Good luck to Aaron, Jessica and Travis at the Marathon to Finish Breast Cancer in Jacksonville!! www.breastcancermarathon.com

Everyone else run 6-10 miles easy on your own.

Weekly mileage = 42-76

Meet at corner of Lake Austin Blvd and Enfield at 7:00 a.m.; bus scenic-rockmoor-stevenson-scenic-pecos-35th-mayfield park; water and stretching and 2×50stride@10k ; run 3-5xmile@10k effort, from stop sign on Mt Bonnell Rd, up Mt. Bonnell, take right on Mt. Bonnell Drive to stop sign at Balcones, rest 1-2 minutes in place then return down the same route to stop sign at Mt. Bonnell Rd, resting 1-2 minutes in place,and repeat back up Mt. Bonnell for a total of 3 miles, jogging back to boat dock parking via balcones-35th-pecos-scenic-stevenson-rockmoor-scenic; or run mile repeat #4 down to stop sign at Mt. Bonnell Rd and jog back to boat dock parking; or run mile repeat #5 up to stop sign at Balcones, jogging back to boat dock parking for a total workout of 8-10 miles.

Aaron and Travis jog 4-5 miles easy if took off yesterday.

Take day off or run easy on your own up to 10 miles, no more than 5 miles jogging  for Aaron and Travis if taking off tomorrow.  

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.; 1.5 mile warmup on trail, track or grass; water and stretching; 20 minutes of drills except Aaron and Travis do light drills, jog 1 mile and go home; 8 laps of straights/curves@5k/jog effort; cooldown 1 mile for 7 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 4 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 the rock at 6:15 a.m. or 6:15 p.m.; bus clockwise on trail to 3.5 mile marker for water and stretching; run south 1st bridge loop clockwise back to 3.5 mile marker 3min/1min@10k/jog except Aaron and Travis and anyone recovering run it 3min/2min@10k/jog; cooldown counterclockwise on trail back to rock for 7 miles total.  Optional second workout of 4-6 miles easy on your own, except Aaron and Travis should not do second workout.

Run 6-10 miles easy on your own.

http://www.waterlootrackandfield.org/trackmeet/2010winter_info.pdf

teammac,

for the workout on sat feb 20 we will run some mt. bonnell mile repeats (3-5 x mile), haven’t done them in a while, but it should be fun.  meet at the parking lot at enfield and lake austin blvd at 7:00 a.m.

the track meet is an option if you’d rather skip the mountain and get in some flat speed.  it’s up in cedar park, and you should get there about 10:00 a.m. to warmup for the road 5k track 5000, no longer a road race;  then… take a small lunch break and come back around 2 p.m. for a short warmup and race the 1500 on the track.  this double is a very good workout.  cost is $15 for one race and $5 for the second.  price goes up after 15 feb.

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.