Archive for March, 2013

Thursday 3/28/2013

March 28, 2013

Change of location for breakfast!  It’s still at Waterloo but we’re switching to the one at 38th/Medical Parkway.  Way to coach, Al!

The Workout – figure 8 mile repeats
Fast Group = 3
Fun Group = 2
Pawn Shop Group = 6 plus 4 x short/steep hill sprints

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, or 10 miles.  Breakfast at Waterloo (38th/Medical Parkway) at 8:55:55 am with CAKE for March birthdays (Ross, Summer, and Wayne…party time, excellent).

More News – don’t forget to sign up for the inaugural Donut Dash to be held on Saturday, April 20th (Ship only event…please don’t share via social media outlets, old school email, or older school word of mouth with anyone outside of the Ship).

Run every chance you get!

Advertisements

Tuesday 3/26/2013

March 26, 2013

The good weather could well be behind us after this evening.  If so, it went out with a bang.  It was near perfect.  Way to coach, Al!

The Workout – Ladder
Fast Group = 1600, 1200, 800, 400, 200
Fun Group = 1600, 800, 400, 200, 200
J Group = 1600, 1200, 800, 400, 200, 200, 400, 800, 1200, 1600

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, 7, or 10 miles.  Breakfast at Waterloo (38th/Medical Parkway) at 8:55:55 am with CAKE for March birthdays (Ross, Summer, and Wayne…party time, excellent).

More News – don’t forget to sign up for the inaugural Donut Dash to be held on Saturday, April 20th (Ship only even…please don’t share via social media outlets, old school email, or older school word of mouth with anyone outside of the Ship).

Run every chance you get!

Thursday 3/21/2013

March 21, 2013

Small but feisty group tonight…comprised primarily of people who did not wake up in the wee hours of the morning to celebrate Summer’s birthday and are not afraid of a little extended Scenic loop (the one that includes 35th).  Way to coach, Al!

The Workout – 6 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 or 11 miles.  P/TMTG will be departing the zero at 6:00ish am for 6 extra prior to joining the group at 7:00:00 am.  Breakfast at Little Mexico (2304 S 1st) at 9:09:09 am.

Run every chance you get!

Tuesday 3/19/2013

March 19, 2013

It turned out to be an old school reunion at track tonight…a lot of familiar faces that had been missing on Tuesdays decided to make an appearance.  Welcome back!  Way to coach, Al!

The Workout – timed 1000, 4x400m relay, more 1000s (fun group = 1, fast group = 2)

News – there will be a hill workout on Thursday (6 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 or 11 miles.  P/TMTG will be departing the zero at 6:00ish am for 6 extra prior to joining the group at 7:00:00 am.  Breakfast at Little Mexico (2304 S 1st) at 9:09:09 am.

Run every chance you get!

Thursday 3/14/2013

March 14, 2013

The Workout – L-shaped “Danny” Relays
Fast Group = 6
Fun Group = 5
10kers Group = 4

Some people get confused by this workout but it’s really quite simple.  We break up into groups of 3.  Partners 1 and 3 stay at the bottom of the hill at 12th/Possum Trot while partner 2 makes their way to the top of the hill at 12th/Meriden.  Partner 1 takes off up 12th, when they get to partner 2 at the top of the hill at 12th/Meriden partner 2 takes off down the hill while partner 1 makes a right onto Meriden and hammers all the way to 11th.  Once reaching 11th, partner 1 stops, walks back to the corner of 12th/Meriden and waits.  Partner 2, by now, has made their way to the bottom of the hill at 12th/Possum Trot where partner 3 is waiting.  When 2 passes 3, 3 takes off up 12th (following the path recently forged by partner 1).  Partner 2 makes the left off of 12th on to Possum Trot and hammers all the way to 11th where the stop, u-turn and walk back to 12th/Possum Trot and wait.

News – there will be a long run on Saturday departing the zero at 7:00:00 am on Saturday.  On the trail this week for 4, 7, 0r 10 miles.  P/TMTG will be departing at 5:50 am for 7 miles extra prior to joining the group at 7:00:00 am.  Breakfast at Cafe Express (3418 N Lamar) at 8:52:52 am.

Run every chance you get!

Tuesday 3/12/2013

March 12, 2013

Springing forward over the weekend made for some well lit running…some really warm, well lit running.

The Workout – mile repeats (timed mile, indian file mile, timed mile – the final mile needed to be faster than the first mile)

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 Saturday.  On the trail this week for 4, 7, 0r 10 miles.  P/TMTG will be departing at 5:50 am for 7 miles extra prior to joining the group at 7:00:00 am.  Breakfast at Cafe Express (3418 N Lamar) at 8:52:52 am.

Run every chance you get!

 

Thursday 3/7/2013

March 7, 2013

Congrats to Coach Al, Sandy, Heather, Ray, and Paul W. for finishing marathons last weekend!  Good luck to Coach Al and Sandy in their quest to do yet another marathon this weekend!

The Workout – 5 mile tempo

News – there will be a long run Saturday morning departing the zero at 7:00:00 am.  Off the trail this week for 8 miles or 11 miles.  There will be fluids at the following spots:

Water at the rock (2 miles)
Gatorade at Margranita Crescent/Bland (4 miles)
Gatorade at 45th/Greenbriar (6 miles, long course only)
Gatorade at 29th/Rio Grande (8 miles long course, 6 miles short course)

P/TMTG will be departing the zero at 6:20 am for 4 extra prior to joining the group at 7:00:00 am.  Breakfast at Maudie’s (1212 S Lamar) at 8:59:59 am.

Run every chance you get!

Tuesday 3/5/2013

March 6, 2013

Well, hello March!  The first Tuesday of the month means our monthly visit from Performance Wellness.  Dr. Chris was unavailable so we got to meet Dr. Jonathan.  Thanks guys!!  Business appeared brisk as some of those nagging marathon aches and pains are slow to leave and some are slow to show up.

The Workout – 800 meter repeats, 3 person relay
Fast Group = 5×800 + relay
Fun Group = 4×800 + relay

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run Saturday morning departing the zero at 7:00:00 am.  Off the trail this week for 8 miles or 11 miles.  There will be fluids at the following spots:

Water at the rock (2 miles)
Gatorade at Margranita Crescent/Bland (4 miles)
Gatorade at 45th/Greenbriar (6 miles, long course only)
Gatorade at 29th/Rio Grande (8 miles long course, 6 miles short course)

P/TMTG will be departing the zero at 6:20 am for 4 extra prior to joining the group at 7:00:00 am.  Breakfast at Maudie’s (1212 S Lamar) at 8:59:59 am.

Run every chance you get!