Archive for August, 2014

Thursday 8/28/2014

August 29, 2014

Mega congrats to Hannah for rocking first overall female at Thursday’s tempo run!  Way to coach, Al!!

The Workout – tempo runs of 4 miles or 5 miles

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 5 miles or 11 miles (the 5 mile route plus the linked route). There will be pace group leaders.  There will be water/gatorade at the following locations:

24th/Rio Grande
One Texas (in my truck at the start/between the 5 and 6/at the finish)
Ben White/between Congress & S 1st

We haven’t had the best of luck with the gatorade at 24th/Rio Grande.  Please be prepared for that particular cooler to be dumped out or stolen…especially with a UT home football game and Labor Day weekend on tap.  I have no idea why any of that matters but it does.

Breakfast at Sazon (1816 S Lamar) whenever you get there.

Run every chance you get!

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Tuesday 8/26/2014

August 27, 2014

Apologies for the tardiness of Tuesday night’s workout report.  Occasionally life occurs.

The Workout – Fartleks

News – there will be a hill workout on Thursday (tempo).  Fast/Full Marathoners are scheduled for 5 miles.  Fun/Half Marathoners turn around at Mountain Laurel (there will be a cooler there) for 4 miles.  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 5 miles or 11 miles (the 5 mile route plus the linked route). There will be pace group leaders.  There will be water/gatorade at the following locations:

24th/Rio Grande
One Texas (in my truck at the start/between the 5 and 6/at the finish)
Ben White/between Congress & S 1st

Breakfast TBA.

Run every chance you get!

Thursday 8/21/2014

August 21, 2014

We actually had enough water left to give Chelsea a pretty good dunking for the ALS ice bucket challenge.  Way to cool off, Chelsea!

The Workout – 1000 meter repeats
Fun/Half Marathoners = 3
Fast/ Full Marathoners = 5
PYNOI = 8 (Dr. Dugan)

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. There will be pace groups. Breakfast at Freddie’s Place (1702 S 1st) at 8:55:55 am.

Run every chance you get!

Tuesday 8/19/2014

August 19, 2014

You people are thirsty.  I increased the amount of fluid available by 41% week over week and it was still nearly depleted.  17 gallons total and I had to tip it to get some out for my ride home.  Much better job on the cups!  Way to coach, Al!!

The Workout – mile repeats
1st timers = 1
Fun/Half Marathoners = 2
Fast/Full Marathoners = 3

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 Freddie’s Place (1702 S 1st) at 8:55:55 am.

Run every chance you get!

Thursday 8/14/2014

August 14, 2014

We definitely broke a Thursday record for liquid consumption.  Way to coach, Al!

The Workout – tempo runs of 3 miles or 4 miles

News – there will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week for 4 miles or 11 miles (the linked route plus the 4 mile route).  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:05:05 am.

Run every chance you get!

Tuesday 8/12/2014

August 12, 2014

Cup Rant. There were cups everywhere after today’s workout. All over the truck, around the doors of the school, and even three inside the gate close to the track. Take a cup, use it until it’s unusable, and throw it away…please.

Coach Al resurrected the WOW award and bestowed upon relative newcomer Jimmy.  Way to whine, Jimmy and way to coach, Al!

The Workout – 1000 meter repeats
Half Marathoners = 3
Marathoners = 5

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 4 miles).  There will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week for 4 miles or 11 miles (the linked route plus the 4 mile route).  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:05:05 am.

Run every chance you get!

Thursday 8/7/2014

August 7, 2014

The Ship/Austin Runners Club annual marathon/half marathon training began in earnest at Tuesday’s workout.  If you’re planning on running the Austin Marathon/Half Marathon and would like a custom training plan (based on Run Less Run Faster) please email Vance your goal time OR a recent 1 mile/5k time.  It’s that simple.  Also, the group is, in general, a friendly lot…but please be extra mindful as the new folks trickle in over the next few weeks to make them feel welcome.

The Workout – long hill/short hill
Fun Group/Half Marathoners = 6
Fast Group/Full Marathoners = 9

As a sidenote to the workout, there was an extraordinary amount of whining.  Way to coach, Al!

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 4 miles or 10 miles.  Breakfast at La Feria (2010 S. Lamar) at 9:00:01 am.

Run every chance you get!

Tuesday 8/5/2014

August 6, 2014

The Ship/Austin Runners Club annual marathon/half marathon training began in earnest at Tuesday’s workout.  If you’re planning on running the Austin Marathon/Half Marathon and would like a custom training plan (based on Run Less Run Faster) please email Vance your goal time OR a recent 1 mile/5k time.  It’s that simple.  Also, the group is, in general, a friendly lot…but please be extra mindful as the new folks trickle in over the next few weeks to make them feel welcome.

Thanks to Dr. Jonathan from Performance Wellness for braving the heat on the first Tuesday of August!

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 on Saturday.  On the trail this week for 4 miles or 10 miles.  Breakfast at La Feria (2010 S. Lamar) at 9:00:01 am.

Run every chance you get!