START TIMES

Start time is 5:45am. 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 MAP

Water stations are normal this week. You may want to carry your own water still, if you are starting way before or after the 5:45 start window that water is usually out there, or if you are ad libbing on route variations.

THE ROUTES

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

4 Miles: Your map is here. Start at HQ. Over Pfluger footbridge to southside, and veer left off the Pfluger bridge to Lee Barton Rd., which runs by the pitch and putt golf course (and behind the condos). Lee Barton up to Barton Springs Rd. Left on Barton Springs to Dawson Road. Right on Dawson Road. Dawson Road down to W. Annie St. Left on W. Annie over to S. Congress. Left on S. Congress up to 3rd Street. Left on 3rd Street across town to Seaholm, and back to HQ.

5 Miles: Your map is here. Start at HQ. Over Pfluger footbridge to southside, and veer left off the Pfluger bridge to Lee Barton Rd., which runs by the pitch and putt golf course (and behind the condos). Lee Barton up to Barton Springs Rd. Left on Barton Springs to Dawson Road. Right on Dawson Road. Dawson Road down to W. Annie St. Left on W. Annie over to S. Congress. Left on S. Congress up up to 8th Street. You will diverge from your 7+ mile pals here. Turn around at 8th, and return Congress down to 3rd Street. Right on 3rd Street across town to Seaholm, and back to HQ.

7 Miles: Your map is here. Start at HQ. Over Pfluger footbridge to southside, and veer left off the Pfluger bridge to Lee Barton Rd., which runs by the pitch and putt golf course (and behind the condos). Lee Barton up to Barton Springs Rd. Left on Barton Springs to Dawson Road. Right on Dawson Road. Dawson Road down to W. Annie St. Left on W. Annie over to S. Congress. Left on S. Congress up up to the Capitol. Right on 11th over to San Jacinto. Left on San Jac down to MLK. Right one block to Trinity. Right on Trinity down to 4th Street. You will diverge from your 10+ mile pals here. Continue Trinity to 3rd Street. Right on 3rd Street across town to Seaholm, and back to HQ.

10 Miles: Your map is here. Start at HQ. Over Pfluger footbridge to southside, and veer left off the Pfluger bridge to Lee Barton Rd., which runs by the pitch and putt golf course (and behind the condos). Lee Barton up to Barton Springs Rd. Left on Barton Springs to Dawson Road. Right on Dawson Road. Dawson Road down to W. Annie St. Left on W. Annie over to S. Congress. Left on S. Congress up up to the Capitol. Right on 11th over to San Jacinto. Left on San Jac down to MLK. Right one block to Trinity. Right on Trinity down to 4th Street. Left on 4th Street over to Comal Street. You will diverge from your 12+ mile pals here. Right on Comal down to the northside trail. Right on the trail back to HQ.

12 Miles: Your map is here. Start at HQ. Over Pfluger footbridge to southside, and veer left off the Pfluger bridge to Lee Barton Rd., which runs by the pitch and putt golf course (and behind the condos). Lee Barton up to Barton Springs Rd. Left on Barton Springs to Dawson Road. Right on Dawson Road. Dawson Road down to W. Annie St. Left on W. Annie over to S. Congress. Left on S. Congress up up to the Capitol. Right on 11th over to San Jacinto. Left on San Jac down to MLK. Right one block to Trinity. Right on Trinity down to 4th Street. Left on 4th Street over to Robert Martinez, Right on Rbt. Martinez down to Canterbury. Left on Canterbury over to Pleasant Valley. Cross on Longhorn Dam to southside trail and join trail there. Follow southside trail back to Pfluger footbridge and back to HQ.

14 Miles: Your map is here. Start at HQ. Over Pfluger footbridge to southside, and veer left off the Pfluger bridge to Lee Barton Rd., which runs by the pitch and putt golf course (and behind the condos). Lee Barton up to Barton Springs Rd. Left on Barton Springs to Dawson Road. Right on Dawson Road. Dawson Road down to W. Annie St. Left on W. Annie over to S. Congress. Left on S. Congress up up to the Capitol. Right on 11th over to San Jacinto. Left on San Jac down to MLK. Right one block to Trinity. Right on Trinity down to 4th Street. Left on 4th Street over to Robert Martinez, Right on Rbt. Martinez down to Canterbury. Left on Canterbury over to Pleasant Valley. Cross on Longhorn Dam to southside trail and join trail there. Follow southside trail back to Pfluger footbridge, and then out on southside trail towards Mopac. Turn around when your watch beeps 13 miles, or at the little left hand veer that leads up to Zilker Park, and turn around and return southside trail back to the Pfluger bridge one last time and to HQ.

16 Miles: Your map is here. Start at HQ. Over Pfluger footbridge to southside, and veer left off the Pfluger bridge to Lee Barton Rd., which runs by the pitch and putt golf course (and behind the condos). Lee Barton up to Barton Springs Rd. Left on Barton Springs to Dawson Road. Right on Dawson Road. Dawson Road down to W. Annie St. Left on W. Annie over to S. Congress. Left on S. Congress up up to the Capitol. Right on 11th over to San Jacinto. Left on San Jac down to MLK. Right one block to Trinity. Right on Trinity down to 4th Street. Left on 4th Street over to Robert Martinez, Right on Rbt. Martinez down to Canterbury. Left on Canterbury over to Pleasant Valley. Cross on Longhorn Dam to southside trail and join trail there. Follow southside trail back to Pfluger footbridge. Continue southside trail out to Mopac, and loop over to northside trail. Northside trail back to First St bridge. Turn around just after First St. bridge, and return to 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).

·      Jan 7th, 2024 (Dubai): Taper Madness last week. 8-12 miles, with last 4@ MGP. Start easy, and shift to legit MGP for last 4 miles.

·      Jan 14th, 2024 (Houston Full): Taper Madness week 2. 12-16 miles, with last 6 @ MGP. Start easy, and shift to legit MGP for last 6 miles.

·      Feb 18th, 2024 (Austin Full): 12-14 mile recovery long run. Back off from last week.

·      March 3rd, 2024 (Tokyo, Napa): 12-14 mile recovery long run. Back off from last week.

·      March 17th, 2024 (LA): 10-14 mile recovery long run. Back off from last week.

·      April 6-7th, 2024 (Mt. Charleston, Paris): 10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max.

·      April 15th, 2024 (Boston): 10-12 mile recovery long run. Back off from last week.

·      April 21st, 2024 (London): 10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max.

·      April 28th, 2024 (Eugene, Big Sur): 9-12 miles. Add 1-2 miles to your last longer long run, up to that 12 mile max.

WATER STOPS

1. Annie Street near Congress (a block before Congress)
2. MLK @ San Jacinto
3. Metz Park on right side of street on Canterbury
4. Trail fountains

5. Mopac water fountains