Archive for November, 2010

Tuesday 11/30/2010

November 30, 2010

It’s hot, it’s cold, it’s hot, it’s COLD!

The Workout – quarters or miles
CIMTG = 6 x 400
Austin Marathoners = 3 x 1600
Fun Group = 2 x 1600
Newcomers = 1 x 1600

News – 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 for an 11 mile Scenic loop.  Austin Marathoners are scheduled for 18 and will accomplish that by departing the zero at 5:45:00 am for a seven mile loop on the trail…arriving back just in time to join the rest of the group for the Scenic 11.  Doug will choose the breakfast place and time.

More News – there will be around 20 shipmates heading to Sacramento this weekend for the California International Marathon.  Good luck to all!

The Decker Challenge is coming up on December 12th (next weekend).  ARC members get a $15 discount.  Sign up, run a few hills, and help us make this the best Decker EVER!!  The Ship will also be volunteering at a water stop.  If you’re not racing and you’d like to help out please let Al know.  Way to coach, Al!!

Run every chance you get!

Tuesday 11/23/2010

November 23, 2010

The perfect weather has left the building…for now…but that didn’t stop the group from blowing up for a Tuesday night track workout.  We were every bit of 40 strong out there.  Emily even came back from snowy Seattle to enjoy the 80 degree evening.  Way to coach, Al!

The Workout – 1000 meter repeats
CIMTG/Austin Marathoners = 5
Fast Group = 4
Fun Group = 3
Newcomers = 2

News – there will NOT be a hill workout on Thursday!  Have a Happy Thanksgiving!  Austin Marathoners should have their personalized workout…you can lengthen it just a tad and do the Turkey Trot!  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 have a 20 miler scheduled and will start at 5:20:00 am with the first 10 miles of the newly unveiled Livestrong Austin Marathon Route before joining the rest of the group at 7:00:00 am for their last 10 on the trail.  Breakfast will NOT be leftover turkey but, instead, will be at Kerbey Lane Cafe on Guadalupe.  1st shift at 7:10:10 am and 2nd shift at 8:59:59 am.

Run every chance you get!

Thursday 11/18/2010

November 19, 2010

Last night was perfect for running.  The group had about a 99% compliance rate on blinking lights and reflective clothing.  Way to coach, Al!  Now if you could just do something about the wicked holiday traffic that seems to accumulate earlier and earlier every year!

The Workout – 5 mile tempo

News – There will be a long run on Saturday departing the zero at 7:00:00 am.  Fast Group will do 11 miles on Scenic, Fun Group can turn at Enfield and again on Exposition for 7 miles.  CIMTG will be departing the zero at 5:30:00 am for 20.49 miles.  Austin Marathoners are scheduled for 17.  Feel free to take off at 5:30:00 am w/ CIMTG or 7:00:00 am w/ the rest of the group.  There will be Gatorade out on the 20.49 and 17 mile routes every two miles.  Breakfast at Cafe Express (new) at 9:04:21 am.  Be advised, I received a buy one get one free coupon in Tuesday’s mail (Al and The Boz have both received them as well)…so be on the lookout for one in your mailbox!!

More News – The Decker Challenge is coming up on December 12th.  ARC members get a $15 discount.  Sign up, run a few hills, and help us make this the best Decker EVER!!  The Ship will also be volunteering at a water stop.  If you’re not racing and you’d like to help out please let Al know.  Way to coach, Al!!

Yet More News Still – SHAKEDOWN is BACK!!  Head out to Baby A’s on I-35 this Saturday, November 20th, from 8:00 pm to 11:00 pm and check out the new tunes and purple margaritas!

Run every chance you get!

Tuesday 11/16/2010

November 16, 2010

With a huge thanks to RunTex (for the blanks and printing) and a very special thanks to Michelle Ryan (for design, production, and being awesome)…we finally have ship shirts!  They look great!!  If you “pre-ordered” one please show up for a workout soon and we’ll get it to you.  We have a very limited supply of extras but need to wait until everyone who requested one gets theirs before handing them out.  If there is still demand we can do a small order for a nominal cost.

The Workout – ladder or 10×400
Ladder = 1200, 1000, 800, 600, 400
CIMTG = 10×400

News – there will be a hill workout on Thursday, another 5 mile tempo.  Contrary to what’s indicated on the map…we will start on Exposition.  There will be a long run on Saturday departing the zero at 7:00:00 am.  Fast Group will do 11 miles on Scenic, Fun Group can turn at Enfield and again on Exposition for 7 miles.  CIMTG will be taking off at 5:30:00 am for 20.49 miles.  Austin Marathoners are scheduled for 17 and can take off at 5:30:00 am with CIMTG and cut off at the Far West Pedestrian Bridge (or any number of other possible options).  There will be Gatorade out on the 20.49 mile route every two miles.  Breakfast at Cafe Express (new) at 9:04:21 am.  Be advised, I received a buy one get one free coupon in today’s mail…so be on the lookout for one in your mailbox!!

More News – The Decker Challenge is coming up on December 12th.  ARC members get a $15 discount.  Sign up, run a few hills, and help us make this the best Decker EVER!!  The Ship will also be volunteering for a water stop.  If you’d like to help out please let Al know.  Way to coach, Al!!

Yet More News Still – SHAKEDOWN is BACK!!  Head out to Baby A’s on I-35 this Saturday, November 20th, from 8:00 pm to 11:00 pm and check out the new tunes and purple margaritas!

Run every chance you get!

Thursday 11/11/2010

November 12, 2010

Dark, warm, and humid.  What happened to November?  We’re supposed to get another cold front in the next day or so…CIMTG and the San Antonio Marathoners hope the weather man is right!!

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, 0r 10.  Austin Marathoners and CIMTG are scheduled for 15 miles and will be departing the zero at 6:09:00 am for 5 extra before meeting the group at 7:00:00 am for 10 more.  One lazy member of CIMTG will be departing the zero at 5:25:00 am for a 10 mile loop on the trail prior to meeting the group at 7:00:00 for another 10 mile loop on the trail.  Breakfast at Juan-in-a-Million at 8:57:46 am.  Who’s going to take on Eric and the Ship record of 3.25 Don Juans??  Remember, Coach Al will buy the breakfast of anyone who can finish two Don Juans…tortilla and all!  Way to coach, Al!

More News – The Decker Challenge is coming up on December 12th.  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 11/9/2010

November 12, 2010

Daylight savings time is all over us like white on rice.  Please wear bright, reflective clothing and a blinking light on Thursdays…it wouldn’t hurt to do likewise on Tuesdays as well.  You’ll be glad you did!

The Workout – 800 meter repeats
Austin Marathon Group = 4
CIMTG = 6

News – there will be a hill workout on Thursday.  5 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, 0r 10.  Austin Marathoners and CIMTG are scheduled for 15 miles and will be departing the zero at 6:09:00 am for 5 extra before meeting the group at 7:00:00 am for 10 more.  One lazy member of CIMTG will be departing the zero at 5:25:00 am for a 10 mile loop on the trail prior to meeting the group at 7:00:00 for another 10 mile loop on the trail.

More News – The Decker Challenge is coming up on December 12th.  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 11/4/2010

November 12, 2010

Blinking light time is upon us!  Please visit your friendly neighborhood RunTex and stock up on blinking lights and reflective clothing.  It’s dark now…starting next week it will be dark dark!!

The Workout – 2 mile tempo

News – There will be a long run on Saturday departing the zero at 7:00:00 am.  In the hills this week for almost 13.5 miles.  If you want to do closer to 8 miles you can u-turn at Enfield/Exposition.  CIMTG will be departing the zero at 5:50:00 am for about 7 extra before joining the rest of the group at the zero for the 13ish.  Breakfast at Dario’s at 9:27:27 am.

Run every chance you get!

Tuesday 11/2/2010

November 3, 2010

Hello November…and a happy election Tuesday to you!  Despite traffic, voting and the rain with a north wind there was a good turnout for the kick-off of the RLRF Austin Marathon Training.  

The Workout – 1600 meter repeats
Newcomers = 1
Fun/Tapering/Recovering = 2
Fast/Austin Marathoners = 3
CIMTG = 4 (Big Jeri staked a claim for the WOW award upon hearing this)

News – There will be a mansion loop today departing Sandy’s mansion at 6:00:00 pm.  Shipmates NEED to bring a blinking light or two and reflective clothing for the Thursday night runs!!!  The Thursday night tempo run will be the same 2 mile tempo we did last time starting a little further back and finishing at 10th.  There will be a long run on Saturday departing the zero at 7:00:00 am.  In the hills this week for almost 13.5 miles.  If you want to do closer to 8 miles you can u-turn at Enfield/Exposition.  CIMTG will be departing the zero at 5:50:00 am for about 7 extra before joining the rest of the group at the zero for the 13ish.  Breakfast at Dario’s at 9:27:27 am.

Run every chance you get (with a blinking light and reflective clothing)!