Archive for July, 2014

Thursday 7/31/2014

July 31, 2014

Another month in the books!  Next Tuesday is the 1st Tuesday of August so be on the lookout for Dr. Jonathan from Performance Wellness.  Thanks, again, to everyone who volunteered to be at the rock this weekend to recruit folks for the marathon/half marathon training!  Way to coach, Al!

The Workout – 5 mile tempo (could drop it to 3 miles by cutting over at Meredith)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 11 miles (or 8 miles by turning right at Lake Austin and heading back to the zero).  Water/Gatorade at the following spots:

Water @ the rock
Gatorade @ Stratford/Redbud
Gatorade @ Windsor/Matthews
Water @ the rock

Breakfast at Cafe Express at 9:01:01 am.

Run every chance you get!

Tuesday 7/29/2014

July 29, 2014

A nice breeze kicked and brought with it some nice cloud cover.  It was as if Coach Al willed it upon us from the great white north.  Way to coach, Al!

The Workout – partner 1000s (4)

News – there will be a hill workout on Thursday (tempo…for real this time).  There will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week.  Route and distance TBA.  Breakfast TBA.

Run every chance you get!

Thursday 7/24/2014

July 25, 2014

Mega thanks to Russ for coaching the ship on Thursday!  Way to coach, Russ!!

The Workout – Russ Fartlek 1200s

News – there will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Maria’s Taco Express at 8:55:55 am.

Run every chance you get!

Tuesday 7/22/2014

July 22, 2014

The Workout – Fartleks (3 on 1 off)
Fun Group = 5 ons
Fast Group = 8 ons

News – there will be a hill workout Thursday (tempo).  There will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Maria’s Taco Express at 8:55:55 am.

Run every chance you get!

Thursday 7/17/2014

July 18, 2014

We’re just about there on volunteers for the marathon/half marathon recruitment drives.  Please help Coach Al fill in the blanks on the weekend of 8/2 – 8/3!

The Workout – 3 mile tempo (the double was eliminated due to the weather that was forecast to blow in…a lot of fools did it anyway…and then some did a triple)

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 6.8 miles (the 10.17 mile route but cut over at Winsted just after mile 3) or 10.17 miles.  There will be water/Gatorade at the following spots:

Gatorade @ 24th/Rio Grande (2 miles – everybody)
Gatorade @ Expo/Greenlee (4 miles – 10.17 milers)
Water @ the boat docks (6 miles – 10.17 milers)
Water @ the rock (4 miles for the 6.8 milers and 8 miles for the 10.17 milers)

Breakfast at El Gallo (2910 S Congress) at 9:00:01 am.

Run every chance you get!

Tuesday 7/15/2014

July 15, 2014

We still need volunteers to let people know about the upcoming marathon/half marathon training.  The greatest need is on Saturday, July 26th, and Saturday, August 2nd.  There are still some slots on the Sundays as well but let’s get the Saturdays filled up pronto por favor!!  Email Coach Al and let him know if you can!

The Workout – as follows
Fun Group = timed 400, indian file mile, 3 person relay
Fast Group = timed 800, indian file mile, 3 person relay

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 6 miles (x2)).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 6.8 miles (the 10.17 mile route but cut over at Winsted just after mile 3) or 10.17 miles.  Breakfast at El Gallo (2910 S Congress) at 9:00:01 am.

Run every chance you get!

Thursday 7/10/2014

July 10, 2014

Don’t forget!!  Coach Al needs volunteers to help recruit for the marathon/half marathon training the last weekend of July and the first weekend of August.  It’s easy!  Email Coach Al if you can help.

The Workout – big finish 800s
Fun Group = 3
Fast Group = 5
PYNOI = 10 (J)

News – there will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Hoover’s (2002 Manor Rd.) at 8:55:55 am.

Run every chance you get!

Tuesday 7/8/2014

July 9, 2014

Coach Al needs your help!!  If you’re available the last weekend of July (26th/27th) and/or the first weekend of August (2nd/3rd)…it’s time to start recruiting for the annual Austin Runners Club FREE Austin Marathon training.  Your job will basically be to hang out at the rock and let people know about the program.  Please let Coach know if you can do it!

The Workout – ladder
Fun Group = 400, 800, 1600, 800, 400
Fast Group = 400, 800, 1600, 1600, 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.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Hoover’s (2002 Manor Rd.) at 8:55:55 am.

Run every chance you get!

Thursday 7/3/2014

July 4, 2014

Mega thanks to Penny for courageously taking the reins of Thursday’s workout when coach went MIA!  Way to coach, Penny!!

The Workout – 4 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 7 miles (it’s 1 mile to where the map starts and another mile back from where the map ends) or 10.2 miles (4 mile loop plus the lollipop plus Wilke coming and going).  Breakfast at Checko’s (1304 W. Koenig Lane) whenever you get there.

Run every chance you get!

Tuesday 7/1/2014

July 1, 2014

The year is officially half over (or half started…depending on your perspective)!  Thanks to Dr. Jonathan from Performance Wellness for paying us a visit.  Way to coach, Al!

The Workout – 1000 meter repeats
Fun Group = 3*
Fast Group = 5*
*First one = jog the curves, stride the straights.  Second one = jog north curve, stride the rest.  Third through fifth = all out.

News – there will be a hill workout on Thursday (4 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 7 miles (it’s 1 mile to where the map starts and another mile back from where the map ends) or 10.2 miles (4 mile loop plus the lollipop plus Wilke coming and going).  Breakfast TBA.

Run every chance you get!