Archive for April, 2013

Thursday 4/25/2013

April 26, 2013

The Daisy 5k (one of only two ARC races) is coming up on Sunday, May 12th.  Please let Coach Al know if you can volunteer.  Possible assignments include packet pick-up, finish line, course marshal, water stop, clean-up.  Pick a spot and help Austin’s longest continuously run race be the best one ever!

The Workout – hilly 1000 meter repeats
Fun Group = 3
Fast Group = 4
Make Coach Proud Group = 5

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 miles.  You can always do extra!  Breakfast at Freddie’s Place (1703 S 1st) at 8:59:59 am.

Run every chance you get!

Tuesday 4/23/2013

April 23, 2013

What may well be the last cold front of the year blew in during tonight’s workout.  It was cloudy and cool.  There will be a time in the not too distant future when we would give just about anything for either cloudy or cool.  Enjoy!

The Workout – ladder (200, 400, 600, 800, 1200, 1600)

News – 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 miles.  You can always do extra!  Breakfast at Freddie’s Place (1703 S 1st) at 8:59:59 am.

Run every chance you get!

Thursday 4/18/2013

April 19, 2013

By all accounts the tribute run yesterday was well attended.  News is breaking this morning as I write this that one of the Boston bombers has been brought to justice (good riddance, asshole) while the other is still at large (may you meet a similar fate sooner rather than later).

The Workout – mile repeats (figure 8 plus a leg)
Fast Group = 3
Fun Group = 2

News – there will be a long run Saturday departing the rock at 7:00:00 am.  Off the trail this week for 11.4 miles.  Breakfast at Cafe Express (3418 N Lamar) at 9:07:15 am.

The Donut Dash has been cancelled.

Run every chance you get.

Tuesday 4/16/2013

April 17, 2013

I understand there is a tribute run, low key, being planned for 8 pm at the rock on Thursday.  You’ll have plenty of time to do the regular Thursday workout and then head to the rock if you’d like to participate.  Details are few but more will be posted when/if they become available.

The Workout – Fartleks (1:00 slow, 1:00 fast, 1:00 slow, 1:30 fast, 1:00 slow, 2:00 fast, 1:00 slow, 2:30 fast, 1:00 slow, 3:00 fast, 1:00 slow, 2:30 fast, 1:00 slow, 2:00 fast, 1:00 slow, 1:30 fast, 1:00 slow, 1:00 fast, stop)

News – there will be a hill workout on Thurday (repeats or tempo…but hilly).  There will be a long run on Saturday (route TBA by Thursday morning).  Breakfast somewhere warm (because it’s supposed to be cold).

Run every chance you get!

Thursday 4/11/2013

April 11, 2013

We need about a dozen more participants to make the inaugural Donut Dash happen!  Sign up, run fast, eat donuts!!

The Workout – long hill/short hill
Fun Group = 6
Fast Group = 8

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.   Comrades Crazies will be departing the zero at 5:00 am for 13 extra (Congress/S 1st/Lollipop) prior to joining the group at 7:00:00 am.  Breakfast at Taqueria Arandas (2448 S 1st) at 8:57:15 am.

Run every chance you get!

Tuesday 4/9/2013

April 9, 2013

Congrats to everyone who ran the Cap 10k over the weekend.  Lots of PRs!  Good luck to everyone heading to Boston this weekend.  Way to coach, Al!

The Workout – timed mile, 2 x 800 (at one half your mile time -5 seconds), 2 x 200 (fast group only)

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 TBA.

Run every chance you get!

Thursday 4/4/2013

April 4, 2013

R.I.P. RunTex, you were a good friend for many, many years.

The Workout – 3 mile tempo

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

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!

Tuesday 4/2/2013

April 2, 2013

Tonight’s workout was CANCELLED!  It was crazy out there at workout time.  Way to coach, Al!

What The Workout Would Have Been – 6×400 w/ partners plus 3 person relay

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.  We’ll be doing the Barton Hills Lollipop plus whatever distance you’d like to add on the trail.  Breakfast at Dario’s (1800 E 6th) at 8:52:10 am.

Run every chance you get!