teammac

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 the rock at 6:15 a.m. or 6:15 p.m.; bus clockwise on trail to 3.5 mile marker for water and stretcher; 3M racers jog South 1st loop clockwise back to rock for 4 miles total; spring marathoners run continuous 5miles@mgp clockwise on trail to 6 mile marker and back counterclockwise on trail to 3.5 mile marker with optional 30 second water break at 5 mile marker; everyone else run up and down ladder 800@mgp/10k/5k/5k/10k/mgp w/400 jog in between clockwise on trail to 5.75 mile marker and back to 3.5 mile marker; everyone cooldown counterclockwise on trail back to rock for 7-8 mile total.  Optional 2nd workout of 4-6 miles easy on your own.

Run 6-10 miles easy on your own.  3M racers take day off.

Good luck to KURT, MANNY, MEG and NORA @ 3M HALF-MARATHON!!!  teammac will meet at 5:45 a.m. at starting line for 2 mile warmup incl couple of drills and strides, then stretching while lined-up at starting spot at 6:30 a.m. waiting on race to begin at 6:45 a.m.; race smart and have fun; 2 mile cooldown at end for 17 miles total.

http://solutions.3m.com/wps/portal/3M/en_US/HalfMarathon/Home/

Everyone else take 3M easy as training run or run on your own 6-8 miles easy.

Total weekly mileage = 42-82

Meet at the rock at 7:00 a.m. for 5-18 mile Coach Mac Special; bus Johnson Creek bike path to Enfield, then long run, easy pace the rest of the run – past Austin Java – Lamar – 12th – west side of capitol for water – 3M racers return to rock for 5 miles total;

everyone else take 11th – Red River – Hancock golf course for water – 11, 13 and 16 milers do zero loops; 12, 14, 15, 17, 18 milers do 1 loop;

11 and 12 milers return to rock via 38th over MoPac to Exposition for water to Enfield to Johnson Creek bike path; everyone else run 38th – Speedway – take right and head north til dead ends then left over creek to IF – 13, 14, 16 and 17 milers do zero loops; 15 and 18 milers do 1 loop – run west along outside of south fence line for water – Guadalupe – 38th as it becomes 35th over MoPac – Exposition for water;

13-15 milers return to rock via Enfield to Johnson Creek bike path; 16-18 milers run 35th – Mt. Bonnell Rd – Mt. Bonnell Dr – Balcones – 35th – Exposition for water – Enfield – Johnson Creek bike path – rock for water;

Recommended mileage:

Spring marathoners 15-18

Everyone else 11-14

Day off for 3M racers; everyone else take 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 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; 3M racers do light drills and 5x100strides@5k effort w/100 jog recovery; everyone else do 20 minutes of drills and 2milesxstraights/curves@5k/jog; everyone cooldown 1 mile for 4-7 miles total.  Optional 2nd workout of 4-6 miles easy on your own, except 3Mers should not do 2nd 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.   3M racers jog 4.

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 S. 1st St bridge loop clockwise 3min/1min@10k/jog if not racing 3M or 3min/2min@10k/jog for 3M racers and others recovering or coming back from layoff; cooldown counterclockwise on trail back to rock for 7 miles total.  Optional 2nd workout of 4-6 miles easy on your own, except no second workout for 3Mers.

Run 6-10 miles easy on your own.  3M racers jog 5 easy.