Archive for March, 2017

Thursday 3/30/2017

March 31, 2017

Contrary to prior missives on the subject, Dr. J will not be attending the workout on the first Tuesday of April.

While the parking lot at Auditorium Shores showed little activity as of yesterday, the Urban Music Festival is scheduled to occur and will, most likely, hinder usage of said lot.  Plan accordingly.  One Texas should work for you.

The Workout – 800s from Joe’s Stump
Fun Group = 4
Fast Group = 6

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 10.17 miles (if you’re injured, tapering, recovering, or new you can run out half as far as you want to go and turn around).  There will be water/Gatorade at the following locations (no, this is not an April Fool’s joke…Coach Al is spoiling you fools with liquids every 2 miles on a 10 miler):

Gatorade at 24th/Rio Grande
Gatorade at Windsor/Expo
Gatorade at Enfield/Raleigh
Water at the rock

Breakfast at Cafe Express (3418 N Lamar) at 8:55:55 am.  Watch out for that sneaky glass wall.

Run every chance you get!

Tuesday 3/28/2017

March 29, 2017

Today was the last Tuesday of March which means that this coming Tuesday is the first Tuesday of April…Dr. J from Performance Wellness will be at the workout.  Come on out and eliminate at least one or two excuses that you’ve had for not running since the marathon/half marathon.

The Urban Music Festival will most likely consume the parking lot Saturday morning.  Plan accordingly.

The Workout – timed mile, indian file mile, timed half mile

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 7.61 miles or 10.17 miles (if you’re injured, tapering, recovering, or new you can run out half as far as you want to go and turn around).  Breakfast at Cafe Express (3418 N Lamar) at 8:55:55 am.  Watch out for that sneaky glass wall.

Run every chance you get!

Thursday 3/23/2017

March 23, 2017

On this day in 1994, Wayne Gretzky scored goal number 802 for his career eclipsing the mark previously held by Gordie Howe.  The Great One went on to score another 92 goals before hanging up the skates.  His record still stands.

The Workout – tempo runs of 3 miles or 5 miles

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at 8:57:57 am.

Run every chance you get!

Tuesday 3/21/2017

March 21, 2017

We’ve entered the time of year where the parking at Auditorium Shores starts to get iffy with festivals and concerts and all manner of long run disruptions.  We do our best to keep you informed but, in any event (pun intended), if you arrive and the parking lot is unavailable just make your way to One Texas.  Then hurry to the zero where we’ll be waiting for you…until 7:00:00 am.

The Workout – 6 x 400, 3 person relay

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 5 miles).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at 8:57:57 am.

Run every chance you get!

Thursday 3/16/2017

March 17, 2017

The parking lot at Auditorium Shores is super closed and will still be super closed on Saturday morning.  One Texas has been a good alternate.  Don’t worry if you’re “running” a little late, we’ll wait for you until 7:00:00 am.

The Workout – hilly ladder
Fun Group = 1600, 800, 400
Fast Group = 1600, 1200, 800, 400

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 6.43 miles or 10.09 miles (turn by turn directions on the map).  There will be gatorade at Woodlawn near Enfield and Mt. Laurel/Expo.  6.43 milers can get water at Pease Park.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:57:57 am where March birthdays will be celebrated.

Run every chance you get!

Tuesday 3/14/2017

March 14, 2017

The parking lot at Auditorium Shores is super closed and will still be super closed on Saturday morning.  One Texas has been a good alternate.  Don’t worry if you’re “running” a little late, we’ll wait for you until 7:00:00 am.

The Workout – 400, 800, 1600, 3 person relay (2 full laps w/ 1 forward and 1 backward)

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 6.43 miles or 10.09 miles (turn by turn directions on the map).  Breakfast at Maria’s Taco Express (2529 S Lamar) at 8:57:57 am where March birthdays will be celebrated.

Run every chance you get!

Thursday 3/9/3017

March 10, 2017

Sometimes “safety first” gets in the way of “run every chance you get.”  Lightning compelled coach to cancel the workout.  Way to coach, Al!

The Workout (would have been) – tempo runs of 5 miles or 3 miles, 3 milers u-turn at the cooler

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Hoover’s (2002 Manor) at 8:58:58 am.

Run every chance you get!

Tuesday 3/7/2017

March 7, 2017

Thanks to Altra and Dr. J (from Performance Wellness) for making first Tuesday…well, first Tuesday.  Way to coach, Al!

The Workout – Fartleks (fast segments of 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, 1 minutes with a minute of slower running in between each)

News – there will be a hill workout on Thursday (tempo runs of 5 miles or 3 miles, 3 milers u-turn at the cooler).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Hoover’s (2002 Manor) at 8:58:58 am.

Run every chance you get!

Thursday 3/2/2017

March 2, 2017

Hello, March!

Dr. J from Performance Wellness will be at Tuesday’s workout (the first Tuesday of March, March 7th).  Bring your post marathon/half marathon aches & pains and get them excorcised. For free.

The Workout – long hill/short hill
Fun Group = 4
Fast Group = 6

News – 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!