Archive for December, 2016

Thursday 12/29/2016

December 29, 2016

Hard to believe but Tuesday’s workout will be the first Tuesday of the month AND the first Tuesday of 2017.  Dr. J from Performance Wellness will be there to celebrate the new year as well as to assist in working out any nagging issues you may be having with your musculoskeletal system.  Way to coach, Al!

The Workout – 4 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 21.59 miles or 10 miles (10 milers will run their linked route plus do an out/back to where Barton Creek spills into Lady Bird Lake).  There will be water/gatorade at the following locales:

water @ the rock
gatorade @ Enfield/Expo
gatorade @ Bull Creek/Hancock
water @ Great Northern/Foster
gatorade @ Arroyo Seco/Romeria
gatorade @ 41st/Peck

Breakfast at Cafe Express (3418 N Lamar) upon your arrival.

Run every chance you get!

Tuesday 12/27/2016

December 28, 2016

Mega thanks to Coach Al and Sandy for hosting an enormous Christmas Eve long run/party at Sandy’s mansion!  Way to coach, Al!  Way to hostess, Sandy!!

Coach Al needs pace group leaders for Saturday morning’s 20 miler.  Let him know if you can help.

The Workout – 1 mile, 2 mile, 2 x 800

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 Saturday morning.  Off the trail this week for 21.59 miles or 10 miles (10 milers will run their linked route plus do an out/back to where Barton Creek spills into Lady Bird Lake).  There will be water/gatorade every few miles.  Breakfast at Cafe Express (3418 N Lamar) upon your arrival.

Run every chance you get!

Thursday 12/22/2016

December 22, 2016

Don’t forget the change of venue for Saturday, December 24th (aka Christmas Eve)!  Yes, that is Saturday!  The long run will be starting/finishing at Sandy’s Mansion and be followed by FREE breakfast.  If you haven’t already let coach know that you will be there…please do!

Coach Al also needs pace group leaders/shepherds for Saturday morning’s 13 miler (you know, the one that is NOT departing from the zero)!  Let him know if you can help.

The Workout – 3 mile tempo

News – there will be a long run Saturday morning that you may be surprised to learn is NOT departing from the zero at 7:00:00 am.  It will instead be departing from Sandy’s Mansion at 7:00:00 am.  13 miles.  There will be Gatorade at the following locations:

Greystone/Mopac – mile 2
Hancock/Bull Creek – mile 4.5
White Rock/Bullard – mile 7.5
Greystone/Mopac – mile 10.7

Breakfast at the mansion when you’re finished.

Run every chance you get!

Tuesday 12/20/2016

December 20, 2016

Don’t forget the change of venue for Saturday, December 24th (aka Christmas Eve)!  Yes, that is THIS Saturday!  The long run will be starting/finishing at Sandy’s Mansion and be followed by FREE breakfast.  If you haven’t already let coach know that you will be there…please do!

Coach Al also needs pace group leaders/shepherds for Saturday morning’s 13 miler (you know, the one that is NOT departing from the zero)!  Let him know if you can help.

Thank you to the folks at the Austin Marathon for providing nuun at this evenings workout (and every/most Tuesdays between now and the marathon).  It’ll be on the course so acclimate!

The Workout – 2 x (6 x 400)

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run Saturday morning that you may be surprised to learn is NOT departing from the zero at 7:00:00 am.  It will instead be departing from Sandy’s Mansion at 7:00:00 am.  13 miles.  There will be Gatorade at the following locations:

Greystone/Mopac – mile 2
Hancock/Bull Creek – mile 4.5
White Rock/Bullard – mile 7.5
Greystone/Mopac – mile 10.7

Breakfast at the mansion when you’re finished.

Run every chance you get!

Thursday 12/15/2016

December 16, 2016

Coach Al REALLY needs pace group leaders for Saturday morning’s 18 miler!  Let him know if you can help.

The Workout – 6 mile tempo…linked route x 2

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 18 miles (marathoners) or 7.94 miles (half marathoners).  Water/Gatorade at the following spots:

Water @ the rock
Gatorade @ Enfield/Expo
Gatorade @ Jackson/Bull Creek
Gatorade @ Balcones/Hart
Gatorade @ White Rock/Bullard
Gatorade @ 29th/Shoal Crest

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

More News – don’t forget the change of venue for Saturday, December 24th (aka Christmas Eve)!

Run every chance you get!

Tuesday 12/13/2016

December 13, 2016

Coach Al needs pace group leaders for Saturday morning’s 18 miler!  Let him know if you can help.

The Workout – 6 x 800

News – there will be a hill workout on Thursday (6 mile tempo…linked route x 2).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 18 miles (marathoners) or 7.94 miles (half marathoners).  Water/Gatorade at the following spots:

Water @ the rock
Gatorade @ Enfield/Expo
Gatorade @ Jackson/Bull Creek
Gatorade @ Balcones/Hart
Gatorade @ White Rock/Bullard
Gatorade @ 29th/Shoal Crest

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

More News – don’t forget the change of venue for Saturday, December 24th (aka Christmas Eve)!

Run every chance you get!

Thursday 12/8/2016

December 8, 2016

Let Coach Al know if you can lead a pace group on Saturday morning!

The Workout – 5.5 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 13.03 miles.  There will be water or Gatorade at the following locations:

Water at the rock
Gatorade at Enfield/Raleigh
Gatorade at Expo/Mt. Laurel
Gatorade at 45th/Shoal Creek
Gatorade at Rio Grande/24th

Breakfast at Hoover’s (2002 Manor) at 9:22:22 am.

More News – Coach Al recently sent an email concerning the long run on Saturday, December 24th.  We’ll be running 13 miles starting/finishing at Sandy’s mansion followed by FREE breakfast.  Please let coach know if you’re planning on being there so there will be enough tacos!  Way to coach, Al!

Run every chance you get!

Tuesday 12/6/2016

December 6, 2016

Mega thanks to Dr. J from Performance Wellness for braving the cold to hook fools up with active release treatments.  Way to coach, Al!

The Workout – 2 x 1200, 4 x 800

News – there will be a hill workout on Thursday (5.5 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 13.03 miles.  There will be water or gatorade every few miles…precise locations TBA.  Breakfast at Hoover’s (2002 Manor) at 9:22:22 am.

More News – Coach Al recently sent an email concerning the long run on Saturday, December 24th.  We’ll be running 13 miles starting/finishing at Sandy’s mansion followed by FREE breakfast.  Please let coach know if you’re planning on being there so there will be enough tacos!  Way to coach, Al!

Run every chance you get!

Thursday 12/1/2016

December 1, 2016

Hello December!

Coach Al needs pace group leaders for Saturday’s long run.  Let him know if you can lead!

Don’t forget that Dr. J from Performance Wellness will be at Tuesday’s workout.

The Workout – 3 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 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!