Meet at TRC-Gateway (Stonelake & Capitol of Tx Hwy near Whole Foods/REI/Paneira Breads) at 6:30 a.m. OR meet at TRC-Downtown (1011 W. 5th by West Elm/Home Away) at 6:15 am to carpool to TRC-Gateway; bus north on Stonelake to Braker then left turn to frontage road of 183 south past Capitol of Tx Hwy to water stop on Jollyville Rd, then long run, easy pace Mesa – Spicewood Springs (7 milers return toTRC- Gateway same way you came out) – Shoal Creek – water at Foster and 10 milers return to TRC-Gateway the same way you came out; others follow Shoal Creek – 38th for water;
12 milers take 38th – Lamar – water stop at Austin Java/12th – 5th, right turn to TRC-Downtown;
14 milers take 38th – Hancock Golf Course for water – Red River – 11th – west side of Capitol – 12th – Lamar for water at Austin Java – 5th, right turn to TRC-Downtown;
16-20 milers take 38th – Guadalupe – west side of IF for water – 0-2 loops at IF – cross creek to Speedway – 38th – Hancock Golf Course for water – 0-2 loops at Hancock – Red River – 11th – west side of Capitol – 12th – Lamar for water at Austin Java – 5th, right turn to TRC-Downtown.
Recommended mileage:
18-20 miles for Twin Cities and Portland
14-16 miles for NY
12-14 miles for SA and Philly
7-12 miles for everyone else.
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 workout.
Note– these workouts will be longer repeats such as 1000/1000s and mile repeat simulation; marathoners should consider adding this workout to your schedule. Also, we will go to Mike’s pool on Friday, August 27, to get a change of scenery and a little bit cooler pool, so get an aquajogger belt if you don’t already have one.
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. only; warmup 1.5 miles counterclockwise on trail – Barton Springs Rd – west end of Zilker soccer fields; water and stretching; run 1xmile@mgp on grass; jog west on Barton Springs Rd to bottom of hill under MoPac; run 3-5×400@5k effort UPHILL w/ recovery jog down; jog back to water stop; run 2000@10k effort starting at stop sign at Stratford and Barton Springs Rd, head east on Barton Springs Rd, take 1st left on Lou Neff Drive and follow around to Stratford and make left turn back to stop sign at Barton Springs Rd; water break and cooldown Barton Springs Rd to the trail and clockwise on trail back to the rock for 7-8 miles total. Optional 2nd workout of 4-6 miles easy on your own.
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 0-10 miles easy on your own.
Meet at the rock at 6:15 a.m. only; warmup 1.5 miles counterclockwise on trail to Barton Springs Rd then right turn to Stratford and right turn to parking lot at west end of Zilker soccer fields; water and stretching; everyone run 1xmile@mgp on grass, rest 1-2 minutes; all fall marathoners run 1xmile@10k effort on grass, rest 1-2 minutes then 1×800@5k effort on grass; water break then optional 2nd set of 1xmile@mgp, 1xmile@10k, and 1×800@5k w/ 1-2 minute recovery rest in place; everyone else run 2-3 sets of 200-200-400@5k effort on grass w/200 jog recovery and 3-5 minute water break between sets; everyone cooldown 1.5 miles on Barton Springs Rd back to trail then clockwise back to rock for 6-8 mile total workout. Optional 2nd workout of 4-6 miles easy on your own.
Run 6-10 miles easy on your own.
Sunday, September 26, 2010– Have fun with this one! teammac has had much success here… teammac women won it one year and came in second another.
Legs are 12K, 10K, 10K, 5K, 5K– Oct marathoners should run 5k leg to save their legs for marathon race.
Run 6-10 miles easy on your own.
Weekly mileage = 29-85
Meet at the rock at 6:30 a.m. for 6-18 mile Coach Mac Special; bus Johnson Creek bike path to Enfield, then long run, easy pace for the rest of the run – Enfield – past Austin Java – Lamar – 12th – west side of capitol for water, 6 milers return via Congress to south side of trail and clockwise on trail to rock;
all others take 11th – Red River – Hancock golf course for water with optional 1 loop for 10-11 milers – then west on 38th – Lamar, turn left on Lamar to 5th w/water stop at Austin Java, then right turn on 5th to Johnson Creek bike path back to rock;
12 milers run 1 loop at Hancock and then west on 38th as it becomes 35th over MoPac – Exposition for water – Enfield – Johnson Creek bike path – rock;
14-15 milers run 1 loop at Hancock and then west on 38th to Speedway, then right turn and follow Speedway north til deadend, cross creek on left and run optional 1 loop at IF, run west along outside of IF south fence line to water stop, then Guadalupe – 38th as it becomes 35th over MoPac – Exposition for water – Enfield – Johnson Creek bike path – rock;
16-18 milers run 0-1 loop at Hancock and 0-1 loop at IF and add Mt. Bonnell after Exposition water stop – 35th – Mt Bonnell Rd, up the mountain then 1st right – Mt Bonnell Dr – Balcones – 35th – Exposition for water – Enfield – Johnson Creek bike path – rock.
Recommended mileage:
15-18 miles for Twin Cities and Portland
12-14 miles for NY
10-12 miles for SA and Philly
6-12 miles for everyone else.
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 workout.
Note– these workouts will be longer repeats such as 1000/1000s and mile repeat simulation; marathoners should consider adding this workout to your schedule. Also, we will go to Mike’s pool sometime in the summer to get a change of scenery and a little bit cooler pool, as soon as everyone has an aquajogger belt.
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.
