Archive for February, 2017

Tuesday 2/28/2017

February 28, 2017

Massive thank yous, kudos, praise, and adoration to Heather for setting up another excellent happy hour at La Mancha!  It’s still going as I type.

February is officially over.  That means (at least) two things; (1) the year is flying by and (2) Dr. J from Performance Wellness will be at the next Tuesday workout (the first Tuesday of March, March 7th).  Bring your post marathon/half marathon aches & pains and get them excorcised. For free.

The Workout – 2 x 1000, 3 x 3 person relay (another 1000)

News – there will be a hill workout on Thursday (repeats!).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 11.02 miles or 7.4 miles (turn back at the boat docks).  Newcomers/recovering/tapering/injured reserve = half as far as you want to do total and turn back.  Breakfast at Little Mexico (2304 S 1st) at 9:09:09 am.

Run every chance you get!

Thursday 2/23/2017

February 24, 2017

*Post Marathon Happy Hour*  Tuesday, February 28th, we will have a Happy Hour at La Mancha after the track workout.  Please let Heather know if you plan on being there.

Beginning next week, Coach will start alternating the Thursday hill workouts…tempo runs one week and hill repeats the next.  Get ready for it!  Tuesdays will remain track workouts.

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at El Borrego De Oro (3900 S Congress) at 9:01:01 am.

Run every chance you get!

Tuesday 2/21/2017

February 21, 2017

*Post Marathon Happy Hour*  Tuesday, February 28th, we will have a Happy Hour at La Mancha after the track workout.  Please let Heather know if you plan on being there.

Beginning next week, Coach will start alternating the Thursday hill workouts…tempo runs one week and hill repeats the next.  Get ready for it!  Tuesdays will remain track workouts.

The Workout – 1600, 800, 2 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.  On the trail this week for 4, 7, or 10 miles.  Breakfast at El Borrego De Oro (3900 S Congress) at 9:01:01 am.

Run every chance you get!

Thursday 2/16/2017

February 16, 2017

Don’t do anything in the next 72 hours to screw up your months of training.  It is surprisingly easy to do.  Don’t.

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 11 miles (linked route plus one of these), 6 miles (start on the linked route but return via S Lamar), or 4 miles (start on the linked route but u-turn at the first cooler).  There will be water/Gatorade at the following spots:

Gatorade at Travis Heights/Mariposa
Gatorade at Oltorf/S Lamar
Gatorade at Barton Hills/Wilke
water at the rock

Breakfast at Cafe Express (3418 N Lamar) at 9:05:05 am.

Run every chance you get!

Tuesday 2/14/2017

February 14, 2017

Happy Valentines Day and welcome to severe taper mode week!  Mentally this can be a tough week.  Some/most/all of you may be feeling like you’re (a) not running enough (b) gaining weight (c) legs have morphed into some ridiculous alloy of lead/concrete.  Do the best you can to ignore all that.  You’re ready!

The Workout – 6 x 400 with a partner

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 11 miles (linked route plus one of these), 6 miles (start on the linked route but return via S Lamar), or 4 miles (start on the linked route but u-turn at the first cooler).  Breakfast at Cafe Express (3418 N Lamar) at 9:05:05 am.

Run every chance you get!

Thursday 2/9/2017

February 9, 2017

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

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 7 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:58:58 am.

Run every chance you get!

Tuesday 2/7/2017

February 7, 2017

Huge thanks, yet again, to Dr. J from Performance Wellness for working late into the evening getting fools squared away for the big race.  Way to coach, Al!

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

I just freed up two slots to the marathon party, get them while you can.  Please refer to prior emails from pingg.com to RSVP.

The Workout – 5 x 1000

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.  On the trail this week for 7 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:58:58 am.

Run every chance you get!

Thursday 2/2/2017

February 3, 2017

Tuesday’s track workout will be the first Tuesday of February.  Dr. J from Performance Wellness will be there to assist with the aches and pains associated with taper madness.  Way to coach, Al!

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

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Mostly off the trail this week for 13.19 miles (combining this 6.17 miler and this 7.02 miler).  There will be nuun on Ben White/S Congress and Barton Hills/Wilke.  Breakfast at Don Dario’s on (8801 S IH 35) at 9:30:30 am.

Run every chance you get!

Tuesday 1/31/2017

February 1, 2017

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

The marathon party is on Friday, February 17th.  It’s full.  I’ll try to open more spots shortly.

The Workout – 8 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 on Saturday morning.  Mostly off the trail this week for 13.19 miles (combining this 6.17 miler and this 7.02 miler).  There will be nuun on Ben White/S Congress and Barton Hills/Wilke.  Breakfast at Don Dario’s on (8801 S IH 35) at 9:30:30 am.

Run every chance you get!