Archive for September, 2015

Tuesday 9/29/2015

September 30, 2015

Cups – take one, use it until it’s unusable, properly dispose of it, and take another one.  Repeat as needed.  At the end of the workout there should be no cups stored and/or scattered about on the truck.  Please see previous rants on this topic to increase your awareness of its importance.  Maybe read an Ayn Rand novel.

The Workout – 1000 meter repeats
Fast/Marathon Group = 4
Fun/Half Marathon Group = 3

News – there will be a hill workout on Thursday (5 mile tempo).  You can make it 3 miles by cutting across at Meredith.  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 7 or 10 miles.  Breakfast at Hoover’s (2002 Manor Road) at 8:55:55 am.

Run every chance you get!

*Bonus Quote*

The question isn’t who is going to let me; it’s who is going to stop me.
– Ayn Rand

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Thursday 9/24/2015

September 25, 2015

Mega thanks to Heather for setting up another stellar happy hour at La Mancha!  The outpouring of love for Penny (PR/BQ), Sandy (6 marathons in 6 states in 6 days), Coach Al (4 marathons in 6 states in 6 days), Boz (PR/BQ), Maisie (PR…BQ coming up) and Chelsea/Shirley (lifesavers) was obvious and overwhelming.  It was unanimously decided that the only thing better than queso is FREE queso!

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 6.17 miles or 11.3 miles (both linked routes combined).  There will be Gatorade at Ben White between Congress and S 1st, 24th/Rio Grande, and ice cold water from the NEW fountains at the zero.  Breakfast at Cheko’s (1304 Koenig Lane) with FREE CAKE for September birthdays at 9:10:10 am!!

More News – The Decker Half is experiencing a price increase after 9/29.  Sign up now!

Run every chance you get!

Tuesday 9/22/2015

September 23, 2015

There was an official O. Henry football game in progress at workout time and the group followed the contingency plan like a boss!  Way to coach, Al…and way to head north on Expo and west on Bridle Path, gang!!

The Workout – 800s
Fast/Marathon Group = 6
Fun/Half Marathon Group = 5

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 morning.  Off the trail this week for 6.17 miles or 11.3 miles (both linked routes combined).  There will be Gatorade at Ben White between Congress and S 1st, 24th/Rio Grande, and ice cold water from the NEW fountains at the zero.  Breakfast at Cheko’s (1304 Koenig Lane) with FREE CAKE for September birthdays at 9:10:10 am!!

More News – there will be a happy hour at La Mancha (2203 Hancock) AFTER Thursday’s workout.  Yes, THIS THURSDAY!  Lots to celebrate.  Penny and Boz PRing and BQing at Tunnel Lite, Al & Sandy running ridiculously down the Center of the Nation, and some stuff I’m probably forgetting but will remember by then (and then forget again).  Please let our delightful social coordinator know if you plan on being there.

Run every chance you get!

Thursday 9/17/2015

September 17, 2015

Thank you all for your efforts in making the newcomers feel welcome.  It can be a little intimidating showing up for a group activity like this for the first time but y’all do a great job of taking the edge off.  Way to coach, Al!

The Workout – 4 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 7 or 10 miles.  We’re going old school with no pace groups.  DON’T PANIC!!  You can still run the same pace with the same people you’ve been running with…with just slightly less structure.  Breakfast at Hoover’s (2002 Manor Rd.) at 8:58:58 am.

Run every chance you get!

Tuesday 9/15/2015

September 15, 2015

It rained pretty hard at O. Henry from 4:50 pm to 5:10 pm.  It didn’t cool off much but at least it brought plenty of humidity.  Way to coach from afar, Al!

The Workout – ladder (1600, 1200, 800, 400…aka the easy week)

News – there will be a hill workout on Thursday (4 mile tempo).  There will be a long run departing the zero at 7:00:00 am Saturday.  On the trail this week for 7 or 10 miles.  Breakfast at Hoover’s (2002 Manor Rd.) at 8:58:58 am.

Run every chance you get!

Thursday 9/10/2015

September 10, 2015

The workout was cancelled due to much needed precipitation accompanied by thunder/lightning.  That being said, several fools were out on the route going all unofficial and whatnot.  Way to coach, Al!

The (cancelled) Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  Off/On the trail this week for 5 miles or 12 miles (the lollipop plus the 7 mile loop on the trail).  Mega thanks to whichever Higgi ends up starting the group AND putting Gatorade at Barton Hills/Wilke!!  Jim et al will be starting at 5:35 am for an extra 8 miles at 8:30 per before joining the group at 7:00 am.

Breakfast at Maria’s Taco Express at 9:05:05 am.

Run every chance you get!

Tuesday 9/8/2015

September 9, 2015

Thanks to Austin Runners Club for arranging the crowded house during Tuesday’s workout!  Shoes, watches, and hydration all-in-one.  Nice!!

The Workout – 8 x 400 (4 w/ a partner, 4 solo)

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/On the trail this week for 5 miles or 12 miles (the lollipop plus the 7 mile loop on the trail).  Mega thanks to whichever Higgi ends up starting the group AND putting Gatorade at Barton Hills/Wilke!!  Breakfast at Maria’s Taco Express at 9:05:05 am.

Shout Out! – the Lemon-Lime Gatorade you’ve enjoyed the last couple of workouts has been courtesy of TJ and the Davis Mountain Fitness Camp!  Several of you commented that it tasted extra good and it reminded me that I’ve been remiss in giving proper credit.  Thank you, TJ and DMFC!

Run every chance you get!

Thursday 9/3/2015

September 4, 2015

Tuesday, September 8th, we will be joined by folks from TomTomRollerTek and nuun (thank you Austin Runners Club).

The Workout – tempo runs of 6.5 miles and 4.03 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 7 or 10 miles.  Jim et al will be starting at 5:35 am for an extra 8 miles.  Breakfast at Borrego de Oro at 8:55:55 am.

Run every chance you get!

Tuesday 9/1/2015

September 1, 2015

Mega thanks to Dr. J from Performance Wellness for nearly pulling an all-nighter on fools with their various aches and pains.  As is always the case…we definitely got our money’s worth.  Way to coach, Al!

The Workout – 800 meter repeats
Fast/Marathon Group = 5
Fun/Half Marathon Group = 4

News – there will be a hill workout on Thursday (tempo runs of 6.5 miles and 4.03 miles).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 7 or 10 miles.  Breakfast at Borrego de Oro at 8:55:55 am.

More News – don’t forget that next Tuesday, September 8th, we will be joined by folks from TomTomRollerTek and nuun (thank you Austin Runners Club).

Run every chance you get!