Archive for March, 2012

Thursday 3/29/2012

March 30, 2012

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am for 11.07 miles via Scenic.  Water at the rock, possibly at the boat docks, gatorade at Expo/35th, and water at the rock again.  Breakfast at Waterloo (1106 W 38th) at 9:09:09 am.

More News – there will be a beginner group starting this coming Tuesday coached by “Fast” Jack Wilkinson.  This program is designed to help folks who are just starting running get to a 5k.  For more info email Jack.

Run every chance you get!

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Tuesday 3/27/2012

March 27, 2012

The Workout – 800 meter repeats
Marathoners = 8
Fast Group = 6
Fun Group = 4

News – there will be a Scenic loop Wednesday departing the rock at 3:30ish pm.  There will be a hill workout on Thursday (5 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Route and distance and breakfast TBA…but it will be off the trail.

Run every chance you get!

Thursday 3/22/2012

March 22, 2012

Big group for a Thursday…the repeats really bring them out!  Some even show up in flip-flops…on their birthday!  Way to coach, Al!!

The Workout – hilly ladder
.96, .71, .47, .24

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 4, 7, 10, or 20.  There will be some folks starting at 6:00:00 am.  Breakfast at Cafe Express (3418 N Lamar) whenever you get there.

Run every chance you get!

Tuesday 3/20/2012

March 20, 2012

Flint joined us for his very first track workout and did excellent!  Way to coach, Al!

The Workout – 400 meter repeats
Fast Group = 10
Fun Group = 6

News – there will be a hill workout on Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 4, 7, 10, or 20.  There will be some folks starting at 6:00:00 am.  Breakfast at Cafe Express (3418 N Lamar) whenever you get there.

Run every chance you get!

Thursday 3/15/2012

March 16, 2012

The Saturday long run will be departing from Sandy’s mansion – NOT THE ZERO – at 7:00:00 am!  See below for details including the address (assuming the start/finish of each map isn’t sufficient).  Way to coach, Al!

The Workout – 5 mile tempo (which the Cap’n did twice)

News – there will be a long run on Saturday departing Sandy’s mansion (7510 Downridge – look for the plethora of automobiles and the owl on the mailbox) at 7:00:00 am.  There are 5 mile and 10 mile options…or you can combine them for 15.  There will be gatorade out there every few miles.  There will be a group starting at 6:10:00 am.  There will be FREE breakfast whenever you finish!

Run every chance you get!

Tuesday 3/13/2012

March 13, 2012

This coming Saturday we will NOT be departing from the zero at 7:00:00 am.  SXSW will be dominating the downtown area so coach will be providing us a change of scenery.  Way to coach, Al!

The Workout – mile repeats
Fast Group = 3
Fun Group = 2
Newcomers = 1

News – there will be a hill workout on Thursday (10 mile tempo).  We’ll be running this 5 miler twice or once.  There will be a long run on Saturday departing Sandy’s mansion at 7:00:00 am.  There are 5 mile and 10 mile options…or you can combine them for 15.  There will be gatorade out there every few miles.  FREE breakfast whenever you finish!

Run every chance you get!

Thursday 3/8/2012

March 9, 2012

12 hearty shipmates (plus J who stayed warm in the truck during the workout) braved the 20 degree temperature drop, light rain, and stiff breeze to complete the hill workout.  I hear a few even went to the track after the workout for some sprints.  Way to coach, Al!

The Workout – mile repeats in the hills
Fast Group = 3
Fun Group = 2
Newcomers = 1 (but Chris did 2 anyway)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for as much as 11 miles (or even 22 if you want to do it twice).  You can even shorten it by cutting across at 24th or 29th.  There will be a small contingent departing at 6:00:00 am.  There will be gatorade out there every few miles.  Breakfast at Taqueria Arandas (2248 S 1st) whenever you get there.

Run every chance you get!

Tuesday 3/6/2012

March 6, 2012

Welcome to the first “First Tuesday” with Dr. Chris from Performance Wellness!  Due to popular demand, we’ll continue these for the foreseeable future.  Thank you, Dr. Chris, Megan, and ARC…and way to coach, Al!

The Workout – 1000, 2000, 1000, 1000 (fun group skipped the last 1000)

News – there will be a hill workout on Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for as much as 11 miles (or even 22 if you want to do it twice).  You can even shorten it by cutting across at 24th or 29th.  There will be a small contingent departing at 6:00:00 am.  There will be gatorade out there every few miles.  Breakfast at Taqueria Arandas (2248 S 1st) whenever you get there.

Run every chance you get!

Thursday 3/1/2012

March 2, 2012

A good sized group turned out (especially for a 10 mile tempo night) to bid James adieu on his final workout before the big move.  So long, James…you will be missed!  We look forward to seeing you when you’re back in town and DEFINITELY look forward to FREE lodging on some future running of the Raleigh City of Oaks Marathon!

The Workout – 5 mile tempo (twice for Bostonians)

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, 10, or 15 miles (Bostonians).  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:51:49 am.

Run every chance you get!