Wednesday, March 31, 2010

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, March 29, 2010

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.

Friday, March 26, 2010

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.

Sunday, March 21, 2010

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.

Thursday, March 18, 2010

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.

Sunday, March 14, 2010

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.

Friday, March 12, 2010

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.

Sunday, March 07, 2010

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.

Thursday, March 04, 2010

Saturday - Quadzilla Workout

Why do the rest when you can run the best. Join us at 8:00 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 2.5 mile warm-up to the hill. If you prefer to do a shorten warm-up meet at the hill at 8:30. The hill is at Main St. & 4th St. near downtown Lemont.

Monday, March 01, 2010

Bride of Tempo Workout

Wednesday Night L-W East High School. Be ready to roll at 7.

Saturday 8am in Lemont. The hills in Palos are sweet and cute but it's time to step up to the next level. Boston Marathoners you should join us for this one. More details to follow.