If you are not a Dallas Athletes (DA) member, please join us for a workout or two to see if the organization is right for you!
Coppell Aquatics Center-Andy Brown EAST (Swim-Bike-Run)
234 Parkway Blvd., Coppell, TX 75019
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Lake Grapevine, Sand Bass Point (Swim-Bike-Run)
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Denton Creek Elementary (Run)
Coppell, TX 75019
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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 – SARA SIMS
Group C: 7-8:00 min/mile – DAVID MCCRARY
Group D: sub 6– 7:00min/mile – ALL
WEEK OF March 8-14
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.
THE WORKOUT
Tues., March 8, 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.
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. 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 after workouts. If you’re short on time, decrease your repeats. The cool down and stretching will help with recovery & reduce injury.
Wed., March 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., March 10, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
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: 6-8 miles: 1 mile warm up; 10* 45 sec. fartleks w/1 min. recovery
Group B: 8 miles: 1 mile warm up; 12 * 45 sec. fartleks w/1 min. recovery
Group C: 8 miles: 1 mile warm up; 14 * 45 sec. fartleks w/1 min. recovery
Group D: 8-10 miles: 1 mile warm up; 16 * 45 sec. fartleks w/1 min. recovery
**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.
Fri., March 11
REST DAY
Sat., March 12, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: 10 miles steady
Group B: 10 miles steady
Group C: 10-12 miles steady
Group D: 10-12 miles steady
Sun., March 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., March 14
REST DAY
Saturday and Sunday’s mileage are interchangeable.
“If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced.”
Vincent Van Gogh
Kuay
MORE COWTOWNERS
We don’t have ordinary runners, we have “double the fun” runners. MO-PING THAM took on the Cowtown challenge by running the 5k on Sat. and the half marathon on Sunday. Not to be outdone, SCOTT WILLIAMS also took the Cowtown Challenge and ran the 5k on Sat. and ran his first Ultra Marathon 50k on Sunday!
FROM A FELLOW DA MEMBER-KAY SCOTT
Come run the 3rd Annual Radiant Systems Sprint For Cancer 5K or 10K, on Saturday April 16th in Las Colinas! To encourage you to choose our race, we’re offering a $3 discount for on-line registration until March 18: please use code DAAC11DFW when registering. www.sprintforcancer.com
LET US KNOW
…your results. Please email Kuay Sullivan your RUN results. Let us know if you ran a PR, longest distance, age group placement, “in honor of”, 1st time, etc., or any races that you do. Email name of race, race distance and information you’d like posted on announcements. Don’t be shy. We want to recognize your accomplishments! kuay@dallasathletes.com
