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

Saturday Practice

Saturday Practice
Meet at Yankee Woods 165th & Central. We'll head out at 8 am for a long run.
Out & back - how far are you gonna go?

Wednesday Practice

Park in the Sports Authority Parking lot on Route 30 and Wolf Road. Be ready to warm-up at 6:30. We'll do a warm-up then a tempo run and a few hills.

Monday night run: 3/19

Still gets to dark to run at Swallow Cliff...lets meet at Centennial again at 6:30 pm.  We will run 8 miles...we can do Jerry favorite route :)

Please post if you are coming...see you guys tomorrow.

Sarah

Saturday Practice

Meet at Little Red Schoolhouse at 8am. We'll do the big 10 mile loop.
There are always shortcuts if you don't want to run that far.

I just wanted to reiterate how amazing your performances were last weekend. I think nearly every person either set a PR or won an age group or overall award. That's a testament to your hard work and willingness to do the stuff that most other runners (and people for that matter) are afraid to do because it's hard and it makes them uncomfortable. Continue to work hard by yourself and when you're with the team and improvements will continue. Don't forget to savor these moments too because what we're doing as a team right now is really cool and not every one gets this opportunity.

I'll be sending out a list of some other opportunities to race as a team for the rest of 2012.

Wednesday Night Practice

First outdoor practice of the year!
Meet at LW East H.S. by the main field house entrance - we'll do a warm-up then a mess of fun hills.

Wear light colored clothes and if you have a headlamp bring it - we'll finish up in the dark.
We'll depart for the warm-up promptly at 6:30.

Monday night run: 3/12

Great job today skulls...we all did very well and the workout are starting to pay off big time.

We will be meeting tomorrow for a ez 8-9 miler at Centennial Park.  The run will start at 6:30 pm.  Weather is continuing to look amazing these next few days so take advantage of it.

Also, in the next few week we will be relocating to Swallow Cliff...if weather stays good of course.  I would like to get off of some of this pavement running....so if you guys have any other suggestions on locations let me know.  Would like to stay between Palos area and no farther than Frankfort area.  Thanks!

Also, post if you are meeting tomor.

See you guys tomorrow :)
Sarah

Wednesday Practice

LW East High School. Might be a good day to warm-up outside. Be warmed up and ready to go by 7:00. We'll be doing quarters and a mile at race pace - check your mcmillan chart do the pace that says speed workout - long distance runners.

Are you racing the Running of the Green or Fleadh this weekend? All the cool kids are.

Monday run: 3/5

Hope you all had a nice weekend.  We will be back at Centennial Park @ 6:30pm for our run.  Again please park in the pool parking lot.

The run will be 8-9 miles and we will do some plyo's after too :)

See you guys tomorrow.

Saturday Practice

It's time for some hills.
Join us at Little Red Schoolhouse - 99th & 104th Ave.
at 8 am Saturday. We'll do a long run with a healthy dose of hills

What are you doing Saturday?