Archive for May, 2013

Thursday 5/30/2013

May 31, 2013

It’s starting to get really warm out there and it’s only going to get worse as the summer months of June and July bear down on us.  Though we have water and Gatorade at the workouts it is important that you hydrate all day every day.  It has been theorized that runners walk around in a perpetual state of mild dehydration…don’t be that runner!

The Workout – hilly reverse ladder
Fast Group = 400, 800, 1200, 1600
Fun Group = 400, 800, 1600

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 9.2 miles or 5.34 miles.  There will be Gatorade at the turnoff for the shorter route (roughly 2.5 miles in) and again at 6ish for those doing the longer route.  Breakfast at Waterloo (38th) at 9:10:11 am.  June birthdays will be properly recognized with cake!

Run every chance you get!

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Tuesday 5/28/2013

May 29, 2013

If you’ve ever run the traditional marathon distance and thought to yourself “hey, I’m almost half way finished” then you just might have been in South Africa running the Comrades Marathon!  Good luck to all of the shipmates (Cap’n, Michelle, Wayne, Sprouts, Frank, and the Higgis) who are traveling there to take on the CRAZY distance this weekend!!

The Workout – reverse ladder (400, 800, 1200, 1600)

News – there will be a Stampede Wednesday evening at Brushy Creek at 7:00 pm.  Come on out, pay your $10, get anaerobic, and sweat a lot!  There will be a hill workout on Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 9.2 miles or 5.34 miles.  There will be Gatorade at the turnoff for the shorter route (roughly 2.5 miles in) and again at 6ish for those doing the longer route.  Breakfast TBA.

Run every chance you get!

Thursday 5/23/2013

May 24, 2013

Congrats and huge THANK YOUS to the shipmates who stepped up to serve on the Austin Runners Club board for the upcoming year (Nick, Marissa, Sean, Jim Gelb, Yas, and Chris)!  Your time and efforts are appreciated!  Thank yous, as well, go out to those who served the prior year!  Summer, Dyana, Colin, Jim Gelb, Sandy, and Ben all contributed to what might have been the best year in ARC history.  Very nicely done!!

The Workout – L-Shaped Relays
Fun Group = 4
Fast Group = 5
Put Your Name On It Group = 6 (Barrett, Russ, Ross, Boots, Steve, Penny, Amy, Kelly, Elizabeth, Jules, Gary)

News – there will be a long run departing Sandy’s Mansion at 7:00:00 am Saturday for 5.37 or 9.32 miles.  There will be some fools starting at 6:00 am for 5.06 extra.  Breakfast at the mansion as soon as you’re done running!

Run every chance you get!

Tuesday 5/21/2013

May 21, 2013

At some point during tonight’s workout a shipmate’s car was broken into.  The contents of a wallet and cell phone were stolen.  It appears the perp went through keys that were left in the bed of the truck and pushed buttons until a nearby car unlocked allowing them to gain access.  All of this occurred DURING the workout while the group was just a few yards away.  Please keep this in mind when storing your keys in the back of the truck during workouts.

The Workout – Yasso 800s plus 3 person relay
Fun Group = 4 Yassos plus 3 person relay
Fast Group = 5 Yassos plus 3 person relay
Put Your Name On It = 6 Yassos plus 3 person relay (way to go, Shaun)

News – there will be a Summer Stampede Wednesday night departing Brushy Creek at 7:00 pm.  There will be a hill workout on Thursday (repeats).  There will be a long run departing Sandy’s Mansion at 7:00:00 am Saturday for 5.37 or 9.32 miles.  There will be some fools starting at 6:00 am for 5.06 extra.  Breakfast at the mansion as soon as you’re done running!

More News – the Austin Runners Club Spring Party and Board elections are next Wednesday, May 22nd, at Hill Country Running (215 S Lamar).  Nominate yourself or someone you love (who you’re sure will accept the nomination) for a board position, vote, eat, drink, and shop (special discounts offered during the party).  RSVP now!

Run every chance you get!

Thursday 5/16/2013

May 17, 2013

After gathering weather info from the sign at O. Henry and multiple car thermometers we were able to ascertain that it was HOT!  Coach Al granted us an easy workout to get us acclimated.  Way to coach, Al!

The Workout – 800 meter repeats from Joe’s tree (each set was 2×800)
Fun Group = 1 set
Fast Group = 2 sets
Get Your Name in the Workout Report Group = 3+ sets (Congrats to J, Amy, Laura, and Steve!)

News – there will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week for 11, 7.5 (turn around at the boatdocks), or 4 miles (stay on the trail).  Breakfast at Maria’s Taco Express at 9:04:12 am (the place gets packed by 9:05).

More News – not this Saturday but NEXT Saturday, May 25th, the long run will start/finish at Sandy’s mansion.  There will be FREE breakfast involved.  SAVE THE DATE!

Even More News – the Austin Runners Club Spring Party and Board elections are this coming Wednesday, May 22nd, at Hill Country Running (215 S Lamar).  Nominate yourself or someone you love (who you’re sure will accept the nomination) for a board position, vote, eat, drink, and shop (special discounts offered during the party).  RSVP now!

Run every chance you get!

Tuesday 5/14/2013

May 15, 2013

Mega thanks to Austin Runners Club for the Gatorade Chews given away at Tuesday’s workout!  There are still some left in my truck which we’ll continue to hand out until the supply is exhausted.  We also had ice cold watermelon as a post workout treat to thank all the volunteers who helped out at Daisy (and to celebrate the first over 90 degree workout…but it only hit 87).

The Workout – timed mile, timed half mile, 3 person relay (6 legs/3 complete laps each)

News – there will be a Summer Stampede Wednesday night departing Brushy Creek 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 Saturday.  Off the trail this week for 11, 7.5 (turn around at the boatdocks), or 4 miles (stay on the trail).  Breakfast at Maria’s Taco Express at 9:04:12 am (the place gets packed by 9:05).

More News – not this Saturday but NEXT Saturday, May 25th, the long run will start/finish at Sandy’s mansion.  There will be FREE breakfast involved.  SAVE THE DATE!

Even More News – the Austin Runners Club Spring Party and Board elections are next Wednesday, May 22nd, at Hill Country Running (215 S Lamar).  Nominate yourself or someone you love (who you’re sure will accept the nomination) for a board position, vote, eat, drink, and shop (special discounts offered during the party).  RSVP now!

Run every chance you get!

Thursday 5/9/2013

May 9, 2013

Neither rain, nor traffic, nor the heavy repression of bosses could keep tonight’s workout from happening.  Way to coach, Al!

The Workout – hilly 1000s

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.  Breakfast at Dario’s (1800 E 6th St) at 8:56:57 am.

More News – next week kicks off the 10th and final series of Summer Stampede 5k races.  The races are held on Wednesday evenings at 7:00 pm from May 15th to August 7th (no race July 3rd) at Brushy Creek Park.  Nothing makes you faster than running fast.  Come on out and run…fast!

Run every chance you get!

Tuesday 5/7/2013

May 9, 2013

Coach Al is still rounding up volunteers for the Daisy 5k THIS Sunday, May 12th.  Please email him if you can help out!  If you can’t volunteer, run it!

The Workout – partner 1000s

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.  Breakfast at Dario’s (1800 E 6th St) at 8:56:57 am.

More News – next week kicks off the 10th and final series of Summer Stampede 5k races.  The races are held on Wednesday evenings at 7:00 pm from May 15th to August 7th (no race July 3rd) at Brushy Creek Park.  Nothing makes you faster than running fast.  Come on out and run…fast!

Run every chance you get!

Thursday 5/2/2013

May 2, 2013

This first workout of May brought with it some unseasonably cool temperatures and some serious wind.  A 350 year old pecan tree was blown over at Billy’s on Barton Springs Road…but the hills behind O. Henry were safe and sound.  Way to coach, Al!

The Workout – quality (full sprint up 11th from Possum Trot to Meriden)

The idea of the quality workout is you only have to do the number of repeats you can do at 100% effort.

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week 8 miles or 11 miles (the 8 miler plus a little extra).  Breakfast at La Feria (2010 S Lamar) at 9:01:02 am.

Run every chance you get!

Tuesday 4/30/2013

May 2, 2013

Coach Al is still rounding up volunteers for the Daisy 5k next Sunday, May 12th.  Please email him if you can help out!

The Workout – chase 400s
Fast Group = 3
Fun Group = 2

The premise of the chase 400 is basically this:  the group does a timed 400, you pair up by order of finish, you run a 400 together with the faster of the two in the lead while the slower of the two chases, if the faster is caught the other becomes the chasee on the next set.  A set consists of 3 400s so the fast group did a total of 9×400 while the fun group did 6×400.

News – there will be a hill workout on Thursday (yes, that’s today…and, yes, it’s repeats).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week 8 miles or 11 miles (the same 8 miler plus a little extra).  Breakfast at La Feria (2010 S Lamar) at 9:01:02 am.

Run every chance you get!