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Long Run

Join us for a pre-holiday run!

START TIMES: 
10-20 milers leaving Gazelles HQ at 5:45am. 
Beginners and 5-8 milers go from Gazelles HQ 6:30am. 

STRETCHING 8:00am, I'll be happily leading stretching for apres' run recovery purposes. Bring a mat and dry clothes for after run wear. Good music as accompaniment. We will meet across from HQ in the exercise area. Stay and stretch, why don't you? 

THE MAPS 

If you start earlier (or later) than your group's call time, please check with your pace pals to make sure your team is all starting at the same time. As always, if you start way before the scheduled start times, please take water to cover yourselves for that first water stop (or two) in case you're ahead of the logistical team. We're touring the trail loop, plus detours at the east and west ends of the loop for those going further. 

5 Miles: Your map is here. I-35 to Pfluger bridge trail loop. GZLs HQ to north side trail, east out to I-35. Under I-35 to ramp. Up and over LB Lake on eastside footbridge along I-35 to southside trail and boardwalk. Trail and boardwalk back to Pfluger footbridge. Cross over LB Lake at Pfluger bridge, and exit to north side trail. Take trail towards Mopac, and exit trail at metal A frame bathroom sculptures, crossing under Cesar Chavez on trail path to north side of Cesar Chavez and bike path. Take bike path back to GZLs HQ. 

7 Miles: Your map is here. I-35 to Mopac trail loop. GZLs HQ to north side trail, east out to I-35. Under I-35 to ramp. Up and over LB Lake on eastside footbridge along I-35 to southside trail and boardwalk. Trail and boardwalk back to Mopac, to north side trail, and back to GZLs HQ. 

8 Miles: Your map is here. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, to southside trail and boardwalk back to Pfluger bridge. Cross over LB Lake at Pfluger bridge, and exit to north side trail. Take trail towards Mopac, and exit trail at metal A frame bathroom sculptures, crossing under Cesar Chavez on trail path to north side of Cesar Chavez and bike path. Take bike path back to GZLs HQ. 

10 Miles: Your map is here. Longhorn Dam to Mopac trail loop. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, to southside trail and boardwalk back to Mopac, up and across to north side trail and back to GZLs HQ. 

12 Miles: Your map is here. Longhorn Dam to Mopac trail loop, plus a detour on east side of Longhorn Dam. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, and then after water stop, curl back under Longhorn Dam and go through the Dam to the east side. Skirt the baseball fields to your left, and wind around to the greenbelt trail that continues south. Follow Greenbelt to a "Y" split, at approx. 4.7 miles into your run. Turn around there, and return greenbelt, around baseball fields, through the dam and back to southside trail and boardwalk back to Mopac, up and across to north side trail and back to GZLs HQ. 

14 Miles: Your map is here. Longhorn Dam to Mopac trail loop, plus a detour on east side of Longhorn Dam. GZLs HQ to north side trail, east out to Longhorn Dam. Cross to southside of dam, and then after water stop, curl back under Longhorn Dam and go through the Dam to the east side. Skirt the baseball fields to your left, and wind around to the greenbelt trail that continues south. Follow Greenbelt to the apartment complexes, and take a right onto Elmont, and then a left onto Wickersham. Turn around at Riverside, and return Wickersham to Elmont to greenbelt, around baseball fields, through the dam and back to southside trail and boardwalk back to Mopac, up and across to north side trail and back to GZLs HQ.

16 Miles: Your map is here. Track with 14 mile route above, until you get to Mopac. Diverge there and head Veterans up to LABlvd, to Exposition. Go up Expo to O. Henry Middle School, and turn around there and return Expo to LA Blvd, back to Mopac, north side trail and back to GZLs HQ. 

17.8 Miles: Your map is here. Track with the 14 mile route above, until you get to Mopac. You will diverge there and head Veterans up to LABlvd, out to Enfield. Enfield back to Exposition, then down Expo to LA Blvd, back to Mopac, and northside trail back to GZLs HQ. 

20 Miles: Your map is here. Track along with the 18 mile route above, including the Enfield Triangle and back to Mopac. From there, you will diverge and head to southside trail, over to S. First St. bridge, up and over LB Lake, and back north side trail to GZLs HQ. 

THE MARATHONS: 

August 26th -27th (Wausau/Santa Rosa): 16-20 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max. Start time 5:45am. 

Sept 24th (Berlin): 12-16 miles. Add 1-2 miles to your last longer long run, up to that 16 mile max. Start time 5:45am. 

Oct 1st (Twin Cities/Wineglass/Maine): 10-12 mile recovery long run. Back off a bit from last week. Start time 5:45am. 

Oct 7th/8th (Chicago/St. George/Portland): 10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max. Start time 5:45am. 

Oct 21st/22nd (M2M, MCM): 10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max. Start time 5:45am. 

BEGINNER GAZELLES, HALF MARATHONERS, and EVERYBODY ELSE: 

Beginner Gazelles! This week, 4-7 miles. Choose a distance amongst your pace pals, up to that 7 mile max. Start time 6:30am. 

Everybody Else (GZLs peeps): 7-12 miles. If you went 12 last week, maybe cut back to 7-10 this week. For anything else, add 1-2 miles to your last longer long run, up to that 12 mile mark. Start time 5:45am. 

Oct. 1st (Wineglass Half): 5-8 mile recovery long run. Back off a bit from last week. Start time 6:30am. 

WATER STOPS 

1. Full stop at the metal bathroom sculpture on north side trail near Milagro Condos
2. South end of Longhorn Dam at split on trail (hit it coming and going if you go through the dam) 
3. Boardwalk water fountains
4. Parking lot of Tex DOT/Austin American Statesman right where southside trail starts after the condo/apartments (where we used to exit trail to go up to Riverside) 
5. Auditorium Shores cool water fountains
6. Mopac water fountains. 
7. Exposition @ LA Blvd (south side of LA Blvd at stoplight)

Later Event: July 3
Circuit workout