Wednesday Night Practice

Some great racing performances this weekend.... Great work everyone.

Wednesday night meet at Tinley Park High School Track. It's two blocks east of Ridgeland on 175th street. Be warmed up and ready to start by 6:45. We'll start back with some intervals and work on the anaerobic side of our energy system.

Saturday Practice and a few other things

Saturday Practice - 8:00 Little Red School House. If you're going to be there please post it on the blog. A lot of people are racing this weekend and you don't want to be the only one showing up.

Monday Practice???? - 19 people responded that they were interested in running at 6:00. This week we had 2 show up. What happened to the rest of you? You're part of a team - don't leave your fellow teammates hanging out to dry. We'll try again this week at 6 pm hopefully the turnout will be better.

Sunday - Good luck to everyone doing the Palos 1/2 Marathon and the Illinois/Champaign 1/2.
We have a pretty large group doing Palos (Sue, Sue, John, Dennis, Ed, Francisco, Jasper, Jerry, Mike etc.) running it. If you can, stop by and support your teammates. Be sure to post the results.

Next Wednesday back at the track. We begin to work our anaerobic system and sharpen up for some fast races.

Wednesday Night Training

Meet at Centential Park in Orland Park by the pool. We'll depart at 6:30 for a warm-up and we'll do some repeat 800s on the road. Next week we'll head back to the track for a spell.

Monday Practice

6:00 Swallow Cliff Woods South. Entrance is 119th & LaGrange (west-side) Drive all the way into to the farthest west parking lot. There will be a 6-1/2 and 8 mile option.

Wednesday will be at Centential Pool in Orland Park - 6:30. Next week we move to Tinley Park track.

Saturday Practice & Monday

SaturdayMorning Meet at Waterfall Glen at 8 a.m. Park at the trailhead on Cass Ave about 2 blocks south of I-55.

Monday - It looks like 6pm won so - we'll start having regular runs there starting 4/26.
There is a 6-1/2 and 8 mile option. Park at Swallow Cliff Woods South at 119th & LaGrange
http://www.fpdcc.com/downloads/SwallowCliffWoods2007_600dpi.pdf

If someone would like to step-up and lead/organize these runs let me know. Thanks.

Boston

Also, Heather did 3:41 @ BOSTON

WAY TO GO EVERYONE WHO RAN BOSTON!!!!

Positive Results & Practice

Boston Marathon
Gerry 3:19
Francisco 3:22
Ashley 3:27

River to River Relay - Death Race 2010
14th out of 250. 3rd in Masters Division.

Lot's of blood sweat & tears went into these results. Great job everyone.

Wednesday Practice 6:30- Centential Park meet in the pool parking lot.
Road Intervals are on the docket.

NO Practice Saturday

Good Luck to all the Boston Marathoners and River to River Runners.
Trust your training and run a hard & smart race.

Please take our poll about the return of the Monday night run at Swallow Cliff. If we get enough interest we will try to bring it back.

Wednesday Practice

Meet at the Orland Park Aquatic Center/Pool Parking Lot in Centential Park at 6:30. It will be a fun one.

Saturday Practice

Meet at Little Red Schoolhouse at 8 am. We'll be doing a tempo run. Boston Marathoners you maybe interested in joining us.

Race Season is Nearly Here!

The Boston marathoners are tapering. The River to River team is dreaming of hills. The Palos 1/2 is less then a month away. The triathletes are polishing their bikes.
It's almost time to race and show off our hard-earned fitness.

Monday meet at Swallow Cliff Woods South 119th & LaGrange (parking lot is on the west side of LaGrange) at 6:15 for a run throught the woods.

Wednesday meet at Centential Park at the intersection of Fun Dr. and West Ave.. Park by the swimming pool. Be ready to start the warm-up at 6:30. More hills are on the agenda.

The Hills Are Alive........

.........with the sound of wheezing

Palos hills are for the potty chair set. Put on your big kid pants and join in Lemont this Saturday. Meet at 7:30 a.m while we do one of the longest hills in the area - 1100 yards straight up. Meet at Old Quarry Middle School in Lemont - 16100 W. 127th (between Lemont Road and 355)It is a 3.0 mile warm-up to the hill.

If you prefer to do a shorter warm-up meet at the hill at 8:00. The hill is at Main St. & 4th St. near downtown Lemont.

Anyone interested in joining a team doing the Madison to Chicago 200 mile relay June 11th and 12th? I know someone putting a team together and he's looking for more runners. Contact me if you want more details.

Jim Sz

Monday & Wednesday

Monday meet at 6pm at the New Balance store on LaGrange Road for a run through the neighborhoods. Tim will lead.

Wednesday meet at Centential Park in Orland. Park in the pool parking lot off of Fun Drive. The warm-up will start at 6:30. You'll be doing hills and a hard mile.

Saturday Practice - Something for Everyone

Meet at L-W East Hight school on LaGrange & Colorado Ave at 8 am.
We'll head over to Laporte Woods and do some hill repeats.
You can then return back or several of the marathoners are adding on to make it a 20 mile day.

Monday night at 6 meet at the New Balance Store for a run through the neighborhoods. Tim will lead.

Welcome to all of the new runners that came out last Wednesday. We'll be back at Centential Park next week.

Some Race Results:
Ashely took 3rd in her AG at the March Madness 1/2
Tim took second overall at the Running of the Green 8K
Cathy set a PR at the Shamrock Shuffle
Rich & Steve dropped over a minute each on their 5 mile time at the Shamrock Shuffle compared to the Channahon Race a month ago.

Wednesday Night Practice

Meet at Centenial Park in Orland. Be ready to warm-up at 6:30. We'll do a warm-up then some tempo and/or hills.

We meet in the pool parking lot which is a block west of the intersection of West Ave (15600 South) and Fun Drive.

We may be bringing back Tuesday or Monday(what is your day & time preference?) night runs from New Balance - details to follow.

Saturday Practice

Meet at Waterfall Glen at 8 am for a long run with hills.

Park in the trailhead parking lot on Cass Ave. just 2 blocks south of I-55.

Next Wednesday we will meet outside at Centenial Park in Orland Park. More details to follow.

St. Patrick's Day Practice

LW East High School - Last one on the indoor track. Be warmed up and ready to roll by 7:00. If anyone's interested we can hit a local pub afterwards to celebrate.

Weekend race results:

Fleadh 5K - we put 5 runners in the top 10.
And the entire Nelligan clan all won some bling to honor their homeland.

Tinley 8K - Francisco finished in the top 10 and 2nd in his age group. 1 day after running 22 miles.

Weekend Double header

Saturday - Meet at Yankee Woods (Main parking lot on Central Ave.) at 8:30. We'll do 8-10 miles.

Sunday - Meet at L-W East High School - We'll head over to LaPorte Woods and do some hills.
Meet at 8:30 - don't forget to move your clocks forward.

Wednesday night will be our last indoor practice of the year. It's also St. Patrick's Day so let's hit a local pub afterward to celebrate.

MIle Sandwich on Tap for Wednesday

First - don't forget to bring $3 so we can get a gift card for the fieldhouse supervisor.

Be warmed up and ready to start the practice at 7 pm. If the outdoor warm-up group could be ready at 6:25 - we'll get a little bit of extra mileage in during our warm-up

The plan is to be at the track for two more weeks. Then we'll move outside and over to Orland Park.

You've probably noticed we've been slowly increasing the intensity and the length of the workouts. This is definitely by design. The key to endurance training is progression. As the body adapts to the previous level of training you slowly need to increase the training stimulus so additional improvements occur.

Good workout on Saturday - 13 of us tackled the hills of Lemont - the workout was tough but will pay dividends in future races.