Archive for December, 2013

Tuesday 12/31/2013

December 31, 2013

Wow, the last day of 2013.  That went fast!

There will be NO scheduled workout today (Tuesday) at O. Henry.  If we were to have a workout today (Tuesday) it would have been:

3 x (2×1200)…2 minutes rest between each repeat, 4 minutes rest between each set

News – there will be a hill workout on Thursday (10 mile tempo…map to follow but most likely a two lap version of one of your favorite 5 mile routes).  There will be a long run on Saturday departing the zero at 7:00:00 am.  On the trail this week for 14 or 15 miles.  Breakfast TBA.

Run every chance you get!

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Thursday 12/26/2013

December 27, 2013

Merry Christmas!  Remember, there will be NO scheduled workout on New Year’s Eve (this coming Tuesday)!

The Workout – 4 mile tempo (only in reverse)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  More race day practice with runs of 10 miles or 20 miles utilizing the north part of the marathon course.  There will be water/Gatorade at the following spots:

Water @ the rock – mile 2 (everyone)
Gatorade @ Mountain Laurel/Exposition – mile 5 (everyone)
Water @ 29th/Rio Grande – mile 7.6 (10 milers only)
Water @ Bullard/Great Northern – mile 9 (20 milers only)
Gatorade @ Arroyo Seco/Romeria – mile 13 (20 milers only)
Gatorade @ 38th/Duval – mile 16 (20 milers only)

Breakfast at La Feria whenever you get there.

Run every chance you get!

Tuesday 12/24/2013

December 24, 2013

There is no scheduled workout today.  If you’d like to do it on your own here it is:

1 mile
2 miles
2 x 800

News – there will be a hill workout on Thursday (4 mile tempo – the reverse of the map).  There will be a long run departing the zero at 7:00:00 am on Saturday.  More marathon practice with runs of 10 miles or 20 miles.  There will be water/Gatorade at various locations along the route (specifics to follow).  Breakfast at La Feria whenever you get there.

Run every chance you get!

Thursday 12/19/2013

December 20, 2013

Remember, there will be NO scheduled WORKOUT the next TWO Tuesdays (Christmas Eve and New Year’s Eve).  If you show up at O. Henry prepare to be lonely and thirsty.

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Marathoners are scheduled for 18, half marathoners 13.  Everyone will start with this 6 miler.  Upon returning to the zero everyone will head out to the lollipop.  The half marathoners will run it exactly as mapped and be done.  Marathoners will turn left at the Barton Springs footbridge on the way back from the lollipop and complete the 7 mile loop on the trail.  Breakfast at El Gallo (2910 S Congress) at 9:20:01 am and rolling right on through 10:10:02 am.

Run every chance you get!

Tuesday 12/17/2013

December 17, 2013

As Coach Al mentioned at tonight’s VERY well attended workout…there will be NO WORKOUT the next two Tuesdays (Christmas Eve and New Year’s Eve).  Don’t let that stop you from working out.  Way to coach, Al!

The Workout – 2 x (6 x 400) – aka 12 x 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.  Marathoners are scheduled for 18, half marathoners 13.  Everyone will start with this 6 miler (more marathon practice).  Upon returning to the zero everyone will head out to the lollipop.  The half marathoners will run it exactly as mapped and be done (six plus seven equaling thirteen and all).  Marathoners will turn left at the Barton Springs footbridge on the way back from the lollipop and complete the 7 mile loop on the trail (what with six plus five plus seven equaling a tidy eighteen).  Now, I know that some of you already feel inclined to fire off an email questioning the mathematics contained herein.  Don’t.  Just run the route and be surprised by it’s exactness (not to mention your ability to exercise impulse control).  Breakfast at El Gallo (2910 S Congress) at 9:20:01 am and rolling right on through 10:10:02 am.

Run every chance you get!

Thursday 12/12/2013

December 12, 2013

Congrats to everyone who ran Decker on Sunday!  Lots of PRs and age group hardware!  Way to coach, Al!

The Workout – 6 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 8 or 13 miles.  Breakfast at Dario’s (1800 E 6th St) whenever you get there.

Run every chance you get!

Tuesday 12/10/2013

December 11, 2013

Huge thanks to Dr. Jonathan from Performance Wellness for braving the cold AND helping fools get their post-Decker aches/pains addressed!

Huger thanks to everyone who volunteered at Decker!  I’ve heard nothing but good things about the race and your efforts despite the very chilly temps!  You guys make that race and this community something very special to a lot of people.  Well deserved kudos to you!  Way to coach, Al!

The Workout – 6×800

News – there will be a hill workout on Thursday (6 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 8 or 13 miles.  Breakfast at Dario’s (1800 E 6th St) whenever you get there.

Run every chance you get!

 

Thursday 12/5/2013

December 6, 2013

Thursday’s weather delivered exactly as promised!  Way to coach, Al!!

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 for 20 miles or 12 miles.  There will be water/Gatorade at the following spots:

Water @ the rock (mile 2 – everyone)
Gatorade @ Expo/35th (mile 5 – everyone)
Water @ Whiterock/Bullard (mile 8 – 20 milers)
Gatorade @ Arroyo Seco/Romeria (mile 13 – 20 milers)
Gatorade @ Duval/30th (mile 10 – 12 milers, mile 17 – 20  milers)

The weather forecast is improving a little but it is still going to be COLD!  Breakfast at Cafe Express (3418 N Lamar) whenever you get there.

Run every chance you get!

Tuesday 12/3/2013

December 4, 2013

Thursday will be one of those rare days when the high temperature of the day will be about the time that you wake up.  A brisk (15 mph) wind from the north and a very good chance of rain will make Thursday’s tempo run a good “warm up” for Decker on Sunday.  Dress right!

The Workout – partner 400s (6) and 3-person relays (each person running 6 half laps)

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 for 20 miles or 12 miles.  There will be water/Gatorade every few miles.  The weather is going to be pretty nasty so be prepared!  Breakfast at Cafe Express (3418 N Lamar) whenever you get there.

More News – Decker is on Sunday and the weather is shaping up to be typical Decker.  Increased thank yous to everyone staffing the ship water stop (or volunteering for other spots).  Your efforts, despite the weather, are what makes Decker Austin’s best grassroots race year in and year out!

Run every chance you get!