Archive for the ‘Workout Reports’ Category

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!

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Week of 3/10/2019

March 11, 2019

Tuesday, immediately following the track workout, is our regular monthly happy hour at La ManchaLet Heather know if you’ll be there and tell her what an excellent job she’s doing!

Tuesday – 800m repeats
Fun Group = 4
Fast Group = 6

Thursday – hilly 800m repeats
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 4, 7, or 10 miles.  There is a good chance our parking lot will be unavailable so you might want to roll down to TxDOT (150 E Riverside).  Breakfast at El Borrego de Oro (3900 S Congress).

Run every chance you get!

Week of 3/3/2019

March 3, 2019

Hello, March!  Why are you so cold??

Dr. J from Performance Wellness will be at Tuesday’s workout dealing with those post-marathon aches/pains.

Thursday’s workout will consist of hill repeats, a visit from Under Armour, and author Marc David.  You can learn more about Marc and his body of work at his web site.  He’ll have copies of The Addicted Runner available for $10 AND he’ll sign them on the spot!

Tuesday – timed mile, Indian file mile, 2 x 3-person relay, twice around (backwards on the straights/jog the curves)

Thursday – long hill/short hill
Fun Group = 6
Fast Group = 9
Fools Group = 12

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 5.82 miles or 10.44 miles.  Breakfast at Little Mexico (2304 S 1st) at 9:01:01 am.

Run every chance you get!

 

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!

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!

Week of 1/27/2019

January 29, 2019

This is the last Tuesday of January so the next Tuesday is the first Tuesday of February.  Dr. J from Performance Wellness will be at the workout treating your pre-marathon ailments (real or imagined) with FREE active release.

Coach Al needs YOU to lead a pace group Saturday morning!  Please let him know if you’re available to assist.  Just two more, two.

No, you were not snubbed for the marathon party on Friday, February 15th…the invite hasn’t gone out just yet.  A couple of things to keep in mind about the party:
– there are 781 email addresses on the list and that many people can’t fit in Jerie’s house
– the party will be limited to the first 70 fools who RSVP and that will most likely occur within hours of it being sent
– though the invite will have the standard yes/no/maybe options a maybe is really a no (because if you check maybe the party will fill up and you’ll be unable to change to a yes at that point)
– you can bring your spouse/partner/significant other and/or child but they’ll displace a fool so use your best judgment there
– you do not have to be running the marathon on Sunday to come to the party
– most importantly…we will be crowning Shipmate of the Year

Tuesday – 8 x 800

Thursday – 5 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 13.19 miles (starting with this 6.17 miler and finishing with this 7.02 miler).  There will be Gatorade on Ben White between Congress/S 1st and on Barton Hills at the bottom of Wilke as well as water at the zero at the start/rough middle/end.  Breakfast at El Borrego de Oro (3900 S Congress) at 9:25:25 am.

Run every chance you get!

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!

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!