START TIMES:
10-16 milers leaving Gazelles HQ at 5:45am.
Beginners and 5-8 milers go from Gazelles HQ 6:30am.
Physical therapists in the house Saturday. Take advantage of this free service if you have a nagging pain or tightness in your legs.
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 Mountain Bonnell route and Scenic this week.
3 Miles: Your map is here. This is a clockwise Pfluger footbridge to Mopac trail loop.
4 Miles: Your map is here. This is a clockwise First St. bridge to Mopac trail loop.
5 Miles: Your map is here. Start at GZLs HQ, and head to southside trail over the Pfluger foot bridge. SS trail over to Mopac. Cross back to northside, and head Veterans up to LA Blvd. LA Blvd out to Exposition. Turn around there, and return LA Blvd back to Mopac. At Mopac, cross to southside trail, and stay on SS trail to Pfluger footbridge, where you cross up and over to GZLs HQ.
7 Miles: Your map is here. Start at GZLs HQ, and head to southside trail over the Pfluger foot bridge. SS trail over to Mopac. Cross back to northside, and head Veterans up to LA Blvd. LA Blvd out to Enfield (Mozart's). Turn around there, and return LA Blvd back to Mopac. At Mopac, cross to southside trail, and stay on SS trail to Pfluger footbridge, where you cross up and over to GZLs HQ.
8 Miles: Your map is here. Start at GZLs HQ, and head to southside trail over the Pfluger foot bridge. SS trail over to Mopac. Cross back to northside, and head Veterans up to LA Blvd. LA Blvd out to Scenic. Scenic to Cherry, and take a left onto Rockmoor. Go up Rockmoor to the first left hand veer in the road. Turn around there, and retrace your steps back home, Rockmoor to Cherry and back to LA Blvd. LA Blvd back to Mopac. At Mopac, cross to southside trail, and stay on SS trail to Pfluger footbridge, where you cross up and over to GZLs HQ.
10 Miles: Your map is here. Start at GZLs HQ, and head to southside trail over the Pfluger foot bridge. SS trail over to Mopac. Cross back to northside, and head Veterans up to LA Blvd. LA Blvd out to Scenic. Scenic to Cherry, and take a left onto Rockmoor. Rockmoor up to Stevenson. Left on Stevenson, then right onto Scenic along the lake. Down Scenic to hard right hand turn, where you will take a left at the stop sign onto Scenic again. Scenic around to the water stop at River & Scenic. Turn around there, and retrace your steps back home, to Scenic, to Stevenson, to Rockmoor, to Cherry and back to LA Blvd. LA Blvd back to Mopac. At Mopac, cross to southside trail, and stay on SS trail to Pfluger footbridge, where you cross up and over to GZLs HQ.
12 Miles: Your map is here. Start at GZLs HQ, and head to southside trail over the Pfluger foot bridge. SS trail over to Mopac. Cross back to northside, and head Veterans up to LA Blvd. LA Blvd out to Scenic. Scenic to Cherry, and take a left onto Rockmoor. Rockmoor up to Stevenson. Left on Stevenson, then right onto Scenic along the lake. Down Scenic to hard right hand turn, where you will take a left at the stop sign onto Scenic again. Scenic around to Pecos. Turn around at Pecos, and retrace your steps back home, to Scenic, to Stevenson, to Rockmoor, to Cherry and back to LA Blvd. LA Blvd back to Mopac. At Mopac, cross to southside trail, and stay on SS trail to S. First bridge, where you cross up and over to northside trail and back to GZLs HQ.
14.4 Miles: Your map is here. Start at GZLs HQ, and head to southside trail over the Pfluger foot bridge. SS trail over to Mopac. Cross back to northside, and head Veterans up to LA Blvd. LA Blvd out to Scenic. Scenic to Cherry, and take a left onto Rockmoor. Rockmoor up to Stevenson. Left on Stevenson, then right onto Scenic along the lake. Down Scenic to hard right hand turn, where you will take a left at the stop sign onto Scenic again. Scenic around to Pecos. Left on Pecos up to 35th. Left on 35th over to Mt. Bonnell Road. Mt. Bonnell Road up to steps at parking lot at top of the mountain. Turn around at the water stop, and return the way you came, back down Mt. Bonnell to 35th, to Pecos, to Scenic, to Stevenson, to Rockmoor, to Cherry and back to LA Blvd. LA Blvd back to Mopac. At Mopac, cross to southside trail, and stay on SS trail to S. First bridge, where you cross up and over to northside trail and back to GZLs HQ. NOTE: If you exit southside trail on the way home at the Pfluger footbridge, you'll end up around 13.5 miles.
16 Miles: Your map is here. You track along with the 14 milers all the way back to southside trail on the way home. You will stay on the SS trail all the way to the first Boardwalk entrance, where you will turn around and return to S. Congress bridge. Go up and over S. Congress bridge to northside trail, and back to GZLs HQ.
THE MARATHONS:
August 26th -27th (Wausau/Santa Rosa): 10-14 mile recovery long run. Back off a bit from last week. Start time 5:45am.
Sept 24th (Berlin): 10-14 mile recovery long run. Back off a bit from last week. Start time 5:45am.
Oct 1st (Twin Cities/Wineglass/Maine): 12-16 miles. Add 1-2 miles to your last longer long run, up to that 16 mile max. Start time 5:45am.
Oct 7th/8th (Chicago/St. George/Portland): 10-12 mile recovery long run. Back off a bit from last week. Start time 5:45am.
Oct 21st/22nd (M2M, MCM): 10-12 mile recovery long run. Back off a bit from last week. Start time 5:45am.
Nov. 5th (NYC): Welcome! 9-12 miles. Add 1-2 miles to your last longer long run, up to that 12 mile max. Start time 5:45am.
Nov. 18th (Philly): Welcome! 7-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max. Start time 5:45am.
BEGINNER GAZELLES, HALF MARATHONERS, and EVERYBODY ELSE:
Beginner Gazelles! This week, 3-7 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): 10-12 miles. Add 1-2 miles to your last longer long run, up to that 12 mile max. Start time 5:45am.
Nov. 17th (Philly Half): 5-8 miles. Add 1-2 miles to your last longer long run, up to that 8 mile max. Start time 6:30am.
WATER STOPS
1. Mopac water fountains
2. Lufkin @ LA Blvd (at UT apartments across from golf course)
3. River @ Scenic (tucked in corner of intersection by boat club)
4. Top of Bonnell at base of steps in parking lot
5. Cool fountains at Auditorium Shores