Archive for August, 2017

Thursday 8/31/2017

August 31, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

Tuesday is the first Tuesday of September (September 5th) which means Dr. J from Performance Wellness will be at the workout providing FREE active release treatments.  Way to coach, Al!

The Tuesday after that (aka the second Tuesday of September or September 12th) there will be a happy hour post workout at La Mancha (2203 Hancock).  Please let Heather know if you plan to attend.

The Workout – 5 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 10.96 miles (linked route plus one of these) or 6 miles (start on linked route but return via S Lamar).  There will be water/gatorade all over hither and yon.  Breakfast at Little Mexico (2304 S 1st) at 9:10:10 am.

Run every chance you get!

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Tuesday 8/29/2017

August 29, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

Next Tuesday is the first Tuesday of September (September 5th) which means Dr. J from Performance Wellness will be at the workout providing FREE active release treatments.  Way to coach, Al!

The Tuesday after that (aka the second Tuesday of September or September 12th) there will be a happy hour post workout at La Mancha (2203 Hancock).  Please let Heather know if you plan to attend.

The Workout – 3 x 1200

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 Saturday morning.  Off the trail this week for 10.96 miles (linked route plus one of these) or 6 miles (start on linked route but return via S Lamar).  There will be water/gatorade all over hither and yon.  Breakfast at Little Mexico (2304 S 1st) at 9:10:10 am.

Run every chance you get!

Thursday 8/24/2017

August 24, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

The Workout – tempo runs of 2 miles or 3 miles, in both cases you run the linked route until you’ve achieved the desired distance

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:01:01 am.  There will be cake involved in celebration of August birthdays.  Way to coach, Al!

Run every chance you get!

Tuesday 8/22/2017

August 22, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

The Workout – 1600m repeats
Half Marathoners/Fun Group = 2
Full Marathoners/Fast Group = 3

News – there will be a hill workout on Thursday (tempo runs of 2 miles or 3 miles, in both cases you run the linked route until you’ve achieved the desired distance).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:01:01 am.  There will be cake involved in celebration of August birthdays.  Way to coach, Al!

Run every chance you get!

Thursday 8/17/2017

August 17, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

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 11.06 miles or 5 miles (5 milers turn around at the CVS on Lake Austin Blvd).  Breakfast at Cheko’s (1304 W Koenig) at 9:15:15 am.

Run every chance you get!

Tuesday 8/15/2017

August 16, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

The Workout – 1000 meter repeats
Half Marathoners = 3
Full Marathoners = 4

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 11.06 miles or 5 miles (5 milers turn around at the CVS on Lake Austin Blvd).  Breakfast at Cheko’s (1304 W Koenig) at 9:15:15 am.

Run every chance you get!

Thursday 8/10/2017

August 10, 2017

Coach Al needs pace group leaders for Saturday morning, please 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 4 miles or 10 miles.  Breakfast Maria’s Taco Express (2529 S Lamar) at 9:00:01 am.

Run every chance you get!

Tuesday 8/8/2017

August 8, 2017

As Coach Al mentioned in a recent email, the volunteers who helped recruit for the ARC Austin Marathon/Half Marathon training did a superb job.  There were over 125 people at Tuesday’s timed mile/kick off.  Great job volunteers and way to coach, Al!!

Also a shout out to Heather for organizing the after workout happy hour at La Mancha and a reminder (mostly for my sake) that the happy hours will be on the second Tuesday of each month until further notice.  Way to organize, Heather!  Way to coach, Al!!

The Workout – the aforementioned timed mile

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 miles or 10 miles.  Coach Al needs pace group leaders.  Please let him know if you can lead a group!  Breakfast Maria’s Taco Express (2529 S Lamar) at 9:00:01 am.

Run every chance you get!

 

Thursday 8/3/2017

August 3, 2017

KEYS!!  We’ve now had incidents at both O. Henry and the zero where keys left unattended have been snatched with fairly negative consequences.  Mind your keys!

CONTINUE 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 – Figure 8 plus a leg
Fun Group = 2
Fast Group = 3

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 11 miles (linked route plus the 4 mile loop counter clockwise in its entirety) or 7 miles (just the linked route).  Newcomers/beginners/injured reserve can do 5 miles by u-turning at the cooler at Barton Hills/Wilke.  Breakfast at Little Mexico (2304 S 1st) at 9:05:05 am.

Run every chance you get!

Tuesday 8/1/2017

August 2, 2017

Mega thanks to Sandy for hosting Saturday’s long run at the newly renovated mansion!  The place looks great and the FREE breakfast was outstanding!!  Way to coach, Al!

Thanks to Dr. J from Performance Wellness for being on hand Tuesday to lay hands on fools.  Also, shout out to the Austin Runners Club for having the folks from 2XU out to wear test their compression products.

CONTINUE 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 – ladder
Fun Group = 1600, 800, 400
Fast Group = 1600, 1200, 800, 400

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.  Off the trail this week for 11 miles (linked route plus the 4 mile loop counter clockwise in its entirety) or 7 miles (just the linked route).  Newcomers/beginners/injured reserve can do 5 miles by u-turning at the cooler at Barton Hills/Wilke.  Breakfast at Little Mexico (2304 S 1st) at 9:05:05 am.

Run every chance you get!