Archive for November, 2018

Week of 11/25/2018

November 26, 2018

Coach Al needs YOU to lead a pace group Saturday morning big time!  Please let him know if you’re available to assist.

Decker is next Sunday, December 9th, if you’re not running the race you can cheer your friends on AND hand them water at the first water stop.  Let Missy know if you can be there!

SAVE SOME DATES:
Saturday, December 15th, official pacers from the Austin Marathon will be our pace group leaders!
Saturday, December 22nd, the long run will depart from Sandy’s Mansion and be followed by a non-religious White Elephant Gift exchange!

Tuesday – timed mile, Indian file mile, timed mile

Thursday – tempo runs of 3 miles or 6 miles (6 milers run the 3 mile route twice)

Saturday – there will be a LONG run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 10 miles or 18.4 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 10:15:15 am where December birthdays will also be celebrated with FREE cake!  Way to coach, Al!

Run every chance you get!

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Week of 11/18/2018

November 19, 2018

Mega thanks to Heather for continuing to put the happy in happy hour!

Tuesday – 5 x 1000, twice around the track…backwards on the straights, jog the curves

Thursday – NO WORKOUT!  Do a turkey trot and then eat some turkey/tofurky

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 13.32 miles.  Breakfast at Borrego de Oro (3900 S Congress) at 9:30:30 am.

Run every chance you get!

Week of 11/11/2018

November 13, 2018

Mega thanks to Dr. J from Performance Wellness for avoiding the pollsters but not the fools with their various aches/pains during last Tuesday’s workout!

Coach Al needs YOU to lead a pace group Saturday morning.  Please let him know if you’re available to assist.

Tuesday – ladder (1200, 1000, 800, 600, 400) *click this link for how to accomplish each distance on O. Henry’s “short” track

Our monthly happy hour at La Mancha will commence immediately after Tuesday’s track workout.  Please let Heather know if you plan to be there.

Thursday – 5 mile tempo

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off/on the trail this week for 12 miles or 16 miles.  Everyone starts with this 6.17 miler and then marathoners run the 10 mile loop counter-clockwise on the trail while half marathoners run the 6 mile loop counter-clockwise on the trail.  Breakfast at Cheko’s (1304 W Koenig) at 10:05:05 am.

Run every chance you get!

Week of 11/4/2018

November 4, 2018

This week marks the first Tuesday of November (how did that happen??)!  O. Henry is a polling location for voting so we will convene at 10th/Wayside in order to avoid the polls.  Dr. J from Performance Wellness will be there so bring your aches/pains!

Coach Al needs YOU to lead a pace group Saturday morning.  Please let him know if you’re available to assist.

Tuesday – 4 x 800 on this alternate, non-track, course

Thursday – 5 mile tempo

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 10 miles or 15.08 miles.  Breakfast at Fareground (111 Congress) at 9:50:50 am.

Run every chance you get!