Coach Update for the Week of January 23, 2012

Hi Team,

I hope everyone is staying warm this week. In case you missed the Clinic at AthletiCo last week, below are links to the handouts that were given.

• A Guide To Core Strengthening 
• Core Strengthening Exercises
• A Guide To Injury Prevention
• Injury Prevention Exercises

This week's tips will focus on Core Strengthening. When your core muscles are in good shape you'll have a better race day.

Midweek Training
As a reminder, every participant should be following Block 2: Week 4 Workouts this week.

Group Training
Saturday, January 28th at 8:00 AM
Location: Busse Woods 0 mile Marker
Click Here for Directions on Google Maps
Shamrock Shuffle Beginning - 20 min
Shamrock Shuffle Advanced - 3 mile Tempo run
IL Full & Vancouver Full- 10 miles
IL Half & Vancouver Half- 6 miles
San Diego Full, Half, & North shore Half - 4 miles.
Pre Fall - 40 minutes

Look out for my Bright Yellow Car with the license Plate SDESHOW (Sideshow Bob...get it).

FYI: In cases of Snowfall the night before training and the roads at Busse Woods are not plowed in time, our alternate location will be the Ned Brown Prairie on Golf Road that is just east of Route 53/I-290. ALWAYS CHECK THE HOTLINE or the Coach Facebook page for location changes.

Coach Update for the Week of January 16th, 2012

Hello Team,

Mother nature flipped the switch to winter last week huh? Now that winter is in full swing this week's update will focus on training in colder weather.

As a reminder to everyone, this Wednesday Night at 7:30 PM we will be holding our injury prevention and core strengthening clinic at AthletiCo. AthletiCo is located in the Buffalo Grove Fitness Center (601 Deerfield Parkway in Buffalo Grove). Click Here For Directions.

Midweek Training

• As a reminder, every participant should be following Block 2: Week 3 Workouts this week.
• Don't forget about the Injury Prevention Clinic at AthletiCo located in the Buffalo Grove Fitness Center this Wednesday night. The clinic will start at 7:30pm.

Group Training

Saturday, January 21st at 8:00 AM
Location: Busse Woods 0 mile Marker
Click Here for Directions on Google Maps

Shamrock Shuffle Beginning - 20 min
Shamrock Shuffle Advanced - 3 mile Tempo Run
IL Full & Vancouver Full- 8 miles
IL Half & Vancouver Half- 6 miles
San Diego Full, Half, & North shore Half - 4 miles.
Pre Fall - 30 minutes

Coach Update for the Week of January 9, 2012

Hi Team,

Mike and I are glad we had such a great turn out for Kick Off on Saturday. This upcoming Saturday is our first Group Training at the Busse Woods 0 Mile Marker. Click Here for Directions from Google Maps. Training will start at 8 am. After training we go out to breakfast to socialize. So bring some extra clothes to change into as well. 

We have some new teammates now. If you missed any of the past updates take a look at the list of links below :

• Running & Athletic Form
• How To Read The Sprummer Schedule
• Pacing
• Shoes & Hydration

Midweek Training
As a reminder, every participant should be following Block 2: Week 2 Workouts this week.

Group Training

Saturday, January 14th at 8:00 AM
Location: Busse Woods 0 mile Marker
Click Here for Directions on Google Maps

Shamrock Shuffle Beginning - 30 min
Shamrock Shuffle Advanced - 3 miles
IL Full & Vancouver Full- 6 miles
IL Half & Vancouver Half- 4 miles
San Diego Full, Half, & North shore Half - 4 miles.
Pre Fall - 40 minutes

Coach Update for the Week of January 2, 2012

“Optimism is essential to achievement and it is also the foundation of courage and true progress.”  --Unknown

“The person who starts a marathon and the person who finishes a marathon is not the same person.”  --Unknown
           
HAPPY NEW YEAR North Team,
I hope everyone had a great New Years Day. This Saturday will be our first group training. Bring two sets of clothes, one for training and one to change out of your sweaty clothes. If you want some idea on what to wear for training, Runner's World has a great tool on their website you can find here to help guide you. 

 

Midweek Training
As a reminder, every participant should be following Block 2: Week 1 Workouts this week.

Group Training
 

Kickoff Party / First Training - Saturday, January 7, 2011, 10 a.m.
Edwardo's of Skokie
9300 Skokie Blvd.  
Click Here for a link on Google Maps.
FYI Look out for a bright Yellow Chevrolet Colblat with the Plate SDESHOW. It's Mine.

Saturday Long distance Training
Shamrock Shuffle Beginning - 30 minutes
Shamrock Shuffle Advanced -

30 minutes

IL Full & Vancouver Full-

30 minutes

IL Half & Vancouver Half-

30 minutes

San Diego Full, Half, & North shore Half - 30 minutes.
Pre Fall - 30 minutes

Coach Update for the Week of December 26, 2011

Happy Holidays. Just a reminder, that there is a video tutorial on how to read the summer schedule you can view on YouTube.com. If you just need the training schedule CLICK HERE. Our first training we be NEXT Saturday at Edwardo's Pizza in Skokie. Remember to come in your training gear and bring a change of clothes. 

This week's coaching topic is on Pacing. Keep reading on to learn more.

Midweek Training
As a reminder, every participant should be following Block 1: Week 4 Workouts this week.

Group Training

December 31- No Group Training Scheduled

Saturday Long Distance Training
Shamrock Shuffle Beginning - 1 mile
Shamrock Shuffle Advanced - 2 hills
IL Full & Vancouver Full- 4 miles
IL Half & Vancouver Half- 3 miles
San Diego Full, Half, & North shore Half - 30 minutes.
Pre Fall - 30 minutes

Kickoff Party / First Training - Saturday, January 7, 2011, 10 a.m.
Edwardo's of Skokie
9300 Skokie Blvd.  
Click Here for a link on Google Maps.
FYI Look out for a bright Yellow Chevrolet Colblat with the Plate SDESHOW. It's Mine.

Coach Update for the Week of October 3, 2011

Enjoy when you can, and endure when you must.” –Johann Wolfgang Von Goethe

“Keep your eyes on the stars, and your feet on the ground.” –Theodore Roosevelt

The Chicago Marathon is finally here and Nike only a week away!!!!  Fleet Feet and Half Marathon folks we hope you are keeping up with your walking and running.  Come on out and cheer your TEAM mates on this Sunday.  We know you appreciated the crowds for your events.

Read below for tips for the final days and hours before your event.

Chicago marathoners we wish you a great day.  Remember to take whatever the day gives you and enjoy all that you have accomplished.  The race is the celebration of all of your hard work!

On Wednesday October 4th at 7:00 pm some of the North Team participants will be heading over to TGIFridays in Schaumburg for dinner. Please join us if you can. 

Group Training

Saturday, October 8       8 am

Location:  Busse Woods 0 mile marker

Click Here For Directions

Length of Trainings:

Nike:  60 minutes

Chicago Marathon on Sunday!

Coach Update for the Week of September 26

”To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”–Anatole France

“Few things are impossible to diligence and skill.  Great works are performed not by strength, but perserverence.”  --Samuel Johnson

Only two weeks until Chicago and three weeks until Nike!!!! Can’t believe how this season has flown.

Read below for tips on the next couple of weeks.  Read up on Coach Tip on final things about the Taper. Also read Marathoner Checklist for reminders on what to pack for your race and also what your family and friends need as spectators.


If you missed out on the Race Prep Clinic We will be holding it again after practice on Saturday. 

Fleet Feet participants and Chicago Half Marathoners we haven’t forgotten you!  Come on out to training!

Group Training

Saturday, October 1st, 8:00 am

Location:  Old School Forest Preserve Shelter C

Click Here For Directions on Google Maps

Length of Trainings:

Chicago Marathon – 60 minutes

Nike Full Marathon – 120 minutes

Nike Half Marathon – 120 minutes

Weekly Update for the Week of August 28

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." –Jesse Owens

This season is going by so fast!

We only have two midweek trainings left.  Make sure to come out this Wednesday.  If you come late and can’t find us, call a coach!

We are going to have a Potluck party at Marianne's House on September 10th after training at Busse Woods. Everyone is welcome to join. Expect to see a Evite in your mail box in the next few days for details and what to bring. 

Saturday is our next all team. PLEASE WEAR YOUR TNT GEAR. It helps all the coaches identify you on the course. 

You only have a couple of more trainings to experiment.  See the coach’s tip  for a reminder of the things you should be experimenting with before your race.

Chicago Half folks – your event is quickly approaching!  You will have your race prep clinic after your 60 minute training on Saturday.

Don’t forget to bring a snack, drink, or other food item to sell as a fundraiser for after training.  I would recommend bringing some kind of box or jar for people to donate and a sign for your suggested donation amount in case you are still training while people are buying your item.

Group Trainings

Midweek Training

Wednesday, August 31, 6:30 PM

Location: Palatine Hills Golf Course

Click Here for Directions

                                             

Saturday, September 3  7:00 AM

Location:  Chicago Lakefront Path, Wilson Avenue Exit 

Click Here for Directions and tips

PLEASE WEAR YOUR TNT GEAR!!

Length of Trainings:

Full Marathons:  18 miles

Nike Half Marathon: 12 miles

Chicago Half Marathon:  60 minutes and Race Prep Clinic

"The will to win means nothing without the will to prepare."
-Juma Ikangaa, 1989 NYC Marathon winner

Coach Weekly Update for the week of August 22

Hello Team,

Well last week’s training was an adventure!  Every training and every race has a story and last week’s story was soggy hot dogs!  Thanks to everyone who came out!  We hope to have everyone together again at our next two all teams with a little better weather, but of course we can’t control it.  Anything can happen on race day as well…so it’s good to prepare for the elements not only physically but psychologically!

This week is a cutback week. That’s right “only 12 miles or 90 minutes”. 

We only have three more midweek workouts!!! September 7 is our last one.  We have had such a great season with our midweeks so we hope you come out for our last few. 

As a side note We will be having a party after training at Busse Woods on September 10th at Marianne's House. It will be a pot luck feast. We'll give you more details as the party date get's closer. 

This week’s coach’s tip is a reminder about Path Etiquette.  We got some feedback last week that we weren’t the best stewards out on the path.  Always be considerate of others using the path, not only to be courteous but for safety as well. 

Click Here to read this week's Coach's tip

Group Training

Midweek Training

Wednesday, August 24, 6:30 PM

Location: Palatine Park District Track

Click Here for Directions

                                                             

Saturday, August 27  7:00 AM

Location:  Half Day Forest Preserve Shelter A

Click Here For Directions

Length of Trainings:

Full Marathons:  12 miles

Half Marathons:  90 minutes