Archive for September, 2014

Tuesday 9/30/2014

September 30, 2014

So long September and 3/4s of the year!  Next Tuesday, 10/7/2014, will be the first Tuesday of the month…which means Dr. Jonathan from Performance Wellness will be at the workout doling out the FREE active release.  Way to coach, Al!

The Workout – timed mile, Indian file mile, half lap relays (every other one backwards)

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run on Saturday departing the zero at 7:00:00 am.  OFF the trail this week (finally) for 7 or 10 miles.  7 milers will depart the zero and do the Barton Hills lollipop.  10 milers will do the lollipop, plus finish the 4 mile loop, plus 2 Wilkes.  Nice!!  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:55:55 am.

Run every chance you get!

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Thursday 9/25/2014

September 25, 2014

Congrats to Sam, Mary, and Matt for winning the three entries into the Paleface Trail Race!  Thanks to Austin Runners Club for scoring them for us!  Way to coach, Al!  The $10 discount code for those of you who would like to run the race even though you didn’t win an entry is ARCPF14.

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail, again, this week for 6 or 11 miles.  Breakfast at Maudie’s (1212 S. Lamar) at 8:47:10 am.

Run every chance you get!

Tuesday 9/24/2014

September 24, 2014

The happy hour for R2R2R was excellent (some may claim it got a little TOO happy…don’t believe it)!  Way to coordinate, Heather!!  Shipmates also seemed to adjust well to the contingency plan as the workout on Bridle Path went off without a hitch.  Late in the 4th quarter, the O. Henry Mustangs were leading by a score of 14-8.  Go Mustangs!

The Workout – 800m repeats
Marathoners/Fast Group = 6
Half Marathoners/Fun Group = 4

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.  On the trail, again, this week for 6 or 11 miles.  Breakfast TBA.

More News – so my grand plan for “raffling” the Paleface Trail Race entries didn’t work very well so here is Plan B.  If you’re interested in one of the three comp race entries email me.  I will collect the names, put them on a scrap of paper (recycled of course), and draw them at random during Thursday’s workout.  Please respond no later than Thursday at noon.

Run every chance you get!

Thursday 9/18/2014

September 19, 2014

The clouds were ominous but the 30 or so shipmates who showed up Thursday evening were rewarded with a nice breeze and a cooling mist on the way out and a sweet tailwind on the way back.  Way to coach, Al!

The Workout – 4 mile tempo

News – there will be a long departing the zero at 7:00:00 am on Saturday.  On the trail (but counter clockwise) for 6 miles or 10 miles.  Breakfast at Cafe Express (3418 N Lamar) at 8:55:55 am.

More News – The Paleface Trail Run will be giving away three race entries at Tuesday’s track workout.  There may also be a discounted entry code for those who want to run but don’t win an entry.

Run every chance you get!

Tuesday 9/16/2014

September 16, 2014

A couple of notes about keys and whatnot.  We had an incident a year or so ago where a set of keys left in the bed of the truck was used to open a car parked nearby.  Said car was relieved of certain high value items.  All of this occurred while we were on the track.  If your car is parked nearby…the bed of the truck may not be the best spot to store your keys.

The Workout – miles, two miles, and 800s
Fast/Marathoners = 1 x 1 mile, 1 x 2 mile, 3 x 800
Fun/Half Marathoners = 1 x 1 mile, 2 x 800

News – there will be a hill workout on Thursday (4 mile tempo).  There will be a long departing the zero at 7:00:00 am on Saturday.  On the trail (but counter clockwise) for 6 miles or 10 miles.  Breakfast at Cafe Express (3418 N Lamar) at 8:55:55 am.

Run every chance you get!

Thursday 9/11/2014

September 11, 2014

I understand my visual mapping skills have been upstaged by the coiner of the “Meb”.  Way to dance, Evan!  I also understand that someone had a birthday and Tiff’s Treats were served.  Way to age, Amber!

The Workout – 3 mile tempo

News – there will be a long run departing SANDY’S MANSION on Saturday at 7:00:00 am for runs of 5.37 miles or 11.3 miles. There will be water/gatorade at the following places:

gatorade at Greystone/Mopac
gatorade at Hancock/Bull Creek
gatorade at Great Northern under the Far West ped bridge
water at Shoal Creek and the turnoff to the Far West ped bridge

FREE breakfast at the mansion to follow.  Way to coach, Al!

Run every chance you get!

Tuesday 9/9/2014

September 9, 2014

Mega mega thanks to Dr. Jonathan from Performance Wellness for bringing the healing!

The Workout – 400m repeats
Half/Fun Group = 8
Full/Fast Group = 12

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run departing SANDY’S MANSION on Saturday at 7:00:00 am for runs of 5.37 miles or 11.3 miles.  FREE breakfast at the mansion to follow.

Way to coach, Al!

Run every chance you get!

Thursday 9/4/2014

September 4, 2014

*SAVE THE DATE*  Not this Saturday but NEXT Saturday (9/13/2014) the Saturday long run will start/finish at Sandy’s mansion.  More info to follow.  Way to coach, Al!

The Workout – tempo runs of 4.03 miles or 6.42 miles

News –  there will be a long run Saturday departing the zero at 7:00:00 am.  On the trail this week for 5 or 10 miles.  Breakfast at Cheko’s (1304 W Koenig).

Run every chance you get!

Tuesday 9/2/2014

September 3, 2014

With August goes 2/3rds of the year.  Happy September!  Way to coach, Al!!  Dr. Jonathan from Performance Wellness should be in the house on Tuesday 9/9.  Mark your calendars and bring your ailments!

*REMINDER*  If you arrive for a Tuesday/Thursday workout and the football field is occupied by an OFFICIAL O. Henry event (fans loitering on the track, yard markers, game clock on, officials in striped uniforms, several big yellow buses, cheerleaders) continue north on Exposition to Bridle Path and go just west (left).  The workout will take place in that general area.  In perusing the football schedule, such an event is likely to occur on 9/23.

The Workout – 800 meter repeats
Half Marathoners/Fun Group = 4
Full Marathoners/Fast Group = 6

News – there will be a hill workout on Thursday (tempo runs of 4.03 miles or 6.42 miles).  6.42 milers will need to run BOTH linked routes.  There will be a long run Saturday departing the zero at 7:00:00 am.  On the trail this week for 5 or 10 miles.  Breakfast at Cheko’s (1304 W Koenig).

You might want to consider running every chance you get.