Musings on the 1/2 Marathon

Coach's Thoughts on the Half Marathon. Despite several PRs very few of the skulls were happy with their half marathon results this past Sunday. (Except Rudy). My job as the coach is to figure out what happened. I spoke with several of the guys from Group 1 and did a little research and here is what I think was missing. We’re getting in the long runs and we’re getting in the shorter tempos and necessary speedwork. But what we seem to be lacking is the longer tempos or steady state runs. A steady state run is run at half marathon pace – ½ marathon pace + 10 seconds/mile for 45 minutes – 1 hour 15 minutes. This should be done about every 2 weeks as you build up for your longer races. If time is an issue it can be incorporated into your weekly long run. When these are not regularly done as a part of your training especially for race distances >= 10 miles your performances will not meet your expectations. These runs train your body to clear lactate acid during longer races. There are several ways to get these in: 1) Run on Monday nights with the team. 2) Run on Saturday with the team – we’ll try to incorporate more especially as we head into the marathon season in late summer. 3) Team up with one or two people at your level from the team and run together. Because of the duration it will be fairly difficult to hit these paces on your own. It will be much easier if you run with a group. If you have any questions see me at a practice. I will discuss this Wednesday before practice.

Wednesday Practice

Congrats to all of the 1/2 marathoners.! But alas there is no rest for the weary. Meet at Tinley Park High School at 6:30. But we're not going to work-out on the track. We need to let the 1/2 marathoners recover a bit. So we'll warm-up to Vogt Woods and do the Tinley Turkey Trot Course. Your level of fatigue will determine your pace. Upcoming team races: Short Run on a Long Day - Frankfort MetLife Duathlon Tinley Stars & Stripes - Sundowners 5K - Joliet/New Lenox

Monday night run: 5/6

Congrats to all of you skulls that ran in the Palos 1/2 today!!

We will be running tomorrow night at Swallow Cliff...please park in the west side parking lot.  Meet at 6:30 and be ready to run...we will be running 6 miles, and those who ran yesterday can do ez 4 miles.

Following the run we will be heading to McDiviots in Palos for a celebration drink.  Feel free to join us at McDiviots even if you can't make the run.

Please post if you are coming...thanks guys!! :)

Sarah

Saturday Practice

Meet at Joe's Pond - about 2 blocks south of Little Red Schoolhouse at 7:45. It's likely to be a small crew so check in if you're coming. I'm looking to do 10-11.

Wednesday Practice

Back to the Track. Meet at Tinley Park High School 175th, 1 block east of Ridgeland. Be warmed up and ready to go by 6:45. There will be two workouts- one for those doing the 1/2 on Sunday and one for everyone else.

Monday run: 4/30

Congrats to Kim S. and Craig for running 3:26 at Champaign IL this weekend....that time qualified Kim for Boston!!!!

We will be meeting at Centennial Park for a 6 mile run at 6:30 pm...please park in the parking lot of the pool.

Please post if you are meeting....I will not be there tonight.

Sarah

Saturday Practice

40 Acre Woods 7:30 10 miles.

Wednesday Night Practice

Meet at the Bettenhausen Rec Center 8125 W. 171st Street Tinley Park, IL 60477 Warm-up at 6:30 Run to Centenial Park in Tinley- Group One -2 mile tempo and 2 x 1 mile Group Two - 2 mile tempo and 1 x 1 mile Good Luck to the Marathoners and 1/2 marathoners going t Champaign this weekend

Monday night run: 4/23

We will meet at Centennial Park for a 6 mile run at 6:30 pm...again meet in the pool parking lot.

Post if you are coming...thanks guys your the best ;)

Sarah

Wednesday Practice

Centential Park in Orland (West Ave & Fun Dr.) Park in the pool parking lot. Warm-up starts at 6:30. We begin our transition towards speed. Which race are you going to run your fastest at this Spring?

Monday night run: 4/16

We will meet at Centennial Park for the run...park in the pool parking lot and be ready to run by 6:30 pm.  The run will be 6 miles followed by some plyo's.

Again...please post if you know you are coming :)

Sarah

Saturday Practice

Let's join the Tri Smart party. This is where we met last time. A Great 10 mile run. A few people are meeting at 7:30 to get in a few extra miles -

Team Tri Smart Coaching will run another course preview of the Lemont Quarryman Challenge 10 Mile course Saturday, April 14. (The race is May 12.) Meet at Safety Village which is located at 55 Stephen Street, Lemont. There is parking both in front of and behind the building. Start time is 8:00am - sharp! Please plan to arrive a few minutes early.

Wednesday Practice

Meet at Centenial Park in Orland Park. It's on Fun Dr, just off West Ave. Park in the pool parking lot. We'll warm-up at 6:30 and return back to the parking lot. Then we'll do 2 x 2 mile tempo runs. Check your McMillan pace charts - base your tempo pace on your latest race results..

Monday night run: 4/9

Lets meet at Old Plank Trail again at 6:30 pm...park by the Always Open Pantry on White Street.

We will run 8-10 miles followed by some plyo's.

Please post if you are joining us...thanks guys!

Sarah

Saturday Practice

Okay so practice tomorrow is at Pulaski Woods at 7:30. Take 95th street to Wolf Road then turn left and go down to Pulaski Woods - it's on your right hand side. I think it's the 2nd to last parking lot. Steve will host the practice. Happy Easter.

Good Luck to those racing tomorrow.

Congrats to Barry on his 50 second 5K PR.

Wednesday we'll be at Centential Park in Orland.

Wednesday Practice

Fatigue can turn anyone into a sissy - Join us Wednesday night where we'll put a little twist on familar workout to simulate what happens during a race. Meet at the Sports Authority (Route 30 & Wolf) at 6:30. We're going to warm-up into Laporte Woods this week. If you're running late. Meet us by the bridge at the bottom of the hill..

Monday night run: 4/2

Monday night run will be at Old Plank Trail...please meet at 6:30 pm in the parking lot of Always Open on White Street.

We will be running 8 miles with some plyo's after.

See you then!
Sarah

ps  You know the drill...please post if you are coming :)

Saturday Practice

This is the one you've all been waiting for!
The Lemont hill repeats. Meet at 8 am at the Park District building - 16028 West 127th in Lemont, it's just a few blocks east of 355. This one will catapult you to a higher level of fitness.

Wednesday Practice

Meet in the Sports Authority parking lot at (Route 30 & Wolf) at 6:30. Run a two mile warm-up. Then you'll run these x minute segments with a 1 minute slow jog recovery between each

3-5- 2-1-4 turnaround-3-2-4-1

The 4’s and 5’s should be at tempo pace and the 1-2-3s should be race pace.
Tip: print out the segments and bring them along or wtite on your hand so you'll know what to do.

Saturday = Lemont everyone should be there for this one!

Monday night run: 3/26

Sorry late notice...I will not be at the run tonight...however feel free to meet each other.

Centennial Park meet @ 6:30 pm at the pool parking lot.

Please post if you are meeting...so people know who is coming.

See you guys Wednesday night.

Sarah