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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – DAVID MCCRARY

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF May 21-27

THE WORKOUT

Tues, May 21, 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

ALL GROUPS: 

2400 (6laps) at 5K pace w/4 min rest

2000 (5 laps) at 5K pace w/3 min rest

1600 (4 laps) at 5K pace w/2 min rest

800 at your fastest pace

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:  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, May 22, 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, May 23, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A:  Hills

Group B:  Hills

Group C:  Hills

Group D:  Hills

Fri, May 24

REST DAY

Sat, May 25, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8-10 miles steady

Group B:  8-10 miles steady

Group C:  8-10 miles steady

Group D:  8-10 miles steady

Sun, May 26, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, May 27

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

OUT AND ABOUT

Our DA runners were out and about at races this weekend.  Great job to our amazing athletes!

Dallas Athletes Disco 5k & 10K: 

5k:  CYNDY HILLS, CINDY PENNELL

10k:  DAVID STONECIPHER, CHARLOTTE REEVES, RANDY WATKINS, MARTIN GARZA, MARCELA TOMAYO.

Portland Half Marathon:  DAWN COCHRAN, PAULA HOFFMAN.

GET YOUR CORE ON!

The next Functional Strength Training (FST) starts Wed. June 5.  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.  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, kuay@dallasathletes.com, to sign up before sessions get full!

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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – DAVID MCCRARY

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF May 14-20

THE WORKOUT

Tues, May 14, 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

ALL GROUPS: 

5X1000 at 5K Pace w/2 min. recovery

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:  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, May 15, 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, May 16, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS: 2 mile warm up; 4 miles at half marathon pace; 2 mile cool down

Group A

Group B:

Group C:

Group D:

Fri, May 17

REST DAY

Sat, May 18, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8-10 miles steady

Group B:  8-10 miles steady

Group C:  8-10 miles steady

Group D:  8-10 miles steady

Sun, May 19, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, May 20

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

DA STRONG!Great job to JEFF BARNHART who ran the Possum Kingdom Trail Run and to MARGARET POWERS who placed 1^st AG at the cox Running Club Half Marathon.

DA athletes made a great showing at the Coppell Run to Fund 5k and 10k.  Several DA’s ran with their off springs but couldn’t keep up!:-)  Congratulations to all our runners.

5k:  BRANDON MCDANIEL (1^st AG), AMBER INGRAM (3^rd AG), ASHLEY POPP, ANDREA HULCY (1^st AG), FRANIE AGIUS (1^st AG), JANICE SINGER, KUAY SULLIVAN, CARLA HOFFMAN (1^st AG).

10K:  SUSAN WHITING (1^st AG), TIGER VO (2n AG), ROB FREEMAN (3^rd AG), PAUL MARTINEZ (3^rd AG), ALLAN MURRY, DAVID STONECIPHER, CANDY SHEEHAN (2^nd AG), SARA SIMS (1^st AG).

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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – DAVID MCCRARY

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF May 7-13

THE WORKOUT

Tues, May 7, 5:30 am 250 Natches Trace, Coppell.  Located behind Denton Creek Elementary School & Coppell Middle School North

RUN OPPOSITE DIRECTION**RUN OPPOSITE DIRECTION**

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

ALL GROUPS: 

400 @ 5K pace minus 16 sec w/ 90 sec rest

800 @ 5K pace minus 10 sec w/90 sec rest

1200 @ 5K pace w400 easy recovery jog

1600 @5K pace with 400 easy recovery jog

800 @ 5K pace minus10 sec w/90 sec rest

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:  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, May 8, 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, May 9, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS:  1 mile warm up; 2 * 1 mile @ 1/2 marathon pace, 1 mile at 10K pace, 1 mile at 5K pace; 1 mile cool down

Group A

Group B:

Group C:

Group D:

Fri, May 10

REST DAY

Sat, May 11, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  6-8 miles: warm up 1 mile; miles #2, 4 & 6 run at 5k pace; miles 3,5 & 7 run at 10 k; mile 8 cool down pace.

Group B:  10 miles, warm up 1 mile; miles #2, 4, 6, 8 run at 5k pace; miles 3,5, 7 & 9 run at 10 k; mile 10 cool down pace.

Group C:  10-12 miles, warm up 1 mile; miles #2, 4, 6, 8, 10 run at 5k pace; miles 3,5,7, 9, 11 run at 10 k; mile 12 cool down pace.

Group D:  12 miles, warm up 1 mile; miles #2, 4, 6, 8, 10 run at 5k pace; miles 3,5, 7, 9 & 11 run at 10 k; mile 12 cool down pace.

Sun, May 12, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, May 6

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

JEFF “BARNEY” BARNHART gets better with age.  He ran a PR at the Mini-Indianapolis Half Marathon!  GABRIELLA MCCORD (PR), MARTHA MANICA (PR), and CINDY PENNELL rack up another half marathon at the Heels and Hills Half Marathon.  CYNTHIA VILLALOBOOS and ANA RODGRIGUEZ ran and danced with the mariachi band at the Cinco De Miler 5k.  Great job RUNNERS!

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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – DAVID MCCRARY

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF April 29-May 6

THE WORKOUT

Tues, April 29, 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

ALL GROUPS:  3 * 1600 @90% effort, with 3 min recovery

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:  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, May 1, 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, May 2, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS:  1 mile warm up; 2 miles @ 1/2 marathon pace; 1 mile @ 10K pace; 2 miles @ 1/2 marathon pace; 1 mile cool down

Group A

Group B:

Group C:

Group D:

Fri, May 3

REST DAY

Sat, May 4, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

This workout is the Long tempo countdown to improve your aerobic fitness: Warm up.  Run four miles 15 seconds slower than your marathon pace, followed by three miles at marathon pace, two miles a few seconds faster, and one mile with all you’ve got left.

Group A:  10 miles

Group B:  10 miles

Group C:  10 miles

Group D:  10 miles

Sun, May 5, RUN ONYOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, May 6

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

Pepsi vs. Coke and Pepsi wins! Congratulations to PEPSI WINDLAND who ran the Bluebonnet Xterra 15k trail race at Revielle Ranch. She got 3^rd in her age group.

Kudos to MARC JENKINS who ran the Eugene, OR Marathon.

Give it up to first time half marathoner DANIEL MAUSER who ran the GE Inaugural Irving Half and full Marathon.  CINDY PENNELL is back at it and she ran the half marathon.

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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – DAVID MCCRARY

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF April 23-29

THE WORKOUT

Tues, April 23, 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

ALL GROUPS:   4 * 1200 with the 1st 400 at 10K pace; 2nd 400 5K pace; 3^rd 400 is 3-5 seconds faster than the 2^nd w/2 minute recovery.

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:  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, April 24, 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, April 25,5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS:  1 mile warm up; 4 miles half marathon pace; once during each mile, gently accelerate for 30 seconds to a fast, yet safe speed;1 mile cool down.

Group A

Group B:

Group C:

Group D:

Fri, April 26

REST DAY

Sat, April 27, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  10 miles negative split:  run second half faster than first half

Group B:  10 miles negative split:  run second half faster than first half

Group C:  10 miles negative split:  run second half faster than first half

Group D:  10 miles negative split:  run second half faster than first half

Sun, April 28, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, April 29

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – DAVID MCCRARY

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF April 16-22

THE WORKOUT

Tues, April 16, 5:30 am 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle School North

**RUN OPPOSTIE DIRECTION**RUN OPPOSITE
DIRECTION**

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

ALL GROUPS: 

4 * 1200 5K pace, with 90 sec recovery

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:  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, April 17, 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, April 18, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS: 1 mile warm up; 2 miles (10K pace); 1 mile (5K pace);1 mile (10K pace); 2 mile cool down

Group A

Group B:

Group C:

Group D:

Fri, April 19

REST DAY

Sat, April 20, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  10 miles negative split:  run second half faster than first half

Group B:  10 miles negative split:  run second half faster than first half

Group C:  10 miles negative split:  run second half faster than first half

Group D:  10 miles negative split:  run second half faster than first half

Sun, April 21, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, April 22

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

DA ON THE GO!

Congratulations to our 5k runners:  Seton Soles 5k: ROSEMARIE COLETTO (PR) and MARCELO TOMAYO. Unnamed 5k:  JEFF BARNHART.

CINDY PENNELL went back to run the Big D Half Marathon where it all started for her 3 years ago.  KIM DUKES ran her 6^th Boston Marathon!  She’s one fast Mama!

Congratulations, Runners!

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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – EVERYONE

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF April 9-15

For the months of January & February, we will do base training for 5k and 10 k distances.

THE WORKOUT

Tues, April 9, 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

ALL GROUPS: 

2 * 800 at 5K pace with 90 second recovery

1 * 800 at 5K minus 3-5 seconds with 90 recovery

2 * 800 at 5K pace with 90 second recovery

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:  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, April 10, 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, April 11, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS: 1 mile warm up; 2 * (1 mile 1/2 marathon pace, 1 mile 10K pace); 1 mile cool down

Group A

Group B:

Group C:

Group D:

Fri, April 12

REST DAY

Sat, April 13, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

This workout is the Long tempo countdown to improve your aerobic fitness:  Warm up.  Run four miles 15 seconds slower than your marathon pace, followed by three miles at marathon pace, two miles a few seconds faster, and one mile with all you’ve got left.

Group A:  10 miles

Group B:  10 miles

Group C:  10 miles

Group D:  10 miles

Sun, April 14, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, April 15

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

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 – TIM CARLSSON

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – MARTIN GARZA

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF April 2-8

For the months of January & February, we will do base training for 5k and 10 k distances.

THE WORKOUT

Tues, April 2, 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

ALL GROUPS:  4 * 1200 w/90 second recovery; first 1200 is at 10K pace.  Each 1200 gets faster by 3-5 seconds so that your last 1200 is 9-15 seconds faster than the first.

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:  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, April 3, 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, April 4, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS:  1 mile warm up; 2 * (1.5 miles at 10K pace, .5 mile recovery); 1 mile cool down

Group A

Group B:

Group C:

Group D:

Fri, April 5

REST DAY

Sat, April 6, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8-10 miles:  60-90 secs. slower than marathon pace

Group B:  10 miles:  60-90 secs. slower than marathon pace

Group C:  10 miles:  60-90 secs. slower than marathon pace

Group D:  10 miles:  60-90 secs. slower than marathon pace

Sun, April 7, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, April 8

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

BUNNY HOPPERS

Our DA rabbits found their eggs at the Carrollton 1 mile and 5k run:  MARTIN GARZA, CHARLOTTE REEVES, DAVID STONECIPHER and KUAY SULLIVAN.

REMINDER:  GET YOUR CORE ON!

The next Functional Strength Training (FST) starts Wed. April 10.  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.  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, kuay@dallasathletes.com, to sign up before sessions get full!

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 – KATHY POINT

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – ROSEMARIE COLLETTO

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF March 26-April 1

For the months of January & February, we will do base training for 5k and 10 k distances.

THE WORKOUT

Tues, March 26, 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

ALL GROUPS: 

1 mile at 5K pace, then 400 easy jog.  Take your mile time, cut it in half, and subtract 5-10 seconds. (8min mile = 4 min; subtract 5-10sec = 3:50-3:55)

2 * 800 at the pace from the calculation above, with 90 seconds rest

1 mile at 5K pace for the first 800, then subtract 10 sec for the last 800 of the mile.

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:  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, March 27, 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, March 28, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
ALL GROUPS:  1 mile warm up; 2 miles at 10K pace; 1 mile at 5K pace; 2 miles at 10K pace; 1 mile cool down

Group A

Group B:

Group C:

Group D:

Fri, March 29

REST DAY

Sat, March 30, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Group B:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Group C:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Group D:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Sun, March 31, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, April 1

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

A ROLLING STONE COLLECTS NO MOSS…

DA “Stones” ran too fast to collect any moss!  Wind and cold couldn’t keep our runners from rollin’ at the Dallas Rock-n-Roll Half Marathon!  Congratulations to all our runners:  CINDY GEPPERT (Top 10 AG, PR), CYNTHIA VILLALOBOOS, JANICE SINGER, ANDREA HULCY, CANDY SHEEHAN (Top 10 AG, PR), CYNDY HILLS, JANET BARREDA, ROBIN MURILLO, KATIE JOBE (1^st Half) , DAWN COCHRAN, TOM GEPPERT, CHRIS FLYNN (PR), ROGILIO GONZALEZ, CHERILYN WILSON, ALEJANDRO ROMERO, KATHLEEN GALLAGHER, MARTHA GONZALEZ, MANUEL VELEZ, GLORIA ELGUEA, CARLA HOFFMAN, RENE KIEHN, DAN JONES, MARC JENKINS and JILL BAYS (PR).

GET YOUR CORE ON!

The next Functional Strength Training (FST) starts Wed. April 10.  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.  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, kuay@dallasathletes.com, to sign up before sessions get full!

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 – KATHY POINT

Group B: 8-9:00 min/mile – MARK MAYER

Group C: 7-8:00 min/mile – ROSEMARIE COLLETTO

Group D: sub 6– 7:00min/mile – EVERYONE

WEEK OF March 19-25

For the months of January & February, we will do base training for 5k and 10 k distances.

THE WORKOUT

Tues, March 19, 5:30 am 250 Natches Trace, Coppell.  Located behind Denton Creek Elementary School & Coppell Middle School North

**RUN OPPOSITE DIRECTION** RUN OPPOSITE
DIRECTION**

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

Group A, 9:00+ min/mile 

4 * 1000 at 5k pace w/2 min. recovery; 4 * 400 at 3k pace w/2 min. recovery.

Group B, 8– 9:00 min/mile

5 * 1000 at 5k pace w/2 min. recovery; 4 * 400 at 3k pace w/2 min. recovery.

Group C, 7–8:00min/mile

6 * 1000 at 5k pace w/2 min. recovery; 4 * 400 at 3k pace w/2 min. recovery.

Group D, sub 6-7:00min/mile

7 * 1000 at 3k pace w/2 min. recovery;  4 * 400 at 3k pace w/2 min. recovery.

ALL GROUPS:  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, March 20, 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, March 21, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8 miles:  1 mile warm up; 2 mile 10k pace; 1 mile 5k pace; 2 mile 10k pace; 1 mile 5k pace; 1 mile cool down.

Group B:  8 miles:  1 mile warm up; 2 mile 10k pace; 1 mile 5k pace; 2 mile 10k pace; 1 mile 5k pace; 1 mile cool down.

Group C:  8 miles: 1 mile warm up; 2 mile 10k pace; 1 mile 5k pace; 2 mile 10k pace; 1 mile 5k pace; 1 mile cool down.

Group D:  8 miles: 1 mile warm up; 2 mile 10k pace; 1 mile 5k pace; 2 mile 10k pace; 1 mile 5k pace; 1 mile cool down.

Fri, March 22

REST DAY

Sat, March 23, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Group B:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Group C:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Group D:  8-10 miles:  warm up 1 mile; run 3-5 sec/mile faster each two miles

Sun, March 24, RUN ON YOUR OWN

Group A:  4 miles easy

Group B:  5 miles easy

Group C:  5 miles easy

Group D:  4 miles easy

Mon, March 25

REST DAY

Saturday and Sunday’s mileage are interchangeable.

Kuay

WE WANT TO KNOW

Did you do a run race for the week/weekend?  We want to know.  It doesn’t matter how you did or what distance you ran.  We want to put your name up in lights…or at least in the weekly announcements.  Please email Kuay Sullivan, kuay@dallasathletes.com and let her know.

NO NINJA RUNNERS

Thanks to some of our runners who have added **BLING BLING** to their running wardrobe.  Lights, reflectors and light-colored clothing are some of your most essential running equipment!  We spend hundreds of dollars on the latest running shoes and cutest running outfits.  For a mere $5-$20, you can be seen ALIVE and be admired in your latest running attire.  PLEASE WEAR REFLECTORS AND/OR LIGHT DURING OUR DARK TIME RUNS. Let’s be safe.  Check out this video and see how visible YOU are  while running:  http://www.reflexsafety.com/section/2/1/sports-safety