Wednesday Practice

Meet at Tinley Park High School at 6:30. We'll warm-up to mile park and do...... (you guessed it mile repeats.)

Marathoners take advanatage of the cooler wreather this weekend and get in a good long run. Try to get about 12 of the miles at about 10 seconds per mile slower than your expected race pace. It should feel fairly easy. If not -let's talk.

5kers - each week you should get in a interval workout (wednesday), tempo run or race and a long run of at least 10 miles.

It's crunch time team - work hard the next 4 weeks and the dividends will be tremendous.

Steve set at 17 second PR on Saturday at the Exelon Run.

Saturday - Tall Ship Run

Anyone interested in running along the lakefront Saturday. Meet at the 31st street beach (plenty of parking) and head north to Navy Pier. 7:30 start. If you're interested blog in.

Wednesday Night Practice

We'll meet at the Bettenhausen Rec Center, 8125 W. 171st. in Tinley Park at 6:30.

We'll do a warm-up and head to Centential Park in Tinley and do some tempo and repeat miles.

We are starting a transition from tempo(lactate threshold) to VO2 max training.

5k & 10Kers start trying to incorporate some 1-2 minute pick-ups into one of your medium paced runs during the week.

Marathoners make sure you're doing some of your medium runs at marathon pace - you want that pace to feel like an old friend on 10/10.

Saturday Practice

We'll run at Little Red Schoolhouse at 7:15. However the parking lot does not open until 8 so park by Joe's Pond which is about 2 blocks south of LRSH at the bottom of the hill.

We'll do a long run.

Wednesday Practice & Team BBQ

We're going to do the tempo run 4 miles on the Palos Park Turkey Trot course.
There are two options for warm-ups. Meet at Jerry's house 13535 Tallgrass Trail in Orland Park. We're going to jog over to the Palos Park Administration Center Parking Lot (intersection of 90th street and 123rd) the distance to get there is 2.2 miles. We'll leave Jerry's house at 6:30.

If that is too far for you just meet in the Police station parking lot. Warm-up in the neighborhood and be ready to go by 6:50 when we get there.

Now the important part - the BBQ
The Nelligans are supplying - hamburgers, brats, hot dogs and some chicken.
Team funds are paying for beer.

Everyone who comes should bring an appetizer, salad or dessert. Please post in on the blog what you are bringing so we don't have duplicates. Post your name too so we have a count of how many people will be there.

There will be a pool so bring your towels. If you haven't made it to a practice in a while here is your excuse. Don't forget to RSVP.

Here is a link to a race that will raise money for my wife Cathy and stepdaughter- Kiersten's school. Please consider putting it on your race calendar .http://www.homewoodfoundation.org/Upcoming_Events2.html

Team BBQ Wednesday Night after Practice

Mark your calendar and plan on bringing a side.

Saturday -Please read

Marathoners are meeting at 6:45 am Saturday at Yankee Woods - 165th and Central for a long run.

Anyone interested in joining Chris, the 2 Steves and me on Saturday at 8 am to do the Gladiolus 5K in Momence - They have a 5K challenge and we need one more runner for our team. e-mail me back asa:p richm259@comcast.net

Great job in the heat last night gang - that was a tough one. But our runners were tougher.

Wednesday Practice

The Famous Ramsgate Workout

To get to the workout take Wolf Road about 2-3 blocks north of 131st. Turn left (west) on Partridge Lane. Take it down to the end where is dead-ends . Park in the Cul de Sac

http://www.mapquest.com/maps?city=Palos+Park&state=IL&address=%5B1-99%5D+Partridge+Ln&zipcode=60464&country=US&latitude=41.655625&longitude=-87.89556&geocode=BLOCK

Meet there at 6:30 for a warm-up. We'll do a tempo run and some hill repeats.

Consider signing up for the following races.
Miles for James - I sent info via Facebook
Exelon Nuclear 5K - I sent info via Facebook
Shorewood Scoot - Reduced entry fee for TT&T members until 8/9 www.provena.org/stjoes/scoot

Team BBQ Wednesday 8/18 in Orland Park after the workout.

Saturday Practice and Random Stuff

- SATURDAY REVISED START TIME 7:15
We'll meet Saturday at Waterfall Glenat 7:15 a.m. Park in the trailhead parking lot. It's on Cass Ave 2 blocks south of I-55. This is a great chance for the marathoners to get a long run in.

We need a few more runners for our team at the Momence 5K on Saturday 8/14. E-mail me or blog- if you're interested.

Team BBQ tentatively scheduled for 8/18 after practice. More details to follow.

Sign up for the Shorewood Scoot before Monday and save 8 bucks. www.provena.org/stjoes/scoot. Select the team Challenge and put in Tinley Track & Trail.

Next Wednesday we've got a good workout planned in Palos Park. Don't miss it. We're 9 weeks away from the marathon and even less than that from some Fall prime races. The practices have been tough but they'll pay some huge dividends.

Stay healthy.

Wednesday Practice

The Summer Strengthening Continues. Hill Repeats on Wednesday.

Meet in the parking lot of Lincoln Way East High School (LaGrange Rd & Colorado Ave) at 6:30. We'll do a warm-up, some hill repeats and then a tempo run back.

If you want drop some water off at the running path entrance off of Rte 30, near that Mokena Municipal building. You can grab it as we head to our hills. If anyone knows the name of it - please post.

We'll be doing tempos and hills for the next 4 weeks before we return to the track.
These workouts are perfect for both marathoners and the 5Kers.

If you every have any training questions let me know I'll be glad to answer them for you.