Archive for June, 2017

Thursday 6/29/2017

June 29, 2017

4th of July notwithstanding, Tuesdays workout will go on as scheduled though Dr. J from Performance Wellness will not be there.

The Workout – tempo runs of 3 miles or 5 miles (3 milers u-turned at the cooler)

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10.43 miles, 6 miles (return via Lamar), or 4 miles (turn around at the 1st cooler on Travis Heights/Mariposa).  Complete list of liquids as follows:

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

Breakfast at Taco Joint (134 E Riverside).

Run every chance you get!

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Tuesday 6/27/2017

June 28, 2017

Tuesday of next week is a couple of things.  It is the first Tuesday of July and the 4th July (aka Independence Day).  Many of you will not be working (including Dr. J from Performance Wellness, which means he will NOT be at the workout).  Your aches/pains will have to wait until the first Tuesday of August or you could <gasp> schedule an office visit (just don’t try to schedule it for Tuesday, July 4th)!

In case it is at all unclear the workout that falls on Tuesday, July 4th, will go on as scheduled.

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

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 5 miles, 3 milers turn around at the cooler on Hillview).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10.43 miles, 6 miles (return via Lamar), or 4 miles (turn around at the 1st cooler on Travis Heights/Mariposa).  Breakfast at Taco Joint (134 E Riverside).

Run every chance you get!

Thursday 6/22/2017

June 23, 2017

As Coach Al pointed out, Keep Austin Weird will be wreaking havoc upon our morning routine.  Rest assured that if, for whatever reason, you find yourself running a few minutes late (pun intended)…we’ll be a few minutes down the trail.  Way to coach, Al!

The Workout – long hill/short hill

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 Hoover’s at 8:58:58 am.

Run every chance you get!

Tuesday 6/20/2017

June 21, 2017

The Workout – timed 800, 6 x 400 (w/a partner)

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.  On the trail this week for 4, 7, or 10 miles.  Breakfast at Hoover’s at 8:58:58 am.

Run every chance you get!

Thursday 6/15/2017

June 15, 2017

We’re at the front edge of the least pleasant time to be running in Austin.  There will be extra liquids along the routes this Saturday as follows:

10.09 mile route:
Mile 2 – Gatorade @ 6th/Patterson (thanks, Sandy!)
Mile 3.3 – Water @ Hartford/Windsor (thanks, me!)
Mile 5.3 – Gatorade @ Expo/Mt Laurel (thanks, Colin!)
Mile 6.3 – Water @ Expo Windsor (thanks, Tarrytown Texaco!)
Mile 8 – Water @ the rock (thanks, City of Austin!)

6.43 mile route:
Mile 2 – Gatorade @ 6th/Patterson (thanks, Sandy!)
Mile 3.3 – Water @ Hartford/Windsor (thanks, me!)
Mile 4.5 – Water @ Pease Park (thanks, City of Austin!)

4 mile route:
Mile 2 – Gatorade @ 6th/Patterson (thanks, Sandy!)

The Workout – tempo runs of 3 miles or 4 miles

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.  Breakfast at El Borrego de Oro (3900 S Congress) at 9:00:01 am.

Run every chance you get!

Tuesday 6/13/2017

June 13, 2017

Thanks to Heather for organizing another excellent post workout happy hour (which I understand are going to become more frequent in the future).  Way to coach, Al!

The Workout – timed mile, Indian file mile, 2 x 3-person relay

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 4 miles).  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.  There will be liquids out there every few miles.  Breakfast at El Borrego de Oro (3900 S Congress) at 9:00:01 am.

Run every chance you get!

Thursday 6/8/2017

June 8, 2017

There will be a happy hour post workout on Tuesday, June 13th, at La Mancha (2203 Hancock).  Please let Heather know if you plan to attend.  Way to coach, Al!

The Workout – 1000m hill repeats
Fun Group = 3
Fast Group = 5

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 3, 6, or 10 miles (counter clockwise).  Breakfast at Cheko’s (1304 W Koenig) at 9:04:04 am.  June birthdays will be celebrated (and by June birthdays I mean Coach Al’s) with chocolate cake, hello.

Run every chance you get!

Tuesday 6/6/2017

June 6, 2017

Thanks to Dr. J from Performance Wellness and the folks from Austin Trail Running for being at tonight’s workout.  Dr. J was working fools over and Austin Trail Running brought out some shoe’s by Salomon for fools to wear test.  Way to coach, Al!

The Workout – Fartleks (1 minute slow between fast reps of 1:00, 1:30, 2:00, 2:30, 3:00, 2:30, 2:00, 1:30, 1:00)

News – there will be a hill workout on Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 3, 6, or 10 miles (counter clockwise).  Breakfast at Cheko’s (1304 W Koenig) at 9:04:04 am.  June birthdays will be celebrated (and by June birthdays I mean Coach Al’s) with chocolate cake, hello.

Run every chance you get!

Thursday 6/1/2017

June 2, 2017

Hello, June!

The Workout – tempo runs of 3 miles or 6 miles

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 6.79 miles or 10.17 miles.  You can also do 4 miles by starting with the group and turning around at 24th/Rio Grande.  Breakfast at Little Mexico (2304 S 1st) at 8:59:59 am.

Run every chance you get!