teammac

Run 6-10 miles easy on your own.

Run 6-10 miles easy on your own. 

Weekly mileage = 30-76

Meet at 7:00 am at Chris’ house in Dripping Springs http://tinyurl.com/2bjg43j for an easy, recovery week 10-mile run followed by breakfast.  Here’s a link to the course if you’re interested:
http://www.usatf.org/routes/view.asp?rID=384908  10 miles recommended for fall marathoners, 6-10 miles for everyone else.

1060 Sunset Canyon Dr South
Dripping Springs 78620
(512) 858-2251 <– you may have to dial the area code
Easiest Directions:
Head out to Oak Hill on Mopac/Ben White/290/71
At the Y in Oak Hill continue west on US290 (that’s straight)
if you bear right at the Y you will go to Bee Cave, which is not the right place
continue west on 290 for 9 1/2 miles to Sunset Canyon Drive
This is one of the few intersections on this stretch of 290 with a traffic light.
There is a Baptist church on the right and a pottery store on the left.
Turn *Left* onto Sunset Canyon Drive *South*
Go about 1.4 miles until you hit the stop sign at Foothills Drive. My house is the last one on the right before the stop sign.

BIG THANKS TO CHRIS FOR HOSTING!!  This will be a fun workout and get-together, hope everyone can make it.

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.

Morning group meet at 6:15 am at Texas Running Company downtown; bus west on 5th st to Johnson Creek bike path then north on bike path to tunnel; water and stretching; Lydiard hill drills 8×200 up w/recovery jog down; water break; 4x jumps 200 up/recovery jog down; cooldown back to store south on bike path – west on 5th for 6 miles total.  Evening group warmup 1.5 miles on your own and meet at tunnel at 7:15 pm for same hill workout, cooldown 1.5 miles for 6 miles total.  Do 12 laps of straights and curves at 5k/jog or 20sec/40sec@5k/jog fartlek on your own if you cannot make this hill workout.  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.

Morning group meet at 6:15 a.m. at Texas Running Company, 1011 W. 5th St, Suite 110, 78703; bus 5th – Lamar – 4th – east to Shoal Creek bike path – south under Cesar Chavez to Lady Bird Lake trail – clockwise on trail to Congress Bridge, cross bridge to south side trail and clockwise on trail to zero mile marker for water and stretching; fall marathoners run clockwise on trail 3-4.5miles@mgp continuously, jog to 3.5 mile marker for water; everyone else run clockwise on trail 4×800@5k effort w/400 full recovery jog, then 400@<5k w/400 jog recovery to 3.5 mile marker for water; everyone cooldown .5 mile back to store clockwise on trail to Shoal Creek bike path – north under Cesar Chavez to 4th St – east to Lamar and north to 5th for 6-8 mile total workout.  Evening group warm up 2 miles on your own and meet coach at zero mile marker at 7:15 pm for the above workout w/ cooldown back to zero mile marker from 3.5 mile marker clockwise on trail over So. 1st St bridge.    Optional 2nd workout of 4-6 miles easy on your own.

Run 6-10 miles easy on your own.

Run 6-10 miles easy on your own. 

Weekly mileage = 33-88