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. Leave HQ to Seaholm, up to 3rd Street. Cross over on 3rd Street to Congress. Left up Congress to 11th Street. Right on 11th up to San Jacinto. Turn around at San Jac, and return 11th St to Congress. Congress down to 3rd Street. 3rd Street back over to Seaholm and back to HQ.

4 Miles: Your map is here. Leave HQ to Seaholm, up to 3rd Street. Cross over on 3rd Street to Congress. Left up Congress to 11th Street. Right on 11th up to San Jacinto. Left on San Jacinto down to MLK. Turn around at MLK (or the water stop at MLK @ Trinity just around the corner), and return San Jac up up to 11th. Right on 11th to Congress. Congress down to 3rd Street. 3rd Street back over to Seaholm and back to HQ.

6.5 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay on 4th under I-35 to east side, and stay on 4th across to Waller Street. You will be diverging from the 8 mile pals here. Right on Waller all the way to the northside trail at I-35. Right on northside trail back to HQ.

8 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay 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 the water stop at Metz Park. Take a right on Pedernales after the water stop, down to the old electric plant, and join the northside trail there, heading back towards town. Take northside trail all the way back to HQ.

10 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay 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 the Pfluger footbridge. Cross over LB Lake, and then take a victory lap of the dog park in front of the condos at HQ to get to about 9.7 miles. NOTE: Another option is to do a victory lap at Auditorium Shores before you get to Pfluger bridge, and then to the bridge and back to GZLs HQ.

12 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay 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.

14 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay 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. You will diverge from your 12 mile friends here. You will go up Veterans to LA Blvd, and take a Left on LA Blvd to the office building on the left (south) side of LA Blvd just past the UT research center there, across from the golf course. Turn around there, about 11.6 miles into your run, and 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 Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay 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. You will diverge from your 12 mile friends here. You will go up Veterans to LA Blvd, and take a Left on LA Blvd all the way out to Enfield (Mozart’s). Take a hard right onto Enfield, back to Exposition. Right on Expo down to LA Blvd, then left back 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 Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay 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. You will diverge from your 12 mile friends here. You will go up Veterans to LA Blvd, and take a Left on LA Blvd all the way out to Enfield (Mozart’s). Take a hard right onto Enfield, back to Exposition. You will continue to hang with any 16 mile pals, and will go south (right) on Expo down to LA Blvd, and back to Mopac. Take southside trail one last time, to Auditorium Shores and the First St. bridge, cross back to northside trail, and back to HQ.

20 Miles: Your map is here. Start at HQ, then Electric Avenue to Seaholm, across 3rd Street to Congress. Left on Congress up to 11th. Right on 11th up to San Jacinto. Left on San Jacinto up to MLK. Right on MLK for one block, then Right on Trinity all the way down to the Convention Center. At the Convention Center, take a LEFT on 4th Street, on the pedestrian walk and train tracks in front of the Convention Center. Stay 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. You will diverge from your 12 mile friends here. You will go up Veterans to LA Blvd, and take a Left on LA Blvd all the way out to Enfield (Mozart’s). Take a hard right onto Enfield, back to Exposition. You will lose your 18 mile friends here. You will go north (LEFT) on Expo up to Bridle Path. Right on Bridle Path to hard corner with Sharon. Left on Sharon up to “T” at Indian Trail. Turn around at Indian Trail, and come back Sharon to Bridle Path to Exposition. From there, you will go south on Expo down to LA Blvd, and back to Mopac. Take southside trail one last time, to Congress Ave. bridge, cross back to northside trail, and back to HQ.

21.7 Miles: Your map is here. For you adventurous completists, I’ll suggest tracking with 20 milers above, and then diverging at the return visit to the Expo/Enfield water stop after your Bridle Path trip. You will one last time do the Enfield Triangle, Enfield out to LA Blvd, then left on LA Blvd back to Mopac, to southside trail, to Congress Ave. bridge, and then northside trail back to HQ. For exactly 22 miles, a final loop of the dog park in front of HQ will be necessary.

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).

·      Sept 8th (Sundance to Spearfish, Last Chance): Taper Time. 8-12 miles, with last 4 @ MGP. Start nice and relaxed, and finish last 4 miles at honest MGP.

·      Sept 15th (Sydney, AUS): Taper Time. 12-16 miles, with last 6 @ MGP. Start nice and relaxed, and finish last 6 miles at honest MGP.

·      Sept 22nd (Buenos Aires, ARG): Taper Time. 14-18 miles, with last 8-10 @ MGP. Start nice and relaxed, and finish last 8-10 miles at honest MGP.

·      Sept 29th (Berlin): 20-22 miles. The last loooonnnggg run. Add 1-2 miles to your last longer long run, up to that 22 mile max.

·      Oct 5th-6th (St. George, Lisbon): 12-14 miles recovery long run. Cut back from last week.

·      Oct 13th (Chicago): 18-20 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max.

·      Oct 20th (Columbus, Toronto): 12-14 miles recovery long run. Cut back from last week.

·      Nov 3rd (New York, Las Vegas): 12-14 miles recovery long run. Cut back from last week.

·      Nov 24th (Phillie): 12-16 miles. Add 1-2 miles to your last longer long run, up to that 16 mile max.

·      Dec 8th (CIM):  10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max.

WATER STOPS

1. MLK @ Trinity (parking lot on Trinity corner)
2. Metz Park on right side of street on Canterbury
3. Trail fountains

4. Mopac water fountains
5. Expo @ Enfield (SW corner by baseball park sign)