Archive for July, 2010

Thursday 7/29/2010

July 29, 2010

It was looking like the heat would keep the group down to about a dozen but apparently it was the traffic on MoPac.  By time the drills were half over the group had almost doubled in size.  Way to coach, Al!

The Workout – Art’s Rhombus (400s and 200s)
JimiTex Group = 5 sets
Fast Group = 4 sets
Fun Group = 3 sets
Newcomers/Returners/Tapering/Recovering = 2 sets

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  The fast group is running 11.4 miles.  The fun group is running 8.43 miles.  Eisenbahners are departing the zero at 5:30:00 am for the 8.43 miler returning to the zero by 7:00:00 am for another 12.41 miles.  Breakfast at El Gallo at 9:23:12 am.

Run every chance you get!

Tuesday 7/27/2010

July 27, 2010

Just windy enough to keep the temperature in the range of acceptability…no cancelled workout!  Way to coach, Al!!

The Workout – 1200s and 800s
JimiTex = 2×1200, 4×800
Fast Group = 2×1200, 3×800
Fun Group = 2×1200, 2×800
Newcomers = 4×800
Tapering for a 5k = 2×1200

News – there will be a mansion loop Wednesday departing Sandy’s house at 6:00:00 pm.  There will be a Stampede at Town Lake departing I-35ish at 7:00:00 pm.  This is the last one!!  There will be a hill workout on Thursday.  There will be a long run on Saturday departing the zero at 7:00:00 am.  The fast group is running 11.4 miles.  The fun group is running 8.43 miles.  Eisenbahners are departing the zero at 5:30:00 am for the 8.43 miler returning to the zero by 7:00:00 am for another 12.41 miles.  Breakfast at El Gallo at 9:23:12 am.

Run every chance you get!

Thursday 7/22/2010

July 22, 2010

I hear that when it rains in Rhode Island it immediately cools everything off.  Well, this ain’t Rhode Island!  It rains, the sun comes out, and the humidity kicks up to about 1000%.  Welcome to Thursday night!!  Way to coach, Al!

The Workout – 4 Mile Tempo

News – there will be a long run on Saturday morning departing the zero at 7:00:00 am.  On the trail this week for 4, 7, or 10.  Breakfast at Maria’s Taco Express (2529 S. Lamar) at 8:54:15 am.

Run every chance you get!

Tuesday 7/20/2010

July 21, 2010

Just when you think it can’t get any hotter…it does.  That didn’t stop the group from assembling, en masse, and knocking out a pretty tough workout (that was cancelled again due to the aforementioned heat).  Way to coach, Al!

The Workout – mile, 2 mile, half mile
JimiTex Group = 1 x 1600, 1 x 3200, 2 x 800
Fast Group = 1 x 1600, 1x 3200, 1 x 800
Fun Group = 1 x 1600, 2 x 800

News – there will NOT be a mansion loop Wednesday.  There will be a Stampede Wednesday night departing the Brushy Creek Trail at 7:00:00 pm.  There will be a hill workout on Thursday (4 mile tempo).  There will be a long run Saturday (on the trail this week).  Breakfast TBA.

Run every chance you get!

Thursday 7/15/2010

July 16, 2010

Quote of the workout (with respect to the heat and intensity of said workout):  “It’s unusual for Big to be so quiet.” – Julie Black

The Workout – Ladder
Fast Group = 1600, 1200, 800, 400
Fun Group = 1600, 800, 400

News – There will be a long run on Saturday departing the zero at 7:00:00 am.  Lollipop plus whatever trail you want to add.  BIMTG will be departing at 5:30:00 am for 18 miles.  Breakfast at Dario’s (1800 E 6th St) at 9:01:14 am.

More News – C/M’s band, Shakedown, is playing twice this weekend.  Friday night at Baby A’s on Stonelake from 7:00:00 pm to 10:00:00 pm and Saturday night at Johnny Fins from 6:30:00 pm to 10:30:00 pm.  You pick it!

Run every chance you get!

Tuesday 7/13/2010

July 13, 2010

Hottest day…biggest group so far this summer.  There were at least 25 at Mangia afterward whooping it up for the Sauvie Islanders returning with their shiny new PRs and BQs!  Way to coach, Al!!

The Workout – 400 meter repeats at RLRF pace
BIMTG/JimiTex Group = 12
Fast Group = 10
Fun Group = 8
Newcomers = 6 tops

News – there will be a mansion loop departing Sandy’s house at 6:00:00 pm on Wednesday.  There wil be a Stampede (Town Lake version) departing I-35ish at 7:00:00 pm on Wednesday.  There will be a hill workout on Thursday (repeats).  There will be a long run on Saturday departing the zero at 7:00:00 am.  Lollipop plus whatever trail you want to add.  BIMTG will be departing at 5:30:00 am for 18 miles.  Breakfast at Dario’s (1800 E 6th St) at 9:01:14 am.

More News – C/M’s band, Shakedown, is playing twice this weekend.  Friday night at Baby A’s on Stonelake from 7:00:00 pm to 10:00:00 pm and Saturday night at Johnny Fins from 6:30:00 pm to 10:30:00 pm.  No excuses!

Run every chance you get!

Thursday 7/8/2010

July 9, 2010

The rain let up at about 5:30:00 pm and left behind some wicked humidity as the clouds began to clear ever so slightly.  Perfect conditions for a hilly tempo run of 6 miles (give or take).  Way to coach, Al!

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  On the trail this week for 4, 7, or 10.  BIMTG will be departing the zero at 5:50:00 am for 7 early (most likely out and back on the trail) followed by 13ish (the 10 mile loop plus the extension under Pleasant Valley).  Breakfast at La Feria at 8:59:59 am (to beat the 9:00:00 am rush).

More News – this coming Tuesday (7/13/2010), after the track workout, there will be a celebration for the Sauvie Islanders at Mangia on Lake Austin Blvd.  Bring some dry clothes and stroll on over for pizza, cold beer, and high fives!

Tuesday 7/6/2010

July 9, 2010

800 meter repeats.  5, 4, 3 or 2.  I hear it was hot!

Thursday 7/1/2010

July 2, 2010

Hello, July!!  The clouds and light mist kept the humidity high but the temperatures reasonable…the high of the day was 82!  Way to coach, Al!!

The Workout – Danny Relays (L-shaped funness up from possum trot/12th to meriden/11th and back down)
Fast Group = 6
BIMTG/Fun Group = 4
Severe Taper Mode Group = a few 1/4 mile repeats on the track

News – there will be a long run on Saturday departing the zero at 7:00:00 am (11.1 miler).  The fun group can u-turn at Windsor for closer to 7.  There will be Gatorade in my truck at the zero so bring your empty water bottles to fill up and carry along.  BIMTG will be departing the zero at 5:30:00 am for 9 extra by going out and back on the trail to the 4.5 mile marker.  Breakfast at Casa Garcia at 1000 S Lamar at 9:03:04 am.

Good luck to everyone running Sauvie Island on Sunday (Al, Sandy, POJ, Linda, TJ, C/M, and Art)!

Run every chance you get!