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 – JEFF BENNETT

WEEK OF Feb. 21-27

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

THE WORKOUT

Tues, Feb. 21 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

This workout helps to develop strength.  Pay attention to your pace.  800’s are at 3k pace (fast but not all out).  That’s why you have a long
recovery.

Group A, 9:00+  min/mile

6 * 800 at 3k pace w/2:30 recovery

Group B, 8– 9:00  min/mile

7 * 800 at 3k pace w/2:30 recovery

Group C, 7–8:00min/mile

8 * 800 at 3k pace w/2:30 recovery

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

9 * 800 at 3k pace w/2:30 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, Feb. 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, Feb. 23, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

FARTLEKS

Swedish for “speed play”.  When done properly, fartlek is an effective and satisfying form of training. A good distance runner needs to have strength, endurance, speed and racing tactics. Fartlek training contains all these qualities in the same workout.Start with a ½ mile to 2 mile warm up depending on your distance.  After the warm up, pick up your speed for the set amount of time allocated i.e 1 minute.  Then drop your pace back below your normal running pace, or slow to a jog for the allocated recovery time i.e. 3 minutes.  Repeat the fartleks.   In this way you are putting a slight extra stress on your system which will, in time, lead to an improvement in your speed and in your anaerobic threshold.  At no time

AFTER the workout should you feel fatigued or completely worn out. Fartlek running is less stressful than other type of workouts because of its free spirited form of running.

Group A:  4-6 miles, 4 * 30 second fartleks w/3 minute recovery

Group B:  6 miles, 6 * 30 second fartleks w/2 minute recovery

Group C:  8 miles, 8 * 30 second fartleks w/2 minute recovery

Group D:  8 miles, 8-10 * 30 second fartleks w/2 minute recovery

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

Fri, Feb. 24

REST DAY

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

Group A:  8 miles: run 2nd half 5 sec/mile faster than 1^st half

Group B:  10 miles: run 2nd half 5 sec/mile faster than 1^st half

Group C:  10-12 miles: run 2nd half 5 sec/mile faster than 1^st half

Group D:  12 miles: run 2nd half 5 sec/mile faster than 1^st half

Sun, Feb. 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, Feb. 27

REST DAY

Saturday and Sunday’s mileage are interchangeable.

 “Most of the important things in the world have been accomplished by people who have kept ontrying when there seemed to be no hope at all.”  Dale Carnegie

Kuay

Give it up to MARC JENKINS who did it again!  Marc ran the Austin Marathon just mere weeks after he ran the Houston Marathon.  He ran Austin even FASTER!

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 – JEFF BENNETT

WEEK OF Feb. 14-20

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

THE WORKOUT

Tues, Feb. 14, 5:30 am 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle
School North

RUN FOR YOUR HEART!  HAPPY VALENTINE’S DAY!

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

Excerpt from Runners World, January 09.  “The 5k pace is a good benchmark to help you assess your fitness and set doable training and racing goals.  This time trial will help you ball park your 5k pace.”

Group A, 9: 00+  min/mile

3 * 1600 (4 laps) at a challenging but not all-out pace w/2 min. recovery jog.  The goal is to run each of the segments at even pace.  If there’s more than a 10 sec. variation between the 1600’s, scratch the results.  Do the workout another day.

If the times are similar, take your average pace for the 3 * 1600’s and add 15 seconds.  That time is a good estimate of your 5k pace.

Group B, 8–9:00  min/mile

Same workout as Group A.

Group C, 7–8:00min/mile

Same workout as Group A.

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

Same workout as Group A.

ALL GROUPS:  1-mile cool down jog opposite direction AND/OR GROUP STRETCH.

VERY IMPORTANT:  Please take time to cool down and stretch afterworkouts.  If you’re short on time, decrease your repeats.  The cool down and stretching will help with recovery & reduce injury.

Wed, Feb. 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, Feb.16, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

FARTLEKS

Swedish for “speed play”.  When done properly, fartlek is an effective and satisfying form of training. A good distance runner needs to have strength, endurance, speed and racing tactics. Fartlek training contains all these qualities in the same workout.Start with a ½ mile to 2 mile warm up depending on your distance.  After the warm up, pick up your speed for the set amount of time allocated i.e 1 minute.  Then drop your pace back below your normal running pace, or slow to a jog for the allocated recovery time i.e. 3 minutes.  Repeat the fartleks.   In this way you are putting a slight extra stress on your system which will, in time, lead to an improvement in your speed and in your anaerobic threshold.  At no time

AFTER the workout should you feel fatigued but not completely worn out. Fartlek running is less stressful than other type of workouts because of its free spirited form of running.

Group A:  4-6 miles, 4 * 30 second fartleks w/3 minute recovery

Group B:  6 miles, 6 * 30 second fartleks w/2 minute recovery

Group C:  8 miles, 8 * 30 second fartleks w/2 minute recovery

Group D:  8 miles, 8-10 * 30 second fartleks w/2 minute recovery

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

Fri, Feb. 17

REST DAY

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

Group A:  8 miles: run 2nd half 5 sec/mile faster than 1^st half

Group B:  10 miles: run 2nd half 5 sec/mile faster than 1^st half

Group C:  10-12 miles:  run 2nd half 5 sec/mile faster than 1^st half

Group D:  12 miles: run 2nd half 5 sec/mile faster than 1^st half

Sun, Feb. 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, Feb. 20

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“Great is the victory, but the friendship of all is greater.” Emil Zatopek

 Kuay

BATHE ME IN CHOCOLATE!

Congratulations to our chocolate lovers!  We had lots of members who ran the Hot Chocolate 15k & 5k.  Many are still at the race lapping up the chocolate fondue!

5k goes to GABRIELLA MCCORD.  15k:  CYNDY HILLS, CANDY SHEEHAN (Top 10 AG), CINDY GEPPERT (Top 10 AG), GAIL KAISER, ROSEMARIE COLETTO, ROBERT FINO, VEDA MINER, LINDA HILLEN, KATHLEEN GALAGHER, ASHLEY POPP,CRISTEN COFEE, MEGAN PARMALEE, CHARLOTTE REEVES, CYNTHIA VILALOBOOS, ANA RODRIGUEZ, GINGER SMITH, DAWN COCHRAN, CARLA HOFFMAN, PAUL MARTINEZ, FRANKIE AGIUS, RANDY WATKINS, MO-PING THAM, AMANDA RICKORDS and KUAY SULLIVAN.

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 – JEFF BENNETT

WEEK OF Feb. 7-13

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

THE WORKOUT

Tues, Feb. 7, 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

12 * 400 at 5k goal pace w/1 minute recovery

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

12* 400 at 5k goal pace w/1 minute recovery

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

12 * 400 at 5k goal pace w/1 minute recovery

Group D, sub 6-7:30 min/mile

12* 400 at 5k goal pace w/1 minute 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, Feb. 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, Feb. 9, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A: 1 mile warm up, then 50 min. run:  run 25 mins., reset your watch; run another 25 mins. Notice mileage for the 2^nd 25 min. run compared to 1^st
25 min. run.  1 mile cool down.

Group B: 1 mile warm up, then 50 min. run:  run 25 mins., reset your watch; run another 25 mins. Notice mileage for the 2^nd 25 min. run compared to 1^st
25 min. run.  1 mile cool down.

Group C: 1 mile warm up, then 50 min. run:  run 25 mins., reset your watch; run another 25
mins. Notice mileage for the 2^nd 25 min. run compared to 1^st
25 min. run.  1 mile cool down.

Group D: 1 mile warm up, then 50 min. run:  run 25 mins., reset your watch; run another 25 mins. Notice mileage for the 2^nd 25 min. run compared to 1^st
25 min. run.  1 mile cool down.

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

Fri, Feb. 10

REST DAY

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

Group A:  8 miles: run 2nd half 5 sec/mile faster than 1^st half

Group B:  10 miles: run 2nd half 5 sec/mile faster than 1^st half

Group C:  10-12 miles: run 2nd half 5 sec/mile faster than 1^st half

Group D:  12 miles: run 2nd half 5 sec/mile faster than 1^st half

Sun, Feb. 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, Feb. 13

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“One man practicing sportsmanship is far better than fifty preaching it.”  Knute Rockne

Kuay

Coach Tom here. I have ONE TRI 101 class on my calendar for 2012 and this is it! We are going to ROCK for eight-weeks starting the week of February 27. Our target race is the Caveman Sprint Triathlon  (275-yard pool-swim, 13-mile bike, 3.1 mile run) on Sunday, April 22, 2012 in Flower Mound. This is the PERFECT first-timer, beginner event!

2011 was a VERY busy year for TRI 101. I am going to reduce my class size to 10-12 people.

NOTE: As of  Tuesday, January 24, 2012 only 6 spots remain open!

If you’re interested, simply send me an e-mail, tom@dallasathletes.com or register HERE. I’ll reply with some questions with the hope of putting together a group with similar abilities. My last couple of classes would have been better for all the athletes if I had done a better job of putting the class together based on the abilities.

Please keep reading! The FAQ’s are very, very helpful.

Now, you’re probably wondering, “Is this program really for beginners?”

90% of the entrants into all Dallas Athletes programs are beginner, novice, or intermediate athletes looking for help and instruction to achieve a fitness goal. You will find many TRI 101 athletes who run maybe once a week, who have not swam in 10 years, or who haven’t been on a bike in a long time! TRI 101 was created by Dallas Athletes founder and president, Tom Ryan. Tom was voted “Triathlon Coach of the Year” in back-to-back years by Competitor Texas Magazine. He is a four-time Ironman finisher and 20-year triathlete!

For more information, please contact Tom.
For the past five-years, every session has SOLD OUT!

2012 Session One: Caveman Sprint Triathlon, 275-yard pool-swim, 13- mile bike & 3.1 mile run on Sunday, April 22, 2012.

Frequently Asked Questions (TRI 101)

UPDATED, February 4, 2012:

How far is a Sprint Triathlon?
If depends if it is a pool or open-water swim. For example, our 2012 Caveman Sprint Triathlon is a 275-yard pool swim, 13-mile bike and a 3.1 mile run. The Texas Man Sprint Triathlon features a 500-yard open-water swim, 18-mile bike and 5K.

OK, how much is the program?
Always the money question. OK, big spender… here you go.
$299 Non-Dallas Athletes members
$249 Dallas Athletes members

I want to do this! How do I register?
Click HERE and dance like you’re the only one in the room!

If I signed up online do I need to come to a registration/orientation meeting? And when is the meeting?
If you want to meet with Tom and ask questions, then registration/orientation is GREAT time to have one-on-time. The orientation is HIGHLY recommended. There is a pre-swim at orientation to gauge your swimming ability, or lack of! Ba-da-bing! (FYI, the registration option is only available if the program has availability! (For the past five-years, every TRI 101 session  has sold out.)

Is TRI 101 really for beginner triathletes?
90% of the entrants into all Dallas Athletes programs are beginner, novice, or intermediate athletes looking for help and instruction to achieve a fitness goal. You will find many TRI 101 athletes running maybe once a week, people who have not swam in 10 years and have not been on a bike in a long time! The single most important piece of information I can give you is… DO NOT OVERTHINK THIS ADVENTURE! Too much thinking often leads to negative thoughts, “I can’t do this” or “Everyone is faster and fitter than me.” PUH-LEASE! Just show up!

Does my TRI 101 entry fee include my entry fee for the race?
Your TRI 101 investment does not include entry fee to the race. Entry fee is the responsibility of the athlete.

I @#$! at swimming! What do I do?
At the first swim session we will gather all the information needed to place you in the right group. You need a swim suit. NO NUDITY in DFW pools! But, you may cuss underwater! Hey, that’s something!

What else do I get besides the training?
The best part of the programs is the Group Training Dynamic. Nothing beats training with people who have similar goals and attitudes. We also offer plenty of post-workout Q & A, training and nutrition tips and much more.

It’s tough for me to train after work, when are the workouts?
You will find workout options Monday-Sunday. Times vary based on the day of the week, but most days have early workouts. (Sunrise or before.) The only evening option is a swim on Wednesday. Times vary due to class schedule and sunlight.

What if I can’t make all the workouts?
You are not expected to make all of the workouts! Every Friday you will receive an e-mail containing the upcoming week’s workouts. Think of it as a dinner menu. Look at your workouts and compare them to the workout sessions. Then fit the workouts into your schedule. You can do one workout per week with the group or five. It is up to you.

Where do most of the workouts take place?
The majority of the workouts take place in the Coppell, Flower Mound, Grapevine, Lewisville, Valley Ranch, Las Colinas, Carrollton areas and roads near and around DFW airport.

What is the average age of the entrants?
We have folks from 16 to 65-years-old. The average age is 33. With a even percentage of men and women!

What do I need to get started?
First, register and tell three friends you’re doing a triathlon!
You will also need:

1. Running shoes
2. Swimsuit
3. A bike
4. A cycling helmet
5. And most important, a CAN DO attitude! Yeah, baby, YEAH!

I have a mountain bike. Do I need a road bike?
This is a the tricky part of TRI 101. I am fine with you having a mountain bike. My concern is you! The reason I discourage mountain bikes is not that I don’t like mountain bikes! Rather, former TRI 101 athletes have told me they felt left behind when they rode a mountain bike. Why? Road bikes are simply faster than mountain bikes due to weight and tire width. If you need a bike, here are a couple of options for you!

1. You can buy a new one.
2. Borrow one.
3. We can look for a good, used one.

I’m Interested… But I have more questions.
Contact Tom Ryan.
If you would like to be included on our e-mail list, which will give you a “heads-up” on the latest TRI 101 announcements along with plenty of other “sweat oriented” events, simply join our email newsletter by entering your email address in the top, right hand column of this page.

Coach Tom’s Pool School (TPS)

UPDATED, SUNDAY, FEBRUARY 4, 2012, 5:26 p.m.: The next Pool School sessions will be announced on Feb. 15. The current four sessions end the week of Feb. 12. Thanks!

NOTES FROM CURRENT SESSIONS: Since sending the Pool School e-mail one-hour ago, the response has been amazing! You will now need to contact Coach Tom, tom@dallasathletes.com for registration information. Please don’t be sad! Tom will share some options with you. 

Coach Tom here! My final 2011 class began on Wednesday, November 16, 2011 sold out in two-hours! Thanks!

On Thursday, December 8, I added TWO additional classes begining in January. Class One (January 11, 2012), which takes place at the Carrollton-Farmers Branch Natatorium on Wednesday nights from 7:30-8:50 p.m. & Class Two (January 7, 2012) at the Keller Natatorium on Saturday’s from noon-1:30 p.m.

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

“Pool School” is limited to 10 students.

Tom Ryan, Competitor Texas Magazines, two-time, back-to-back Triathlon Coach of the Year offers Tom’s Pools School for the “Developing Athlete” .

TPS is a five/six-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 winter’s 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: Wednesday evening, beginning January 11, 2012,  7:30-8:50 p.m., Carrollton-Farmers Branch Natatorium, 1334 W. Valwood Pkwy, Carrollton, TX 75006

Class Two: Saturday, beginning January 7, 2012,  noon-1:30 p.m., Keller Natatorium, 1000 Bear Creek Parkway, Keller, TX 76248

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 – TIM CARLSSON

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

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

 WEEK OF Jan. 31-Feb. 6

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

THE WORKOUT

Tues, Jan. 31, 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.

Group A, 9:00+  min/mile

2 *400 at level 5-6 on (scale of 1 being easy – 10 being all out) w/400 recovery

4* 200 at level 6-7 w/200 recovery

4 *400 at level 7-8 w/200 recovery

Group B, 8– 9:00  min/mile

4*400 at level 5-6 on (scale of 1 being easy – 10 being all out) w/400 recovery

4* 200 at level 6-7 w/200 recovery

4 *400 at level 7-8 w/200 recovery

Group C, 7–8:00min/mile

4*400 at level 5-6 on (scale of 1 being easy – 10 being all out) w/400 recovery

4* 200 at level 6-7 w/200 recovery

6*400 at level 7-8 w/200 recovery

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

6 *400 at level 5-6 on (scale of 1 being easy – 10 being all out) w/400 recovery

4 *200 at level 6-7 w/200 recovery

6 *400 at level 7-8 w/200 recovery

**At no point should you be running ”all out.” The highest workload you should experience is Level 8 with Level 10 being a sprint.**

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, Feb. 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, Feb. 2, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  75 min.; pick up pace last 10 min. of run

Group B:  75 min.; pick up pace last 10 min. of run

Group C:  75 min.; pick up pace last 10 min. of run

Group D:  75 min.; pick up pace last 10 min. of run

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

Fri, Feb. 3

REST DAY

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

Group A:  8 miles easy

Group B:  10 miles easy

Group C:  10-12 miles easy

Group D:  12 miles easy

Sun, Feb. 5, 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, Feb. 6

REST DAY

Saturday and Sunday’s mileage are interchangeable.

 “Do not go where the path may lead, go instead where there is no path and leave a trail.”  Ralph Waldo Emerson

Kuay

THE “HALF’S” HAVE IT!

Congratulations to the Jeff’s, Mark and Brandonn who ran half marathons this weekend.  JEFF BARNHART conquered the Benbrook Half.   JEFF BENNETT and BRANDONN DUKES (Top 10 AG) brought it at the TX Half!  MARK MAYER took it on the road at the 3M Half Marathon in Austin, TX.

5K AND LOVING IT!

Congratulations to our members at the Carrollton Runners Club 5k run:  LINDA CHAN, CYNDY HILLS, PETER CHAN and JEFF BENNET.

GET YOUR CORE ON!

The next Functional Strength Training (FST) starts Wed, Feb. 8 – Wed. March 28.  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! 

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

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 – EVERYONE

Group B: 8-9:00 min/mile – EVERYONE

Group C: 7-8:00 min/mile – EVERYONE

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

WEEK OF Jan. 24-30

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

THE WORKOUT

Tues, Jan. 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.

• Were you able to distinguish the right 5k pace for yourself last week?  This is the training season to establish the right pace for you.  Yes, we’re doing this workout again to establish consistency.  Take note of your 400’s—are they faster, slower or the same as last week.

HERE WE GO:

How fast should you take your repeats?  Translate your race-pace goal into the shorter interval. A 10-minute goal race pace, for example, would translate to five minutes for an 800 (which is roughly half a mile) and 2:30 for 400.

Group A, 9:00+  min/mile

6 x 400 w/200 recovery at 5k race pace

Group B, 8– 9:00  min/mile

8 x 400 w/200 recovery at 5k race pace

Group C, 7–8:00min/mile

8 x 400 w/200 recovery at 5k race pace

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

10 x 400 w/200 recovery at 5k race pace

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

Group A: 70 min. run steady pace

Group B:  70 min. run steady pace

Group C:  70 min. run steady pace

Group D:  70 min. run steady pace

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

Fri, Jan. 27

REST DAY

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

Group A:  8 miles easy

Group B:  10 miles easy

Group C:  10-12 miles easy

Group D:  12 miles easy

Sun, Jan. 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, Jan. 30

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“Dreams are but thoughts until their effects be tried.”  William Shakespeare (submitted by BRADBEST)

 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 – EVERYONE

Group B: 8-9:00 min/mile – EVERYONE

Group C: 7-8:00 min/mile – EVERYONE

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

 WEEK OF Jan. 17-23

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

THE WORKOUT

Tues, Jan. 17, 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.

We are doing the same track workout this week since most members missed the workout last week due to rain.

• Today’s workout involves running intervals at your goal 5k race pace. How fast should you take your repeats?  Translate your race-pace goal into the shorter interval. A 10-minute goal race pace, for example would translate to five minutes for an 800 (which is roughly half a mile) and 2:30 for 400.

Group A, 9:00+  min/mile

6 x 400 w/200 recovery at 5k race pace

Group B, 8– 9:00  min/mile

8 x 400 w/200 recovery at 5k race pace

Group C, 7–8:00min/mile

8 x 400 w/200 recovery at 5k race pace

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

10 x 400 w/200 recovery at 5k race pace

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, Jan. 18 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, Jan, 19, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A: 65 min. run steady pace

Group B:  65 min. run steady pace

Group C:  65 min. run steady pace

Group D:  65 min. run steady pace

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

Fri, Jan. 20

REST DAY

Sat, Jan. 21, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8 miles easy

Group B:  10 miles easy

Group C:  10-12 miles easy

Group D:  12 miles easy

Sun, Jan. 22, 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, Jan. 23

REST DAY

 Saturday and Sunday’s mileage are interchangeable.

 “If you don’t run your own life, someone else will.”  John Atkinson

 Kuay

ON THE TRAILS OF THE ELITES

Congratulations to MONICA ORTIGOZA (PR) and MARC JENKINS who ran the Houston Aramco Marathon!  They ran the marathon the day after the elites ran the marathon trails.  What an exciting place to be!

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 – EVERYONE

Group B: 8-9:00 min/mile – EVERYONE

Group C: 7-8:00 min/mile – EVERYONE

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

WEEK OF Jan. 10-16

HAPPY 2011!  For the months of January & February, we will do base training for 5k and 10 k distances.  Pace leaders will be established in February.

THE WORKOUT

Tues, Jan. 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.

• Today’s workout involves running intervals at your goal 5k race pace. How fast should you take your repeats?  Translate your race-pace goal into the shorter interval. A 10-minute goal race pace, for example would translate to five minutes for an 800 (which is roughly half a mile) and 2:30 for 400.

Group A, 9:00+  min/mile

6 x 400 w/200 recovery at 5k race pace

Group B, 8– 9:00  min/mile

8 x 400 w/200 recovery at 5k race pace

Group C, 7–8:00min/mile

8 x 400 w/200 recovery at 5k race pace

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

10 x 400 w/200 recovery at 5k race pace

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

Group A: 60 min. run steady pace

Group B:  60 min. run steady pace

Group C:  60 min. run steady pace

Group D:  60 min. run steady pace

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

Fri, Jan. 13

REST DAY

Sat, Jan. 14, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.

Group A:  8 miles easy

Group B:  10 miles easy

Group C:  10-12 miles easy

Group D:  12 miles easy

Sun, Jan. 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, Jan. 16

REST DAY

Saturday and Sunday’s mileage are interchangeable.

“Celebrate what you’ve accomplished, but raise the bar a little higher each time you succeed.”   Mia Hamm

Kuay

START OFF WITH A BANG!

Our athletes started off 2012 with a bang!  Let’s hear it for CINDY PENNELL, LINDA CHAN and ALLEN SHYNE who ran the New Year’s Day Double Half Marathon, Allen, TX.  DELLA IRBY also took on the challenge.  She won her age group in the first day half marathon and came back and ran the half marathon the second day and won her age group again!  KAY SCOTT said the half marathon wasn’t enough for her. She ended 2011 with a FULL marathon on New Year’s Eve and started 2012 with another FULL Marathon.  Now, that’s the way to start off the year Dallas Athletes!

We also had BOLD members who took on the BOLD IN THE COLD challenge.  Congratulations to ALL our runners!   5k:  BRANDON MCCDANIEL (Overall Winner), BRIAN SKELTON. 15k runners:  ASHLEY POPP, MONICA ORTIGOZA (3^rd AG), ROBERT FINO, CANDY SHEEHAN (2^nd AG), TOM SHEEHAN (1^st AG), PETER CHAN, KATHLEEN PURCHES, PHIL HATTON, KATHLEEN GALLAGHER, MEAGAN PARMALEE, KUAY SULLIVAN (Top 5).  Half marathoners:  CINDY HILLS, GABRIELLA MCCORD, FRANKIE AGIUS (4^TH AG), RICHARD EVANS.

 WE ARE UP AND GOING!

All workouts are back in full swing!  The first official group workout is Tues, 5:30 am track.  Check out the website for workout details.  You’ve had your “rejuvenation” time.  It’s time to sweat, spit, curse, fuel, hydrate and laugh together again!  http://www.dallasathletes.com/category/c-run-workouts/

Our DA members shined at White Rock!  Our runners were tougher than the rain, cold and puddles!  Congratulations to our runners and thank you to those who came to support!

Full Marathon:  ROSEMARIE COLETTO (BQ), KATHY POINT, CINDY GEPPERT, KIM DUKES (Top 10 & BQ), RANDY WATKINS, JAMES BOWLING & FRANKIE AGIUS.

*BQ – Boston Qualifier

Half Marathon:  MARTIN GARZA, CYNDY HILLS, DIANA STONECIPHER, MARY TANNER, LISA PISCATILLI, ROBERT FINO, CHRIS FLYNN, HARSHAD LALLOOBHAI, ALLEN SHYNE, MARK MAYER, JOEL POPP, DAVID STONECIPHER, MARC JENKINS, KATHLEEN GALLAGHER, CINDY PENNELL, LINDA CHAN, SALLY BUTLER & TOM GEPPERT (Top 15).

Relay: CANDY SHEEHAN           

RUNNERS OF THE YEAR

Congratulations to CINDY PENNELL and TIM CARLSSON as our 2011 Runners of the Year!

GREAT YEAR AND MORE TO COME

2011 has been a great year for DA members.  Members ran PR’s, longest distance, “in memory of” and just staying lean, mean running machines.  Thank you members for supporting 10 years of Dallas Athletes.  Let’s make 2012 just as great!

Organized group runs start again TUES TRACK WORKOUT, JANUARY 10, 5:30 am.