Archive for April, 2012

Thursday 4/26/2012

April 26, 2012

Dr. Chris from Performance Wellness will be at the workout this coming Tuesday.  Bring your injuries!

The Workout – 800, 400, 400 x 2 in the hills

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 8.43 or 11.4 miles.  There will be a group departing at 5:30:00 am doing the shorter route prior to joining the group for the longer route at 7:00:00 am.  Breakfast TBA.

More News – Shakedown is back!  Come see them this Sunday (4/29) at Grey Rock Golf Club benefitting St. Gabriel’s Catholic School from 3:30 pm to 6:00 pm.  Email C/M for info!

Run every chance you get!

Tuesday 4/24/2012

April 24, 2012

Year after year, the hotter it gets…the more people show up.  It’s inexplicable.

The Workout – 800, 400, 200, 200 x 2.  There was supposed to be more but it seemed like enough while we acclimate to the warmth (can’t really call it “heat” just yet).

News – there will be a Scenic loop departing the rock at 3:30ish on Wednesday.  There will be a hill workout on Thursday (repeats until further notice).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 8.43 or 11.4 miles.  Breakfast TBA.

More News – Shakedown is back!  Come see them this Sunday (4/29) at Grey Rock Golf Club benefitting St. Gabriel’s Catholic School from 3:30 pm to 6:00 pm.  Email C/M for info!

Run every chance you get!

Thursday 4/19/2012

April 19, 2012

This coming Tuesday, April 24th, Runtex Lake Austin has arranged for Dr. Merrick A. Fisher to be at the store at 5:00 pm to cure what’s been ailing you.  Check out her web site and show up a little early if you’d like to see her.

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

News  – there will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 4, 7, or 10.  Breakfast wherever you want, whenever you want.

More News – Coach Al’s surgery went well and he should be back to the group faster than you can say, “It was hotter than hell in Boston this year!”

Run every chance you get!

Tuesday 4/17/2012

April 17, 2012

The Workout – timed mile, indian file mile, three person half lap relay (4 legs each)

News – there will be a hill workout Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 4, 7, or 10.  Breakfast wherever you want, whenever you want.

Run every chance you get!

Thursday 4/12/2012

April 12, 2012

Despite the fact that Boston is only a few days away and Coach Al’s absence, the group came out in good numbers to enjoy the end of the easy week.  Jack’s newcomers even seemed to be enjoying themselves despite their apparent auditory overload.  Way to coach, Jack!

The Workout – 2 mile tempo (many ran it twice)

News – there will be a long run on Saturday departing the zero at 7:00:00 am for 11 miles.  U-turn at Windsor for closer to 7 miles.  Water at the rock, gatorade at Expo/35th, gatorade at Rockmoor/Cherry, and water at the rock.  Breakfast at Casa Garcia (1000 S Lamar) at 9:02:12 am.

Run every chance you get!

Tuesday 4/10/2012

April 10, 2012

If you dropped clothes with Al and/or Sandy at 3M or the Austin Marathon…you’re running out of time to claim your item(s).  They will soon be donated to Goodwill!  Thank you to Dr. Chris from Performance Wellness for coming out to tonight’s workout.  Way to coach, Al!

The Workout – 400 meter repeats
Fast Group = 8
Fun Group and Boston Marathoners = 6
Newcomers = 4

News – there will be a Scenic loop departing the rock at 3:30ish on Wednesday.  There will be a hill workout on Thursday (2 mile tempo…you can do it twice).  There will be a long run on Saturday departing the zero at 7:00:00 am for 11 miles.  U-turn at Windsor for closer to 7 miles.  Breakfast at Casa Garcia (1000 S Lamar) at 9:02:12 am.

Run every chance you get!

Thursday 4/5/2012

April 7, 2012

The Workout – 800 meter repeats from Joe’s tree and back. Each back and forth equals one set (ie each set is 2×800)
Marathon Group = 4 sets
Fast Group = 3 sets
Fun Group = 2 sets

News – there will be a long run on Saturday departing the zero at 7:00:00 am. We’re on the trail this week for 4, 7, or 10 (or any other distance that suits your fancy). Breakfast at Bacon at 8:49:49 am (to beat the 8:49:50 am rush).

Ron every chance you get!

Tuesday 4/3/2012

April 4, 2012

The Workout – 1000 meter repeats
Marathoners = 5
Fast Group = 4
Fun Group = 3
Newcomers = 2

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.  We’re on the trail this week for 4, 7, or 10 (or any other distance that suits your fancy).  Breakfast at Bacon at 8:49:49 am (to beat the 8:49:50 am rush).

Run every chance you get!