Archive for February, 2015

Thursday 2/26/2015

February 26, 2015

Next Tuesday is the first Tuesday of March.  First Tuesday means Dr. Jonathan from Performance Wellness will be in the house.  Bring what you got!

The Workout – tempo runs of 3.04 miles or 5.01 miles

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 10.09 miles.  There are three early options (all will be back to the zero by 7:00:00 am to join the group):

5:00:00 am – 10.09 miles run/walk at 11:30 per mile. Al et al.
5:20 am – 10 miles on the trail starting to the east from the zero at 8:45ish per mile.  Big et al.
5:55 am – 20 miles starting at the BREAKFAST PLACE w/ the first 7 miles at 8:10 per mile.  Kate et al.

The 10.09 mile route that the group is doing starting at 7:00:00 am will have water/Gatorade at the following locations:
Gatorade at Woodlawn/Palma Plaza (mile 2.5)
Gatorade at Expo/Mountain Laurel (mile 5)
Water at the Rock (mile 8)

Breakfast at El Borrego De Oro (3900 S Congress) at 9:00:01 am.

Run every chance you get!

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Tuesday 2/24/2015

February 24, 2015

Thank you to Heather for organizing the accidentally stealth happy hour.  The email was sent but not received by very many people if any.  Despite that…roughly 20 showed up.  Stay tuned for a reload!

The Workout – ladder (1600, 1200, 800, 400)

News – there will be a hill workout on Thursday (tempo runs of 3.04 miles or 5.01 miles).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 10.09 miles.  There will be some groups starting early and doing extra…details to follow.  Breakfast at El Borrego De Oro (3900 S Congress) at 9:00:01 am.

Run every chance you get!

Thursday 2/19/2015

February 19, 2015

Repeats!

The Workout – 800m repeats from Joe’s tree
Fun Group = 4
Fast Group = 6
PYNOI = 10 (Amber, Claudia, Kate, Chris, J)

News – there will be a long run departing the zero on Saturday at 7:00:00 am.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Little Mexico (2304 S 1st) at 9:00:01 am…or 7:00:01 am if it’s thunderstorming.

Run every chance you get!

Tuesday 2/17/2015

February 17, 2015

Congrats to everyone who ran the Austin Marathon or Half Marathon!  It was great to see you all out there working hard and having fun.

Also, thank you to everyone who contributed to the Shipmate of the Year fund!  Your generosity continues to amaze me year after year.  It’s such a cool and fun thing to do for folks that do so much for the group.  You guys are awesome.  Congrats to Jerie for being named Shipmate of the Year!

With the marathon behind us, Thursday evenings we will start alternating between tempo runs and hill repeats.  This Thursday we will kick off the repeats!  Way to coach, Al!

The Workout – Fartleks (3:00 on, :30 off, 3:00 on, :30 off, 2:30 on, :30 off, 2:00 on, :30 off, 1:30 on, :30 off, 1:00 on)

News – there will be a hill workout on Thursday (repeats).  There will be a long run departing the zero on Saturday at 7:00:00 am.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Bacon (900 W 10th) at 9:00:01 am.

Run every chance you get!

Thursday 2/12/2015

February 12, 2015

Way to coach AND lug the water, Al!

The Workout – 2 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 7.61 miles or 10.17 miles.  There will be gatorade at the following locations:  24th/Rio Grande (mile 2), Expo/Windsor (Mile 4), Raleigh/Enfield (mile 6), and water at the rock (mile 8).  Breakfast at Maudie’s (1212 S Lamar) at 8:53:53 am.  There will be an Austin Marathon on Sunday.

Run every chance you get!

Tuesday 2/10/2015

February 10, 2015

Mega thanks to everyone who volunteered to hang flyers on doors along the marathon route!  You guys made it look easy!  Way to coach, Al!!

Thanks also to Dr. Jonathan from Performance Wellness for coming out to handle those pesky pre-marathon aches/pains.

For you viewing pleasure, please enjoy this video as you complete your mental preparation for this weekend’s Austin Marathon.  You’ll want to pay special attention to the part that starts at 0:00 and ends at 6:31.

The Workout – 6 x 400 (with a partner)

News – there will be a hill workout on Thursday (2 mile tempo).  There will be a marathon party on Friday.  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 7.61 miles or 10.17 miles.  There will be gatorade at the following locations:  24th/Rio Grande (mile 2), Expo/Windsor (Mile 4), Raleigh/Enfield (mile 6), and water at the rock (mile 8).  Breakfast at Maudie’s (1212 S Lamar) at 8:53:53 am.  There will be an Austin Marathon on Sunday.

Run every chance you get!

Thursday 2/5/2015

February 5, 2015

Don’t forget that Dr. Jonathan from Performance Wellness will be at Tuesday’s workout to help remove excuses prior to the Austin Marathon.

Don’t forget if you volunteered to help hang flyers on doors along the marathon route on Saturday to show up for breakfast at Cafe Express!  Thank you to everyone who volunteered or tried to volunteer for filling the spots in record time!!

Don’t forget that tomorrow is the last day to submit your nomination for Shipmate of the Year!  We’ll continue collecting for the Shipmate of the Year fund up to and including the marathon party (Friday, Feb 13).  Speaking of the party…the weather is looking quite nice so I’ll be opening up a few more spots.  Watch your inbox!

The Workout – 3 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 8 miles or 10 miles. 8 milers will head out 4 miles and turn around.  Breakfast at Cafe Express (3418 N Lamar).

Run every chance you get!

Tuesday 2/3/2015

February 3, 2015

Tonight’s workout was cancelled due to nasty weather which made the grassy part of the track unusable (and the alternative iffy due to wet roads/traffic).  Dr. Jonathan from Performance Wellness will be here Tuesday of next week.  Way to coach, Al!

Updates:

We have accumulated sufficient volunteers to complete the flyers on doors task.  Thank you all!  You rock!!

The marathon party continues to be oversold.  I’m still entertaining sad stories, cash bribes, and other assorted shenanigans for entry.  Hit me up!

Shipmate of the Year nominations are being accepted through this Friday only.  I’m loving the responses!

The Workout – 5 x 1000 (had it not been cancelled)

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 morning.  On the trail this week for 8 miles or 10 miles. 8 milers will head out 4 miles and turn around.  Breakfast at Cafe Express (3418 N Lamar).  There will be flyer hanging directly after breakfast (for those who have signed up).

Run every chance you get!