Archive for March, 2015

Tuesday 3/31/2015

March 31, 2015

So long March and with it the first quarter of the year.  There will be a happy hour to celebrate spring equinox and various other excuses to drink AFTER the workout on Thursday (yes, this Thursday…April 2nd) at La Mancha (2203 Hancock).  Please email Heather and let her know if you plan to be there.

The end of March also means that Dr. Jonathan from Performance Wellness will be at the Tuesday workout next week (first Tuesday is 4/7/2015).  Bring your tweaks!

The Workout – partner 400s (6) and 3 person relay (3 laps each)

News – there will be a hill workout on Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4, 7, or 10 miles.  The parking lot will most likely be closed again for the Mighty Texas Dog Walk.  Plan accordingly.  Breakfast at Little Mexico (2304 S 1st) at 8:55:55 am.

Run every chance you get!

Thursday 3/26/2015

March 26, 2015

*HEADS UP*  The Austin Urban Music Festival will be taking place at Auditorium Shores on Friday and Saturday.  It looks like the Auditorium Shores parking lot will be closed again.  Find an alternate.  One Texas has been a good alternative.

The Workout – tempo runs of 3 miles or 5 miles

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 6, 8, or 10 miles.  6 milers come straight back via S Lamar and 8 milers do not complete the 4 mile loop.  There will be water/Gatorade at the following locations:

Gatorade @ W Live Oak/S 1st (mile 3 – everyone)
Gatorade @ Barton Hills/Wilke (mile 6 – 8 & 10 milers)
Water @ the rock (mile 8.5 – 10 milers)

There are, of course, some early/extra options:

4:30 am – 20 miles at 8:30 – 8:45 per mile from One Texas.  Not returning to the zero at 7:00:00 am.  Big et al.
6:10 am – 21 miles FROM THE BREAKFAST PLACE (5.3 miles).  Meet the group at 7:00:00 am.  Run back to the breakfast place.  8:00 – 8:10 per mile.  Kate et al.

Breakfast at Cheko’s (1304 W Koenig) at 9:03:03 am.

Run every chance you get!

Tuesday 3/24/2015

March 24, 2015

*HEADS UP*  The Austin Urban Music Festival will be taking place at Auditorium Shores on Friday and Saturday.  It looks like the Auditorium Shores parking lot will be closed again.  Find an alternate.  One Texas has been a good alternative.

The Workout – 5k/10k training
5k = 5 x 1000 @ 3 sec < 5k pace
10k = 10 x 1000 @ 3 sec < 10k pace

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 5 miles…3 milers cut across at Meredith).  There will be a long run departing the zero at 7:00:00 am on Saturday.  Off the trail this week for 6, 8, or 10 miles.  6 milers come straight back via S Lamar and 8 milers do not complete the 4 mile loop.  Breakfast at Cheko’s (1304 W Koenig) at 9:03:03 am.

Run every chance you get!

Thursday 3/19/2015

March 19, 2015

Don’t forget the parking lot at the zero (Auditorium Shores) is closed.  Park at whatever alternate spot you want (most will use One Texas).  Remember, if you’re a minute late…we’ll be a minute down the trail.

The Workout – big finish 800s
Fun Group = 3
Fast Group = 4
PYNOI = 8 (Kate, Keir, Kelly, Russell)

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. There are several early/extra options:

6:00:00 am – depart One Texas, run/walk to the rock, return.  4 miles at roughly 11:30 per.  Al et al.
6:10 am – depart One Texas, run down Congress and up S 1st.  6 miles at roughly 8 per.  J et al.
6:25 am – depart Cafe Express (the breakfast place), 16.6 miles total at roughly 8 per.  Kate et al.
6:30 am – depart One Texas and run 15 miles at roughly 8:45 per.  Big et al.

The 6:30 am group IS NOT returning to the zero at 7:00:00 am.  The others are.

Breakfast at Cafe Express (3418 N Lamar) at 8:50:50 am.

Run every chance you get!

Tuesday 3/17/2015

March 17, 2015

The parking lot at Auditorium Shores is definitely closed now.  Please plan accordingly for Saturday’s long run.  One Texas has historically been a good option.  We parked there the entire time the zero was being redone without incident.  That doesn’t mean that this Saturday won’t be the first incident.  You should park where you’re comfortable parking.

The Workout – ladder
Fun Group = 200, 400, 800, 800, 400, 200
Fast Group = 200, 400, 800, 1600, 800, 400, 200

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 Cafe Express (3418 N Lamar) at 8:50:50 am.

Run every chance you get!

Thursday 3/12/2015

March 12, 2015

Plan on parking at One Texas on Saturday morning as the recently reopened park is being taken over by SXSW related activities (of which I will not opine).

The Workout – 6 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week for 7.77 miles or 11.00 miles. It’s important to know that, as mapped, it is necessary to cross the MoPac footbridge to the north side about 2 miles into the run and then cross back to the south to enjoy Stratford.  There will be water/Gatorade at the following spots:

water @ the rock (mile 2 – everyone)
Gatorade @ Redbud/Lake Austin (mile 4.5 – everyone)
Gatorade @ Windsor/Hopi Trail (mile 7 – 11 milers)
water @ the rock (mile 5.77 for the 7.77 milers and mile 9 for the 11 milers)

There are a few early options:

5:45 am – lollipop plus Wilkes (7 to 9 miles at a good clip).  J et al.
5:50 am – FROM THE BREAKFAST PLACE.  7 miles at 8 – 8:15 per.  And back to the breakfast place.  2 miles at 8 – 8:15 per.  Kate et al.
6:00:00 am – 4 mile run/walk at 11:30 per.  Al et al.
6:00 am – 20 miles at 8:30 – 8:45 per.  Not returning to the zero to join the group at 7:00:00 am!  Big et al.

Breakfast at La Feria (2010 S Lamar) at 9:09:09 am.

Run every chance you get!

Tuesday 3/10/2015

March 10, 2015

*ANOTHER HEADS UP*  There are signs in the Auditorium Shores parking lot indicating that the park will be closed for the next two Saturdays.  It is unclear if that means the parking lot will be closed as well but I’d go ahead and plan on that being the case.  Looks like it’s back to One Texas.

The Workout – timed mile, Indian file mile, 2 x 3 person relay

News – there will be a hill workout on Thursday (6 mile tempo).  If you want to go less than 6 miles you can turn on Bridle Path and head back to Expo for 3ish.  There will be a long run departing the zero at 7:00:00 am Saturday.  Off the trail this week for 7.77 miles or 11.00 miles.  Breakfast at La Feria (2010 S Lamar) at 9:09:09 am.

Run every chance you get!

Thursday 3/5/2015

March 5, 2015

*HEADS UP*  The Heart of Texas Regatta will be occurring during our long run on Saturday morning.  There will be tons of oblivious spectators all along the trail (especially east of 35 on the north side), bridges (especially MoPac), and on the boardwalk (first time).  Try not to crush them.

The Workout – hilly 1000m repeats
Fun Group = 3
Fast Group = 4
PYNOI Group = 7 (Rich “it’s lonely at the top” Janes)

News – there will be a long Saturday departing the zero at 7:00:00 am.  On the trail this week for 4, 7, or 10 miles.  Breakfast at El Gallo (2910 S Congress) at 8:57:11 am.

Run every chance you get!

Tuesday 3/3/2015

March 3, 2015

Happy March!  Thanks to Dr. Jonathan from Performance Wellness for braving the mud and getting fools fixed!

*HEADS UP*  The Heart of Texas Regatta will be occurring during our long run on Saturday morning.  There will be tons of oblivious spectators all along the trail (especially east of 35 on the north side), bridges (especially MoPac), and on the boardwalk (first time).  Try not to crush them.

The Workout – progressive 800s (first one at Yasso pace then 2 seconds faster each rep)
Fun Group = 4
Fast Group = 6

News – there will be a hill workout on Thursday (repeats).  There will be a long Saturday departing the zero at 7:00:01 am (just kidding…we’ll be starting at 7:00:00 am).  On the trail this week for 4, 7, or 10 miles.  Breakfast at El Gallo (2910 S Congress) at 8:57:11 am.

More News – there will be a Juan in a Million challenge soon.  Start stretching your stomachs.  Eric has been the king for more than 5 years…5 years!  Come on!!

Run every chance you get!