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 July 8-14

Pace leaders will hep get he pace groups started for Tuesday track and Thursday runs. They know the workouts and they know the run routes.
Group A: 9+ min/mile - ARLIN GAFFNER
Group B: 8-9 min/mile - JOHN DOBSON
Group C: 7-8 min/mile - DAVID MCCRARY
Group D: sub 6-7 min/mile - JEFF BENNETT

THE WORKOUT

Tues, July 8, 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
4* 300 w/100 recovery jog. Run each 300 one or two seconds faster than 5k pace.
REPEAT FOR TOTAL OF 3 SETS
After the 3 sets, continuous run for 12 mins. at 5k pace.
Group B, 8:00-9:00 min/mile
4* 300 w/100 recovery jog. Run each 300 one or two seconds faster than 5k pace.
REPEAT FOR TOTAL OF 3 SETS
After the 3 sets, continuous run for 14 mins. at 5k pace.
Group C, 7:00-8:00 min/mile
4* 300 w/100 recovery jog. Run each 300 one or two seconds faster than 5k pace.
REPEAT FOR TOTAL OF 3 SETS
After the 3 sets, continuous run for 15 mins. at 5k pace.
Group D, sub 6:00-7:00 min/mile
4 * 300 w/100 recovery jog. Run each 300 one or two seconds faster than 5k pace.
REPEAT FOR TOTAL OF 3 SETS
After the 3 sets, run for 15 mins. at 5k pace.
ALL GROUPS: 10 min. cool down AND 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, July 9, 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, July 10, 5:15 am. ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell. DSU Women are running at 5:15 am.
Group A: 4-6 miles, 4 * 60 second fartleks w/3 minute recovery
Group B: 6-7 miles, 6 * 60 second fartleks w/2 minute recovery
Group C: 8 miles, 8 * 60 second fartleks w/2 minute recovery
Group D: 8 miles, 8-10 * 60 second fartleks w/2 minute recovery
*Fartleks should be started after a warm-up of about 1-2 miles. FARTLEKS are a significant increase in run pace for the specified period of time. i.e. pick up pace 60 secs., recover 3 minutes.
*Corner of Sandy Lake Road & Hertz is around the 1-mile marker.
Fri, July 11
REST DAY
Sat, July 12, 5:30 am. ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd., Coppell
Group A: 8-10 miles, negative split (second half faster than first half)
Group B: 10 miles, negative split (second half faster than first half)
Group C: 10-12 miles, negative split (second half faster than first half)
Group D: 10-12 miles, negative split (second half faster than first half)
Sun, July 13, 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, July 14
REST DAY

Saturday’s & Sunday’s mileage are interchangeable.

“The thought of later in the day having to explain to myself why I didn’t run that morning is enough to get me out the door.”
LINDA JOHNSON

 

JUNE RECOGNITION
Our ladies rocked in June! CRYSTAL DAVIS, ANA RODRIGUEZ & JANICE SINGER are our June Runners of the Month. CRYSTAL joined DSU a couple of months ago & rarely misses a workout. ANA is new to the running scene but has run the Disney Half Marathon and is placing in her age group! JANICE only gets faster & stronger. Each received $25 gift certificates to RunOn! Coppell.

JULY 4YH WITH A BANG!
Our runners ran like fireworks at the Colony Liberty 5k.  ANA RODRIGUEZ took 1st age group and MARY OLSEN took 6th age group. JANICE SINGER ran with her son, ADAM SINGER (8 yrs. Old), who took 1st age group!

“WAKEY, WAKEY, EGGS & BAKEY” BREAKFAST RUN
Set your alarm for a 5:00 AM track workout Tues, July 22. We wrap up workout around 5:55 and eat breakfast at 6 am at DeliMan Grill, 605 N Denton Tap Rd, Coppell. It’s just a hop, skip and run away from the track. The best thing about the breakfast-DSU picks up first $50 of the tab!

What a way to start off the day!

MARATHON BUDDY

Are you running the Marine Corps, NYC, Chicago, Twin Cities or any fall/winter marathon? Send me an email, kuay@dallassportsuniversity.com, and I’ll compile a list. This is a great way to find running partners and meet up at the races. There’s always someone running some marathon around the world!

GET TO KNOW YOUR RUNNERS & EASY MONEY
Check out our July Feature Runner: TIM CARLSSON, www.dallassportsuniversity.com/workouts/run-workouts  Guess which statement is NOT true about TIM and you’re eligible for a drawing for $25 gift certificate to RunOn! Coppell. Email your entry to kuay@dallassportsuniversity.com by Mon, July 25, 5 pm. Winner announced Tues, July 29!

• Lived in the same neighborhood in Coppell for the last 17 years
• Had lunch with Earl Campbell while attending the University of Texas
• Have over 6,100 songs on my MP3 player

 JULY FEATURE RUNNER

TIM CARLSSON

• How long have you been a member of DSU (Dallas Sports University/Dallas Athletes)? Since August 2004
• First marathon and or first run race First 5K May 1999 (I still have the T-shirt!); First 10K June 2000; First Half - Nov 2004; First Marathon - White Rock Dec 2004
• Worst injury Bruised Ego, Mile 18 of White Rock 2005 (Still injured)
• Race you’d like to run Chicago Marathon (I walked the last one - it was too dang hot!)
• Race you’d never run again Any Junior High Cross Country race (I hated finishing last)
• Sports you played in high school Swimming, Marching Band (you get PE credit for that, right?)
• What’s your fast food temptation? Schlotsky’s Original, Sour Cream & Onion chips and a diet Coke (That’ll be $7.24, please drive up)
• You would never run without your… Water Belt. I’m always drinking SOMETHING.
• What’s the best part about running with the group? There’s no judgment from anyone faster or slower about how much you are running; just encouragement and LOTS of needling.
Tell 3 things about yourself, ONE of them which is NOT true.
• Lived in the same neighborhood in Coppell for the last 17 years
• Had lunch with Earl Campbell while attending the University of Texas
• Have over 6,100 songs on my MP3 player

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 http://www.mapmyrun.com/.   Do a keyword search on  DAAC.  The Thursday and Saturday run routes are listed.