Archive for October, 2016

Thursday 10/27/2016

October 27, 2016

Tuesday is the first Tuesday of November so Dr. J from Performance Wellness will be at the workout providing FREE active release treatments to get everyone ready for Run for the Water!  Skechers will also be at the workout with shoes for you to demo.

The Workout – 5.71 mile tempo run

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 13.32 miles or 7 miles (7 milers u-turn at Expo/Woodmont).  There will be water or Gatorade every few miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) when you get there.  We’ll be celebrating October birthdays (Sandy, etc…) with FREE cake!

Run every chance you get!

Tuesday 10/25/2016

October 25, 2016

Coach Al needs pace group leaders for Saturday morning’s long run. Let him know which group you’ll lead!

Next Tuesday is the first Tuesday of November so Dr. J from Performance Wellness will be at the workout providing FREE active release treatments to get everyone ready for Run for the Water!  Skechers will also be at the workout with shoes for you to demo.

We are also less than two weeks away from the time change that will be making our evening workouts occur in darkness.  Start rounding up your blinking lights, reflective gear, and brightly colored clothing (if you haven’t already)!

The Workout – 800s, 3 person relay
Fast/Full Marathon Group = 5 x 800, 3 person relay (2 laps each)
Fun/Half Marathon Group = 4 x 800, 3 person relay (2 laps each)

News – there will be a hill workout on Thursday (5.71 mile tempo run, partial RftW course).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 13.32 miles or 7 miles (7 milers u-turn at Expo/Woodmont).  Breakfast at Maria’s Taco Express (2529 S Lamar) when you get there.  We’ll be celebrating October birthdays (Sandy, etc…) with FREE cake!

Run every chance you get!

Thursday 10/20/2016

October 20, 2016

Coach managed to coordinate both an epic downhill finish and a sweet tailwind for tonight’s 5k time trial.  Way to coach, Al!

Let coach know if you can lead a pace group this Saturday.

The Workout – 5k time trial

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 10 miles.  Breakfast at Hoover’s (2002 Manor Rd) at 8:55:55 am.

Run every chance you get!

Tuesday 10/18/2016

October 19, 2016

The 5k time trial is Thursday!

Coach Al needs pace group leaders for Saturday morning’s long run.  Hook a brother up!

The Workout – 400m repeats
Fast/Full Marathon Group = 6 w/ a partner, 4 without
Fun/Half Marathon Group = 6 w/ a partner, 2 without

News – there will be a 5k time trial on Thursday.  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 10 miles.  Breakfast at Hoover’s (2002 Manor Rd) at 8:55:55 am.

Run every chance you get!

Thursday 10/13/2016

October 13, 2016

SAVE THE DATE!  The 5k time trial is scheduled for Thursday, October 20th.  That’s just one short week from today.  Start getting your mind right!

We need pace group leaders for Saturday morning’s long run.  Let me know which group you would like to lead.  Thanks!

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 12.34 miles (linked route x 2) or 8.17 miles (linked route plus an out and back to the 1 mile marker on the trail…the 1 mile marker is on the guardrail of the Barton Springs footbridge).  There will be 7 gallons of Gatorade just past P. Terry’s on Ben White.  Breakfast at Maria’s Taco Express at 9:15:15 am.

Run every chance you get!

Tuesday 10/11/2016

October 11, 2016

SAVE THE DATE!  The 5k time trial is scheduled for Thursday, October 20th.  That’s a week from this coming Thursday.  Start getting your mind right!

SHOES!  Skechers will be at our workout on Tuesday, November 1st, where you can demo their running shoes.  Meb won’t be there but he does wear them!

TIME CHANGE!  On Sunday, November 6th, it’s time to “fall back” by setting your watch back one hour when you go to bed on Saturday night, November 5th.  The net effect of this nonsense is that it will be darker when we do our evening workouts for the balance of the marathon training between then and the Austin Marathon in February.  You should have received an email from Coach Al about wearing reflective gear and possibly even throwing in a blinking light or two.  Do it!

The Workout – mile repeats per the contingency plan
Fun/Half Marathon Group = 2
Fast/Full Marathon Group = 3

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 12.34 miles (linked route x 2) or 8.17 miles (linked route plus an out and back to the 1 mile marker on the trail…the 1 mile marker is on the guardrail of the Barton Springs footbridge).  There will be 7 gallons of Gatorade just past P. Terry’s on Ben White.  Breakfast at Maria’s Taco Express at 9:15:15 am.

Run every chance you get!

Thursday 10/6/2016

October 6, 2016

HEADS UP!  There is an O. Henry football game scheduled for this coming Tuesday (10/11/2016).  Per the contingency plan, proceed north on Expo to Bridle Path and head west.  We’ll convene at the triangular median at the regular time.  Please do not park at the contingent workout site.

The Workout – 5 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 7 or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at 8:59:59 am.

More News – Frankenthon is in less than 3 weeks!  Run it or volunteer for it!

Run every chance you get!

Tuesday 10/4/2016

October 4, 2016

Big, heartfelt thanks to Dr. J from Performance Wellness who was still busily working fools over until almost 8 pm!

HEADS UP!  There is an O. Henry football game scheduled for next Tuesday (10/11/2016 aka a week from today).  Per the contingency plan, proceed north on Expo to Bridle Path and head west.  We’ll convene at the triangular median at the regular time.

The Workout – 1000m repeats + 3-person relay
Fun/Half Marathon Group = 3
Fast/Full Marathon Group = 4

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.  On the trail this week for 7 or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at 8:59:59 am.

More News – Frankenthon is in less than 3 weeks!  Run it or volunteer for it!

Run every chance you get!

Thursday 9/29/2016

October 2, 2016

Tuesday is the first Tuesday of October so Dr. J from Performance Wellness will be at the workout providing FREE active release treatments for whatever might be holding you back.  Way to coach, Al!

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 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!