NUTRITION PRESENTATION

Stick around after your long run for an 8:00am presentation by Gazelles Dr. Kristie Smith and Dr. Herb Stern, discussing Nutrition and carbohydrate metabolism. Useful stuff, kids!!

START TIMES:

CARPOOL ALERT: 16-24 milers carpooling from points north. Carpools leaving GZLs HQ 5:15-5:30 to get up north for first running steps around 5:45am. 18-24 milers leaving from Big Lots parking lot at Spicewood Springs @ 183. 16 milers leave from Gateway Cinema parking lot on Stonelake.

10-14 milers leaving Gazelles HQ at 5:45am.

5-8 milers and beginners 5:45am.

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 point to point course from points north, finishing via Exposition and the trail. 0-14 milers will be going out and back along Expo and Shoal Creek.

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. Cross to southside trail. SS trail over to Mopac. Mopac up to LA Blvd. LA Blvd out to Enfield. Enfield over to Exposition. Right on Expo to LA Blvd. LA Blvd back to Mopac to north side trail, to GZLs HQ to finish.

8 Miles: Your map is here. Start at GZLs HQ. Cross to southside trail. SS trail over to Mopac. Mopac up to LA Blvd. LA Blvd out to Enfield. Enfield over to Exposition. Left up Expo to Windsor. Turn around at Windsor. Return Expo down all the way to LA Blvd, skipping Enfield Triangle on the way back. LA Blvd back to Mopac to north side trail, to GZLs HQ to finish.

10 Miles: Your map is here. Start at GZLs HQ. Cross to southside trail. SS trail over to Mopac. Mopac up to LA Blvd. LA Blvd out to Enfield. Enfield over to Exposition. Left up Expo to 35th. Turn around at 35th. Return Expo down all the way to LA Blvd, skipping Enfield Triangle on the way back. LA Blvd back to Mopac to north side trail, to GZLs HQ to finish.

12 Miles: Your map is here. Start at GZLs HQ. Cross to southside trail. SS trail over to Mopac. Mopac up to LA Blvd. LA Blvd out to Enfield. Enfield over to Exposition. Left up Expo to 35th. Turn around at 35th. Return Expo down to Enfield. Right on Enfield out to LA Blvd. LA Blvd back to Mopac to southside trail and back to Pfluger footbridge. Cross back to GZLs HQ to finish.

13.7 Miles: Your map is here. Start at GZLs HQ. Cross to southside trail. SS trail over to Mopac. Mopac up to LA Blvd. LA Blvd out to Enfield. Enfield over to Exposition. Left up Expo to 35th. Right on 35th up and over Mopac. Left on Jackson after you cross bridge. Jackson up to Bull Creek. Turn around at Bull Creek, back to Jackson, to 35th. Over Mopac to Exposition. Expo down to Enfield. Right on Enfield out to LA Blvd. LA Blvd back to Mopac to southside trail and back to Pfluger footbridge. Cross back to GZLs HQ to finish.

16 Miles: Your map is here. Start at GZLs HQ. Cross to southside trail. SS trail over to Mopac. Mopac up to LA Blvd. LA Blvd out to Enfield. Enfield over to Exposition. Left up Expo to 35th. Right on 35th up and over Mopac. Left on Jackson after you cross bridge. Jackson up to Bull Creek. Left on Bull Creek up to Hancock. Right on Hancock over to Shoal Creek. Turn around at Shoal Creek. Back Hancock to Bull Creek, down to Jackson, to 35th. Over Mopac to Exposition. Expo down to Enfield. Right on Enfield out to LA Blvd. LA Blvd back to Mopac to southside trail and back to Pfluger footbridge. Cross back to GZLs HQ to finish.

POINT TO POINT COURSES

16 Miles: Your map is here. Start up at Gateway Cinema parking lot. Stonelake up to Braker. Right on Braker across Mopac, to Burnett. Right on Burnet down to Longhorn Blvd., the industrial park on your right. Right on Longhorn to Business Drive, which is the second left hand turn. Left on Business over to Industrial Terrace. Left on Industrial Terrace up to United, where you'll go right. United to the access road at 183. Right on the access road to and under 183, looping to the south of 183, then access to Shoal Creek. Right on Shoal Creek down all the way to Foster. Right on Foster over to Great Northern. Left on Great Northern down to White Rock. Left on White Rock to Shoal Creek. Right down Shoal Creek to Hancock. Right on Hancock over to Bull creek. Left on Bull Creek down to Jackson. Veer right on Jackson to 35th. Right on 35th up and over Mopac to Exposition. Left on Expo all the way to LA Blvd back to Mopac. Crossing to southside trail. Southside trail over to First St. bridge. Up and over LB Lake on First St. bridge to northside trail, and back to HQ.

18 Miles: Your map is here. Start up at Big Lots parking lot at Spicewood Springs @ 183. Jollyville down to Great Hills Trail. Left on Great Hills over to Stonelake. Left on Stonelake up to Braker. Right on Braker across Mopac, to Burnett. Right on Burnet down to Longhorn Blvd., the industrial park on your right. Right on Longhorn to Business Drive, which is the second left hand turn. Left on Business over to Industrial Terrace. Left on Industrial Terrace up to United, where you'll go right. United to the access road at 183. Right on the access road to and under 183, looping to the south of 183, then access to Shoal Creek. Right on Shoal Creek down all the way to Foster. Right on Foster over to Great Northern. Left on Great Northern down to White Rock. Left on White Rock to Shoal Creek. Right down Shoal Creek to Hancock. Right on Hancock over to Bull creek. Left on Bull Creek down to Jackson. Veer right on Jackson to 35th. Right on 35th up and over Mopac to Exposition. Left on Expo all the way to LA Blvd. Left on LA Blvd back to Mopac. Mopac to northside trail, and back to HQ.

20 Miles: Your map is here. Start up at Big Lots parking lot at Spicewood Springs @ 183. Jollyville down to Great Hills Trail. Left on Great Hills over to Stonelake. Left on Stonelake up to Braker. Right on Braker across Mopac, to Burnett. Right on Burnet down to Longhorn Blvd., the industrial park on your right. Right on Longhorn to Business Drive, which is the second left hand turn. Left on Business over to Industrial Terrace. Left on Industrial Terrace up to United, where you'll go right. United to the access road at 183. Right on the access road to and under 183, looping to the south of 183, then access to Shoal Creek. Right on Shoal Creek down all the way to Foster. Right on Foster over to Great Northern. Left on Great Northern down to White Rock. Left on White Rock to Shoal Creek. Right down Shoal Creek to Hancock. Right on Hancock over to Bull creek. Left on Bull Creek down to Jackson. Veer right on Jackson to 35th. Right on 35th up and over Mopac to Exposition. Left on Expo down to Enfield. Right on Enfield out to LA Blvd. Left on LA Blvd back to Mopac. Crossing to southside trail. Southside trail over to Pfluger footbridge, up and over LB Lake, and back to HQ.

22 Miles: Your map is here. Start up at Big Lots parking lot at Spicewood Springs @ 183. Jollyville down to Great Hills Trail. Left on Great Hills over to Stonelake. Left on Stonelake up to Braker. Right on Braker across Mopac, to Burnett. Right on Burnet down to Longhorn Blvd., the industrial park on your right. Right on Longhorn to Business Drive, which is the second left hand turn. Left on Business over to Industrial Terrace. Left on Industrial Terrace up to United, where you'll go right. United to the access road at 183. Right on the access road to and under 183, looping to the south of 183, then access to Shoal Creek. Right on Shoal Creek down all the way to Foster. Right on Foster over to Great Northern. Left on Great Northern down to White Rock. Left on White Rock to Shoal Creek. Right down Shoal Creek to Hancock. Right on Hancock over to Bull creek. Left on Bull Creek down to Jackson. Veer right on Jackson to 35th. Right on 35th up and over Mopac to Exposition. Left on Expo down to Enfield. Right on Enfield out to LA Blvd. Left on LA Blvd back to Mopac. Crossing to southside trail. Southside trail over to Congress bridge, up and over LB Lake to northside trail via Congress bridge, and back to HQ.

23.5 Miles: Your map is here. Start up at Big Lots parking lot at Spicewood Springs @ 183. Jollyville down to Great Hills Trail. Left on Great Hills over to Stonelake. Left on Stonelake up to Braker. Right on Braker across Mopac, to Burnett. Right on Burnet down to Longhorn Blvd., the industrial park on your right. Right on Longhorn to Business Drive, which is the second left hand turn. Left on Business over to Industrial Terrace. Left on Industrial Terrace up to United, where you'll go right. United to the access road at 183. Right on the access road to and under 183, looping to the south of 183, then access to Shoal Creek. Right on Shoal Creek down all the way to Foster. Right on Foster over to Great Northern. Left on Great Northern down to White Rock. Left on White Rock to Shoal Creek. Right down Shoal Creek to Hancock. Right on Hancock over to Bull creek. Left on Bull Creek down to Jackson. Veer right on Jackson to 35th. Right on 35th up and over Mopac to Exposition. Left on Expo down to Enfield. Right on Enfield out to LA Blvd. Left on LA Blvd back to Mopac. Crossing to southside trail. Southside trail over to and past Congress bridge, staying on trail to boardwalk and the junction just past Fish restaurant. Turn around there, and return to Congress bridge, and up and over LB Lake to northside trail, and back to HQ.

THE MARATHONS

September 8th (Patagonia): Taper madness week 2. 12-16 miles, with last 6 @ MGP. Start time 5:45am, out and back from GZLs HQ.

September 16th (Berlin): Taper madness begins. 14-18 miles, with last 8 @ MGP. Start time 5:45am from GZLs HQ for 14-16 miles. 18 milers carpool up to Big Lots parking lot leaving HQ 5:15-5:30am.

September 23rd (Buenos Aires): 20-24 miles. Add 1-2 miles to your last longer long run, up to that 24 mile max.  Carpool up to Big Lots parking lot leaving HQ 5:15-5:30am.

September 30th (Portland (ME), Wineglass): 10-14 mile recovery long run. Back off a bit from last week. Start time 5:45am.

October 6th, 7th (St. George, Chicago): 18-22 miles. Add 1-2 miles to your last longer long run, up to that 22 mile max.  Carpool up to Big Lots parking lot leaving HQ 5:15-5:30am.

October 20th (Brooklyn): 16-20 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max.  18-20 milers carpool up to Big Lots parking lot leaving HQ 5:15-5:30am. 16 milers carpool up to Gateway Cinema parking lot.

October 27th, 28th (M2M, Marine Corps): 10-14 mile recovery long run. Back off a bit from last week. Start time 5:45am.

Nov 4th (NYC): 14-18 miles. Add 1-2 miles to your last longer long run, up to that 18 mile max.  Start time 5:45am from GZLs HQ for 14-16 miles, out and back. 18 milers carpool up to Big Lots parking lot leaving HQ 5:15-5:30am. Optional 16 mile route carpool up to Gateway Cinema parking lot 5:15-5:30am.

Nov 18th (Havana, Phillie): 12-16 miles. Add 1-2 miles to your last longer long run, up to that 16 mile max.  Start time 5:45am from GZLs HQ for 12-16 miles, out and back.

Dec 2nd (CIM): 10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max. Start time 5:45am.

Dec 8th, 9th (BCS, Dallas, Honolulu): 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 5:45am.

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.

September 22nd (Seawheeze Half): 10-14 miles. Add 1-2 miles to your last longer long run, up to that 14 mile max. Start time 5:45am.

Sept 30th (Wineglass Half): 5-8 mile recovery long run. Start time 5:45am.

Nov 17th (Phillie Half, Havana Half): 8-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max. Start time 5:45am.

Dec 2nd (CIM Relay, San Antonio Half): 8-10 miles. Add 1-2 miles to your last longer long run, up to that 10 mile max. Start time 5:45am.

WATER STOPS

1. Stonelake @ Great Hills (sidewalk by the hotel)
2. Longhorn Blvd. @ Reid Drive (first left hand street)
3. Shoal Creek @ Foster (NW corner of intersection)
4. Shoal Creek just south of 2222 (on greenbelt side of street)
5. Jackson @ 35th
6. Enfield @ Exposition (SW corner by baseball sign)
7. Water fountains at Mopac
8. Water fountains at Auditorium Shores