“Much of the stress that people feel doesn’t come from having too much to do.
It comes from not finishing what they’ve started.”
— David Allen

Events & Announcements

CONGRATULATIONS TO OUR BOSTON MARATHON & CAPITOL 10,000 FINISHERS
We had fantastic finishes at the Boston Marathon & Cap 10K. Boston had very difficult weather & all who finished there know it was a battle the entire way. But we usually don't get to choose our weather & we stay committed to racing our best, regardless of the conditions. 
At the Cap 10K the opposite was true...such AMAZING weather. At the finish line, everyone was all smiles both for achieving goals & being a part of the Austin running community on such a gorgeous morning. 
Congrats to all who competed!

TRANSITIONS
Over the coming two weeks we'll be transitioning between our various spring programs & the Kick-Off of the Fall Marathon program. 


Tip of the WEEK

AFTER A BIG RACE

The week after a big race can be full of emotion and some physical discomfort as well…to say the least! You will notice the days following a big hard effort leaves you sore and walking funny, especially downstairs. In addition, if it was your goal race you might feel depressed. You spent so much time training, sacrificing, and preparing for this big race and now it’s over! When you spend that much energy focused on any big life event it is normal to feel sad, depressed, and even lethargic now that it’s over. So, how do we move on? How do bounce back?

Below we have shared some tips on what to do the week following a big race:

  1. Celebrate your accomplishment! Wear your medal, or hang it some place where you can see it each morning. Use it as motivation. Enjoy a celebration meal with your training partners, friends, and/or family!
  2. Schedule a massage a few days (24-48 hours) after your race. This will help decrease the soreness and you deserve it!
  3. Now is the time to cross train…swimming, easy cycling, yoga, Pilates, etc. are all good ways of being active but not over doing it by jumping into running a lot. You can run easy too but make sure it is EASY! The movement will help increase blood flow. Blood flow means fresh nutrient rich blood to repair our broken muscle fibers.
  4. Write or type your race report. This can be a therapeutic and helpful training tool later. Write everything…what went right, what went wrong, what you enjoyed, what you would change…everything. You don’t have to share it with anyone, but I am sure your coach would love to read it. I love reading back over my race reports months later.
  5. To beat the post-race blues, I suggest signing up for another race. Sound absurd? Well, having another goal race will keep you motivated during this “down” time. I also recommend try training for another distance…switch it up! If you trained for a long distance race, try a shorter race to work on your speed. If you trained for a short race, challenge yourself with a longer race to improve your endurance.


Weekly Workout Details

the week of APRIL 24th

Spring Marathoners & Half Marathoners

QUALITY WORKOUT: 3x2K at hMGP
DOWNTOWN ROUTE:  Zilker/Lou Neff Loop
WORKOUT FORMAT: Three (3) repetitions of the 2K loop at Zilker with 90 seconds to 2 min rest. 
WORKOUT DESCRIPTION - As we are closing in on the final week or two weeks before your race we just want to touch on the workouts that helped us develop the fitness we currently have. Be sure to do these workouts as close to the way they are written. You do not want or need to go any faster than the efforts indicated. The hay is in the barn, folks!


CAP 10K GROUP & PR FOR THE 5K/10K GROUP

QUALITY WORKOUT: The Monaghetti Fartlek
DOWNTOWN ROUTE:  Zilker/Lou Neff Loop
WORKOUT FORMAT: All at 5K controlled effort & getting faster throughout

  • 2x90 seconds w/ 90 seconds easy jog
  • 4x60 seconds w/ 60 seconds easy jog
  • 4x30 seconds w/ 30 seconds easy jog
  • 4x15 seconds w/ 15 seconds easy jog

WORKOUT DESCRIPTION: We did this workout a few weeks ago so you should now have some familiarity with it. Remember to really try to push yourself in the first few reps. This workout is not supposed to feel comfortable...you should actually feel like you are on the edge. Don't worry, a rest is coming. Of course, it is a very short rest but you'll be able to get slightly recovered. We are running this workout as a preparation for our races coming very soon. 
When doing a Moneghetti think of yourself like a race car with four gears. Every time the intervals get shorter in time, you go up a gear. The 90 second intervals are like 5k pace (controlled), the 60 seconds a little quicker, the 30 seconds a little quicker still, and the 15 seconds you’re poppin’ it!

COUCH TO 5K (& COUCH TO MARATHON) - WEEK 9   

BREAK WEEK! 


Long run Maps

For Saturday, April 29th

Downtown:  TARRYTOWN

Map: Click Here

Trip Ticket: 

CEDAR PARK: hard rock

Map: Click Here

Trip Ticket: