If you are not a Dallas Sports University (DSU) member, please join us for a workout or two to see if the organization is right for you!

Run Workout Locations

Coppell Aquatics Center-Andy Brown EAST (Swim-Bike-Run)
234 Parkway Blvd., Coppell, TX 75019
MAP

Lake Grapevine, Sand Bass Point (Swim-Bike-Run)
MAP

Denton Creek Elementary (Run)
Coppell, TX 75019
MAP

RUN WORKOUT: Week of Oct. 7-13

OCTOBER PACE LEADERS
Pace leaders will help get he pace groups started for Tuesday track and Thursday runs. They know the workouts and they know the run route.
Group A: 9+ min/mile - TBA
Group B: 8-9 min/mile - TBA
Group C: 7-8 min/mile - MARTIN GARZA on Tuesday’s, self contained on Thursday’s

Group D: sub 6-7 min/mile - JEFF BENNETT

THE WORKOUT
Tues, Oct. 7, 5:30 AM. 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle School North.
ALL GROUPS: 10-15 min. warm up. You can do run drills, jog or warm up stretches. Finish warm up at 5:40 and start together as a group. MIN/MILE IS BASED ON 3-MILE RUN PACE.
Group A, 9:00+min/mile
1 * 800 at 5k pace w/1 minute recovery
2 x 1200. Each lap gets 2-4 seconds quicker within the 1200. Rest interval between each 1200 is one-minute. Then 12 minute run at 10k pace.
Group B, 8:00-9:00 min/mile
1 * 800 at 5k pace w/1 minute recovery
3 x 1200. Each lap gets 2-4 seconds quicker within the 1200. Rest interval between each 1200 is one-minute. Then 12 minute run at 10k pace.
Group C, 7:00-8:00 min/mile
1 * 800 at 5k pace w/1 minute recovery
4 x 1200. Each lap gets 2-4 seconds quicker within the 1200. Rest interval between each 1200 is one-minute. Then 12 minute run at 10k pace.
Group D, sub 6:00-7:00 min/mile
1 * 800 at 5k pace w/1 minute recovery
5 x 1200. Each lap gets 2-4 seconds quicker within the 1200. Rest interval between each 1200 is one-minute. Then 12 minute run at 10k pace.
ALL GROUPS: 10 min. cool down AND/OR GROUP STRETCH.
VERY IMPORTANT: Please take time to cool down and stretch after workouts. If you’re short on time, decrease repeats. The cool down and stretching will help with recovery & reduce injury.
Wed, Oct. 8, RUN ON YOUR OWN
Group A: 4 miles easy
Group B: 5 miles easy
Group C: 5 miles easy
Group D: 6 miles easy
Thurs, Oct. 9, 5:15 am. ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell. DSU Women are running at 8:15 am. (NEW TIME)
Group A: 7 miles, 8 * 1 min. fartleks w/3 min. recovery
Group B: 8 miles, 10 * 1 min. fartleks w/2 min. recovery
Group C: 8 miles, 10 * 1 min. fartleks w/2 min. recovery
Group D: 9 miles, 15 * 3 min. fartleks w/2 min. recovery
*Corner of Sandy Lake Road & Hertz is around the 1-mile marker.
Fri, Oct. 10
REST DAY
Sat, Oct. 11, 5:30 am. ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd., Coppell
Group A: 8-10 miles - pick up pace 5-8 sec/mile for 8 miles
Group B: 10-12 miles - pick up pace 5-8 sec/mile for 8 miles
Group C: 12 miles - pick up pace 5-8 sec/mile for 8 miles
Group D: 12 miles - pick up pace 5-8 sec/mile for 8 miles
Sun, Oct. 12, 7:00 am. ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd., Coppell
Group A: 4-5 miles easy
Group B: 5 miles easy
Group C: 5-6 miles easy
Group D: 6 miles easy
Mon, Oct. 13
REST DAY

Saturday’s & Sunday’s mileage are interchangeable.

“The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability - consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.”
BILL RODGERS’, Lifetime Running Plan

LOUD AND PROUD!
DSU members knocked out another successful marathon at Twin Cities Marathon Minneapolis/St. Paul. Congratulations to  ALLEN SHYNE, AMBER INGRAM, ARLIN GAFFNER, CYNDY HILLS, HARSHAD LALLOOBHAI, MATT GLOVER, DIANA STONECIPHER, TIM CARLSSON, RANDY WATKINS, ROBERT FINO & KUAY SULLIVAN.

SEPTEMBER FEATURE RUNNER
JANICE SINGER
• How long have you been a member of DSU (Dallas Sports University/Dallas Athletes)? Since 2001
• First marathon and or first run race First Marathon was the Dallas Trails Marathon in March 1992. I won my age group! First multisport event was the Carrollton Celebrity Biathlon in 1991… a bike/run format. They called them Biathlons in those days but soon changed the sport name to Duathlon in hopes of it becoming an Olympic sport some day, and “Biathlon” (cross country skiing and shooting) was already an Olympic sport . First road race was a 10K in Springfield, IL at the age of 17.
• Worst injury - Lacerated kidney from a massive bike pile up.
• Race you’d like to run - I’d like to do the Disney “Goofy” Challenge
• Race you’d never run again Sports you played in high school - The Bare as You Dare (clothing optional) 5K
• Sports you played in high school - Track
• What’s your fast food temptation? All of it!
• You would never run without your… Clothes!
• What’s the best part about running with the group? Definitely the diversity of the people you meet, and the deep friendships you make… they have enriched my life profoundly.
Tell 3 things about yourself, ONE of them which is NOT true.
I was meant to be a triathlete:
• My first job was delivering newspapers on my bike,
• In high school I qualified for State in the 1600 meters
• In college I organized a campus wide swim meet.

GET TO KNOW YOUR RUNNERS & EASY MONEY!
Check out our August Feature Runner: JANICE SINGER www.dallassportsuniversity.com/workouts/run-workouts . Guess which statement is NOT true and you’re eligible for a drawing for $25 gift certificate to RunOn! Coppell. Email your entry to kuay@dallassportsuniversity.com  by Fri, Oct. 24, 5 pm. Winner announced Tues, Oct. 28!.

GOT GOALS!
Is this the year for your fist marathon?  To improve your 5k time?  To run in the next pace group?  There are other members who also have similar goals.  Let’s get you  hooked up.  Workout partners will help you get out the door and to run faster and longer.

Please email your goals to me—out of town marathon, running your longest distance, 5k/10k events, improve core & strength, etc.  If there’s someone else who has a similar goal, we’ll get you partnered up.  Don’t be shy.   You’ll not only accomplish your goals, you’ll also gain a friend.   kuay@dallassportsuniversity.com

DO YOU KNOW THE WAY TO SAN JOSE…
or a least around Coppell?  Dallas Athletes running route maps are now available on www.mapmyrun.com.   Do a keyword search on  DAAC.  The Thursday and Saturday run routes are listed.