START TIMES

• 5:45am start from HQ.

THE MAP

Water stations are normal this week. You may want to carry your own water still, if you are starting way before or after the 5:45 start window that water is usually out there, or if you are ad libbing on route variations.

THE ROUTES

3 Miles: Your map is here. Pfluger footbridge to Mopac trail loop.

4 Miles: Your map is here. First St. bridge to Mopac Trail Loop.

5 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. Southside trail to Mopac. Cross LBLake on footbridge at Mopac to Veterans. RIGHT to northside trail and back to HQ.

7 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. At the footbridge that crosses over Barton Creek, go over the creek, and then go LEFT towards Barton Springs Road. Go UNDER Barton Springs Road and follow trail along railroad tracks to the pool area. Go through the pool parking lot and take a right at the end of the parking lot up to the first street (this is the mile repeat course). Left on that street, which is Columbus Drive. Columbus up that short hill and at the end, take a left out of the park. Cross under Mopac to Rollingwood. Stay on Rollingwood to the water stop at Rollingwood Park. Turn around at the water stop and return Rollingwood all the way out to Barton Springs Road at Mopac. Go under Mopac at the corner, and enter the running path along east side of Mopac, going up to and out under Mopac bridge. Cross LBLake on footbridge at Mopac to Veterans. RIGHT to northside trail and back to HQ.

8 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. At the footbridge that crosses over Barton Creek, go over the creek, and then go LEFT towards Barton Springs Road. Go UNDER Barton Springs Road and follow trail along railroad tracks to the pool area. Go through the pool parking lot and take a right at the end of the parking lot up to the first street (this is the mile repeat course). Left on that street, which is Columbus Drive. Columbus up that short hill and at the end, take a left out of the park. Cross under Mopac to Rollingwood. Stay on Rollingwood around to North Peak Road. Turn around at North Peak road, and return Rollingwood all the way out to Barton Springs Road at Mopac. Go under Mopac at the corner, and enter the running path along east side of Mopac, going up to and out under Mopac bridge. Cross LBLake on footbridge at Mopac to Veterans. RIGHT to northside trail and back to HQ.

10 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. At the footbridge that crosses over Barton Creek, go over the creek, and then go LEFT towards Barton Springs Road. Go UNDER Barton Springs Road and follow trail along railroad tracks to the pool area. Go through the pool parking lot and take a right at the end of the parking lot up to the first street (this is the mile repeat course). Left on that street, which is Columbus Drive. Columbus up that short hill and at the end, take a left out of the park. Cross under Mopac to Rollingwood. Stay on Rollingwood around to Bee Caves. Cross Bee Cave to Old Walsh Tarlton. Old Walsh Tarlton down to Wilderness. Right on Wilderness over to Walsh Tarlton. LEFT on Walsh Tarlton down to Thousand Oaks. Turn around at Thousand Oaks, and return Walsh Tarlton up to Wilderness Drive. Take a right on Wilderness over to Old Walsh Tarlton. Left on Old Walsh Tarlton, up to and across Bee Caves Road. This road now changes names to Rollingwood. You will ride Rollingwood all the way out to Barton Springs Road at Mopac. Go under Mopac at the corner, and enter the running path along east side of Mopac, going up to and out under Mopac bridge. Cross LBLake on footbridge at Mopac to Veterans. RIGHT to northside trail and back to HQ.

12 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. At the footbridge that crosses over Barton Creek, go over the creek, and then go LEFT towards Barton Springs Road. Go UNDER Barton Springs Road and follow trail along railroad tracks to the pool area. Go through the pool parking lot and take a right at the end of the parking lot up to the first street (this is the mile repeat course). Left on that street, which is Columbus Drive. Columbus up that short hill and at the end, take a left out of the park. Cross under Mopac to Rollingwood. Stay on Rollingwood around to Bee Caves. Cross Bee Cave to Old Walsh Tarlton. Old Walsh Tarlton down to Wilderness. Right on Wilderness over to Walsh Tarlton. LEFT on Walsh Tarlton down to Thousand Oaks. LEFT on Thousand Oaks around to Regents Park. LEFT on Regents Park over to Chatelaine. RIGHT on Chatelaine over to Liberty Park. Turn around at Liberty Park, and retrace your steps for a while. Return Chatelaine, and then take the first left onto Regents Park. Your next right will be Thousand Oaks Dr, and you’ll take that right onto Thousand Oaks. Thousand Oaks goes to Walsh Tarlton. Take a right on Walsh Tarlton up to Wilderness Drive. Take a right on Wilderness over to Old Walsh Tarlton. Left on Old Walsh Tarlton, up to and across Bee Caves Road. This road now changes names to Rollingwood. You will ride Rollingwood all the way out to Barton Springs Road at Mopac. Go under Mopac at the corner, and enter the running path along east side of Mopac, going up to and out under Mopac bridge. Cross LBLake on footbridge at Mopac to Veterans. RIGHT to northside trail and back to HQ.

14 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. At the footbridge that crosses over Barton Creek, go over the creek, and then go LEFT towards Barton Springs Road. Go UNDER Barton Springs Road and follow trail along railroad tracks to the pool area. Go through the pool parking lot and take a right at the end of the parking lot up to the first street (this is the mile repeat course). Left on that street, which is Columbus Drive. Columbus up that short hill and at the end, take a left out of the park. Cross under Mopac to Rollingwood. Stay on Rollingwood around to Bee Caves. Cross Bee Cave to Old Walsh Tarlton. Old Walsh Tarlton down to Wilderness. Right on Wilderness over to Walsh Tarlton. LEFT on Walsh Tarlton down to Thousand Oaks. LEFT on Thousand Oaks around to Regents Park. LEFT on Regents Park over to Chatelaine. RIGHT on Chatelaine over to Liberty Park. Turn around at Liberty Park, and retrace your steps for a while. Return Chatelaine, and then take the first left onto Regents Park. Your next right will be Thousand Oaks Dr, and you’ll take that right onto Thousand Oaks. Thousand Oaks goes to Walsh Tarlton. Take a right on Walsh Tarlton up to Wilderness Drive. Take a right on Wilderness over to Old Walsh Tarlton. Left on Old Walsh Tarlton, up to and across Bee Caves Road. This road now changes names to Rollingwood. You will ride Rollingwood all the way out to Barton Springs Road at Mopac. Go under Mopac at the corner, and enter the running path along east side of Mopac, going up to and out under Mopac bridge. Cross LBLake on footbridge at Mopac to Veterans. Left on Veterans over to Exposition. RIGHT on Exposition up to 12th Street, the street at the north end of the O. Henry Middle School track. Turn around there, and return Exposition down to LA Blvd, to Mopac, to northside trail and back to HQ.

16 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. At the footbridge that crosses over Barton Creek, go over the creek, and then go LEFT towards Barton Springs Road. Go UNDER Barton Springs Road and follow trail along railroad tracks to the pool area. Go through the pool parking lot and take a right at the end of the parking lot up to the first street (this is the mile repeat course). Left on that street, which is Columbus Drive. Columbus up that short hill and at the end, take a left out of the park. Cross under Mopac to Rollingwood. Stay on Rollingwood around to Bee Caves. Cross Bee Cave to Old Walsh Tarlton. Old Walsh Tarlton down to Wilderness. Right on Wilderness over to Walsh Tarlton. LEFT on Walsh Tarlton down to Thousand Oaks. LEFT on Thousand Oaks around to Regents Park. LEFT on Regents Park over to Chatelaine. RIGHT on Chatelaine over to Liberty Park. Turn around at Liberty Park, and retrace your steps for a while. Return Chatelaine, and then take the first left onto Regents Park. Your next right will be Thousand Oaks Dr, and you’ll take that right onto Thousand Oaks. Thousand Oaks goes to Walsh Tarlton. Take a right on Walsh Tarlton up to Wilderness Drive. Take a right on Wilderness over to Old Walsh Tarlton. Left on Old Walsh Tarlton, up to and across Bee Caves Road. This road now changes names to Rollingwood. You will ride Rollingwood all the way out to Barton Springs Road at Mopac. Go under Mopac at the corner, and enter the running path along east side of Mopac, going up to and out under Mopac bridge. Cross LBLake on footbridge at Mopac to Veterans. Left on Veterans up to LA Blvd. LA Blvd all the way out to Enfield. Right on Enfield over to Exposition. RIGHT on Exposition down to LA Blvd, to Mopac, to northside trail and back to HQ.

18 Miles: Your map is here. Leave HQ, over to Seaholm, and cross on 3rd Street over to Congress. RIGHT on Congress down and across LB Lake on Congress bridge. Left off Congress bridge to southside trail, and take trail back towards Mopac. At the footbridge that crosses over Barton Creek, go over the creek, and then go LEFT towards Barton Springs Road. Go UNDER Barton Springs Road and follow trail along railroad tracks to the pool area. Go through the pool parking lot and take a right at the end of the parking lot up to the first street (this is the mile repeat course). Left on that street, which is Columbus Drive. Columbus up that short hill and at the end, take a left out of the park. Cross under Mopac to Rollingwood. Stay on Rollingwood around to Bee Caves. Cross Bee Cave to Old Walsh Tarlton. Old Walsh Tarlton down to Wilderness. Right on Wilderness over to Walsh Tarlton. LEFT on Walsh Tarlton down to Thousand Oaks. LEFT on Thousand Oaks around to Regents Park. LEFT on Regents Park over to Chatelaine. RIGHT on Chatelaine over to Liberty Park. Turn around at Liberty Park, and retrace your steps for a while. Return Chatelaine, and then take the first left onto Regents Park. Your next right will be Thousand Oaks Dr, and you’ll take that right onto Thousand Oaks. Thousand Oaks goes to Walsh Tarlton. Take a right on Walsh Tarlton up to Wilderness Drive. Take a right on Wilderness over to Old Walsh Tarlton. Left on Old Walsh Tarlton, up to and across Bee Caves Road. This road now changes names to Rollingwood. You will ride Rollingwood all the way out to Barton Springs Road at Mopac. Go under Mopac at the corner, and enter the running path along east side of Mopac, going up to and out under Mopac bridge. Cross LBLake on footbridge at Mopac to Veterans. Left on Veterans up to LA Blvd. LA Blvd all the way out to Enfield. Right on Enfield over to Exposition. RIGHT on Exposition down to LA Blvd, to Mopac, to northside trail back out to Congress. Cross to the south side of the trail and back to HQ.

RACE SPECIFIC WORKOUTS

HERE ARE SUGGESTED LONG RUN WORKOUTS FOR RACES THAT ARE IN THE FUTURE. IF YOU DON’T HAVE A RACE IN MIND, KEEP YOUR FITNESS BY ALTERNATING A LONGER LONG RUN AND A RECOVERY LONG RUN ON SUCCESSIVE WEEKENDS, DEPENDING ON YOUR CURRENT TRAINING LEVELS. (Ex: Alternate a 10-12 mile run with an 8-10 mile run).

·      February 15th (Austin, Mesa, Ft Lauderdale): 8-12 miles with last 4 at MGP.

·      February 22nd (Ventura): 12-14 miles with last 5 at MGP.

·     March 1st (Tokyo): 14-18 miles with last 8-10 at MGP.

·      March 22nd (Rome): 18-20 miles. Add 1-2 miles to your last long run up to that 20 mile max.

·      April 19-20th (Mountains2Beach, Boston, Carmel): 14-18 miles. Add 1-2 miles to your last long run up to that 18 mile max.

·      April 26th (Eugene, Great Woods): 14-18 miles. Add 1-2 miles to your last long run up to that 18 mile max.

·      May 3rd (OC, Vancouver): 12-16 miles. Add 1-2 miles to your last long run up to that 16 mile max.

·     May 24th (Cape Town): 10-12 miles. Back off from last week.

WATER STOPS

1. Auditorium Shores cold water fountains  
2. Tremont Park (corner of Chatelaine and Liberty Park)
3. Rollingwood Municipal Park (north side of Rollingwood between Gentry and Wallis Drive)
4. Water fountains at Mopac
5. Enfield at Exposition (SW corner at baseball sign)