Archive for February, 2013

Thursday 2/28/2013

February 28, 2013

The Workout – (hill repeats – ladder) 1600, 1200, 800, 400

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  On the trail this week for 4 or 10 miles.  Breakfast at La Feria (2010 S Lamar) at 9:00:01 am.

Run every chance you get!

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Tuesday 2/26/2013

February 27, 2013

Marathon recovery is well under way.  More and more fools are returning to the workouts…and there have even been a few conversations about the “next” marathon.  Way to embrace the slippery slope!

The Workout – 400 meter repeats
Fast Group = 10
Fun Group = 8
Taper Group = 6

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.  On the trail this week for 4 or 10 miles.  Breakfast at La Feria (2010 S Lamar) at 9:00:01 am.

Run every chance you get!

Thursday 2/21/2013

February 21, 2013

Lots of fools back for the first time since their awesome Austin Marathon performances!  Way to go Sprouts, Hashmat, Matt, Ryan, J, Laura, and whoever I’m forgetting!  Way to coach, Al!

The Workout – 4 mile tempo

News – there will be a long Saturday departing the zero at 7:00:00 am.  Off the trail this week for 9.2 miles.  10kers will stay on the trail for the 4 mile loop.  Breakfast at Hoover’s (2002 Manor Rd) at 8:51:51 am.

Run every chance you get!

Tuesday 2/19/2013

February 20, 2013

Congrats to everyone who ran and finished the Austin Marathon!  Happy birthday to Tony!!  Way to coach, Al!!!

As we transition out of marathon training, consider this your heads up that we will start alternating Thursdays between hilly tempo runs and hill repeats.  This Thursday will be a tempo run which makes next Thursday repeats.  That will be our cadence for the foreseeable future.

The Workout – 1200, 800, 400 (several chose to do extra)

News – there will be a hill workout on Thursday (4 mile tempo).  There will be a long Saturday departing the zero at 7:00:00 am.  Off the trail this week for 9.2 miles.  10kers will stay on the trail for the 4 mile loop.  Breakfast at Hoover’s (2002 Manor Rd) at 8:51:51 am.

Run every chance you get!

Thursday 2/14/2013

February 15, 2013

Happy Valentines Day!  Best wishes to everyone doing the Austin Half or Marathon Sunday!!

The Workout – 2 mile tempo

News – there will be a long run Saturday departing the zero at 7:00:00 am.  On the trail this week for 4 miles, 5 miles (10kers), 7 miles, or 10 miles.  Breakfast at Galaxy Cafe (1000 West Lynn) at 8:51:51 am.

Run every chance you get!

Tuesday 2/12/2013

February 12, 2013

It’s time to call your shot for the Austin Marathon!  Email coach Al with your best guess as to your finish time.  Whoever is closest to their called shot gets FREE lunch with Coach Al.  Half marathoners variance is doubled.

Also, mega-THANKS to everyone who hung flyers last Saturday!  Way to coach, Al!

The Workout – 6 x 400

News – there will be a hill workout on Thursday (2 mile tempo).  There will be a pre-marathon party at Big’s on Friday (you should have received and responded to the evite).  There will be a long run Saturday departing the zero at 7:00:00 am.  On the trail this week for 4 miles, 5 miles (10kers), 7 miles, or 10 miles.  Breakfast at Galaxy Cafe (1000 West Lynn) at 8:51:51 am.

Run every chance you get!

Thursday 2/7/2013

February 7, 2013

We’re about half way to the number of volunteers we need to get the door hangers hung in a timely fashion on Saturday.  The marathon folks are gathering up the t-shirts and supplies in the morning.  If you’re going to help out please, please, please sign up tonight!  Austin Runner’s Club from the dropdown menu.  Password = arc.  Thank you!

The Workout – 3 mile tempo

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  Off the trail this week for 8 miles (half marathoners) or 10 miles (marathoners).  10kers will do the 4 mile loop on the trail.  Breakfast at Dario’s (1800 E 6th) at 8:52:10 am.

Run every chance you get!

Tuesday 2/5/2013

February 6, 2013

First Tuesday means Dr. Chris from Performance Wellness was in the house.  Thanks, Dr. Chris!!

A few other notes…

1.)  The marathon party sold out pretty fast this year.  If you failed to RSVP in time, but feel like you just have to be there, hit me up with your tale of woe and I’ll submit it to the committee for consideration.

2.)  We are still in need of a half dozen more folks to help hang flyers on doors along the marathon route THIS Saturday after the long run.  The more people we have the faster we get done.  We’re talking about 10 to noon on Saturday.  FREE breakfast at Dario’s and FREE t-shirts from the marathon folks are on the line.  You know you want to help.  Give in to the urge.  Click this link, select “Austin Runners Club” from the drop down menu, and enter password “arc” (without the quotes).  Fill out the form and voila…you are a giver.

3.)  The Austin Runners Club needs a few more volunteers to work the booth at the marathon expo NEXT Saturday.  Please email Sandy if you can take a shift that day.  Basic duties are being your cute, adorable self and telling people about the many benefits of being an ARC member (group runs, social activities, discounts at local stores, discounted race entries, and so much more).

The Workout – 5×1000 (10kers did 3×1000)

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.  Off the trail this week for 8 miles (half marathoners) or 10 miles (marathoners).  10kers will do the 4 mile loop on the trail.  Breakfast at Dario’s (1800 E 6th) at 8:52:10 am.

Run every chance you get!

Thursday 1/31/2013

February 1, 2013

Great weather and a fair sized crowd for a Thursday evening.  The Austin Marathon and Ship pre-marathon party are a short two weeks away.  Way to coach, Al!

The Workout – tempo runs of 5 miles (marathoners and half marathoners) or 3 miles (10kers)

News – 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!