Archive for April, 2014

Tuesday 4/29/2014

April 30, 2014

A great turnout for the ARC/TTF check presentation!  Way to represent!!  Nice job knocking out marathons all over hither and yon the last couple of weekends…Boston, Indiana, and Oklahoma City.  Way to coach, Al!

The Workout – ladder
Fun Group = 400, 800, 1600
Fast Group = 400, 800, 1600, 800, 400

News – there will be a hill workout Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, 0r 10 miles.  Breakfast at Hoover’s (2002 Manor Rd.) at 8:52:52 am.

Run every chance you get!

Thursday 4/24/2014

April 25, 2014

The Austin Runners Club and The Trail Foundation have a natural, long running connection (pun intended).  This coming Tuesday, April 29th, the Club will present the Foundation with a donation from this year’s Decker Challenge.  It’ll be a brief presentation during the time when we normally convene at the coolers between the drills and the workout.  The bigger the group the better!

The Workout – 5 mile tempo (Way to coach, Russell!)

News – there will be a long run on Saturday morning departing the zero at 7:00:00 am.  Off the trail this week for 7.77 miles or 11 miles.  Way to coach, Amber!  Breakfast at Maria’s Taco Express (2529 S Lamar) when you get there.

More News – please sign up to RACE or VOLUNTEER for the Daisy 5k (Austin’s oldest footrace)!  May 11th!!  If you want to help at the ship’s water stop send an email to Coach Al.

Run every chance you get!

Tuesday 4/22/2014

April 23, 2014

Congrats to everyone who did Boston on Monday!  Way to coach, Al!

The Workout – Fartleks

News – there will be a hill workout on Thursday (5 mile tempo).  Way to coach, Russell!  There will be a long run on Saturday morning departing the zero at 7:00:00 am.  Off the trail this week for 7.77 miles or 11 miles.  Way to coach, Amber!  Breakfast at Maria’s Taco Express (2529 S Lamar) when you get there.

Run every chance you get!

Thursday 4/17/2014

April 17, 2014

Mega thanks to Coach Al for pulling the double duty of coaching AND toting the water!  Way to coach, Al!!  Please sign up to RACE or VOLUNTEER for the Daisy 5k (Austin’s oldest footrace)!  May 11th!!  If you want to help at the ship’s water stop send an email to Coach Al.

The Workout – ladder
Fun Group = 1600, 800, 400
Fast Group = 1600, 1200, 800, 400
PYNOI Group = 1600, 1200, 800, 400, 800, 1200, 1600 (Amy, Barbara, Chelsea, J, Kate, Matt, Penny, Russell, Kirsten)

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4, 7, or 10 miles (or more or less).  Breakfast at Bacon (900 W 10th) whenever you get there.

Run every chance you get!

Tuesday 4/15/2014

April 15, 2014

This was hands down the best running day of the year.  Perfect in every way.  Way to coach, Al!  Oh, and don’t forget to sign up to RACE or VOLUNTEER for the Daisy 5k (Austin’s oldest footrace)!  May 11th!!  If you want to help at the ship’s water stop send an email to Coach Al.

The Workout – 400 meter repeats
Fun Group = 6
BMTG = 8
Fast Group = 10

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 morning.  On the trail this week for 4, 7, or 10 miles (or more or less).  Breakfast at Bacon (900 W 10th) whenever you get there.

Run every chance you get!

Thursday 4/10/2014

April 10, 2014

Don’t forget to sign up to RACE or VOLUNTEER for the Daisy 5k (Austin’s oldest footrace)!  May 11th!!

The Workout – tempo runs of 3 miles or 4 miles

News – there will be a long run Saturday departing the zero at 7:00:00 am.  Off the trail this week for 6.43 miles or 10.09 miles.  Breakfast at La Feria (2010 S Lamar) at 9:00:01 am.

Run every chance you get!

Tuesday 4/8/2014

April 9, 2014

Coach Al loves to honor requests (almost as much as he likes homemade chocolate bundt cake with rum reduction icing)!  Way to coach, Al!!

The Workout – mile repeats
Fun Group = 2
Fast Group = 3
BMTG = 4

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 4 miles).  There will be a long run Saturday departing the zero at 7:00:00 am.  Off the trail this week for 6.43 miles or 10.09 miles.  Breakfast at La Feria (2010 S Lamar) at 9:00:01 am.

Run every chance you get!

Thursday 4/3/2014

April 3, 2014

SAVE THE DATE!  Sunday, May 11, 2014 is the Daisy 5k.  You have plenty of time to convert that massive aerobic base from marathon training into an anaerobic speed machine.  You know you want to.  Sign up to RUN or VOLUNTEER.  Thank you and thank you ARC!

The Workout – 1000 meter repeats
Fun Group = 2
Fast Group = 3
PYNOI Group = 5 (J, Kate, Amber, Mark, Todd, Kelly, Gary, Penny, Jules, Eliot)

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 (or whatever brings you joy).  Breakfast at Galaxy Cafe (1000 W Lynn) at 8:50:01 am (or whenever you get there).

Run every chance you get!

Tuesday 4/1/2014

April 1, 2014

Mega thanks to Dr. Jonathan from Performance Wellness for coming out to take care of some fools on April Fools Day!  He was there until almost 8 pm!!  Way to coach, Al!

The Workout – Fartleks – 1 minute slow, 1 minute fast, 1 minute slow, 1.5 minutes fast, 1 minute slow, 2 minutes fast, 1 minute slow, 2.5 minutes fast, 1 minute slow, 3 minutes fast, 1 minute slow, 2.5 minutes fast, 1 minute slow, 2 minutes fast, 1 minute slow, 1.5 minutes fast, 1 minute slow, 1 minute fast, done

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 (or whatever brings you joy).  Breakfast at Galaxy Cafe (1000 W Lynn) at 8:50:01 am (or whenever you get there).

Run every chance you get!