START TIME:
Meet at Gazelles HQ at 5:45am.
This week we are going to try leaving HQ in LONG RUN pace groups. Gilbert will start each group. (Your LONG RUN pace is about one minute slower than your marathon goal pace.)
Group 1 — 10 min/mile+
Group 2 — 8 - 10 min/mile
Group 3 — 7:59 min/mile and under
THE MAPS
This week’s long run goes out Rollingwood Drive for some hills. If you start earlier or later than 5:45 AM please note that water stops may not be available.
THE ROUTES
3 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail until you get to where it turns left to go towards Barton Springs. Turn around there and go back towards the Pfluger Bridge. Take the Pfluger Bridge back to HQ.
4 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Grab water at the drinking fountain near the men's restroom (outside of the pool) then head back on the trail to the main, back across the Barton Springs Bridge, to the Pfluger Bridge and back to HQ.
5 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west to Mopac. Cross at Mopac back to the north side and back to HQ.
6 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Continue through the parking lot and take a left at the first road, Columbus Drive (this is the same road we use for mile repeats). Take that around to where it T's into Andrew Zilker Road. Take that to cross under Mopac where it changes to Rollingwood Drive. Continue on Rollingwood to the base of the first hill, where Vale Street is on your right. Turn around here and follow Rollingwood back to Mopac. Go along the frontage road a short bit to the trail on the left. Take that along Mopac to where it comes out crossing Stratford Drive and leads down to the Mopac bridge. Cross the Mopac bridge and take the north side trail back to HQ.
7 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Continue through the parking lot and take a left at the first road, Columbus Drive (this is the same road we use for mile repeats). Take that around to where it T's into Andrew Zilker Road. Take that to cross under Mopac where it changes to Rollingwood Drive. Continue on Rollingwood to the water stop at Rollingwood Park. Turn around here and follow Rollingwood back to Mopac. Go along the frontage road a short bit to the trail on the left. Take that along Mopac to where it comes out crossing Stratford Drive and leads down to the Mopac bridge. Cross the Mopac bridge and take the north side trail back to HQ.
8 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Continue through the parking lot and take a left at the first road, Columbus Drive (this is the same road we use for mile repeats). Take that around to where it T's into Andrew Zilker Road. Take that to cross under Mopac where it changes to Rollingwood Drive. Continue on Rollingwood and once past the water stop at Rollingwood Park continue to Ridgewood Road / Ewing Drive (same road, different names on each side of Rollingwood). Turn around here and follow Rollingwood back to Mopac. Go along the frontage road a short bit to the trail on the left. Take that along Mopac to where it comes out crossing Stratford Drive and leads down to the Mopac bridge. Cross the Mopac bridge and take the north side trail back to HQ.
10 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Continue through the parking lot and take a left at the first road, Columbus Drive (this is the same road we use for mile repeats). Take that around to where it T's into Andrew Zilker Road. Take that to cross under Mopac where it changes to Rollingwood Drive. Continue on Rollingwood and cross Bee Caves Road at the light (cross carefully!) where it turns into Old Walsh Tarleton Road. Continue on that and at the end, turn right on Wilderness Drive. Take a left on Walsh Tarleton to Thousand Oaks Dr where you turn around and follow back to Rollingwood back and on to Mopac. At Mopac, turn left to go along the frontage road a short bit to the trail on the left. Take that along Mopac to where it comes out crossing Stratford Drive and leads down to the Mopac bridge. Cross the Mopac bridge and take the north side trail back to HQ.
12 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Continue through the parking lot and take a left at the first road, Columbus Drive (this is the same road we use for mile repeats). Take that around to where it T's into Andrew Zilker Road. Take that to cross under Mopac where it changes to Rollingwood Drive. Continue on Rollingwood and cross Bee Caves Road at the light (cross carefully!) where it turns into Old Walsh Tarleton Road. Continue on that and at the end, turn right on Wilderness Drive. Take a left on Walsh Tarleton then a left on Thousand Oaks Dr. When that ends, take a left (on Regents Park), then a right on Chatelaine. Go to the end and turn around at the water stop. Retrace your steps back to Rollingwood and down Rollingwood to Mopac. At Mopac, turn left to go along the frontage road a short bit to the trail on the left. Take that along Mopac to where it comes out crossing Stratford Drive and leads down to the Mopac bridge. Cross the Mopac bridge and take the north side trail back to HQ.
14 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Continue through the parking lot and take a left at the first road, Columbus Drive (this is the same road we use for mile repeats). Take that around to where it T's into Andrew Zilker Road. Take that to cross under Mopac where it changes to Rollingwood Drive. Continue on Rollingwood and cross Bee Caves Road at the light (cross carefully!) where it turns into Old Walsh Tarleton Road. Continue on that and at the end, turn right on Wilderness Drive. Take a left on Walsh Tarleton then a left on Thousand Oaks Dr. When that ends, take a left (on Regents Park), then a right on Chatelaine. Go to the end and turn around at the water stop. Retrace your steps back to Rollingwood and down Rollingwood to Mopac. At Mopac, turn left to go along the frontage road a short bit to the trail on the left. Take that along Mopac to where it comes out crossing Stratford Drive and leads down to the Mopac bridge. Cross the Mopac bridge then turn left to go up Veteran's Drive to Lake Austin Blvd (LAB). Take LAB to the water stop at Jasper Street. Turn around there and go back LAB and Veteran's to the trail, taking the north side trail back to HQ.
16 Miles: Your map is here. GZLs HQ to the trail and head east to Congress Bridge. Cross on the Congress Bridge, then head west. Continue on the trail over the Barton Springs wooden bridge then turn left and go along the trail to Barton Springs Pool. Continue through the parking lot and take a left at the first road, Columbus Drive (this is the same road we use for mile repeats). Take that around to where it T's into Andrew Zilker Road. Take that to cross under Mopac where it changes to Rollingwood Drive. Continue on Rollingwood and cross Bee Caves Road at the light (cross carefully!) where it turns into Old Walsh Tarleton Road. Continue on that and at the end, turn right on Wilderness Drive. Take a left on Walsh Tarleton then a left on Thousand Oaks Dr. When that ends, take a left (on Regents Park), then a right on Chatelaine. Go to the end and turn around at the water stop. Retrace your steps back to Rollingwood and down Rollingwood to Mopac. At Mopac, turn left to go along the frontage road a short bit to the trail on the left. Take that along Mopac to where it comes out crossing Stratford Drive and leads down to the Mopac bridge. Cross the Mopac bridge then turn left to go up Veteran's Drive to Lake Austin Blvd (LAB). Take LAB to Enfield where you turn right. Go to the third street, Robinhood Trail and turn around there and go back to LAB and Veteran's to the trail. Continue on the north side trail back to HQ.
SPECIFIC RACES (MARATHONS, HALF MARATHONS, ETC.)
June 29, Santa Barbara Half Marathon : 4-8 miles, last 3 at HMGP
Aug 17, SeaWheeze Half Marathon: 8-10 miles
Sept 8, Columbia Half Marathon: 6-10 miles
Sept 14-15, Tunnel Light / Big Cottonwood Marathons: 12-16 Miles
Sept 29, Berlin Marathon: 10-14 Miles
Oct 13, Chicago / Mohawk Hudson River Marathon: 10-14 Miles
Oct 20, Detroit Marathon: 9-12 Miles
Oct 27, MCM / M2M Marathons: 8-12 Miles
THOSE NOT TRAINING FOR A SPECIFIC RACE:
Your long run should be in the 3 - 12 mile range, depending on your level. Add no more than 2 miles to your last longest run in the past 4 weeks and either stay consistent each week or switch between slightly longer and slightly shorter distances each week.
WATER STOPS
Stop at the water fountains at Auditorium Shores, Pfluger Bridge, and/or Barton Springs in the first few miles.
Rollingwood Park, on Rollingwood Drive
Opposite Treemont Park at Liberty Park Dr. and Chatelaine Dr.
Lake Austin Blvd and Jasper St.