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 16-22
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 16, 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.
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
**RUN OPPOSITE DIRECTION**RUN OPPOSITE DIRECTION**RUN OPPOSITE DIRECTION.
Group A, 9:00+ min/mile
6 * 400 at 5k goal pace w/30 sec. recovery
Group B, 8:00-9:00 min/mile
7 * 400 at 5k goal pace w/30 sec. recovery
Group C, 7:00-8:00 min/mile
8 * 400 at 5k goal pace w/30 sec. recovery
Group D, sub 6-7:30 min/mile
10 * 400 at 5k goal pace w/30 sec. 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 17, 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 18, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: Hills - run all hills ONCE but repeat Lodge and return to ABE via Park Valley
Group B: Hills - run all hills TWICE
Group C: Hills - run all hills TWICE
Group D: Hills - run all hills TWICE
**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.
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) going right 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 6.6 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.
Fri, March 19
REST DAY
Sat, March 20, 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 21, 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 22
REST DAY

Saturday and Sunday’s mileage are interchangeable.

“You can always become better.”
Tiger Woods

Kuay

IT’S ONLY ROCK-N-ROLL…
…and our athletes like it!  Congratulations to our athletes who rocked and rolled at the 1st Annual Rock-n-Roll Half Marathon. DAWN COCHRAN, PHIL HATTON (PR), CINDY GEPPERT, ASHLEY POPP & GABRIELLA MCCORD.

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.