Archive for October, 2010

Thursday 10/28/2010

October 29, 2010

The 10 mile tempo didn’t scare very many people off.  Could have been the weather.  Could have been the two shorter alternatives.  Could have been the possibility that, even with the cooler weather, coach Al wouldn’t be wearing a shirt!  Way to coach, Al!!

The Workout – hilly tempo
3.8 miles, 6.95 miles, or 10 miles

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.  Austin Marathoners can add Holly for around 11.5 total.  CIMTG will be departing the zero at 5:40:00 am for 8 extra.  Breakfast at Maria’s Taco Express at 8:55:20 am.

More News – The Decker Challenge is coming up on December 12th.  Early bird registration has been extended through October 31st (this Sunday).  ARC members get a $15 discount.  Sign up, run a few hills, and help us make this the best Decker EVER!!

Run every chance you get!

Tuesday 10/26/2010

October 26, 2010

The group was surprisingly large tonight.  There were many Frankenthoners, newcomers, and even a few returners.  Some from as far away as Colorado!!  Way to coach, Al!

The Workout – 1200 meter repeats
Newcomers/Recovering Group = 2
Fun Group = 3
Fast Group = 4
CIMTG = 6

News – there will be a hill workout on Thursday.  There will be a long run on Saturday departing the zero at 7:00:00 am.  On the trail this week.  There will be an early group doing extra.  Early route and time TBA.  Breakfast at Maria’s Taco Express at 8:51:23 am.

More News – The Decker Challenge is coming up on December 12th.  Early bird registration has been extended through October 31st.  ARC members get a $15 discount.  Sign up, run a few hills, and help us make this the best Decker EVER!!

Run every chance you get!

Thursday 10/21/2010

October 21, 2010

The group was small but jolly tonight.  Something about a birthday and a marathon.

The Workout – 4 mile tempo

News – there will be a long run on Saturday (for everyone not running or volunteering at Frankenthon) departing the zero at 7:00:00 am.  We’ll be embarking on a hilly 14 miler.  If 14 miles worth of Stratford/Scenic/Mt. Bonnell just aren’t enough for you…CIMTG will be departing at 6:10:00 am for an extra 5 miles.  There will be water at the rock (twice) and Gatorade every three miles out on the course.  Alternatively, you can hold out until Sunday and run an “easy” 20 with Al/Sandy departing the zero at 5:30:00 am.  Breakfast wherever you’d like at whatever time you’d like to go!

More News – The Decker Challenge is coming up on December 12th.  Early bird registration has been extended through October 31st.  ARC members get a $15 discount.  Sign up, run a few hills, and help us make this the best Decker EVER!!

Run every chance you get!

Tuesday 10/19/2010

October 20, 2010

Frankenthon is this Saturday!  Good luck to everyone running and THANKS to everyone volunteering!!

The Workout – 1 mile, 2 mile, 2×800 (some cut the 2 mile to a second 1 mile)

News – there will be a hill workout out on Thursday, 4 mile tempo.  There will be a long run on Saturday (for everyone not running or volunteering at Frankenthon) departing the zero at 7:00:00 am.  We’ll be embarking on a hilly 14 miler.  If 14 miles worth of Stratford/Scenic/Mt. Bonnell just aren’t enough for you…CIMTG will be departing at 6:10:00 am for an extra 5 miles.  There will be water at the rock (twice) and Gatorade every three miles out on the course.  Alternatively, you can hold out until Sunday and run an “easy” 20 with Al/Sandy.  Breakfast TBA.

More News – don’t forget about the Cannoli Joe’s cooking class tonight (Wednesday)!  It’s never to early to start putting in carbs for Frankenthon or Mt. Bonnell!!

Run every chance you get!

Thursday 10/14/2010

October 14, 2010

What a perfect night to be outside, with friends, tearing up and down Great Northern!  The only thing that could have made it better was FREE beer/burgers/brats after.  Wait, we had that too!!  Way to coach AND cook, Al!

The Workout – 5k Time Trial

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.  CIMTG will be departing the zero at 5:40:00 am for about 8 extra following this route.  Breakfast at Austin Diner 9:07:08 am.

More News – good luck to everyone running the Denver Marathon on Sunday!

Run every chance you get!

Tuesday 10/12/2010

October 12, 2010

Another O. Henry football game pushed us off the track and down to Bridle Path.  The group was quite large…including at least one newcomer and several returnees (from hiatus of varying lengths).  Michelle returned fresh off her PR at Wineglass just in time to go into severe taper mode for Denver.

The Workout – 400 meter repeats
Severe Taper Mode/Recovering/Injured Group = 6
Fun Group = 8
Fast Group = 10
CIMTG = 12

News – there will be a hill workout on Thursday but it will NOT be in the regular location.  We will instead convene up north at 5:45:00 pm at the intersection of Whiterock and Rickey for a 5k time trial.  Post workout, we will convene at Sandy’s mansion for burgers, sausage, Shiners, and veggie burgers.  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.  CIMTG will be departing the zero at 5:40:00 am for about 8 extra following this route.  Breakfast at Austin Diner 9:07:08 am…come on back, Allegra!!

Run every chance you get!

Thursday 10/7/2010

October 8, 2010

Another great evening for a run.

The Workout – 6 mile tempo

News – there will be a long run Saturday departing the zero at 7:00:00 am.  11 miles via Scenic w/ gatorade out at the halfway point.  If you want to do less you can…just turn around when you’re half done!  The Frankenthon Marathon Training Group is leaving at 5:20:00 am for an extra Scenic Loop (for a total of 22).  Breakfast at Little Mexico (2304 S 1st St) at 9:08:07 am.  I can’t remember if ACL screws up the parking at the zero but be prepared for alternate parking just in case.

More News – the hill workout on Thursday, October 14, will NOT be at O. Henry.  We will be heading up north to Shoal Creek/Great Northern/Whiterock for a 5k time trial in preparation for Austin Marathon Training (which begins in earnest on November 1st).  After the workout we will convene at the Cumming mansion for FREE burgers and Shiners.  There might even be turkey burgers for the vegetarians!!  More info to follow.

Run every chance you get!

Tuesday 10/5/2010

October 6, 2010

Holy smoke…is it October already?  It is!!  To celebrate, Coach Al rewarded the group with the easiest of easy weeks EVER.

The Workout – Fartlek
Cadence = 1:00 slow, :30 fast, 1:00 slow, 1:00 fast, 1:00 slow, 1:30 fast, 1:00 slow, 2:00 fast, 1:00 slow, 2:30 fast, 1:00 slow, 3:00 fast, 1:00 slow, and back down in reverse order.

News – there will be a hill workout on Thursday.  There will be a long run on Saturday departing the zero at 7:00:00 am.  Breakfast at Little Mexico.

Run every chance you get!

Thursday 9/30/2010

October 1, 2010

After Tuesday’s surprise “hilly” track workout, courtesy of O. Henry football, a somewhat flat tempo was definitely in order.  A large cross section of the group being in severe taper mode for marathons this weekend didn’t stop 15 from showing up for the final workout of September.  Since the route goes from the driveway at Expo to just past Redbud and back I made the mistake of saying that, for once, nobody could possibly get lost.  Way to prove me wrong, Tony!!

The Workout – 2 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, 0r 10.  Breakfast at Juan in a Million at 9:01:20.

Run every chance you get!