Meet at corner of Enfield and Exposition at 7:45 a.m. for 10-22 mile Austin Marathon training run, remember to wear Team Mac bibs on teammac tops… Get the bibs from Coach Mac, not the expo. You must have signed up for the training run and paid teammac dues for February OR bring a $30 donation to the teammac scholarship fund to receive your bib. The bibs allow you to take water, PowerAde and gu’s or gels if they hand them out.
Enfield and Exposition is approximately the 10.5 mile mark of the marathon. Cheer for the leaders as they come by, then jump in at your long run, easy pace for the entire training run. Follow the course http://www.youraustinmarathon.com/images/stories/course/raceroute-100105.pdf to 15th and Congress (about the 26 mile mark), then turn right and head west on 15th approximately 2.5 miles back to Enfield and Exposition (note you will be going against the grain of the half-marathoners) for 18 miles total. Aaron and Travis will be doing 10-12 miles and Lorena 20-22 miles. Let Coach Mac know your plans if you are doing anything other than the 18-mile run. Remember to turn right at 15th, do not go around the capitol and finish the race.
Post-race we will have a teammac tailgate, place tbd.
Weekly mileage = 39-85
Run 5-8 miles easy on your own. Aaron and Travis jog 5.
Take day off or run easy on your own up to 10 miles, no more than 6 miles for Aaron and Travis.
Water workout - meet Coach Mac at 6:30 am at St David’s Rehab Center swimming pool for 1 hour of water running.
Heading north on Red River, take right on 30th and park on 30th or on one of next two streets on right or in the central garage ($2.00).
1005 E. 32nd Street, tel 476-7111. Pool is on first floor near outpatient rehab gym.
Meet at the rock at 6:15 a.m. or 6:15 p.m.; bus to rr tracks and back to Johnson Creek bike path tunnel; 1-2 sets of 8×200@5k effort UPHILL w/ 1 mile tunnel-tunnel jog in between sets (Aaron and Travis just do 1 set); cooldown 1 mile back to the rock for 5-8 miles total. Optional 2nd workout of 4-6 miles easy on your own, except Aaron and Travis should not do second workout.
Bring towel or yoga mat and meet Meg at 6:00 a.m. at lobby of HILTON GARDENS ON 5TH/I-35 for 1 hour of runners’ core workout and/or run 6-10 miles easy on your own, Aaron and Travis run no more than 6 easy.
You can park along the street on 5th (there is plenty of parking on 5th street as you drive east towards I-35) and then walk around to the lobby of the hotel.
Map to the hotel: http://maps.google.com/maps?q=5oo%20north%20IH%2035%20Austin%2C%20TX%2078753&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&sa=N&hl=en&tab=wl
They are located at: 500 North IH 35
The HOTEL # is: 512-480-8181
Meet at Austin High track at 6:15 a.m. or 6:15 p.m.; warmup 1.5 miles on trail, track or grass; water and stretching; drills and 1×200stride@mgp effort; non-marathoners run 2-3×1000/1000@MGP/10K effort (note mgp first), water break then 5-8×200@5k effort w/100 jog recovery; half and full marathoners run 4-5×1000/1000@MGP/10K effort (note mgp first); everyone cooldown 1 mile for 7-9 miles total. Optional 2nd workout of 4-6 miles easy on your own.
Run 6-10 miles easy on your own.
Run 6-8 miles easy on your own.
Weekly mileage = 40-85
Meet at the rock at 7:00 a.m. for 10-20 mile Coach Mac Special; bus Johnson Creek bike path to Enfield, then long run, easy pace the rest of the run – past Austin Java – Lamar – 12th – west side of capitol for water – 11th – Red River – Hancock golf course for water – 10, 11, 13 and 16 milers do zero loops; 12, 14, 15, 17, 18 milers do 1 loop; 20 milers do 2 loops;
10 milers return to rock via 38th – Lamar – 5th – Johnson Creek bike path;
11 and 12 milers return to rock via 38th over MoPac - Exposition for water – Enfield – Johnson Creek bike path;
everyone else run 38th – Speedway – take right and head north til dead ends then left over creek to IF – 13, 14, 16 and 17 milers do zero loops; 15 and 18 milers do 1 loop; 20 milers do 2 loops – run west along outside of south fence line for water – Guadalupe – 38th as it becomes 35th over MoPac – Exposition for water;
13-15 milers return to rock via Exposition – Enfield – Johnson Creek bike path;
16-20 milers run 35th – Mt. Bonnell Rd – Mt. Bonnell Dr – Balcones – 35th – Exposition for water – Enfield – Johnson Creek bike path – rock.
Recommended mileage:
Aaron and Travis 18-20
Everyone else 10-16
Take day off or run easy on your own up to 10 miles.
Water workout - meet Coach Mac at 6:30 am at St David’s Rehab Center swimming pool for 1 hour of water running.
Heading north on Red River, take right on 30th and park on 30th or on one of next two streets on right or in the central garage ($2.00).
1005 E. 32nd Street, tel 476-7111. Pool is on first floor near outpatient rehab gym.
