Archive for December, 2015

Tuesday 12/29/2015

December 30, 2015

The month (which in December means the year as well) is drawing to a close.  Not a big deal except that means that this coming Tuesday is the first Tuesday of the month (which in January means the year as well) so Dr. Jonathan from Performance Wellness will be at the workout tweaking your tweaks.

The Workout – Fartleks

News – there will be a hill workout Thursday (5 mile tempo).  There will be a happy hour immediately following the workout (or in many cases in lieu of the workout) at La Mancha (2203 Hancock).  RSVP to Heather ASAP!  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On/off the trail this week for 14 miles (linked route but cut across at MLK to Rio Grande plus the 10 mile loop) or 15 miles (linked route plus the 10 mile loop).  Breakfast at Cafe Express (3418 N Lamar) at 9:50:50 am.

Run every chance you get!

Thursday 12/24/2015

December 25, 2015

Merry Christmas!

Excellent post workout shindig and White Elephant gift exchange at the mansion on Christmas Eve.  Way to coach, Al!  Way to hostess (with the mostest), Sandy!!  I must say…the number of alcohol related gifts was both inspiring and concerning.

The Workout – 4 mile tempo

News – there will be a very long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 11.65 miles or 21.59 miles.  There will be water/Gatorade at the following spots:

The Rock
Expo/Mt. Laurel
Great Northern/Hunt Trail
Arroyo Seco/Romeria
Duval/38th

Breakfast at Maria’s Taco Express (2529 S Lamar) as soon as you get there.

More News – there will be a post workout happy hour at La Mancha (2203 Hancock) immediately following Thursday’s workout.  There is much to celebrate…not the least of which is the closing out of 2015 and the looking forward to 2016.  Please let Heather know if you plan on attending.  This is especially important since it is New Year’s Eve.  Don’t delay!!

Run every chance you get!

Tuesday 12/22/2015

December 24, 2015

Please excuse both the tardiness and brevity of this report. I’m disconnected from my typical technology so this is being crafted on my phone.

The Workout – 1 mile, 2 mile, 2 x 800

News – Thursday’s hill workout (4 mile tempo) will depart from Sandy’s mansion at 5:55 pm (not O. Henry).  The workout will be followed by snacks/appetizers/drinks and a White Elephant gift exchange for all who wish to participate.  Way to coach, Al!!  There will be a very long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 11.65 miles or 21.59 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) as soon as you get there.

Run every chance you get!

Thursday 12/17/2015

December 18, 2015

HEADS UP!  The tempo run on 12/24 (aka Christmas Eve) will occur but there will be a change of venue.  The tempo run will depart from Sandy’s Mansion (7510 Downridge) and be followed by a white elephant gift exchange, appetizers/snacks, and drinks.  Please RSVP to Coach Al if you’ll be there!

The Workout – 3 mile tempo

News – there will be a long run departing from the zero at 7:00:00 am on Saturday morning.  On/off the trail this week for 13 miles or 18 miles.  13 milers will start by running the lollipop and returning to the zero.  Once at the zero, continue running counterclockwise until reaching the north end of the S 1st bridge, cross the bridge, and finish at the zero.  18 milers will start by running the lollipop, adding one Wilke on the way out, one Wilke on the way back, and returning to the zero.  Once at the zero, continue running counterclockwise until you’ve run the entire 10 mile loop and returned to the zero.  There will be gatorade on Barton Hills near Wilke.  Breakfast at Chekos (1304 W Koenig) whenever you arrive.

More News – the Thursday workout on New Years Eve will occur as scheduled…and there MIGHT be a happy hour immediately after.  Stay tuned!!

Run every chance you get!

Tuesday 12/15/2015

December 15, 2015

HEADS UP!  The tempo run on 12/24 (aka Christmas Eve) will occur but there will be a change of venue.  The tempo run will depart from Sandy’s Mansion (7510 Downridge) and be followed by a white elephant gift exchange, appetizers/snacks, and drinks.  Way to coach, Al!

The Workout – 12 x 400 (6 with a partner and 6 without)

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run departing from the zero at 7:00:00 am on Saturday morning.  On/off the trail this week for 13 miles or 18 miles.  13 milers will start by running the lollipop and returning to the zero.  Once at the zero, continue running counterclockwise until reaching the north end of the S 1st bridge, cross the bridge, and finish at the zero.  18 miles will start by running the lollipop, adding one Wilke on the way out, one Wilke on the way back, and returning to the zero.  Once at the zero, continue running counterclockwise until you’ve run the entire 10 mile loop and returned to the zero.  There will be gatorade on Barton Hills near Wilke.  Breakfast at Chekos (1304 W Koenig) whenever you arrive.

More News – the Thursday workout on New Years Eve will occur as scheduled.

Run every chance you get!

Thursday 12/10/2015

December 10, 2015

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

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 11.65 miles or 21.59 miles.  There will be water/gatorade at the following spots:

The Rock
Expo/Mt. Laurel
Great Northern/Hunt Trail
Arroyo Seco/Romeria
Duval/38th

Breakfast at Maria’s Taco Express (2529 S Lamar) whenever you arrive.

Run every chance you get!

Tuesday 12/8/2015

December 9, 2015

Mega thanks to everyone who volunteered for our Decker Water Stop!  You’ve earned FREE water and gatorade at every workout you choose to attend!!  Way to coordinate, Boz, and way to coach, Al!

The Workout – 6 x 800

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 11.65 miles or 21.59 miles.  There will be gatorade all over the place (exact spots in Thursday’s report).  Breakfast at Maria’s Taco Express (2529 S Lamar) whenever you arrive.

Run every chance you get!

Thursday 12/3/2015

December 4, 2015

Dish got clipped by a driver more interested in what was happening on facebook than what was on the road in front of her.  She made what appeared to be eye contact with him and then reengaged with her phone and rolled off a stop sign on Pecos.  He was wearing a bright headlamp and a very large, very reflective vest.  Assume that some/most drivers want you dead and plan accordingly.

The Workout – 5 mile tempo

News – there will be a long run Saturday morning departing the zero at 7:00:00 am.  On/off the trail this week for 10 miles (linked route plus the 4 mile loop) or 13 miles (linked route plust the 7 mile loop).  There will be a gatorade on Ben White between Congress and S 1st.  Breakfast at El Mercado (1302 S 1st) whenever you get there.

Run every chance you get!

Tuesday 12/1/2015

December 2, 2015

Hello December!  Huge thanks to Dr. Jonathan from Performance Wellness.  Those pre-Decker ailments were kicking and I heard many positive comments from fools post-treatment.  Speaking of Decker, don’t forget to volunteer for the ship water stop (if you’re not running)!

The Workout – 2 x 1200, 4 x 800

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a long run Saturday morning departing the zero at 7:00:00 am.  On/off the trail this week for 10 miles (linked route plus the 4 mile loop) or 13 miles (linked route plust the 7 mile loop).  Breakfast at El Mercado (1302 S 1st) whenever you get there.

Run every chance you get!