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 – CINDY GEPPERT

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS & JEFF BENNETT

WEEK OF May 15-21

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, May 15, 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:  This workout helps with turnover and targets 5k distance.

1 x 800 at 5k pace w/400 recovery jog

2 x 400 sub 5k pace w/200 recovery jog

4 x 200 mile pace w/200 recovery jog

2 x 400 sub 5k pace w/200 recovery jog

14 min. tempo after completing repeats.

Group A, 9:00+  min/mile

Group B, 8– 9:00 min/mile

Group C, 7–8:00 min/mile

Group D, sub 6-7:00 min/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 16, 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 17, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

ALL:  1 mile warm up; 2 x 90 sec. w/90 sec. recovery; 4 x 60 sec. w/60 sec. recovery; 4 x 30 sec. with 30 sec. recovery; 4 x 15 sec. w/15 recovery; finish route at tempo pace. Run the effort between 5k and 10k pace and the recovery at marathon pace or slightly faster.

Group A:

Group B:

Group C:

Group D:

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.

Fri, May 18

REST DAY

Sat, May 19, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  10 miles – run the 2^nd half faster than the 1^st half.

Group B:  10-12 miles – same

Group C:  10-12 miles – same

Group D:  12 miles – same

Sun, May 20, 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 21

REST DAY

Saturday and Sunday’s mileage are interchangeable.

 “It is better to be a lion for a day than a sheep all your life.”  Elizabeth Kenny

Kuay

DOUBLE TROUBLE!

Give it up to our ladies ROSEMARITE COLLETTO and CHERILYN WILSON..  Rosemarie ran the 5 & Dime Ten mile and took the masters title.  She also ran the 5k Katy Trail won in agr group. Cherilyn ran the Katy Trail 5k and took 2nd in her age group.  Great job!

GET YOUR CORE ON!

The next  Functional Strength Training (FST) starts Wed. May 30-July 18.  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 – CINDY GEPPERT

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS & JEFF BENNETT

WEEK OF May 8-14

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, May 8, 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

Runner’s World excerpt: This workout helps you make the last mile of a race your best mile.  Fast repeats ramp up race fitness

ALL:  2 x 2k (5 laps).  Run each lap 1-3 seconds faster than the previous.  Run the first 2k at half marathon pace with one minute rest.  Run the second 2k at 10k pace.

EXAMPLE:  The first 2k for a 9:00 min/mile half marathon pace for 1^st lap at 2:15 mins; 2^nd lap 2:14; 3^rd lap 2:13; 4^th lap 2:12; 5^th lap 2:11.

The second 2k for an 8:50 min/mile 10k pace for 1^st lap 2:12 ish; 2^nd lap 2:11; 3^rd lap 2:10; 4^th lap 2:09; 5^th lap 2:08.

All Groups:  after the 2k’s, 15 min. tempo run.

Group A, 9:00+  min/mile

Group B, 8– 9:00 min/mile

Group C, 7–8:00 min/mile

Group D, sub 6-7:00 min/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 9, 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 10, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

ALL:  1 mile warm up; 2 x 90 sec. w/90 sec. recovery; 4 x 60 sec. w/60 sec. recovery; 4 x 30 sec. with 30 sec. recovery; 4 x 15 sec. w/15 recovery; finish route at tempo pace.  Run the effort between 5k and 10k pace and the recovery at marathon pace or slightly faster.

Group A:

Group B:

Group C:

Group D:

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.

Fri, May 11

REST DAY

Sat, May 12, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  10 miles

Group B:  10 miles

Group C:  10 miles

Group D:  10 miles

Sun, May 13, 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 14

REST DAY

Saturday and Sunday’s mileage are interchangeable.

 Kuay

GETTING SMART AND 5^TH TIME

The community came together to support the Coppell Education Foundation.   Great job and thank you to our DA runners at the Run To Fund 5k and1 mile Fun Run:  ASHLEY & JOEL POPP, JOHN DAVIS, SARA SIMS, SUSAN & SAM WHITING, DAVID MCCRARY, ANDREA & CRAIG HULCY, CARLA HOFFMAN and KUAY SULLIVAN.

Also, congratulations to JEFF BARNHART who finished his 5th consecutive Indy Mini (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 – KATHY POINT

Group B: 8-9:00 min/mile – CINDY GEPPERT

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS & JEFF BENNETT

 WEEK OF May 1-7

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, May 1, 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

**RELAY MADNESS**RELAY MADNESS**RELAY MADNESS**

Grab a partner and run 400’s and 800’s.  Your recovery time is your partner’s run time.  After the last 800, all groups run 4×200’s at 5k pace w/200 recovery jog.

Group A, 9:00+  min/mile

400;800;400;800;400;800

Group B, 8–9:00  min/mile

400;800;400;800;400;800;400;800

Group C,7–8:00min/mile

400;800;400;800;400;800;400;800

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

400;800;400;800;400;800;400;800

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 2, 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 3, 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

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.

Fri, May 4

REST DAY

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

Group A:  10 miles

Group B:  10 miles

Group C:  10 miles

Group D:  10 miles

Sun, May 6, 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 7

REST DAY

Saturday and Sunday’s mileage are interchangeable.

 “I’ve always thought I could do whatever was necessary to succeed.” Michael Jordan

YES SIR, BIG BUR, MEMORABLE & ROCK-N-ROLL!
Congratulations to our great runners this weekend.

CARLA HOFFMAN, BRANDONN DUKES and KIM DUKES ran the Big Sur Marathon in Big Sur, CA. Yes, this is the same Kim Dukes who ran the Boston Marathon just 13 days before hitting Big Sur!

CHERY QUAST(PR) made it memorable at the 12th Annual Oklahoma City Memorial Marathon.  DAN JONES and RANDY WATKINS took on the half marathon.
CHRIS & LAURIE BLUM shaked and baked at the Nashville Rock-n-Roll Half Marathon!

Check out a local 5k and Fun Run THIS Sat, May 5 at Coppell High School Stadium.  Come together for a great community event!  http://coppellisdef.com/index.php?option=com_content&view=article&id=36:run-to-fund&catid=3:events&Itemid=4

Coach Tom’s Pool School (TPS)

UPDATED, FRIDAY, APRIL 20, 2012: Thank you for the GREAT response. As of this today, the Flower Mound class is sold out. Only TWO spots remain open for the Keller session.

I am looking at adding two more sessions, if you would like to be added to the waiting list, simply e-mail Coach Tom at tom@dallasathletes.com Thanks!

Session One and Session Two begin on Saturday, April 28. We will have TWO Saturday classes. One at the Keller Natatorium on Saturday’s from noon-1:30 p.m & 2:30-4:00 p.m. and the other class at the Flower Mound Community Activities Center. 

Please keep reading before you go to the registration button. We need to make sure you’re dialed in and make sure this class is for you!

“Pool School” is limited to 10 students per class.

You coach is Tom Ryan, Competitor Texas Magazines, two-time, back-to-back Triathlon Coach of the Year.

TPS is a four/five-session, in-depth, coached swim program designed for the “developing athlete.”

Developing Athlete = Beginner to advanced intermediate athlete who recognizes their need to improve and the value of proper technique. TPS is perfect for the 1:30-2:15 per 100-yard swimmer. You’ll learn to swim faster with and more efficiently!

• Classroom, individual under-water filming of swim stroke and technique improvement.
• Specifically designed in-water drills and technique.
• Above water fiming, and classroom

Requirement for Admission:

All entrants must be able to swim 100-yards in less than 2:15 and swim continuously for 200-yards.

This session includes:

• Stroke break-down
• In-pool technique
• Classroom
• Underwater film sessions
• Deep water kicking drills
• Dry-land exercises

Swim Dates-Next Classes:

Class One: Saturday 2:30-4:00 p.m., beginning April 28, 2012, Flower Mound Community Activity Center 1200 Gerault Road, Flower Mound, 75028

*Click HERE to register for Class One. As of Monday, April 15 THREE spots remain open!

Class Two: Saturday, no0n-1:30 beginning April 28, 2012, Keller Natatorium, 1000 Bear Creek Parkway, Keller, TX 76248

*Click HERE to register for Class Two As of Monday, April 15, TWO spots remain open!

Cost:

• $199 per athlete Dallas Athletes members. Includes a $99 non-refundable deposit.
• $219 per athlete non-Dallas Athletes swimmers. Includes a $99 non-refundable deposit.
• For registion information, you need to contact Coach Tom, tom@dallasathletes.com

FAQ’S for Tom’s Pool School:

What if I can’t make it to every class?
Over the past two-years, I’ve learned that is unlikely, if not impossible, for everyone to make all sessions. We will have “make-up” sessions during the program to make sure you get all five classes. It is worth noting that even if you do not miss any regular sessions, you are welcome to attend all the make-up sessions!

I’m a pretty good swimmer, can I come for one class get filmed ?
In a word, no. I need all eight+ hours to film, breakdown and improve your stroke. In my opinion, a one or two hour swim session with no follow up is a waste of your money. Improving a swim stroke that has multiple years of conditioning cannot be changed in one session. The mind and body do not work that way.

What do I need for the class?
Swim suit, (no nude swimming unless the lights are out in the natatorium and music is light and romantic) and goggles. If you have fins and paddles, bring them. Oh, and the most important thing you need is a “KICK BUTT” attitude! You will leave this class a better and more efficient swimmer!

OK, I am a really bad swimmer!
That is why you seek help! Let’s GO!

Two-Cents from Coach Tom:

“99% of all swimmers waste a tremendous amount of energy in the water. Even with a few, simple corrections to head balance, catching the water and a better kick, swimming becomes so much easier. Swimming is a lot like golf in that it is virtually all technique. If you don’t correct your golf swing, you will hit bad shots. If you don’t work on your swim technique, you’re going to be a hot mess in your lycra.

Other questions? Email Coach Tom.

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 – CINDY GEPPERT

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS

WEEK OF April 24-30

Make sure to look at the workouts on the Run website eachweek.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, April 24, 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

BUILD PACE SENSE: Run 3 x 1600 (4 laps) at 10k pace w/3 mins. recovery.  For the first 1600, check splits after EACH LAP.  For the second, check every SECOND lap.  For the final, check time ONLY at the FINISH.  Aim to get within 10 seconds of goal time.

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 25, 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 26, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

PROGRIESSIVE PACING – this workout is to build pace sense.  Start at your easy-run pace.  After each mile, pick up the pace
by 10 seconds until you hit tempo pace or finish the run, whichever comes first.  Check your pace only at the end of each mile.

Group A:  6-8 miles

Group B:  8 miles

Group C:  8 miles

Group D:  9 miles

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.

Fri, April 27

REST DAY

Sat, April 28, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  10 miles

Group B:  10 miles

Group C:  10 miles

Group D:  10 miles

Sun, April 29, 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 30

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“There’s an important difference between giving up and letting go.”  Jessica Hatchigan

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 – KATHY POINT

Group B: 8-9:00 min/mile – CINDY GEPPERT

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS

WEEK OF April 10-16

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, April 10, 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 * 200 w/200 recovery at level 5-6 (scale of 1 being easy – 10 being all out)

Group A, 9:00+  min/mile

3-mile timed run (12 laps)

Group B, 8– 9:00  min/mile

3-mile timed run (12 laps)

Group C, 7–8:00min/mile

3-mile timed run (12 laps)

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

3-mile timed run (12 laps)

ALL GROUPS:  finish with 4 * 200 w/200 recovery at level 6.

Please keep your own record for timed runs.  Timed runs will be conducted about every 12 weeks.  This is a way for you to know
your current condition and to measure your progress.

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 11, 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 12, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

PROGRIESSIVE PACING – this workout is to build pace sense.

Start at your easy-run pace.  After each mile, pick up the pace by 10 seconds until you hit tempo pace or finish the run, whichever comes first.  Check your pace only at the end of each mile.

Group A:  6-8 miles

Group B:  8 miles

Group C:  8 miles

Group D:  9 miles

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile
marker.

Fri, April 13

REST DAY

Sat, April 14, 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 15, 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 16

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“It’s not whether you get knocked down; it’s whether you get back up.”  Vince Lombardi

 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 – KATHY POINT

Group B: 8-9:00 min/mile – CINDY GEPPERT

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS

WEEK OF April 3-9

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, April 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

Group A, 9:00+min/mile

1* 2400 (6 laps) at 5k goal pace w/2 min. recovery after each repeat

6 * 200 at level 6-7 w/200 recovery

Group B, 8:00-9:00 min/mile

2 * 2400 (6 laps) at 5k goal pace w/2 min. recovery after each repeat

6 * 200 at level 6-7 w/200 recovery

Group C, 7:00-8:00 min/mile

2 * 2400 (6 laps) at 5k goal pace w/2 min. recovery after each repeat

6 * 200 at level 6-7 w/200 recovery

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

2 * 2400 (6 laps) at 5k goal pace w/2 min. recovery after each repeat

2 * 400 at level 6-7 w/30 sec. recovery

4 * 200 at level 6-7 w/200 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, April 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, April 5, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

SURGE SETS: These brief pickups charge up your run.  With each pickup set, go slightly faster until you’re running the final set at mile race pace.  Recover between each pickup with a jog of the same duration.

Group A:  6-8 miles:  1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

Group B:  8 miles:  1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

Group C:  8 miles: 1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

Group D:  8 miles: 1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile
marker.

Fri, April 6

REST DAY

Sat, April 7, 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 8, 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 9

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“Aim for the moon…even if you miss you’ll land amoungst the stars.”  Unknown

 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 – KATHY POINT

Group B: 8-9:00 min/mile – TIM CARLSSON

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS

WEEK OF March 27-April2

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun!  Bring water.  Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, March 27, 5:30 am 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle
School North

Due to last week’s rain out, we are repeating
this workout.

**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 28, 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 29, 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

Climbing hills is hard work and tests both the heart (cardiovascular training) and the legs (strength training).  You can’t get a better combination.

If this is your first hill repeat, run them carefully and do just three or four hills.  For those that have run them before, repeat
the hills coming back.

Run the hill at a strong, steady pace, but don’t try to sprint. Good hill-running form includes a short, quick stride with moderate knee lift. Don’t over stride or exaggerate the knee lift. Pump your arms forcefully to help drive yourself forward and upward. Picture a steam locomotive chugging up a hill and chug along yourself.  At the top of the hill, turn and jog very slowly and carefully to the bottom,
being careful about the impact force.

HILL DIRECTIONS

The route for the hill intervals begins at Andy Brown East (ABE) goingright on Parkway.  At Heartz, turn left.  You will pass the elementary
school and the library; the street just past the library is Park Valley.  At Park Valley, you will run (NOT SPRINT) up the remainder of Heartz to Sandy Lake.
At Sandy Lake, turn around and JOG/WALK to Park Valley.  Turn RIGHT on Park Valley. The remaining intervals are as follows as you go EAST on Park Valley:

Woodcrest – up to Sandy Lake, turn around & JOG to Park Valley.  Follow to Allencrest and repeat sequence on consecutive streets.  When
you get to Lodge, run that TWICE.  If you are an experienced runner or have been running consistently, repeat all hills going back.  The last hill is Hertz and return to ABE.  This route is approximately 6.2 miles.

If you are a beginner runner, recovering from an injury or a race, after running up & down Lodge
TWICE, run WEST on Park Valley to Heartz and return to ABE.  This route is approximately 4.5 miles

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.

Fri, March 30

REST DAY

Sat, March 31, 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, April 1, 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 2

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“We only go around once. There’s really no time to be afraid. So stop. Try something you’ve never tried. Teach it. Do it. Risk it”.  Jo Blais

Kuay

Congratulations to our Rock Stars at the weekend’s races.

GABRIELLA MCCORD takes on the 5k Joe’s Run at Ft. Worth and placed 2nd in AG.  Our Rock-n-Roll Half Marathon and Relay runners get high scores for their performance! Congratulations to MARTIN GARZA, CANDY SHEEHAN (PR), CARLA HOFFMAN, TOM SHEEHAN, PHIL HATTON, CHRIS HILLEN, LINDA HILLEN, JOEL POPP, ALLEN SHYNE, MIKE LOPEZ, HARSHAD LALOOBHAI, CYNDI HILLS, DAWN COCHORAN, CINDY PENNELL, ROB LAGON (PR), NINA LAGON (PR), KUAY SULLIVAN (relay), MARY OLSEN, KATHLEEN PURCHES, MARYANNE ODOM, SHELLY COX, MONICA ORTIGOZA (PR) and FRANKIE AGIUS.

‎REMINDER: GET YOUR CORE ON!
The next Functional Strength Training (FST) starts Wed, April 4 – Wed. May 23. 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 – TIM CARLSSON

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS

 WEEK OF March 20-26

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, March 20,
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 21, 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 22, 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.

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.

Fri, March 23

REST DAY

Sat, March 24, 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 25, 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 26

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“To me, the most enjoyable part is the practice and the preparation.” Bob Knight

 Kuay

Congratulations to our Leasping Leprechauns at the Dash Down Greenville 5K:  CARLA HOFFMAN, GABRIELLA MCCORD, ROSEMARIE COLLETTO and CHERILYN NELSON WILSON.

 GET YOUR CORE ON!

The next Functional Strength Training (FST) starts Wed, April 4 – Wed. May 23.  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 – TIM CARLSSON

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

Group D: sub 6– 7:00min/mile – FRANKIE AGIUS

WEEK OF March 13-19

Make sure to look at the workouts on the Run website each week.  Come prepared and have fun! Your pace leaders will get you going with the workouts.

THE WORKOUT

Tues, March 13, 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

Group A, 9:00+ min/mile 

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

Group B, 8– 9:00 min/mile

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

Group C, 7–8:00min/mile

6 * 1000 at 3k pace w/2 min. recovery

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

7 * 1000 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 14 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 15, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

SURGE SETS: These brief pickups charge up your run.  With each pickup set, go slightly faster until you’re running the final set at mile race pace.  Recover between each pickup with a jog of the same duration.

Group A:  6-8 miles:  1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

Group B:  8 miles:  1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

Group C:  8 miles: 1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

Group D:  8 miles: 1 mile warm up.  Start your pickups: 2 * 90 sec; 4 * 60 sec: 4 * 30 sec: 4 * 15 sec.

**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.

Fri, March 16

REST DAY

Sat, March 17, 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 18, 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 19

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“The time is always right to do what is right.”  Martin Luther King, Jr.

Kuay

Please remember to check out the run web page for weekly workouts and announcements:  http://www.dallasathletes.com/category/c-run-workouts/