Monday, March 30, 2009

Wednesday Practice - April Fools Day

Practice Wednesday will be at Centential Park in Orland. It will start at 6:30. Check last Wednesday's blog for directions if you need them.

Sunday, March 29, 2009

Shamrock Shuffle Results & Wed Practice

First a rant - nearly 20,000 people did not show up for the race today! That's an embarrasment to the Chicagoland running community. The big races need to stop catering to the treadmill crowd and leave more entries available for runners that will show up no matter what the weather. Because it was too cold to wear your cute green t-shirt is not a valid reason for not racing today.

Our runners did quite well , however:

Carlos 30:58
Sarah - 31:57
Tyler 32:15
Jerry 32:42
Francisco 32:47
Becky 33:20
Ricky 34:13
Darcy 36:35
Gretchen 38:11
Colleen 45:22
Sue 46:18
Congratulations. Let me know if I forgot anyone.

Tuesday - Woods 119th & Lagrange - parking lot west side of street. 6:00

Practice Wednesday will be at Centential Park in Orland. It will start at 6:30. Check last Wednesday's blog for directions if you need them.

Saturday, March 28, 2009

Snowy & Cold Tomorrow for the Shamrock Shuffle

IT'S SKULL WEATHER!!!!!!!!!

As you walk to the starting line tomorrow you'll recognize all the treadmill runners that have not run outside in 2009 by the fear in their eyes.

Thursday, March 26, 2009

Saturday Practice - Good Luck to Sham-Rockers

We'll meet at Waterfall Glen (Cass Ave just South of I-55) at 8:15
Park in the trailhead parking lot.
We'll incorporate a tempo run into our long run.

To those racing on Sunday - Good Luck and ;
There are people you'll be racing against that you're better than - beat them
There are runners that are equal to you - beat all of them because you ran a smarter race
There are people that are better than you - beat some of them because they run stupidly
and.........
Pass up 3 or 4 in the final straighaway because you're a SKULL!

Tuesday, March 24, 2009

Running and Hydration

As the weather gets warmer our bodies require more fluid intake. Dehydration by as little as 1% of the body weight can impair performance (about 1.5 lbs on a 150 lb person). Dehydration reduces performance during prolonged training and competition and intensifies in hot environment.

Warning signs of dehydration:
  • Fatigue
  • Nausea
  • Dark urine
  • Poor concentration and headache
  • Muscle cramps
  • Appetite loss

Hydration Recommendation, and what you can do to avoid dehydration:

1. Drink 80-100 oz of fluid/day (10-12 cups)

2. Drink adequate fluids during 24 hrs before the event.

3. Drink 16-17 oz of fluid 2 hrs before the event.

4. Drink 5-10 oz of fluid every 15-20 min during the event.

5. Drink 24 oz of fluid for each 1 lb loss of body weight after the event.

Wednesday Practice 3/25

For those who haven't heard yet, Carrie had her baby. Mia Catherine Forystek was born March 22nd 2009. I think Mia means tempo run in Italian.

Practice tomorrow is at Centenial Park in Orland. Take 153rd west to West Ave. West Ave. south to Fun Dr. and Fun Dr. west just past the pool/water slides. Park in the big parking lot.

We'll do hill repeats and a mile perfect for the Shamrock Shufflers.

We'll start our warm-up at 6:30.

Saturday, March 21, 2009

Now added - Tuesday Practices

Sarah is going to organize a Tuesday night run at 6:00 p.m. which will alternate between 40 Acre Woods and Old Plank Trail in Frankfort.

The distance will vary from 6-10 miles and it will just be a steady distance run. This is the perfect complement to Wednesday night speedwork.

This week we're meeting on Old Plank Trail - in downtown Frankfort. Parking is available on White Street just east of the tall grainery structure.

Also we are now sponsored by New Balance which is on 16131 S. LaGrange Road in Orland Park. All TT&T members get a 15% discount off all shoes and merchandise. Just tell them your with the club.

Thursday, March 19, 2009

Showing Some Love to our Hoosier Friends

That's right our neighbors to the east have always kept a wary eye on Tinley Track & Trail to make sure we weren't doing any special training that they could steal as their own.

Well we are going to return the favor and hit the Dunes on Saturday and see what they could dish out.

Two meeting place options:

Take I-80 E to Halstead South. Take that to the Menards parking lot which will be on the east side of the street just past the first light. A bunch of us our meeting there and we'll carpool to the dunes. Meet at 7:00 a.m.. If you're coming leave a message on the blog.

Go straight to the dunes - Directions are pretty easy. Take interstate 80 east to highway 49 north in Chesterton. Where highway 49 ends is the Indiana Dunes State Park gate. Go in the gate and follow the signs to the nature center. Meet at the nature center parking lot. Usually at that time of the morning there isn't a ranger at the gate, but it is possible there could be one to charge admission. I don't know what out of state cost. In state is $5. Be there by 7:45

Either way if your coming leave a note on the blog.

Altogether we'll run about 12-14 of some beautiful scenic trails along the lake.

Saturday, March 14, 2009

Saturday Wrap-up & Wednesday Practice

The runners of TT&T conquered the hills of Lemont Saturday morning. 13 Miles Overall. 4 of it was uphill. Remarkable efforts by everyone.

Wednesday we're moving outside. For the next 4 weeks we'll be at Centennial park in Orland Park for a mix of tempo runs, hill repeats and long intervals. These workouts will build more strength, improve our lactate thresholds and prepare us for the anaerobic intervals coming on the track in Mid April. Let's keep the momentum going we have been avering over 20 runners on the indoor track. New runners are always welcome.

Here are directions to Centennial Park

LaGrange Road to 153rd Street
West on 153rd Street to West Avenue
South on West Avenue to the 4-way stop (Fun Drive)
West into Centennial Park. Park to the west of the Water Park.

We'll do a warm-up at 6:30 and start the workout just before 7. This venue was chosen because we'll be able to providing challenging workouts for groups 1 & 2 while keeping everyone somewhat together.

http://www.orland-park.il.us/index.asp?NID=112

Thursday, March 12, 2009

What the Hill?

Best turnout of the indoor season last night - 24 runners. It's good to see everyone working hard and getting better. Great job everyone.

Saturday - we'll meet in Lemont for a dose of some of the best hills in the area. Meet at Centenial Park 16028 W. 127th st. It's west of State/Lemont Road.
In total we'll cover about 9-10 miles.

http://www.lemontparks.org/map.htm

We'll start at 8:30 sharp.... There is a fieldhouse meet in the parking lot by it.

Info coming soon about our new sponsorship by the New Balance store in Orland Park.
We are also adding 6:00 p.m Tuesday night runs hosted by Sarah. Info about the location coming soon.

Check out our Facebook Group - Tinley Track & Trail - 24 members and growing.

Sunday, March 08, 2009

Wednesday Practice 3/11

Meet at LW East Indoor Track.
Warm-up indoors or outside in the daylight at 6:30.
Practice on the track starts at 7 - fartlek and our last 1:40 drill - will anyone hit 3 laps?

Join us at Buffalo Wild Wings for some chow and a drink.
Hopefully this will be our last indoor workout of the year.

Thursday, March 05, 2009

Saturday Practice 3/7

Meet at Little Rd School House - 9800 s. 104th Ave. at 8:30.
We'll do a tempo run and some hill repeats.
Be there rain or shine.

Great job on the mile last night everyone - huge improvement in times:

Chris 5:25 30 sec improvement
Dave 5:26
Carlos 5:30
Mike 5:34 :14 secs
Rich 5:37 :23 secs
Sarah 5:38 :21 sec
Becky 5:41
Jerry 5:45 :28 sec
Francisco 5:54 :22 sec
Carl 6:02
Jeff 6:21 28 sec
Gary 6:30 :19 sec
Kirk 6:30 :22 sec
Steve 6:36
Mary 6:38
Sarah's Dad - 7:15 - :15 sec
Ted 7:23 :3 sec
Dennis 7:36 :11 sec
Colleen 8:06
Sue 8:23

Tuesday, March 03, 2009

Mile Sandwich on the Menu

Bring the mustard and get ready to run.

Meet at LW East HS Indoor Track. You can warm-up inside or outside starting at 6:30. The speedwork will start at 7:00.

We'll be at the track one more week then it's time to hit the roads.