Is anyone practicing tomorrow?

There is nothing official set-up. If you want to run with someone use the blog to set it up.

Squeezing out the last bit of speed

That's the goal in the next few weeks - whether you're doing the Red Eye, Hot Chocolate, Tinley Turkey Trot or others we'll see if we can shave a few more seconds per minute off your time.

Wednesday meet at Tinley Park HS Track. Be warmed up and ready to go by 6:45.
We'll be doing 400's and a mile.

Dress warm it's gonna be chilly.

We also need to pick a day for the pub crawl.

Monday 10/17

Hey all....sorry no posting obviously we didn't meet last week because of the marathon and I came down with a wicked cold...yuck!

However, we will be running tomorrow night from the New Balance store...the run will be 4-6 miles.

As usual meet at 6:30 pm and we will stretch and leave shortly after.

Hope to see you all and hear about some of your marathon stories or non-marathon stories...haha!

Sarah

Saturday Practice

Meet at 40 Acres Saturday at 7:30 a.m.
Also come out to Indiana Dunes on Sunday at 7:30. Check FB for details.

Back to the track on Wednesday. just 2 more weeks.

Pub Crawl Update - Friday Nov 4th.

Wednesday Practice October 12

Congratulations to all marathoners. It looks like almost everyone ran pretty close to expectations despite another warm day. The gold star goes to Kim and Craig for their perfect pacing. Before you run another marathon get some tips from them because that is how you're supposed to do it.

We're going to meet at Tinley Park High school at 6:30. Then we're going to run over to 1/2 mile park which is about 1.5 miles away. We'll do repeat 800s on the roads. Marathoners should not do this workout but if you want to come out and jog to the park and back together you'll get a nice 4 mile run which will be perfect for your recovery. Please wear light colored clothes.

If you cannot get to Tinley H.S. on time - you can go directly to Nasebandt Park 174th and Odell. It's 2 blocks west of Harlem on 174th Street. Park on the east side of the park. Everyone should be there by 6:50.

Why you will succeed tomorrow....

You started training for the marathon in January not June
You have run 4-6 miles of speedwork for the past 6 months.
You get up early to run long sometimes before work and before your kids get up.
You run out in the elements not in a climate controlled envirnoment on a treadmill.
You have done dozens of Yassos
You have supported each other through tough workouts on long runs and in races.
You are not a team of mercenaries that run together because you get some free shoe store gear, but because you are friends.
You will run a smart pace because you have done that dozens of time in practice.

You will finish this long journey on Balboa & Columbus.

You will be passing hundreds of others competitors who have not paid this price.

You are skulls

Saturday Practice

Meet at Joe's Pond at 7:45 for a 10 miler.

Marathoners - don't run the first half of the race like an idiot. Don't run the 2nd half like a sissy. Good luck.

Wednesday Practice

It's marathon week!

Meet at Tinley Park High School- Be warmed up and ready to go at 6:40.
We will stay on the track.
Marathoners will do 3 miles at MRP.
Everyone else will do 500s

Marathoners - take it easy this week. Take a day or two off- stretch, stay hydrated. Start upping the carbs starting tomorrow.Stay off your feet when you can.
Visualize the race every night before you go to sleep - a smart controlled start, a smooth middle and a strong steady finish where you feel good and you're passing a lot of people doing the skeleton dance.

If you run the race right you DO NOT have to hit the wall.

Monday night run 10/3

It's marathon week....Yippy!! :)

We will meet at the New Balance store for an ez 4 mile run in the neighborhood....at 6:30 pm.

Please wear reflective gear.

Saturday Practice

7:45 Old Plank Trail we'll do 8-10 miles. Good last long run for marathoners.

Meet in the parking lot just west of the grainery tower.

Remember run at least half of this run at your marathon goal pace - embrace the pace!

Wednesday Practice

Here's the plan. Everyone will do a 4 mile tempo run. We will depart from Tinley Park High School Track at 6:30. Be warmed up and ready to go at 6:30. Since we are hitting the roads I want to be off them before it gets too dark.

The entire practice should be done by 7:30 so let's hit Baileys on Oak Park Ave afterwards. We can toast our successful racing weekend as well as have a spirited send-off for our marathoners.

Great job racing this weekend - I think everyone that raced-placed!

Monday night run 9/26

Hey guys we will be running tomorrow night at 6:30 pm.  The run will start from the store since it is dark now...we will do an ez 4-6 mile run through the neighborhood and finish at the store.

Also, if anyone was interested I thought we could go across the street for some drinks/food at Houlihan's :)

Meet at:  New Balance
              16131 LaGrange Road
              Orland Park, IL 60467
              (we are located behind the Houlihan's restaurante)

What marathoners should be doing the next 2 weeks

This week M-7 W-4/tempo F-6 Sat-9 Sun-5
next week M-6 W-5 F-3 Sat-1 Sun-Race

We'll do a 4 mile tempo run at practice this wednesday. Half of your miles should be at marathon race pace - embrace the pace!

Feel free to change your off days to meet your schedule.
Stay healthy - wash your hands a lot, get plenty of sleep.

Saturday Practice

Meet at Joe's Pond 9900 S. 104th Ave - Just south of Little Red School House at 7:45.

This weekend -All marathoners should do 12-14 miles as their long run with 6-8 miles at marathon pace. In fact,from now until the Wednesday before the marathon - as you taper - 25%-50% of each run should be at Marathon pace. E.g. -If you do 5 miles - 2 at marathon pace. You should get as familar and comfortable with that pace as an old pair of socks.

Wednesday Practice

Marathoners – I think this workout will really put the finishing touches on your marathon training.

It’s a set of tempo intervals 4 x 1.5 miles on the Tinley Turkey Trot course. Pace 20-30 seconds slower than your goal marathon pace. 2-3 minute rest. Meet at Tinley Track and be ready to start your warm-up to Vogt Woods by 6:20. I'll be there to give you final instructions. I'm starting early so you can complete the workout before it gets too dark. If you cannot be there by 6:20 drive directly to Vogt Woods (171st 2 blocks east of Oak park Ave) and the workout will start at 6:35. Wear light color clothes for maximum visibility.

Everyone else will be on the track for some shorter intervals

No Monday Practice 9/19

Hey everyone...I will not be able to meet you guys for our Monday night run this week.  However, feel free to meet each other @ 6:30 pm.

As far as next Monday 9/26 we will be meeting at a new location.  I will let you guys know as the date approaches.

See you all on Wednesday!

Saturday Practice

40 Acres 7:30 a.m Please blog in if you are coming so people will know others will be there.
Good luck to racers.

Marathoners this should be your last long run - run at least 8-10 of the miles at goal race pace.

"The workout" -Wed

Each Spring and Fall there is usually one workout that makes the difference. The one that gets you through mile 24. The one that let's you run the 3rd mile of your 5K faster than your previous 2. This workout will be Wednesday.

We're meeting at the Tinley H.S. Parking lot at 6:30. We will leave promptly for mile park at 6:30 it's getting dark earlier so be ready. If you're running late meet us at Vogt Woods about 6:40.

We'll be doing mile repeats- marathoners about 10 seconds slower than Yasso pace.
5Kers - 5k effort

Monday night run 9/12

Congratulation to everyone who ran races this weekend!! I know some of you gals were running the Naperville 1/2....And Michelle ran her first Iron man this weekend. Hope you all are recovering.

We will be running tomorrow at Swallow Cliff at 6:30 pm. It maybe our last time there...I will give you guys an update on the new location next week...but for now we can squeeze in one last time at Swallow.

Please arrive at 6:30 because we will depart shortly after 6:30 to get 6-8 mi in...you guys who races this weekend should do an ez 4 mi but please join us if you feel up to it.

Look forward to seeing all of you :)

Saturday Practice ?

A bunch of us are running the Shorewood Scoot on Saturday.

Marathoners please post where you are doing your long run so others can join in.

ANOTHER PARTY SUNDAY AFTERNOON
Carlos V is having the team over Sunday, on 9/11 at 3:00 p.m. His address is 8118 Stonegate Drive, Tinley Park. He plans to have some of that famous skirt steak, guacamole, Mexican rice, and re fried beans. He'll have is pool open and families are invited. Please RSVP to Carlos if you're coming and what you may bring. Wings26.2@comcast.net