Archive for May, 2012

Thursday 5/31/2012

May 31, 2012

We all learned a valuable lesson tonight.  If Barbara needs help getting her keys out of her shorts, we should all help Barbara get her keys out of her shorts.  Why, you ask??  Because if Barbara has to get her keys out of her shorts without assistance a wardrobe malfunction is likely to occur and *BAM* the moon is out at 6:05 pm!  Way to coach, Al…and way to shine, Barbara!!

The Workout – surprise 5k tempo (well, not as much as of a surprise as it was last week since Coach Al let the group decide between that and a hilly version of Tuesday’s workout)

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, or 10.  There will be a small but feisty group starting at 5:40 am for 8 miles prior to joining the group at 7:00:00 am.  I’ve even heard there will be a smaller, feistier group starting at 5:10 am for 3 miles prior to joining the 5:40 am group prior to joining the rest of the group at 7:00:00 am.  Breakfast at the new (and perhaps improved) Austin Diner at 8:57:18 am.

Run every chance you get!

Tuesday 5/29/2012

May 29, 2012

Another easy week full of acclimation type repeats to get the system prepared for the REALLY hot stuff that’ll be here in a month or so.  Way to coach, Al!

The Workout – a combination of 200s, 400s, and 800s
Fun Group = (ladder) 200, 200, 400, 800, 400, 200, 200
Fast Group = (scaffold) 200, 200, 400, 800, 800, 400, 200, 200

News – there will be a 100th Stampede on Wednesday night departing underneath I-35 at 7:00 pm.  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, or 10.  There will be a small but feisty group starting at 5:40 am for 8 miles prior to joining the group at 7:00:00 am for more.  Breakfast at the new (and perhaps improved) Austin Diner at 8:57:18 am.

Run every chance you get!

Thursday 5/24/2012

May 25, 2012

A huge thank you to everyone who came out to the ARC spring party…especially those that came after the workout (y’all looked pretty good…must have been the easy week)!  Congrats (and mega thanks) to Summer, Sandy, Ben, Dyana, and Colin for stepping up to leadership roles for the coming year!!  Way to coach, Al!!!

The Workout – surprise 5k tempo

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  Off the trail this week for 7.94 or 10.71 miles.  Breakfast at Taqueria Arandas (2448 S 1st) at 9:09:17 am.

Run every chance you get!

Tuesday 5/22/2012

May 23, 2012

The Workout – partner 800s, three person half lap relay forward/backward

News – there will be a Stampede tonight departing Brushy Creek at 7:00:00 pm.  There will be a hill workout on Thursday (repeats).  It will definitely be the easy week so that everyone who’d like to can get over to the ARC Spring Party.  There will be a long run on Saturday departing the zero at 7:00:00 am.  Off the trail this week for 7.94 or 10.71 miles.  Breakfast at Taqueria Arandas (2448 S 1st) at 9:09:17 am.
 
Run every chance you get!

Thursday 5/17/2012

May 18, 2012

The Piss & Moan shirt has found its way back to the ship!  It mysteriously reappeared at the FREE breakfast at Sandy’s mansion a few weeks ago.  On Tuesday evening it was awarded to Amber for her steadfast grumbling during Coach Al’s brief but memorable absence.  Way to coach, Al!

The Workout – L-Shaped Relays – these are a three person relay done by having partners 1 and 3 a the bottom of the hill at 12th and Possum Trot and partner 2 at the top of the hill at 12th and Meriden.  Partner 1 runs up the hill and hands off to partner 2.  While partner 2 runs down the hill, partner 1 makes a right and continues to Meriden and 11th where they stop, turn around, and walk back to 12th and Meriden.  Partner 2 hands off to partner 3 at the bottom of the hill.  Partner 3 traces partner 1 steps while partner 2 makes a left and heads to 11th and Possum Trot.  Once there they stop, turn around, and walk back to 12th and Possum Trot.  This lovely dance is repeated until each person has run both UP and DOWN the hill (one set) for a total of 4 sets (fun) or 6 sets (fast).

News – there will be a long run on Saturday departing Brushy Creek at 7:30:00 am.  You should have already let Vance know if you’re planning on being there so that he can have enough FREE stuff for you to eat/drink when the run is over.  There will most likely be a small contingent of folks at the zero mark at 7:00:00 am on Saturday as well, they’ll be sticking to the trail for 4, 7, or 10.

More News – ARC Board elections are fast approaching!  If you or someone you know should be on the board you can nominate them by email.  Nominees will be placed on a ballot and voted on at the spring party on May 24th.  You can find info on positions and responsibilites by visting the ARC web site.

Run every chance you get!

Tuesday 5/15/2012

May 15, 2012

Coach Al trumped the weatherman again!  Way to coach, Al!!

The Workout – easy week (for real)
Timed mile, timed 800, mile relay

News – there will be a Scenic loop departing the rock at 3:30ish on Wednesday.  There will be a Summer Stampede Wednesday departing just 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 Brushy Creek at 7:30:00 am.  Please let Vance know if you’re planning on being there so that he can have enough FREE stuff for you to eat/drink when the run is over.  There will most likely be a small contingent of folks at the zero mark at 7:00:00 am on Saturday as well.

More News – ARC Board elections are fast approaching!  If you or someone you know should be on the board you can nominate them by email.  Nominees will be placed on a ballot and voted on at the spring party on May 24th.  You can find info on positions and responsibilites by visting the ARC web site.

Run every chance you get!

Thursday 5/10/2012

May 11, 2012

Coach Al, who obviously knows weather better than the weatherman, made it clear that the workout WOULD be happening on Thursday…and happen it did!  Under clear, blue skies with the perfect amount of breeze from the northeast we tackled the hill repeats with vigor.  Way to coach, Al!

The Workout – 8×400 (with a twist)

Coach gave the group a choice of 400s or 1000s.  The 400s claimed a narrow victory.  We used the loop directly behind the school and ran 4 in each direction.  We walked a segment of each loop between each rep causing the start/finish of each to progress (that was the twist).

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  We’ll be doing the trail plus the Barton Hills Lollipop (which adds 5.4 miles to whatever you’d like to do on the trail).  Breakfast at Dario’s (1800 E 6th) at 8:52:10 am.

More News – ARC Board elections are fast approaching!  If you or someone you know should be on the board you can nominate them by email.  Nominees will be placed on a ballot and voted on at the spring party on May 24th.  You can find info on positions and responsibilites by visting the ARC web site.

Even More News – as a reminder, NEXT Saturday’s (May 19th) long run will be moving to Brushy Creek.  You should have received an email from Vance with the details and request for RSVP.  If not, let Vance know and he’ll fill you in.  As an aside, there will most likely be a small contingent of folks who choose to meet at the normal place/time.

Run every chance you get!

Tuesday 5/8/2012

May 8, 2012

Tonight’s workout was cancelled but a dozen fools showed up anyway and ran 400 meter repeats.  6×400 or 8×400.

News – there will be a Summer Stampede on Wednesday night at Brushy Creek starting at 7:00 pm.  There will be a hill workout on Thursday (repeats).  There will be a long run on Saturday.  Route, distance, and breakfast TBA.

More News – as a reminder, NEXT Saturday’s (May 19th) long run will be moving to Brushy Creek.  You should have received an email from Vance with the details and request for RSVP.  If not, let Vance know and he’ll fill you in.  As an aside, there will most likely be a small contingent of folks who choose to meet at the normal place/time.

Run every chance you get!

Thursday 5/3/2012

May 3, 2012

The one consistent message, rising above the din of the collective whine, during tonight’s workout…bring back Coach Al!

The Workout – partner figure 8s
Fast Group = 3
Fun Group = 2

Each set was right at a mile and was accomplished by starting at the top of the hill at 11th/Meriden.  Partner 1 headed down 11th, left on Possum Trot, left on 9th, and left at Meriden (the long loop) while partner 2 headed down Meriden, left on 12th, left on Possum Trot, and left on 11th (the short loop).  Partner 1, upon completing the long loop, would then complete the short loop (without stopping).  The “rest” occurred after completing the short loop while waiting for your partner to finish the long loop.  Confused??  Good, then you’d fit right in!!

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 at Another Broken Egg (3016 Guadalupe) at 9:08:07 am.

More News – ARC Board elections are fast approaching!  If you or someone you know should be on the board you can nominate them by email.  Nominees will be placed on a ballot and voted on at the spring party on May 24th.  You can find info on positions and responsibilites by visting the ARC web site.

 

Tuesday 5/1/2012

May 2, 2012

Hello, May!  Dr. Chris with Performance Wellness was out for his regular “first Tuesday” visit.  The crowd at the workout measured close to 50 and it seemed Dr. Chris saw at least a dozen.

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

You might have figured out during the workout that the purpose of partnering for the 1000s was to help push the partner finishing their repeat by running with a partner who was just starting theirs…and vice-versa.  Way to coach, Al!

News – there will be a Scenic loop departing the rock at 3:30ish on Wednesday.  There will be a hill workout on 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 at Another Broken Egg (3016 Guadalupe) at 9:08:07 am.

More News – ARC Board elections are fast approaching!  If you or someone you know should be on the board you can nominate them by email.  Nominees will be placed on a ballot and voted on at the spring party on May 24th.  You can find info on positions and responsibilites by visting the ARC web site.