Archive for February, 2014

Thursday 2/27/2014

February 27, 2014

This coming Tuesday is the FIRST TUESDAY of March…so Dr. Jonathan from Performance Wellness will be at the workout.  Bring all of your post marathon/half marathon ailments and get them looked at and addressed.

The Workout – 800s from Joe’s tree
Newcomers = 1
Fun = 2
Fast = 4
PYNOI = 6 (J, Amber, Elaine, Jared, Kate, Cassidy, Donna, Dick, Stefan)

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 Maria’s Taco Express at 8:55:55 am.

More News – if you threw clothes to Al and/or Sandy during the Marathon and/or Half Marathon…your clothes have been washed and will show up at the next few workouts.  Please claim them or risk having them donated to Goodwill or one of your running friends.

Run every chance you get!

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Tuesday 2/25/2014

February 25, 2014

A note about hill repeats.  The repeats are fairly short by nature and so there isn’t a whole lot of separation.  That makes it even more important that we follow the rules of the road giving drivers every chance to avoid hitting one (or more) of us by behaving predictably.  Run facing traffic…which usually means the left side of the road.  Having people moving the same direction on both sides of the road causes problems for vehicular traffic and, ultimately, other runners going the opposite direction on the correct side of the road.  Do your part, run smart.

The Workout – partner 1000s, 3 person 1/2 lap relays

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 Maria’s Taco Express at 8:55:55 am.

More News – if you threw clothes to Al and/or Sandy during the Marathon and/or Half Marathon…your clothes have been washed and will show up at the next few workouts.  Please claim them or risk having them donated to Goodwill or one of your running friends.

Run every chance you get!

Thursday 2/20/2014

February 20, 2014

If you threw your clothes to Al or Sandy along the marathon course on Sunday it has been washed and is in Al’s vehicle waiting to be reunited with you.  You have approximately one week to claim it or it will go to Goodwill (unless it’s awesome and then you’ll see it on one of your running buddies).

The Workout – 1000 meter repeats
Newcomers/Recovery Group = 2
Fun Group = 3
Fast Group = 4
PYNOI Group = 6 (Amber, Rick, J)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 7.68 miles or 11.06 miles.  Breakfast at Cafe Express at 9:05:05 am (don’t forget your gift card if you have one).

Run every chance you get!

Tuesday 2/18/2014

February 19, 2014

Congrats to all who suffered and prevailed at the Austin Marathon/Half Marathon on Sunday!  Way to gut it out despite the NASTY weather!  Mega thanks to everyone who contributed to the Shipmate of the Year award…you’re awesome!  You guys made it very special and I really appreciate it.  Way to coach, Al!

The Workout – 800 meter repeats
Newcomers/Recovery Group = 2
Fun Group = 4
Fast Group = 6
PYNOI Group = 8 (Sean and Brian)

News – there will be a hill workout (REPEATS!) on Thursday.  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 7.68 miles or 11.06 miles.  Breakfast at Cafe Express at 9:05:05 am (don’t forget your gift card if you have one).

Run every chance you get!

Thursday 2/13/2014

February 13, 2014

Best of luck to everyone running Austin on Sunday!  Aim high, push hard, and make us (and more importantly yourselves) proud!

The Workout – 2 mile tempo

News – there will be a MARATHON PARTY on Friday (if you haven’t already RSVP’d…it’s full).  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 Hoover’s (2002 Manor Rd.) at 8:59:59 am.

More News – Coach Al and Sandy will be at 8th/Guadalupe to collect any clothing items you’d like to toss their way.  They will be conveniently stationed on BOTH sides of the road in brightly colored jackets so be on the lookout!  They will then transition to Hancock/Shoal Creek (mile 15).  Then on to Woodrow/North Loop (mile 21).

Run every chance you get!

Tuesday 2/11/2014

February 12, 2014

The workout was cancelled due to the wintry weather.  Cold is ok.  Rain is ok.  Wind is ok.  Cold, rain, and wind together…not so much!  Way to coach, Al!!

The Workout (would have been) – 6 x 400

News – there will be a hill workout on Thursday (2 mile tempo).  There will be a MARATHON PARTY on Friday (if you haven’t already RSVP’d…it’s full).  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 Hoover’s (2002 Manor Rd.) at 8:59:59 am.

More News – Coach Al and Sandy will be at 8th/Guadalupe to collect any clothing items you’d like to toss their way.  They will be conveniently stationed on BOTH sides of the road in brightly colored jackets so be on the lookout!  They will then transition to Hancock/Shoal Creek (mile 15).  Then on to Woodrow/North Loop (mile 21).  Good luck to everyone running the marathon on Sunday!!

Run every chance you get!

Thursday 2/6/2014

February 6, 2014

The number of fools who showed up tonight despite the frigid air and stiff breeze was quite remarkable.  Way to coach, Al!!

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail for 8 miles (half marathoners) or 10 miles (marathoners).  8 milers hang a right on Cumberland (there will be a cooler there) and then a right on S. 1st.  Breakfast at Cafe Express at 8:57:33 am (FREE for those handing out flyers along the marathon route).

More News – the annual Ship marathon party is full and filled up in record time this year.  Don’t let that stop you from sliding me some cash for Shipmate of the Year!  If you want to come but were unable to RSVP before it filled up, shoot me an email full of praise and adoration and I’ll see what I can do.

Run every chance you get!

Tuesday 2/4/2014

February 4, 2014

First Tuesday (and the last first Tuesday before the marathon) and Dr. Jonathan was busy, busy!  Thank you Dr. Jonathan and Performance Wellness!!

The marathon party filled up in record time.  It may be time to come up with a qualifying system or a lottery…but for now I’m removing all of my furniture and bringing in tables/chairs to accommodate as many as possible.

The Workout – 5 x 1000

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 Saturday.  Off the trail for 8 miles (half marathoners) or 10 miles (marathoners).  8 milers hang a right on Cumberland (there will be a cooler there) and then a right on S. 1st.  Breakfast at Cafe Express at 8:57:33 am (FREE for those handing out flyers along the marathon route).

Run every chance you get!