Archive for August, 2011

Tuesday 8/30/2011

August 30, 2011

The numbers were strong for tonight’s workout but not a record and plenty of gatorade/water left at the end…must have been the easy week.  Fast Jeff showed up along with several newcomers.  Way to coach, Al!

The Workout – 800s and a mile relay
Fun Group = 3×800, mile relay (1×400)
Fast Group = 5×800, mile relay (1×400)

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.  On the trail this week for 4, 7, or 10.   Breakfast at Casa Garcia (1000 S Lamar…yes, it’s a repeat) at 8:53:17 am.

Run every chance you get!

Thursday 8/25/2011

August 25, 2011

It’s AMAZING what a 10 degree drop in temperature will do for the group’s morale!  Way to coach, Al!!

The Workout – 4 or 5 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 5.13, 7.61 or 11.25 miles.  There will be gatorade out approximately every two miles on every route.  If you’re feeling stout, SGMTG will be departing the zero at 5:30:00 am to run 18 miles.  Breakfast at Casa Garcia at 1000 S Lamar @ 8:49:49 am.

Run every chance you get!

Tuesday 8/23/2011

August 24, 2011

School is back in session at O. Henry so, remember, if an official O. Henry football game is going on when you show up at the track…continue north on Exposition to Bridle Path.  The workout will convene there.  There are other teams (little guys) that practice at O. Henry.  We can use the track when they’re there just not when it’s a school function.  Sure signs that it’s an official O. Henry game are things like; yardage markers set up every 10 yards on the field, “fans”, cheerleaders, and referees.  O. Henry is the “Mustangs” and their uniforms are red/white or white/red.

The Workout – 1200, 800s, three person half lap relays
Fast/Marathon Group = 1×1200, 3×800, 1 relay lap
Fun/Half Marathon Group = 1×1200, 2×800, 1 relay lap
Newcomers = 1×1200, 1×800, 1 relay lap

News – there will be a hill workout on Thursday, tempo runs of 4 or 5 miles.  There will be a long run on Saturday departing the zero at 7:00:00 am.  In the hills this week for 5.13, 7.61 or 11.25 miles.  There will be gatorade out approximately every two miles on every route.  Breakfast at Casa Garcia at 1000 S Lamar @ 8:49:49 am.

Run every chance you get!

Thursday 8/18/2011

August 18, 2011

The group dropped almost in half between Tuesday and Thursday.  It was actually a good thing as we were pretty low on cups.  They were nearly all gone!

The Workout – 3 mile tempo (run the linked 1.5 mile route twice)

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, 0r 10 miles.  SGMTG will be departing at 6:10:00 am for 5 extra before joining the rest of the group at 7:00:00 am.  Breakfast at Dario’s whenever you get there…the 10 milers should start trickling in by 8:45:00 am.

Run every chance you get!

Tuesday 8/16/2011

August 16, 2011

The 56 people who showed up did not quite break the attendance record but did polish off 19 gallons of water/gatorade.  Way to coach, Al!

The Workout – Mile Repeats
Fast/Full Group = 3
Fun/Half Group = 2
Neither Group = choice of 2 or 3

News – there will be a tempo run on Thursday (3 miles by running the linked map twice so that there will be water/gatorade half way).  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.

Run every chance you get!

Thursday 8/11/2011

August 12, 2011

High heat and high humidity make it extremely difficult to maintain the RLRF paces for the tempo runs.  There is a formula in the book that attempts to illustrate a percentage give back for spikes in the misery index (heat plus humidity).  It’s substantial.  Expect to be a lot slower and hold out for October!

The Workout – Tempo runs of 2, 3, or 4 miles

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for as little as 4 miles or as much as 10 miles.  You can shorten the 10 to about 7 by turning left on 38th and left on Lamar.  There will be gatorade at the following spots:

2 miles (Congress/MLK)
4 miles (Guadalupe/38th)
6 miles (Lamar/45th)
8 miles (Rio Grande/24th)

Breakfast at El Gallo whenever you get there.

Run every chance you get!

Tuesday 8/9/2011

August 10, 2011

Finally a break from the heat…it was only 106!  The cool weather brought the group out in what appeared to be record numbers (though no official count was done).  Way to coach, Al!

The Workout – quality 1000 meter repeats

News – there will be a hill workout on Thursday (tempo runs of 2, 3, or 4 miles).  There will be a long run on Saturday departing the zero at 7:00:00 am.  In the hills this week, route and breakfast TBA.

Run every chance you get!

Thursday 8/4/2011

August 5, 2011

It was 110 degrees for the second day of Austin Marathon/Half Marathon training.

The Workout – 3 mile tempo.  Some shortened it to two miles by cutting across at Gilbert.

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 miles.  Breakfast at Maria’s when you get there!

Run every chance you get!

Tuesday 8/2/2011

August 5, 2011

It was 110 degrees for the kickoff of the Austin Marathon/Half Marathon training.

The Workout – Ladder

Fast Group = 1600, 1200, 800, 400
Fun Group = 1600, 800, 400

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 miles.  Breakfast at Maria’s when you get there!

Run every chance you get!