Archive for November, 2014

Thursday 11/27/2014

November 27, 2014

Happy Thanksgiving!  As promised, there was no workout this evening.

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Mostly on the trail this week for 10 miles or 18 miles (10 mile loop plus the lollipop plus 2 x Wilke).  Breakfast at Don Dario’s (8801 I-35 S) whenever you get there.

Run every chance you get!

Tuesday 11/25/2014

November 25, 2014

Reminder #1 – there will be NO WORKOUT on Thursday.  Check out twenty-six.two’s monster hill workout for a challenging alternative.

Reminder #2 – we still need 5 people to help out with our Decker water stop.  FIVE!  Don’t make me beg.  Email Evan and let’s close this bad boy out.

Reminder #3 – this coming Tuesday is the first Tuesday of December.  Dr. Jonathan from Performance Wellness will be at the track to fix whatever has you caddywhompus.

The Workout – 3 x 1600

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Mostly on the trail this week for 10 miles or 18 miles (10 mile loop plus the lollipop plus 2 x Wilke).  Breakfast at Don Dario’s (8801 I-35 S) whenever you get there.

Have a great Thanksgiving!

Run every chance you get!

Thursday 11/20/2014

November 20, 2014

Mega thanks to everyone who attempted to break Evan’s inbox!  We have 7 slots left that need filling.  Fill ’em!  Please!!  Way to coach, Al!

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 trails this week for 11.65 miles or 21.59 miles.  There will be water/Gatorade every 4 miles…to go along with the 100% chance of thunderstorms (possibly severe).  Breakfast at Little Mexico whenever you get there.

More News – there will NOT be a hill workout on Thanksgiving day (one week from today).  If you’re looking for an alternative you can check out the twenty-six.two monster hill workout at 8 am.  Visit their web site for more info.

Run every chance you get!

Tuesday 11/18/2014

November 18, 2014

Decker is in less than THREE weeks!  Time to break Evan’s inbox.  The sooner he tells me has enough help at the water stop, the sooner this space can be occupied with great quotes and cute photos.  Way to coach, Al!

The Workout – 5 x 1000

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 trails this week for 11 miles or 20ish miles.  11 milers will cut across at 35th (map coming soon).  There will be water/Gatorade every 4 miles…to go along with the 100% chance of thunderstorms (possibly severe).  Breakfast at Little Mexico whenever you get there.

Run every chance you get!

Thursday 11/13/2014

November 13, 2014

There is a large sign at the O. Henry track proclaiming a resurfacing is to commence shortly.  If that work interferes with a Tuesday workout please proceed north on Exposition then west on Bridle Path and convene at the triangular median per the contingency plan.  Way to coach, Al!

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 9 (10 mile loop minus a mile) or 17 miles (10 mile loop plus the lollipop).  Breakfast at Cafe Express (3418 N Lamar) at 10:01:01 am.

More News – Huge thanks to Evan for agreeing to Captain the Ship’s water stop at Decker on December 7th.  If you’d like to volunteer please let Evan know.  There are other volunteer opportunities available but let’s get our water stop properly manned/womanned first.

Run every chance you get!

Tuesday 11/11/2014

November 11, 2014

So much to be thankful for in this month of Thanksgiving.  Mega thanks to Nick and Yas for the challenging route on Saturday, the even more challenging mountain of breakfast tacos, and the excellent hospitality!

Huge thanks to Evan for agreeing to Captain the Ship’s water stop at Decker on December 7th.  If you’d like to volunteer please let Evan know.  There are other volunteer opportunities available but let’s get our water stop properly manned/womanned first.

Thanks also to Dr. Jonathan from Performance Wellness for braving the polar vortex and handling the ailments of the fools.

The Workout – down the ladder (1200, 1000, 800, 600, 400, 200)

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 morning.  On the trail this week for 9 (10 mile loop minus a mile) or 17 miles (10 mile loop plus the lollipop).  Breakfast at Cafe Express (3418 N Lamar) at 10:01:01 am.

Run every chance you get!

Thursday 11/6/2014

November 6, 2014

The Beer Mile World Championship is being held on December 3, 2014 (a Wednesday) from 6 pm to 9 pm.  Excellent.  You have four weeks…start training!

The Workout – 5 mile tempo

News – Saturday’s long run WILL NOT be departing the zero at 7:00:00 am.  It will instead by departing from Nick and Yas’ house at 7:00:00 am on Saturday for runs of 9 miles or 15 miles.  Here are some mapmyrun maps if you like them better (9 miler, 15 miler).

Gatorade at mile 2.4 (everybody)
Gatorade at mile 5 (9 milers)
Gatorade at mile 6.6 (15 milers)
Gatorade at mile 7.7 (9 milers)
Gatorade at mile 9 (15 milers)
Gatorade at mile 12 (15 milers)

Breakfast at Nick and Yas’ house immediately following the run.

Run every chance you get!

Tuesday 11/4/2014

November 4, 2014

“Life is short…running makes it seem longer.” – Baron Hansen

Due to the weather, our monthly visit from Dr. Jonathan from Performance Wellness was moved from 1st Tuesday to 2nd Tuesday.  Be sure to bring your ailments to the workout on 11/11/2014.

The Workout – 4 x 800

News – there will be a hill workout on Thursday (5 mile tempo).  Saturday’s long run WILL NOT be departing the zero at 7:00:00 am.  It will instead by departing from Nick and Yas’ house at 7:00:00 am on Saturday for runs of 9 miles or 15 miles.  Breakfast at Nick and Yas’ house immediately following the run.

Run every chance you get!