teammac

Run 6-8 miles easy on your own. 

Weekly mileage = 31-74

Meet at 6:30 am at Texas Running Company downtown for 7-17 mile long run; bus TRC east on 5th – Lamar – 3rd – Shoal Creek bike trail – right turn on bike trail under Cesar Chavez to Lady Bird Lake trail – clockwise on trail to I-35 bridge for water, then long run, easy pace the rest of the run with water stops at zero mile marker and the rock - continue clockwise on trail;

7-8 milers cross I-35 bridge and return to store from the rock either by Johnson Creek bike path to 5th St (7 miles) or Shoal Creek bike trail – 3rd – Lamar – 5th (8 miles);

10-11 milers cross longhorn dam and return to store from the rock either by Johnson Creek bike path to 5th St (10 miles) or by Shoal Creek bike trail – 3rd – Lamar – 5th (11 miles); 

12-13 milers cross longhorn dam and add zilker xmas tree loop by turning left just past footbridge at 1 mile marker and run under Barton Springs Rd – past Barton Springs swimming pool to west end of parking lot  - run 1 zilker mile loop back to west end of parking lot – return to Lady Bird Lake trail same way as you came out – past Barton Springs swimming pool – under Barton Springs Rd – continue clockwise on trail and return to store from the rock either by Johnson Creek bike path to 5th St (12 miles) or by Shoal Creek bike trail – 3rd – Lamar – 5th (13 miles);

14-15 milers cross longhorn dam and add Stratford loop at the rock by heading up Veterans – Lake Austin Blvd – Red Bud – Stratford – MoPac footbridge and return to store from the rock either by Johnson Creek bike path to 5th St (14 miles) or by Shoal Creek bike trail – 3rd – Lamar – 5th (15 miles); 

16-17 milers cross longhorn dam and add zilker xmas tree loop and Stratford loop and return to store from the rock either by Johnson Creek bike path to 5th St (16 miles) or by Shoal Creek bike trail – 3rd – Lamar – 5th (17 miles);

Recommended mileage depending on your recovery after Zilker Relays:

7-17 Twin Cities and Portland

7-15 NYC

7-13 Philly and S.A.

7-11 everyone else

Meet at teammac tent @ start/finish area just east of MoPac on Stratford at 5:30 p.m. if racing Zilker Relays; coach mac will have packets for you, start warm-up 1 hour before your leg (each leg should count for approx 15 minutes, so 1st leg warms up at 5:30, 2nd leg 5:45, 3rd 6 pm and anchor leg warms up at 6:15 pm).  Warmup includes 20 minutes of easy jogging, light stretching, 2-3 drills of 50 meters w/jog in between, couple of 100 meter strides at race pace, light stretching, walk/jog til you race.  You should remain at start/exchange area 10 minutes before you race.  2 mile cooldown after your leg for 7 miles total, and post-race party celebration.

GOOD LUCK TO teammac ZILKER TEAMS!!! 

Austin Training Group Challenge Open Mixed — Travis, Keegan, Kathryn, Meg

Austin Training Group Challenge Open Men — Aaron, Tony, Mike, Chris

Austin Training Group Challenge Open Women — Christina,  Andria, Linda, Betty

Texas Retail Challenge – Richard Powell (TRC), Daniel Thompson (TRC), Mac, Sean O’Neil

Take day off or run easy on your own up to 8 miles if not running Zilker.

Water running @St. David’s at 6:30 am… 30 minutes of 80 count.

Morning group meet at 6:15 a.m. at Texas Running Company, 1011 W. 5th St, Suite 110, 78703; bus 5th – Lamar – 3rd – east to Shoal Creek bike path – south under Cesar Chavez to Lady Bird Lake trail – counterclockwise on trail to Austin High track for water and stretching; light drills and 1x200stride@5k effort; water break; 3×400@5k effort w/400 jog recovery if racing Zilker Relays or 6×400@5k effort w/ 400 jog recovery if not racing; cooldown back to store same way as came out, track – clockwise on trail to Shoal Creek bike path – north under Cesar Chavez to 3rd – west on 3rd – Lamar – 5th – TRC for 5-6 miles total.   Evening group warm up 1.5 miles on your own and meet coach at Austin High track at 7:15 pm for the above workout w/1.5 mile cooldown.   Optional 2nd workout of 4-6 miles easy on your own, except no second workout if racing Zilker.

Bring a towel or yoga mat and meet Meg at 6:00 a.m. at east end of Austin High football field for 1 hour of runners’ core workout, and run 0-8 miles easy on your own.  TAKE DAY OFF FROM RUNNING IF RACING ZILKER RELAYS ON FRIDAY.

Morning group meet at 6:15 a.m. at Texas Running Company, 1011 W. 5th St, Suite 110, 78703; bus 5th – Lamar – 3rd – east to Shoal Creek bike path – south under Cesar Chavez to Lady Bird Lake trail – counterclockwise on trail to Austin High track for water and stretching; 20 minutes of drills; water break; 4 laps of straights/curves@5k/jog; full recovery, then 400-800-400@jog-5k-jog; cooldown back to store same way as came out, track – clockwise on trail to Shoal Creek bike path – north under Cesar Chavez to 3rd – west on 3rd – Lamar – 5th – TRC for 7 miles total.   Evening group warm up 1.5 miles on your own and meet coach at Austin High track at 7:15 pm for the above workout w/1.5 mile cooldown.   Optional 2nd workout of 4-6 miles easy on your own.

Run 6-8 miles easy on your own.

Run 6-10 miles easy on your own. 

Weekly mileage = 35-92

Meet at 6:00 am or 6:30 am at Texas Running Company downtown for 10-22 mile Coach Mac Special…. I highly recommend 6:00 am start for 20-22 mile runners and anyone who wants to get it done early before the heat sets in; 

6:00 a.m. bus TRC west on 5th – Johnson Creek bike path – rock – long run, easy pace clockwise on trail to Shoal Creek bike path (just past 3.5 mile marker) – north on bike path – 3rd – Lamar -  5th – TRC for 3 miles, water break and meet up with 6:30 am group;

6:30 a.m.bus TRC west on 5th – Johnson Creek bike path – Enfield – Austin Java for water – Lamar – 12th – west end of capitol – 11th – Red River – Hancock for water and 0-1 loop - 38th – Speedway, north til deadends and cross creek to left – 0-1 loop at IF and run west along south side of fence to water – Guadalupe – 38th as it becomes 35th over MoPac – Exposition for water – 35th - Mt. Bonnell Rd – Mt. Bonnell Dr – Balcones – 35th – Exposition for water – Enfield – Lamar w/water stop at Austin Java – 5th – TRC for a total of 17-19 miles (20-22 milers can add the 6:00 am 3-mile loop at the end if they started at 6:30);

10-11 milers start at 6:30 am and run 0-1 loop at Hancock and return to TRC via 38th - Lamar w/ water stop at Austin Java – 5th;

12-14 milers start at 6:30 am and run 0-1 loop at Hancock and IF and return to TRC from IF via Guadalupe – 38th – Lamar w/ water stop at Austin Java – 5th;

15-16 milers start at 6:30 am and run 1 loop at Hancock or 1 loop at IF or 1 loop at both - Guadalupe – 38th as it becomes 35th over MoPac - Exposition for water – Enfield – Lamar w/water stop at Austin Java - 5th -TRC.

You can adjust your routes based upon when you start; for example, a 16 miler could run the 16 mile route at 6:30 a.m., or start at 6:00 a.m. for 3 miles and then run the 13 mile route at 6:30 a.m.

Recommended mileage:

19-22 Twin Cities and Portland

16-18 NYC

15-16 Philly and S.A.

10-14 everyone else

Take day off or run easy on your own up to 10 miles. 

Come enjoy 1 hour of water running in a cooler pool @Mike’s place, directions to follow.  Meet at 6:00 a.m., and we will have coffee and bagels after the workout.