Archive for February, 2016

Thursday 2/25/2016

February 25, 2016

Don’t forget that Dr. J from Performance Wellness will be at Tuesday’s workout!

Also, not this Saturday but next Saturday (March 5th) is the Heart of Texas Regatta on Lady Bird Lake.  Watch for these folks on the trail.

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 4, 6, or 10 miles.  4 milers turn around at 24th.  6 milers turn around at MoPac.  Breakfast at La Feria (2010 S Lamar) at 9:00:01 am with cake for February birthdays!

Run every chance you get!

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Tuesday 2/23/2016

February 25, 2016

Even with an unusual 29th day in February the month is drawing to a close.  This coming Tuesday’s workout is the first Tuesday of March so Dr. J from Performance Wellness should be at the workout to knockout your post marathon/half marathon aches and pains.  Way to coach, Al!

The Workout – Fartleks (up to 3 min fast in half minute increments w/ 1 min slow in between)

News – there will be a hill workout on Thursday (5 mile tempo).  There will be a 3 mile option as well, just u-turn at the water cooler that Coach Al will be spoiling you with at the 1.5 mile spot.  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 4, 6, or 10 miles.  4 milers turn around at 24th.  6 milers turn around at MoPac.  Breakfast at La Feria (2010 S Lamar) at 9:00:01 am with cake for February birthdays!

Run every chance you get!

Thursday 2/18/2016

February 18, 2016

The hill repeats were well received.  Way to coach, Al!

The Workout – 100o meter repeats
Fun Group = 3
Fast Group = 5

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.  Breakfast at Borrego de Oro (3900 S Congress) at 8:54:53 am.

Run every chance you get!

Tuesday 2/16/2016

February 16, 2016

Congrats to all those who ran the Austin Marathon and Half Marathon!  Congrats to all who volunteered or cheered!  Way to coach, Al!!

Congrats to Chelsea for bringing home Shipmate of the Year!

The Workout = 3 x 800/400

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 Borrego de Oro (3900 S Congress) at 8:54:53 am.

Run every chance you get!

Thursday 2/11/2016

February 12, 2016

Marathon weekend!!

The Workout – 2 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off/on the trail this week for 4 miles (the 4 mile loop), 6 miles (linked route but u-turn at 10th), 8 miles (linked route but u-turn at Bowman), or 11.06 miles.  Breakfast at Little Mexico (2304 S 1st) at 8:59:59 am.

More News – CALL YOUR SHOT!  Please email Coach Al with your anticipated finish time for the Marathon/Half Marathon on Sunday.  The shipmate who is closest to their called shot gets a FREE BREAKFAST courtesy of coach at an upcoming Saturday of their choosing.  Way to coach, Al!

Run every chance you get!

Tuesday 2/9/2016

February 10, 2016

The marathon party is FRIDAY.  You should have RSVP’d immediately upon receiving the evite as the party “sold out” in about 3 hours this year.  I’ve bumped the limit to way, way, way beyond what my house can reasonably hold.  The bounty on any unreasonable, last-minute requests has gone up accordingly.  It’s not too late to contribute to the Shipmate of the Year fund OR nominate who you think it should be (informally).

The Workout – 6 x 400

News – there will be a hill workout on Thursday (2 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off/on the trail this week for 4 miles (the 4 mile loop), 6 miles (linked route but u-turn at 10th), 8 miles (linked route but u-turn at Bowman), or 11.06 miles.  Breakfast at Little Mexico (2304 S 1st) at 8:59:59 am.

More News – CALL YOUR SHOT!  Please email Coach Al with your anticipated finish time for the Marathon/Half Marathon on Sunday.  The shipmate who is closest to their called shot gets a FREE BREAKFAST courtesy of coach at an upcoming Saturday of their choosing.  Way to coach, Al!

Run every chance you get!

Thursday 2/4/2016

February 5, 2016

The annual ship marathon party is coming up on Friday, February 12th.  Many thanks to everyone who has contributed to the Shipmate of the Year (SotY) award so far!  We’re on pace for record collections.  Don’t stop now!  Many of you have also nominated people you feel deserve to be SotY. Thank you and keep the nominations coming!  For many reasons, that process is a little less formal this year.  The party (my house) is beyond full so this should be a year to remember!

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 8 miles (7 mile loop plus a one mile out/back to Pfluger) or 10 miles (the 10 mile loop).  Breakfast at Cafe Express (3418 N Lamar) at 8:50:51 am.

More News – our flyer hanging adventure is set to occur THIS SATURDAY immediately following breakfast which is immediately following the regular Saturday long run.  If you claimed a volunteer spot, please be at Cafe Express by 10 am to receive your assigned route and flyers.  Thank you for making this task a little easier every year!

Run every chance you get!

Tuesday 2/2/2016

February 3, 2016

Mega thanks to Dr. Jonathan from Performance Wellness for coming out to work out those phantom pre-marathon aches/pains AND for the raffled off massages!  Thanks also to ARC for the Rogue gift card give away!

The Workout – 5 x 1000

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 8 miles (7 mile loop plus a one mile out/back to Pfluger) or 10 miles (the 10 mile loop).  Breakfast at Cafe Express (3418 N Lamar) at 8:50:51 am.

Run every chance you get!