Archive for January, 2013

Tuesday 1/29/2013

January 30, 2013

The cold front blew in right on schedule.  The temperature dropped, the wind howled, and then…lightning!  The workout was cancelled and the more prudent fools headed home (or to the bar).  Way to coach, Al!

The Workout – 800 meter repeats
Fast/Marathon Group = 8
Fun/Half Marathon Group = 8
10k Training Group = 4

News – there will be a hill workout on Thursday (5 mile tempo for the full/half marathoners, 3 mile tempo for the 10kers).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Full and half marathoners will do this 6 miler to start with.  After that, the marathoners will add 7 on the trail and the half marathoners will add 6 on the trail.  The 10kers will stay on the trail for the 5 mile loop.  Breakfast at El Gallo (2910 S Congress) at 9:20:00 am.

More News – we need 16 people to volunteer to hang announcements on the doors of houses along the marathon route NEXT Saturday, February 9th.  These are informational flyers giving residents a heads up that the racing is coming so that they can be properly prepared on race morning (road closures and whatnot).  This is something the group has done for the last several years for the marathon and Austin Runners Club.  We typically start after breakfast and are done by noon.  If you can help please click this link, select “Austin Runners Club” from the drop down menu, and enter password “arc” (without the quotes).  Fill in your info on the form and show up on Saturday at 10:00 am.  All volunteers will receive FREE breakfast that morning along with the heartfelt joy that can only be felt by giving back.

Run every chance you get!

Thursday 1/24/2013

January 24, 2013

The Workout – 7 mile tempo (or 3, or 4, or 5)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 10 miles or 20 miles.  There will be water/gatorade out there every few miles.  Breakfast at Freddie’s Place (1703 S 1st) whenever you get there.  Freddie’s is new to the rotation as it only recently commenced breakfast service.

SAVE THE DATE! – It is an annual tradition that we convene at Big’s house on the Friday before the marathon at 7:00 pm to carb load, recognize the “shipmate of the year”, and the tradition will continue this year.  Friday, February 15th, is the date.  Please do not plan on bringing anything but your hungry/thirsty self.  There will be plenty of carbs and possibly even a vegetable or two…along with water, gatorade, and other assorted beverages.  An email/invite will go out shortly with details and directions.

Run every chance you get!

Tuesday 1/22/2013

January 23, 2013

Unseasonably warm but a great night for running (or watching) nonetheless.  It appeared that everyone was getting their money’s worth.  Way to coach, Al!

The Workout – 10×400

News – there will be a hill workout on Thursday (7 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 10 miles or 20 miles.  There will be water/gatorade out there every few miles.  Breakfast at Freddie’s Place (1703 S 1st) whenever you get there.  Freddie’s is new to the rotation as it only recently commenced breakfast service (and our list of restaurants has taken a hit of late due to “progress” and whatnot).

More News – there will be an ARC Party on Thursday, January 24th, from 6:00 pm to 8:30 pm at Luke’s Locker (115 Sandra Muraida Way).  There will be snacks, cold beer, and 20% off everything in the store (except Garmin, sunglasses, and items already on sale).  Not a member of ARC??  Join!!   By the way, the party is NOT in lieu of the regular Thursday workout…it’s in addition to the workout.

SAVE THE DATE! – It is an annual tradition that we convene at Big’s house on the Friday before the marathon at 7:00 pm to carb load, recognize the “shipmate of the year”, and the tradition will continue this year.  Friday, February 15th, is the date.  Please do not plan on bringing anything but your hungry/thirsty self.  There will be plenty of carbs and possibly even a vegetable or two…along with water, gatorade, and other assorted beverages.  An email/invite will go out shortly with details and directions.

Run every chance you get!

Thursday 1/17/2013

January 18, 2013

The longer tempo runs usually keep the group size small but that wasn’t the case.  It definitely scared a few people off the email list though.  Way to coach, Al!

The Workout – tempo runs of 10 miles (this loop x 2) or 4 miles

News – there will be a long run departing the zero at 7:00:00 am Saturday.  On/off the trail this week for 15 miles (the 10 mile loop plus the Barton Hills Lollipop).  There will be water/Gatorade near the school on Barton Hills.  Breakfast wherever those in attendance would like whenever those in attendance get there.

More News – don’t forget the ARC party at Luke’s after the workout on Thursday, January 24th!  Mark your calendar for the annual ship marathon party on Friday, February 15th.

Run every chance you get!

Tuesday 1/15/2013

January 15, 2013

It was a touch on the cold and windy side…but 30+ shipmates showed up for the 3M/Houston Marathon/Bandera recovery workout.  Way to coach, Al!

The Workout – 3×1600

News – there will be a hill workout on Thursday.  Marathoners have a 10 mile tempo (by running this 5 miler twice) and half marathoners have a 4 mile tempo.  There will be a long run departing the zero at 7:00:00 am Saturday.  On/off the trail this week for 15 miles (the 10 mile loop plus the Barton Hills Lollipop).  Breakfast wherever those in attendance would like whenever those in attendance get there.

More news – there will be an ARC Party on Thursday, January 24th, from 6:00 pm to 8:30 pm at Luke’s Locker (115 Sandra Muraida Way).  There will be snacks, cold beer, and 20% off everything in the store (except Garmin, sunglasses, and items already on sale).  Not a member of ARC??  Join!!   By the way, the party is NOT in lieu of the regular Thursday workout…it’s in addition to the workout.

SAVE THE DATE! – It is an annual tradition that we convene at Big’s house on the Friday before the marathon at 7:00 pm to carb load, recognize the “shipmate of the year”, and the tradition will continue this year.  Friday, February 15th, is the date.  Please do not plan on bringing anything but your hungry/thirsty self.  There will be plenty of carbs and possibly even a vegetable or two…along with water, gatorade, and other assorted beverages.  An email/invite will go out shortly with details and directions.

Run every chance you get!

Thursday 1/10/2013

January 10, 2013

Good luck to everyone running 3M, Houston, or Bandera this weekend!

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 10 miles or 20 miles.  There will be gatorade out there every few miles.  Please note that the 20 milers will need to run past the zero to somewhere near the Stevie Ray Vaughn statue at the end to get in the full 20 miles.  Some of you are training for the full marathon but are also wanting to race 3M and are wondering…how do I race 3M AND get in my 20 miler??  You can add 7 miles to the beginning or the end of 3M.  Ouch!!  You can also swap this week’s 20 miler for next week’s 15 miler so you would only need to add 2 miles to the front or back of 3M.  Less ouch!!  Which is better?  It depends on the runner so pick your poison and go about it with fervor!  Breakfast at Taqueria Arandas (2448 S 1st) whenever you get there.

More News – SAVE THE DATE!  There will be an ARC Party on Thursday, January 24th, from 6:00 pm to 8:30 pm at Luke’s Locker (115 Sandra Muraida Way).  There will be snacks, cold beer, and 20% off everything in the store (except Garmin, sunglasses, and items already on sale).  Not a member of ARC??  Join!!   By the way, the party is NOT in lieu of the regular Thursday workout…it’s in addition to the workout.

Run every chance you get!

Tuesday 1/8/2013

January 9, 2013

Coach Al needs your help!!  If you’re running 3M and not really running a bunch on Saturday morning because of that (or any other reason) you can help recruit folks for the 10k training that we’ll be starting directly after the marathon training ends.  Please email Coach Al and let him know if you can help out on Saturday morning until about 8:45 am.  Helpers will be treated to FREE breakfast at Taqueria Arandas when the shift is over.  Way to coach, Al!!

The Workout – 1000, 2000, 1000, 1000

News – 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.  Off the trail this week for 10 miles or 20 miles.  There will be gatorade out there every few miles.  Please note that the 20 milers will need to run past the zero to somewhere near the Stevie Ray Vaughn statue at the end to get in the full 20 miles.  Some of you are training for the full marathon but are also wanting to race 3M and are wondering…how do I race 3M AND get in my 20 miler??  You can add 7 miles to the beginning or the end of 3M.  Ouch!!  You can also swap this week’s 20 miler for next week’s 15 miler so you would only need to add 2 miles to the front or back of 3M.  Less ouch!!  Which is better?  It depends on the runner so pick your poison and go about it with fervor!  Breakfast at Taqueria Arandas (2448 S 1st) whenever you get there.

Run every chance you get!

Thursday 1/3/2013

January 3, 2013

The first official workout of the New Year!  Way to coach, Al!!

The Workout – 10 mile tempo, marathoners (running the loop twice reversing direction on the second loop), 4 mile tempo, half marathoners

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 (but without the zig-zag at Wilke…no water at Rock Terrace though there will be some at the school on Barton Hills).  Marathoners need to add 10 to the lollipop, half marathoners need to add 9.  Breakfast at La Feria (2010 S Lamar) at 9:44:00 am.

Run every chance you get!

Tuesday 1/1/2013

January 1, 2013

Happy New Year!  As previously mentioned, there is no official workout today.

News – there will be a hill workout on Thursday.  Marathoners have a 10 mile tempo (running this loop twice, reversing direction on the second loop), half marathoners have a 4 mile tempo.  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 (but without the zig-zag at Wilke…no water at Rock Terrace).  Marathoners need to add 10 to the lollipop, half marathoners need to add 9.  Breakfast at La Feria (2010 S Lamar) at 9:44:00 am.

Run every chance you get!