Archive for June, 2014

Thursday 6/26/2014

June 26, 2014

This coming Tuesday is the first Tuesday of July…Dr. Jonathan from Performance Wellness will be at the workout fixing what needs fixing on most of you.  Way to coach, Al!

The Workout – long hill/short hill 800s
Fun Group = 3
Fast Group = 5
PYNOI Group = 10 (J, Kate)

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Don Dario’s (8801 S IH 35) at 8:58:58 am.

Run every chance you get!

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Tuesday 6/24/2014

June 25, 2014

It’s heating up and will continue to do just that for the next couple/few months.  Arrive at the workout well hydrated and keep pounding the liquids during (not just water…you need some electrolytes).  Way to coach, Al!

The Workout – 400s, etc…
Fast Group = timed 400, 7 x 400 w/ a partner, 3-person relay (two complete laps each), timed 400
Fun Group = timed 400, 5 x 400 w/ a partner, 3-person relay (two complete laps each)

News – there will be a hill workout on 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, or 10 miles.  Breakfast at Don Dario’s (8801 S IH 35) at 8:58:58 am.

Run every chance you get!

Thursday 6/19/2014

June 19, 2014

With the marathon year half over, now is a good time to review the 2014 Marathon Calendar and let me know if any changes need to be made on your behalf.  Way to coach, Al!

The Workout = 5 mile tempo (PYNOI = Chris)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 6.43 miles, 10.09 miles, or 16.52 miles (both).  Breakfast at Freddie’s Place (1703 S 1st) at 8:50:50 am.

Run every chance you get!

Tuesday 6/17/2014

June 17, 2014

Correction to last Tuesday’s report…there was no farewell to Jared 400.  History has been rewritten (a la 1984).  This evenings workout started with a farewell to Jared 400.  Farewell, Jared.

The Workout – ladder/scaffold
Fun Group = 200, 400, 800, 800, 400, 200
Fast Group = 200, 400, 800, 1600, 800, 400, 200
PYNOI = 200, 400, 800, 1600, 1600, 1600, 800, 400, 200 (Mary Christine Reed)

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 6.43 miles, 10.09 miles, or 16.52 miles (both).  Breakfast at Freddie’s Place (1703 S 1st) at 8:50:50 am.

Run every chance you get!

Thursday 6/12/2014

June 12, 2014

The Workout – ladder

Fun Group = 1600, 800, 400
Fast Group = 1600, 1200, 800, 400
PYNOI = 1600, 1200, 800, 400, 400, 800, 1200, 1600 (Jared, Kate, Chris, Kelly)

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Taqueria Chapala (2101 E Cesar Chavez) at 8:55:55 am.

Run every chance you get!

Tuesday 6/10/2014

June 10, 2014

Happy 100th marathon, Sandy!  Way to coach, Al!

The Workout – ladder
Fun Group = 1600, 800, 400
Fast Group = 1600, 1200, 800, 400

News – there will be a hill workout on 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, or 10 miles.  Breakfast at Taqueria Chapala (2101 E Cesar Chavez) at 8:55:55 am.

Run every chance you get!

Thursday 6/5/2014

June 5, 2014

SAVE THE DATE!  As Heather mentioned via email this week…this coming Tuesday, June 10th, we’ll have a POST workout happy hour at La Mancha (2203 Hancock) to celebrate Sandy’s 100th marathon.  Way to coach, Al!

The Workout – 3 mile tempo (PYNOI = Sandy, Chelsea, Kelly, Amy, Ryder)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 7.5 miles (turn around at the boat docks on the 11.07 mile route), 11.07 miles, or 18 miles (completing this route gets you free breakfast from Coach Al).  Breakfast at La Feria (2010 S Lamar) at 9:01:01 am.

More News – if you finish breakfast in time, don’t forget the boardwalk grand opening is 10:00 am on Saturday on the east side near Lakeshore/Riverside.

Yet More News Still – there is more activity going on at the track (test holes drilled every quarter lap or so).  Be mindful of the contingency plan if the track is not available on any Tuesday/Thursday:

Tuesday – proceed north on Exposition, turn west (left) on Bridle Path and convene at the triangular median at Bridle Path/Meadowbrook.
Thursday – proceed east (right) on 12th and south (right) on Norwalk and convene at Norwalk/Marlton.

Run every chance you get!

Tuesday 6/3/2014

June 5, 2014

Thanks to Dr. Jonathan for visiting us on first Tuesday (and thank you to ARC and Performance Wellness)!

Thank you to everyone who volunteered for the boardwalk clean-up!

The Workout – Fartleks

News – there will be a hill workout on Thursday (3 mile tempo, put your name on it by running it twice).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 7.5 miles (turn around at the boat docks on the 11.07 mile route), 11.07 miles, or 18 miles (completing this route gets you free breakfast from Coach Al).  Breakfast at La Feria (2010 S Lamar) at 9:01:01 am.

Run every chance you get!