Archive for July, 2011

Thursday 7/28/2011

July 28, 2011

Next week kicks off the build up for Austin Marathon/Half Marathon training.  We’ll be doing another one mile time trial this coming Tuesday to use as a baseline for the Run Less Run Faster program.  Way to coach, Al!

The Workout – 800 meter repeats
Recovery Group = 1
Newcomers Group = 2
Fun Group = 3
Fast Group = 4
Sweet Al Discount Group = 5

News – there will be a long run departing the zero at 7:00:00 am Saturday morning, in the hills this week for 7.68 or 11.26 miles.  There is an early group departing the zero at 5:50:00 am for an undisclosed 6 miles extra.  Breakfast at Austin Diner at 9:13:12 am or whatever time you get there!

Run every chance you get!

Tuesday 7/26/2011

July 26, 2011

The workout was officially cancelled.  Kind of a shame since the new 10 gallon gatorade cooler made its inaugural appearance…and got summarily demolished by the folks who elected to voluntarily do the cancelled workout.

The Workout – 2×400 (easy), timed mile, Buff John farewell 400

News – there will be a final Summer Stampede tomorrow at Lady Bird Lake departing from underneath I-35 at 7:00 pm.  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.  Route and breakfast TBA.

Run every chance you get!

Thursday 7/21/2011

July 21, 2011

In the second edition of “where are they now?” the Ship gives a shout out to…Janet Hobbs!  Where are you Janet?

The Workout – 4 mile tempo

News – there will be a long run Saturday departing the zero at 7:00:00 am for 4, 7, or 10 miles on the trail.  There is also a group leaving the zero at 6:15:00 am for 4 extra.  Breakfast wherever C/M wants at whatever time she wants!

Run every chance you get!

Tuesday 7/19/2011

July 20, 2011

There were a whopping 62 people at Tuesday’s workout!  In the absence of concrete evidence to the contrary we’re going to call that a PR.  In case you’re wondering, 62 people can work over 10 gallons of water and 5 gallons of gatorade quickly.  Way to coach, Al!

The Workout – Fartleks

News – 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.  Route and breakfast TBA.

Run every chance you get!

Thursday 7/14/2011

July 15, 2011

It was hot and a lot of people showed up.

The Workout – long hill/short hill (hammer up 11th from Possum Trot to Meriden, u-turn, come half way down, u-turn, hammer to the top again, left on Meriden to 12th, u-turn, right on 11th, back to the bottom = 1 set)

Beginners = 3 sets
Fun Group = 4 sets
Fast Group = 5 sets
ARC Discount Group = 6 sets

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  Barton Hills Lollipop plus whatever trail you want to do (7 is the shortest…in case you’re wondering).  Breakfast at Little Mexico (2304 S 1st) at 8:55:55 am.

More News – Shakedown is playing in San Antonio on Saturday from 10 pm to 2 am at Franco Italian Grill (Grand Opening).  If you happen to be in San Antonio or want to make the pilgrimage south…get you some of that!  10003 NW Military Hwy.

Run every chance you get!

Tuesday 7/12/2011

July 12, 2011

By any reasonable measure the group broke all Tuesday night, 105 degree attendance records.  The newcomers continue to pour in and the gatorade continues to get annihilated.  It’s time…time to step up to a 10 gallon gatorade jug.  It’ll make an appearance next Tuesday.  Way to coach, Al!

The Workout – Ladder
Fast Group = 1600, 1200, 800, 400
Fun Group = 1600, 800, 400
Beginners Group = 1600, 2×400

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.  Barton Hills Lollipop plus whatever trail you want to do (7 is the shortest…in case you’re wondering).  Breakfast at Little Mexico (2304 S 1st) at 8:55:55 am.

Run every chance you get!

Thursday 7/7/2011

July 7, 2011

Skipping the workout and going straight to the Mangia would have been preferable but most of us grinded our way through the workout first (way to prioritize Art and C/M).  Way to coach, Al!

The Workout – 3 mile tempo (fun/fast), 2 mile tempo (beginners)

News – there will be a long run Saturday departing the zero at 7:00:00 am, on the trail this week for 4, 7, or 10.  Breakfast at El Gallo (2910 S Congress) at 8:52:17 am.

There will also, according to the recently updated marathon calendar, be a Missoula Marathon on Sunday.  Best of luck to Dyana, Cristy, Wayne, Jeff, Jerie, Heather, Allegra, Frank, and TJ who are running the full…and Kirk, Amber, and James who are running less than the full.  Make us proud!

Run every chance you get!

Tuesday 7/5/2011

July 5, 2011

People often wonder why we start the Tuesday/Thursday workouts promptly at 5:45:00 pm and the Saturday long run promptly at 7:00:00 am…year round, almost without fail.  It’s simple.  We recently had someone show up Saturday morning who hadn’t run with the group in about five years.  They didn’t call, email, or make any other inquiry regarding the status of the group.  They just showed up and there we were.  There is something to be said for that level of dogged consistency.  Way to coach, Al!

In that vein, we’re going to launch a new feature to the workout reports called “where are they now?”.  We’re going to kick it off this week with…Paul Sontag.  Where are you, Paul?

The Workout – timed 800, 4×400, mile relay (fast group), make it fun by dropping one of the 400s off the 4x, make it a beginner workout by dropping two of the 400s of the 4x.

News – there will be a Stampede on Wednesday night departing the Brush Creek pavillion at 7:00 pm.  There will be a hill workout on Thursday.  There will be send off event for the Missoula Marathoners (and mini marathoners) at Mangia post Thursday night workout.  There will be a long run Saturday departing the zero at 7:00:00 am, on the trail this week for 4, 7, or 10.  Breakfast at El Gallo (2910 S Congress) at 8:52:17 am.

Run every chance you get!