Archive for February, 2019

Week of 2/24/2019

February 25, 2019

This time of year we would normally switch Thursdays from always doing tempo runs to alternating between tempos and hill repeats.  We’re leaning towards all hill repeats all the time this go around.

Tuesday – Fartleks (1 min off, 1 min on, 1 min off, 1.5 min on, 1 min off, 2 min on, 1 min off, 2.5 min on, 1 min off, 3 min on, 1 min off, 2.5 min on, 1 min off, 2 min on, 1 min off, 1.5 min on, 1 min off, 1 min on)

Thursday – 1000m repeats
Fast Group = 5
Fun Group = 3

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Mostly off the trail this week for 7.02 miles or 11.02 miles (11.02 milers run the linked route plus the entire 4 mile loop counter-clockwise on the trail after returning to the zero on the linked 7.02 miler).  Breakfast at Taco Joint (134 E Riverside).

Run every chance you get!

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Week of 2/17/2019

February 19, 2019

Congrats to everyone who completed the Austin Marathon and Half Marathon!

Happy Hour for the month of February at La Mancha is immediately following Tuesday’s track workout.  Bring those marathon/half marathon stories!

Tuesday – 1600, 1200, 800, 400

Thursday – 4 mile tempo

Saturday – 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 Koenig) at 9:03:03 am with cake to celebrate February birthdays!

Run every chance you get!

Week of 2/10/2019

February 11, 2019

Tuesday is the 2nd Tuesday of February so we’ll be heading to La Mancha directly after the track workout for our monthly happy hour!  Let Heather know if you’ll be attending.

The annual ship marathon party is this FRIDAY!  You should have received an invitation…last I checked there were 2 spots available.

Please take a moment to nominate your Shipmate of the Year!  It’s another close battle so make sure your voice is heard.  Also, please carve out $5, $10, $20 or whatever you’re able to add to the lavish and extravagant gifts we have historically bestowed upon the winner.  You can hand Coach Al or myself cash or send it electronically (PayPal to buysell@yahoo.com or Chase QuickPay/Zelle to jburrus@austin.rr.com).  Many, many thanks!

Tuesday – 6 x 400 then twice around the track (backwards on the straights/jog the curves)

Thursday – 3 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 10.17 miles or 5.5 miles (5.5 milers turn back at the cooler at Rio Grande/29th).  Breakfast at Austin Diner (5222 Burnet Road) at 9:01:01 am.

Run every chance you get!

Week of 2/3/2019

February 5, 2019

Dr. J from Performance Wellness will be at Tuesday’s workout providing FREE active release treatments.  He will be a little late to start but will stay as long as it takes to get the job done!

Under Armour will be at every workout this week (Tuesday, Thursday, and Saturday) wear testing the new HOVR, plying us with post-run nutrition, and letting us take advantage of their recovery zone.  Thanks ARC!

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

Tuesday – 5 x 1000

Thursday – 3 mile tempo

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 7 or 10 miles.  Breakfast at Rudy’s (3914 N Lamar) at 8:59:59 am.

Run every chance you get!