Archive for December, 2014

Tuesday 12/30/2014

December 30, 2014

Tonight was the final workout of 2014.  Enjoy your New Years Eve and, more importantly, BE SAFE!

The Workout – 3 x (2 x 1200)

News – there will NOT be a hill workout on Thursday (New Years Day).  Please feel free to run anyway.  There will be a long run Saturday departing the zero at 7:00:00 am.  Off/On the trail this week for 15 miles or 14 miles.  Everyone will start with this 6.87 miler and then do the lollipop.  15 milers will add an extra mile by doing this twice.  Breakfast at Marisco Grill at 9:45:00 am.

Run every chance you get!

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Thursday 12/25/2014

December 26, 2014

Merry Christmas!  As previously reported, there was not a regularly scheduled workout Thursday.  There was, however, a hilly 4 mile tempo run from the mansion followed by a white elephant gift exchange.  There may have also been beer and bbq.

There will be no hill workout on Thursday (New Year’s Day).  Feel free to do a Black Eyed Pea Run of one variety or another.

News – there will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week for 11.65 miles or 21.59 miles.  There will be water and/or gatorade at the following spots:

Water at the rock (mile 2)
Gatorade at Expo/35th (mile 6)
Gatorade at Whiterock/Bullard (mile 10)
Gatorade at Arroyo Seco/Romeria (mile 14)
Gatorade at Duval/32nd (mile 18)

The ball fields at Whiterock/Bullard also have a water fountain.

Breakfast at Cafe Express whenever you arrive.

Run every chance you get!

Tuesday 12/23/2014

December 23, 2014

*REMINDER*  There will be no regularly scheduled workout on Thursday due to it being Christmas and all.  If you show up at O. Henry at 5:45ish you will most likely be alone.

The Workout – 1600, 3200, 2 x 800

News – there will be a hilly 4 mile tempo (map w/ elevation) starting at Sandy’s mansion at 4:00:00 pm on Thursday.  After the run there will be food/drink/white elephant gift exchange.  Participation is voluntary.  You should have already RSVP’d yesterday.  If not, email Coach Al and give it your best shot.  There will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week for 11.65 miles or 21.59 miles.  Breakfast at Cafe Express whenever you arrive.

Run every chance you get!

Thursday 12/18/2014

December 18, 2014

Next Thursday, December 25th, is Christmas.  There will be no regularly scheduled workout.  There will be a 4 mile hilly tempo run starting at Sandy’s mansion at 4:00:00 pm followed by food/drink/white elephant gift exchange.  Participation is voluntary.  Please RSVP to Coach Al by Monday, December 22nd!

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 13 miles or 18 miles.  There will be water or gatorade every few miles.  Breakfast at Borrego de Oro (3900 Congress) at 10:00:01 am.

Run every chance you get!

Tuesday 12/16/2014

December 16, 2014

*Reminder*  Christmas and New Years both fall on Thursdays.  There will be no regularly scheduled workout on either day.  On Christmas there will be a 4 mile hilly tempo run at Sandy’s mansion at 4:00:00 pm followed by food/drink/white elephant gift exchange.  On New Years there are many Black Eyed Pea runs that will help you get your year started off right.  Do one!

The Workout – 400m repeats (x12)

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 13 miles or 18 miles.  There will be water or gatorade every few miles.  Breakfast at Borrego de Oro (3900 Congress) at 10:00:01 am.

Run every chance you get!

Thursday 12/11/2014

December 11, 2014

Christmas and New Years both fall on Thursdays.  There will be no regularly scheduled workout on either day.  On Christmas there will be a hilly tempo run at Sandy’s mansion at 4:00:00 pm followed by food/drink/white elephant gift exchange.  On New Years there are many Black Eyed Pea runs that will help you get your year started off right.  Do one!

The Workout – 6 mile tempo – the linked route 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 8 miles or 13 miles.  8 milers can do the 7 mile loop and add a short out/back to the .5 (located just under the Lamar bridge) while the 13 milers can do the 10 mile loop plus the Colorado River extension through Roy G. Guerrero Park.  Breakfast at Hoover’s (2002 Manor) at 9:20:20 am.

Run every chance you get!

Tuesday 12/9/2014

December 9, 2014

It appeared as though Dr. Jonathan had his hands full with the post-Decker fallout.  Thank you, Dr. J and Performance Wellness!  It also appeared as though Decker was a success this year (again) with nearly 90% of the group raising their hands to indicate that they (a) ran the race and (b) PRd.  Way to coach, Al!  Way to go, ARC!

Mega thanks to Evan for taking the reins of the Ship water stop at Decker!

The Workout – 6 x 800

News – there will be a hill workout on Thursday (6 mile tempo – the linked route x 2).  Based on the barricades now in place around the track it may be touch and go for the next several weeks.  If you arrive on a Tuesday and the track is inaccessible, please refer to the contingency plan (proceed north on Expo to Bridle Path and go west).  If you arrive on a Thursday we should be able to convene in the parking lot and get the drills and tempo run done without much weeping/wailing/gnashing of teeth.  There will be a long run departing the zero at 7:00:00 am on Saturday.  On the trail this week for 8 miles or 13 miles.  8 milers can do the 7 mile loop and add a short out/back to the .5 (located just under the Lamar bridge) while the 13 milers can do the 10 mile loop plus the Colorado River extension through Roy G. Guerrero Park.  Breakfast at Hoover’s (2002 Manor) at 9:20:20 am.

More News – Christmas and New Years both fall on Thursdays.  There will be no regularly scheduled workout on either day.  On Christmas there will be a hilly tempo run at Sandy’s mansion at 4:00:00 pm followed by food/drink/white elephant gift exchange.  On New Years there are many Black Eyed Pea runs that will help you get your year started off right.  Do one!

Run every chance you get!

Thursday 12/4/2014

December 5, 2014

Dr. Jonathan from Performance Wellness will be at the workout on Tuesday, December 9th, to take care of any post Decker tweaks.

*SAVE THE DATE*  Thursday, December 25th, is Christmas!  There will not be a workout at O. Henry at 5:55:00 pm.  There will be a hilly little get together at Sandy’s mansion at 4:00:00 pm.  There may be running involved.  It may include Ladera Norte.  There may also be a White Elephant Gift Exchange.  Stay tuned for details!  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.  Off the trail this week for 11.65 miles or 21.59 miles.  Water or gatorade will be at the following spots:

water @ the rock
water @ the boat docks
gatorade @ Expo/35th
gatorade @ Great Northern/Bullard (plus water at the ballfields)
gatorade @ Arroyo Seco/Romeria
gatorade @ Duval/38th

Breakfast at El Mercado (1302 S 1st) whenever you get there.

Run every chance you get!

Tuesday 12/2/2014

December 2, 2014

Items of note:

It’s December!

The Austin Marathon will cost you $5 more at midnight tonight, the Austin Half Marathon will cost you $15 more.

Dr. Jonathan from Performance Wellness will be at the workout on Tuesday, December 9th, to take care of any post Decker tweaks.

*SAVE THE DATE*  Thursday, December 25th, is Christmas!  There will not be a workout at O. Henry at 5:55:00 pm.  There will be a hilly little get together at Sandy’s mansion at 4:00:00 pm.  There may be running involved.  It may include Ladera Norte.  There may also be a White Elephant Gift Exchange.  Stay tuned for details!  Way to coach, Al!!

The Workout – 2 x 1200, 4 x 800

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.  Off the trail this week for 11.65 miles or 21.59 miles.  Breakfast at El Mercado (1302 S 1st) whenever you get there.

Run every chance you get!