Archive for March, 2011

Tuesday 3/29/2011

March 30, 2011

It was an odd night on the track to say the least.  Buff and Karim doing extra drills, Jack bringing the water/gatorade but no cups (with the epic reason/excuse being that they were “all gone”), and then 75% of the group mysteriously vanishing near the end of the workout (screaming what sounded like “party time, excellent” as they disappeared down Exposition).  Strange days indeed.  Way to coach, Al!

The Workout – 800 meter repeats
Boston Marathon Group = 8
Fast Group = 6
Fun Group/HMTG = 4
Newcomers = 2

News – there will be a hill workout on Thursday (8 mile tempo).  I suggest we do this 4 miler twice (once in one direction and once in the other).  That’ll give people a long and short option.  There will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 4, 7, 10, or more.  Boston Marathoners of the two week taper variety have a 20 miler on tap (double loop?).  Breakfast at Taqueria Arandas (2448 S 1st) at 8:52:12 am.

Run every chance you get!

Thursday 3/24/2011

March 24, 2011

The moratorium is over, it was hot.  The part of the group that digs hill repeats showed up and ran hard anyway.  Way to coach, Al!

The Workout – hilly ladder
Fast Group = 1600, 1200, 800, 400
Fun Group = 1600, 1200, 400
Beginners Group = 1200, 800, 400

News – there will be a long run departing the zero at 7:00:00 am Saturday for runs as far as 15 miles.  You can shorten it a little and go 11.  You can shorten it even more and go 8.  You could even run the 4 mile loop.  Breakfast at El Gallo at 9:47:12 am.

More News – Shakedown will be getting it on at Baby A’s Stonelake location on Saturday night from 7:00 pm to 10:00 pm.  Spring’s done sprung so come out, drink a purple, and soak up the new (and old) tunes!

Yet More News Still – next Tuesday (3/29/2011) is Wayne’s birthday…and that can only mean one thing.  It’s party time excellent!  We’ll be heading to Uncle Billy’s AFTER the Tuesday night workout for brew and que.  Bring a clean shirt and come shroom w/ Wayne!

Run every chance you get!

Tuesday 3/22/2011

March 22, 2011

There seem to be more and more newcomers showing up every week.  Most are sticking around long enough to not be called newcomers anymore!  Ashlee, Rachel, Courtney, Rick, and Sara have all “graduated” recently.  Way to coach, Al!

The Workout – FARTLEKS – 1 minute easy, 1 minute hard, 1 minute easy, 1.5 minutes hard, 1 minute easy, 2 minutes hard, 1 minute easy, 2.5 minutes hard, 1 minute easy, 3 minutes hard, 1 minute easy, 2.5 minutes hard, 1 minute easy, 2 minutes hard, 1 minute easy, 1.5 minutes hard, 1 minute easy, 1 minute hard, and done!

News – there will be a hill workout on Thursday.  Repeats this week!  There will be a long run on Saturday departing the zero at 7:00:00 am for as far as 15 miles.  Exact route(s) TBA.  Breakfast at El Gallo at 9:47:12 am.

More News – Shakedown will be getting it on at Baby A’s Stonelake location on Saturday night from 7:00 pm to 10:00 pm.  Spring’s done sprung so come out, drink a purple, and soak up the new (and old) tunes!

Yet More News Still – next Tuesday (3/29/2011) is Wayne’s birthday…and that can only mean one thing.  It’s party time excellent!  We’ll be heading to Uncle Billy’s AFTER the Tuesday night workout for brew and que.  Bring a clean shirt and come shroom w/ Wayne!

Run every chance you get!

Thursday 3/17/2011

March 22, 2011

The Workout – 5 mile tempo

News – there will be a long run on Saturday (lead by Doug) departing the zero at 7:00:00 am.  On the trail this week for 4, 7, 10, or 20 (or any alternative distance you care to do).  Breakfast at Dario’s (1800 E 6th St) at 8:55:56 am…or whenever you get there!

Way to coach, Al!

Run every chance you get!

Tuesday 3/15/2011

March 16, 2011

Let’s declare a moratorium on the comments concerning the size of the group and the weather.  From this point forward, unless indicated otherwise, the group was HUGE and the weather was PERFECT.  Way to coach, Al!

The Workout –
Boston Marathon Group = 1000, 1000, 2000, 1000
Fast Group = 1000, 1000, 2000
Fun Group/Newcomers = 1000, 1000
SMTG = 4×400 (severe taper mode workout)

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run on Saturday (lead by Doug) departing the zero at 7:00:00 am.  On the trail this week for 4, 7, 10, or 20 (or any alternative distance you care to do).  Breakfast at Dario’s (1800 E 6th St) at 8:55:56 am…or whenever you get there!

More News – congrats to Allegra for getting it done at the Lower Potomac Marathon last weekend.  Best of luck to Al, Sandy, POJ, and Big as they take on Shamrock in Virginia Beach this Sunday.

Run every chance you get!

Thursday 3/10/2011

March 10, 2011

The group seems to be enjoying the alternating weeks of hill repeats and hilly tempos…and by “enjoying” I mean whining about the tempos on tempo night and the repeats on repeat night.  Way to coach, Al!

The Workout – 1000 meter repeats
Fast Group = 4
Fun Group = 3
Newcomers = 2

News – there will be a long run on Saturday.  On the trail this week for 4, 7, or 10 PLUS the Barton Hills Lollipop (with or without a few Wilkes thrown in for good measure).  Breakfast at Taquerias Arandas (2448 S 1st) when you get there.

More News – best of luck to everyone running the Lower Potomac River Marathon this weekend!

Run every chance you get!

Tuesday 3/8/2011

March 9, 2011

The warm weather really brings ’em out!  The group was near 50 strong and annihilated the Gatorade again like it was August.  Way to coach, Al!

The Workout – timed mile, indian file mile, 3-person relay (half a lap forward, half a lap backwards).  The fun group did in and outs (or was it off and ons) in lieu of the indian file mile.

News – there will be a hill workout on Thursday.  There will be a long run on Saturday.  On the trail this week for 4, 7, or 10 PLUS the Barton Hills Lollipop (with or without a few Wilkes thrown in for good measure).  Breakfast TBA.

Run every chance you get!

Thursday 3/3/2011

March 3, 2011

To clarify the email sent out earlier this week with the Boston long run schedule from RLRF…it utilizes a two week taper.  The book actually calls for a three week taper but consensus is that is too long.  In case you didn’t see it, here it is:

3/5 = 20 Miler
3/12 = 15 Miler
3/19 = 20 Miler
3/26 = 15 Miler
4/2 = 20 Miler
4/9 = 10 Miler
4/18 = Boston!

The Workout – 4 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 10.71 or 7.94 miles.  SMTG will be busting out at 5:15:00 am for this 10 miler prior to joining the group for the 10.71 miler.  Breakfast at Austin Diner at 9:21:22 am.

Run every chance you get!

Tuesday 3/1/2011

March 1, 2011

48 people showed up at the track today to say goodbye to February and hello to March.  We went through the gatorade like it was the middle of August.  My apologies for wrecking the two mile route!  It was obviously closer to one mile so I hope everyone did a little extra to make up for my misdirection!

The Workout – various, see below
Fast Group/SMTG = 1 mile, 2 mile (kinda), 2×800
Fun Group = 1 mile, 2 mile
Megan’s Beginners = half mile repeats

News – SMTG will be running Scenic tomorrow departing the rock at 4ish.  There will be a hill workout on Thursday (4 Mile Tempo).  There will be a long run on Saturday departing the zero at 7:00:00 am.  In the hills this week for 10.71 or 7.94.  SMTG will be busting out at 5:30:00 for 20-22 miles on a yet to be determined route.  Breakfast TBA.

Run every chance you get!