Archive for May, 2016

Thursday 5/26/2016

May 27, 2016

“Be fit for more than the thing you are now doing.  Let everyone know that you have a reserve in yourself; that you have more power than you are now using.  If you are not too large for the place you occupy, you are too small for it.”

– James Garfield

The Workout – tempo runs of 5 miles or 3 miles, 3 milers u-turn at the cooler

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 Austin Diner (5222 Burnet Rd.) at 8:55:55 am.

Run every chance you get!

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Tuesday 5/24/2016

May 24, 2016

I’m pretty sure this guy thinks the 30 minute spread between men’s and women’s Boston qualifying times is perfectly legit.

The Workout – 800, 5 x 400 (w/ partner), 2 x 200

News – there will be a hill workout on Thursday (tempo runs of 5 miles or 3 miles, 3 milers u-turn at the cooler).  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 Austin Diner (5222 Burnet Rd.) at 8:55:55 am.

Run every chance you get!

Thursday 5/19/2016

May 19, 2016

Saturday’s long run IS NOT departing from the zero at 7:00:00 am.  Please see below for alternate location and other highly important info!

The Workout – hilly ladder (1600, 1200, 800, 400)

News – there will be a long run that is NOT departing the zero at 7:00:00 am Saturday morning.  It will instead be starting at Sandy’s mansion at 7:00:00 am!  Routes of 11.3 miles, 9 miles (turn around at the 2nd gatorade), or 4 miles (turn around at the 1st gatorade).  Breakfast (FREE) at the mansion as soon as you’re through running!

Run every chance you get!

Tuesday 5/17/2016

May 17, 2016

If real estate is all about location, location, location then running at this time of year is all about acclimation, acclimation, acclimation!  Way to coach, Al!

The Workout – timed mile, indian file mile, 3 person relay

News – there will be a hill workout on Thursday (repeats).  There will be a long run that is NOT departing the zero at 7:00:00 am Saturday morning.  It will instead be starting at Sandy’s mansion at 7:00:00 am!  Routes of 11.3 miles, 9 miles (turn around at the 2nd gatorade), or 4 miles (turn around at the 1st gatorade).  Breakfast (FREE) at the mansion as soon as you’re through running!

Run every chance you get!

Thursday 5/12/2016

May 12, 2016

Looks like we’ll be acclimating for the foreseeable future.  Please plan accordingly.  Way to coach, Al!

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.  Breakfast at Bacon (900 W 10th) at 9:00:01 am.

Run every chance you get!

Tuesday 5/10/2016

May 10, 2016

Acclimation – seasonal acclimation is defined as physiological adjustment by an organism to environmental change.  That’s definitely what happened this evening.  The first of many to come to be sure.

The Workout – 5 x 1000 meter repeats

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 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.  Breakfast at Bacon (900 W 10th) at 9:00:01 am.

Run every chance you get!

Thursday 5/5/2016

May 6, 2016

Cinco de Mayo hill repeats were aplastar!  That’s supposed to be “splash” in Spanish.

The Workout – long hill/short hill
Fun Group = 4
Fast Group = 6

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On/off the trail this week for 5 miles (as mapped but turn around at Wilke), 8 miles (as mapped with one Wilke on the way out and one Wilke on the way back), or 10 miles (as mapped with one Wilke on the way out and one Wilke on the way back AND completing the 4 mile loop).  Breakfast at Hoover’s at 8:54:53 am.

Run every chance you get!

Tuesday 5/3/2016

May 4, 2016

Mega thanks to Dr. J from Performance Wellness for dropping in on first Tuesday.  Fools barely let him get his table set up before they were both on it and in line for it.  Workout wise there was only a minimum amount of whining due to coach’s absence.   Way to coach from afar, Al!

The Workout – 800/400 x 3

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/off the trail this week for 5 miles (as mapped but turn around at Wilke), 8 miles (as mapped with one Wilke on the way out and one Wilke on the way back), or 10 miles (as mapped with one Wilke on the way out and one Wilke on the way back AND completing the 4 mile loop).  Breakfast at Hoover’s at 8:54:53 am.

Run every chance you get!