Archive for October, 2015

Thursday 10/29/2015

October 30, 2015

People with knowledge of such things claim that conditions are ripe for yet another long run to be cancelled.  Rain isn’t enough, usually, by itself but lightning is an automatic nix.  Stay tuned!

The Workout – 2 mile tempo (map x 2)

News – there will allegedly be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 10 or 13 miles.  13 milers do 10 mile loop plus the Roy G. Guerrero Colorado River Extension.  Breakfast at Maria’s Taco Express when you get there.

More News – Dr. J from Performance Wellness will be at Tuesday’s workout.

Happy hour November 12th, RSVP to Heather.

Decker water stop December 6th, RSVP to Boz.

Decker registration cost is increasing this weekend.  Register now!

Don’t forget to set your clock back one hour when you go to bed Saturday night…and don’t forget to start wearing your brightest, most reflective, and blinkiest gear next week.  Especially on Thursdays!

Run every chance you get!

Tuesday 10/27/2015

October 27, 2015

Buckle up…we have a lot of ground to cover!

*SAVE THE DATE*  We will be celebrating WAY to much for me to try and list on Thursday, November 12th, at La Mancha (2203 Hancock) AFTER the Thursday workout.  Fools have been busy running marathons, 50ks, 50 milers, 100 milers, and saving peoples lives.  Please let Heather know if you plan on being there in THREE Thursdays!

This weekend we must endure yet another changing of the clocks.  That means that next week it will be dark during the evening workouts.  Please get out and dust off your bright clothes, reflective gear, and blinking lights.  Way to coach, Al!

Dr. J from Performance Wellness should be at Tuesday’s workout, one week from today.  It’s first Tuesday and there should not be any official O. Henry activities going on.  Bring Dr. J your two months worth of tweaks!

The Workout – 3 x 1600, 3 person 1/2 lap relay (forward/backward style)

News – there will be a hill workout on Thursday (2 mile tempo, linked route x2).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 10 or 13 miles.  13 milers do 10 mile loop plus the Roy G. Guerrero Colorado River Extension.  Breakfast at Maria’s Taco Express when you get there.

More News – don’t forget to email Boz if you can help out at the Decker water stop on December 6th.  Also, the cost of registering for Decker is about to climb again.  Register now!

Run every chance you get!

Thursday 10/22/2015

October 23, 2015

It’s a good thing we don’t cancel workouts based on weather forecasts!  As usual, the doomsayers were spewing what might keep you tuned in as opposed to what might keep you tuned up.  Way to coach, Al!!

The Workout – tempo runs of 5 miles or 4 miles…4 milers turn back at the water cooler

News – there will be a long run on Saturday morning departing from the zero at 7:00:00 am.  Off the trail this week for 13 miles or 7 miles (turn right off Expo at Windsor to Rio Grande).  There will be water/gatorade at the following spots:

water @ the rock
gatorade @ Expo/Windsor (7 milers turn right, 13 milers continue on Expo)
gatorade @ Balcones/Mt. Bonnell
gatorade @ Hancock/Shoal Creek
gatorade @ Rio Grande/29th

Breakfast at El Mercado (1302 S 1st) at 9:15:15 am.

More News – Don’t be fooled by imitation volunteer opportunities!  Aboard the Ship there are only a couple of closely guarded ones that earn you immediate cred.  One, if not the top, is our annual water stop at Decker.  You should have received an email from Boz alerting you of this within the last few days.  If you’re not running Decker…you should consider helping out at the water stop.  The race is December 6th at 8 am but volunteers will report at 7 am.  We typically take the first stop (mile 2, before the runners have had a chance to really spread out).  That also means you can be done relatively early.  Please email Boz and let him know if you can help out.  Your access to gatorade and water and cups and camaraderie may very well count on it (ok, it doesn’t…but I’m watching you nonetheless).

Run  every chance you get!

Tuesday 10/20/2015

October 20, 2015

According to the doomsayers on just about every source imaginable…it will most likely be storming on Thursday during workout time.  What does that mean, you ask?  Nothing.  If it materializes and is worthy of cancelling the workout we will let you know prior to the workout.  Way to coach, Al!

The Workout – 800m repeats, 3-person relay (2 laps each)
Fast/Marathon Group = 5 800s
Fun/Half Marathon Group = 4 800s

News – there will be a hill workout on Thursday, weather permitting (tempo runs of 5 miles or 4 miles…4 milers turn back at the water cooler).  There will be a long run on Saturday morning departing from the zero at 7:00:00 am.  Off the trail this week for 13 miles or 7 miles (turn right off Expo at Windsor to Rio Grande…coolers will mark both turns).  Breakfast at El Mercado (1302 S 1st) at 9:15:15 am.

Run  every chance you get!

Thursday 10/15/2015

October 15, 2015

Thanks to ARC for having the folks from TomTom, RollerTek, and Believe and Train at this evenings workout!  Lots of cool products, gear, and some giveaways!

Don’t be fooled by imitation volunteer opportunities!  Aboard the Ship there are only a couple of closely guarded ones that earn you immediate cred.  One, if not the top, is our annual water stop at Decker.  You should have received an email from Boz alerting you of this within the last few days.  If you’re not running Decker…you should consider helping out at the water stop.  The race is December 6th at 8 am but volunteers will report at 7 am.  We typically take the first stop (mile 2, before the runners have had a chance to really spread out).  That also means you can be done relatively early.  Please email Boz and let him know if you can help out.

Please let Coach Al know if you can be a pace leader Saturday!

The Workout – 5k time trial

News – there will be a long run departing the zero at 7:00:00 am on Saturday.  There will be a special guest starter!  On the trail this week for 4, 7, or 10 miles.  Breakfast at Maudie’s (1212 S Lamar) at 8:51:51 am.

Run every chance you get!

Tuesday 10/13/2015

October 13, 2015

Don’t be fooled by imitation volunteer opportunities!  Aboard the Ship there are only a couple of closely guarded ones that earn you immediate cred.  One, if not the top, is our annual water stop at Decker.  You should have received an email from Boz alerting you of this within the last few days.  If you’re not running Decker…you should consider helping out at the water stop.  The race is December 6th at 8 am but volunteers will report at 7 am.  We typically take the first stop (mile 2, before the runners have had a chance to really spread out).  That also means you can be done relatively early.  Please email Boz and let him know if you can help out.

The Workout – 400m repeats
Fast/Marathon Group = 6 w/ a partner and 4 solo
Fun/Half Marathon Group = 6 w/ a partner and 2 solo
Sandy Group = 6 w/ a partner and 6 w/ a partner (she can’t turn it off)

News – there will be a hill workout on Thursday (5k time trial).  There will be a long run departing the zero at 7:00:00 am on Saturday.  There will be a special guest starter!  On the trail this week for 4, 7, or 10 miles.  Breakfast at Maudie’s (1212 S Lamar) at 8:51:51 am.

Run every chance you get!

Thursday 10/8/2015

October 9, 2015

*SAVE THE DATE* The 5k time trail that you will use to update or set you marathon/half marathon goal is scheduled for Thursday, October 15th.  Start your taper NOW!!

The Workout – tempo runs of 7 miles or 4 miles (4 milers u-turned at the water fountains under Pfluger)

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 12.2 miles or 7.68 miles.  Please let Coach Al know if you want to lead a pace group!  There will be water/Gatorade at the following spots:

water @ the rock (mile 2, everyone)
Gatorade @ Expo/Windsor (mile 4, everyone…7.68 milers turn right)
Gatorade @ Hancock/Shoal Creek (mile 7, 12.2 milers only)
Gatorade @ 24th/Rio Grande (mile 10, 12.2 milers and mile 5.5, 7.68 milers)

Breakfast at Cafe Express (3418 N Lamar) at a quite ordinary 9:15 am.  There will be FREE cake to celebrate October birthdays…including at least one VERY special one!

Run every chance you get!

Tuesday 10/6/2015

October 7, 2015

Due to the O. Henry football game, the workout convened at Bridle Path per the contingency plan.  Being that it was first Tuesday that displaced Dr. Jonathan from Performance Wellness as well.  We appreciate his continued support and flexibility.  Thank you, Dr. J!

*SAVE THE DATE* The 5k time trail that you will use to update or set you marathon/half marathon goal is scheduled for Thursday, October 15th.  Start your taper NOW!!

The Workout – mile repeats
Fast/Full Marathon Group = 3
Fun/Half Marathon Group = 2

News – there will be a hill workout on Thursday (tempo runs of 7 miles or 4 miles).  7 milers, notice that the map shows you crossing at Barton Springs Road NOT the footbridge.  4 milers, run with the 7 milers to the water fountains under the Pfluger bridge and then retrace your steps.  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 12.2 miles or 7.68 miles.  There will be water/Gatorade at the following spots:

water @ the rock (mile 2, everyone)
Gatorade @ Expo/Windsor (mile 4, everyone…7.68 milers turn right)
Gatorade @ Hancock/Shoal Creek (mile 7, 12.2 milers only)
Gatorade @ 24th/Rio Grande (mile 10, 12.2 milers and mile 5.5, 7.68 milers)

Breakfast at Cafe Express (3418 N Lamar) at a quite ordinary 9:15 am.

Run every chance you get!

Thursday 10/1/2015

October 1, 2015

We’re allegedly getting pounded by multiple waves of weak cold fronts that will combine to make one pseudo decent one.  Saturday morning’s temp may well have a “5” as the first number.  The humidity is supposed to be pleasant as well.  I believe I speak for everyone when I say…finally.

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  ACL may interfere with parking so you may want to use One Texas as an alternate.  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!