Archive for October, 2013

Thursday 10/31/2013

October 31, 2013

Halloween coupled with a relatively short tempo run kept the group’s size down tonight.  Those who were there got after it though (except for J).  Especially the three newcomers who all appeared to have gotten their money’s worth.  Way to coach, Al!

The Workout – 2 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  The trail is toast from all of the rain last night so change of plans.  We’ll be doing routes of 10.65 miles or 13.46 miles OFF the trail.  There will be water at the rock (or will there), Gatorade on Expo (somewhere between Windsor and 35th), water at Shoal Creek (on the trail around 34th), and Gatorade at Rio Grande/24th.  Breakfast at Taqueira Arandas (2448 S 1st) at between 8:55:56 am and 9:17:18 am.

More News – Decker is coming up on Sunday, December 8th.  Historically, the Ship has volunteered for the first water stop at the race and we’ll be doing it again this year.  If you’re not running the race come help us make some runner’s day!  Save the date and we’ll get the sign up info out shortly.

Run every chance you get!

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Tuesday 10/29/2013

October 30, 2013

This coming Tuesday is the first Tuesday of November which means Performance Wellness will be in the house.  Bring Dr. Chris or Dr. Jonathan your aches and pains and get them addressed before little problems become big problems!  That same Tuesday will also mark our first workout after the time change (which occurs this Sunday morning at 2 am for all you late night party animals).  Tuesday would be a good time to give your reflective gear and blinking lights a test run before our first dark tempo run on Thursday.

The Workout – mile repeats (3 for everyone)

News – there will be a hill workout on Thursday (2 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail again this week for 10 or 13 miles.  Half marathoners will do the 10 mile loop, full marathoners will do the 10 mile loop plus the Colorado River Park extension under Pleasant Valley.  Breakfast at Taqueira Arandas (2448 S 1st) at between 8:55:56 am and 9:17:18 am.

Run every chance you get!

Thursday 10/24/2013

October 24, 2013

Please email Ashli if you can help ARC staff the VIP Distance Challenge Tent at the finish line of the Run for the Water 10 Miler on Sunday morning from 6:30 am to 10:00 am.  The club has been the most consistent and long term support of the ship and we like to give back when we can.  Thanks!

The Workout – tempo runs of 4 miles or 5 miles

News – there will be a long run on Saturday morning departing the zero at 7:00:00 am.  On the trail this week (for real this time) for 6 miles or 13 miles.  We’ll take off heading east from the zero.  6 milers will run the loop across Longhorn Dam and back to the zero via S 1st St. bridge.  13 milers will take the Colorado River Extension off of Pleasant Valley by using the tunnel under Pleasant Valley, running around the ball fields, out to Montopolis (there’s a fountain at the ball fields where you turn around), back to Pleasant Valley, and then complete the rest of the 10 mile loop.  Breakfast at Cafe Express (with cake for October birthdays) whenever you get there.

More News – good luck to everyone doing Frankenthon on Saturday!  Good luck to everyone doing the Run for the Water Sunday!

Even More News – Decker needs a 1:30 pacer for the race on December 8th.  If you can rock a 6:51 pace for 13.1 miles please email Katie and let her know.  They have one pacer in that slot and are looking to add a second.

Run every chance you get!

Tuesday 10/22/2013

October 22, 2013

The contingency plan worked to perfection.  Based on the size of the group pretty much everyone figured out what to do.  Based on the number of people at the happy hour pretty much everyone figured that out also.  Way to coach, Al!  Way to coordinate, Heather!

The Workout – 800 meter repeats (on Bridle Path)
Fast/Full Marathon Group = 7 (reduced from 8)
Fun/Half Marathon Group = 5
Tapering Group = 2

News – there will be a hill workout on Thursday (tempo runs of 4 miles or 5 miles).  There will be a long run on Saturday morning departing the zero at 7:00:00 am.  On the trail this week (for real this time) for 6 miles or 13 miles.  We’ll take off heading east from the zero.  6 milers will run the loop across Longhorn Dam and back to the zero via S 1st St. bridge.  13 milers will take the Colorado River Extension off of Pleasant Valley by using the tunnel under Pleasant Valley, running around the ball fields, out to Montopolis (there’s a fountain at the ball fields where you turn around), back to Pleasant Valley, and then complete the rest of the 10 mile loop.  Breakfast at Cafe Express (with cake for October birthdays) whenever you get there.

More News – good luck to everyone doing Frankenthon on Saturday!  Good luck to everyone doing the Run for the Water Sunday!

Run every chance you get!

Thursday 10/17/2013

October 17, 2013

REMINDER – Tuesday’s track workout will be followed by a Happy Hour at Abel’s on the Lake!  Please let Heather know if you plan on being there so she can let Abel’s know how much room we’ll need.

The Workout – tempo runs of 4 or 7 miles

News – there will be a long run Saturday departing the zero at 7:00:00 am.  The trail may still be too messed up to run on so be prepared to do your 7 miler or 10 miler off the trail.  7 milers run the 10 mile route but turn right on Windsor (which becomes 24th) and rejoin the 10 mile route by taking a right on Rio Grande.  Breakfast at Dario’s (1800 E 6th St.) at 8:55:55 am.

More News – parking will be a mess on Saturday morning.  Try parking in this city lot if the parking lot at the zero is janked.  There will most likely be a football game at O. Henry this coming Tuesday.  If so, please proceed to Bridle Path per the contingency plan.

Run every chance you get!

Tuesday 10/15/2013

October 15, 2013

As Coach Al mentioned in the preamble to tonight’s workout, it’s getting darker earlier.  The time change is just a couple of weeks away.  Before we know it it’ll be dark when the workout begins.  Start gathering up your reflective clothing and blinking lights.  Way to coach, Al!

The Workout – 400 meter repeats
Fast/Full Marathon Group = 10
Fun/Half Marathon Group = 8

News – there will be a hill workout on Thursday (tempo runs of 4 miles and 7 miles…7 milers will run both the route linked at “4 miles” and the route linked at “7 miles”…please don’t email me and tell me that the 7 mile route is only 3 miles).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 7 or 10 miles.  Breakfast at Dario’s (1800 E 6th St.) at 8:55:55 am.

More News – mega thanks to the Higgi’s for the awesome shindig on Saturday!  The route and breakfast spread were both excellent!

Even More News – there will be a post workout (yes, that means we run FIRST) happy hour at Abel’s on the Lake after Tuesday’s workout (10/22…one week from today) to celebrate all of the recent marathon awesomeness (Colin’s 2:37, Sean’s sub 3, Amber’s enormous PR and BQ, The Stallion’s PR in Twin Cities in absentia, and Michelle’s PR at Big Cottonwood).  Please email our social chair, the lovely and talented Heather, and give her your indication of interest!

Run every chance you get!

Thursday 10/10/2013

October 10, 2013

If you’d like to adjust your time goal for the marathon/half marathon please email Vance with your result from tonight’s 5k time trial OR your marathon/half marathon time goal OR your recent IBM 10k time.  Thank you for doing these, Vance!

The Workout – 5k Time Trial

News – there will be a long run Saturday departing the Higgi’s at 7:00:00 am for 7 miles or 12 miles (the 7 mile route plus the 4 mile (S 1st St/Drake Bridge) loop on the trail…accomplished by turning left on LAB from Expo, heading down to the rock, doing the loop, and heading back up LAB for the remainder of the mapped route).  FREE breakfast (and cake to celebrate Amber’s awesome PR and BQ) at the Higgi’s when you’re done!

More News – do you need to knock Nevada off of your 50 state list?  Rock-n-Roll Vegas needs pacers (definitely 3:40, other slots as well) for their race on November 17th.  The race entry is FREE but you’d need to cover your own travel/lodging.  Contact Timothy Kelly at the Las Vegas Running Company if interested.

Run every chance you get!

Tuesday 10/8/2013

October 9, 2013

The group was huge and glowing from the events of the weekend.  Shipmates were headed off in at least three directions marathoning (Minnesota, New Hampshire, and Utah) and, of course, the kick off of the Distance Challenge…the IBM 10k.  When it came time to make the race announcements the overwhelming, nearly unanimous, declaration was “10k, PR!”  It became almost comical after the 20th time that edict was repeated.  Way to coach, Al!

The Workout – mile repeats
Fun/Half Marathon Group = 2
Fast/Full Marathon Group = 3

News – there will be a hill workout on Thursday (5k time trial).  There will be a long run on Saturday departing the Higgi’s at 7:00:00 am for 7 miles or 12 miles (the 7 mile route plus the 4 mile loop on the trail…accomplished by turning left on LAB from Expo, heading down to the rock, doing the loop, and heading back up LAB for the remainder of the mapped route).  FREE breakfast at the Higgi’s when you’re done!

Run every chance you get!

Thursday 10/3/2013

October 3, 2013

This coming Thursday (aka one week from today) we will be doing a 5k time trial.  Route and location, assuming it’s different than our usual Thursday meeting spot, will be announced Tuesday.  Good luck to everyone racing this weekend (St. George, Twin Cities, New Hampshire)!

The Workout – 5 mile tempo

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  On the trail this week for 7 miles or 10 miles (way to start ‘em, Yas!).  Breakfast to be decided upon by those wishing to attend.

More News – the long run on Saturday 10/12 will NOT be departing from the zero.  Stay tuned for more info.  You’re going to like it…there will be FREE involved.

Run every chance you get!

Tuesday 10/1/2013

October 1, 2013

It’s October, but more importantly it’s the first Tuesday of the month!  With three different marathons on the calendar this weekend along with the first race of the Distance Challenge, you guys kept Dr. Jonathan busy.  Thank you, Performance Wellness and thank you ARC!

The Workout – 1000s and 2000
Fun/Half Marathon Group = 1000, 2000
Fast/Full Marathon Group = 1000, 2000, 1000, 1000
Severe Taper Mode Group = 400s (6 or 8)

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.  On the trail this week for 7 miles or 10 miles (way to start ’em, Yas!).  Breakfast TBA.

More News – the long run on Saturday 10/12 will NOT be departing from the zero.  Stay tuned for more info.  You’re going to like it…there will be FREE involved.

Run every chance you get!