NOTE: If you are racing RFTW, you don’t usually do a long run Saturday, too. Build your long run out of RFTW plus warmup and cooldown mileage instead (for 20 miles, consider doing 5 miles before the race.)
START TIME: 5:45am for long distances
“R4TW SHAKE OUT” START TIME: 8:00am
If you start way before or after the 5:45am start time, note that you may be ahead of or out after the water team has done their work.
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 (Two Options): Your map is here. This is a clockwise Congress bridge to Mopac trail loop. Alternatively, if you want to start with the rest of the folks, then here is an optional route (be sure and check with your pace pals about which route to choose). Alternate map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and take a RIGHT on Waller Street (not Waller Creek, y’all). Waller down to Holly. LEFT on Holly over to Comal. RIGHT on Comal down to Festival Beach Road. RIGHT on Festival Beach Road back to I-35 and northside trail. Take NS trail back to HQ.
7.2 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, to southside trail and boardwalk to Pfluger footbridge. Cross on footbridge back to GZLs HQ.
10 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, to southside trail and boardwalk all the way back to Mopac. Cross to northside, and finish to Veterans and bike trail along north side of Cesar Chavez back to GZLs HQ.
12 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, to southside trail and boardwalk all the way back to Mopac. Cross to northside, and take Veterans up to Lake Austin Blvd, over to Exposition. RIGHT on Expo up to 12th Street, the street at the north end of the O. Henry middle school track. Turn around there, and return Exposition to LA Blvd, to Mopac, and finish to Veterans and bike trail along north side of Cesar Chavez back to GZLs HQ. [NOTE: If you want to continue on Expo up to the water stop at Enfield, that’ll give you about 12.5 miles for the day]
14 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, and down to southside trail. From there, take southside trail and boardwalk all the way back to Mopac. Cross the lake and then left up Veterans to Lake Austin Blvd, all the way out to Enfield. Hard right onto Enfield, and back to Exposition. RIGHT on Expo down to LA Blvd. Left on LA Blvd back to Veterans and to Mopac. Finish to Veterans and bike trail along north side of Cesar Chavez back to GZLs HQ.
16 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, and take Pleasant Valley all the way to Riverside. Left on Riverside over to Grove. Left on Grove to ACC campus. After water stop there, continue a half mile or so to the main parking lots at Guerrero Park, and loop there and return Grove, past ACC, to Riverside, Riverside back to Pleasant Valley, and then Pleasant Valley to rejoin southside trail at Lakeshore Blvd. From there, take southside trail and boardwalk all the way back to Mopac. Cross to northside, and finish to Veterans and bike trail along north side of Cesar Chavez back to GZLs HQ.
18 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, and take Pleasant Valley all the way to Riverside. Left on Riverside over to Grove. Left on Grove to ACC campus. After water stop there, continue a half mile or so to the main parking lots at Guerrero Park, and loop there and return Grove, past ACC, to Riverside, Riverside back to Pleasant Valley, and then Pleasant Valley to rejoin southside trail at Lakeshore Blvd. From there, take southside trail and boardwalk all the way back to Mopac. Veterans up to Lake Austin Blvd, to Jasper Street, the first left hand street once you get to the golf course. Turn around at Jasper, and return LA Blvd back to Veterans and to Mopac. Finish to Veterans and bike trail along north side of Cesar Chavez back to GZLs HQ.
20 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, and take Pleasant Valley all the way to Riverside. Left on Riverside over to Grove. Left on Grove to ACC campus. After water stop there, continue a half mile or so to the main parking lots at Guerrero Park, and loop there and return Grove, past ACC, to Riverside, Riverside back to Pleasant Valley, and then Pleasant Valley to rejoin southside trail at Lakeshore Blvd. From there, take southside trail and boardwalk all the way back to Mopac. Veterans up to Lake Austin Blvd, all the way out to Enfield. Hard right onto Enfield, and back to Exposition. RIGHT on Expo down to LA Blvd. Left on LA Blvd back to Veterans and to Mopac. Finish to Veterans and bike trail along north side of Cesar Chavez back to GZLs HQ.
22 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to the Convention Center. At the Convention Center, take a LEFT up to 4th Street. Right on 4th under I-35 to east side, and stay on 4th across to Rbt. Martinez Jr. Street. Right on Martinez down to Canterbury. Left on Canterbury to Pleasant Valley. Right on Pleasant Valley, across Longhorn Dam, and take Pleasant Valley all the way to Riverside. Left on Riverside over to Grove. Left on Grove to ACC campus. After water stop there, continue a half mile or so to the main parking lots at Guerrero Park, and loop there and return Grove, past ACC, to Riverside, Riverside back to Pleasant Valley, and then Pleasant Valley to rejoin southside trail at Lakeshore Blvd. From there, take southside trail and boardwalk all the way back to Mopac. Veterans up to Lake Austin Blvd, all the way out to Enfield. Hard right onto Enfield, and back to Exposition. RIGHT on Expo down to LA Blvd. Left on LA Blvd back to Veterans and to Mopac. Cross to southside trail, to First Street bridge, cross to northside trail, and back to GZLs HQ.
RACE SPECIFIC WORKOUTS
HERE ARE SUGGESTED LONG RUN WORKOUTS FOR RACES THAT ARE IN THE FUTURE. IF YOU AREN’T RACING ANY TIME SOON, 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).
· Nov 6th (NYC): Run smart, enjoy the sights and sounds of the five burroughs, and eat all the food and drink all the beer afterwards.
· Nov 12th (Revel Big Bear): Taper madness week 3. 8-12 miles with last 4 @ honest MGP. Start easy, and finish at MGP pace.
· Nov 20th (Phillie): Taper madness week 2. 12-16 miles with last 6 @ honest MGP. Start easy, and finish at MGP pace.
· Dec 3rd-4th (St. Jude Memphis, CIM, San Antonio): 20-22 miles. Add 1-2 miles to your last longer long run, up to that 22 mile max.
· Dec 11th (Decker Half): 5-8 mile recovery long run. Back off from last week.
· Jan 15th, 2023 (Houston Half): 8-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max.
· Jan 15th, 2023 (Houston Full): 14-18 miles. Add 1-2 miles to your last longer long run, up to that 18 mile max.
· Jan 22nd, 2023 (3M Half): 6-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max.
· Feb 19th, 2023 (Austin Half): 6-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max.
· Feb 19th, 2023 (Austin Full): 10-12 mile recovery long run. Back off from last week.
WATER STOPS
1. Metz Park on right side of street on Canterbury
2. Grove in front of ACC
3. Trail fountains
4. Mopac water fountains
5. Exposition @ Enfield on SW corner by baseball sign