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PURPOSE:

The purpose of these winter indoor track workouts is to learn how to run fast and how to do this using proper running form. During the winter months you need to build a good distance base so build up your mileage with long runs as well. Do not cut back on your winter mileage on Tuesday s and Thursdays to save it for Wednesday workouts. You should work right through the Wednesday workouts because it is important to build up mileage during the winter.

WORKOUTS:

Regular workouts are on Wednesday nights. The Field House will always be open by 5:45 PM and on most nights, you should be able to get in to start your warm-up as early as 6:00 PM if you are not doing the “T” Run. The weight room will open at 6:00. School events may force some workouts to be cancelled or rescheduled. Coach Melissa will be at practice on the 1st & 3rd & 5th Wednesdays of January & February. Coach Pat will be there on the other Wednesdays in January & February.

OTHER WORKOUT TIMES:

SATURDAYS: We have an informal group of 8-15 runners who meet at the Linn Woods Forest Preserve parking lot in Morton Grove at Dempster just east of the Lehigh railroad tracks (across from the old Maxwell’s). Usual start time is 8AM, and we run anywhere from 5 miles to 12 miles, followed by breakfast at Marilyn’s. SUNDAYS: When and if the weather becomes very, very cold or when and if there is too much snow, there will be Sunday morning workouts with a warm-up time of 8:30 – 9:25 and the 24 x 400M workout beginning at 9:30 AM. Club members are asked to bring food (bagels, cream cheese/butter, coffee cake, juice) and non-club members will be charged $5.00. The Sunday workout will be scheduled as needed and will be posted at the Wednesday night workout and/or on our website.

WARMUP:

If you are staying inside, you can start your warm-up jog as early as 6:00. The inside lane is ten (10) laps to the mile. The fourth lane is nine (9) laps to the mile. You should jog 2 ½ to 4 miles. You should stretch on your own. There will be a team meeting at 6:55 to explain the workout and to let you know of other happenings. The actual speed workout will begin around 7:00.

COOLDOWN:

If you complete the workout before the rest of the team, stretch or jog on your own. Complete the night’s workout with a jog for a cool-down. Immediately following the cool down, everyone will then stretch with Coach Melissa Savage followed by a team huddle. Coach Melissa Savage will coach a plyometric workout for those who want to do more core conditioning.

PRACTICE SCHEDULE JANUARY THROUGH MARCH 2008
Coach Melissa Savage will lead the athletes on a 4 to 4 ½ Mile warm-up run on the streets of Morton Grove. This run is called the “T” Run. You can run this fast or easy but you are encouraged to pick up the pace on the way back to Niles West. Wear reflective clothing. Meet in front of the fitness room for a short stretch and team meeting before leaving on your run at: 5:55 PM: This group is the early group who plan on running the speed workout at 6:55 PM. 6:05 PM: This group may or may not get back in time for the speed workout.

WORKOUT NOTES:
  1. You can always run less than the number of prescribed repeats.
  2. Always jog between repeats.
  3. Set a goal befodre you start and then stick to that goal.
  4. It is beter to do less than do more and get hurt.
  5. It is best to run the warmup bridges. you will become a tougher and smarter runner.
  6. It is best to do the plyrometrics and stretching after practice. You will have a better chance to run injury free.
  7. It is ordinarily not a good idea to take off the day before or the day after a Wednesday workout.

Wednesday April 2 Run 4 X 800, with 100M jog in between, one every with 6:00. Pizza at Barnaby's after practice - $8.00
Wednesday April 9 Run 2 sets of 6 times 400M with a 200M jog. Run one every 3:00.
Sunday April 13 Oak Park 5K. This is a CARA Club Circuit Race. Register on line.
Wednesday April 16 Run 5 X ¾ or 1 Mile. Run one every 10:00. Jog at least 400M between each. There is a possibility that we will do this at the bridge. Check the e-mail news letter on Monday.
Wednesday April 23 Run 3 sets of 8 times 200M up the BRIDGE with a 200M jog. Run 1 every 2:20/2:40. Jog 400M / sets.
Sunday April 27 RAVENSWOOD 5K RUN. THIS IS A CARA CLUB CIRCUIT RACE. Register on line.
Wednesday April 30 Run 3 sets of 3 X 600M plus 1 with a 200M jog. Run 1 every 3:30/4:00. Jog 400M between sets. If you want speed, run the 1st and 3rd of each set.
Saturday May 3 RUN TO REMEMBER 5K – This is a CARA CIRCUIT RACE
Wednesday May 7 Run 5 to 6 times 3/4 mile up and over the bridge and back. Jog 400M to 600M between each. Run one every 9:00. Take the turnaround wide to keep the same pace going!
Saturday May 10 Fitness Together 50 Hecto 5K – This is a CARA CIRCUIT RACE
Wednesday May 14 Run 5 X 1600M. Jog/Walk between each. Run 1 every 11:00. Run under race pace. If the weather is good , we may run this at the bridge to get ready for May 29th races.
Sunday May 18 Healthbridge 5K – Crystal Lake: This is a CARA CIRCUIT RACE
Wednesday May 21 Run 8 X 800M. Jog/Walk between each. Run 1 every 5:30. This may be at the bridge!
Monday May 26 Valley Fox Trot 10M in Elgin - This is a CARA Club Circuit Race.
Wednesday May 28 Fartlek run of 200M fast with 100M easy. You can run sets of 7, 6, or 5 with a 400M jog between sets. Run 4 sets. Time your first mile of each set. To be most effective, you will need to run in groups. Run one set every 11:00.
Sunday June 1 Run for the Roses 5K in Roselle. This is a CARA Club Circuit Race..
CLUB FEES:
  1. $75 FOR 3 MONTHS (JANUARY –MARCH)
  2. $30 Per Month (Due At 1st Practice Of The Month)
  3. $10 Per Coached Practice (Pay before you warm-up.)
  4. (2nd Person in Family goes at 50% of above fees.)
  5. $6 Per Practice Session to jog on the track and plyometric training. (Pay Before You Start Jogging/Running.)
  6. $7/8 Pizza Night
  7. (Buy Your Own Beverage.)
  8. (Order At Practice, Pay At Barnaby’s.)