Archive for the ‘Workout Reports’ Category

Thursday 9/21/2017

September 21, 2017

“The Contingency Plan” – if you arrive at O. Henry and there is an official O. Henry activity occurring on the field…continue north on Exposition and then go west on Bridle Path where we will convene at the triangular median.  Way to coach, Al!

The Workout – 4 mile tempo

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at El Borrego de Oro (3900 S Congress) at 8:59:59 am.

Run every chance you get!

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Tuesday 9/19/2017

September 19, 2017

Though the police have a suspect in custody in relation to the recent assault on the trail and, perhaps, at Austin High…it’s important to remain vigilant at all times.  Don’t allow yourself to become a statistic due to normalcy bias.  There is always a first attack…the one that occurs when there was no “MO” or information or police sketch.  Run with someone and know how to protect yourself.

The Workout – ladder (1600, 1200, 800, 400)

News – there will be a hill workout on Thursday (4 mile tempo).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at El Borrego de Oro (3900 S Congress) at 8:59:59 am.

Run every chance you get!

Thursday 9/14/2017

September 15, 2017

We still need a pace group leader at 11:00 minutes per mile for Saturday morning!

The Workout – 3 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 7.02 miles or 12ish miles (12 milers start on the linked route but turn left on the Barton Springs footbridge on the way back and complete the 7 mile loop on the trail).

There will be liquids at the following locations:
Sweet Orange Gatorade @ Barton Hills/Wilke (mile 2.25)
Sweet Orange Gatorade @ Barton Hills/Wilke (mile 4.75)
Water along the trail…

Breakfast at Hoover’s (2002 Manor) at 9:20:21 am.

Run every chance you get!

Tuesday 9/12/2017

September 13, 2017

Many thanks to Heather for organizing our monthly, post-workout happy hour at La Mancha!  These will occur on the second Tuesday of each month until further notice.

Great job to the 70 fools who showed up for last night’s workout!  It appeared that everyone did a good job sharing what is becoming a very crowded track (not only with 70 fools but a group from Camp Gladiator, a small contingent of Rogues, and folks from the neighborhood).  Way to coach, Al!

The Workout – 4 x 400 (partner), 4 x 400 (solo)

News – there will be a hill workout on Thursday (3 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 7.02 miles or 12ish miles (12 milers start on the linked route but turn left on the Barton Springs footbridge on the way back and complete the 7 mile loop on the trail).  Breakfast at Hoover’s (2002 Manor) at 9:20:21 am.

Run every chance you get!

Thursday 9/72017

September 7, 2017

There are a couple of pace group leader holes that need to be filled for Saturday (8:30 and 11:00).  Please let Coach Al know if you can fill ’em!

The Workout –  6 mile tempo (linked route x 2)

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at 9:00:01 am.

Run every chance you get!

Tuesday 9/5/2017

September 5, 2017

Thanks to Dr. J from Performance Wellness for showing up just in time to work the first couple of weeks of marathon training out of some pseudo sore fools.  Also, shout out to the Austin Runners Club for having the folks from Austin Trail Running Company out to make Hokas available for wear testing.

The Workout – 800 meter repeats
Half Marathoners = 4
Marathoners = 5

News – there will be a hill workout on Thursday (6 mile tempo, linked route x 2).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at Cheko’s (1304 W Koenig) at 9:00:01 am.

Run every chance you get!

Thursday 8/31/2017

August 31, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

Tuesday is the first Tuesday of September (September 5th) which means Dr. J from Performance Wellness will be at the workout providing FREE active release treatments.  Way to coach, Al!

The Tuesday after that (aka the second Tuesday of September or September 12th) there will be a happy hour post workout at La Mancha (2203 Hancock).  Please let Heather know if you plan to attend.

The Workout – 5 mile tempo

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 10.96 miles (linked route plus one of these) or 6 miles (start on linked route but return via S Lamar).  There will be water/gatorade all over hither and yon.  Breakfast at Little Mexico (2304 S 1st) at 9:10:10 am.

Run every chance you get!

Tuesday 8/29/2017

August 29, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

Next Tuesday is the first Tuesday of September (September 5th) which means Dr. J from Performance Wellness will be at the workout providing FREE active release treatments.  Way to coach, Al!

The Tuesday after that (aka the second Tuesday of September or September 12th) there will be a happy hour post workout at La Mancha (2203 Hancock).  Please let Heather know if you plan to attend.

The Workout – 3 x 1200

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.  Off the trail this week for 10.96 miles (linked route plus one of these) or 6 miles (start on linked route but return via S Lamar).  There will be water/gatorade all over hither and yon.  Breakfast at Little Mexico (2304 S 1st) at 9:10:10 am.

Run every chance you get!

Thursday 8/24/2017

August 24, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

The Workout – tempo runs of 2 miles or 3 miles, in both cases you run the linked route until you’ve achieved the desired distance

News – there will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:01:01 am.  There will be cake involved in celebration of August birthdays.  Way to coach, Al!

Run every chance you get!

Tuesday 8/22/2017

August 22, 2017

Coach Al needs pace group leaders for Saturday morning, please let him know if you can help!

The Workout – 1600m repeats
Half Marathoners/Fun Group = 2
Full Marathoners/Fast Group = 3

News – there will be a hill workout on Thursday (tempo runs of 2 miles or 3 miles, in both cases you run the linked route until you’ve achieved the desired distance).  There will be a long run departing the zero at 7:00:00 am Saturday morning.  On the trail this week for 4 or 10 miles.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:01:01 am.  There will be cake involved in celebration of August birthdays.  Way to coach, Al!

Run every chance you get!