Archive for the ‘Workout Reports’ Category

Week of 9/23/2018

September 24, 2018

Listen up because it’s going to be a unique week!

ARC is having Skechers out at Tuesday’s workout.  It seems like it’s been a couple of years so it’ll be good to see what they’ve been up to.

There is an O. Henry football game on the field in the middle of the track on Tuesday night.  We will convene in the southeast corner of the O. Henry parking lot at 10th/Wayside, do the drills, and then do the workout in the neighborhood.  Please avoid the track and football field anytime you see an official O. Henry activity occurring.  Way to coach, Al!

Speaking of Coach Al…he needs YOU to lead a pace group Saturday morning.  Please let him know if you’re available to assist.

Speaking of Saturday…our parking lot will be unavailable.  There are some spots here and there along Riverside but your best bet is TxDot.

Tuesday – 800s
Marathoners = 6
Half Marathoners = 5
Newcomers = 3

Thursday – 5 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 11 miles or 6 miles.  Everyone will start by doing the 6 miles route linked hereto.  The 11 milers will continue past the zero and do the 5 mile loop on the trail (from the zero to MoPac, cross the bridge, run to the east side of Congress, take the stairs up, cross the bridge, curl left on the south side, then turn left under the Congress bridge heading back to the zero).  Breakfast at Cheko’s (1304 W Koenig) at 9:15:15 am.

Run every chance you get!

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Week of 9/16/2018

September 17, 2018

According to signage strewn about our Saturday parking lot, it will be unavailable to us this Saturday (9/22) due to the LIVESTRONG Honor 5k/10k.  Additionally, I’ve peered into the future and predict that it will also be unavailable to us the following Saturday (9/29) due to…ugh.

This might be a good time to familiarize yourself with the FREE TxDot parking about a half mile east of the zero.  You also may want to give yourself a little extra time to get to the zero by 7:00:00 am the next two Saturdays.

Tuesday – ladder (1600, 1200, 800, 400), twice around…backwards on the straights, jog the curves

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 Maria’s Taco Express (2529 S Lamar) with FREE cake for September birthdays.  Way to coach, Al!

Run every chance you get!

Week of 9/9/2018

September 10, 2018

 

Dr. J from Performance Wellness punted last week but, fear not, he will be at the Tuesday workout!

Happy Hour at La Mancha is also Tuesday after the workout!   Please let Heather know if you plan to be there.

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

Tuesday – 4 x 400 with a partner, 4 x 400 without a partner, twice around (backwards on the straights/jog the curves)

Thursday – tempo runs of 3 miles or 6 miles

Saturday – there will be a long run departing the zero at 7:00:00 am Saturday morning.  Off the trail this week for 5 miles, 7.02 miles, or 12.13 miles.  5 milers start on the linked route but turn back at Barton Hills/Wilke (water cooler).  7 milers run the linked route.  12 miles run the linked route then add on this.  Breakfast at Fareground (111 Congress) at 9:15:15 am.

Run every chance you get!

Week of 9/2/2018

September 3, 2018

Tuesday is the first Tuesday of September.  Dr. J from Performance Wellness will be at the workout working out those marathon training kick off aches/pains.

Austin Trail Running will also be there with the new Spire from 361 as well as samples from GU!

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

Tuesday – 800m repeats
Marathoners = 5 x 800, twice around backwards on the straights/jog the curves
Half Marathoners = 4 x 800, twice around backwards on the straights/jog the curves

Thursday – 6 mile tempo (linked route twice)

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 Rudy’s (3914 N Lamar) at 9:05:05 am.

Run every chance you get!

Week of 8/26/2018

August 27, 2018

Mega thanks to Heather for the happiest of hours!

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

Tuesday – 3 x 1200

Thursday – tempo runs of 3 miles or 5 miles

Saturday – there will be a long run departing the zero on Saturday morning at 7:00:00 am.  On/off the trail this week for 6.09 miles or 11.1 miles.  Beginners will do the 4 mile loop on the trail.  Breakfast at Borrego de Oro (3900 S Congress) at 9:15:15 am.

Run every chance you get!

Week of 8/19/2018

August 21, 2018

Our Saturday morning parking lot had five available spots at 6:20 am this past Saturday.  TxDot is looking like the place to be if you find yourself circling at 6:40 am.

Speaking of Saturday…coach needs YOU to lead a pace group Saturday morning.  Please let him know if you’re available to assist.

Happy Hour at La Mancha is tonight after the workout!   Please let Heather know if you plan to be there.

Tuesday – mile, Indian file mile, mile

Thursday – tempo runs of 3 miles or 5 miles

Saturday – there will be a long run departing the zero at 7:00:00 am on Saturday morning.  On/off the trail this week for 4 miles or 10 miles.  4 milers start on the linked route but turn back at the first water cooler (Travis Heights/Mariposa).  10 milers do the entire linked route and then add the 4 mile loop clockwise on the trail.  Breakfast at Maria’s Taco Express (2529 S Lamar) at 9:05:05 am.

Run every chance you get!

Week of 8/12/2018

August 13, 2018

Tuesday’s track workout is the kick off for the annual ARC marathon/half marathon training!  There might be some new faces…feel free to welcome them warmly.  Way to coach, Al!

Dr. J from Performance Wellness will also be at Tuesday’s workout.  I’ve even heard a rumor that a shoe vendor or other special guest may be there as well.

This Saturday morning we will start using pace group leaders during our long runs.  Please let Coach Al know which pace group you will shepherd.

Tuesday – timed mile

Thursday – tempo runs of 3 miles or 6 miles (linked 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 10.00 miles or 4.00 miles (4 milers turn back at the rock).  There will be liquids every few miles.  Breakfast at Little Mexico (2304 S 1st) at 9:00:01 am.

Run every chance you get!

Week of 8/5/2018

August 6, 2018

It seems clear at this point that “our” Saturday morning parking lot has been discovered  by a group that is starting earlier than we do.  The last few spots are being gobbled up by around 6:40 am.  TxDot is still a good alternative.

We still need a few volunteers during the ARC marathon/half marathon training recruiting drive for one hour shifts at the rock on Saturday, 8/11, and Sunday, 8/12.  Let Coach Al know if you can help out!

Reminder(s) – Tuesday is not a typical first Tuesday of the month.  Our typical first Tuesday festivities (and a whole lot more) will be taking place on the SECOND Tuesday.  The timed mile kick off for the marathon/half marathon training and Dr. J from Performance Wellness will both occur Tuesday, August 14th.  Our monthly happy hour at La Mancha will be pushed to the third Tuesday, August 21st.

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

Thursday – tempo runs of 5 miles or 3 miles (3 milers turn back at the cooler)

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 (counterclockwise).  Breakfast at Cheko’s (1304 Koenig) at 9:05:05 am.

Run every chance you get!

Week of 7/29/2018

July 30, 2018

News!  The Ship’s annual marathon training will kick off on August 14th (way to coach, Al!).  We will be informing the public of this exciting program and encouraging their participation in it on Saturday, August 11th, and Sunday, August 12th.  If you can handle a one hour shift (or several) let Coach Al know!  Please let him know if you’ll be there at 6:30, 7:30 or 8:30.

More News!  Please make note of the following adjustments for the month of August.  The first Tuesday will NOT feature Dr. J from Performance Wellness.  He will be at the marathon training kick off event on the second Tuesday (August 14th).  We are also moving the monthly happy hour from the second Tuesday to the third Tuesday (August 21st).

Tuesday – Fartleks

Thursday – Joe’s Stump 800s
Fun Group = 4
Fast Group = 6
Fools Group = 10

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 on Lamar and head back to the zero), or 4 miles (u-turn after the cooler at Travis Heights/Mariposa).  There will be liquids as follows:

Travis Heights/Mariposa (mile 2ish)
Oltorf/Lamar (mile 4ish)
Barton Hills/Wilke (mile 6ish)
The Rock (mile 8ish)

Breakfast at Fareground (111 Congress) at 9:01:01 am.

Run every chance you get!

Week of 7/22/2018

July 23, 2018

Tuesday – ladder
Fun Group = 1600, 800, 400
Fast Group = 1600, 1200, 800, 400

Thursday – tempo
Fun Group = 3 miles
Fast Group = 4 miles

Saturday – long run
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 9:00:01 am.

Run every chance you get!