Archive for November, 2017

Thursday 11/30/2017

November 30, 2017

Tuesday’s workout is the first Tuesday of December (December 5th).  Dr. J from Performance Wellness should be at the workout curing what needs curing.

The following Tuesday (December 12th) is the second Tuesday of December which will be our monthly happy hour at La Mancha.  Please let Heather know if you’ll be in attendance.

As if that wasn’t enough…the Decker Half Marathon, and the ship’s annual water stop awesomeness) is on December 10th.  If you’re not running please volunteer.  Let Missy know if you can help!  She needs roughly five more fools, be one of them!

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 10 miles (linked route plus an out/back to the 1 mile marker on the trail) or 18.34 miles.  Liquid refreshment will be provided at the following locations:

Water @ the rock
Gatorade @ Enfield/Woodlawn
Water @ Guadalupe/45th
Gatorade @ Dean Keeton/Lafayette
Water @ Cesar Chavez/Pleasant Valley

Breakfast at Maria’s Taco Express (2529 S Lamar) when you arrive.

Run every chance you get!

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Tuesday 11/28/2017

November 28, 2017

Next Tuesday’s workout is the first Tuesday of December (December 5th).  Dr. J from Performance Wellness should be at the workout working on a long line of fools with pulled abdominals from Thanksgiving.

The Tuesday after that (December 12th) is the second Tuesday of December which will be our monthly happy hour at La Mancha.  Please let Heather know if you’ll be in attendance.

Nestled between those Tuesdays is the Decker Half Marathon.  If you’re not running please volunteer for the ship’s water stop (water stop #1).  Let Missy know if you can help!  She needs roughly five more fools, be one of them.

The Workout – timed mile, Indian file mile, marathon goal pace 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.  Off the trail this week for 10 miles (linked route plus an out/back to the 1 mile marker on the trail) or 18.34 miles.  Liquid refreshment will be provided at the following locations:

Water @ the rock
Gatorade @ Enfield/Woodlawn
Water @ Guadalupe/45th
Gatorade @ Dean Keeton/Lafayette (I’m taking this horse by the reins making red coats redder with blood stains)
Water @ Cesar Chavez/Pleasant Valley

Fast will be broken on honey dew along with the milk of paradise or, in the absence of that, Maria’s Taco Express (2529 S Lamar).

Run every chance you get!

Thursday 11/23/2017

November 23, 2017

There is no workout today due to it being Thanksgiving and all.

News – there WILL be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail for 13.32 miles.  There will be water/Gatorade at the following spots:

Water @ the rock (mile 2ish)
Gatorade @ Enfield/Expo (mile 4ish)
Water @ Guadalupe/29th (mile 7ish)
Gatorade @ Speedway/31st (mile 10ish)

Breakfast at Cheko’s at 9:30:30 am.

Run every chance you get!

Tuesday 11/21/2017

November 21, 2017

In honor of Thanksgiving, there will be no workout on Thursday evening.  Run a turkey trot, chill with 26.2, or simply eat/drink/be merry.  Way to coach, Al!

The Workout – 5 x 1000

News – there will NOT be a hill workout on Thursday.  There WILL be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail for 13.32 miles.  There will be water/Gatorade at the following spots:

Water @ the rock (mile 2ish)
Gatorade @ Enfield/Expo (mile 4ish)
Water @ Guadalupe/29th (mile 7ish)
Gatorade @ Speedway/31st (mile 10ish)

Breakfast at Cheko’s at 9:30:30 am.

Run every chance you get!

Thursday 11/16/2017

November 16, 2017

There will NOT be a hill workout NEXT Thursday (aka Thanksgiving)!

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On/off the trail this week for 16 miles or 12 miles.  Everyone will start with this 6 miles and then complete their distance by running counter clockwise on the trail.  Breakfast at 10:00:01 am at Little Mexico (2304 S 1st).

More News – if you’re not running Decker on December 10th, please volunteer for the ship’s water stop (water stop #1).  Let Missy know if you can help!

Run every chance you get

Tuesday 11/14/2017

November 14, 2017

Ginormous kudos to Heather for another stellar happy hour at La Mancha!

There will NOT be a hill workout NEXT Thursday (aka Thanksgiving)!

The Workout – ladder (1200, 1000, 800, 600, 400)

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.  On/off the trail this week for 16 miles or 12 miles.  Everyone will start with this 6 miles and then complete their distance by running counter clockwise on the trail.  Breakfast at 10:00:01 am at Little Mexico (2304 S 1st).

More News – if you’re not running Decker on December 10th, please volunteer for the ship’s water stop (water stop #1).  Let Missy know if you can help!

Run every chance you get!

Thursday 11/9/2017

November 10, 2017

The Veterans Day Parade will be impacting our planned routes for Saturday morning’s long run.  The best work around appears to be slightly modifying the route(s) towards the end of the run.

10 milers proceed as mapped until your (roughly) 8 mile point.  Instead of heading south on Red River from 15th St simply continue heading east on 15th to Lavaca.  Turn left (south) on Lavaca, head back to the zero mark and make up any shortage on the trail.  It shouldn’t be much.

15 milers proceed as mapped until your (roughly) 13 mile point.  Instead of heading south on Red River from 15th St simply continue heading east on 15th to Lavaca.  Turn left (south) on Lavaca, head back to the zero mark and make up any shortage on the trail.  It shouldn’t be much.

The Workout – 5 mile tempo

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 miles or 15.08 miles.  There will be water/gatorade at the following locations:

water @ the rock
water @ the boat docks
gatorade @ Guadalupe/MLK
water @ 45th/Red River
gatorade @ Red River/MLK

Print your turn by turns on the bottom of each linked map if you need them (remembering, of course, that the courses will be mildly modified due to the parade)!  Breakfast at Cafe Express (3418 N Lamar) at the precise moment of your arrival.

Run every chance you get!

Tuesday 11/7/2017

November 7, 2017

Dr. J from Performance Wellness showed up and made up for the one week absence by working double hard on fools.  Way to coach, Al!

Thursday nights tempo run will be run entirely in the dark.  Wear your bright clothing, reflective gear, blinking lights, and any/all varieties of awareness raising garments.

The Workout – 4 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.  Off the trail this week for 10 miles or 15.08 miles.  There will be water/gatorade at the following locations:

water @ the rock
water @ the boat docks
gatorade @ Guadalupe/MLK
water @ 45th/Red River
gatorade @ Red River/MLK

Print your turn by turns on the bottom of each linked map if you need them!  Breakfast at Cafe Express (3418 N Lamar) at the precise moment of your arrival.

Run every chance you get!

Thursday 11/2/2017

November 3, 2017

When you go to bed Saturday night, assuming it’s before 2 am, don’t forget to set your clock back one hour.  Most importantly, be sure to enjoy your extra hour of sleep!  If you’re still up at 2 am don’t forget it’s really 1 am.  Way to coach, Al!!

Tuesday is the first Tuesday of November.  Dr. J from Performance Wellness will be at the workout.

The Workout – 2 mile tempo, linked route x 2

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 10 miles.  Breakfast at El Borrego de Oro (3900 S Congress) at 9:06:05 am.

Run every chance you get!