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Saturday Long Run

START TIMES:

***NEW SUMMER START TIMES*** 10-24 milers leaving from Gazelles HQ at 5:45am.

5-8 milers go from Gazelles HQ 6:30am.

Beginners go from Gazelles HQ 7:00am.

Physical therapists in the house Saturday. Take advantage of this free service if you have a nagging pain or tightness in your legs.

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 Mountain Bonnell for the runners up to 14 miles, and will be going out and back on Shoal Creek for those folks going deeper into the morning this weekend.

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. This is a clockwise Congress bridge to Mopac trail loop.

7 Miles: Your map is here. Start at GZLs HQ. Head to northside trail directly towards Mopac. Veterans up to LA Blvd. LA Blvd to Exposition. Right on Exposition up to Westover. Turn around at Westover, and return Expo down to LA Blvd, back to Mopac, Northside trail, and back to HQ.

8 Miles: Your map is here. Start at GZLs HQ. Head to northside trail directly towards Mopac. Veterans up to LA Blvd. LA Blvd to Exposition. Right on Exposition up to 35th. Turn around at 35th, and return Expo down to LA Blvd, back to Mopac, Northside trail, and back to HQ.

10 Miles: Your map is here. Start at GZLs HQ. Head to northside trail directly towards Mopac. Veterans up to LA Blvd. LA Blvd to Exposition. Right on Exposition up to 35th. Left on 35th over to Pecos (dry cleaners location). Left on Pecos down to Scenic. Right on Scenic, winding around to hard right hand turn on Scenic at bottom of slope, then right on Scenic along river, left on Stevenson, right on Rockmoor, right on Cherry, winding around to Enfield. Left on Enfield over to Exposition, right on Expo down to LA Blvd, back to Mopac, Northside trail, and back to HQ.

12 Miles: Your map is here. Start at GZLs HQ. Head to northside trail directly towards Mopac. Veterans up to LA Blvd. LA Blvd to Exposition. Right on Exposition up to 35th. Left on 35th over to Pecos (dry cleaners location). After water stop there, continue 35th to Mt. Bonnell Rd. Right on Mt. Bonnell Road up to parking lot at the top. Turn around at the steps, and return down Mt. Bonnell Road to 35th, over to Pecos. Right on Pecos down to Scenic. Right on Scenic, winding around to hard right hand turn on Scenic at bottom of slope, then right on Scenic along river, left on Stevenson, right on Rockmoor, right on Cherry, winding around to Enfield. Left on Enfield over to Exposition. Right on Expo down to LA Blvd, back to Mopac, stay on northside trail back to HQ.

14 Miles: Your map is here. Start at GZLs HQ. Head to northside trail directly towards Mopac. Veterans up to LA Blvd. LA Blvd to Exposition. Right on Exposition up to 35th. Left on 35th over to Pecos (dry cleaners location). After water stop there, continue 35th to Mt. Bonnell Rd. Right on Mt. Bonnell Road up to parking lot at the top. Turn around at the steps, and return down Mt. Bonnell Road to 35th, over to Pecos. Right on Pecos down to Scenic. Right on Scenic, winding around to hard right hand turn on Scenic at bottom of slope, then right on Scenic along river, left on Stevenson, right on Rockmoor, right on Cherry, winding around to Enfield. Left on Enfield over to Exposition. Right on Expo down to LA Blvd, back to Mopac, cross over to southside trail. Southside trail over to First St. bridge. Up and over LB Lake one last time to northside trail and back to HQ.

16 Miles: Your map is here. Start at GZLs HQ. Southside trail to Mopac. Veterans up to Lake Austin Blvd. Left on LA Blvd out to Enfield. Right on Enfield back to Exposition. Left on Expo up to 35th. Right on 35th up and over Mopac. Left on Jackson at first light to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock to Shoal Creek. Shoal Creek left up to White Rock.  Turn around at White Rock, and retrace your steps back to Exposition, straight down to LA Blvd. LA Blvd back to Mopac, and stay on northside trail back to GZLs HQ.

18.4 Miles: Your map is here. Start at GZLs HQ. Southside trail to Mopac. Veterans up to Lake Austin Blvd. Left on LA Blvd out to Enfield. Right on Enfield back to Exposition. Left on Expo up to 35th. Right on 35th up and over Mopac. Left on Jackson at first light to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock to Shoal Creek. Shoal Creek left up to White Rock. Left on White Rock over to Great Northern. Right on Great Northern up to Stoneway (right before the pedestrian bridge).  Turn around there, and retrace your steps back to Exposition, straight down to LA Blvd. LA Blvd back to Mopac, and stay on northside trail back to GZLs HQ.

20 Miles: Your map is here. Start at GZLs HQ. Southside trail to Mopac. Veterans up to Lake Austin Blvd. Left on LA Blvd out to Enfield. Right on Enfield back to Exposition. Left on Expo up to 35th. Right on 35th up and over Mopac. Left on Jackson at first light to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock to Shoal Creek. Shoal Creek left up to White Rock. Left on White Rock over to Great Northern. Right on Great Northern up to Foster. Right on Foster to Shoal Creek. Turn around there, and retrace your steps back to Exposition, straight down to LA Blvd. LA Blvd back to Mopac, and stay on northside trail back to GZLs HQ.

22 Miles: Your map is here. Start at GZLs HQ. Southside trail to Mopac. Veterans up to Lake Austin Blvd. Left on LA Blvd out to Enfield. Right on Enfield back to Exposition. Left on Expo up to 35th. Right on 35th up and over Mopac. Left on Jackson at first light to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock to Shoal Creek. Shoal Creek left up to White Rock. Left on White Rock over to Great Northern. Right on Great Northern up to Foster. Right on Foster to Shoal Creek. Turn around there, and retrace your steps back to Exposition. You will diverge there, and will continue 35th down to Pecos. Left on Pecos, then right on Scenic, Scenic down to hard right turn (still Scenic), along river, left on Stevenson, Right on Rockmoor, right on Cherry, wind around to LA Blvd. LA Blvd back to Mopac, and take southside trail back to Pfluger footbridge and over to GZLs HQ.

24 Miles: Your map is here. Start at GZLs HQ. Southside trail to Mopac. Veterans up to Lake Austin Blvd. Left on LA Blvd out to Enfield. Right on Enfield back to Exposition. Left on Expo up to 35th. Right on 35th up and over Mopac. Left on Jackson at first light to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock to Shoal Creek. Shoal Creek left up to White Rock. Left on White Rock over to Great Northern. Right on Great Northern up to Foster. Right on Foster to Shoal Creek. You will leave your 22 mile friends here, and will continue on Shoal Creek up across W. Anderson and Steck to Cross Creek. Turn around at Cross Creek, and retrace your steps back to Exposition. You will diverge there, and will continue 35th down to Pecos. Left on Pecos, then right on Scenic, Scenic down to hard right turn (still Scenic), along river, left on Stevenson, Right on Rockmoor, right on Cherry, wind around to Enfield. Left on Enfield over to Exposition. Right on Expo down to LA Blvd back to Mopac, and stay on northside trail back to GZLs HQ.

THE MARATHONS

May 6th (Colorado, Vancouver): Run smart, run with joy!

May 27th (M2B, Ottawa): Taper Madness begins. 14-18 miles, with last 8 @ MGP. Start relaxed, finish at MGP.  Start time 5:45am.

June 3rd (San Diego): 20-24 miles. Add 1-2 miles to your last longer long run, up to that 22 mile max.  Start time 5:45am.

June 10th (Light At The End Of The Tunnel): 10-14 mile recovery long run. Back off a bit from last week. Start time 5:45am.

June 16th (Grandma's): 18-22 miles. Add 1-2 miles to your last longer long run, up to that 22 mile max.  Start time 5:45am.

July 14th (King Salmon): 14-18 miles. Add 1-2 miles to your last longer long run, up to that 18 mile max.  Start time 5:45am.

July 29th (San Francisco): 12-16 miles. Add 1-2 miles to your last longer long run, up to that 16 mile max.  Start time 5:45am.

August 19th (Tunnel Vision): 10-12 mile recovery long run. Back off a bit from last week. 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 7:00am.

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 6:00am.

June 16th (Grandma's Half): 10-12 miles. Add 1-2 miles to your last longer long run, up to that 12 mile max.  Start time 5:45am.

June 23rd (Santa Barbara Half): 5-8 mile recovery long run. Start time 6:30am.

September 22nd (Seawheeze 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 (make sure and take a sip on way out)
2. Enfield @ Exposition (SW corner by baseball sign)
3. Jackson @ Bull Creek (Grassy side by park)
4. Shoal Creek @ White Rock (on corner)
5. Shoal Creek @ Foster (NW corner)
6. 35th @ Pecos (old dry cleaners location)
7. Lufkin @ LA Blvd (UT apartments across from golf course)

Earlier Event: May 4
Strength & Core
Later Event: May 7
Circuit workout