Archive for the ‘Workout Reports’ Category

Week of 5/19/2019

May 19, 2019

Thanks to Heather for continuing to put the happy in happy hour!

Something to look forward to…  It’s only a matter of time now before the mercury breaks the 100 degree mark.  Once that occurs, Coach Al will pick the first Thursday it is administratively feasible to do so and the Ship will do Ladera Norte repeats followed by burgers/dogs (and some non-meat substitute…possibly even the much ballyhoo’d Beyond Burger) at Casa Jerie!  The pool is a splendid 76 degrees and the pool boy (aka Big) has mostly mastered the art of pool chemistry…what could possibly go wrong??  Come on 100!!

Tuesday – Fartleks (fast segments of 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, 1 w/a 1 min jog between each)

Thursday – hilly mile repeats
Fun Group = 2
Fast Group = 3

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 Taco Joint (134 E Riverside) at 8:55:55 am.

Run every chance you get!

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Week of 5/12/2019

May 13, 2019

Tuesday is the second Tuesday of May so our monthly happy hour at La Mancha will be immediately after the track workout.  Please let Heather know if you plan to be there!

Tuesday – deferred ladder/scaffold
Fun Group = 200, 400, 800, 1000, 800, 400, 200
Fast Group = 200, 400, 800, 1000, 1000, 800, 400, 200

Thursday – Danny Relays from Joe’s Stump (3-person)
1 set = 1 time up + 1 time down
Fun Group = 5 sets
Fast Group = 7 sets

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 5.73 miles or 9.77 miles.  Breakfast at Austin Diner (5222 Burnet Rd) at 9:00:01 am.

Run every chance you get!

Week of 5/5/2019

May 5, 2019

Tuesday is the first Tuesday of May.  Dr. J from Performance Wellness will be at the workout providing FREE active release treatments.

ARC members will also get the opportunity to vote via paper ballot at Tuesday’s workout.  Online voting (also for members only) is available now through Friday, May 10, at midnight.

Tuesday – ladder/scaffold
Fun Group = 200, 400, 800, 1000, 800, 400, 200
Fast Group = 200, 400, 800, 1000, 1000, 800, 400, 200

Thursday – quality hill workout (ouch)

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 3, 6, or 10 miles.  Breakfast at Rudy’s (3914 N Lamar) at 9:00:01 am.

Run every chance you get!

Week of 4/28/2019

April 29, 2019

ARC board elections begin on Wednesday, May 1!  While you don’t have to be a member of ARC to run with the Ship you do have to be a member to vote.  Nearly every position is being contested which is a little unusual and very exciting.  I’m renewing my membership for the first time in many years so that I can vote and I hope you’ll join me.

Tuesday – timed 800, 6 x 400 w/a partner

Thursday – Long Hill/Short Hill
Beginners = 3
Fun Group = 6
Fast Group = 9

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 10.43 miles, 6 miles (turn right at Lamar and return to the zero), or 4 miles (turn back at the first cooler).  Breakfast at El Borrego de Oro (3900 S Congress) at 9:07:07 am.

Run every chance you get!

Week of 4/21/2019

April 23, 2019

Austin Wine + Food Festival will be eating up our parking lot this weekend.  County Line Corporate (512 E Riverside, in the back) is about .8 miles to the zero.  Plan ahead!

Tuesday – timed mile, Indian file mile, 2 x 3-person relay

Thursday – Big Finish 800s
Fun Group = 4
Fast Group = 6

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 3, 6, or 10 miles (counter-clockwise).  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:01:01 am.

Run every chance you get!

Week of 4/14/2019

April 14, 2019

Good luck to everyone running Boston on Monday (especially Jerie)!

Tuesday – Fartleks (fast segments of 1, 1.5, 2, 2.5, 3, 2.5, 2, 1.5, and 1 minutes w/ a 1 minute jog between each)

Thursday – 1000m repeats on 12th

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 4, 7, or 11.06 miles.  4 milers run the 4 mile loop (which, yes, technically means you’re on the trail), 7 milers turn back at Cherry.  Breakfast at Little Mexico (2304 S 1st) at 9:11:11 am.

Run every chance you get!

Week of 4/7/2019

April 8, 2019

Tuesday being the second Tuesday of April means it’s time for our monthly happy hour at La Mancha right after the track workout!  Come on, you can blow your taxes off for one more day.  Please let Heather know if you’ll be there!

Tuesday – timed 800 (everyone)
Fun Group = 3 more
Fast Group = 5 more

Thursday – 800m repeats from Joe’s Stump
Fun Group = 4
Fast Group = 6

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 3, 6, or 10 miles.  Breakfast at Rudy’s (3914 N Lamar) at 9:00:01 am.

Run every chance you get!

Week of 3/31/2019

April 2, 2019

Tuesday is the first Tuesday of April so Dr. J with Performance Wellness will be at the workout (for real this time) to work out the last of that marathon hangover.

Tuesday – 6 x 400, 3 x 3-person relay

Thursday – 5 mile hilly tempo (or three if you u-turn at the cooler)

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,  6 miles (turn back at Windsor/Harris), or 4 miles (turn back at Rio Grande/24th).  Breakfast at Austin Diner (5222 Burnet Road) at 9:04:04 am.

Run every chance you get!

Week of 3/24/2019

March 26, 2019

Our parking lot will be closed Saturday for Urban Music FestTxDOT has been a good alternative but there are scary signs there as well.  Stay tuned for more alternate parking suggestions…ugh.

Tuesday – Ins & Outs (sprint the straights, jog the curves)
Fun Group = 4, 3, 2, 1 (laps…roughly 2.1 miles)
Fast Group = 5, 4, 3, 2, 1 (laps…roughly 3.1 miles)

Thursday – hilly mile repeats
Fun Group = 2
Fast Group = 3

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 Maria’s Taco Express (2529 S Lamar) at 9:01:01 am.

Run every chance you get!

 

Week of 3/17/2019

March 19, 2019

It’s ladder week aboard the Ship!

Tuesday – track ladder
Fast Group = 1600, 1200, 800, 400
Fun Group = 1600, 1200, 400
Both groups = twice around (backwards on the straights, jog the curves)

Thursday – hilly ladder
Fast Group = 1600, 1200, 800, 400
Fun Group = 1600, 1200, 400

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 10.43 miles or 6 miles (6 milers bust a right on S Lamar and return to the zero) or 4 miles (out and back to the first cooler).  Breakfast at Cheko’s (1304 W Koenig) with cake for March birthdays.

Run every chance you get!