MONDO Injury Prevention and Treatment Seminar

Remember to stick around after your long run.  At 8:45 AM, Mondo Sports Therapy will be doing a presentation on injury prevention and treatment at GZLs HQ.,

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. 18-22 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 LB Lake trail loops plus Enfield Triangle as needed for longest routes.

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 out to Enfield (Mozart's). Continue Scenic to Cherry. Wind around to Rockmoor. Left on Rockmoor up to Stevenson. Turn around at that corner (Stevenson@Rockmoor), and return Rockmoor to Cherry to Scenic, etc., retracing your steps all the way to northside trail and to GZLs 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 out to Enfield (Mozart's). Continue Scenic to Cherry. Wind around to Rockmoor. Left on Rockmoor up to Stevenson. Left on Stevenson over to Scenic. Scenic down along river to the big house on the right that has the large open lot next to it, about half way down. Turn around there, and return Scenic, etc., retracing your steps all the way to northside trail and to GZLs 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 out to Enfield (Mozart's). Continue Scenic to Cherry. Wind around to Rockmoor. Left on Rockmoor up to Stevenson. Left on Stevenson over to Scenic. Scenic down along river to hard right corner, which takes you back to Scenic. Left on Scenic at stop sign. Scenic around to Pecos. Left on Pecos up to 35th.  Turn around there, and return Pecos to Scenic, etc., retracing your steps all the way to northside trail and to GZLs 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 out to Enfield (Mozart's). Continue Scenic to Cherry. Wind around to Rockmoor. Left on Rockmoor up to Stevenson. Left on Stevenson over to Scenic. Scenic down along river to hard right corner, which takes you back to Scenic. Left on Scenic at stop sign. Scenic around to Pecos. Left on Pecos up to 35th. Left on 35th over to Mt. Bonnell Road. Right on Mt. Bonnell Road up, up, up to parking lot and base of steps. Turn around there, and return down Mt. Bonnell Rd. to 35th to Pecos to Scenic, etc., retracing your steps all the way to northside trail and to GZLs 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 out to Enfield (Mozart's). Continue Scenic to Cherry. Wind around to Rockmoor. Left on Rockmoor up to Stevenson. Left on Stevenson over to Scenic. Scenic down along river to hard right corner, which takes you back to Scenic. Left on Scenic at stop sign. Scenic around to Pecos. Left on Pecos up to 35th. Left on 35th over to Mt. Bonnell Road. Right on Mt. Bonnell Road up, up, up to parking lot and base of steps. Turn around there, and return down Mt. Bonnell Rd. to 35th to Pecos to Scenic, etc., retracing your steps all the way to Mopac. You will diverge there, and will take southside trail over to the First St. bridge, where you will cross over LB Lake to northside trail and to GZLs HQ. 

16 Miles: Your map is here.. Start at GZLs HQ. Head to northside trail directly towards Mopac. Veterans up to LA Blvd. LA Blvd out to Enfield (Mozart's). Continue Scenic to Cherry. Wind around to Rockmoor. Left on Rockmoor up to Stevenson. Left on Stevenson over to Scenic. Scenic down along river to hard right corner, which takes you back to Scenic. Left on Scenic at stop sign. Scenic around to Pecos. Left on Pecos up to 35th. Left on 35th over to Mt. Bonnell Road. Right on Mt. Bonnell Road up, up, up to parking lot and base of steps. Turn around there, and return down Mt. Bonnell Rd. to 35th to Pecos to Scenic, etc., retracing your steps all the way to Mopac. You will diverge there, and will take southside trail to the Congress Ave. bridge. Cross over on the Congress bridge, where you will cross over LB Lake to northside trail and back to GZLs HQ. 

POINT TO POINT COURSES

16 Miles: Your map is here. Start up at Gateway Cinema parking lot at Stonelake. Stonelake up to Capital of Texas Highway. Left on Cap Texas Hwy, carefully crossing over Mopac on the walkway to access road, left over to church, right up to Jollyville again. Left on Jollyville to Mesa. Right on Mesa down to Far West. Left on Far West down to Balcones (access road along Mopac). Right on Balcones down all the way to Hancock. Left on Hancock over to Bull Creek. Right on Bull Creek down to Jackson. Veer right on Jackson down to 35th. Right on 35th all the way over to Pecos (Dry Cleaners). Left on Pecos down to Scenic. Right on Scenic all the way to hard right hand turn at bottom of Scenic after River. Right onto Scenic and up to Stevenson. Left on Stevenson, Right on Rockmoor. Right on Cherry, around to LA Blvd. LA Blvd back to Mopac. Cross to southside trail, to Congress bridge. Cross up and over LB Lake on Congress 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. RIGHT on Stonelake down to Capital of Texas Highway. Right on Cap Texas Hwy, carefully crossing over Mopac on the walkway to access road, left over to church, right up to Jollyville again. Left on Jollyville to Mesa. Right on Mesa down to Far West. Left on Far West down to Balcones (access road along Mopac). Right on Balcones down all the way to Hancock. Left on Hancock over to Bull Creek. Right on Bull Creek down to Jackson. Veer right on Jackson down to 35th. Right on 35th all the way over to Pecos (Dry Cleaners). Left on Pecos down to Scenic. Right on Scenic all the way to hard right hand turn at bottom of Scenic after River. Right onto Scenic and up to Stevenson. Left on Stevenson, Right on Rockmoor. Right on Cherry, around to LA Blvd. 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. RIGHT on Stonelake down to Capital of Texas Highway. Right on Cap Texas Hwy, carefully crossing over Mopac on the walkway to access road, left over to church, right up to Jollyville again. Left on Jollyville to Mesa. Right on Mesa down to Far West. Left on Far West down to Balcones (access road along Mopac). Right on Balcones down all the way to Hancock. Left on Hancock over to Bull Creek. Right on Bull Creek down to Jackson. Veer right on Jackson down to 35th. Right on 35th all the way over to Pecos (Dry Cleaners). Left on Pecos down to Scenic. Right on Scenic all the way to hard right hand turn at bottom of Scenic after River. Right onto Scenic and up to Stevenson. Left on Stevenson, Right on Rockmoor. Right on Cherry, around to LA Blvd. LA Blvd back to Mopac. Cross to southside trail, to Congress bridge. Cross up and over LB Lake on Congress bridge to northside trail 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. RIGHT on Stonelake down to Capital of Texas Highway. Right on Cap Texas Hwy, carefully crossing over Mopac on the walkway to access road, left over to church, right up to Jollyville again. Left on Jollyville to Mesa. Right on Mesa down to Far West. Left on Far West down to Balcones (access road along Mopac). Right on Balcones down all the way to Hancock. Left on Hancock over to Bull Creek. Right on Bull Creek down to Jackson. Veer right on Jackson down to 35th. Right on 35th all the way over to Pecos (Dry Cleaners). Left on Pecos down to Scenic. Right on Scenic all the way to hard right hand turn at bottom of Scenic after River. Right onto Scenic and up to Stevenson. Left on Stevenson, Right on Rockmoor. Right on Cherry, around to LA Blvd. LA Blvd back to Mopac. Cross to southside trail, to boardwalk and I-35. Cross up and over LB Lake on I-35 footbridge to northside trail and back to HQ.

THE MARATHONS

September 8th (Patagonia): Run with joy!

September 16th (Berlin): Taper madness week 3. 8-12 miles, with last 4 @ MGP. Start time 5:45am.

September 23rd (Buenos Aires): Taper madness week 2. 12-16 miles, with last 6 @ MGP. Start time 5:45am.

September 30th (Portland (ME), Wineglass): Taper madness begins. 14-18 miles, with last 8 @ MGP. CARPOOL: Gather at HQ for carpool 5:15-5:30am to travel up to Big Lots parking at Spicewood Springs and 183 for 18 miles. Gateway Cinema for point to point 16 miles. Option is to run out and back hilly courses listed above, leaving HQ at 5:45am, for 14-16 miles.

October 6th, 7th (St. George, Chicago): 20-24 miles. Add 1-2 miles to your last longer long run, up to that 24 mile max.  CARPOOL: Gather at HQ for carpool 5:15-5:30am to travel up to Big Lots parking at Spicewood Springs and 183 for 20-24 miles.

October 20th (Brooklyn): 18-22 miles. Add 1-2 miles to your last longer long run, up to that 22 mile max.  CARPOOL: Gather at HQ for carpool 5:15-5:30am to travel up to Big Lots parking at Spicewood Springs and 183 for 18-22 miles.

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): 16-20 miles. Add 1-2 miles to your last longer long run, up to that 20 mile max. CARPOOL: Gather at HQ for carpool 5:15-5:30am to travel up to Big Lots parking at Spicewood Springs and 183 for 18-20 miles. Gateway Cinema for point to point 16 miles. Option is to run out and back hilly courses listed above, leaving HQ at 5:45am, for 16 miles.

Nov 18th (Havana, Phillie): 14-18 miles. Add 1-2 miles to your last longer long run, up to that 18 mile max. CARPOOL: Gather at HQ for carpool 5:15-5:30am to travel up to Big Lots parking at Spicewood Springs and 183 for 18 miles. Gateway Cinema for point to point 16 miles. Option is to run out and back hilly courses listed above, leaving HQ at 5:45am, for 14-16 miles.

Dec 2nd (CIM): 12-16 miles. Add 1-2 miles to your last longer long run, up to that 16 mile max. Gateway Cinema for point to point 16 miles. Option is to run out and back hilly courses listed above, leaving HQ at 5:45am, for 12-16 miles.

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): Taper madness week 2. 6-10 miles, with last 3 miles @ HMGP. Start time 5:45am.

Sept 30th (Wineglass Half): Taper madness begins. 8-13 miles, with last 5 miles @ HMGP. 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. Jollyville north of Braker at Randall's parking lot (on east side of street)
2. Mesa @ Steck (Anderson High School)
3. Balcones along Mopac north of 2222/Northfield (on West side of street)
4. Jackson @ 35th
5. 35th @ Pecos (former Dry Cleaners)
6. LA Blvd @ Enfield (Mozarts corner)
7. Water fountains at Mopac
8. Water fountains at Auditorium Shores