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. Right off Congress bridge to Barton Springs Rd. Stay on Barton Springs all the way out to Rollingwood Dr. Right on Rollingwood. Stay on Rollingwood to the far end of Rollingwood Park. Turn around 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. Right off Congress bridge to Barton Springs Rd. Stay on Barton Springs all the way out to Rollingwood Dr. Right on Rollingwood. Stay on Rollingwood around to Las Lomas Drive. Turn around at Las Lomas, 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. Right off Congress bridge to Barton Springs Rd. Stay on Barton Springs all the way out to Rollingwood Dr. Right on 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 up to Stoneridge (2nd road on the right), and return Thousand Oaks to 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. Right off Congress bridge to Barton Springs Rd. Stay on Barton Springs all the way out to Rollingwood Dr. Right on 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. This will be about 11.8. You can add on a victory lap around the park at HQ or add an extra .1 out and then back at Liberty park if you wish to round up.

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. Right off Congress bridge to Barton Springs Rd. Stay on Barton Springs all the way out to Rollingwood Dr. Right on 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 Enfield. Grab some water and 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. Right off Congress bridge to Barton Springs Rd. Stay on Barton Springs all the way out to Rollingwood Dr. Right on 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 and take the bike path around AHS and back to HQ. If you wish to round up to 16, add .2 mile out and back at Liberty Park.

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. Right off Congress bridge to Barton Springs Rd. Stay on Barton Springs all the way out to Rollingwood Dr. Right on 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 the Mexican American Museum, then turn around and head back to HQ.

20 Miles: Follow the 18 mile route above and continue on the north side of the trail for one more mile before turning 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).

·      April 19-20th (Mountains2Beach, Boston): 14-18 miles with last 8-10 at MGP.

·      April 26th (Eugene): 14-18 miles with last 8-10 at MGP.

·      May 3rd (OC, Vancouver, Charles River): 12-14 miles. Back off from last week.

·      May 24th (Cape Town): 16-20 miles. Add 1-2 miles to your last long run up to that 20 mile max.

·      June 7th (Tunnel): 14-18 miles. Add 1-2 miles to your last longest run up to the 18 mile max.

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)