Archive for July, 2015

Thursday 7/30/2015

July 30, 2015

My goodness.  It may be somewhat gauche to say “what a party” when it’s at your house but WHAT A PARTY!!  It had nothing to do with the venue or host and EVERYTHING to do with the guests and guest of honor.  Thank you all for making Al’s retirement shindig one to remember.

*REMINDER*  Tuesday is the first Tuesday of the month so come ready for Dr. J from Performance Wellness.  The Austin Runners Club has also arranged to have last year’s Distance Challenge winner, Collin Smith, on hand to help us kick off the Marathon/Half Marathon Training Program.  There will also be reps from Hoka One One with shoes to wear test (if you arrive early).

The Workout – tempo/trail/repeats (Barton Creek Greenbelt to the Hill of Life)

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 6.79 miles or  10.17 miles.  You can make it 4 miles by doing an out/back to the cooler at 24th/Rio Grande.  Breakfast at El Gallo (2910 S Congress) at 9:01:01 am.

Run every chance you get!

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Tuesday 7/28/2015

July 28, 2015

As the mercury rises towards 100 so does the size of the group.  Both will make a run at it this coming Tuesday (August 4th) as it will be 1st Tuesday w/ Dr. J from Performance Wellness.  The Austin Runners Club has also arranged to have last year’s Distance Challenge winner, Collin Smith, on hand to help us kick off the Marathon/Half Marathon Training Program.  There will also be reps from Hoka One One with shoes to wear test (if you arrive early).  Overwhelmed?? Don’t be!!  Soak up as much or as little as you like…but be ready for the timed mile!

The Workout – 6 x partner 400s, 3-person half lap relay

News – the hill workout on Thursday will NOT convene at O. Henry Middle School.  It will convene at Big’s house at the normal time (wheels up at 5:55 pm) so that we can celebrate Coach Al’s retirement (from the work force, not the group) immediately following the workout.  You should have RSVP’d by now.  If not please do so within the next 5 minutes (burgers, chicken, and veggies need to be procured…along with a significant amount of ice cold beer).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for an undetermined amount of miles.  Breakfast location is also being debated.  Both will be decided in a beer fueled haze on Thursday evening at approximately 8:57:12 pm.

*A special note about Thursday’s tempo/repeat/trail run.  It’s a 4.6 mile loop if you do ONE Hill of Life repeat.  It’s about 3/4 of a mile (downhill) from the house to the low water bridge where the drills will be done.  It’s just a tad over a mile (and two creek crossings) from there to the bottom of the Hill of Life.  The Hill of Life is less than a half mile up (roughly .4) so each repeat would be roughly .8.  Zero repeats is about a 3.8 mile trail run, one is 4.6 miles (per the map), two is 5.4 miles, three is 6.2, etc…  There will be a cooler at the top.

Run every chance you get!

Thursday 7/23/2015

July 23, 2015

Next week’s hill workout (Thursday, July 30th) will also be Coach Al’s retirement party (from work NOT the running group).  We will convene at my house at the normal time (5:55 pm), do a short warm up run down to Barton Creek, do the drills, run up the greenbelt to the hill of life, do “quality” hill of life repeats, and head back to my house.  Email me if you plan on being there.  We will feast on hamburgers (and veggie burgers), guzzle ice cold beer, and probably nibble on a side or two.  There will be cake and cookies.  There will be water and gatorade (in addition to the aforementioned ice cold beer).  You don’t need to bring anything.  You don’t have to run.

The Workout – Hilly Ladder
Fun Group = 1600, 800, 400
Fast Group = 1600, 1200, 800, 400

News – 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.  NoMTG will be departing at 6:00 am for 5 miles extra at just under 9 per prior to meeting the group at 7:00:00 am.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:55:55 am.

Run every chance you get!

Tuesday 7/21/2015

July 22, 2015

If you volunteered to help out at the recruiting drive this weekend (or next)…don’t forget!

The Workout – Fartleks

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.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:55:55 am.

More News – the hill workout on Thursday, July 30th, will be a celebration of Coach Al’s retirement (from work NOT the running group)!  The workout will be a tempo/repeat/trail run combo…kinda like a retirement hat trick.  We’ll convene at my house, warm up run down to Barton Creek, drills, trail run to the hill of life, do “quality” hill of life repeats, and cool down run back to my house for ice cold beer, burgers, and some kind of veggie alternative.  Shoot me an email and let me know if you can make it!  Maps and more info to follow.

Run every chance you get!

Thursday 7/16/2015

July 17, 2015

Last night’s happy hour at La Mancha to usher Sandy out of the work force was standing room only!  Many, many thanks to everyone who showed up for making it a very special night…especially Heather, Chelsea, and Penny for their efforts in making it happen (along with anyone else working behind the scenes that I’m unaware of).  We even got her to say a few words!  Way to retire, Sandy!!

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10.43 miles.  There will be water/gatorade at the following spots:

Gatorade @ Travis Heights/Mariposa (mile 2)
Gatorade @ Oltorf/Lamar (mile 4)
Gatorade @ Barton Hills/ Wilke (mile 6)
Water @ the rock (mile 8ish)

NoMTG will be departing the zero at 5:50 am for 7 miles extra via out/back on Lake Austin at just below 9 per.  Breakfast at Bacon (900 W 10th) at 9:00:01 am.

Run every chance you get!

Tuesday 7/14/2015

July 14, 2015

I’m not sure if you’ve noticed (or been a victim yourself) but fools be falling.  We’ve had an epidemic of banged up knees and hands as well as some twisted ankles and face plants.  Fools most definitely be falling.  To put an end to it, or perhaps be better prepared for it, I’ve upgraded the first aid supplies in my truck in a very fall specific way.  Please hit me up if you happen to hit the ground (involuntarily).

The Workout – Yasso 800s
Fun Group = 4
Fast Group = 6

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a celebration at La Mancha immediately following the tempo run on Thursday to celebrate Sandy’s exit from the work force.  Fajitas/Margaritas/Beer.  Please RSVP to Heather by high noon tomorrow so we know how many to expect.  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10.43 miles.  There will be water/gatorade every few miles.  There will be some early/extra options in Thursday’s report.  Breakfast at Bacon (900 W 10th) at 9:00:01 am.

More News – *SAVE THE DATE*  Please mark your calendar for Thursday, July 30th.  There will be a special hill workout at a special (ok, just different) location followed by an extra special celebration.

Run every chance you get!

Thursday 7/9/2015

July 9, 2015

An enormous THANK YOU to everyone who volunteered to help Coach Al with recruiting for the Austin Runners Club Marathon/Half Marathon training coming up later this month and early next month.  It is a huge help to be able to count on y’all to step up when asked and much appreciated.

SAVE THE DATE!  Be sure to mark your calendar for Thursday, July 16th (yes, one week from today).  The hill workout will be followed by a happy hour at La Mancha to celebrate the fact that Sandy has elected to cease being a member of the workforce.  I know you’re all wondering how someone who is (or looks) so young could possibly be contemplating “retirement” but it’s true!  There will be fajitas, margaritas, and beer.  You might even be able to glean her secret recipe for early retirement after a drink or two.  Please RSVP to Heather and don’t dally.  It’s only a week away and the room only holds about 40.

SAVE ANOTHER DATE!  Fast forward two weeks and mark your calendar for Thursday, July 30th.  There will be a special hill workout at a special location followed by another special celebration.  More info to follow.

The Workout – 800s from Joe’s tree
Fun Group = 4
Fast Group = 6

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Jim et al will be starting at 5:20 am for 10.19 extra at roughly 8:30 per.  Tote your own water.  Meet at One Texas if the zero parking lot is closed.  NoMTG will be starting at 5:50 am for 7.39 extra at roughly 8:50 per.  Gatorade at Barton Hills/Wilke.  Meet at One Texas if the zero parking lot is closed.  Both early options will be joining the group at 7:00:00 am.

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

Run every chance you get!

Tuesday 7/7/2015

July 8, 2015

First Tuesday was off the hook!  We had our usual monthly visit from Dr. Jonathan from Performance Wellness (mega thanks!), folks from Aspire Beverage were on hand giving out FREE samples (thank you Austin Runners Club!), and Chauntae “Cheetah” Bayne came out to show us what it looks like to run FAST (thank you, Cheetah!).  Way to coach, Al!

The Workout – timed 200, 400, 800, 800, 400, 200 and a 3 person/half lap relay

News – there will be a hill workout on Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10 miles.  There will be at least two early options (details tomorrow).  Breakfast at El Borrego De Oro (3900 S Congress) at 9:00:01 am.

Run every chance you get!

Thursday 7/2/2015

July 2, 2015

Hello, July!

Coach Al needs your help recruiting for the Austin Runners Club Marathon/Half Marathon Training Program.  The recruiting drive will be on July 25th/26th and August 1st/2nd from 6:00 am – 9:00 am each day at the Rock (Veterans/Atlanta).  Major assistance needed on the Saturdays (25th and 1st) due to regular Ship long run overlap.  Email Coach and let him know what day and how long you can help.  Way to coach, Al!

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10.09 miles or 6 miles (u-turn at Niles/Hartford).  There will be water/gatorade at the following spots:

Mile 2 – Patterson/6th (gatorade)
Mile 4 – Jefferson/Northwood (gatorade)
Mile 6 – Expo/Mt. Laurel (gatorade)
Mile 8 – the Rock (water)

Breakfast at Hoover’s (2002 Manor Rd.) at 8:59:59 am.

Run every chance you get!

Tuesday 6/30/2015

July 1, 2015

Just like that, the year is half over (or half started…depending on your perspective).  Our next track workout will be the first Tuesday of July.  In addition to our regular visit from Dr. Jonathan from Performance Wellness, we’ll have some special guests courtesy of our friends at Austin Runners Club.  Chauntae “Cheetah” Bayne (9 time All-American sprinter from Stanford/UT) will be at the workout along with some reps from Aspire Beverage.  Adjustments/Advice/Aspire.

The Workout – 1000m repeats (each 3 seconds faster than the last)
Newcomers = 2
Fun Group = 3
Fast Group = 5

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.  Off the trail this week for 10.09 miles or 6 miles (u-turn at Niles/Hartford).  There will be water/gatorade every 2 miles.  Breakfast at Hoover’s (2002 Manor Rd.) at 8:59:59 am.

Run every chance you get!