Summer Runners – NOT at TxDOT tomorrow 7/26!!!

Tomorrow – Saturday 7/26 we are NOT meeting at TxDOT for our long run!! Instead we are meeting in the Walmart parking lot off Anderson Ln. between MoPac and Burnet Rd. so we can run the Shoal Creek/Great Northern flat loops.

Find your mileage, then your route. Water/Gatorade will be located at Great Northern & Bullard. Your coaches will run the warm up and cool down with you as a group. Once at the start location for the race pace specific distance work, you will run on your own. Focusing on finding your goal race pace and what is comfortable to you. You do not have to run at your goal race pace. You can run your long run pace if that is what you prefer. However, this is a super flat course and a great opportunity to practice race pace. Your coaches will run the loops as well if they choose. Once finished, wait for your group and coaches and cool down together as a group.

FULL MARATHON MILEAGE

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  • San Antonio/Dallas:

o   Green – 12 miles (down week)

o   Yellow/Red – 10 miles

o   Orange – 6 miles

  • Athens: 10 miles
  • NY: 9 miles
  • MCM: 12 miles
  • Chicago: 10 miles
  • Portland: 12 miles
  • Other: 20 miles

So, if you need the following mileage, follow the plans below:

  • 6 miles: 2 mile wu/cd + 2 miles at hmp (1×2 mile loop)
  • 9 miles: 2.5 mile wu/cd + 4 miles at mgp (2×2 mile loops)
  • 10 miles: 2.5 mile wu/cd + 5 miles at mgp (2×2.5 mile loops)
  • 12 miles: 2.5 mile wu/cd + 7 miles at mgp (2×3.5 mile loops)
  • 20 miles: 3 mile wu/cd + 14 miles progression AT run (4×3.5 mile loops – loop 1: mgp + 20 sec, loop 2: mgp + 10 sec, loop 3: mgp, loop 4: mgp – 10 sec)

HALF MARATHON MILEAGE

 San Antonio/Dallas/Shiner

  • Experienced: 9 miles – 2 mile wu/cd + 5 miles at hmp (2×2.5 mile loops)
  • Green/Yellow: 7 miles – 2 mile wu/cd + 3 miles at hmp (1×3 mile loop)
  • Red: 6 miles – 2 mile wu/cd + 2 miles at hmp (1×2 mile loop)
  • Orange: 5 miles – 2.5 miles easy out/2.5 miles medium effort back – follow the 2.5 mile warm up route out and back 

WARM UP & COOL DOWN ROUTES

 3 miles: http://www.mapmyrun.com/routes/view/238974537

Warm-Up:

  • From Chase parking lot head South out of parking lot towards Northcross Dr
  • Left on Northcross Dr
  • Continue Straight thru intersection with Burnet – Northcross Dr becomes St Joseph Blvd
  • St Joseph Blvd becomes Morrow St – Stay on Morrow St
  • Right – Yates
  • Right on Justin Ln
  • Continue on Justin Ln – Becomes Pegram Ave after Burnet Rd Intersection
  • Follow Pegram road as it curves to the left and becomes Vine St
  • Right on Twin Oaks Dr
  • Left on Shoal Creek Blvd
  • Right on White Rock Dr (1st right)
  • Quick Right (1st) – Bullard Dr.
  • Dead ends into Great Northern Blvd

Cool-Down:

  • Turn around and head back the way you came on Bullard
  • Left on White Rock Dr
  • Left on Shoal Creek Blvd
  • Right on Twin Oaks Dr
  • Left on Vine St
  • Keep on road as it becomes Pegram and then Justin Ln
  • Left on Yates
  • Left on Morrow St
  • Continue on Morrow as it becomes St Joseph Blvd and then Northcross Dr
  • Right into Chase parking lot

 2.5 miles: http://www.mapmyrun.com/routes/view/238967179

Warm-Up:

  • From Chase parking lot head South out of parking lot towards Northcross Dr
  • Left on Northcross Dr
  • Right on Burnet Rd
  • Right on Greenlawn Pkwy (2nd right)
  • Left on Shoal Creek Blvd
  • Right on White Rock Dr
  • Right on Great Northern Blvd
  • Continue on Great Northern Blvd to Bullard Drive

Cool-Down:

  • From corner of Bullard Drive and Great Northern head south on Great Northern
  • Left on White Rock Dr
  • Left on Shoal Creek Blvd
  • Right on Greenlawn Pkwy
  • Left on Burnet Rd
  • Left on Northcross Dr
  • Right into Chase parking Lot

 2 miles: http://www.mapmyrun.com/routes/view/303646955

Warm-Up:

  • From Chase parking lot head South out of the parking lot towards Northcross Dr.
  • Right – Northcross
  • Left – Foster
  • Curves Left – Great Northern

Cool-Down:

  • North – Great Northern
  • Curves Right – Foster
  • Right – Northcross back to Chase parking lot

Great Northern Loops Run either at MGP (Marathon Goal Pace) or HMP (Half Marathon Pace)

3.5 Mile Loop: http://www.mapmyrun.com/routes/view/304178105

  • Starting at corner or Great Northern Blvd and Bullard Dr
  • Continue South on Great Northern
  • Left – White Rock
  • Left – Shoal Creek
  • Left – Foster
  • Left – Great Northern back to Bullard Dr.

3 Mile Loop: http://www.mapmyrun.com/us/west-lake-hills-tx/af-gn-3mile-loop-route-198237006

  • Starting at corner or Great Northern Blvd and Bullard Dr.
  • Continue South on Great Northern
  • Left – White Rock
  • Left – Shoal Creek
  • Left – Silverleaf
  • Left – Great Northern back to Bullard Dr.

2.5 Mile Loop: http://www.mapmyrun.com/routes/view/238981259

  • Starting at corner or Great Northern Blvd and Bullard Dr., head East on Bullard Dr.
  • Left on Treadwell Blvd
  • Left on Shoal Creek Blvd (Treadwell Blvd ends)
  • Left on Silverleaf
  • Left on Great Northern Blvd
  • Stay on Great Northern Blvd back to Bullard Dr.

 2 Mile Loop: http://www.mapmyrun.com/routes/view/304176617

  • Starting at corner or Great Northern Blvd and Bullard Dr, head East on Bullard Dr
  • Left on Treadwell Blvd
  • Left on Shoal Creek Blvd (Treadwell Blvd ends)
  • Left on Pinecrest
  • Left – Great Northern back to Bullard Dr.