START TIMES

• 5:45am start from HQ.

THE MAP

You may want to carry your own water, 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

3.18 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. Turn around at LA Blvd, and return Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

4 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Turn around at Exposition, and return LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

5.3 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to Enfield. Turn around at Enfield, and return down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

6 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to Gilbert Street on your left (of course). Turn around at Gilbert, and return down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

7 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to McCullough (last of the church complex on your right, school on your left). Turn around at McCullough, and return down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

8.2 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to Carlton (church on your left, last of the big white condo units on your right). Turn around at Carlton, and return down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

10 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to 35th. Right on 35th up and over Mopac to Jackson. Left on Jackson up to merge with Bull Creek. Turn around at Bull Creek, and return Jackson down to 35th. Right on 35th up and over Mopac to Exposition. Left down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

12 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to 35th. Right on 35th up and over Mopac to Jackson. Left on Jackson up to merge with Bull Creek. Left on Bull Creek up to Hancock. Turn around at Hancock, and retrace your steps home. Return Bull Creek down to Jackson, veer right on Jackson down to 35th. Right on 35th up and over Mopac to Exposition. Left down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

14 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to 35th. Right on 35th up and over Mopac to Jackson. Left on Jackson up to merge with Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Left up Shoal Creek to 2222/Northland. Turn around at 2222/Northland, and retrace your steps home. Shoal Creek down to Hancock, right over to Bull Creek, left on Bull Creek down to Jackson, veer right on Jackson down to 35th. Right on 35th up and over Mopac to Exposition. Left down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

16 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to 35th. Right on 35th up and over Mopac to Jackson. Left on Jackson up to merge with Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Left up Shoal Creek to 2222/Northland. Cross Northland up Shoal Creek to White Rock. Left on White Rock up to Great Northern. Right on Great Northern up to Hunt Trail, which is the street at the north end of the baseball park there. Turn around at Hunt Trail, and retrace your steps home. Great Northern to White Rock, over to Shoal Creek, down to Hancock, right over to Bull Creek, left on Bull Creek down to Jackson, veer right on Jackson down to 35th. Right on 35th up and over Mopac to Exposition. Left down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

18 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to 35th. Right on 35th up and over Mopac to Jackson. Left on Jackson up to merge with Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Left up Shoal Creek to 2222/Northland. Cross Northland up Shoal Creek to White Rock. Left on White Rock up to Great Northern. Right on Great Northern up a mile or so up to Whiteway Drive, which is seven streets past the overhead pedestrian bridge. Turn around at Whiteway, and retrace your steps home. Great Northern to White Rock, over to Shoal Creek, down to Hancock, right over to Bull Creek, left on Bull Creek down to Jackson, veer right on Jackson down to 35th. Right on 35th up and over Mopac to Exposition. Left down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

20 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to 35th. Right on 35th up and over Mopac to Jackson. Left on Jackson up to merge with Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Left up Shoal Creek to 2222/Northland. Cross Northland up Shoal Creek to White Rock. Left on White Rock up to Great Northern. Right on Great Northern up to Foster. Right on Foster over to Shoal Creek. Left on Shoal Creek up and across West Anderson, up to Steck Ave (Honda place on your left). Turn around there, and retrace your steps all the way home. Shoal Creek down to Foster, over to Great Northern Great Northern to White Rock, over to Shoal Creek, down to Hancock, right over to Bull Creek, left on Bull Creek down to Jackson, veer right on Jackson down to 35th. Right on 35th up and over Mopac to Exposition. Left down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

22 Miles: Your map is here. Head to bike trail north side of Cesar Chavez and curl under Cesar Chavez, then around Austin High track to Mopac. Continue past the water stop up Veterans to LA Blvd. LA Blvd out to Exposition. Right on Expo up to 35th. Right on 35th up and over Mopac to Jackson. Left on Jackson up to merge with Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Left up Shoal Creek to 2222/Northland. Cross Northland up Shoal Creek to White Rock. Left on White Rock up to Great Northern. Right on Great Northern up to Foster. Right on Foster over to Shoal Creek. Left on Shoal Creek up and across West Anderson, up to Steck Ave (Honda place on your left). You will diverge from your 20 mile pals here. Continue up Shoal Creek to 183. Turn around there at the 183 access road, and retrace your steps all the way home. Shoal Creek down to Foster, over to Great Northern. Great Northern to White Rock, over to Shoal Creek, down to Hancock, right over to Bull Creek, left on Bull Creek down to Jackson, veer right on Jackson down to 35th. Right on 35th up and over Mopac to Exposition. Left down Exposition all the way to LA Blvd back to Mopac, to Veterans around Austin High track, under Cesar Chavez, and bike path back to HQ.

RACE SPECIFIC WORKOUTS

HERE ARE SUGGESTED LONG RUN WORKOUTS FOR RACES THAT ARE IN THE FUTURE. IF YOU’RE NOT CURRENTLY RACING, 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).

·      Sept 8th (Sundance to Spearfish, Last Chance): Taper Time. 12-16 miles, with last 6 @ MGP. Start nice and relaxed, and finish last 6 miles at honest MGP.

·      Sept 15th (Sydney, AUS): Taper Time. 14-18 miles, with last 8-10 @ MGP. Start nice and relaxed, and finish last 8-10 miles at honest MGP.

·      Sept 22nd (Buenos Aires, ARG): 20-22 miles. The last loooonnnggg run. Add 1-2 miles to your last longer long run, up to that 22 mile max.

·      Sept 29th (Berlin): 12-14 miles recovery long run. Cut back from last week.

·      Oct 5th-6th (St. George, Lisbon): 18-20 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max.

·      Oct 13th (Chicago): 12-14 miles recovery long run. Cut back from last week.

·      Oct 20th (Columbus, Toronto): 16-20 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max.

·      Nov 3rd (New York, Las Vegas): 14-18 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max.

·      Nov 24th (Phillie): 10-12 miles recovery long run. Cut back from last week.

·      Dec 8th (CIM):  10-12 miles recovery long run. Cut back from last week.

WATER STOPS

1. Mopac water fountains
2. Exposition at Enfield (SW corner by baseball park sign)
3. Jackson @ 35th
4.  Shoal Creek @ Shoalmont (on greenbelt side of street south of Northland)

5. Great Northern on railroad track side of road after the pedestrian bridge (small parking area there)