START TIMES

Choose your own time between 5:30-6:30am. We are not meeting as a group inside beforehand so plan your bathroom strategy accordingly. GZLs HQ will remain closed before and after the runs, but The Loop may be able to accommodate you immediately post-run and after 10:00am. Be mindful of your post-run routine so you don’t block residents at HQ area after your run.

THE MAP

Water stations are normal this week. Hand sanitizer will be affixed to the water barrels to do a quick clean of your water button pushing hands. Feel free to refill your own water bottles as needed. You may want to carry your own water still, depending on any of your own ad libbing on route variations.

THE ROUTES

3 Miles: Your map is here. This is a clockwise Pfluger footbridge to Mopac trail loop.

4 Miles: Your map is here. This is a clockwise First St. bridge to Mopac trail loop.

5 Miles: Your map is here. This is a clockwise Congress bridge to Mopac trail loop.

7.5 Miles: Your map is here. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, to southside trail and boardwalk back to Pfluger bridge. Cross over LB Lake at Pfluger bridge, back to GZLs HQ.

8.2 Miles: Your map is here. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, to southside trail and boardwalk back to Pfluger bridge. Cross over LB Lake at Pfluger bridge, and exit to north side trail. Take trail towards Mopac, and exit trail at metal A frame bathroom sculptures, crossing under Cesar Chavez on trail path to north side of Cesar Chavez and bike path. Take bike path back to GZLs HQ.

10 Miles: Your map is here. Longhorn Dam to Mopac trail loop. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, to southside trail and boardwalk back to Mopac, up and across to north side trail and back to GZLs HQ.

12 Miles: Your map is here. Longhorn Dam to Mopac trail loop plus an out-and-back on LA Blvd. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, to southside trail and boardwalk back to Mopac, up and across to Veterans to Lake Austin Blvd. LA Blvd out to Exposition. Turn around at Exposition, and return LA Blvd, and then back to Mopac, north side trail and back to GZLs HQ.

14 Miles: Your map is here. Longhorn Dam to Mopac trail loop plus Scenic and Exposition. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, to southside trail and boardwalk back to Mopac, up and across to Veterans to Lake Austin Blvd. LA Blvd out to Enfield (Mozart's). Right on Enfield back over to Exposition. Right on Expo down to LA Blvd back to Mopac. From Mopac, stay on northside trail and back to HQ.

16 Miles: Your map is here. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, and curl back to go under Dam through tunnel to softball complex on east side of the dam. Follow around the perimeter of the park, and join the trail that goes along the creek there towards Riverside. As you run on this trail, in the wooded area, when it splits the first time, stay left. You will exit the trail at Elmont Drive. Take Elmont a short way to Pleasant Valley Drive, and turn around there, returning on Elmont to trail, back around softball park, through the tunnel, and back to southside trail. Take southside trail and boardwalk back to Mopac, up and across to Veterans to Lake Austin Blvd. LA Blvd out to Exposition. Right on Expo up to Enfield, where you will turn around, and return Expo down to LA Blvd, then LA Blvd back to Mopac. Stay on Veterans around the track and curl under Cesar Chavez onto bike path on north side of Cesar Chavez back to HQ.

18 Miles: Your map is here. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, and curl back to go under Dam through tunnel to softball complex on east side of the dam. Follow around the perimeter of the park, and join the trail that goes along the creek there towards Riverside. As you run on this trail, in the wooded area, when it splits the first time, stay left. You will exit the trail at Elmont Drive. Take Elmont a short way to Pleasant Valley Drive, and turn around there, returning on Elmont to trail, back around softball park, through the tunnel, and back to southside trail. Take southside trail and boardwalk back to Mopac, up and across to Veterans to Lake Austin Blvd. LA Blvd out to Enfield (Mozart's). Right on Enfield back over to Exposition. Right on Expo down to LA Blvd, then LA Blvd back to Mopac. From Mopac, cross to southside. Take Stratford up to Barton Springs Road, and take a left on BS Road back over to Sterzing Street, between the condos on your left. Sterzing to Toomey, right on Toomey to Lamar, Lamar back to Pfluger bridge and back to HQ.

RACE SPECIFIC WORKOUTS

HERE ARE SUGGESTED LONG RUN WORKOUTS FOR RACES THAT ARE IN THE FUTURE, AND MAY STILL BE SCHEDULED. IF YOUR RACE IS CANCELED, KEEP YOUR FITNESS BY ALTERNATING A LONGER LONG RUN AND A RECOVERY LONG RUN ON SUCCESSIVE WEEKENDS, DEPENDING ON YOUR CURRENT TRAINING LEVELS. (Ex: Alternate a 10-12 mile run with an 8-10 mile run).

November 8th (RFTW): 4-6 miles. Back off a little from last week.

December 6th (CIM): 12-14 mile recovery run. Back off from last week.

December 6th (San Antonio Half): 5-8 miles recovery long run. Back off from last week.

December 13th (Decker Half): 8-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max.

December 13th (BCS Marathon): 16-20 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max.

January 17th, 2021 (3M Half Marathon and Houston Half Marathon): 6-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max.

January 17th, 2021 (Houston Marathon): 10-12 mile recovery run. Back off from last week.

February 14th, 2021 (Austin Marathon): 9-12 miles. Add 1-2 miles to your last longer long run, up to that 12 mile max.

February 14th, 2021 (Austin Half Marathon): 6-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max.

WATER STOPS

1. Mopac water fountains
2. Trail water fountains
3. Trail near south end of Longhorn Dam at trail junction (the longest runners will visit this stop twice, coming and going from east side extension)
4. I-35 Boardwalk water fountains
5. Auditorium Shores water fountains
6. LA Blvd @ Exposition (south side of LA Blvd by traffic light)