DECEMBER PACE LEADERS
Pace leaders will help get the pace groups started for Tuesday track and Thursday tempo/interval runs. They know the workouts and they know the run routes.
Group A: 9+ min/mile – CHERYL QUAST
Group B: 8-9:00 min/mile – MANUEL “BUBBA” VELEZ
Group C: 7-8:00 min/mile – MARTIN GARZA
Group D: sub 6– 7:00min/mile – EVERYONE
WEEK OF Dec. 3-9
Tues, Dec. 3, 5:30 am 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle School North
ALL GROUPS: 10 min. warm up/run mechanic drills/warm up stretches. Finish warm up around 5:40 and get with your pace group to start track workout. MIN/MILE IS BASED ON 3-MILE RUN.
20 min. 5k = 1:35 per 400
21 min. 5k = 1:40 per 400
22 min. 5k = 1:45 per 400
23 min. 5k = 1:50 per 400
24 min. 5k = 1:55 per 400
25 min. 5k = 2:00 per 400
26 min. 5k = 2:05 per 400
27 min. 5k = 2:10 per 400
28 min. 5k = 2:15 per 400
29 min. 5k = 2:20 per 400
30 min. 5k = 2:25 per 400
4 x 800 at Level 6.5-7 of your run pace. Take 1:00 rest/recovery between each 800
4 x 400 at Level 6.5-7 of your run pace. Take :30 rest/recovery between each 400
Group A, 9:00+ min/mile
Group B, 8- 9:00 min/mile
Group C, 7-8:00min/mile
Group D, sub 6-7:00min/mile
ALL GROUPS: 10 min./1-mile cool down jog opposite direction AND/OR GROUP STRETCH.
VERY IMPORTANT: Please take time to cool down and stretch after workouts. If you’re short on time, decrease your repeats. The cool down and stretching will help with recovery & reduce injury.
Wed, Dec. 4, RUN ON YOUR OWN
Group A: 3 miles easy
Group B: 3 miles easy
Group C: 4 miles easy
Group D: 4 miles easy
Thurs., Dec. 5, 5:15 am, ANDY BROWN EAST PARK PAVILION, 234 East Parkway Blvd, Coppell.
ALL GROUPS: 8 miles steady
**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.
Fri, Dec. 6
Sat, Dec. 7, 5:30 am, ANDY BROWN EAST PARK PAVILION, 234 East Parkway Blvd, Coppell.
ALL GROUPS: 10 miles, steady.
Sun, Dec. 8, RUN ON YOUR OWN OR DALLAS MARATHON SUNDAY!
Group A: 4 miles easy
Group B: 5 miles easy
Group C: 5 miles easy
Group D: 4 miles easy
Mon, Dec. 9
Saturday and Sunday’s mileage are interchangeable.
Great job to all our DA turkeys! Some members ran local and some ran at various turkey trot events. Goes to show you that DA members workout even during the holidays! Turkey Trot runners: KEVIN ERIKSON, CYNTHIA VILLALOBOOS, CYNDY HILLS, JANET BARREDA, MEGAN PARMELEE, MARIE KAUCHER, ROGELIO RODRIGUEZ, MARTHA MANICA, TRAVIS COOKE, ROSEMARIE COLETTO, PAUL MARTINEZ, MARY OLSEN and WALLY GRUNES.
DALLAS ATHLETES GOES DARK
Just two more weeks of organized group funness until Dallas Athletes goes dark until the New Year. After Sunday, Dec. 8, there are no “organized” group workouts so that DA volunteers get a break. But, rest assured, there will be plenty of DA members still strength training, swimming, biking and running!
REMINDER: GET YOUR CORE ON!
The next Functional Strength Training (FST) starts Wed., Dec. 4. FST classes utilize gravity, body weight, stability balls, carpet skates, pulleys, dumbbells, med balls, ab dolleys, TRX and all kinds of toys to strength train in functional movement patterns. We use a combination of upper body, lower body and core plus small and big muscle movements to address many of the common deficits and asymmetries seen among swimmers, bikers and runners.
The program is conducted by Amy Goddard, PT, CSCS and her staff at Goddard Orthopedic and Sports Therapy. This program is a “must” for all athletes!
Each athlete must reserve their spot and complete a FREE injury profile before participating in FST. The first session will include a review of your injury history as well as an orientation to FST. To gain the most benefit, we’d like for you to attend all sessions if possible. We do not pro-rate for missed sessions. Cost & day of program are 8 sessions for $100; Wednesday’s, 5:30- – 6:30 am.
Sessions limited to 14 participants. Contact Kuay Sullivan NOW, email@example.com, to sign up before sessions get full!