Archive for August, 2015

Thursday 8/27/2015

August 27, 2015

This coming Tuesday, September 1st, is the first Tuesday of the month.  Dr. J from Performance Wellness will be at the workout.  Show him what you got!

The following Tuesday, September 8th, we will be joined by folks from TomTomRollerTek and nuun.  Thank you Austin Runners Club!

Speaking of ARC, the Decker Half Marathon price goes up $10 before the end of this month.  ARC members also get a $10 discount.  Best deal on a half marathon in town…maybe any town!

The Workout – tempo runs of 3 miles (turn around at the cooler), 4 miles (turn around at the first Mt. Laurel) or 5 miles

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 11.25 miles or 6 miles (u-turn at Windsor/Harris).  There will be gatorade at the following spots:

24th/Rio Grande – mile 2
Expo/Mt. Laurel – mile 4.5
Shoal Creek/41st – mile 7
24th/Rio Grande – mile 9

Since everyone will be passing the 24th and Rio Grande stop twice I will put an enormous amount of liquid there.  Breakfast at Cheko’s (1304 Koenig) at 9:09:09 am.  There will be cake for August birthdays!

Run every chance you get!

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Tuesday 8/25/2015

August 26, 2015

Tonight’s workout marked the last Tuesday of August which makes next week’s Tuesday workout the first Tuesday of September.  Dr. J from Performance Wellness will be in the house to fix whatever is broken (for the most part).

Also, don’t forget the Decker Half Marathon price goes up $10 before the end of this month.

The Workout – mile repeats
Fun/Half Marathon Group = timed mile, indian file mile
Fast/Full Marathon Group = timed mile, indian file mile, timed mile

News – there will be a hill workout on Thursday.  Tempo runs of 5 miles (fast/full) or 4 miles (fun/half…u-turn at Mt. Laurel).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 11.25 miles or 6 miles (u-turn at Windsor/Harris).  There will be gatorade at the following spots:

24th/Rio Grande – mile 2
Expo/Mt. Laurel – mile 4.5
Shoal Creek/41st – mile 7
24th/Rio Grande – mile 9

Since everyone will be passing the 24th and Rio Grande stop twice I will put an enormous amount of liquid there.  Breakfast at Cheko’s (1304 Koenig) at 9:09:09 am.  There will be cake for August birthdays!

Run every chance you get!

Thursday 8/20/2015

August 20, 2015

The Decker Half is kind of a big deal around here.  In 10 short days the price goes up $10.  Get ahead of that and register now!  If you’re a member of Austin Runners Club you get a $10 discount.

3M registration increases by $10 tomorrow at a minute after midnight.

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 4 or 10 miles.  Please let Coach Al know if you can lead a pace group!  There are two early groups (tote your own liquids) that will be doing extra and then meeting the group at 7:00:00 am:

5:20 am, Jim et al, 10.54 miles @ 8:20 – 8:30 per
5:50 am, Big et al, 6.87 miles @ 9:00 +/- per

Breakfast at Maudie’s Too (1212 S Lamar) at 8:55:55 am.

Run every chance you get!

Tuesday 8/18/2015

August 18, 2015

In addition to the recent memo on cups and keys, there is another important thing to know as our Marathon/Half Marathon Training Program ramps up.  Besides being a venue for our Tuesday/Thursday workouts, it may surprise some of you to learn that O. Henry is actually a school.  School begins in about a week and with that so does football season.  If you arrive for a Tuesday workout and there is an OFFICIAL O. Henry activity (such as a football game replete with officials, down markers, scoreboard and the like) proceed north on Exposition to Bridle Path and turn left.  The workout will convene at the triangular median at Bridle Path/Meadowbrook.  On Thursdays head north on Exposition and turn right on 12th and right on Norwalk.  The workout will convene at Norwalk/Marlton.

There are many unofficial activities that occur at O. Henry.  Don’t be confused by that.

The Workout – 3 x 1200 plus 3 person relay

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 4 or 10 miles.  Breakfast at Maudie’s Too (1212 S Lamar) at 8:55:55 am.

Run every chance you get!

Thursday 8/13/2015

August 13, 2015

To round up from 10.43 miles to more like 11 miles we will start Saturday morning’s run by heading south on the sidewalk from the zero, west on the Riverside sidewalk, and then back east once the trail joins the sidewalk.  Once we pass the zero we will head east per the map below.  Those of you with Garmins or other GPS devices will have approximately an hour and a half to worry about the extra .1 you’ll be covering.  Way to coach, Al!

The Workout – tempo runs of 3 miles or 4 miles

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 5 miles or 11 miles.  5 milers return to the zero via S 1st.  There will be water/Gatorade at the following spots:

Travis Heights/Mariposa (mile 2ish)
Oltorf/Lamar (mile 4ish)
Barton Hills/Wilke (mile 6ish)
The Rock (mile 8ish)

Breakfast at El Mercado (1302 S 1st) at 9:01:01 am.

Run every chance you get!

Tuesday 8/11/2015

August 12, 2015

Thank you to all of the pace group leaders from last Saturday…you’re well on your way to a sweet, new ARC hat!  Coach Al needs your help again this Saturday.  Please email him and let him know which group you can lead.  Way to coach, Al!

The Workout – 3-person relay (2 laps each) plus
Newcomers = 1 x 1000
Half Marathoners = 2 x 1000
Marathoners = 3 x 1000

News – there will be a hilly tempo run of 3 miles or 4 miles on Thursday.  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 5 miles or 11 miles.  5 milers return to the zero via S 1st.  The routes are slightly short on distance but, fear not, we will find a perfect add on.  There will be water/Gatorade at the following spots:

Travis Heights/Mariposa
Oltorf/Lamar
Barton Hills/Wilke
The Rock

Breakfast at El Mercado (1302 S 1st) at 9:01:01 am.

Run every chance you get!

Thursday 8/6/2015

August 6, 2015

A few notes for the new folks (and reminders for the not so new).  Note 1 – Cups.  Take a cup, use it, store it somewhere, use it again, restore it somewhere, use it again, and throw it away when you’re done.  The two most important things regarding cups are to use as few as possible and throw them away when it’s outlived its useful life.  Note 2 – Keys.  Keep your keys with you or find a spot to hide them.  We had an incident where someone’s keys were left in the truck during a track workout.  A perp walked up to the truck, pressed the unlock button on every key sitting there until a car responded, relieved the car of its contents (wallet, phone, etc…) and left undetected.  This occurred while we were just a few feet away.  Note 3 – Paces.  If you have your training plan already and are having trouble running the pace prescribed, worry not.  Remember, it’s a hundred degrees outside and it won’t be in February.  I may be hard to imagine, but it probably won’t be this hot in just a few short weeks.  The pace will still be challenging but you’ll find your way to it.  Thanks to Chelsea for reminding us of this happy fact!

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 morning.  On the trail this week for 4, 7, or 10 miles.  Coach Al needs a few more pace group leaders so please shoot him an email if you can lead a group!  Breakfast at Cafe Express (3418 N Lamar) at 8:59:59 am.

Run every chance you get!

Tuesday 8/4/2015

August 4, 2015

First Tuesday was well attended with lots of new folks showing up for the timed mile (which kicks off the Austin Runners Club Marathon/Half Marathon Training).  Kendall from Hoka was there handing out shoes to wear test.  Colin Smith, last year’s Distance Challenge winner, attended the workout and showed fools that he’s not through winning by coasting to victory in the timed mile in 5:04.  Dr. Jonathan from Performance Wellness was working his magic in typical first Tuesday fashion.  Way to coach, Al!

The Workout – timed mile (followed by as many as two additional miles)

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 5 miles…3 milers turn around after 1.5 miles).  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.  Coach Al needs a few more pace group leaders so please shoot him an email if you can lead a group!  Breakfast at Cafe Express (3418 N Lamar) at 8:59:59 am.

Run every chance you get!