Archive for November, 2016

Tuesday 11/29/2016

November 30, 2016

One week from today is the first Tuesday of December.  Dr. J from Performance Wellness will be at the workout providing the gift that keeps on giving…FREE active release treatments!  Way to coach, Al!

The Workout – 3 x 1600

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/off the trail this week for 10 miles or 18 miles.  Everyone will start with the 10 mile loop, marathoners will tack on this 8 miler.  On the 8 mile add-on there will be water at the rock and gatorade at 29th/Rio Grande.  Breakfast at Cheko’s (1304 Koenig) as soon as you get there.

Run every chance you get!

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Thursday 11/24/2016

November 24, 2016

Happy Thanksgiving!  Hopefully you got your run in on your own, with friends/family, or a Turkey Trot.

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 13.32 miles.  There will be gatorade at the following spots:

Expo/35th
Hancock/Shoal Creek
29th/Rio Grande

Breakfast at Maria’s Taco Express at 9:29:29 am.

Run every chance you get!

Tuesday 11/22/2016

November 22, 2016

The workout was canceled due to lightning and whatnot.  Way to coach, Al!

The Workout (would have been) – 5 x 1000

News – there will NOT be a hill workout on Thursday due to it being Thanksgiving and all.  If you’re so inclined…you might want to consider a 4 miler or a turkey trot.  There will, however, be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 13.32 miles.  Breakfast at Maria’s Taco Express at 9:29:29 am.

Run every chance you get!

Thursday 11/17/2016

November 18, 2016

Enormous thanks to TJ and Davis Mountain Fitness Camps for providing Gatorade for the last several workouts, as well as last Saturday’s stop at S 1st/Ben White!

I’m still looking for pace group leaders for Saturday morning’s long run!  Let me know if you can shepherd a flock.

The Workout – 5 mile tempo

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 16 miles or 12 miles.  Everyone will start with this 6 miler.  Marathoners will then run the 10 mile loop on the trail counter-clockwise.  Half-Marathoners will tack on the 6 mile loop on the trail counter-clockwise.  There will be a cooler at the turnaround spot of the linked route.  Breakfast at Little Mexico (2304 S 1st) at the time of your arrival.

Run every chance you get!

Tuesday 11/15/2016

November 16, 2016

I’m in the process of collecting pace group leaders for Saturday’s long run.  Let me know if you would like to partake of that action!

The Workout – 1200, 1000, 800, 600, 400

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/off the trail this week for 16 miles or 12 miles.  Everyone will start with this 6 miler.  Marathoners will then run the 10 mile loop on the trail counter-clockwise.  Half-Marathoners will tack on the 6 mile loop on the trail counter-clockwise.  Breakfast at Little Mexico (2304 S 1st) at the time of your arrival.

Run every chance you get!

Thursday 11/10/2016

November 10, 2016

Way to brighten up the night, gang!  Coach Al’s encouragement to don your blinkers and reflective gear seems to have worked.  Just like our workouts…you can always do extra!  Way to coach, Al!!

The Workout – 5 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 9.01 miles or 15.01 miles (9.01 mile route plus the 6 miler linked where it says 15.01 miles).

Liquid stops:
Gatorade @ Congress/Ben White
Water @ the zero
Water @ the Capitol
Water @ the zero
Gatorade @ Farnswood/Barton Hills

Cafe Express (3418 N Lamar) whenever you get there.

Run every chance you get!

Tuesday 11/8/2016

November 8, 2016

Hold on tight, it’s almost over!

The Workout – 4 x 800

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 Saturday morning.  Off the trail this week for 9.01 miles or 15.01 miles (9.01 mile route plus the 6 miler linked where it says 15.01 miles).  Breakfast at Cafe Express (3418 N Lamar) whenever you get there.

Run every chance you get!

Thursday 11/3/2016

November 3, 2016

The workout was cancelled due to the potential for foul weather.  Way to coach, Al!

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

The Workout (would have been) – 2 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 10 miles.  Breakfast at Cheko’s (1304 Koenig) at 9:01:01 am.

Run every chance you get!

Tuesday 11/1/2016

November 1, 2016

Hello, November!  Thank you Dr. J (Performance Wellness) for the gratis active release treatments!  We continue to hear good things about the good results people are experiencing.  Way to coach, Al!

The time change is approaching fast and furious!  Get your reflective clothing, blinking lights, and brightly colored clothing ready.

*REMINDER*  Next Tuesday (one week from today) is election day.  O. Henry is a polling place.  Plan accordingly.

The Workout – 3 x 1600

News – there will be a hill workout on Thursday (2 mile tempo).  If more Run for the Water practice is on your mind you can turn right on Rockmoor and run this 5.71 miler instead.  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 Cheko’s (1304 Koenig) at 9:01:01 am.

Run every chance you get!