Archive for December, 2017

Thursday 12/28/2017

December 28, 2017

As 2017 draws to a close it’s important to remember…that Tuesday is the first Tuesday of 2018 which makes it the first Tuesday of the month!  Dr. J from Performance Wellness will be at the workout to assist with your running related maladies.  Your hangover is on you.

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 10 miles (linked route plus a mile out and back on the trail) or 20.25 miles.  Breakfast at Cheko’s (1304 Koenig) at 10:50 am or whenever you arrive.

Run every chance you get!

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Tuesday 12/26/2017

December 26, 2017

Mega mega thanks to Coach Al and mostly Sandy for hosting the most epic of all Saturday post long run mansion shindigs in the ship’s history!  Way to coach, Al!!

The Workout – 1 mile, 2 mile

News – there will be a hill workout on Thursday (4 mile tempo).  There will be a long run departing the zero (boo) at 7:00:00 am Saturday morning.  Off the trail this week for 10 miles (linked route plus a mile out and back on the trail) or 20.25 miles.  Breakfast at Cheko’s (1304 Koenig) at 10:50 am or, alternatively, whenever you arrive.

Run every chance you get!

Thursday 12/21/2017

December 22, 2017

Saturday’s long run will NOT be departing from the zero.  It will, instead, be departing from Sandy’s Mansion.

The Workout – 3 mile tempo

News – there will be a long run departing Sandy’s Mansion at 7:00:00 am on Saturday morning (13 miles).  There will be tacos and casseroles and coffee and juice and a voluntary, non-religious white elephant gift exchange.  Bring a chair.  And some warm clothes.  And a towel.  Way to coach, Al!

Run every chance you get!

Tuesday 12/19/2017

December 19, 2017

Saturday’s long run will NOT be departing from the zero.  It will, instead, be departing from Sandy’s Mansion.

The Workout – 6 x 400 w/a partner, 6 x 400 solo

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run departing Sandy’s Mansion at 7:00:00 am on Saturday morning (13 miles).  There will be tacos and casseroles and coffee and juice and a voluntary, non-religious white elephant gift exchange.  Bring a chair.  And some warm clothes.  And a towel.  Way to coach, Al!

Run every chance you get!

Thursday 12/14/2017

December 14, 2017

Coach Al needs pace group leaders for Saturday morning’s long run!  Let him know if you can help.

The Workout – 6 mile tempo, linked route x 2

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 7.94 miles or 18.34 miles.  18 milers take heed…if you’d prefer not to run on the sidewalks per the map you have two workarounds.  #1 – when you get to Pleasant Valley you can turn left and return to the zero via the trail.  #2 – when you get to Pleasant Valley you can turn left and then make a right on Willow, run as far as possible, then return to the mapped route on Cesar Chavez.  There will be liquids as follows:

Water @ the rock
Gatorade @ Enfield/Woodlawn
Water @ Guadalupe/45th
Gatorade @ Dean Keeton/Lafayette (horse, reins, etc…)
Water @ Cesar Chavez/Pleasant Valley

Breakfast at Little Mexico (2304 S 1st) at 10:20:30 or the precise moment of your much anticipated arrival.

Run every chance you get!

Tuesday 12/12/2017

December 12, 2017

Ginormous kudos to Heather for organizing our final monthly happy hour of 2017!  Way to coach, Al!

The Workout – 6 x 800 (with optional strides x 6)

News – there will be a hill workout on Thursday (6 mile tempo, linked route x 2).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 7.94 miles or 18.34 miles.  18 milers listen up…if you’d prefer not to run on the sidewalks per the map you have two workarounds.  #1 – when you get to Pleasant Valley you can turn left and return to the zero via the trail.  #2 – when you get to Pleasant Valley you can turn left and then make a right on Willow, run as far as possible, then return to the mapped route on Cesar Chavez.  If you get lost, remember…you can always run extra.  Way to coach, Al!  There will be liquids as follows:

Water @ the rock
Gatorade @ Enfield/Woodlawn
Water @ Guadalupe/45th
Gatorade @ Dean Keeton/Lafayette (horse, reins, etc…)
Water @ Cesar Chavez/Pleasant Valley

Breakfast at Little Mexico (2304 S 1st) at 10:20:30 or the precise moment of your much anticipated arrival.

Run every chance you get!

Thursday 12/7/2017

December 8, 2017

15 weather resistant fools showed up to run a snowy 5 miler!  Way to coach, Al!!

Tuesday, December 12th (this coming Tuesday), is our monthly happy hour at La Mancha.  Let Heather know if you wanna go.

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am.  On the trail this week for 13 miles (there are many, many ways to run 13 miles on the trail…we will run the full 10 mile loop and then complete a loop within that loop by running from S 1st to I-35).  Breakfast at El Borrego de Oro (3900 S Congress) at 9:30:30 am.

Run every chance you get!

Tuesday 12/5/2017

December 5, 2017

Mega thanks to Dr. J for closing out another spectacular year of partnership with Performance Wellness!  Way to coach, Al!!

Coach Al needs pace group leaders for Saturday’s long run.  Let him know if you can help!

The Workout – 2 x 1200, 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 the trail this week for 13 miles (there are many, many ways to run 13 miles on the trail…we will run the full 10 mile loop and then complete a loop within that loop by running from S 1st to I-35).  Breakfast at El Borrego de Oro (3900 S Congress) at 9:30:30 am.

Run every chance you get!