Archive for the ‘Workout Reports’ Category

Thursday 7/19/2018

July 20, 2018

Wow, I don’t think there has ever been a poll with more overwhelming results.  93% of you are fans of the new format.  Way to coach, Al!

The Workout – quality hill repeats

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  It will, however, not be finishing at the zero.  The run will finish at The Loop not too far from where we would normally finish.  You do NOT have to be a member of ARC to attend though we encourage fools to join.  The routes are 7.00 miles and 10.31 miles.  There will be liquids at the following spots:

Water @ the rock
Water @ Enfield/Raleigh
Gatorade (only) @ Expo/Mt Laurel
Water @ Lamar/Shoal Creek

Please let the fine folks at The Loop know you’ll be there so they can gather enough FREE breakfast for us!

Run every chance you get!

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Tuesday 7/17/2018

July 15, 2018

I’ve been curious what y’all think about the move of the workout reports from the day of/after to the day before.  Hit the poll below and let me know.  Thanks!

The Workout – 400m repeats, 2 x 3-person relay, twice around…backwards on the straights/jog the curves
Fun Group = 5 x 400 (plus the relay and the cool down)
Fast Group = 7 x 400 (plus the relay and the cool down)

News – there will be a hill workout on Thursdays (repeats?).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  It will, however, not be finishing at the zero.  The run will finish at The Loop not too far from where we would normally finish.  You do NOT have to be a member of ARC to attend though we encourage fools to join.  The routes are 7.00 miles and 10.31 miles.  Please let the fine folks at The Loop know you’ll be there so they can gather enough FREE breakfast for us!

Run every chance you get!

Thursday 7/12/2018

July 11, 2018

Thanks to Heather, in absentia, for another fabulous happy hour at La Mancha!

The Workout – tempo runs of 3 miles or 5 miles, 3 milers turn back at the water cooler at Tarryhollow

News – 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 on the trail counter-clockwise. Breakfast at Rudy’s (3914 N Lamar) at 8:55:55 am.

Run every chance you get!

Tuesday 7/10/2018

July 9, 2018

Tuesday, immediately following the track workout, is our monthly happy hour at La Mancha! Please let Heather know if you plan to be there.

The Workout – Yasso 800s (pace = your marathon time in hours/minutes converted to minutes/seconds)
Fun Group = 5
Fast Group = 7

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 5 miles, 3 milers turn back at the water cooler at Tarryhollow). 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 on the trail counter-clockwise. Breakfast at Rudy’s (3914 N Lamar) at 8:55:55 am.

Run every chance you get!

Thursday 7/5/2018

July 4, 2018

Mega thanks to Dr. J from Performance Wellness for working many, many fools over from bell to whistle on Tuesday!

Next Tuesday is the second Tuesday of July.  We’ll be marking that occasion with our monthly happy hour at La Mancha.  Please let Heather know if you plan on being there.

The group has spawned a few splinter groups over the years.  Jerie’s kids, Wednesday afternoon Scenic (that morphed into Wednesday morning Scenic), and the boat of fools  just to name a few.  Now, I understand there is a group of injured fools calling themselves “Shipwrecked” and meeting at Barton Springs Pool at 6:30 am on Mondays, Wednesdays, and Fridays for aqua-jogging.  Way to coach, Al!

The Workout – Danny L-shaped Relays (up leg, down leg), a set is one up/one down
Fun Group = 4 sets
Fast Group = 6 sets

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 11.02 miles (11.02 milers run the 7.02 mile linked route plus the 4 mile loop on the trail counter-clockwise in it’s entirety upon completion of the 7.02 mile linked route).  Breakfast at Taco Joint (134 E Riverside) at 9:05:05 am.

Run every chance you get!

Tuesday 7/3/2018

July 2, 2018

Dr. J from Performance Wellness will be at Tuesday’s workout.  Way to coach, Al!

The Workout – timed mile, Indian file mile, 3-person relay (each person doing 2 complete laps…a half lap at a time), twice around (backwards on the straights, jog the curves)

News – there will be a hill workout on Thursday (repeats).  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 11.02 miles (11.02 milers run the 7.02 mile linked route plus the 4 mile loop on the trail counter-clockwise in it’s entirety upon completion of the 7.02 mile linked route).  Breakfast at Taco Joint (134 E Riverside) at 9:05:05 am.

Run every chance you get!

Thursday 6/28/2018

June 28, 2018

Tuesday is the first Tuesday of July so Dr. J from Performance Wellness should be joining us at the workout…assuming his table doesn’t melt.

The Workout – tempo runs of 3 miles or 6 miles, 6 milers run the linked route twice

News – 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 Little Mexico (2304 S 1st) at 8:55:55 am.

Run every chance you get!

Tuesday 6/26/2018

June 26, 2018

I can find no evidence that our parking lot will be unavailable Saturday morning.  Way to coach, Al!

The Workout – Ins/Outs (sprint the straights, jog the curves)
Fun Group = 4 laps, 3 laps, 2 laps, 1 lap
Fast Group = 5 laps, 4 laps, 3 laps, 2 laps, 1 lap
Both Groups = twice around; backwards on the straights, jog the curves

News – there will be a hill workout on Thursday (tempo runs of 3 miles or 6 miles, 6 milers run the linked route twice).  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 Little Mexico (2304 S 1st) at 8:55:55 am.

Run every chance you get!

Thursday 6/20/2018

June 19, 2018

The monsoon that we’ve been repeatedly warned about for days failed to materialize.  Shocking.  Instead we had, with the exception of some humidity, one of the mildest workouts we’ve had in a while.  Way to coach, Al!

The Workout – hilly 1000 meter repeats
Fun Group = 3
Fast Group = 4
Fools Group = 8

News – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10.17 miles, 6 miles (turn around at Windsor/Harris), or 4 miles (turn around at Rio Grande/24th).  Breakfast at Cheko’s (1304 W Koenig) at 9:01:01 am.

Run every chance you get!

Tuesday 6/19/2018

June 18, 2018

No Dr. J, no happy hour.  Just a random Tuesday in the middle of June.

The Workout – Fartleks (fast segments faster than 5k pace)

News – there will be a hill workout on Thursday (repeats).  There will be a long run departing the zero at 7:00:00 am on Saturday morning.  Off the trail this week for 10.17 miles, 6 miles (turn around at Windsor/Harris), or 4 miles (turn around at Rio Grande/24th).  Breakfast at Cheko’s (1304 W Koenig) at 9:01:01 am.

Run every chance you get!