Archive for the ‘Workout Reports’ Category

Thursday 11/16/2017

November 16, 2017

There will NOT be a hill workout NEXT Thursday (aka Thanksgiving)!

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On/off the trail this week for 16 miles or 12 miles.  Everyone will start with this 6 miles and then complete their distance by running counter clockwise on the trail.  Breakfast at 10:00:01 am at Little Mexico (2304 S 1st).

More News – if you’re not running Decker on December 10th, please volunteer for the ship’s water stop (water stop #1).  Let Missy know if you can help!

Run every chance you get

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Tuesday 11/14/2017

November 14, 2017

Ginormous kudos to Heather for another stellar happy hour at La Mancha!

There will NOT be a hill workout NEXT Thursday (aka Thanksgiving)!

The Workout – ladder (1200, 1000, 800, 600, 400)

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 Saturday morning.  On/off the trail this week for 16 miles or 12 miles.  Everyone will start with this 6 miles and then complete their distance by running counter clockwise on the trail.  Breakfast at 10:00:01 am at Little Mexico (2304 S 1st).

More News – if you’re not running Decker on December 10th, please volunteer for the ship’s water stop (water stop #1).  Let Missy know if you can help!

Run every chance you get!

Thursday 11/9/2017

November 10, 2017

The Veterans Day Parade will be impacting our planned routes for Saturday morning’s long run.  The best work around appears to be slightly modifying the route(s) towards the end of the run.

10 milers proceed as mapped until your (roughly) 8 mile point.  Instead of heading south on Red River from 15th St simply continue heading east on 15th to Lavaca.  Turn left (south) on Lavaca, head back to the zero mark and make up any shortage on the trail.  It shouldn’t be much.

15 milers proceed as mapped until your (roughly) 13 mile point.  Instead of heading south on Red River from 15th St simply continue heading east on 15th to Lavaca.  Turn left (south) on Lavaca, head back to the zero mark and make up any shortage on the trail.  It shouldn’t be much.

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10 miles or 15.08 miles.  There will be water/gatorade at the following locations:

water @ the rock
water @ the boat docks
gatorade @ Guadalupe/MLK
water @ 45th/Red River
gatorade @ Red River/MLK

Print your turn by turns on the bottom of each linked map if you need them (remembering, of course, that the courses will be mildly modified due to the parade)!  Breakfast at Cafe Express (3418 N Lamar) at the precise moment of your arrival.

Run every chance you get!

Tuesday 11/7/2017

November 7, 2017

Dr. J from Performance Wellness showed up and made up for the one week absence by working double hard on fools.  Way to coach, Al!

Thursday nights tempo run will be run entirely in the dark.  Wear your bright clothing, reflective gear, blinking lights, and any/all varieties of awareness raising garments.

The Workout – 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 Saturday morning.  Off the trail this week for 10 miles or 15.08 miles.  There will be water/gatorade at the following locations:

water @ the rock
water @ the boat docks
gatorade @ Guadalupe/MLK
water @ 45th/Red River
gatorade @ Red River/MLK

Print your turn by turns on the bottom of each linked map if you need them!  Breakfast at Cafe Express (3418 N Lamar) at the precise moment of your arrival.

Run every chance you get!

Thursday 11/2/2017

November 3, 2017

When you go to bed Saturday night, assuming it’s before 2 am, don’t forget to set your clock back one hour.  Most importantly, be sure to enjoy your extra hour of sleep!  If you’re still up at 2 am don’t forget it’s really 1 am.  Way to coach, Al!!

Tuesday is the first Tuesday of November.  Dr. J from Performance Wellness will be at the workout.

The Workout – 2 mile tempo, linked route x 2

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 10 miles.  Breakfast at El Borrego de Oro (3900 S Congress) at 9:06:05 am.

Run every chance you get!

Tuesday 10/31/2017

October 31, 2017

Happy Halloween!

Save the dates:
Tuesday, November 7th:  Dr. J from Performance Wellness will be with us.
Tuesday, November 14th:  monthly happy hour at La Mancha

The Workout – 3 x 1600

News – there will be a hill workout on Thursday (2 mile tempo, linked route x 2).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 10 miles.  Breakfast TBA.

Run every chance you get!

Thursday 10/26/2017

October 26, 2017

I heard a rumor that the track just might be available to us on Tuesday, October 31st.  Check the track before you head behind the school.  If you forget and get to the back of the school and no one is there…come to the track.  Way to coach, Al!

The Tuesday after October 31st, which is November 7th, is the first Tuesday of November.  Bring your two months worth of aches and pains for Dr. J from Performance Wellness to go to work on.  Don’t be afraid to visit him in the office on occasion.

The Tuesday after November 7th, which is November 14th, is our monthly happy hour at La Mancha.  More info on that to follow.

The Workout – 5 mile tempo

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 miles (linked route plus a half mile out/back on the trail) or 13.17 miles (run the 7 miler’s linked route then the lollipop as linked).  There will be water/gatorade at the following spots:

Gatorade on Ben White between Congress/S 1st
Water at the zero
Gatorade on Barton Hills @ Wilke

Breakfast at Maria’s Taco Express at 9:30:30 am.

Run every chance you get!

Tuesday 10/24/2017

October 24, 2017

We’ve almost reached the end of October!  Just a few more workouts in the parking lot and we can feeel the sweet, bouncy rubber of the track caressing our feet again.  Way to coach, Al!

The Workout – 800s
Fun/Half Marathon Group = 5
Fast/Full Marathon Group = 6

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 Saturday morning.  Off the trail this week for 7 miles (linked route plus a half mile out/back on the trail) or 13.17 miles (run the 7 miler’s linked route then the lollipop as linked).  Breakfast at Maria’s Taco Express at 9:30:30 am.

Run every chance you get!

Thursday 10/19/2017

October 19, 2017

There are multiple possible issues with parking on Saturday morning so be prepared to park somewhere other than the parking lot at Auditorium Shores.  Like here.  Remember, if you’re a minute late…we’re a minute down the trail.  Way to coach, Al!

The Workout – 5k time trial

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 10 miles.  Breakfast at Cheko’s (1304 W Koenig).

Run every chance you get!

Tuesday 10/17/2017

October 17, 2017

Did you save the date??  The 5k time trial is Thursday!!  Way to coach, Al!

The Workout – 400m repeats
Fun/Half Marathon Group = 8
Fast/Full Marathon Group = 10

News – there will be a hill workout, kinda, on Thursday (5k time trial).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 10 miles.  Breakfast at Cheko’s (1304 W Koenig).

Run every chance you get!