Archive for October, 2014

Thursday 10/30/2014

October 30, 2014

You also need them so people can see you better after the time changes THIS WEEKEND!  It’s going to be getting dark when the workouts start next week.  Get some blinking lights and wear bright clothing…especially on Thursdays.  Way to coach, Al!

The Workout – 2 mile tempo (map x 2)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 10 miles or 13 miles.  The 10 miler should be self explanatory but here is a link to good way to make 13 miles.  Breakfast at Taqueria Arandas (2448 S 1st) at roughly 9:17:12 am.

Run every chance you get!

Tuesday 10/28/2014

October 28, 2014

*Disclaimer*  Do not click on this link if you’re offended by gratuitous use of the f-word, up to and including JFC, as well as other highly offensive and not politically correct items.  It’s pretty darn funny and oh so true.

The Workout – 3 x 1600

News – there will be a hill workout on Thursday (2 mile tempo, linked map x 2).  There will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 10 miles or 13 miles.  Breakfast TBA.

Run every chance you get!

Thursday 10/23/2014

October 24, 2014

“How often have I been reproved for not having a beautiful style.  My answer has always been that I shall learn to have a better style once they start judging races according to their beauty.  So long as it’s a question of speed then my attention will be directed to seeing how fast I can cover the ground.  Too many theories confuse the mind.  For fear of doing it wrong, one might as well do nothing and sit at home and study theories.”  – Emil Zatopek

The Workout – tempo runs of 4 miles or 5 miles (4 milers u-turned at Mountain Laurel)

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 6 miles or 13.57 miles (6 milers cut across Enfield to the Shoal Creek Trail).  Breakfast at El Gallo (2910 S Congress) whenever you get there.

Run every chance you get!

Tuesday 10/21/2014

October 21, 2014

“I love the fact that not many people can say ‘Oh, I went out and ran 20 miles today.’ I love how much dedication it takes and how much you learn about yourself, and your physical and mental limits. There’s just something about it.” – Shalane

The Workout – 800m repeats
Fun/Half Marathoners = 5
Fast/Full Marathoners = 8

News – there will be a hill workout on Thursday (tempo runs of 4 miles or 5 miles…4 milers turn around at Mountain Laurel…there should be a cooler there).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 6 miles or 13 miles (6 milers cut across Enfield to the Shoal Creek Trail).  Breakfast at El Gallo (2910 S Congress) whenever you get there.

More  News – there will be a happy hour post workout THIS Thursday at La Mancha.  Quite a bit has happened since the last one.  Coach Al ran his 100th marathon.  Bernadette ran her first marathon.  Jerie crushed a 10 minute PR.  Joe T. and the Cap’n both went sub 3.  Let’s go eat, drink, be merry, and celebrate Portland, Delaware, Twin Cities, St. George, Chicago, and Frankenthon!  Let Heather know if you can make it.

Even More News – in less than two weeks the time changes.  It’s already getting darker earlier and that will accelerate like Kate down the backstretch of an 800 meter repeat on Sunday, November 2nd.  Break out your reflective gear and blinking lights and let’s try to make it as hard as possible for people NOT to see us.

Run every chance you get!

Thursday 10/16/2014

October 17, 2014

When I race my mind is full of doubts – who will finish second, who will finish third? – Noureddine Morceli (in a Nike ad)

The Workout – tempo runs of 4 miles or 7 miles…7 milers ran both linked routes

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  On the trail this week for 7 miles or 10 miles.  Breakfast at Sazon (1816 S Lamar) at 9:02:03 am.

Run every chance you get!

Tuesday 10/14/2014

October 14, 2014

You have to forget your last marathon before you try another.  Your mind can’t know what’s coming.  – Frank Shorter

The Workout – 400m repeats (first 6 with a partner)
Fast/Marathon Group = 10
Fun/Half Marathon Group = 8

News – there will be a hill workout on Thursday (tempo runs of 4 miles or 7 miles…7 milers run both linked routes).  There will be a long run on Saturday departing the zero at 7:00:00 am.  On the trail this week for 7 miles or 10 miles.  Breakfast at Sazon (1816 S Lamar) at 9:02:03 am.

Run every chance you get!

Thursday 10/9/2014

October 9, 2014

Nice turnout for the 5k time trial!  If you weren’t able to make it but would like to tweak your training schedule based on any recent fitness gains you can email your new target to Vance.  Way to coach, Al!

The Workout – 5k time trial

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  Off the trail, again, this week for 12.56 miles or 7.68 miles.

Water @ the rock
Gatorade @ Expo/Windsor
Gatorade @ Jackson/40th
Gatorade @ 45th/Guadalupe
Gatorade @ San Jacinto/Dean Keeton
Water @ the finish

Breakfast at La Feria at 9:20:20 am with October birthday cake!

Run every chance you get!

Tuesday 10/7/2014

October 7, 2014

Huge thanks to Dr. Jonathan from Performance Wellness for coming out on first Tuesday and burning the midnight oil (he was still fixing stuff when I pulled out at 7:25 pm).

Belated and mega thanks to TJ and Davis Mountain Fitness Camps for the lemon/lime gatorade you’ve been enjoying for the last several workouts!

Congrats to everyone who ran St. George, Twin Cities, and Portland this past weekend…especially Bernadette who completed her first marathon EVER!!

Also, remember that Austin Marathon rates are increasing at 12:01 am TONIGHT!

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

News – there will be a 5k TIME TRIAL on Thursday.  You can use your time to update your goal for the marathon/half marathon or just throw down and talk smack with your running buddies.  There will be a long run on Saturday departing the zero at 7:00:00 am.  Off the trail, again, this week for 12.56 miles or 7.68 miles.  Breakfast at La Feria at 9:20:20 am with October birthday cake!

Run every chance you get!

Thursday 10/2/2014

October 2, 2014

It’s a busy marathon weekend.  Good luck to everyone doing St. George, Portland, and Twin Cities!  Someone from the group is doing a marathon just about every weekend for the rest of the year.  The 2015 calendar is brimming with activity and the 2016 calendar has a few entries as well.

Next Thursday, 10/9/2014, the workout will be a 5k time trial.  Your time can be used to update your marathon/half marathon goal due to the massive increase in speed you’ve experienced since joining the group.  Way to coach, Al!

The Workout – 5 mile tempo

News – there will be a long run on Saturday departing the zero at 7:00:00 am.  OFF the trail this week 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.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:55:55 am.

Run every chance you get!