Meet at Carl's place at 9800 Avenida Del Norte St in Orland Park 60462 between 6:15 and 6:30 (note parking is only allowed on one side of the street). At 6:30 we will depart for a short warm-up including the Yasso course that we will be doing during the workout. The workout will be specific to your racing needs whether you are a marathoner or not.
The BBQ will follow the run at Carl's place. He will handle the burgers, dogs, and chicken, so bringing a side would be quite helpful, or, if you prefer a specific drink, that would be great too.
If you care to swim and cool off after the run, bring a suit and towel. Note the pool will be quite 'refreshing' this time of the year. I look forward to seeing everyone, and hope we have a good turnout for this one as we close out the summer.
Sunday, September 04, 2011
Thursday, September 01, 2011
Saturday Practice 9/3
Saturday - Meet at 40 Acre Woods(119th 1 block east of LaGrange) at 7:30 am.
Don't forget we're meeting at Carl's house in Orland Park on 9/7 for practice. We'll do Yassos on the roads and then have a post workout BBQ in Carl's backyard afterwards. Carl will post more details.
Don't forget we're meeting at Carl's house in Orland Park on 9/7 for practice. We'll do Yassos on the roads and then have a post workout BBQ in Carl's backyard afterwards. Carl will post more details.
Sunday, August 28, 2011
Monday night run 8/30
We will be meeting again tomorrow at 6:30 pm at Swallow Cliff. Monday night runs are ez 6-10 mile runs...these runs are great to run with some great people and enjoy the runs. Also, in the upcoming weeks we can grab a beer and some food after if everyone is down for that. McDiviots is always a good place for a recovery beer :)
Hope to see you guys tomorrow!
Hope to see you guys tomorrow!
Wednesday Practice
Meet at Tinley Park High School Track.
Be warmed up and ready to go by 6:45.
We're doing 4 x 1200s and a then a mile
Are you ready? It's almost Fall racing season!
Be warmed up and ready to go by 6:45.
We're doing 4 x 1200s and a then a mile
Are you ready? It's almost Fall racing season!
Thursday, August 25, 2011
Practice Saturday Aug 27
Carlos' party has been postponed. It will not be tomorrow. More details to follow.
Meet at WaterFall Glen at 7:30 am for a progressive paced long run.
Park at the trailhead on Cass Ave 2 blocks south of I-55.
Marathoners - this is a good chance to get a long one in.
Meet at WaterFall Glen at 7:30 am for a progressive paced long run.
Park at the trailhead on Cass Ave 2 blocks south of I-55.
Marathoners - this is a good chance to get a long one in.
Monday, August 22, 2011
Wednesday Practice 8-24
Meet at Tinley Park High School Track. Be warmed up and ready to go at 6:45.
We'll be doing 16 x 400 with a 1 minute recovery. Group 2 is doing 14.
Marathoners won't do too many intervals this short in the next 7 weeks but even these 400s will target your VO2 max and boost your threshold. Plus, it makes marathon race pace seem easier.
Use your Mcmillian Chart to get your 400 pace.
We'll be doing 16 x 400 with a 1 minute recovery. Group 2 is doing 14.
Marathoners won't do too many intervals this short in the next 7 weeks but even these 400s will target your VO2 max and boost your threshold. Plus, it makes marathon race pace seem easier.
Use your Mcmillian Chart to get your 400 pace.
Sunday, August 21, 2011
Monday Night Runs
Monday night runs will be starting tomorrow night at 6:30 pm....the runs will vary based on what you are training for but will virtually be anywhere from 6-10 miles.
Tomorrow we will be meeting at Swallow Cliff...the west side entrance on LaGrange (please park there).
Also, everyone on the team gets a 15% off discount at the New Balance Store so please mention you are on the team to receive the discount. (Just ask for me)
Hope to see you all tomorrow night :)
Sarah
Tomorrow we will be meeting at Swallow Cliff...the west side entrance on LaGrange (please park there).
Also, everyone on the team gets a 15% off discount at the New Balance Store so please mention you are on the team to receive the discount. (Just ask for me)
Hope to see you all tomorrow night :)
Sarah
Friday, August 19, 2011
Saturday Practice 8-20
Meet at Joe's Pond (9900 South 104th Ave.) at 7:30 a.m. We'll do a long run (10 miles) with a 4 mile tempo incorporated in the middle. Marathoners are welcome - throwing downing a little up-tempo in the middle of a long run is a great way to get ready for race day.
Marathoning tip - During your long runs - I reccomend running 15-30 seconds slower per mile than your Marathon goal pace. You can start out a little slower than that and build into it. I know some of the marathon programs say you should do your long runs a minute slower than Marathon pace. I strongly disagree - if you don't replicate race pace a little closer in practice you won't be able to do it on race day.
Middle Distance runners - add in some strides at the end of one of your workouts each week.
Marathoning tip - During your long runs - I reccomend running 15-30 seconds slower per mile than your Marathon goal pace. You can start out a little slower than that and build into it. I know some of the marathon programs say you should do your long runs a minute slower than Marathon pace. I strongly disagree - if you don't replicate race pace a little closer in practice you won't be able to do it on race day.
Middle Distance runners - add in some strides at the end of one of your workouts each week.
Sunday, August 14, 2011
Wednesday Track work
Yassos for the Marathoners
800s for everyone else.
Meet at Tinley Park High School Track - be spiked up and psyched up by 6:45. Then it's go time.
Who ran the rock & roll half?
800s for everyone else.
Meet at Tinley Park High School Track - be spiked up and psyched up by 6:45. Then it's go time.
Who ran the rock & roll half?
Thursday, August 11, 2011
Saturday Practice 8/13
Thanks to the Nelligans - especially Sue for the cool post-practice party.
Next one is mid Septemeber at Carl's house.
Saturday meet at Joe's Pond (3 blocks south of Little Red School House)at 7:30.
Non Marathoners will probably do 10.
I encourage all Marathoners to take advantage of the cooler temps and get a long run in. Group 2 had a great showing last week - hopefully they can repeat.
Next Wednesday we're back on the track.
Thought this link was pretty good.
Next one is mid Septemeber at Carl's house.
Saturday meet at Joe's Pond (3 blocks south of Little Red School House)at 7:30.
Non Marathoners will probably do 10.
I encourage all Marathoners to take advantage of the cooler temps and get a long run in. Group 2 had a great showing last week - hopefully they can repeat.
Next Wednesday we're back on the track.
Thought this link was pretty good.
Sunday, August 07, 2011
Wednesday Practice
Jerry Nelligan graciously agreed to host the team after practice on Wednesday. He lives at 13535 TallGrass Trail in Orland Park.
Meet at Jerry's house at 6:30. The workout will be a progressive 4 mile run with each mile a little quicker than the last. Do not start out too fast.
Jerry will post the details about food & logistics.
Marathoners - To achieve your marathon goal you need to run your long runs at 10-30 seconds per mile slower than your goal race pace. As well as some of the miles during these long runs at Marathon Pace. I also believe you need 5-6 runs at 18-21 miles to run a strong marathon. This has been challenging this summer due to the heat. However, there are no shortcuts or miracles in running. If you are not doing this in practice you will be unable to do it on race day. So you have 2 options - 1)lower your race goal. 2) try to get your long runs in very early or late or even on a treadmill(but not too many) so you don't have to fight the heat. If you have any training questions let me know.
Meet at Jerry's house at 6:30. The workout will be a progressive 4 mile run with each mile a little quicker than the last. Do not start out too fast.
Jerry will post the details about food & logistics.
Marathoners - To achieve your marathon goal you need to run your long runs at 10-30 seconds per mile slower than your goal race pace. As well as some of the miles during these long runs at Marathon Pace. I also believe you need 5-6 runs at 18-21 miles to run a strong marathon. This has been challenging this summer due to the heat. However, there are no shortcuts or miracles in running. If you are not doing this in practice you will be unable to do it on race day. So you have 2 options - 1)lower your race goal. 2) try to get your long runs in very early or late or even on a treadmill(but not too many) so you don't have to fight the heat. If you have any training questions let me know.
Thursday, August 04, 2011
Saturday Practice -8/6 Marathon training
It looks like we finally got a nice-sized amount of Group 2ers coming out on Saturday.
Let's meet at the I&M canal bike path -in Willow Springs at 7:30. It's nearly impossible to get lost here so come no matter what your pace.
The route has an 8 mile loop and a 3 mile loop - so it's really easy to do an
8,11,14 or 18 mile run with a good chance to get fluids after each loop.
I attached a map - but easy directions coming from the South - take 104th avenue North to Arher Ave. Turn left on Archer and then make the first right on Colonel Street and head for the train station parking lot. It's kind of right behind a 7/11-gas station. Call my cell 630-697-1499 if you can't find it.
http://users.rcn.com/clonk/CCFPD/MINI/IMCanalBike.gif
Look at the enlargement on the map for a better view
Let's meet at the I&M canal bike path -in Willow Springs at 7:30. It's nearly impossible to get lost here so come no matter what your pace.
The route has an 8 mile loop and a 3 mile loop - so it's really easy to do an
8,11,14 or 18 mile run with a good chance to get fluids after each loop.
I attached a map - but easy directions coming from the South - take 104th avenue North to Arher Ave. Turn left on Archer and then make the first right on Colonel Street and head for the train station parking lot. It's kind of right behind a 7/11-gas station. Call my cell 630-697-1499 if you can't find it.
http://users.rcn.com/clonk/CCFPD/MINI/IMCanalBike.gif
Look at the enlargement on the map for a better view
Monday, August 01, 2011
Time to get serious...
The Chicago Marathon is 9 weeks away and the Fall racing season is just 5.
Meet at Centential Park in Orland Park on Wednesday at 6:30.
Park in the pool parking lot on Fun Dr., just West of West Ave.
Bring plenty of water.
Meet at Centential Park in Orland Park on Wednesday at 6:30.
Park in the pool parking lot on Fun Dr., just West of West Ave.
Bring plenty of water.
Saturday, July 23, 2011
Wednesday & Saturday Practice
How did the WFG Race go?
Wednesday - Meet at the Bettenhausen Center 8125 W. 171st Street at 6:30 for some fun in Centential Park
Saturday - Meet at 40 Acres 7:30
Wednesday - Meet at the Bettenhausen Center 8125 W. 171st Street at 6:30 for some fun in Centential Park
Saturday - Meet at 40 Acres 7:30
Friday, July 22, 2011
Saturday Practice
Nice showing last night at the Sundowners by the hot skulls(12 of us).
3 AG awards.
Lots of races Saturday - Waterfall Glen, Mudathlon etc.
Meet at Joe's Pond (9900 S. 104th ave.) at 7:30. Please post if you will be there -so others will know.
3 AG awards.
Lots of races Saturday - Waterfall Glen, Mudathlon etc.
Meet at Joe's Pond (9900 S. 104th ave.) at 7:30. Please post if you will be there -so others will know.
Monday, July 18, 2011
No Practice on Wednesday
Team Race - Sundowners 5K - Pilcher Park, Joliet , Thursday July 21. It starts at 7:15. Parking is challenging at this one so get there early.
It's going to be hot this week - run early and stay hydrated.
Let's here some Triathlon results.
It's going to be hot this week - run early and stay hydrated.
Let's here some Triathlon results.
Friday, July 15, 2011
Saturday Practice
No official practice - but use the blog or FB to set something up with your teammates.
Good luck to all triathletes this weekend.
Remember no practice next Wednesday - Instead a bunch of us are running the Sundowners 5K in Joliet on Thursday.
Good luck to all triathletes this weekend.
Remember no practice next Wednesday - Instead a bunch of us are running the Sundowners 5K in Joliet on Thursday.
Monday, July 11, 2011
Wednesday Practice 7/13
Meet at Main Park in Frankfort (200 S. Locust St.) again
http://www.frankfortparks.org/parks-facilities/map-of-parks-facilities.aspx
This is where the Short Run on a Long Day was held. We'll head to LaPort Woods and do some hills and a tempo. It's been a long time since we've done hills.
Meet by the pavillion.
The warm-up starts at 6:30.
Due to popular demand we'll do the Sundowner's 5K in Joliet on 7/21 as team race.
There will be not practice on 7/20. So be sure to sign-up.
http://www.frankfortparks.org/parks-facilities/map-of-parks-facilities.aspx
This is where the Short Run on a Long Day was held. We'll head to LaPort Woods and do some hills and a tempo. It's been a long time since we've done hills.
Meet by the pavillion.
The warm-up starts at 6:30.
Due to popular demand we'll do the Sundowner's 5K in Joliet on 7/21 as team race.
There will be not practice on 7/20. So be sure to sign-up.
Friday, July 08, 2011
Saturday Practice - July 9
Meet at Joes' Pond (2 blocks south of Little Red Schoolhouse) at 7:30 am for a medium to long run.
For those that are doing the marathon - what are your weekend plans for long runs - we have quite a few people doing it - let's get something coordinated - you'll run better if you do your long run with others.
Talk to me after a practice.
For those that are doing the marathon - what are your weekend plans for long runs - we have quite a few people doing it - let's get something coordinated - you'll run better if you do your long run with others.
Talk to me after a practice.
Tuesday, July 05, 2011
Wednesday Practice
Meet at Main Park in Frankfort (200 S. Locust St.)
http://www.frankfortparks.org/parks-facilities/map-of-parks-facilities.aspx
This is where the Short Run on a Long Day was held. We'll do some fartlek along Old Plank Trail.
Meet by the pavillion.
The warm-up starts at 6:30.
Please stop by to pick up your jacket.
http://www.frankfortparks.org/parks-facilities/map-of-parks-facilities.aspx
This is where the Short Run on a Long Day was held. We'll do some fartlek along Old Plank Trail.
Meet by the pavillion.
The warm-up starts at 6:30.
Please stop by to pick up your jacket.
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