Archive for February, 2018

Thursday 2/29/2018

February 28, 2018

Contrary to what you may have heard…Dr. J from Performance Wellness will, in fact, not be at Tuesday’s workout.  He will instead be at the workout the Tuesday after that (aka Tuesday, 3/13).

The Workout – hilly 1000m repeats

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 11.12 miles.  Breakfast at El Borego de Oro at 9:15:15 am.

Run every chance you get!

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Tuesday 2/27/2018

February 27, 2018

The new pre-workout report routine hasn’t been fully inserted into my mental to-do list so my apologies for this one not coming out yesterday.

Next Tuesday, a week from today, is the first Tuesday of March so Dr. J from Performance Wellness will be at the workout to chase away any lingering marathon reminders.  Perfect timing to get you thinking about your next one!

The Workout – Fartleks (fast segments of 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, and 1 minute(s) with a slow minute to start and in between each fast segment).  You may or may not know that Fartlek is a Swedish word that means speed play but did you know that the Swedish word for ladder is stege?  Way to coach, Al!

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.  Off the trail this week for 11 miles.  Breakfast at El Borego de Oro at 9:15:15 am.

Run every chance you get!

Thursday 2/22/2018

February 21, 2018

Welcome to the new, pre-posted workout format!

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, 7, or 10 miles.  Breakfast at Cheko’s (1304 W Koening) at 8:59:59 am.

Run every chance you get!

Tuesday 2/20/2018

February 20, 2018

Heads up!  Now that the marathon is behind us, albeit barely so, we change the Thursday schedule up a bit.  While Tuesday remains a track workout day, we alternate Thursdays between tempo runs and hill repeats.  This Thursday will be a recovery tempo of sorts while next Thursday will be repeats, etc…  Way to coach, Al!

Heads up number two!  The workout reports have customarily been sent, by and large, on Tuesday evenings after the track workout and Thursday evenings after the hill workout.  This routine is a holdover from the old days when we never knew in advance what coach had in store for us.  The reports were a way to chronicle what we did and give those who couldn’t join us that evening a chance to replicate the workout on their own.  Starting tomorrow the workout reports will be published in advance of the workout.  Tuesday’s workout will be posted Monday evening and Thursday’s workout will be posted Wednesday evening.  Way to coach, Al!

The Workout – ladder (1600, 1200, 800, 400)

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, 7, or 10 miles.  Breakfast at Cheko’s (1304 W Koening) at 8:59:59 am.

Run every chance you get!

Thursday 2/15/2018

February 16, 2018

The marathon party is tonight!

The Workout – 3 mile tempo

News – there will be a long run on Saturday morning departing the zero at 7:00:00 am.  Off the trail this week for 10.13 miles, 6 miles (u-turn after 3 miles), or 4 miles (u-turn after 2 miles).  Breakfast at Austin Diner at 8:59:9 am.

Run every chance you get!

Tuesday 2/13/2018

February 13, 2018

Mega thanks to Heather for coordinating our post-workout, pre-marathon happy hour at La Mancha!

In addition to the happy hour, it’s a busy week aboard the ship.  Hill workout on Thursday, Marathon Party on Friday, long run on Saturday, and a marathon on Sunday.  Way to coach, Al!

The Workout – 6 x 400

News – there will be a hill workout on Thursday (3 mile tempo).  There will be a long run on Saturday morning departing the zero at 7:00:00 am.  Off the trail this week for 10.13 miles, 6 miles (u-turn after 3 miles), or 4 miles (u-turn after 2 miles).  Breakfast at Austin Diner at 8:59:9 am.

Run every chance you get!

Thursday 2/8/2018

February 8, 2018

Don’t forget that Dr. J from Performance Wellness will be at Tuesday’s workout!

Don’t forget that after Tuesday’s workout there will be a happy hour at La Mancha!  Let Heather know if you can make it!

The Workout – 3 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 7 or 10 miles.  Breakfast at Little Mexico (2304 S 1st) at 8:54:32 am.

Run every chance you get!

Tuesday 2/6/2018

February 6, 2018

The weather, not being conducive to FREE active release treatments, caused Dr. J to push to next Tuesday.  Next Tuesday is also our monthly happy hour at La Mancha.  Please let Heather know if you plan on being at La Mancha.

The Workout – 5 x 1000

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 on Saturday morning.  On the trail this week for 7 or 10 miles.  Breakfast at Little Mexico (2304 S 1st) at 8:54:32 am.

Run every chance you get!

Thursday 2/1/2018

February 2, 2018

Believe it or not, this coming Tuesday is the first Tuesday of February.  That being the case, Dr. J will be in the house working out those pre-marathon aches/pains with FREE active release treatments.  Way to coach, Al!

The marathon party sold out rather quickly despite the additional capacity.  Mega thanks to everyone who has nominated someone for Shipmate of the Year AND everyone who has contributed towards the S-o-t-Y award!  We will continue to collect tributes through Thursday, February 15th.

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off/on the trail this week for 13 miles (linked route plus the 7 mile loop clockwise on the trail).  There will be Gatorade on the Ben White access road between S Congress and S 1st.  Breakfast at Cheko’s (1304 W Koenig) at 9:30:30 am.  There will be cake for December, January, and February birthdays.

Run every chance you get!