Archive for July, 2017

Thursday 7/27/2017

July 27, 2017

Tuesdays workout will be the first Tuesday of August so Dr. J from Performance Wellness will be at the workout.  Bring your two months worth of stuff for FREE Active Release treatments!

KEEP SAVING THE DATE!!

Tuesday, August 8, 2017:  The Tuesday track workout will serve as the kick off for the ARC Marathon/Half Marathon Training.  Don’t be afraid to be nice to the newcomers!  Please let Coach Al know if you can help spread the word at the rock/zero on Saturday and Sunday August 5th and 6th.

The Workout – tempo runs of 5 miles or 3 miles, 3 milers turn back at the water cooler

News – there will be a long run Saturday morning departing Sandy’s Mansion at 7:00:00 am.  9.92 miles, 7 miles (out and back to Northland), or 4 miles (out and back to MoPac).  There will be water/Gatorade every couple of miles.  FREE breakfast at the mansion at the precise moment you finish (BUT DON’T EVEN THINK ABOUT SITTING ON SANDY’S NEW FURNITURE WITH YOUR SWEATY ASS).  Seriously.

Run every chance you get!

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Tuesday 7/25/2017

July 26, 2017

Our next Tuesday workout will be the first Tuesday of August so Dr. J from Performance Wellness will be at the workout.  Bring your two months worth of stuff for FREE Active Release treatments!

KEEP SAVING THE DATE!!

Tuesday, August 8, 2017:  The Tuesday track workout will serve as the kick off for the ARC Marathon/Half Marathon Training.  Don’t be afraid to be nice to the newcomers!  Please let Coach Al know if you can help spread the word at the rock/zero on Saturday and Sunday August 5th and 6th.

The Workout – 400 meter repeats
Fun Group = 6 x 400 w/a partner
Fast Group = 6 x 400 w/ a partner, 4 x 400 solo

News – there will be a hill workout on Thursday (tempo runs of 5 miles or 3 miles, 3 milers turn back at the water cooler).  There will be a long run Saturday morning departing Sandy’s Mansion at 7:00:00 am.  9.92 miles, 7 miles (out and back to Northland), or 4 miles (out and back to MoPac).  FREE breakfast at the mansion at the precise moment you finish.

Run every chance you get!

Thursday 7/20/2017

July 20, 2017

DON’T FORGET TO SAVE THE DATE(S)!

Saturday, July 29, 2017:  The Saturday morning long run will be departing from Sandy’s Mansion at 7:00:00 am.  It will, of course, be followed by FREE breakfast.  Way to coach, Al!

Tuesday, August 8, 2017:  The Tuesday track workout will serve as the kick off for the ARC Marathon/Half Marathon Training.  Don’t be afraid to be nice to the newcomers!  Please let Coach Al know if you can help spread the word at the rock/zero on Saturday and Sunday August 5th and 6th.

The Workout – big finish 800s
Fun Group = 4
Fast Group = 6

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 Julio’s Cafe (4230 Duval) at 9:01:01 am.  Julio’s is “cash only” so bring the green.

Run every chance you get!

Tuesday 7/18/2017

July 18, 2017

SAVE THE DATE(S)!

Saturday, July 29, 2017:  The Saturday morning long run will be departing from Sandy’s Mansion at 7:00:00 am.  It will, of course, be followed by FREE breakfast.  Way to coach, Al!

Tuesday, August 8, 2017:  The Tuesday track workout will serve as the kick off for the ARC Marathon/Half Marathon Training.  Don’t be afraid to be nice to the newcomers!  Please let Coach Al know if you can help spread the word at the rock/zero on Saturday and Sunday August 5th and 6th.

The Workout – Fartleks

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 Julio’s Cafe (4230 Duval) at 9:01:01 am.  Julio’s is “cash only” so bring the green.

Run every chance you get!

Thursday 7/13/2017

July 14, 2017

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 on Saturday morning. Off the trail this week for 6.79 miles or 10.17 miles. Water and/or Gatorade every couple of miles.  Breakfast at Cheko’s (1304 Koenig) at 9:05:05 am.

Run every chance you get!

Tuesday 7/11/2017

July 12, 2017

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 on Saturday morning. Off the trail this week for 6.79 miles or 10.17 miles.  Breakfast at Cheko’s (1304 Koenig) at 9:05:05 am.

Run every chance you get!

Thursday 7/6/2017

July 7, 2017

The Workout – 800s from Joe’s tree stump (Fun Group x 4, Fast Group x 6)

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 3, 6, or 10 miles counter-clockwise.  Breakfast at Maria´s Taco Express at 8:55:55 am.

Run every chance you get!

Tuesday 7/4/2017

July 5, 2017

Happy 4th of July!

The Workout – 800s
Fun Group = 4
Fast Group = 6

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 3, 6, or 10 miles counter-clockwise.  Breakfast at Maria´s Taco Express at 8:55:55 am.

Run every chance you get!