few hill repeats.

This may have slipped by - but last Thursday Sarah, Jerry and Steve all set 5K PRs.
Summer PRs usually signal a strong Fall season. Congrats.

Wednesday Practice

Meet at LW East High School (LaGrange Road & Colorado Ave). Meet in the parking lot on the South side of the school. We'll depart for the warm-up at 6:37.

We'll warm-up towards La Porte Woods then do a 3 mile tempo run and some longer hill repeats.
You may want to throw on some bug spray or run extra fast on the hills.

Looking forward to seeing the Wolverine's sideburns.

We'll have a special guest tomorrow "Admiral" John Spannuth fresh from the War in Iraq who will join us in some espirit de corps. Let's stop at BW3 afterwards for some beers and war stories.

Tuesday Practice:

First of all, Congrats to anyone who ran the Sundowners 5k last Thur:)

Carlos 17:46 (2nd AG)
Chris 18:01 (3 AG)
Sarah 18:36 (1st Female)
Jerry 19:16 (3rd AG)
Steve 19:58
Rick 20:39
Mary 21:47 (1st AG)
Heather 22:02 (2nd AG)
Brian 23:30
Diane 22:36 (1st AG)
Jim 23:31
Ted 25:24
Sue 27:27

And I apologize if I forgot anyone...I could not find Kathy or Carol??

We will be running at Swallow Cliff on Tuesday night @ 6 pm. The run will be 8 miles...followed by plyometrics. Please park on the West side of LaGrange.

Good Luck Tonight

Remember pain is inevitable
Suffering is optional.

I will go back to my research on carbo loading.

>Run hard

Upcoming Practices

Gretchen brought the rain and Ted brought the hills but despite the weather it was a good workout.

Here are the upcoming workouts:

Saturday 7/11 Little Red School House 8:00 a.m
Tuesday 7/14 Swallow cliff 6:00 p.m.
Wednesday 7/15 - no practice
Thursday 7/16 - Team Race Sundowner 5K http://www.jolietpark.org/ 7:00 p.m. start party afterward at Chris' house see June 16th post for directions
Saturday 7/18 Little Red School House 8:00 a.m.

Wednesday Practice 7/8/9

Meet at the Bettenhausen Rec Center in Tinley Park, 171st & 80th ave. It on the SW corner of the intersection. Meet in the parking lot. At 6:35 we'll warm-up to Centenial Park then do some Cruise Intervals. Marathoners be prepared to do a little more. Ted wants more hills so we'll grant his request.

Tuesday Practice:

GREAT racing this weekend skulls....hope you all enjoyed your 4th!!!

Just a reminder we will be running @ good old Swallow Cliff @ 6 pm. The run will be 6-8 miles, however, anyone wanting to get a few more in can meet around 5:45. The run will be followed by plyometrics as well.

Hope to see you all tomor night..please park on the West side of LaGrange:)

4th of July

No Practice. Good luck to all those doing races.
A bunch of us are doing Tinley Park Stars & Stripes 5K on Saturday at 8 a.m at Centenial Park in Tinley.

Coincidentally - we'll have our practice there next Wednesday.

Whoever has not made arrangements to pick up your shirts - best act fast because starting 7/8 they go back on the open market.

Wednesday practice 7/1

We'll be doing a tempo run.

Meet at 151st about 2 blocks west of Harlem. There is a small parking lot on the north side of the street. If that is filled there is plenty of street parking to the south of 151st.

We will start our warm-up at 6:35

This run will deplete your carbs - since it's a short, holiday week let's hit a local pub afterwards to replenish.

Tuesday Practice:

We will be running @ our usual Swallow Cliff spot Tuesday night @ 6 pm. Please park on the West side of LaGrange road...there was a little confusion last week.

The run will be a nice easy mid-week long run of 8-10 miles...followed by plyometrics.

In addition, I will not be at practice on Wednesday this week...I will be condo hunting...Yeah. So that said, anyone needing their shirts still can pick them up tomor night @ Swallow or from the New Balance store (16131 LaGrange Rd) in Orland Park. I work Wed from 10-4:30 or Thur from 1:30-9 pm.

Saturday Practice 6/27

The heat wave continues but the stalwart runners of TT&T continue their journey towards athletic excellence.

Meet at Little Red School House (9700 S. 104th Ave) at 8 am.

We still have a few people that need to see Sarah to pick up their shirts they include:
Gretchen
Brian Gleich
Diane Gallagher
Ashley
Triathlon John
Jeff Selby

Please try to stop by a Wednesday practice - or call the New Balance store to see when sarah is working.

Wednesday Practice

We're starting our 7 week (off the track) - strength and stamina building phase this week with a tempo run and a few hill repeats at Yankee Woods.

Two options to meet -
Longer warm-up and cool-down: Meet at Tinley Park High School (175th, 2 blocks east of Ridgeland) we'll depart at 6:30 to Yankee Woods

Shorter warm-up & cool-down or those running late: Meet at Vogt Woods 171st Street, 2-1/2 blocks east of Oak Park Avenue. The long run group will pass by around 6:45 collect everyone and head to Yankee Woods together.

I'll stash a little water on the course but if you want more bring your water bottle. It will be hot.

If you ordered a shirt please stop by and pick it up.

All of our off-the-track workouts this summer are are easy to follow loop courses and are perfect for runners of all abilities. New runners are always welcome to run with Tinley Track & Trail.

Tuesday Practice:

Hope you all had a great weekend...especially all you fathers.

We are running at Swallow Cliff @ 6 pm on Tuesday. The run will be 6-8 miles followed by plyometric drills.

Again, please park on the West side of LaGrange.

Time to Retool

Congratulations on a good spring season. We had a nice collection of PRs from many runners on the team. We will build on that success this late summer/fall. But it's now time to take a step away from the intensity for a few weeks and regroup as we start to rebuild our strength and endurance. Consider backing off the intensity and even the distance (not including marathoners) of your runs for the next two weeks. Cross-train, do plyos, lift weights etc.

The next two wednesdays we'll have workouts, but the pace will be slowed a bit as the focus turns aways from speed to endurance & stamina. On Saturdays we'll revert back to long runs.

Who else besides Becky & Sarah are doing a Fall Marathon?

Short Run on a Long Day Race Results:

Great job skulls...we looked great out there:

Tim B. 18:23 (#4)
Chris B. 18:28 (#5)
Sarah 18:54 (#7 and #1 female)
Carl 19:10 (#10)
Francisco(aka buddy) 19:25 (#12)
Jerry N 19:33 (#14)
Steve A 20:53
Kevin 21:14
Rick 21:16
Mary 22:18
Ted 23:59
Jim G 24:02
John 26:30
Keith 26:39
Sue 27:37

Hopefully I didn't forget anyone...please post if I did. Great work again to everyone who ran...we brought home some bling bling!!

In addition, thanks Chris for having us all over and for feeding us:)

Post Race Party Info:

Rain rain go AWAY!!!

Pool party @ Chris's house after we kick but!!!

251 Hampshire Ct. New Lenox...corner of Rt 30 and Cedar go North to Kimber (about 1/2 mile) West to Elm, take a right then quick left on Hampshire Ct. Last house on the right.
** Bring your beverage of choice
** Towel...o ya and suit.
** Pizza will be served

Tuesday Practice:

We will be running @ Swallow Cliff on Tuesday at 6 pm...please park on the West side of LaGrange.

The run will be roughly 6-8 miles and we will follow with plyometric drills.

Also remember we are racing on Thursday night... so please, if you have not already see me for your shirts. We would like everyone to be wearing them for the race:)

Chris is having an after race get together at his house. So please check back for details and directions.

This week -

Tuesday - To be posted by Sarah

Wednesday no practice

Thursday - Short Run on a Long Day 7:00p.m. Frankfort you can sign up on race day. A lot of people from the team are doing this race. There is no doubt we should place 10 or more in the top 20! Wear your new singlets. Sarah has them in her car - she'll be there.
As the skulls flood the finish chute -we want people to be saying - who are those guys?
Afterwards Chris is having a party at his house in New Lenox. He'll post details soon.

Saturday - Little Red School house 8:00 a.m