Archive for April, 2011

Thursday 4/28/2011

April 28, 2011

It was beautiful ALL day until around 5:45:00 pm…when it started getting really, really H-O-T!

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4, 7, or 10.  Megan will be departing at 6:00:00 am for 6 or 7 extra.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:50:51 am.

More News – 5k season is upon us!  Austin’s oldest race, the 34th annual Dukes and Daisies 5k, is just weeks away.  Come support the Austin Runners Club and put a smack down on your running buddies!

Yet More News Still – once you’ve knocked the 5k cobwebs off at Daisy…Frank’s Summer Stampede series is back for its 8th year starting May 11th.  The series alternates between Brushy Creek and the Trail on Wednesday evenings at 7:00:00 pm.  The May 11th kick-off is at Brushy.  The races are chip timed, $10 each, or $100 for all 12 (buy 10 get two FREE).

Run every chance you get!

Tuesday 4/26/2011

April 28, 2011

It’s that time of year when the groups numbers swell proportionately with the rise in the mercury.  Inexplicably, the hotter it gets…the more people show up!  The running of the Boston Marathon typically marks a shift within the group from marathon training to shorter, faster distances.  Thus Tuesday’s workout.

The Workout – 1 lap – (from the goalpost) jog the 1st half curve, build-up on the first straight, hit the curve at 80 to 85%, glide through the curve, kick it on the straightaway and run full speed to the numbers, and then walk the final half curve.

Fast Group = 10 laps
Fun Group = 8 laps
Beginners = 6 laps

All finish with 3 person 1/2 lap relays (one forward leg/one backward leg per lap) x 2 laps.

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10.  Breakfast TBA.

More News – 5k season is upon us!  Austin’s oldest race, the 34th annual Dukes and Daisies 5k, is just weeks away.  Come support the Austin Runners Club and put a smack down on your running buddies!

Yet More News Still – once you’ve knocked the 5k cobwebs off at Daisy…Frank’s Summer Stampede series is back for its 8th year starting May 11th.  The series alternates between Brushy Creek and the Trail on Wednesday evenings at 7:00:00 pm.  The May 11th kick-off is at Brushy.  The races are chip timed, $10 each, or $100 for all 12 (buy 10 get two FREE).

Run every chance you get!

Thursday 4/21/2011

April 21, 2011

The Tuesday acclimation workout didn’t quite do the trick…so we carried it over to Thursday.  The jury is still out on whether tonight’s workout did the trick.  Maybe next week will be the EASY week??

The Workout – Figure 8 Relays (1 mile per)
Fun Group = 2
Fast Group = 3

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.  Breakfast at La Feria (2010 S. Lamar) at 9:03:12 am.

More News – 5k season is upon us!  Austin’s oldest race, the 34th annual Dukes and Daisies 5k, is just weeks away.  Come support the Austin Runners Club and put a smack down on your running buddies!

Yet More News Still – once you’ve knocked the 5k cobwebs off at Daisy…Frank’s Summer Stampede series is back for its 8th year starting May 11th.  The series alternates between Brushy Creek and the Trail on Wednesday evenings at 7:00:00 pm.  The May 11th kick-off is at Brushy.  The races are chip timed, $10 each, or $100 for all 12 (buy 10 get two FREE).

Run every chance you get!

Tuesday 4/19/2011

April 19, 2011

All those present, and there were many, officially declared this the acclimation workout.  It’s only mid-April and the mercury busted 90 for the first time this evening.  Throw Boston into the mix and this could have easily been the lowest turnout workout ever…but, alas, that was not to be.  Megan’s beginners had what appeared to be their largest turnout ever!  Way to coach, Al!

The Workout – 84s (800 + 2×400)
Everyone = 2 sets
Megan’s Beginners = 400 meter repeats

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.  In the hills this week for 10.71 or 7.94 miles.  Breakfast at La Feria (2010 S. Lamar) at 9:03:12 am.

More News – 5k season is upon us!  Austin’s oldest race, the 34th annual Dukes and Daisies 5k, is just weeks away.  Come support the Austin Runners Club and put a smack down on your running buddies!

Yet More News Still – once you’ve knocked the 5k cobwebs off at Daisy…Frank’s Summer Stampede series is back for its 8th year starting May 11th.  The series alternates between Brushy Creek and the Trail on Wednesday evenings at 7:00:00 pm.  The May 11th kick-off is at Brushy.  The races are chip timed, $10 each, or $100 for all 12 (buy 10 get two FREE).

Run every chance you get (and you obviously have PLENTY of chances)!

Thursday 4/14/2011

April 15, 2011

Writer’s block.

The Workout – 3 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.  Breakfast at Maudie’s (1212 S. Lamar) at 9:00:01 am.

More News – Shakedown is playing a special “get your taxes filed” gig Friday night at Baby A’s Stonelake from 7:00 pm to 10:00 pm.  Come on down and kill the pain with a purple and some rockin’ tunes.

Run every chance you get!

Tuesday 4/12/2011

April 13, 2011

Pre-Boston week has an almost mystic quality to it.  Severe taper mode is the order of the day (or week) for a fair number of shipmates as the mileage comes down and the focus ratchets up.  Way to coach, Al!

The Workout – 400 meter repeats
Fast Group = 8
Boston Marathon Training Group/Fun Group = 6

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…on the trail this week for 4, 7, or 10.  Breakfast TBA.

More News – Shakedown is playing a special “get your taxes filed” gig Friday night at Baby A’s Stonelake from 7:00 pm to 10:00 pm.  Come on down and kill the pain with a purple and some rockin’ tunes.

Run every chance you get!

Thursday 4/7/2011

April 7, 2011

The fairer shipmates outnumbered the rest of us almost 2:1 tonight!  I’m not sure the group has ever been that decidedly female (and I dare anyone to draw conclusions based on Al’s absence)!  Way to coach, Al!

The Workout – 1000 meter repeats (hill style)
Boston Marathon Training Group = 5
Fast Group = 4
Fun Group = 3
Newcomers/Beginners = 2

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  Hilly 11 or 7 (the 11 mile route but u-turning at Windsor).  There is also a group starting at 5:30:00 am for around 8 extra prior to joining the group at 7:00:00 am.  Breakfast at Galaxy Cafe (1000 West Lynn) at 9:03:17 am.

Run every chance you get!

Tuesday 4/5/2011

April 6, 2011

The group collectively won the WOW award.  Between missing Al, the temperature, and the workout itself…there was plenty of whining to go around.  Way to coach, Al!

The Workout – 1000 meter repeats
Boston Marathon Training Group = 5
Fast Group = 4
Fun Group = 3
Newcomers/Beginners = 2
HMTG = 4×400

News – 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.  Hilly 11 or 7 (the 11 mile route but u-turning at Windsor).  There is also a group starting at 5:30:00 am for around 8 extra prior to joining the group at 7:00:00 am.  Breakfast at Galaxy Cafe (1000 West Lynn) at 9:03:17 am.

Run every chance you get!

Thursday 3/31/2011

April 1, 2011

It has warmed up quite a bit over the last few weeks.  Despite the plethora of cups, no one tackled the 8 mile version of the tempo run.  Way to coach (from the hospital), Al!

The Workout – 4 mile tempo

News – 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.  Vance is taking off from the zero for a 20 miler at 5:25:00 am.  Breakfast at Taqueria Arandas (2448 S 1st) at 8:52:12 am.  *Sunday Option* C/M is starting a 20 mile group at 5:30:00 am SUNDAY from the ROCK. 

More News – Shakedown is playing FRIDAY night at Grey Rocks Country Club (fka Circle C Golf Club) from 6:00 pm to 9:30 pm…a time slot made for runners!  $5 admission with a guarantee to get your money’s worth!!

Run every chance you get!