I'll be there - no stopwatch tho.
-guff


>From: "Wayne Wight" <wwight@...>
>Reply-To: iheartconditioning@yahoogroups.com
>To: iheartconditioning@yahoogroups.com
>Subject: [iheartconditioning] Tractice, Wednesday, 6:30 pm, Murchison
>Date: Tue, 22 May 2007 23:30:07 -0500
>
>I've got vanessa's agility ladder and some cones.  If anyone can bring
>a stopwatch, we're golden.  Give me a shout if you think you can make
>it, just so I don't show up alone.
>
>Kudos to everyone who went running on Monday.  We all did the four mile
>loop.
>
>Vanessa, can you post the workout?
>
>Murchison
>6:30 pm
>tomorrow (Wednesday)

_________________________________________________________________
PC Magazine’s 2007 editors’ choice for best Web mail—award-winning Windows
Live Hotmail.
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--- In iheartconditioning@yahoogroups.com, Vanessa Wagner
<vanessawagner1@...> wrote:

Hey Folks,

Wayne'll be running tractice tonight at Murchison Middle School,
6:30pm. It'll go like this:

Warmup, 1 mile jog

Agility: Ladders
(2 times thru for each one)
- Forward 2-In
- Lateral 2-In (left lead foot, and right lead foot)
- Forward Slalom Jumps
- Backward Slalom Jumps
- Scissors
- Ichy Shuffle (2 in 1 out)
- Reverse ichy Shuffle
- Jab Step (1 in 2 out)
- 3 Step (3 in 3 out)

Shuttles:
4 cones 10 yards apart, 1:15 rest inbetween reps, 5 minutes rest
between sets (throw during 5 minute rest). Do 2 Sets.
1-2-3-2-1
3-3-3
3-2-3-2
1-2-1-2-1

Hills, 3 sets (Cleats recommended)
1 set = Run up forward, jog/walk down backward. Run up backward,
jog/walk down backward.

Throwing till it gets dark.



Thanks Wayne!
Vanessa


---------------------------------
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what's on, when.

--- End forwarded message ---

I've got vanessa's agility ladder and some cones.  If anyone can bring
a stopwatch, we're golden.  Give me a shout if you think you can make
it, just so I don't show up alone.

Kudos to everyone who went running on Monday.  We all did the four mile loop.

Vanessa, can you post the workout?

Murchison
6:30 pm
tomorrow (Wednesday)

Paul Normandin                              (H) pagen@...                                  (512) 263-2341

"Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure, or nothing. To keep our faces toward change and behave like free spirits in the presence of fate is strength undefeatable."  Let Us Have Faith by Helen Keller (1880 - 1968)  

"I am only one, but I am one. I cannot do everything, but I can do something. And because I cannot do everything, I will not refuse to do the something that I can do. What I can do, I should do. And what I should do, by the grace of God, I will do."  Edward Everett Hale

Hey there fitness fans,
Vanessa is in Dallas, but our Monday conditioning run is still on for
tonight.  The time and location will be the same as usual:

Meet up at the Runtex water coolers under Mopac Bridge by 6:30 pm.
We'll take off at 6:40, run 3 or 4 miles (pick your preferred loop)
and meet up afterward for throwing on the south side of the water.

See you tonight!
Wayne

i'll be at tractice.

-e

----Original Message Follows----
From: Vanessa Wagner <vanessawagner1@...>
Reply-To: iheartconditioning@yahoogroups.com
To: iheartconditioning@yahoogroups.com, Valores Reid
<v.reid.smith@...>
Subject: [iheartconditioning] Tractice May 16 6:30PM
Date: Tue, 15 May 2007 20:44:42 -0700 (PDT)

Hey Folks,

I'll be running a track practice tomorrow night (Wednesday) at Murchison
Middle School, 6:30pm. It'll go like this:

Warmup, 1 mile jog

Agility: Ladders
(2 times thru for each one)
- Forward 2-In
- Lateral 2-In (left lead foot, and right lead foot)
- Forward Slalom Jumps
- Backward Slalom Jumps
- Scissors
- Ichy Shuffle (2 in 1 out)
- Reverse ichy Shuffle
- Jab Step (1 in 2 out)
- 3 Step (3 in 3 out)

1 Mile Fartlek (Sprint the straight aways, jog the curves)

Hills, 3 sets (Cleats recommended)
1 set = Run up forward, jog/walk down backward. Run up backward, jog/walk
down backward.

Throwing till it gets dark.

Please reply if you're in; doing this on my own is unlikely to happen.

Thanks!
Vanessa


---------------------------------
Sick sense of humor? Visit Yahoo! TV's Comedy with an Edge to see what's on,
when.

_________________________________________________________________
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_mini_2G_0507

Hey Ever-body,

Meet up Monday night at the Runtex watercoolers under Mopac Bridge for
your weekly fun run. Get there at 6:30, be ready to start running at
6:40. There's the 3 mile option that goes from Mopac bridge to Lamar
bridge and back. If you're feeling up to it, consider the 4 mile loop:
Mopac Bridge to Congress bridge and back. Afterwards, throw.

See you there,
Ness

Hey Ever-body,

Meet up Monday night at the Runtex watercoolers under Mopac Bridge for
your weekly fun run. Get there at 6:30, be ready to start running at
6:40. There's the 3 mile option that goes from Mopac bridge to Lamar
bridge and back. If you're feeling up to it, consider the 4 mile loop:
Mopac Bridge to Congress bridge and back. Afterwards, throw.

I myself will not make the run, but may make it out to throw.

Monday is also Dawn's birthday-she turns 26...and she hardly looks a
day past 23!!! How do you do it, Ms. Skonieczny?? Happy Birthday, chica!

Vanessa

My Monday Spanish class is over, but I'm pretty sore and won't be out to run
today.  Hope to make it out soon!
-guff


>From: "vanessawagner1" <vanessawagner1@...>
>Reply-To: iheartconditioning@yahoogroups.com
>To: iheartconditioning@yahoogroups.com
>Subject: [iheartconditioning] Monday April 23rd: Mopac Bridge
>Date: Sun, 22 Apr 2007 16:22:50 -0000
>
>Hey Ever-body,
>
>Meet up Monday night at the Runtex watercoolers under Mopac Bridge for
>your weekly fun run. Get there at 6:30, be ready to start running at
>6:40. There's the 3 mile option that goes from Mopac bridge to Lamar
>bridge and back. If you're feeling up to it, consider the 4 mile loop:
>Mopac Bridge to Congress bridge and back. Afterwards, throw.
>
>Last week we had 8 people. I unfortunately will not be there because I
>have to get out of town for work...but I'll see you next week.* In the
>meantime, keep on runnin!
>
>Lates,
>Vanessa
>
>*I'll be getting my run-on tomorrow morning. If anyone has a flexible
>enough schedule to join me, send me an email or give me a call
>469.855.9311. I'd prefer to have company. =)
>

_________________________________________________________________
MSN is giving away a trip to Vegas to see Elton John.  Enter to win today.
http://msnconcertcontest.com?icid-nceltontagline

Hey friends,

A number of people have asked me about making posts on their behalf; I
just wanted to make it clear that the list is here for whatever
workout/frisbee related posting you'd like to make. I.E. If it's a nice
day out and you want get folks out to throw, by all means put it out
there.

Thanks,
Vanessa

Ps. My plans have changed so I'll be out to run tonight. See you there!

Hey Ever-body,

Meet up Monday night at the Runtex watercoolers under Mopac Bridge for
your weekly fun run. Get there at 6:30, be ready to start running at
6:40. There's the 3 mile option that goes from Mopac bridge to Lamar
bridge and back. If you're feeling up to it, consider the 4 mile loop:
Mopac Bridge to Congress bridge and back. Afterwards, throw.

Last week we had 8 people. I unfortunately will not be there because I
have to get out of town for work...but I'll see you next week.* In the
meantime, keep on runnin!

Lates,
Vanessa

*I'll be getting my run-on tomorrow morning. If anyone has a flexible
enough schedule to join me, send me an email or give me a call
469.855.9311. I'd prefer to have company. =)

Ok! Please disregard the invite I just sent out (run tonight, meet at
Mopac bridge) because I'd rather do this instead.

I'll be there.
Vanessa

--- In iheartconditioning@yahoogroups.com, Ray Kong <ray.kong@...>
wrote:
>
> Place: Murchison Middle School track
> Time: 6:30pm
> Workout: Warm-up, stretch, agility drills, fartlek, a few hills,
throwing.
>
> If you're coming, let me know.  Otherwise I might start without
you, be
> late, or do a liver workout instead.
> - Ray
>
> ray.kong@...
> cell: 512-799-3504
>
> Raymond Kong | Staff Mechanical Engineer - Instrument Control |
National
> Instruments
>

Hey folks,

I know this is last minute, but if anyone's interested in joining for a
run, I'll be at the Mopac bridge tonight at 6:30 to run the 3 mile
course (same as Monday). I'll have a few discs on hand for after, just
in case.

Vanessa

Great run last night, friends!

Keep it up, soon we'll be ready for the Badathlon...and don't get
stuck eating Temporarios.

http://www.homestarrunner.com/sbemail165.html

(this link is work friendly, but keep your volume down if surfing is
not on your list of approved activities in your written supervisory
procedures)





--- In iheartconditioning@yahoogroups.com, Ray Kong <ray.kong@...>
wrote:
>
> This is a map to Runtex.  The rendezvous location is at the water
coolers,
> which should be where Steven F Austin Dr. runs under MoPac
> http://www.google.com/maps?
q=2201+Lake+Austin+Blvd,+Austin,+Texas+78703,+USA&sa=X&oi=map&ct=title
>
> Btw, if you want a preview of the actual running trails, refer to
this map
> http://www.runtex.com/townlake_2006.pdf
>
> - Ray
>
> Raymond Kong | Staff Mechanical Engineer - Instrument Control |
National
> Instruments
>
>
>
> "Wayne Wight" <wwight@...>
> Sent by: iheartconditioning@yahoogroups.com
> 04/16/2007 08:48 AM
> Please respond to
> iheartconditioning@yahoogroups.com
>
>
> To
> iheartconditioning@yahoogroups.com
> cc
>
> Subject
> Re: [iheartconditioning] Monday, Apr 16th: Mopac Bridge
>
>
>
>
>
>
> Vanessa, your map doesn't work. In Google Maps, you have to click
> "Link to this page" in order to get a URL that is usable.
>
> On 4/16/07, vanessawagner1 <vanessawagner1@...> wrote:
> > Hey Folks,
> >
> > We're on for a run Monday night at 6:30. Afterwards we'll throw.
> >
> > However, to make for easier parking, let's meet at the Run Tex
Water
> > coolers at Mopac Bridge. I have a hard time explaining this, so
bear
> > with me:
> >
> > Essentially you will be driving to Lake Austin Blvd and Mopac.
I've
> > included a link to the Run Tex location, which is very close to
where
> > you will be going:
> >
> > http://maps.google.com/maps?ie=UTF-8&oe=UTF-8&hl=en&tab=wl&q=
> >
> > From Auditorium Shores, take Caesar Chavez towards Mopac. Cross
under
> > Mopac, and turn left at the first street light that I believe is
> > Veterans. (If you were to turn right on Veterans, you will be in
the
> > Magnolia Cafe parking lot.) Park anywhere on the street and
continue to
> > the bridge. You should see the water coolers.
> >
> > If you get lost, feel free to call me and I will happily do my
best to
> > further confuse you over the phone.
> >
> > Vanessa
> > 469-855-9311
> >
> > "The idea is to keep the green alien landing craft from taking
your
> > humans from the ground and changing them into mutants. A mutant
is very
> > dangerous to you because it flies faster than you do and shoots
at you."
> >
> >
> >
> >
> > Yahoo! Groups Links
> >
> >
> >
> >
>

Vanessa, your map doesn't work.  In Google Maps, you have to click
"Link to this page" in order to get a URL that is usable.

On 4/16/07, vanessawagner1 <vanessawagner1@...> wrote:
> Hey Folks,
>
> We're on for a run Monday night at 6:30. Afterwards we'll throw.
>
> However, to make for easier parking, let's meet at the Run Tex Water
> coolers at Mopac Bridge. I have a hard time explaining this, so bear
> with me:
>
> Essentially you will be driving to Lake Austin Blvd and Mopac. I've
> included a link to the Run Tex location, which is very close to where
> you will be going:
>
> http://maps.google.com/maps?ie=UTF-8&oe=UTF-8&hl=en&tab=wl&q=
>
> From Auditorium Shores, take Caesar Chavez towards Mopac. Cross under
> Mopac, and turn left at the first street light that I believe is
> Veterans. (If you were to turn right on Veterans, you will be in the
> Magnolia Cafe parking lot.) Park anywhere on the street and continue to
> the bridge. You should see the water coolers.
>
> If you get lost, feel free to call me and I will happily do my best to
> further confuse you over the phone.
>
> Vanessa
> 469-855-9311
>
> "The idea is to keep the green alien landing craft from taking your
> humans from the ground and changing them into mutants. A mutant is very
> dangerous to you because it flies faster than you do and shoots at you."
>
>
>
>
> Yahoo! Groups Links
>
>
>
>

Hey Folks,

We're on for a run Monday night at 6:30. Afterwards we'll throw.

However, to make for easier parking, let's meet at the Run Tex Water
coolers at Mopac Bridge. I have a hard time explaining this, so bear
with me:

Essentially you will be driving to Lake Austin Blvd and Mopac. I've
included a link to the Run Tex location, which is very close to where
you will be going:

http://maps.google.com/maps?ie=UTF-8&oe=UTF-8&hl=en&tab=wl&q=

From Auditorium Shores, take Caesar Chavez towards Mopac. Cross under
Mopac, and turn left at the first street light that I believe is
Veterans. (If you were to turn right on Veterans, you will be in the
Magnolia Cafe parking lot.) Park anywhere on the street and continue to
the bridge. You should see the water coolers.

If you get lost, feel free to call me and I will happily do my best to
further confuse you over the phone.

Vanessa
469-855-9311

"The idea is to keep the green alien landing craft from taking your
humans from the ground and changing them into mutants. A mutant is very
dangerous to you because it flies faster than you do and shoots at you."

Hey Folks,

The snow/sleet/wintry mix is expected to have passed tomorrow, and
we'll be back to a high of 65. (Spring Leaguers: Go figure.)

Meet us out at Auditoreum Shores to get your run on. Last week we had
5, and I've heard from others that plan to join us this week.

Where? Auditoreum Shores-by the water coolers
When? 6:30PM-running by 6:40
What? 3 mile jog around town lake. Afterwards, throwing.

If you'd like to come out to throw only, come on out around 7:15.

See you there,

Vanessa
"Never hold your farts in. They climb up your spine and into your
brain, and that's where sh!tty ideas come from."