Archive for July, 2013

Tuesday 7/30/2013

July 30, 2013

SAVE THE DATE!  Next Tuesday, August 6th (aka a week from today), we will have a post-workout celebration for the Tunnel Marathoners at Abel’s on the Lake.  We had a great time in Seattle…why let it stop now??  Let Heather know if you can make it so we’ll have a general idea if we can blend in with the regulars or, in the words of Coach Al, “get a room!”

The Workout – Fartleks

News – there will be a Stampede departing from Brushy Creek on Wednesday at 7:00 pm (only two left).  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.  Off the trail this week for some Lollipop plus whatever you want to do on the trail.  There will be Gatorade at the elementary school near Barton Hills/Wilke.  Breakfast at El Gallo (2910 S Congress) at 8:45:45 am.

More News – please let Coach Al know if you can help out with the recruiting drive this Saturday and Sunday morning for the marathon/half marathon training which will begin next week.

p.s.  Elaine, I couldn’t find a map for the mansion loop.  Sorry!

Run every chance you get!

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Thursday 7/25/2013

July 25, 2013

Thank you to everyone who is volunteering to help out at the ARC Marathon/Half Marathon Training recruiting drive at the rock this coming Saturday!

The Workout – Figure 8 relays (about .91 miles each set)
Newcomers/Injured Reserve = 1
Fun Group = 2
Fast Group = 3
PYNOI Group = 5 (J, Gary, Chris, Kelly)

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, 10 or more miles.  SGMTG will be doing much more.  Breakfast at Cafe Express at 8:59:59 am featuring FREE coffee and FREE birthday cake for the July birthdays.

Run every chance you get!

Tuesday 7/23/2013

July 23, 2013

This just in!  The royal baby has been named.  Thanks to some fierce lobbying by our agent on the ground in London, Sir Tony, the royal baby has been named:

His Royal Sweetness, Al, Prince of Possum Trot

Nicely done, Sir Tony!  Way to coach, Al!

The Workout – 1000 meter repeats
Injured Reserve/Newcomers = 2
Fun Group = 3
Fast Group = 4
PYNOI = 6 (J, Jesus, Chris, Kelly, Joe T., Big)

News – there will be a Stampede departing from Brushy Creek on Wednesday at 7:00 pm (only three left).  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 (assuming you’re not volunteering at the rock for the ARC marathon/half marathon training recruiting drive).  Breakfast at Cafe Express at 8:59:59 am featuring FREE coffee and FREE birthday cake for the July birthdays.

Run every chance you get!

Thursday 7/18/2013

July 18, 2013

As a parting gift to his friends on the ship, Sir Tony will be supplying you with cups and Gatorade for the remainder of the summer and perhaps beyond.  Thank you, Tony!!

The Workout – 800 meter repeats from Joe’s tree (one set = 2 x 800, one up and one down)
Fun Group = 2 sets
Fast Group = 3 sets
PYNOI Group = 5 sets (Gary and Amy)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 6.43 miles or 10.09 miles.  There will be Gatorade at mile 3 (both routes) and mile 6 (on the longer route).  Breakfast at Cafe Express (3418 N Lamar) at 8:59:59 am.

Run every chance you get!

Tuesday 7/16/2013

July 16, 2013

Way to coach, Amber!!

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

News – there will be a Stampede departing from Brushy Creek on Wednesday 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 on Saturday.  Routes and distance TBA but it will be OFF the trail this week.  Breakfast TBA.

Run every chance you get!

Thursday 7/11/2013

July 11, 2013

Extraordinarily good karma to all the shipmates doing Tunnel this weekend!  Great course, nice weather, and no excuses!!  Thanks to the shipmates who are stepping up to keep the ship afloat while coach is out of pocket (Doug and Amber)!

The Workout – hilly mile repeats
Newcomers/Fun Group = 1
Fast Group = 2
PYNOI = 4 (Amy, Chappy, Mike, Kelly, Chris, Elaine)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail (again) this week for 4, 7, or 10 miles.  Breakfast at Dario’s (1800 E 6th) at 8:57:12 am.

Run every chance you get!

Tuesday 7/9/2013

July 9, 2013

We’ve entered the time of year where the temperature is routinely above 100 at workout time.  It’s time to be hyper vigilant with regards to dressing right, hydrating (all day every day), listening to your body, and taking especially good care of yourself.  There will be times when an odd front or a little rain shower interrupts the norm and those times should be cherished but not counted on (or is it upon?).

The Workout – 400s and 800s
Fun Group = 6×400, 1×800
Fast Group = 6×400, 2×800
PYNOI Group = 6×400, 4×800 (J, Laura, Daren, Kelly)

News – there will be a Stampede departing from Brushy Creek on Wednesday 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 on Saturday.  On the trail (again) this week for 4, 7, or 10 miles.  Breakfast TBA.

More News – there will be a kickoff party for the Brainpower 5k on Thursday, July 11th (post workout).  Details here.

Run every chance you get!

Thursday 7/4/2013

July 5, 2013

Happy Independence Day!

The Workout – ladder
Fun Group = 400, 800, 1600
Fast Group = 400, 800, 1200, 1600
PYNOI Group = 400, 800, 1200, 1600, 1200, 800, 400 (Russell, Matt, RF, Julie, and Sandy)

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 Bacon (900 W 10th St) whenever you get there.

More News – please continue to let Coach Al know if you can help out with the recruiting drive later this month for the marathon/half marathon training which will begin shortly thereafter.

Run every chance you get!

Tuesday 7/2/2013

July 2, 2013

So long, Tony!! You’re a gentleman and a scholar. We’ll miss you.

The Workout – timed mile, timed half mile, 3 person relay, farewell chase lap for Sir Tony

News – there will be a 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 Bacon (900 W 10th St) whenever you get there.

More News – please continue to let Coach Al know if you can help out with the recruiting drive later this month for the marathon/half marathon training which will begin shortly thereafter.

Run every chance you get!