Archive for the ‘Workout Reports’ Category

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!

Week of 12/23/2018

December 23, 2018

Mega thanks to Coach Al and Sandy for the over-the-top Saturday long run, breakfast, and white elephant gift exchange!

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

Tuesday – Christmas…so there will be no track workout.  Feel free to find a spot to do a 1600, a 3200, and 2 x 800 whilst being holly and jolly.

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 20.25 miles (marathoners) or 10.00 miles (half marathoners).  Breakfast at Taco Joint (134 E Riverside) when you get there.

Run every chance you get!

 

Week of 12/16/2018

December 18, 2018

Mega thanks to Heather for closing out 2018 with another stellar hour of happiness!

Remember, Saturday’s long run will NOT be departing from the zero at 7:00:00 am.  It will instead be departing from Sandy’s mansion at 7:00:00 am and be followed by FREE breakfast and a voluntary, non-religious white elephant gift exchange.  Way to coach, Al!

Tuesday – 6 x 400 w/a partner, 6 x 400 solo, twice around (backwards on the straights whilst jogging the curves)

Thursday – tempo runs of 3 miles or 6 miles (6 milers run both linked routes)

Saturday – as previously mentioned, the Saturday long run will NOT be departing from the zero at 7:00:00 am.  It will, however, be departing at 7:00:00 am from Sandy’s mansion!  After this brief 13 miler we’ll reconvene at the mansion for tacos/pastries/coffee/juice, etc…  Those who would like to hang around longer may partake of a white elephant gift exchange by simply bringing a gift.  Coach will go over the rules at that time.

Run every chance you get!

Week of 12/9/2018

December 10, 2018

Mega thanks to Dr. J from Performance Wellness for the pre-Decker active release treatments!

Tuesday is the second Tuesday of December so it’s time for our monthly happy hour at La Mancha (after the workout)!  Please let Heather know if you plan to be there for the final happy hour of 2018!

SAVE ONE DATE:
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, 4 x 800

Thursday – 6 mile tempo (this followed by this)

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Coach Al does NOT need you to be a pace group leader because the official pacers from the Austin Marathon will be there to practice for the big day!  Off the trail this week for 7.94 miles or 18.4 miles.  Breakfast at Rudy’s (3914 N Lamar) at the precise moment of your arrival.

Run every chance you get!

Week of 12/2/2018

December 3, 2018

Decker is Sunday…for real this time!  What does that mean to you?  Well, if you’re not running it you can help make it awesome.  According to Missy B. the ship’s water stop (#1) is fully staffed BUT there are still opportunities to contribute your time.  CLICK HERE to see what’s available.  Let Deepa know if you have any questions!

Decker being on Sunday also means that many of our regular pace group leaders will be in severe taper mode on Saturday morning so this is your opportunity to shine!  Let coach know if you can pace on Saturday.

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

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 – there is a runoff election taking place at O. Henry on Tuesday evening so we’ll convene at 10th/Wayside.  Bring lights and reflective gear to run your 2 x 1200s and 4 x 800s!

Thursday – 5 mile tempo (running opposite the map directions)

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 miles (linked route plus 6 miles on the trail counterclockwise).  Breakfast at Little Mexico (2304 S 1st) at 9:30:30 am.

Run every chance you get!

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!

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!