Tuesday, May 29, 2012

Wednesday Practice

Meet at Tinley Park High School . Depart for Vogt Woods at 6:30. We'll be doing 1.5 mile tempo repeats - 4 for group 1 and 3 for group 2. If you're crunched for time or want a shorter warm-up meet at Vogt Woods - 171st about 2 blocks east of Oak Park Ave. Check you McMillan pace chart for proper pacing. I will meet you guys at Vogt Woods - at 6:45.

Sunday, May 27, 2012

No Monday night practice

Hope everyone is having a great Holiday weekend...no scheduled run tomorrow night.

Sarah

Wednesday, May 23, 2012

Wednesday Practice

Meet at Tinley Park High School Track. Be warmed up and ready to go by 6:45. We'll do a ladder 4-6-8-8-6-4 then a mile. It's a great day to run - don't miss it.

Sunday, May 20, 2012

Monday night run: 5/21

We will be meeting at Swallow Cliff tomorrow night at 6:30 pm....the run will be 6-8 miles followed by some plyo's.

Please park on the West side parking lot off LaGrange Road.

Also, post if you are coming...thanks guys :)

Sarah

Friday, May 18, 2012

Tuesday, May 15, 2012

Wednesday Practice

Good old fashioned quarters are on tap for Wednesday's practice. Meet at Tinley Park High School Track on 175th -2 blocks east of Ridgeland. Be warmed up and ready to go by 6:45.

Sunday, May 13, 2012

Monday night run: 5/14

Tomorrow night lets meet at Swallow Cliff...meet at 6:30 pm and park in the west side parking lot on LaGrange.

The run will the 6 mile loop...please read Rich post below.  It is some very good info on current training.  Monday night runs are suppose to be more of a steady-state run...what is a steady-state run?  This type of run  works on your overall endurance, but also holding it at a faster pace during that longer run.  These types of runs are great for 1/2 marathoner and even marathoners. I had Kim and Craig do these runs before Champ marathon and they were able to hold a 7:49 pace...:)

An example= Lets say your training for a 1/2 and your long runs of 10-15 miles are at a 8:00 min/mi pace...your steady-state run of 6-8 miles should be around 7:45-7:50 pace.  These runs are important to teach out bodies to be able to break out of that slower pace.

If anyone is interested in these runs please come out on the Monday night runs...it helps to run them with people.  If you need help in regards of how fast to run these runs just ask :)

Unfortunately tomorrow both my assistant managers are on vacation...lucky me I have to work open to close so I will not be there tomorrow.  However, Rich and I can answer any question at Wed practice or I can next Monday at practice.

Please post if you are coming tomorrow so others know who they are meeting.

See you guys Wed :)
Sarah 

Thursday, May 10, 2012

Musings on the 1/2 Marathon

Coach's Thoughts on the Half Marathon. Despite several PRs very few of the skulls were happy with their half marathon results this past Sunday. (Except Rudy). My job as the coach is to figure out what happened. I spoke with several of the guys from Group 1 and did a little research and here is what I think was missing. We’re getting in the long runs and we’re getting in the shorter tempos and necessary speedwork. But what we seem to be lacking is the longer tempos or steady state runs. A steady state run is run at half marathon pace – ½ marathon pace + 10 seconds/mile for 45 minutes – 1 hour 15 minutes. This should be done about every 2 weeks as you build up for your longer races. If time is an issue it can be incorporated into your weekly long run. When these are not regularly done as a part of your training especially for race distances >= 10 miles your performances will not meet your expectations. These runs train your body to clear lactate acid during longer races. There are several ways to get these in: 1) Run on Monday nights with the team. 2) Run on Saturday with the team – we’ll try to incorporate more especially as we head into the marathon season in late summer. 3) Team up with one or two people at your level from the team and run together. Because of the duration it will be fairly difficult to hit these paces on your own. It will be much easier if you run with a group. If you have any questions see me at a practice. I will discuss this Wednesday before practice.

Tuesday, May 08, 2012

Wednesday Practice

Congrats to all of the 1/2 marathoners.! But alas there is no rest for the weary. Meet at Tinley Park High School at 6:30. But we're not going to work-out on the track. We need to let the 1/2 marathoners recover a bit. So we'll warm-up to Vogt Woods and do the Tinley Turkey Trot Course. Your level of fatigue will determine your pace. Upcoming team races: Short Run on a Long Day - Frankfort MetLife Duathlon Tinley Stars & Stripes - Sundowners 5K - Joliet/New Lenox

Sunday, May 06, 2012

Monday night run: 5/6

Congrats to all of you skulls that ran in the Palos 1/2 today!!

We will be running tomorrow night at Swallow Cliff...please park in the west side parking lot.  Meet at 6:30 and be ready to run...we will be running 6 miles, and those who ran yesterday can do ez 4 miles.

Following the run we will be heading to McDiviots in Palos for a celebration drink.  Feel free to join us at McDiviots even if you can't make the run.

Please post if you are coming...thanks guys!! :)

Sarah

Friday, May 04, 2012

Saturday Practice

Meet at Joe's Pond - about 2 blocks south of Little Red Schoolhouse at 7:45. It's likely to be a small crew so check in if you're coming. I'm looking to do 10-11.

Tuesday, May 01, 2012

Wednesday Practice

Back to the Track. Meet at Tinley Park High School 175th, 1 block east of Ridgeland. Be warmed up and ready to go by 6:45. There will be two workouts- one for those doing the 1/2 on Sunday and one for everyone else.