IF YOU ARE RACING THE RUN FOR THE WATER SUNDAY, DON'T DO A LONG RUN ON SATURDAY. THE 5K MIGHT BE FINE AFTER A LONG RUN. YOU ARE ENCOURAGED TO BUILD A LONG TRAINING RUN OUT OF RFTW, BY DOING 3-4 MILES OF WARMUP BEFORE THE RACE, THEN THE 10 MILER, AND THEN POST-RACE MILES AS NEEDED TO ADD UP TO YOUR DESIRED DISTANCE (EX: 3 MILE WARMUP, 10 MILE RFTW, 7 MILES AFTER, FOR A 20 MILE DAY).

START TIMES:

10-24 milers leaving Gazelles HQ at 5:45am.

5-8 milers and beginners 5:45am.

THE MAPS

If you start earlier (or later) than your group's call time, please check with your pace pals to make sure your team is all starting at the same time. As always, if you start way before the scheduled start times, please take water to cover yourselves for that first water stop (or two) in case you're ahead of the logistical team. We're touring the out and back course Exposition to Shoal Creek this week, for those folks not racing RFTW Sunday.

3 Miles: Your map is here. You get to run somewhere new! GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. You will turn around when you go up Veterans to Lake Austin Blvd. Turn around there, and retrace your steps back to HQ.

4 Miles: Your map is here. You get to run somewhere new! GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Continue on Veterans to Lake Austin Blvd. Left on LA Blvd to Exposition, where you will turn around. Turn around there, and retrace your steps back to HQ.

5.2 Miles: Your map is here. You get to run somewhere new! GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Continue on Veterans to Lake Austin Blvd. Left on LA Blvd to Exposition. Right up Expo to Enfield, where you will turn around. Turn around there, and retrace your steps back to HQ.

7.2 Miles: Your map is here. GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Veterans up to LA Blvd. Left on LA Blvd to Exposition. Right up Expo to Windsor, where you will turn around. Turn around there, and retrace your steps back to HQ.

8.3 Miles: Your map is here. GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Veterans up to LA Blvd. Left on LA Blvd to Exposition. Right up Expo all the way to 35th Street, where you will turn around. Turn around there, and retrace your steps back to HQ.

10.2 Miles: Your map is here. GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Veterans up to LA Blvd. Left on LA Blvd to Exposition. Right up Expo all the way to 35th Street. Right on 35th up and over Mopac. Left on Jackson after you cross bridge. Jackson up to Bull Creek, where you will turn around (where Jackson hits Bull Creek). Retrace your steps back down Jackson, to 35th. Over Mopac to Exposition. Left on Expo down to LA Blvd. Left on LA Blvd down to Veterans and Mopac. Stay on Veterans and travel around Austin High track, curling under Cesar Chavez. Follow bike path back to GZLs HQ along the north side of Cesar Chavez.

12 Miles: Your map is here. GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Veterans up to LA Blvd. Left on LA Blvd to Exposition. Right up Expo all the way to 35th Street. Right on 35th up and over Mopac. Left on Jackson after you cross bridge. Jackson up to Bull Creek. Left on Bull Creek up to Hancock, where you will turn around. Retrace your steps back Hancock to Bull Creek, down to Jackson, to 35th. Over Mopac to Exposition. Left on Expo down to LA Blvd. Left on LA Blvd down to Veterans and Mopac. Stay on Veterans and travel around Austin High track, curling under Cesar Chavez. Follow bike path back to GZLs HQ along the north side of Cesar Chavez.

13.9 Miles: Your map is here. GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Veterans up to LA Blvd. Left on LA Blvd to Exposition. Right up Expo all the way to 35th Street. Right on 35th up and over Mopac. Left on Jackson after you cross bridge. Jackson up to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Left on Shoal Creek up to Northland/2222, where you will turn around. Retrace your steps back Shoal Creek back down to Hancock. Back Hancock to Bull Creek, down to Jackson, to 35th. Over Mopac to Exposition. Left on Expo down to LA Blvd. Left on LA Blvd down to Veterans and Mopac. Stay on Veterans and travel around Austin High track, curling under Cesar Chavez. Follow bike path back to GZLs HQ along the north side of Cesar Chavez.

16 Miles: Your map is here. GZLs HQ to northside sidewalk and bike lane along Cesar Chavez, heading towards Austin High School. Follow sidewalk/trail as it loops under Cesar Chavez near dog pound, and follow street around Austin High field and track towards Mopac. Veterans up to LA Blvd. Left on LA Blvd to Exposition. Right up Expo all the way to 35th Street. Right on 35th up and over Mopac. Left on Jackson after you cross bridge. Jackson up to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Left on Shoal Creek up and across Northland/2222, to White Rock. Left on White Rock over to Great Northern. Right on GN up to Hunt Trail, which is street at north end of baseball complex. Right on Hunt over to Treadwell, which Hunt Ts into. Right on Treadwell back to White Rock. Left on White Rock back to Shoal Creek. Shoal Creek back down to Hancock. Back Hancock to Bull Creek, down to Jackson, to 35th. Over Mopac to Exposition. Left on Expo down to Enfield. Right on Enfield out to LA Blvd. Left on LA Blvd back to Veterans and Mopac. Stay on Veterans and travel around Austin High track, curling under Cesar Chavez. Follow bike path back to GZLs HQ along the north side of Cesar Chavez.

18 Miles: Your map is here. Start to northside of Cesar Chavez, and take the Lance Armstrong bike path out to crossing under Cesar Chavez, to Veterans, going around Austin High track. Continue Veterans up to LA Blvd, then left on LA Blvd all the way to Enfield. Right on Enfield over to Exposition. Left on Expo up to 35th, then right on 35th up and over Mopac to Jackson. Left on Jackson up to Bull Creek. Left on Bull Creek up to Hancock, then right on Hancock over to Shoal Creek. Left up Shoal Creek up to and across 2222/Northland to White Rock. Left on White Rock over to Great Northern, then up Great Northern up to Stoneway, which is the street just before the overhead pedestrian bridge over Great Northern. Right on Stoneway over to Shoal Creek. Right on Shoal Creek down to and across 2222/Northland, and down Shoal Creek to Hancock. Hancock back over to Bull Creek, down Bull Creek to Jackson, to 35th over to Exposition. Exposition down to LA Blvd back to Veterans and Mopac. From Mopac, take Veterans around the Austin High track again, going under Cesar Chavez to northside of Cesar Chavez and bike path. Follow bike path back to HQ along north side of Cesar Chavez.

20 Miles: Your map is here. Start to northside of Cesar Chavez, and take the Lance Armstrong bike path out to crossing under Cesar Chavez, to Veterans, going around Austin High track. Continue Veterans up to LA Blvd, then left on LA Blvd all the way to Enfield. Right on Enfield over to Exposition. Left on Expo up to 35th, then right on 35th up and over Mopac to Jackson. Left on Jackson up to Bull Creek. Left on Bull Creek up to Hancock, then right on Hancock over to Shoal Creek. Left up Shoal Creek up to and across 2222/Northland to White Rock. Left on White Rock over to Great Northern, then up Great Northern up to Foster. Right on Foster over to Shoal Creek and the water stop. Turn around there, and retrace your steps back home. Foster back to Great Northern to White Rock. Right on Shoal Creek down to and across 2222/Northland, and down Shoal Creek to Hancock. Hancock back over to Bull Creek, down Bull Creek to Jackson, to 35th over to Exposition. Exposition down to LA Blvd back to Veterans and Mopac. From Mopac, take Veterans around the Austin High track again, going under Cesar Chavez to northside of Cesar Chavez and bike path. Follow bike path back to HQ along north side of Cesar Chavez.

22 Miles: Your map is here. Start to northside of Cesar Chavez, and take the Lance Armstrong bike path out to crossing under Cesar Chavez, to Veterans, going around Austin High track. Continue Veterans up to LA Blvd, then left on LA Blvd all the way to Enfield. Right on Enfield over to Exposition. Left on Expo up to 35th, then right on 35th up and over Mopac to Jackson. Left on Jackson up to Bull Creek. Left on Bull Creek up to Hancock, then right on Hancock over to Shoal Creek. Left up Shoal Creek up to and across 2222/Northland to White Rock. Left on White Rock over to Great Northern, then up Great Northern up to Foster. Right on Foster over to Shoal Creek and the water stop. Left up Shoal Creek across W. Anderson Lane up to Steck. Turn around at Steck, and retrace your steps back home. Shoal Creek down to Foster back to Great Northern to White Rock. Right on Shoal Creek down to and across 2222/Northland, and down Shoal Creek to Hancock. Hancock back over to Bull Creek, down Bull Creek to Jackson, to 35th over to Exposition. Exposition down to Enfield. Right on Enfield over to LA Blvd back to Veterans and Mopac. From Mopac, take Veterans around the Austin High track again, going under Cesar Chavez to northside of Cesar Chavez and bike path. Follow bike path back to HQ along north side of Cesar Chavez.

23.8 Miles: Your map is here. Start to northside of Cesar Chavez, and take the Lance Armstrong bike path out to crossing under Cesar Chavez, to Veterans, going around Austin High track. Continue Veterans up to LA Blvd, then left on LA Blvd all the way to Enfield. Right on Enfield over to Exposition. Left on Expo up to 35th, then right on 35th up and over Mopac to Jackson. Left on Jackson up to Bull Creek. Left on Bull Creek up to Hancock, then right on Hancock over to Shoal Creek. Left up Shoal Creek up to and across 2222/Northland to White Rock. Left on White Rock over to Great Northern, then up Great Northern up to Foster. Right on Foster over to Shoal Creek and the water stop. Left up Shoal Creek across W. Anderson Lane up to the access road at 183. Turn around at 183 access road, and retrace your steps back home. Shoal Creek down to Foster back to Great Northern to White Rock. Right on Shoal Creek down to and across 2222/Northland, and down Shoal Creek to Hancock. Hancock back over to Bull Creek, down Bull Creek to Jackson, to 35th over to Exposition. Exposition down to Enfield. Right on Enfield over to LA Blvd back to Veterans and Mopac. From Mopac, take Veterans around the Austin High track again, going under Cesar Chavez to northside of Cesar Chavez and bike path. Follow bike path back to HQ along north side of Cesar Chavez.

THE MARATHONS

Nov 4th (NYC): Run smart, run with joy, enjoy the post-race pizza!

Nov 18th (Havana, Phillie): Taper madness Week 2. 12-16 miles, with last 6 @ MGP. Start time 5:45am.

Dec 2nd (CIM): 20-24 miles. Add 1-2 miles to your last longer long run, up to that 24 mile max. Start time 5:45am.

Dec 8th, 9th (BCS, Dallas, Honolulu): 10-14 mile recovery long run. Back off a bit from last week. Start time 5:45am.

Jan 13th (Disney): 14-18 miles. Add 1-2 miles to your last longer long run, up to that 18 mile max. Start time 5:45am.

Jan 20th (Houston): 10-14 mile recovery long run. Back off a bit from last week. Start time 5:45am.

Feb 17th (Austin): 10-12 mile recovery long run. Back off a bit from last week. Start time 5:45am.

BEGINNER GAZELLES, HALF MARATHONERS, and EVERYBODY ELSE:

Beginner Gazelles!  This week, 3-7 miles. Choose a distance amongst your pace pals, up to that 7 mile max. Start time 5:45am.

Everybody Else (GZLs peeps): 7-12 miles. If you went 12 last week, maybe cut back to 7-10 this week. For anything else, add 1-2 miles to your last longer long run, up to that 12 mile mark. Start time 5:45am.

Nov 17th (Phillie Half, Havana Half): Taper Madness Week 2. 6-10 miles, easy start with last 3 miles at HMGP. Start time 5:45am.

Dec 2nd (CIM Relay, Phoenix RnR Half, San Antonio Half): 10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max. Start time 5:45am.

Jan 20th (Houston half, 3M): Recovery long run 5-8 miles. Back off a bit from last week. Start time 5:45am.

Feb 17th (Austin Half): Recovery long run 5-8 miles. Back off a bit from last week. Start time 5:45am.

WATER STOPS

1. Mopac water fountains (make sure and take a sip on way out)
2. Enfield @ Exposition (SW corner by baseball sign)
3. Jackson @ 35th
4. 2222/Northland @ Shoal Creek (south of 2222 on Green belt side of Shoal Creek)
5. Shoal Creek @ Foster (NW corner)