Archive for January, 2019

Week of 1/20/2019

January 21, 2019

We are less than four weeks away from the Austin Marathon!  The marathon party invite (for which you are saving the date of Friday, February 15th) will go out this week.

Coach Al needs YOU to lead a pace group Saturday morning!  Please let him know if you’re available to assist.  Only three more opportunities to experience the joy of shepherding young fools to the promised land.

Tuesday – 6 x 400 w/a partner, 4 x 400 without (then twice around, backwards on the straights…jog the curves)

Thursday – 4 mile tempo

Saturday – there will be a looooooong run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 21.7 miles or 10.00 miles.  Breakfast at El Mercado (1302 S 1st) right about the time you get there.

Run every chance you get!

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Week of 1/13/2019

January 15, 2019

With the first Tuesday of January being New Years the first and second Tuesdays got mushed together so mega thanks to Heather for helping us kick the year off right with our monthly happy hour at La Mancha AND Dr. J from Performance Wellness for keeping fools on track as we near the Austin Marathon!

Coach Al needs YOU to lead a pace group Saturday morning!  Please let him know if you’re available to assist.  There are only FOUR more Saturdays until Marathon weekend!

Tuesday – 3 x 1600 (timed mile, Indian file mile, mile at race pace)

Thursday – 4 mile tempo

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On/off the trail this week for 13.17 miles.  We’ll start with this 6.17 miler and finish with the 7 mile loop on the trail.  Breakfast at Little Mexico (2304 S 1st) at 9:20:20 am with FREE cake to celebrate January birthdays.

Run every chance you get!

Week of 1/6/2019

January 6, 2019

Save the date!  The annual Ship Marathon Party will be held at Chez Jerie on Friday, February 15th.  We’ll give you a heads up when the invite goes out (soon)!

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

Tuesday – 1000, 2000, 1000, 1000…twice around (backwards on the straights, jog the curves)

Thursday – tempo runs of 3 miles or 5 miles

Saturday – there will be an extremely long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 21.7 miles or 10.53 miles.  Fluids aplenty scattered both hither and yon.  Breakfast at Fareground at the precise moment of your arrival.

Run every chance you get!

Week of 12/30/2018

January 2, 2019

And with this we bid adieu to 2018!

There will be (was) no track workout on Tuesday due to it being New Years Day and all.  Your schedule should have read 3 x (2 x 1200).

Thursday – Tempo runs of 5 miles or 10 miles (10 milers run the 5 mile route twice)

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

Saturday – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  A little on and a lot off the trail this week for 13 miles or 15 miles.  Everyone will start with this 6.17 miler and follow it up with this 7.02 miler.  15 milers hang a left at the Barton Springs footbridge on the way back and complete the 4 mile loop on the trail.  Breakfast at Cheko’s (1304 W Koenig) at 9:55:55 am.

Run every chance you get!