Archive for September, 2013

Thursday 9/26/2013

September 26, 2013

Gang – with regards to O. Henry Middle School, our basic mission there is to be as invisible as possible.  We’ve worked hard to maintain usage of the facilities for a dozen or so years.  We’ve managed to do that successfully.  The contingency plan is in place for a reason.  It won’t always be convenient or ideal for everyone involved.  That being said, it is completely effective.  Official functions = Bridle Path.  The schedule on their web site is a good source of information but is subject to change without notice.

The Workout – 5 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 6 miles or 11 miles (the 5 mile route linked as “11 miles” plus the 6 mile route).  There will be Gatorade between Congress/S 1st on Ben White (just past the P. Terry), water (a cooler in the back of Big’s truck) at the zero, and Gatorade at 24th/Rio Grande.  Breakfast at Freddie’s Place (1703 S 1st) at 8:59:59 am.  There will be birthday cake for ALL September birthdays!

More News – SAVE THE DATE!  We’re planning something special for the long run on Saturday, 10/12.  Details shortly.

Run every chance you get!

Tuesday 9/24/2013

September 24, 2013

Tonight was the first night of this cycle where we had to enact the contingency plan.  There was an O. Henry football game on the field within the track.  Seeing the yard markers, the officials, the fans, and the spiffy uniforms…EVERYONE knew exactly what to do and headed slightly north and west to Bridle Path for the workout.  Way to coach, Al!

The Workout – 1200 meter repeats
Fun/Half Marathon Group = 2
Fast/Full Marathon Group = 4

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run on Saturday departing the zero at 7:00:00 am.  Off the trail this week for 6 miles or 11 miles (the 5 mile route linked as “11 miles” plus the 6 mile route).  There will be Gatorade at the half way point of each route and water (a cooler, not just the fountain) at the zero.  Breakfast at Freddie’s Place (1703 S 1st) at 8:59:59 am.

Run every chance you get!

Thursday 9/19/2013

September 19, 2013

The weather threatened but never materialized in a big way.  The group started small but by time the drills were over there was a respectable showing.

The Workout – 4 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 6 or 10 miles (counter clockwise for variety).  Breakfast at Hoover’s (2002 Manor Road) at 8:55:55 am.

Run every chance you get!

Tuesday 9/17/2013

September 17, 2013

ARC did a cool raffle of three different comped race entries to kick off tonight’s workout.  The first was for the Heal Yeah 5k, won by Chris.  The second was for Paleface Trail Run (5k/15k/30k), snatched up by Tony.  The final was for the Decker Half Marathon with Nick bringing home the glory.  Thank you, ARC…and way to coach, Al!

The Workout –
Fast/Marathon Group = 1 mile, 2 miles, 3×800
Fun/Half Marathon Group = 1 mile, 2×800

News – there will be a hill workout on Thursday (4 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 6 or 10 miles (counter clockwise for variety).  Breakfast at Hoover’s (2002 Manor Road) at 8:55:55 am.

Run every chance you get!

Thursday 9/12/2013

September 12, 2013

Absence makes the heart grow fonder.

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 5.13 miles or 11.69 miles.  There will be water at the zero, Gatorade at miles 2 & 9 (24th/Rio Grande), mile 4 (Expo/Westover), and mile 7 (45th/Shoal Creek).  SGMTG is departing at 5:30 am and WILL NOT be back to join the group at 7:00:00 am.  Breakfast at Cafe Express (3418 N Lamar) at 9:10:10 am.

Run every chance you get!

Tuesday 9/10/2013

September 10, 2013

For future reference, the workouts are “rain or shine” barring exceptionally bad weather including torrential rains mixed with lots of lightning.  This time of year the rain is a relief and should be welcomed with open arms.  In most cases we’re able to monitor the radar and call the workout if necessary.  If you don’t hear anything to the contrary the workout is on.  Remember, rain only gets you wet once.

The Workout – 400 meter repeats
Fast/Marathon Group = 2x(6×400)
Fun/Half Marathon Group = 2x(4×400)

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 5.13 miles or 11.69 miles.  There will be gatorade out there every few miles.  SGMTG will be departing early for extra (details on Thursday).  Breakfast at Cafe Express (3418 N Lamar) at 9:10:10 am.

Run every chance you get!

 

Thursday 9/5/2013

September 5, 2013

Great job browsing and/or updating me on the marathon calendars for 2013 and 2014!  Way to coach, Al!!

The Workout – 6 mile tempo running this 3 miler twice for the full marathoners with the half marathoners turning around at Enfield/Rockmoor for 4 miles

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 5 (half) or 10 (full) miles.  SGMTG will be departing at 5:30 am for 9 extra (hilly and hard) prior to joining the group at 7:00:00 am.  Breakfast at Maudie’s (1212 S Lamar) at 8:47:10 am.

Run every chance you get!

Tuesday 9/3/2013

September 3, 2013

Hello, September!  First Tuesday means Dr. Jonathon from Performance Wellness was in the house!  He might have been a little surprised and a little busier than usual with the 60 plus fools in attendance.  Way to coach, Al!

The Workout – 800 meter repeats
Fast/Marathon Group = 6
Fun/Half Marathon Group = 4

News – there will be a hill workout on Thursday (6 mile tempo running this 3 miler twice for the full marathoners and the half marathoners will turn around at Enfield/Rockmoor for 4 miles).  There will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 5 (half) or 10 (full) miles.  SGMTG will be departing at 5:30 am for 9 extra (hilly and hard) prior to joining the group at 7:00:00 am.  Breakfast at Maudie’s (1212 S Lamar) at 8:47:10 am.

Run every chance you get!