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

WEEK OF March 9-14
For the month of February & March, we will do training for 5k and 10k distances.

MARCH PACE LEADERS
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 AND SARA SIMS
Group B: 8-9:00 min/mile - JOHN DOBSON
Group C: 7-8:00 min/mile - ROSEMAIRE COLETTO
Group D: sub 6- 7:00min/mile - FRANKIE AGIUS

THE WORKOUT
Tues, March 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.
FOR THE NEXT SEVERAL WEEKS, WORKOUTS WILL BE TARGETED FOR 5K DISTANCE. The following are examples of 400 lap time for 5k goal pace:
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 WILL HELP DEVELEOP A FINISHING KICK.
Group A, 9:00+ min/mile
800 5k pace then 200 slightly faster w/400 recovery. REPEAT FOR TOTAL OF 3.
Group B, 8:00-9:00 min/mile
800 5k pace then 200 slightly faster w/400 recovery. REPEAT FOR TOTAL OF 4.
Group C, 7:00-8:00 min/mile
800 5k pace then 200 slightly faster w/400 recovery. REPEAT FOR TOTAL OF 5.
Group D, sub 6-7:30 min/mile
800 5k pace then 200 slightly faster w/400 recovery. REPEAT FOR TOTAL OF 6.
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 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, March 11, 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: 4-6 miles, 4 * 60 second fartleks w/2 minute recovery
Group B: 6 -8 miles, 6 * 60 second fartleks w/1 minute recovery
Group C: 8 miles, 8 * 60 second fartleks w/1 minute recovery
Group D: 8 miles, 8-10 * 60 second fartleks w/1 minute recovery
**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.
Fri, March 12
REST DAY
Sat, March 13, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: 8 miles negative split; run 2nd half faster than 1st half
Group B: 10 miles negative split; run 2nd half faster than 1st half
Group C: 10-12 miles negative split; run 2nd half faster than 1st half
Group D: 12 miles negative split; run 2nd half faster than 1st half
Sun, March 14, 7:00 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell
Group A: 4 miles easy
Group B: 5 miles easy
Group C: 5 miles easy
Group D: 4 miles easy
Mon, March 15
REST DAY

Saturday and Sunday’s mileage are interchangeable.

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

Kuay

RESTROOM WOES
The restrooms at Andrew Brown East Park will be closed from March 8 through March 12. The restrooms will be closed for repairs and building maintenance. Restroom facilities will be available at the Coppell Aquatic & Recreation Center.

MARCH FEATURE RUNNER: LORENZO EINSPORN
How long have you been a member of DSU (Dallas Sports University/Dallas Athletes)? Since 2008
First marathon and or first run race: My first marathon was Dallas White Rock 2009 (4hrs and 16min)!! My first run race was Dallas White Rock 2008 Half (2hrs and 3 min)
Worst injury: Let me knock on wood first. I haven’t had a really bad injury
Race you’d like to run: I think I would be fun to try the Goofy’s Race and Half Challenge at Disney World. A half marathon followed by a full marathon the next day.
Race you’d never run again: so far, I have enjoyed all my races
Sports you played in high school: I did not play any sports.
What’s your fast food temptation? Taco Cabana
You would never run without your… my ipod nano! I need my jams!
What’s the best part about running with the group? The friends you make. They are always there to push me and make me better! They have become some of my best friends.
Tell 3 things about yourself, ONE of them which is NOT true.
1. I tried out for season 3 of American Idol
2. I sit on a exercise ball instead of a chair at work
3. I hate the Dallas Mavericks because I am a San Antonio Spurs Fan!

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.