Archive for August, 2016

Tuesday 8/30/2016

August 31, 2016

The next Tuesday workout we have will be the first Tuesday of September.  Dr. Jonathan from Performance Wellness should be there providing FREE active release treatments.  Way to coach, Al!

The Workout – 2 x 1200, 2 x 3-person relay (two frontwards, two backwards)

News – there will be a hill workout on Thursday (tempo runs of 5 miles or 3 miles, 3 milers u-turn at the cooler at Hillview/Tarryhollow).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 11 miles (this 10.43 mile route plus one of these), 6 miles (start on the linked 10.43 mile route but return to the zero via S Lamar), or 4 miles (start on the linked 10.43 mile route but u-turn at the cooler located at Travis Heights/Mariposa).  There will be water/gatorade at the following spots:

Gatorade @ Travis Heights/Mariposa
Gatorade @ Oltorf/S Lamar
Gatorade @ Barton Hills/Wilke
Water @ the rock

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

Run every chance you get!

Thursday 8/25/2016

August 25, 2016

Breakfast after Saturday morning’s long run will include FREE cake in celebration of August birthdays!  Way to coach, Al!!

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 4 miles or 10 miles.  Breakfast at El Gallo (2910 S Congress) at 8:55:55 am.

Run every chance you get!

Tuesday 8/23/2016

August 23, 2016

KEYS!  During Thursday’s tempo run I noticed lots of keys scattered here and there.  Some on my truck, some out on the big rocks that line the driveway, and some under the trees.  We had an incident a few years ago where, during a track workout, a thief walked around pushing buttons on keys until a car’s lights blinked.  The thief then emptied the car of a wallet and iPhone.  All of this occurred while we were literally feet away.  Protect your stuff!

Coach Al needs pace group leaders!  Let him know if you’re willing and able to help on Saturday morning.  You could earn a nickname!

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

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 4 miles or 10 miles.  Breakfast at El Gallo (2910 S Congress) at 8:55:55 am.

Run every chance you get!

Thursday 8/18/2016

August 19, 2016

Coach Al is still looking for pace group leaders for Saturday morning’s long run!  Let him know if you can help.

The Workout – 4 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 miles, 7 miles (start on linked route but u-turn at Windsor/Sharon), or 5 miles (start on linked route but u-turn at W 10th/Winsted).

Water/Gatorade at the following locations:
Gatorade @ 6th/Patterson
Water @ Enfield/Winsted
Gatorade @ Exposition/Mt. Laurel
Water @ 35th/Pecos (dry cleaners)

Breakfast at La Feria (2010 S Lamar) at 9:00:01 am.

Run every chance you get!

Tuesday 8/16/2016

August 17, 2016

The rain didn’t keep too many away from the workout.  Way to coach, Al!

The Workout – 1000m repeats
Fun/Half Marathoners = 3
Fast/Full Marathoners = 4

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 on Saturday morning.  Off the trail this week for 11 miles, 7 miles (start on linked route but u-turn at Windsor/Sharon), or 5 miles (start on linked route but u-turn at W 10th/Winsted).  Breakfast at La Feria (2010 S Lamar) at 9:00:01 am.

Run every chance you get!

Thursday 8/11/2016

August 11, 2016

The following two tidbits are mainly for the newcomers but a little refresher never hurt:

Keys – a lot of you leave your keys either on the truck or scattered among the various rocks and fences around O. Henry.  A word of warning.  He had an incident a few years ago where, during a track workout, a brave thief walked up to a collection of keys and pushed buttons until a car blinked.  They then preceded to empty the car of a wallet and and iPhone.  All while we were less than 30 – 40 yards away.  None of us saw a thing.

Cups – cup etiquette dictates that you take a cup, use it for the entire workout, and dispose of it when the workout is over.  Please don’t leave them on my truck or drop them on the ground.  Ever.

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 (again) for 4 or 10 miles.  Breakfast at Maria’s Taco Express at 9:01:01 am.

Run every chance you get!

Tuesday 8/9/2016

August 9, 2016

The marathon/half marathon training kick-off was, by all accounts, an enormously attended and successful event.  I counted 112 folks who braved the 102 degree temps to run their timed mile…and there were several who opted NOT to run.  Way to coach, Al!

Thanks to Nuun, Clif Bar, the Austin Marathon, and Austin Runners Club for their presence and contributions!!

Dr. J from Performance Wellness was also there doling out the FREE active release treatments in the midst of the mayhem.

The Workout – a timed mile (many did several)

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 (again) for 4 or 10 miles.  Breakfast TBA.

Run every chance you get!

Thursday 8/4/2016

August 5, 2016

As a reminder, Dr. Jonathan from Performance Wellness will be at the Tuesday workout next week (8/9/2016).  That also happens to be the day that many many newcomers will join us at the track for a timed mile to kick off our annual marathon/half marathon training.  Way to coach, Al!

The Workout – tempo runs of 5 miles or 3 miles, 3 milers u-turn at the water 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 3, 6, or 10 miles (counter-clockwise).  Breakfast at Checko’s (1304 W Koenig) at 9:02:02 am.

Run every chance you get!

Tuesday 8/2/2016

August 3, 2016

As a reminder, Dr. Jonathan from Performance Wellness will be at the workout a week from today (8/9/2016).  That also happens to be the day that many many newcomers will join us at the track for a timed mile to kick off our annual marathon/half marathon training.  Way to coach, Al!

The Workout – 1600, 6 or 4 x 400 (2-person relay)

News – there will be hill workout on Thursday (tempo runs of 5 miles or 3 miles, 3 milers u-turn at the water cooler).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 3, 6, or 10 miles (counter-clockwise).  Breakfast at Checko’s (1304 W Koenig) at 9:02:02 am.

Run every chance you get!