Archive for September, 2016

Tuesday 9/27/2016

September 29, 2016

The Workout – 800m repeats
Fun/Half Marathon Group = 5
Fast/Full Marathon Group = 6

News – there will be a hill workout on Thursday (5 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 (linked route plus the 4 mile loop counterclockwise) or 6 miles (start on the linked route but u-turn at the cooler).  Breakfast at Cafe Express (3418 N Lamar) when you get there.

Run every chance you get!

Thursday 9/22/2016

September 23, 2016

The Workout – 4 mile tempo

News – there be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar).

Run every chance you get!

Tuesday 9/20/2016

September 20, 2016

Coach Al assures us that if the pace group leaders sign up early that the oppressive weather will be behind us within the week.  Hook a brother up!  Let coach know if you can lead a group this Saturday and take FULL credit for any good weather that comes our way.  Way to coach, Al!

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

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.  On the trail this week for 4 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar).

Run every chance you get!

Thursday 9/15/2016

September 15, 2016

Coach Al STILL needs your help with two things:

Thing 1 = If you have availability this Sunday, 9/18, there is still one shift (10 am to noon) to recruit new runners for our marathon/half marathon training at the CAR2GO Marathon Relay.  Let coach know if you can help.

Thing 2 = Coach needs pace group leaders for Saturday morning’s long run.  Let him know if you can lead a group!

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 7.61 miles or 12.09 miles.  There will be Gatorade at the following spots:

24th/Rio Grande – mile 2
Expo/Windsor – mile 4
45th/Bull Creek – mile 6
40th/Shoal Creek – mile 8
24th/Rio Grande (again) – mile 10

Breakfast at El Borrego de Oro (3900 S Congress) at the precise moment of your choosing.

Run every chance you get!

Tuesday 9/13/2016

September 13, 2016

Coach Al needs your help with two things:

Thing 1 = If you have availability this Sunday, 9/18, there are three possible shifts to recruit new runners for our marathon/half marathon training at the CAR2GO Marathon Relay.  Let coach know if you can take a shift from 6 – 8 am, 8 – 10 am, or 10 am – noon and he will provide more detail on what to expect.

Thing 2 = Coach needs pace group leaders for Saturday morning’s long run.  Let him know if you can lead a group!

The Workout – 2 x (4 x 400)

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 Saturday morning.  Off the trail this week for 7.61 miles or 12.09 miles.  There will be Gatorade at the following spots:

24th/Rio Grande – mile 2
Expo/Windsor – mile 4
45th/Bull Creek – mile 6
40th/Shoal Creek – mile 8
24th/Rio Grande (again) – mile 10

Breakfast at El Borrego de Oro (3900 S Congress) at the precise moment of your choosing.

Run every chance you get!

Thursday 9/8/2016

September 9, 2016

Coach Al needs pace group leaders for Saturday morning.  Let him know if you can help!

*IMPORTANT*  Tuesday, September 13th, there is a football game scheduled at O. Henry.  Be prepared to respond per the contingency plan.  What is the contingency plan, you ask?  Continue north on Exposition to Bridle Path and go west.  The workout will convene at the triangular median where Bridle Path and Meadowbrook diverge.  This plan is in effect any time there is an official O. Henry activity occurring at what would normally be our scheduled workout time.  Official activities are identified by the presence of referees, yard markers, teams, cheerleaders, fans, and the like.  The schedule also shows a game on October 11th.  Those are the only two conflicts that I could find but that doesn’t mean they’re the only two that will occur (rainouts, reschedules, etc…).

The Workout – 6 mile tempo

News – there will be a long run departing the zero at Auditorium Shores at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at the precise moment you arrive.

Run every chance you get!

Tuesday 9/6/2016

September 7, 2016

Many thanks to Dr. Jonathan from Performance Wellness for helping fools work out their initial marathon training tweaks!

It also appears there was a shoe company out there but, since I had no idea they were coming and even less of an idea of who they were/are, I’ll just have to give them a generic thank you.  Thank you random shoe company.

The Workout – 800m repeats
Fun/Half Marathon Group = 4
Fast/Full Marathon Group = 5

News – there will be a hill workout on Thursday (6 mile tempo, linked route x 2…or once if you’d rather do 3 miles).  There will be a long run departing the zero at Auditorium Shores at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at the precise moment you arrive.

Run every chance you get!

Thursday 9/1/2016

September 2, 2016

Coach Al needs pace group leaders for Saturday morning.  Let him know if you can help!

Dr. J from Performance Wellness should be at Tuesday’s workout giving FREE active release treatments.

The Workout – 5 mile tempo (or 3 miles if you turned around at the cooler)

News – 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!