teammac

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.

Meet at Austin High track at 6:15 a.m. or 6:15 p.m.; warmup on trail, track or grass for 1.5 miles; water and stretching; light drills and 1×200stride@5k; 6×400@5k effort in teams of 3, jogging a lap recovery; cooldown 1-2 miles for 6-7 miles total.  Optional 2nd workout of 4-6 miles easy on your own.

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.   

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@10k effort; marathoners run 3-5xmile@10k effort alternating track and trail w/2-3 min recovery jog in between; everyone else run 2-3xmile@10k effort alternating track and trail w/2-3 min recovery jog in between then run 4-6×200@5k effort on track w/ 30 sec jog/rest in place; everyone cooldown 1 mile for 6-8 miles total.  Optional 2nd workout of 4-6 miles easy on your own.

Run 6-10 miles easy on your own.

Run 6 miles easy on your own.

Total weekly mileage = 32-83 miles

Meet at the rock at 7:00 a.m. for 10-18 mile lady bird lake trail run; bus clockwise on trail to 3.5 mile marker for water and stretching, then long run, easy pace for the rest of the run – clockwise on trail taking water stops at 6.75 mile marker (longhorn dam) and zero mile marker; 3M racers – do 10-mile loop back to rock; everyone else - do 10 mile loop, or do 12 miles by crossing under Barton Springs Rd just after 1 mile marker and running past swimming pool to Zilker mile course for 1  zilker mile and returning to trail and clockwise on trail back to rock, or do 14-16 miles by adding Stratford loop (Veterans – Lake Austin Blvd – Red Bud – Stratford – MoPac footbridge – rock) after  the 10-mile loop or the 10-mile loop plus Zilker loop; at rock option for spring marathoners to add .5 mile jog to Austin High track for 1mile@mgp and return .5 mile jog back to rock for 18 miles total. 

Recommended mileage:

Spring marathoners 16-18 miles

Everyone else 10-14 miles