Meet at Tinley Park High School Track. Be warmed up and ready to go by 6:40.
There will be a special workout for all marathoners.
Weekend Race Results
Francisco finished 3rd overall at the St. Stephen 5K In Tinley. Carrie won her age group,
Plainfield Harvest 5K
Chris took 1st AG; Steve took 2nd; Shane came down from the Great White North and got 4th AG.
Homewood 5K Fund Run
Rich got 3rd overall
Monday, September 27, 2010
Thursday, September 23, 2010
Saturday Practice - A Classic
Meet at Little Red Schoohouse at 8 am for a long run.
Marathoners - after this weekend's long run, the hay is pretty much in the barn. It's time to cut back on the miles and stay healthy. Cut back on mileage but get in about 50% of your miles at goal marathon race pace. You want that pace to become second nature so you lock into it immediately during the marathon. Also get plenty of sleep to ward off colds.
5Kers time to step it up a bit - consider adding a second albeit shorter interval workout each week (not to exceed 2 miles) or build in some intervals into a fartlek run.
Good luck to all those racing.
Marathoners - after this weekend's long run, the hay is pretty much in the barn. It's time to cut back on the miles and stay healthy. Cut back on mileage but get in about 50% of your miles at goal marathon race pace. You want that pace to become second nature so you lock into it immediately during the marathon. Also get plenty of sleep to ward off colds.
5Kers time to step it up a bit - consider adding a second albeit shorter interval workout each week (not to exceed 2 miles) or build in some intervals into a fartlek run.
Good luck to all those racing.
Sunday, September 19, 2010
Wednesday Practice- Yassos the Sequel
Marathoners will do their final Yasso workout of the year. (10)
Everyone else will do a ladder.
Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:40.
Everyone else will do a ladder.
Meet at Tinley Park High School Track. Be warmed up and ready to roll by 6:40.
Monday, September 13, 2010
Back to the Track
Meet at Tinley Park High School. Be warmed up and ready to go by 6:40
Marathoners 16 quarters at "realistic" race pace. Based on what you ran your last 5K in.
Going faster then that will not help you in a 26 mile race! Stay in control. 1 minute recovery.
5Kers 14 quarters at goal 5K pace - what you want to run your Season Best 5K in.
1 minute recovery. Take an extra 2 minutes after your 10th one then try to do the last 4 a second or two faster than the previous 10.
Do 4-6 strides.
I will not be there- I need to go to Kierstens open house.
Marathoners 16 quarters at "realistic" race pace. Based on what you ran your last 5K in.
Going faster then that will not help you in a 26 mile race! Stay in control. 1 minute recovery.
5Kers 14 quarters at goal 5K pace - what you want to run your Season Best 5K in.
1 minute recovery. Take an extra 2 minutes after your 10th one then try to do the last 4 a second or two faster than the previous 10.
Do 4-6 strides.
I will not be there- I need to go to Kierstens open house.
Thursday, September 09, 2010
Saturday - No Practice but...
5Kers - run the Shorewood Scoot on Saturday.
Marathoners run the Chicago 1/2 on Sunday. Legally or otherwise.
Skulls do both.
Marathoners run the Chicago 1/2 on Sunday. Legally or otherwise.
Skulls do both.
Monday, September 06, 2010
Yasso Wednesday
Meet at Tinley Park High School. We will depart at 6:30 for 1/2 mile park for a round of Yassos.
If you want a shorter warm-up meet at 1/2 mile park.
If you want a shorter warm-up meet at 1/2 mile park.
Wednesday, September 01, 2010
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