Archive for September, 2010

Tuesday 9/28/2010

September 28, 2010

There was an O. Henry football game going on at the track so the group relocated to Bridle Path (just west of Exposition) as per the contingency plan.  Way to coach, Al!

The Workout – 800/400
Fast Group = 4
Fun Group = 3
SGMTG/Severe Taper Mode Group = 2

News – there will be a hill workout on Thursday (2 mile tempo).  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.  Breakfast TBA.

Run every chance you get!

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Thursday 9/24/2010

September 23, 2010

Great weather for a hilly tempo run!

The Workout – 3 mile tempo

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  Off the trail this week for 11 or 7.  There will be gatorade at Windsor/Expo and on Scenic near Al’s helipad.  So water at the rock (2 miles), gatorade at 4 miles, gatorade at 6.5 miles, and water at the rock again (9 miles).  Breakfast at Galaxy Cafe (West Lynn) at 9:14:51 am.

Run every chance you get!

Tuesday 9/21/2010

September 21, 2010

It was raining buckets at 5:44:00 pm but all clear at 5:45:00 pm.  Way to check the radar, Al!  Traffic was a gnarled mess but 15 managed to get to the workout on time.  By time the drills were over there were over 20.

The Workout – timed mile, indian file mile, mile relay

News – SGMTG will be doing Scenic tomorrow departing the rock at 5:20 am.  There will be a hill workout on Thursday (3 mile tempo).  There will be a long run on Saturday departing the zero at 7:00:00 am.  Route and breakfast TBA.

Run every chance you get!

Thursday 9/16/2010

September 17, 2010

I owe the group an apology.  I cheated you (unless you got lost and/or did extra) out of .4 of a mile last night.  My verbal description of the route omitted the left on Quarry (which would have taken us down to Possum Trot, then right on 12th, left on Marlton, and right on Norwalk).  I am very sorry.  I would add .4 times the number of you, as penance, to my long run on Saturday…but that’s not going to happen.  My apology will have to suffice.

The Workout – 7 mile tempo (shortened to 6.6 miles).  There were two purposely shortened versions as well.  Taking a right on Enfield dropped the mileage to 2.75 and continuing straight on Rockmoor and turning right on Windsor dropped the mileage to 3.75.  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, 0r 10.  SGMTG will be departing the zero at 5:00:00 to knock out our last 21.73 miler before St. George.  There will be gatorade out on the long course every 2 miles after the rock.  Breakfast at el Gallo (2910 S. Congress) at 9:09:37 am (come check out the little meats…but get there before 9:10:00 am to beat the rush).

Run every chance you get!

Tuesday 9/14/2010

September 14, 2010

We floated the Gatorade keg.  We put a major dent in the 10 gallon water jug.  We had returners, newcomers, and the ARC President!!  The group was at least 50 strong…and it was apparent that everyone got their money’s worth.  Way to coach, Al!

The Workout – 400 meter repeats
SGMTG = 10
Fast Group = 8
Fun Group/ARCMTG = 6

News – SGMTG may be running Scenic tomorrow departing the rock at 4ish (start whenever you’re ready if it gets past 4).  There will be a hill workout on Thursday (7 mile tempo).  There will be a long run Saturday departing the zero at 7:00:00 am.  On the trail this week for 4, 7, 0r 10.  SGMTG will be departing hella-early to knock out 21.73 (come on cool front).  Breakfast TBA.

Run every chance you get!

Thursday 9/9/2010

September 9, 2010

Sometimes it’s the heat, sometimes the humidity, and sometimes it’s both.  Sometimes it’s training, sometimes it’s recovery, sometimes it’s nutrition, and sometimes it’s all three.  Tonight it was both AND all three.

The Workout (10 mile tempo).  Some turned at Exposition the first time by, some turned at Enfield, some turned at Expostion the second time by…wishing they’d turned at it the first time by.

News – There will be a long run on Saturday departing the zero at 7:00:00 am.  Hills this week (8 or 11 miles).  SGMTG will be departing the zero at 5:15:00 am for 20 (please make note of the new early group start time).  There will be water or Gatorade every two miles on all of the courses!  Breakfast at Dario’s (1800 E 6th St.) at 9:01:20 am.

Way to coach, Al!

Tuesday 9/7/2010

September 8, 2010

15 shipmates showed up for the rainy workout.  The weather actually broke right at 6:00:00 pm and the track was down to about an inch of standing water by the end of the workout.  Way to coach, Al!

The Workout – mile repeats (aka Jimi 1600s)
Fast Group/SGMTG = 3
Fun Group = 2
Newcomers/Severe Recovery Group = 1

News – SGMTG will be running Scenic today departing the rock at 4ish.  There will be a hill workout on Thursday (10 mile tempo).  There will be a long run on Saturday departing the zero at 7:00:00 am.  Hills this week (8 or 11 miles).  SGMTG will be departing the zero at 5:15:00 am for 20.  Breakfast at Dario’s (1800 E 6th St.) at 9:01:20 am.

Run every chance you get!

Thursday 9/2/2010

September 3, 2010

Hello September!!  Cloudy, cool, and HUMID.  Hey, two out of three ain’t bad!  The quote of the workout: 

Gentleman, this is a hitting drill not a running drill.  I want you to run through him not around him.
– Coach to pee wee sized football players

The Workout – 5 mile tempo

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.  There is an early group departing the zero at 5:15:00 am for 20 (they are returning to the zero in time to meet up with the 7:00:00 am crew).  Breakfast at La Feria (2010 S Lamar) at 8:59:59 am.

Heads up!  Tuesday after the track workout we’re heading over to Mangia for pizza and cold beverages.  See you there!

Run every chance you get!