Summer Training – Week 16

Saturday Information 9/7:

Meet at TxDOT 5:50 AM – Groups leave at 6:00 AM
Breakfast – Torchy’s Taco – Trailer off 1st
Click Here for route directions/maps – We are hitting the trail!!

  • Full Marathon: 18, 13, and 11 mile options
  • Half Marathon: 13, 11, 10, and 7 mile options

Tip of the week:

Get a massage! Most runners love to get a massage. Not only does it feel great, but it can also help speed recovery, reduce muscles soreness and facilitate injury healing. There is, however, a lot of confusion when it comes to massage.
Typical questions include:

  1. When is the best time to get one?
  2. Which type is best for runners?
  3. What common mistakes should I be wary of?

Click Here to read more!

 

Upcoming Events/Races

*Check out the new website: Texas Running Post or Luke’s Locker for more races/events around the area.  
 
RACES: 

 Marathon Relay – Sunday September 22nd – The Marathon Relay is a six person team road running event. Six team members each run 4.37 miles, which is a cumulative distance of exactly 26.2 miles, a full marathon. Each leg of the relay starts and finishes from the same point on Riverside Drive and follows the same course route. 
 IBM Uptown 5K/10K – presented by Luke’s Locker – October 6 with the fastest 10K course in town and the kick-off of the Austin Distance Challenge. Discount Code: $5.00 off –  IBM2013FIT

FREE EVENTS: at Luke’s Locker this September!

  • Running Form Clinic – Monday Sept. 9th at 6:00 PM – Must reserve a spot as space is limited to 20 people. Improve your form with 4 basic tips from Coach Raul Garcia!! RSVP: Email – raulgarcia@lukeslocker.com or call(512) 482-8676
  • Watch Q & A – Saturday Sept. 14th at 10:00 AM – 12:00 PM – Stop by Luke’s after your long run and check out the latest models, get help, or ask questions about our watches, heart rate monitors, or GPS gadgets. Michael Bush, Accessory Manager is our expert in this area and will guide you through utilizing the latest technology for your training.
  • Road Kill Run – Sunday Sept. 15th at 8:00 AM – Meet at Spyglass Trailhead for an out/back easy trail run 30-60 minutes! Beginners, Experienced, or Advanced trail runners are encouraged to attend!
  • YoRUNga with Rese – Tuesday Sept. 17th at 6:30 PM – Join us for a 30 minute run followed by a 30 minute yoga class.
  • Runner’s Happy Hour – Wednesday Sept 18 at 6:00 – 8:00 PM – 5K Social Run at 6:00 PM, followed by LIVE MUSIC, FOOD, DRINKS at 6:30 PM with Leopold and his Fiction. Wear an IBM Uptown Classic 5K/10K shirt or register for the race on-site for a special shopping discount! Raffle prizes as well around 7:30 PM.
  • Injury Prevention Seminar – Wednesday Sept. 25th at 6:30 PM with Dr. Sellers & Dr. Olsen from Performance Wellness. They will be discussing the most common running injuries, various causes for injures, treatment options, and injury prevention tips.
  • Ladies ONLY Self-Defense Boxing Class & Shopping Night with Pink Gloves Boxing! Thursday Sept. 26th at 6:30 PM – Ladies, grab your friends and join us for a fun evening learning self-defense basics, sample boxing class, and receive special shopping discounts on all pink & black apparel!

Optional Weekday Training

FREE Workouts –

  • Coach Troy (Yellow Marathon group) will be coaching aTuesday morning hills 6 AM weekday workout off Great Hills in North Austin. Meet in the Petsmart parking lot and please email Coach Troy if you are planning on attending or if you have any questions about the route/distance troyhemstreet@suddenlink.net
  • Luke’s Locker workouts are for all paces and abilities. visit the website or call the store (512) 482-8676 for more info! They include:
  1. Tuesday 6 AM Taco Deli Run (4.5 or 7.5 miles) – Start at Luke’s (all paces) and follow a route that takes you up to the Capital and back down Congress to the trail – cut off at 4.5 miles to Luke’s or go the extra distance to MoPac and then back to Luke’s for 7.5 miles. At 7:05-10, Manager, Rod Newlin arrives with free breakfast tacos from Taco Deli. Luke’s Locker does have 1 shower in the Men’s & Women’s restroom. 
  2. NEW! Tuesday 6:15 PM Quality Workout – Workouts will align with Austin Fit training schedule (this group starts on Sept. 3rd) open for all paces & abilities with a 1 or 2 mile warm up option from Luke’s Locker to Austin High – Running Drills & Track Workout – Cool Down back to Luke’s – Coached by Alex Luna – Join the Facebook Page – Quality Workout in Austin for more details. Led by Julie Cattel & Noreen Jacobson
  3. Wednesday 6 AM Core workout coached by Madi Webster for a total body workout – come get strong with Madi who has endless energy, it’s sure to start your day off right!
  4. Wednesday 6 PM Social Run 5K around the trail with water/beer after! Take it is easy and use this group to ensure you get your 3 miles in for the day!
  5. Thursday 6:15 PM Quality workout – hills, fartleks, & tempos –  workouts will align with the Austin Fit schedule. Starting at Luke’s we will have a 1 mile warm up, then get to the fun stuff!! More info on the Facebook page: Quality Workout in Austin. Led by Jen Harney.
  6. Sunday Yoga at Luke’s led by Sarah Hall (Yoga Instructor & Runner) with 2 morning classes: NEW! 8:30 AM & 10:00 AM Vinyasa Yoga — newbies, experienced, and everyone in between are welcome. Sarah will help you with form in a calming and helpful way. She provides modifications as well. Come try it with me!!! 
  • Other Free Groups in Round Rock & Cedar Park – Bill Schroader’s No Excuses Monday & Wednesday evening workouts. All levels, paces, and backgrounds are welcome. Check out his website.
  • If you know of any other free groups please let us know!

Team FIT Workouts – Try it out for free!

 

Coach Corner:

Looking to laugh — check out this website of the terrible and wonderful reasons why he runs long distance…the Oatmeal!! Happy Running!!