Inspire all year with Austin FIT

By Coach Gracie M. Alvarado De Garcia

We inspire greatly while racing and training during our runs and walks. Aerobic exercise exerts the largest impact on oxygen uptake and carbon dioxide production (Beachle & Earle, 2008) and, thus, on inspiration, the drawing of air into the lungs.

Inspiration is primarily powered by automatic contracting (Beachle & Earle, 2008) flattening, and downward movement (McArdle et al., 2001) of your diaphragm yielding a negative chest expansion and pressure like a vacuum (Beachle & Earle, 2008). Of all of your respiratory players, the diaphragm has the greatest aerobic capacity and (air) volume displacement; however, your ribs, sternum, and abdominal muscles synchronize with the diaphragm (McArdle et al., 2001).

All in all, for all walks of life, cardiorespiratory exercise, such as running and walking, improves heart and lung function. To maximize your respiratory function, cardiorespiratory training adaptations, and running or walking performances, rhythmically inhale through your nose and exhale through your mouth without holding your breath.

Lastly, aspire to inspire all year; inspire with us during our fall half and full marathon training beginning Aug. 31, 2017 at the TXDOT parking lot located at 150 East Riverside Drive. Registration is now open.

References
Beachle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed.). Champaign, IL: Human Kinetics.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2001). Exercise Physiology (5th ed.). Baltimore, MD: Lippincott Williams and Wilkins.

Set your sights high and your strides will fly!!!

By Coach Gracie M. Alvarado De Garcia

How?

On your next run or walk, explore this with a game. The game is to look ahead at where the top of the trees meet the sky. Keep your sense of awareness and safety for all variables (cars, other people or animals, potholes, etc…) as you do so.

When and where?

Try this on your next run or walk, anywhere you are. If you are on a treadmill, gauge where the top of the tree would meet the skyline, and run or walk to it.

Why?

This elevates your bellybutton and entire body, allowing you to open up your hips, free and elevate your legs, move with your core and glutes, and create and maintain healthy, efficient movement. In essence, running or walking while looking at where the top of the trees meet the skyline develops straightness, forwardness, elevation, and impulsion. Moreover, this builds, maintains, and improves focus, a skill that transfers to all parts of life.

This bellybutton elevation enhances the running flight phase per stride and lightness in both running and walking, which means more speed and more efficiency as our mind and body are engaged to go forward and up instead of pointed downward.

Enjoy this game of focus of setting your sights high to where the top of the trees meet the sky, and please update us on your perspectives and experiences.

Envision yourself

Envision yourself, in the next minute, boldly running or walking 1 mile.
…CONGRATULATIONS!!!!
You ran or walked 1 mile, in 1 minute!!!
How fantastic do you feel?!?!…

By Coach Gracie M. Alvarado De Garcia

Although we are not preparing Triple Crown Winners at Austin Fit, we are preparing each of our champions of all backgrounds for their individual self-defined successes in the marathon, half-marathon, and 10K.

These successes – successful starts, successful growth, successful finishes, and successful retries – all of these successes in Austin Fit’s 21-year history  form the monument of our program and  transcend beyond running or walking. We are blossoming in our second year of new leadership with Linda Brown as our Program Coordinator and are offering spring, summer, and fall training.

It is a delight to share in your interest in Austin Fit. Thank you for stopping bye to check us out. Likewise, we want to share our program with you. Beyond our longevity, professionalism, and experience, our team of coaches, volunteers, runners, and walkers are our grandest attribute. They are the core of Austin Fit, bringing their molded, enriching, variable personalities, talents, skills, goals, and experiences.

We welcome you to visit, register, and openly provide us with your questions and feedback. Ultimately, we hope to welcome you and serve you with our dynamic, ever-glowing, ever-growing, ever-blending Austin Fit family.

Bring your family, friends, peers, and neighbors: bring everyone!!

We accommodate variety, barring potential Triple Crown chasers. Once again, thank you for your interest; we are delighted to connect with you!!!!

Registration is now open for summer training. Click here to register today!

Preparing For A Long Run

By Coach Maria Mondragon

Hope you’re all getting psyched up for Saturday. Treat it as a dress rehearsal. You may want to wear whatever you plan to run with on Race day granting the weather. Take whatever nutrition you plan to use on race day. While appreciate the food put out at the water stops, remember it will not be there on race day. Start a check list for gear needed look at it each day.

You should also be backing off on training this week. You can still do a short distance on Thursday but complete rest on Friday. Sleep well Thursday because you may be tossing and turning Friday night. The few days of rest will allow muscle enzymes responsible for restocking glycogen to store more carbohydrates, needed to build up your energy reserves for a long run.

Drink lots of water the rest of the week. Have plenty of veggies, fruits, whole grains and high fiber. Back off on fats and have fewer proteins.

Examples: potatoes, pastas, baked potatoes, brown rice, sandwiches, bagels with peanut butter, quinoa, whole grains, oatmeal

Your last big meal should be two nights before, that’s tomorrow!

It will give your body time to digest anything you eat so you won’t feel bloated on the morning of the run. You don’t want to feel stuffed on Saturday morning.

On Friday Start eat small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, and fats.

You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches.

Keep drinking water and electrolyte beverages.

Examples: energy bars, bread, cereal, and small sandwiches.

Saturday morning, by now you should know how long it takes you to digest your food. Get up early enough to eat a light breakfast with time for you to digest it before we start. Drink water and electrolytes in small amounts.

Good luck to all of you see you Saturday. Please share with others.

The Immense Importance of Water

By Linda Brown, Austin Fit, Organizer/Director

Water, water everywhere, nor a drop to drink. These famous words by Samuel Taylor Coleridge reveal a lot more than the state of the sailor of the poem ‘The Rime of the Ancient Mariner’. It shows the importance of water to human survival. While the human body may consist 70% water content, it still needs huge amounts of water supply every day to help it sustain this water content and help the body operate normally. Whereas, deficiencies of nutrients such as the macronutrients, vitamins and minerals may take weeks or even years to develop.

The importance of proper water hydration cannot be stressed enough. While our body is extremely flexible on various levels, it still finds it difficult to adapt to dehydration. Even moderate level of dehydration is sufficient to impair the physiological functions of the body. Several studies have shown that fluid loss as little as 2% of body weight can adversely affect circulatory functions and decrease body’s performance, at times causing lasting problems. Some effects of dehydration include: Decreased blood volume; increased heart rate; decreased performance; decreased blood pressure; decreased sweat rate; increased core temperature water retention; sodium retention; decreased cardiac output; decreased blood flow to the skin; increased perceived exertion; increased use of muscle glycogen.

On the other hand, consuming an adequate amount of water gives numerous benefits to the body. It improves the endocrine gland functions of the body and alleviates fluid retention. It also improves the functioning of the liver and helps it stay healthy by increasing the percentage of fat used for energy. Also, if you feel you are not thirsty and don’t need water, it could be because you have not had water for awhile and therefore the natural thirst of the body is affected. Further, if you consume water, you will realize that the natural thirst of the body for water returns with the first few sips. Water consumption improves the metabolic functions of the body and helps redistribute the critical nutrients to their throughout the body. Not only this, water consumption also maintains the blood volume in our body, which is a major supplier to its development.

Lastly, and probably the most importantly, water consumption is the most important supplement that helps us maintain and regulate our body temperatures. So no matter how many clothes we might wear or take off, if we truly want to protect ourselves from cold and heat, improve body temperature regulation by drinking more water.

A good way to keep track of how much fluid is needed is to first determine average daily weight. Use this number as the standard for your normal state. Sedentary men and women should consume on average approximately 13 cups and approximately 9 cups of water per day, respectively. If you’re participating in a fat loss program, drink an additional 8 ounces of water for every 25 pounds you carry above your ideal weight.

Runners and other athletes should drink even more to maintain sufficient body weight index. Ideally, we should consume 14 to 22 ounces of fluid 2 hours before exercise and drink 6 to 12 ounces of fluid for every 15 to 20 minutes of exercise. If exercise exceeds 60 minutes, use of a sports drink can replace both fluid and dwindling muscle glycogen. Though, when exercising for less than 60 minutes, water is the experts’ choice for fluid replacement.

The key goal of drinking more water during and after exercise is to replace the losing sweat and urine water content in our body. Ingest 16 to 24 ounces of fluid for every pound of body weight loss after an exercise bout, especially if rapid re hydration is necessary, as in twice-a-day training. If a fairly regular daily pattern of exercise and water and food consumption is followed, average body weight will provide a very good index of the body’s state of hydration. So don’t bank on the evening drinks for your body’s fluid content. Drink some water in the day to stay healthy and happy.

Drink up!

AustinFITWaterBottle

Starting a New Exercise Program

Exercising regularly to lose weight is number one in my book because exercise increases your metabolism and burns extra calories. Additionally, exercising regularly increases your muscle mass, this also burns more calories. Below, I’ve highlighted a few steps that you might consider when starting a new exercise program:

First, consult with your doctor so that you can get the green light to go forward. This is especially important if you have health concerns.

Second, begin at a gradual progression. In my case, at the beginning of a training season, I’ve learned that running too fast too soon, causes injuries. For beginners, exercising too hard or trying to do too much too quickly can lead to burnout, frustration, and even injuries.

Third, try various exercise routines. For me, I find running a few days a week coupled with other cardio activities like a bicycle or the elliptical machine keeps me motivated and distracts from monotony. I also enjoy mild weight lifting so that I am working different muscles. The variety also helps to find which exercises appeal more.. When you find exercises that appeals to you, you become invested.

Fourth, start an activity log of all your exercise activities. This can be fun and it also keeps you on track with your progress.

Fifth, have FUN! Smile when you are working out. Refer to happy thoughts. You might wear headphones while listening to your favorite music. For me, I enjoy working out with a friend. Working out with a friend provides me with encouragement on days that I am feeling “lazy.”

Sixth, thank God for getting it done through Him. Some days, I just don’t have the motivation to stay steady and consistent. With prayer and trust in God Almighty leading me, through Him, exercising is checked on my lists.

By Linda Brown, Austin Fit Director/Organizer

What Does Diet Really Mean?

“The word ‘DIET’ comes from an ancient Greek word which means ‘mode of living’. Dieting really means our attitude of taking in food. A diet can be the consumption of healthy or unhealthy foods.  A healthy diet is consuming healthy and nutritional foods on a regular basis, a daily practice. People usually start a healthy diet to lose weight and once successful in losing weight, the healthy diet often time stops and the unhealthy diet returns. A healthy diet should become part of our lifestyle.

Consuming healthy and nutritional foods not only help in losing weight, this also helps keep the body fit and fresh.

When shopping for healthy foods, here are a few things to look for: fibrous fruits, low fat foods, vegetables and lean meats. Make efforts to avoid foods that are processed and rich in oils, because foods rich in oils increase the fat and may lead to adverse health issues. Foods rich in oils have a high cholesterol ratio and when there is high cholesterol in the body, again, it may lead to various health issues.  Similarly, to the extent possible, avoid the sugary foods – refined white sugar, high fructose corn syrup, aspartame – because sugar increases weight and it may also affect overall health.

Changing eating habits can be a challenge, but it’s well worth the change.

Start today by making your healthy diet plan that consists of a well-balanced breakfast, lunch and dinner.

Linda Brown, Austin Fit Director/Organizer

Thanks to our Awesome Summer Coaches

There’s nothing better than a cold run and a hot drink!

120516newsletterspring2017

2017 Austin Fit SPRING Training and CAP10K Training Programs

Join USA Fit Austin as we take the guesswork out of starting a healthy lifestyle, and training for a marathon. Our coaches and organizers have been there. We know what it takes to make it across that finish line, and we are here to help you uncover what works for you while you work through our tried and true training programs.
Let’s enjoy something we seldom have in Texas – cold weather! We may not be shoveling snow, but the cooler temps have us excited to get out there and get fit!


Register online at www.AustinFit.com for our spring programs!

Location and Times

Ready to Run
3616 Far West Blvd
Austin, TX 78731
Marathon Training – Starting on 1/7/17 at 7 A.M.
Cap10K Training – Starting on 2/25/17 at 8 A.M.

Boston Marathon Training1/7/17 to 4/15/17 (Boston Marathon on 4/17/17)

Hachie Marathon & 50-Mile Relay Training1/7/17 to 5/5/17 (Hachie Marathon & 50-Mile Relay on 5/6/17)

Statesman Cap10K Training2/25/17 to 4/22/17 (Statesman Cap10K on 4/23/17)

USA FIT Austin’s SPRING Training Program is back with Boston Marathon Training, led by Ryan Hess a repeat Boston qualifier; Hachie 26.2 marathon & 50-mile Relay, and Cap10K training, led by USA FIT Austin Certified Coaches.

These programs have experienced coaches to help with all pace groups, run and run/walk intervals. We accommodate all fitness levels for the marathon/50-mile relay and the 10K training programs.  For Boston Marathon training, this is an ideal opportunity to train with other Boston qualifiers. Additionally, the Boston Marathon Training is a great training opportunity for those who aspire to qualify in the future.  Austin Fit is going into its 22nd year in Austin and our success has always been our commitment to get more people to the finish line of their goal race.

The USA FIT Austin SPRING training experience includes:

  • Goal-oriented training program in a fun, friendly, non-intimidating environment
  • 20% off Ready to Run Discount (excluding watches, GPS, etc.)
  • Easy-to-follow weekly training schedules for all abilities.
  • Coach-led and coach-supported Saturday long runs with USA Fit certified and experienced coaches for all pace and ability levels
  • Educational Seminars on important training, nutritional and racing information
  • USAFIT Austin SPRING or Cap10K training shirt and safety shoe tag
  • Weekly informative newsletters
  • Social group events i.e., happy hour, etc.

 For additional membership information or to register online, please visit us at www.AustinFit.com!

UPDATE! No Run after all, lightning sited at our meeting location! Be safe everyone! See you next week!

Running Safety by Austin FIT Coach Kathleen

Running Safety
By Coach Kathleen

There has been a string of assaults on female runners in the Austin area recently.  Here are some tips on how you can avoid becoming a victim:

  1. Run with a group, another person, a dog – not alone
  2. Tell someone your route, when you are leaving, when you should be returning
  3. Alter your route – don’t run the same route the same way on the same days
  4. Don’t publish your route on social media
  5. Carry your phone (consider activating the tracking feature)
  6. Carry a defensive device like pepper spray ($10 on Amazon.com), mace, a whistle
  7. Put up a fight: “SING” – Solar plexus, instep, nose, groin
  8. Be loud – yell for help
  9. Take a self-defense class
  10. Be visible: run against traffic, wear reflective clothing, blinking lights, carry a flashlight
  11. Practice safety: don’t assume drivers see you; don’t assume cars will stop at a stop sign or traffic light
  12. Wear your road ID – shoe tag
  13. Be aware of your surroundings:no earbuds
  14. Trust your intuition if a person or situation seems unsafe

Staying Hydrated by Austin FIT Coach Dan

Staying Hydrated
By Coach Dan

danscaledanwaterbottle

In coach comment #4 we discussed the importance of staying hydrated during your long-runs and races.  We also mentioned that, to accomplish this, you must begin your run properly hydrated and must drink enough fluid to replace what you are losing through sweat and respiration.  In order to replace your fluid losses, you must know how much you are losing.

Next Saturday, Red Group half marathon trainees will complete a long-run of 5 miles, full marathoners will run 7 miles.  Your distances are becoming longer, ensuring that you stay properly hydrated is becoming increasingly important.

If you are interested, after your long run, your coaches can to help you estimate your hydration requirements.

The process is very simple:

Throughout Friday, be sure to completely hydrate.  Consume an amount of fluid ounces equal to ½  the number of your lbs. of body weight

Body weight (lbs.) = Required ounces of fluid on rest day 2

Show up at TXDOT with a full water bottle and report in to your Pace Coach no later than 6:45
15 to 20 minutes before you begin your run, you can weigh in (with your full water bottle)
You complete your run
We record your finish time
You weigh in again (with your not-so-full or completely-empty water bottle)

The difference between your first and second weigh-in (in ounces) will be a good estimate of how dehydrated you are after your long-run.

To promptly rehydrate, we recommend that you then drink an amount of water equal to 150% of the weight lost between your first and second weigh-in. For instance, if you lose 1 lb. or 16 ounces, you would want to rehydrate by drinking 24 ounces.

Prompt rehydration will speed your recovery from your long-run and will help improve your performance when you train on Monday.

We will email each of you the results of your hydration test.  You can use it to determine how much fluid to drink on your next long run.

If you would like to take part in the hydration test, please reply to this email.  Include your name and the distance that you will run next Saturday.

The History of Marathons

By Coach Dan, Red Group Head Coach
October 2016

Welcome to the fifth week of your Austin Fit Fall Training Program.   This Saturday, half marathoners will complete a 5 mile long-run.  Full Marathoners will run 7 miles.  That is more than 38% and 26% of your total respective marathon goal distances.

You may want to match you growing physical ability with an associated demonstrable expansion of your intellectual prowess regarding marathoning.  (This is useful when having to deflect boorish doubters of your athletic efforts).  After all, when you work this hard at a goal, no one has the right to spoil your party.

Believe me, nothing will silence those who question the sanity of preparing to run a 13.1 or 26.2 mile race better than demonstrating that you have a  greater grasp of classical history than they do.

You’re right!  It is “above and beyond” the duties of your coaching staff to provide you with this information.  However, our concern about your welfare extends beyond Saturday morning and weekday training efforts.  First, in response to the boorish inquirer’s predictable question: “why would you or anyone else run 13.1 or 26.2 miles?”  And their pronouncement that “you or anyone else that would attempt such a feat is obviously insane!”

Don’t leave the party early, apologizing for or feeling embarrassed about your athletic achievements to date or your lofty marathon goal. Consider countering with several questions of your own.  Ask the boorish individual:

  • Do you know why marathons are called marathons?
  • Do you know who ran the first marathon?
  • Did you know what role the first marathoner played in “saving democracy for the world”?
  • Do you know why marathons are 26.2 miles long?

You then may look at them sympathetically and exclaim “you apparently don’t know much about ancient history, or very much about what the British Royal family was up to in the early 19th century.”

Your questioner will undoubtedly look at you with a blank stare.  You can then, with the information provided in this communication, provide them with an answer that will both impress them (and everyone within earshot) with your background in Classical history and more importantly, silence the sedentary boor for the remainder of your social encounter (They may leave the party early!)

Philippides, an Athenian by birth, was the original “marathoner”.  He was employed as a herald or “Day Runner”.  He was the ancient Greek version of “Federal Express” and made his living quickly running news and messages back and forth between Greek City States.  The Greek city states, with the world’s first democratic governments, were constantly under threat by the monarchs of the large kingdom of Persia

On August 12th  of 490 BC, Persian King Darius invaded Greece; intent upon destroying Athens.  His navy landed the Persian Army of 50,000 soldiers and marines on the Greek Coast at a place called Marathon.  The Athenian army was about 11,000 men.  The invasion was the culmination of the first attempt by Persia to subjugate Greece.

Before leaving Athens and heading toward Marathon to confront the invading Persians, Miltiades, the general of the Athenian army decided he really could use some assistance.  So he sent Philippides over the mountains to Sparta to ask the Spartans to send their army to join the Athenians at Marathon.

Philippides “lit out” for Sparta; a 150 mile run over mountainous terrain.  He covered the 150 miles in 36 hours (a 14:42) per mile pace.  By the way, I know that a 14:42 per mile pace will not impress some of you.  But in Philippides defense: it was August 12th and very, very warm; aid stations were few and far between; running shoes had not yet been invented; and, oh yeah, I forgot to mention, he was running up and down steep mountain trails.

                                

 The Spartans indicated that they were certainly willing to come to the aid of the Athenians.  But, there was a glitch. Their religious laws prevented them from going to war until the moon was full.  That delay meant Spartan soldiers would not likely be at Marathon in time to help the Athenians.

Philippides ran the reverse 150 miles (same mountains) back to Marathon to deliver the bad news to Miltiades that the Spartans would not be arriving any time soon.

Evidently, Miltiades was not fazed by the lack of Spartan participation.  He promptly took his 11,000 Athenians, including Philippides, and attacked King Darius’s 50,000 Persians.

                            

 The result of the unexpected Athenian assault was a Persian rout!  Persians fled back to their ships in disarray.  The Athenian victory was complete.  The Persians lost more than 6,400 men.  Athenians casualties were 192.

Athenian General Miltiades wanted to get the word of the victory at Marathon back to Athens immediately.  He was also wanted to warn the citizens of Athens that there could well be a second Persian assault against Athens itself.  He wanted the city to prepare for that possibility.

So Philippides, after running the 300 miles round trip to Sparta from Marathon and then fighting the Persians, gets tasked with the job of running to Athens to carry General Miltiades’ message.

The run to Athens was 21.4 miles.  It included a very steep initial climb of more than 5 kilometers, a westward climb along the eastern and northern slopes of Mount Penteli to the pass of Dionysos, and then a straight southward downhill path to Athens.

                                
Overheated, dehydrated, exhausted, in August heat, in full armor, Philippides ran the 22 mile mountain trail at an average 8:11 pace.  (You won’t be wearing body armor during your marathon.)

He burst through the doors of the Athenian Senate and shouted Hail! We are victorious! And died. (You won’t be doing that after your marathon.)
The first marathon race was held at the first modern Olympic games in Athens in 1896.  The race course was 25 miles, following a longer but less challenging route from Marathon to Athens than the one traversed by Philippides.
25 miles remained the more or less standard length for marathons until 1907.  At the 1908 Olympic Games in London the course was extended increased to 26.2 miles to accommodate the British royal family.
Queen Alexandra requested that the race start on the lawn of Windsor Castle (so the littlest royals could watch from the window of their nursery)
                                                Image result for little royals queen alexandra 1908                       
and finish in front of the royal box at the Olympic stadium—a distance that happened to be 26.2 miles (26 miles and 385 yards).
                                                                        Image result for queen alexandra 1908
That increased marathon mileage was formally adopted by the International Amateur Athletic Federation in1921.  Marathons have been 26.2 miles (42.195 kilometers) in length ever since.

Fall Group Picture Day on Saturday, October 1st at 7 a.m.

#TuesdayTip! Fall Group Picture Day on Saturday, October 1st – Fall Fitters, please wear an Austin Fit shirt on 10/1 for picture day! We’ll take a group picture at 7 AM sharp before rolling out for a boardwalk/trail run!

#MotivationMonday, Austin Fit!

#MondayMotivation Austin Fit! Congrats Summer and Fall Fit for knocking out some hills Saturday! Yes, hills are tough, but remember running inclines, either on a hill outdoors or on a treadmill, is a form of resistance training that builds up the muscles in your calves, quads, hamstrings, and glutes. And, because hills build strength in the lower-extremities, there’s less risks of running related injuries. Great job everyone.

Nutrition by Austin FIT Coach Dan

Nutrition
By Coach Dan

Our Saturday long-run times are beginning to exceed an hour in length.  An hour of endurance effort is sufficient to lower your body’s stored energy reserves (glucose in your blood and glycogen in your muscles cells).  It is time to begin a conversation about nutrition strategies that will aid you in having the energy available to get the most out of your training and to achieve your half or full marathon goal.

Nutrition is a complex topic and, during your marathon training, there will be a few “coach comments” on the subject.

Let’s start by addressing two questions about carbohydrate:

  • Why is carbohydrate important
  • How much carbohydrate do you need daily and when?

“An athlete who exercises in a carbohydrate depleted state experiences larger increases in stress hormones and greater disturbances of many immune function indicators.  By consuming carbohydrates during exercise, one can limit exercise induced immunosuppression. ”Gleeson M, Lancaster GI, Bishop NC. Nutritional Strategies to minimize exercise-induced .  Can J Appl Physiol 2001;26 (Suppl):s23-35

Key Functions of Carbohydrates:

  • Your best source of energy to meet your needs in training and competition:  Marathoners typically train and compete at 65% or more of VO2 max.  At these levels of intensity, your oxygen availability is limited   Carbohydrate require less oxygen to “burn” than protein or fat.  This makes it a vital source of energy during high-intensity exercise when your body cannot process enough oxygen to meet its needs.
  • “Bonk” prevention: Carbohydrates are an essential source of fuel for the brain and nervous system.  When you are not consuming enough carbohydrate, you are more likely to “hit the wall” become weak, irritable, disoriented, lethargic.  Simple tasks (like finishing the marathon) will seem difficult.
  • Aid in improving body composition: To burn the most fat possible, your body must simultaneously break down a certain amount of carbohydrate.  Consuming a diet adequate in carbohydrate essentially ensures you will metabolize more fat.
  • Preserve proteins: Consuming adequate amounts of carbohydrate spares your body from using protein (from your muscles or your diet) as a source of energy.  Using protein as a fuel is undesirable because you need adequate protein to grow, maintain and repair body tissues, as well as synthesize hormones and enzymes.

Timing Carbohydrate Intake:

  • Consuming carbohydrates before and during training or competition will improve your performance.  It will enable you exercise or compete longer and and finish stronger.
  • Carbohydrate consumption after exercise will ensure that you have the energy stores in your muscles and liver that you will need for your next training session.

How much carbohydrate will you need on any given day?  A rough estimate will depend upon how many hours of training you include in that day and how much you weigh.

Click on the attachment.  When it comes up, you may have to click on “enable editing”.  Type in your weight.   The template will provide you with an estimate of your daily carbohydrate requirements. CLICK HERE for Attachment!

Come Run With Us

 AustinFITBanner
 New Members, use promo code austin2016 to receive $10 off registration; New & Returning Members, use promo code #‎teamfit‬ to receive $15 off registration when you sign up for Team FIT. Team FIT promo ends tomorrow evening. Visit us at www.austinfit.com to register for our summer training starting June 11th.

Join Austin FIT June 11th at 6:30am,

at 150 East Riverside Drive, one block east of Congress Avenue to become a part of our dynamic group of marathoners!

Come Run With Us and have fun, challenge yourself, make great friends, all while having a one of a kind experience.  Our Members receive:

  • Training that starts at your comfort level
  • Ability-based Saturday morning group runs
  • Training schedules to help you improve from week to week
  • Encouragement and expertise from trained coaches
  • An Austin FIT technical T-shirt
  • Camaraderie and social events, Informational seminars, discounts, occasional sponsor discounts and most importantly – FUN.

And if you’re looking for the next challenge, add Team FIT to your training experience this summer! Click here to learn all about Team FIT. Or, email our Team FIT Head Coach, Janice Chapman at: jchapman1322@gmail.com

 

Make every second of your summer count with Austin Fit!

Make every second of your summer count with Austin Fit!

Join Austin Fit this summer, as we become better athletes, better runners, and better people.  Beginners, intermediate, advanced – everyone has a place in our marathon and half marathon-training program.  If you bring the ambition and the positive attitude, we will supply the camaraderie, the incredible memories, and the life-long friendships.

Join Austin FIT June 11th, 6:30am, at 150 East Riverside Drive, one block east of Congress Avenue to become a part of our dynamic group of marathoners.

The Austin FIT marathon and half marathon experience includes:

  • A supportive training environment where our focus is not only healthy lifestyles, but also lifelong bonds.
  • Knowledgeable coaches.
  • Pace groups for different fitness levels – there is a group and a training program for EVERYONE.
  • Weekly schedules, track workouts, and hill running.
  • Useful seminars and weekly newsletters.
  • Store and race discounts, fun activities, and more!

And if you’re looking for the next challenge, join Team Fit this summer! 

Dynamic, high-energy tempo runs, track workouts, and core/strength training, topped off with yoga inspired stretching.  If you want a workout to help you tackle a hectic workday, Team Fit is the endorphin filled pick me up you need.  Accomplish your running goals, get in the best shape of your life, and feel amazing with our next-level training program.

For additional membership information or REGISTER TODAY online.  We can’t wait to have a memorable training season with you!

Run For Fun

Beyond the shallow depth of sheer looks, I soon realized that running with both strangers and friends alike had an amazing side effect…. Fun! Every group of runners have that one guy who would do better as a standup comedian. Every group has that one guy who has figured out the ins and outs of business success. Every group has that one girl who knows the secret to a happy life. Every run has its own dimension and degree of fun. If you don’t have a deep and profound reason to run, there you go! At Austin Fit we run for fun! Now is the perfect time to start your exercise regimen – run or walk with Austin Fit training program for the Cap10K race. Below, I’ve highlighted a few tips for getting started with your “Run for Fun” regimen:

First, consult with your doctor so that you may receive the green light to go forward with running, walking, cycling, weight lifting, or whatever exercise regimen you decide. This is especially important if you have health concerns.

Second, begin at a gradual progression. In my case, at the beginning of a training season, I’ve learned that running too fast too soon, causes injuries. For beginners, exercising too hard or trying to do too much too quickly can lead to burnout, frustration, and even injuries.

Third, try various exercise routines. I find running a few days a week coupled with other cardio activities like cycling or the elliptical keeps me motivated and distracts from monotony. Light weight lifting so that I am working different muscles is an ideal addition to my exercise program. Meeting back up with my running group for an exciting FUN run at a conversational pace seals the deal for my weekly exercise activities.

Fourth, start an activity log of all your exercise activities. This can be fun and it also keeps you on track with your progress. However, it this part proves no FUN, skip this step for now.

Fifth, RUN for FUN! Smile… Refer to happy thoughts.

Sixth, thank God for getting it done through Him. Some days, I just don’t have the motivation to stay steady and consistent. With prayer and trust in God Almighty leading me, through Him, exercise is checked off my lists.

Linda Brown
Director, Austin Fit Running Program

Fall Saturday Routes – 2/6/2016

Austin Full– 8 Mile Route
http://www.mapmyrun.com/routes/view/973898749

• East out of TXDOT
• Right – Austin Fit Blvd
• Right – Congress Ave and go around the Capital
• Continue straight on Congress to end
• Cross MLK and pickup sidewalk beside the Blanton Museum
• It will continue alongside Speedway
o There is some construction on Speedway, so follow sidewalk to the right side of Speedway until end of construction.
• Straight on Speedway
• Water Stop inside Jester just before 21st (go up the stairs and enter through double doors – there’s a Wendy’s sign right side of Speedway)
• Continue on Speedway
• Left – 31St Street
• 3rd Right to get back on Speedway (curves to the right back onto Speedway)
• Right – 40th St
• Right – Duval
• Water Stop – Duval @ 32nd St – mile 4.5
• Continue straight on Duval to end
• Veer left – San Jacinto and continue it through Campus
• Continue straight on San Jacinto to end
• Right – Caesar Chavez (1st St)
• Left – Congress back to TXDOT

Austin Half – 6 Mile Route
http://www.mapmyrun.com/routes/view/979967859

• East out of TXDOT
• Right – Austin Fit Blvd
• Right – Congress Ave and go around the Capital
• Continue straight on Congress to end
• Cross MLK and pickup sidewalk beside the Blanton Museum
• It will continue alongside Speedway
• There is some construction on Speedway, so follow sidewalk to the right side of Speedway until end of construction.
• Straight on Speedway
• Water Stop inside Jester just before 21st (go up the stairs and enter through double doors – there’s a Wendy’s sign right side of Speedway)
• Continue on Speedway to San Jacinto
• Right – San Jacinto and continue it through Campus
• Continue straight on San Jacinto to end
• Right – Caesar Chavez (1st St)
• Left – Congress back to TxDot

 

 

 

Fall Saturday Routes – 1/30/2016

WK24F-10 MI
http://www.mapmyrun.com/routes/view/965753057
The entire Town Lake Loop Starting with the boardwalk. Various water stations and Restrooms available on the Trail.

WK24F-8MI
http://www.mapmyrun.com/routes/view/965757125
• -Rt. on Austin Fit Blvd.
• -Rt. on Riverside
• -Rt. on pfluger Ped. Bridge
– Take Swirly Twirly down to the trail
• -Take trail towards Mopac
• -Water shortly after Mopac ped bridge ( ~3 mi.)
• -Head up Veterans to Lake Austin Blvd.
• -Lft. on Lake Austin Blvd.
• -Rt. on Enfield
• -Rt. on Exposition
• -Lft. on Lake Austin Blvd.
• -Rt. on Veterans
• -water at same spot as earlier( ~6 mi.)
• -Continue on veterans around Austin high and take L.A.B. to Cesar Chavez (Lance Armstrong Bikeway)
• -Take Cesar Chavez to Congress (make sure and get on the S. side on Cesar ASAP)
• -Rt. on congress to Statesmen Parking lot. (cut through this lot to get home)

Fall Saturday Route – 1/23/16

WK23F-12MI
http://www.mapmyrun.com/routes/view/961432513

• Rt Austin Fit Blvd.
• Lft. Riverside
• Rt Travis Heights
• Rt. E Live Oak
• Lft. Eastside
• Cross St. Eds Dr. to cont into campus.
• Water at Building ~2 MI
• Make last Lft. (Moody) if you hit Congress you went too far.
• Moody deadends into Andre. Rt Andre
• Lft. Woodward
• Lft. Parker
• Water at Mable Davis ~4MI
• Cont Parker
• Lft Woodland
• Woodland turns into Annie
• Water at Annie/1st St ~7MI
• Cont Annie
• Lft. 5th
• Rt. Mary
• Cross Lamar ( turns into Hether)
• Hether dead ends into Bluebonnet
• Rt Bluebonnet
• Bluebonnet curves into Melridge then turns into Robert E Lee
• Water in Barton Springs Parking Lot ~9MI
• Right on Barton Springs
• Right on Riverside back to Austin Fit blvd/TxDot (12 miles)

Fall Saturday Routes – 1/16/2016

WK22- 21MI
http://www.mapmyrun.com/routes/view/957474271

– Rt. AustinFit Blvd.
– Rt. riverside
– Lft. Congress
– Rt. Ben White
– Rt. 1st St
– Water S 1St /Cardinal~3MI
– Lft. Cardinal
– Rt 5th
– Cross Barton Springs to go through Butler Park.
– Water and RR at Butler Park ~6MI
– Cont through butler park and head towards Mopac on Town lake trail
– Water at Mopac Ped Bridge ~ 8MI
– Lft. Veterans
– Lft. Lake Austin Blvd.
– Rt. Exposition
– Water in front of Casis Elementary~10MI
– Cont on Exposition
– Rt 35th st.
– Lft. Jefferson
– Rt. BullCreek
– Water on Bullcreek/Jackson ~12MI
– Cont on Bullcreek
– Rt. 45th
– Lft. ShoalCreek
– Water Shoal Creek/Allendale~14MI
– Rt. Allendale
– Rt. Woodview
– Rt. 49th
– Lft. Shoal Creek
– Lft 45th
– Water 45th/Duval ~ 17MI
– Rt. Duval
– Lft. San Jacinto
– Water San Jacinto/MLK~19
– Cont San Jacinto
– Rt on Cesar Chavez
– Lft Congress
– Lft Riverside to TxDOT

WK22-8MI
http://www.mapmyrun.com/routes/view/957481055
– Rt. AustinFit Blvd.
– Rt. riverside
– Lft. Congress
– Rt. Ben White
– Rt. 1st St
– Water S 1St /Cardinal~3MI
– Lft. Cardinal
– Rt 5th
– Cross Barton Springs to go through Butler Park.
– Water and RR at Butler Park ~6MI
– Cont through butler park and head towards Pfluger Bridge
– Cont. N on Lamar
– Rt. W 9th St.
– Rt Congress
– Lft. Riverside to TxDOT

There’s nothing better than a cold run and a hot drink!

120516newsletterspring2017

2017 Austin Fit SPRING Training and CAP10K Training Programs
Join USA Fit Austin as we take the guesswork out of starting a healthy lifestyle, and training for a marathon. Our coaches and organizers have been there. We know what it takes to make it across that finish line, and we are here to help you uncover what works for you while you work through our tried and true training programs.

Register online at www.AustinFit.com for our spring programs!

Location and Times

Ready to Run
3616 Far West Blvd
Austin, TX 78731
Marathon Training – Starting on 1/7/17 at 7 A.M.
Cap10K Training – Starting on 2/25/17 at 8 A.M.

Boston Marathon Training1/7/17 to 4/15/17 (Boston Marathon on 4/17/17)

Hachie Marathon & 50-Mile Relay Training1/7/17 to 5/5/17 (Hachie Marathon & 50-Mile Relay on 5/6/17)

Statesman Cap10K Training2/25/17 to 4/22/17 (Statesman Cap10K on 4/23/17)

USA FIT Austin’s SPRING Training Program is back with Boston Marathon Training, led by Ryan Hess a repeat Boston qualifier; Hachie 26.2 marathon & 50-mile Relay, and Cap10K training, led by USA FIT Austin Certified Coaches.

These programs have experienced coaches to help with all pace groups, run and run/walk intervals. We accommodate all fitness levels for the marathon/50-mile relay and the 10K training programs.  For Boston Marathon training, this is an ideal opportunity to train with other Boston qualifiers. Additionally, the Boston Marathon Training is a great training opportunity for those who aspire to qualify in the future.  Austin Fit is going into its 22nd year in Austin and our success has always been our commitment to get more people to the finish line of their goal race.

The USA FIT Austin SPRING training experience includes:

  • Goal-oriented training program in a fun, friendly, non-intimidating environment
  • 20% off Ready to Run Discount (excluding watches, GPS, etc.)
  • Easy-to-follow weekly training schedules for all abilities.
  • Coach-led and coach-supported Saturday long runs with USA Fit certified and experienced coaches for all pace and ability levels
  • Educational Seminars on important training, nutritional and racing information
  • USAFIT Austin SPRING or Cap10K training shirt and safety shoe tag
  • Weekly informative newsletters
  • Social group events i.e., happy hour, etc.

For additional membership information or to register online, please visit us at www.AustinFit.com or email info@AustinFit.com

Fall Saturday Routes – 1/9/2016

WE MEET AT REDEEMER SATURDAY MORNING AT 7AM FOR OUR THIRD FIELD TRIP

WK21- 7 MI
http://www.mapmyrun.com/routes/view/952053595

– head W towards Mopac on Anderson
– lft Northcross
– Rt Foster
– Lft. Great Northern
– Water Great Northern/ Far West Ped Bridge ~2 MI
– Take Far West Ped Bridge and head west on Far West
– Rt Mesa
– Rt Running Rope
– Water Running Rope/ Chimney Corners~4MI
– Rt Chimney Corners
– Lft. Far West
– Take far west ped bridge back to Great Northern
– Water under bridge ~5.5MI
– Head North on Great Northern
– Rt Foster
– Lft Northcross
– Rt Anderson back to Redeemer

Wk21-11MI
http://www.mapmyrun.com/routes/view/952048701

– head W towards Mopac on Anderson
– lft Northcross
– Rt Foster
– Lft. Great Northern
– Water Great Northern/ Far West Ped Bridge ~2 MI
– Take Far West Ped Bridge and head west on Far West
– Rt Ladera Norte ( Have fun! ) Water at top ~5MI
– Rt at Valburn
– Rt at Greystone
– Water at Greystone/ Chimney Corners ~ 6+MI
– Cont on Greystone
– Rt Wood Hollow
– Lft Far West
– Take Far West Ped Bridge to get to Great Northern
– Water at Great Northern ~8 MI
– Head North on Great Norhtern
– Rt Greenlawn
– Lft Burnett
– Rt Richcreek
– Lft Woodrow
– Rt Morrow
– Lft Watson
– Lft Anderson back to Redeemer

Fall Saturday Routes – 1/2/16

WK20-9MI
http://www.mapmyrun.com/routes/view/949237575
• Rt. Austin Fit Blvd.
• Lft. Riverside
• Rt. Travis Heights
• Rt. Avondale
• Lft. Alta Vista
• Rt. Annie/Woodland Ave.( Same street could be named either)
• Lft Congress
• Rt Mary
• Lft on S 1st
• Rt. Live Oak
• Rt Bouldin
• Lft Annie
• Rt S 5th
• Rt on Barton Springs(Water at Butler park ~3.5 MI)
• Cross over Congress to trail head
• Go lft under congress bridge to take trail head towards Mopac
• Rt on Mopac Ped bridge( water on left~6MI)
• Cont on trail towards 35
• Under Pluger bridge is a water fountain ~8 MI
• Take stairs up pfluger brigde to Riverside
• Lft on Riverside to TxDOT

WK20- 10 MI
• Do the 9 MI route and then a 1 mi add on

Fall Saturday Routes (12/26/15)

WK19F-18 MI
http://www.mapmyrun.com/routes/view/943954999

– Rt Riverside
– Lft. Congress
– Rt Oltorf
– Lft. 5th
– Rt Cardinal
– Lft Garden Villa
– Water at Banister/Garden Villa ~ 3MI
– Rt. Banister
– Rt Southridge Dr
– Rt. Clawson
– Lft Lightsey
– Curves into DelCurto
– Lft Bluebonnet
– Water at Bluebonnet/Lamar~ 5 MI
– Cross over Lamar
– Lft. Arpdale
– Rt. Rabb
– Lft. Fourtune
– Lft. Wilke
– Rt Barton Hills
– Lft. Robert E Lee
– Water at police memorial Fountain~7MI
– Cross over Barton Springs
– Take trail towards Mopac
– Water at Mopac Ped Bridge ~9MI
– Lft. Veterans
– Lft. Lake Austin Blvd.
– Rt. Exposition
– Water at Exposition and 35th~12MI
– Rt 35th
– Lft Jackson
– Lft. Bull Creek
– Rt. 45th
– Water at 45th and Duval ~ 15MI
– Rt Duval
– Lft San Jacinto
– Rt. Cesar Chavez
– Lft. Congress
– Cut through Statesmen Parking lot to get to TxDOT
WK19F-8MI
http://www.mapmyrun.com/routes/view/943973427

– Rt Riverside
– Lft. Congress
– Rt Ben White
– Veer Rt to Banister
– Water Banister/Garden Villa ~3 MI
– Cont on Banister
– Rt Morgan
– Rt Clawson
– Lft Lightsey
– Curves into DelCurto
– Lft Bluebonnet
– Water at Bluebonnet/Lamar~ 5 1/2MI
– Rt Lamar
– Rt Barton Springs
– Take Barton Springs into dead ends of Statesmen parking lot to get to TxDOT

8MI ALT
http://www.mapmyrun.com/routes/view/947500669

– Rt Riverside
– Lft. Congress
– Rt Ben White
– Veer Rt to Banister
– Water Banister/Garden Villa ~3 MI
– Cont on Banister
– Rt Morgan
– Rt Clawson
– Lft Lightsey
– Curves into DelCurto
– Lft Bluebonnet
– Water at Bluebonnet/Lamar~ 5 1/2MI
– Cross over Lamar to cont. on Bluebonnet
– Rt Hether
– Lft. Kinney
– Rt. to Cont. Kinney
– Rt Barton Springs
– Take Barton Springs to Statesmen P lot to take short cut to TxDOT

Fall Saturday Routes (12/19/2015)

WK 18F-10 MI
http://www.mapmyrun.com/routes/view/938033041

Do entire Town Lake loop Starting with the boardwalk. Various waters and Restrooms avail on Trail.

WK18F-12MI
http://www.mapmyrun.com/routes/view/939077869

  • Do the entire Town lake loop until you get to Butler Park.
  • Make Rt into Butler Park
  • Cross over Barton Springs to cont on Dawson
  • Lft. Milton
  • Lft Bouldin
  • Rt. Barton Springs
  • Barton Springs dead ends into Congress trail head and then take rt on trail back to Txdot.

Various waters/restrooms are available on Trail.

Fall Saturday Routes (12/12/15)

WK 17-14 MI

http://www.mapmyrun.com/routes/view/936359661

  • Rt Austin Fit Blvd.
  • Lft Riverside
  • Rt Travis Heights
  • Rt Live Oak
  • Lft East Side
  • Water at St. Eds ~2MI
  • Go to Congress, Lft. Congress
  • Rt Lightsey
  • Lft S 1st and quick Rt Cardinal
  • Water at Cardinal ~3 1/2mi
  • Rt 5th
  • Lft Mary
  • Cross of Lamar at stoplight turns into Hether
  • Water at Hether /Kinney ~5 ½ MI
  • Rt on Bluebonnet, curves into Meldridge and also Robert E Lee.
  • Water at officer memorial ~ 6 1/2MI
  • Cross over Barton Springs and take trail.
  • First Lft on bridge to head towards Mopac
  • Water at mopac Ped Bridge ~8MI
  • Take trail towards 35 ( various waters along the way)
  • Pop off trail and cross Cesar Chavez at 1st
  • Lavaca heading N towards capital
  • Rt 11th
  • Lft into Capitol
  • Go around capitol to Jester building for water ~11 1/2MI
  • Turn around at Jester building to head down congress
  • Lft Riverside to TxDOT

WK17-7MI

http://www.mapmyrun.com/routes/view/936360639

  • Rt Austin Fit Blvd.
  • Rt Riverside
  • Lft. Congress
  • Rt. Lightsey
  • Lft. 1st st to a quick rt Cardinal
  • Water on Cardinal~3MI
  • Rt. on 5th
  • Lft. Mary
  • Rt. Evergreen
  • Rt Lamar
  • Rt BartonSprings
  • Water at Butler park if needed ~6MI
  • Rt riverside to TxDOT

New Website for Walking Program

Visit our new site USAFITAustinWalking.com for all information moving forward.

Summer and Fall Saturday Routes (12/05/2015)

WK26-6MI

http://www.mapmyrun.com/routes/view/931718337

  • Burell
  • Anderson
  • Lft Northcross
  • Foster
  • Great Northern
  • Water under Far West Ped bridge( 2MI)
  • Bullard
  • Treadwell
  • Shoal Creek
  • Stoneway
  • Rt Great Northern
  • Water under Far West Ped Bridge(4MI)
  • Foster
  • Lft Northcross
  • Rt Anderson to Redeemer

WK26-8MI

http://www.mapmyrun.com/routes/view/931719985

  • Burell
  • Anderson
  • Lft Northcross
  • Foster
  • Great Northern
  • Water under Far West Ped bridge( 2MI)
  • Go up and take Far West Ped Bridge to Far West
  • WoodHollow
  • Greystone
  • Water at Greystone/Mesa ~4MI
  • Mesa
  • Lft Far West
  • Take Far West Ped Bridge back to water stop under bridge ~6MI
  • Rt Great Northern
  • Foster
  • Lft Northcross
  • Rt Anderson to Redeemer

WK16-9MI

http://www.mapmyrun.com/routes/view/931720963

  • Burell
  • Anderson
  • Lft Northcross
  • Foster
  • Great Northern
  • Water under Far West Ped bridge( 2MI)
  • Go up and take Far West Ped Bridge to Far West
  • WoodHollow
  • Greystone
  • Water at Greystone/Mesa ~4MI
  • Mesa
  • Lft Burney
  • W Rim
  • Lft Far West
  • Take Far West Ped Bridge back to water stop under bridge ~6MI
  • Rt Great Northern
  • Foster
  • Lft Northcross
  • Rt Anderson to Redeemer

WK16-11MI

http://www.mapmyrun.com/routes/view/931722475

  • Lft. Burell
  • Rt. Anderson
  • Lft Northcross
  • Rt. Foster
  • Lft. Great Northern
  • Water under Far West Ped bridge( 2MI)
  • Go up and take Far West Ped Bridge to Far West
  • Rt. WoodHollow
  • Lft. Greystone
  • Water at Greystone/Mesa ~4MI
  • Lft. Mesa
  • Lft Dry Creek
  • Water at Dry Creek/Mountainclimb~6 MI
  • Lft. Mountainclimb
  • Rt. Mesa
  • Rt. Farwest
  • Take Far West Ped Bridge back to water stop under bridge ~8MI
  • Rt Great Northern
  • Rt. Pinecrest
  • Lft. Shoal Creek
  • Rt Anderson to Redeemer

 

 

 

 

Summer and Fall Saturday Routes (11/28/2015)

WK15 – 12 Miles

http://www.mapmyrun.com/routes/view/924230215

  • Rt Austin Fit Blvd
  • Riverside
  • Congress
  • Go around capital
  • Cross MLK and follow next to Blanton Museum to get onto Speedway.
  • Water at Jester Bld. ~2.5 MI
  • Cont Speedway
  • 31st
  • Rt Speedway
  • Water Speedway /43rd ~4 MI
  • 45th St.
  • Shoal Creek
  • Water at Shoal Creek / Hancock ~ 6mi
  • turn around for out and back

WK25 – 10 Miles

http://www.mapmyrun.com/routes/view/924210413

  • Rt Austin Fit Blvd
  • Riverside
  • Congress
  • Go around capital
  • Cross MLK and follow next to Blanton Museum to get onto Speedway.
  • Water at Jester Bld. ~2.5 MI
  • Cont Speedway
  • 31st
  • Rt Speedway
  • Water Speedway /43rd ~4 MI
  • 45th
  • Lft Red River
  • Turn around at 47th for out and back

WK 25 – 8 Miles

http://www.mapmyrun.com/routes/view/924206443

  • Rt Austin Fit Blvd
  • Riverside
  • Congress
  • Go around capital
  • Cross MLK and follow next to Blanton Museum to get onto Speedway.
  • Water at Jester Bld. ~2.5 MI
  • Cont Speedway
  • 31st
  • Rt Speedway
  • Water Speedway /43rd ~4 MI
  • Turn around for out and back

Wk15 – 7 Miles

http://www.mapmyrun.com/routes/view/924200575

  • Rt Austin Fit Blvd
  • Riverside
  • Congress
  • Go around capital
  • Cross MLK and follow next to Blanton Museum to get onto Speedway.
  • Water at Jester Bld. ~2.5 MI
  • Cont Speedway
  • 31st
  • Rt Speedway
  • Turn around at 38th for out and back

Summer and Fall Saturday Routes (11/21/2015)

WK24-12MI
http://www.mapmyrun.com/routes/view/921375885

  • Rt. Austin Fit Blvd.
  • Lft. Riverside
  • Rt. Travis Heights
  • Rt. Avondale
  • Lft. Alta Vista
  • Rt. Annie/Woodland Ave. (Same street could be named either)
  • Rt. Congress
  • Take trail head off of congress to town lake trail (if you go over bridge you went to far)
  • Lft onto trail (water shortly on the rt. ~3MI)
  • Trail all the way to Mopac Ped Bridge
  • Rt on Mopac Ped bridge( water on left~5MI)
  • Cont on trail towards 35
  • Go all of the way to Longhorn Dam and take the Boardwalk back to TxDOT.
  • Various waterstops along the way.

WK14 -11MI
http://www.mapmyrun.com/routes/view/921841855

  • Rt Austin Fit Blvd.
  • Rt Riverside
  • Lft Congress
  • Rt W Elizabeth
  • Rt 1st St.
  • Conitnue onto trail head from 1st st/ riverside intersection
  • Lft onto trail. ( water shortly on the rt. ~2MI)
  • Trail all the way to Mopac Ped Bridge
  • Rt on Mopac Ped bridge( water on left~4MI)
  • Cont on trail towards 35
  • Go all of the way to Longhorn Dam and take the Boardwalk back to TxDOT.
  • Various waterstops along the way.

WK14-9MI
http://www.mapmyrun.com/routes/view/921849693Rt.

  • Austin Fit Blvd.
  • Lft. Riverside
  • Rt. Travis Heights
  • Rt. Avondale
  • Lft. Alta Vista
  • Rt. Annie/Woodland Ave.( Same street could be named either)
  • Lft Congress
  • Rt Mary
  • Lft on S 1st
  • Rt. Live Oak
  • Rt Bouldin
  • Lft Annie
  • Rt S 5th
  • Rt on Barton Springs(Water at Butler park ~3.5 MI)
  • Cross over Congress to trail head
  • Go lft under congress bridge to take trail head towards Mopac
  • Rt on Mopac Ped bridge( water on left~6MI)
  • Cont on trail towards 35
  • Under Pluger bridge is a water fountain ~8 MI
  • Take stairs up pfluger brigde to Riverside
  • Lft on Riverside to TxDOT

Summer and Fall Saturday Routes (11/14/2015)

Summer and Fall Saturday Routes (11/14/2015)

WK13-8MI (Summer half and Fall full, use the below add-on miles to get your full Saturday mileage)

http://www.mapmyrun.com/routes/view/911837757

  • Rt Austin Fit Blvd.
  • Riverside
  • Water at Riverside/Grove ~3 MI
  • Grove
  • Follow grove to end ( Roy G. Guerrero Park)
  • Continue through the park on trail to get to the tunnel beside Longhorn Dam. Make left after going through tunnel and take trail back to TxDOT. Various waters along the way.

WK23- 21MI

http://www.mapmyrun.com/routes/view/911832309

  • Lft on Austin Fit Blvd.
  • Rt onto Trail head ( head towards boardwalk)
  • Stay on trail until you hit Tinnin Ford. Rt on Tinnon Ford
  • Lft Riverside
  • Water on Grove/Riverside ~3 MI
  • Lft Grove
  • Follow Grove to end ( Roy G Park)
  • COnt through park on trail to tunnel
  • Go through tunnel and make a left but then immediately turn around to go over Longhorn Dam
  • Water at waterfountains directly after bridge ends~6MI
  • Cont on Pleasant Valley
  • Lft on MLK Water on MLK Pleasant Valley~ 8 MI
  • Rt Red River ; Water at Red River/Dean Keaton 10MI
  • Lft Airport; Water at Red River /Airport 12MI
  • Lft E 51st St
  • Lft Lamar
  • Water at Lamar /38th ~14MI
  • Go into pease park for water( Fountains near cement picnic tables) ~16 MI
  • Water at Lukes ~18 MI
  • Take Pluger bridge to cont on Lamar
  • Lft Evergreen
  • Lft on Mary
  • Lft on 5th
  • Water at Butler Park ~20 MI
  • Head East on B springs
  • Rt on Riverside to TxDOT

Add On Routes

Add on 1 mi

http://www.mapmyrun.com/routes/view/765852031

  • Go out to riverside. Make rt onto riverside
  • Go until you hit the round about on riverside then turn back around to TxDOT

Add on 2 mi

http://www.mapmyrun.com/routes/view/765856199

  • Left on Austin Fit Blvd towards trail head
  • Left onto trail
  • When you reach Riverside, turn back and go back to TxDOT

Add on 3 mi

http://www.mapmyrun.com/routes/view/765859061

  • – Make Lft. onto trail
  • Go under Congress and 1st. St. bridge
  • After going under 1st st. bridge, make a lft. to take stairs to 1st. St ped bridge
  • Head N on bridge and go E on the trail once you make it to other side of the bridge
  • Take trail to 35 ped bridge.
  • Rt. on 35 Ped bridge
  • Rt on Riverside to TxDOT

Add on 4 mi

http://www.mapmyrun.com/routes/view/765889081

-Lft. Riverside

-Lft. Austin Fit Blvd.

  • Lft. on Trail
  • go to West side of 1st street to take stairs to 1st st. Ped Bridge
  • go lft onto paved trail to get to town lake trail.
  • Make lft (head east) on town lake trail
  • Go to furthest east side of 35 to cross over river to get to opposite side of trail(boardwalk)
  • Take board walk back to TxDOT.
  • Continue on Austin Fit Blvd.
  • Rt. onto Riverside to TxDOT

 

Summer and Fall Saturday Routes (11/7/2015)

Summer and Fall 7 Mile Route

WK22 & 12 – 7 MI

http://www.mapmyrun.com/routes/view/906396631

Right – Austin Fit Blvd

Rt- Riverside

Left – Congress

Left – Academy

Right Hillside to end

Left – Park Ln

Right – Newning

2nd Left – Annie

1st Right – Eastside

Right – Live Oak and cross Congress to end

Right – South 5th St

Water Stop corner of Mary St – Mile 3.2

3rd Left – Mary and cross over RR Tracks

1st Right – Evergreen (after crossing RR Tracks on Mary)

Cross S Lamar to straight on Collier St to end

Rt. on Bluebonnet( turns into Robert E Lee)

Cross Barton Springs and take trail back to TxDOT( various waterstops available on trail if needed!)

Fall Route

WK12-10 MI

http://www.mapmyrun.com/routes/view/906393885

Right – Austin Fit Blvd

Rt- Riverside

Left – Congress

Left – Academy

Right Hillside to end

Left – Park Ln

Right – Newning

2nd Left – Annie

1st Right – Eastside

Right – Live Oak and cross Congress to end

Right – South 5th St

Water Stop corner of Mary St – Mile 3.2

3rd Left – Mary and cross over RR Tracks

1st Right – Evergreen (after crossing RR Tracks on Mary)

Cross S Lamar to straight on Collier St to end

Left – Bluebonnet

Right – Rundell Place (at Zilker Elementary School)

3rd Left – Rabb

1st Right – Wilke (enjoy the downhill) to end

Water Stop corner of Barton Hills at Elementary School Mile 4.7 and 7

Left – Barton Hills Dr

Stay on Barton Hills Dr and it will loop back

Right – Barton Hills Dr to Barton Hills Trailhead just past Hollow Creek Dr

Straight on Trailhead and go back to TXDOT

 

 

Today’s Run is Cancelled (10/31/15)

Today’s run is cancelled. We have severe weather continuing into the mid to late morning. Please be safe and stay dry. We will continue our normal schedule next week.

Austin Fit

Summer and Fall Saturday Routes (10/31/15)

Saturday, 10/31/15, we meet at Redeemer Lutheran Church, 1500 W. Anderson Lane, 78757 at 6 AM

Fall Route(s):

WK 11-6MI

http://www.mapmyrun.com/routes/view/905322827

-From Redeemer Lutheran Church, head S out of parking lot to Lazy Ln.

-Rt. Onto Lazy Ln.

-1St Rt. Onto W Anderson Ln.

-2nd Lft. Onto Woodrow Ave.

– 7th Street make a Rt. Onto Richcreek Rd – Cross over Burnet Rd. to deadend

-Lft. Onto Greenhaven to deadend

-Rt. Onto Greenlawn to deadend

-Lft. Onto Great Northern to waterstop ( next to Great Northern Dam and under Far West pedi bridge)~2.5 MI

-Starting at the waterstop, head S on Great Northern

– 1st Lft onto Stoneway

– Lft. Onto Shoal Creek Blvd.

– 3rd Lft. Onto Greenlawn

– Lft. Onto Great Northern back to the waterstop

-From waterstop, head N on Great Northern

-Rt. Onto Greenlawn

-Lft. Onto Greenhaven

-Rt. Onto Richcreek Rd.- cross Burnet Rd.

-Lft. Onto Woodrow Ave.

-Rt. Onto W Anderson Ln.

-Lft onto Lazy Ln. into church parking lot

WK11-9MI

http://www.mapmyrun.com/routes/view/905380817

-From Redeemer Lutheran Church, head S out of parking lot to Lazy Ln.

-Rt. Onto Lazy Ln.

-1St Rt. Onto W Anderson Ln.

-2nd Lft. Onto Woodrow Ave.

– 7th Street make a Rt. Onto Richcreek Rd – Cross over Burnet Rd. to deadend

-Lft. Onto Greenhaven to deadend

-Rt. Onto Greenlawn to deadend

-Lft. Onto Great Northern to waterstop ( next to Great Northern Dam and under Far West pedi bridge)~2.5 MI

-Starting at the waterstop, head S on Great Northern

-Lft. Whiterock Dr.

-Rt Shoal Creek

-Water at Shoal Creek and Allendale~4MI

-Cont. on Shoal creek to Hancock then turn around for out and back.

Summer Route:

Wk20-10MI

http://www.mapmyrun.com/routes/view/905383133

-From Redeemer Lutheran Church, head S out of parking lot to Lazy Ln.

-Rt. Onto Lazy Ln.

-1St Rt. Onto W Anderson Ln.

-2nd Lft. Onto Woodrow Ave.

– 7th Street make a Rt. Onto Richcreek Rd – Cross over Burnet Rd. to deadend

-Lft. Onto Greenhaven to deadend

-Rt. Onto Greenlawn to deadend

-Lft. Onto Great Northern to waterstop ( next to Great Northern Dam and under Far West pedi bridge)~2.5 MI

-Starting at the waterstop, head S on Great Northern

-Lft. Whiterock Dr.

-Rt Shoal Creek

-Water at Shoal Creek and Allendale~4MI

-Cont. on Shoal Creek to Hilwin Circle then turn around for out and back.

 

 

 

Today’s Run Cancelled (10/24/15)

Good rainy morning Austin Fitters, It appears that our Saturday run will be cancelled due to thunderstorms, lightening, and flash flood warnings. Many coaches do make up runs, so please get with your coaches and other Austin Fitters to inquire about a make up run.

Also, reminder that we have our first field trip next week so we meet (10/31/15) at Redeemer Lutheran Church, 1500 W Anderson Ln., 78757, at 6 AM.

Have a good day!

Summer and Fall Saturday Routes (10/24/15)

Summer Full Route:

WK20-18MI

http://www.mapmyrun.com/routes/view/893063693

  • Rt Austin Fit Blvd.
  • Lft Riverside
  • Rt Travis heights
  • Rt E Live Oak
  • Lft Eastside Dr
  • Go into St. Eds for water and check out the view(~2.5MI)
  • Continue on University all the way to Congress
  • Congress
  • Woodward
  • Parker
  • Water at Mable Davis Park ~4MI
  • Woodland Ave
  • Water at Woodland and Parker~6MI
  • Woodland turns into Annie
  • Lft S. 5th
  • Rt W Mary
  • Cross Lamar onto Hether
  • Water on Hether and Kinney~8MI
  • Lft Bluebonnet
  • Rt Arpdale
  • Rt on Barton Skyway
  • Rt on Barton Hills
  • Water on Barton Hills and Trailside ~10.5MI
  • Lft Robert E LEE
  • Lft Barton Springs
  • Lft William Barton Dr.
  • Lft on Columbus
  • Lft Andrew Zilker Road and cross under Mopac ( turns into Rollingwood)
  • Water at rolling wood and Vale~12.5 MI
  • Rt Vale
  • Lft Hatley
  • Curves into Brady
  • Lft Gentry Rd
  • Lft Rollingwood Dr
  • Water At Rollingwood /Vale ~15.5MI
  • Cont on Rollig wood under Mopac(turns into Andrew Zilker)
  • Take to barton Springs
  • Rt on Barton Springs
  • Lft Lee Barton Dr.
  • Riverside
  • Water fountains at trail where lee barton and riverside intersect. ~17.5MI
  • Riverside to TxDOT

Fall Full & Summer/Fall Half Route(s) (Summer Half/Fall Full include the add on routes below):

WK10-7MI

http://www.mapmyrun.com/routes/view/893067635

  • Rt Austin Fit Blvd.
  • Lft Riverside
  • Rt Travis heights
  • Rt E Live Oak
  • Lft Eastside Dr
  • Go into St. Eds for water and check out the view(~2.5MI)
  • Continue on University all the way to Congress
  • Lft. Congress
  • Lft. Woodward
  • Lft. Parker
  • Water at Mable Davis Park ~4MI
  • Lft. Woodland Ave
  • Water at Woodland and Parker~6MI
  • Rt on Travis Heights
  • Lft riverside back to TxDOT

Add On Routes:

Add on 1 mi

http://www.mapmyrun.com/routes/view/765852031

  • Go out to Riverside. Make rt onto riverside
  • Go until you hit the round about on riverside then turn back around to TxDOT

Add on 2 mi

http://www.mapmyrun.com/routes/view/765856199

  • Left on Austin Fit Blvd towards trail head
  • Left onto trail
  • When you reach Riverside, turn back and go back to TxDOT

Add on 3 mi

http://www.mapmyrun.com/routes/view/765859061

  • – Make Lft. onto trail
  • Go under Congress and 1st. St. bridge
  • After going under 1st st. bridge, make a lft. to take stairs to 1st. St ped bridge
  • Head N on bridge and go E on the trail once you make it to other side of the bridge
  • Take trail to 35 ped bridge.
  • Rt. on 35 Ped bridge
  • Rt on Riverside to TxDOT

Add on 4 mi

http://www.mapmyrun.com/routes/view/765889081

  • -Lft. Riverside
  • -Lft. Austin Fit Blvd.
  • -Lft. on Trail
  • – go to West side of 1st street to take stairs to 1st st. Ped Bridge
  • -go lft onto paved trail to get to town lake trail.
  • – Make lft( head east) on town lake trail
  • -Go to furthest east side of 35 to cross over river to get to opposite side of trail(boardwalk)
  • -Take board walk back to TxDOT.
  • – Continue on Austin Fit Blvd.
  • – Rt. onto Riverside to TxDOT

6 Benefits of Running

By Jacquie Cattanach | From Active.com

Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways. While it may not be everybody’s favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.
Improve Your Health
Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increases lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.
Prevent Disease
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.
Lose Weight
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.
Boost Your Confidence
Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.
Relieve Stress
Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.
Eliminate Depression
When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood. In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.
It may seem surprising to learn all of the different ways that running can improve your health, but the truth of the matter is that these are only a few of the many benefits that it can offer to your body. Running really is incredibly beneficial to the body, mind, and spirit, and you will find that even short runs can leave you feeling more energized, more focused, and better able to enjoy all that life has to offer.

Austin Fit Does Not Cancel if there RAIN!

Austin Fit does not cancel if there is just rain in the area. If there is lightning in the area…look to the Austin Fit or the Austin Fit walking face book for last minute posting.

Ask the Expert: Should I Run In The Rain?
A local weatherman gives us some tips about exercising outdoors during a storm.
By Jenni Whalen|Hub Health September 3, 2013 4:50 pm

Storms are almost impossible to avoid in New England and if you’re a runner, you’ve probably been caught in a torrential downpour at least once before. But should you skip your run when it’s raining?

What should you do if you’re running and you notice a storm coming on? We asked NECN meteorologist, Matt Noyes, for the lowdown on outdoor workouts during thunderstorms.

What are some of the basics rules of thunderstorms?
It’s funny; there are a lot of misconceptions out there about lighting. People need to know that Lightning is not attracted to tall things, although it does hit tall things more often. Still, even a blade of grass can be hit. Lightning is also not attracted to metal, and it’s not attracted to water, either, although it moves quickly through it. Lightning can and will hit anything.

So if you can hear thunder, you’re close enough that you could be struck by Lightning.

That’s the accepted practice and rule: when thunder roars, go indoors. And lightning can hit 10 to 12 miles outside of the center of the storm.

To figure out how close the storm is, you can apply the rule of counting. When you see the Lightning, count before you hear the thunder.

Its five seconds to a mile, so a storm is a mile away if there is a five second break between the Lightning and thunder.

Is it safe to run during a thunderstorm?
Well, the first thing I’d say is that you should be prepared for the storm, and should be able to avoid it. Storms aren’t safe for runners, or for anyone who is outside. A lot of folks head outside without checking the forecast and the radar, and with smart phones, it’s almost inexcusable not to look at the latest weather. Around here, most storms that come up have already been alive and kicking for about an hour, so you should be able to look at a weather app or radar and see that storm. The NECN weather app, for instance, has live radar. You can turn the storm tracker on to see what’s coming, and it also has predictive radar. In a perfect world, we’d all be prepared for everything, but let’s be honest— a lot of us still get caught in the rain.

What should I do if I’m running and a storm quickly approaches?
The biggest thing to remember is that being indoors is always safest during a storm. You shouldn’t be running if you hear thunder and Lightning. Instead, head to a sturdy building to take cover. If you’re near your car, head there. If you’re on a backroad or a rural road with no buildings around, the safest thing you can do is to find a shorter grove of trees. That’s because tall objects tend to be struck more often, so you don’t want to be the tallest object around, and you also don’t want to be under the tallest trees. Having said that, it’s worth saying that there is no safe place outside during a thunderstorm.

How can I calculate the amount of time that I should stay inside during a storm?
Storms can vary in their strength and duration, but if you apply the same rule that you use to figure out how close a storm is, you’ll be able to figure out how far away it is. Once the Lightning and thunder are 50 seconds or more apart, you should be okay to finish your run.

How often does Lightning strike during a storm?
Lightning strikes thousands of times each year, and many of those strikes are in New England because we get a lot of thunderstorms. We can get up to 10,000 Lightning strikes in one day with a big storm. In terms of injury and death, deaths from Lightning strikes run at about 20 per year nation wide. That isn’t a lot, until you realize that all of them happen because those people were outside during thunderstorms, which could have been avoided. If you know there’s a storm in the forecast, either don’t go outside or run a route that has some buildings along the way so that you can duck inside when you need to.

Can I run if there’s no thunder or Lightning?
The science-related answer is that running in the rain is totally fine. Your body temperature might be lower than normal, but people run in rain pretty frequently. The real world application answer to this, however, is that during the summer in New England, you don’t know what’s coming when there’s a storm. Thunder and Lightning could follow the rain. Plus, any time you run in the rain, you risk reduced visibility, slipping, and falling. The risks are inherently increased when you run in the rain, but physiologically, there’s nothing hugely detrimental about exercising during a rain storm.

Other things to know:
Rainy weather doesn’t mean you have to take your runs inside. And most races are not cancelled because of rain. So try these tips to make sure you’re prepared for running in the rain:

1. Wear a Hat with a Brim
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face, so you can see, even in a downpour.

2. Dress in Layers if It’s Cold
If it’s very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it’s a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a wind- and water-resistant jacket or vest. Don’t wear a waterproof rain slicker because it will trap moisture and heat.

3. Don’t Overdress
This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you’re running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day.

4. Use a Garbage Bag
If you have to wait outside in the rain before the start of a race, a big trash bag with armholes and a neck hole cut out can help you stay dry. You can take it off and throw it to the side once you get moving.

5. Be Visible
Select an outer layer that’s light-colored or has reflective strips, since running in the rain often means poor visibility.

6. Wear Old Running Shoes
If you’re running a race, keep your race shoes and socks in a plastic bag while waiting at the start. You can check your old shoes in your gear check bag, and put on your race shoes and socks right before you head to the starting line. If it has stopped raining by then, you’ll be able to run the race in dry shoes and socks.

7. Prevent Chafing
If you’re running long, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters — such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).

8. Protect Your Electronics
Store electronics, such as your cell phone and iPod, in a ziplock bag or a water-proof carrier.

9. Just Run!
The hardest part of running in the rain is often just getting started. Once you begin running and warm up, you may find that you actually enjoy it! And it’s good preparation in case you ever have to run a race in the rain.

10. Dry Out Your Shoes
When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes.

Fall Training Saturday Routes 12/13/14

Fall Training Week 17
Start Time – 6:50 AM at TxDot parking lot – Running at 7:00 AM

Full Marathon Mileage:

  • Austin Marathon:
    • Green/Yellow/Red/Orange:  13 Miles

Half Marathon Mileage:

  • Austin/3M:
    • Green/Yellow/Red – 11 miles
    • Orange – 10 miles

AF Half Marathon Fall Orange Group – 10 Miles

http://www.mapmyrun.com/routes/view/593181728

  • East out of TXDOT
  • Right – Austin Fit Blvd
  • Left – S Congress
  • Right – Academy
  • 2nd Right Hillside to end
  • Left – Park Ln
  • 1st Right – Newning
  • 2nd Left – Annie
  • 1st Right – Eastside
  • Right – Live Oak and cross Congress to end
  • Right – South 5th St
  • Water Stop corner of Mary St – Mile 3.2
  • 3rd Left – Mary and cross over RR Tracks
  • 1st Right – Evergreen (after crossing RR Tracks on Mary)
  • Cross S Lamar to straight on Collier St to end
  • Left – Bluebonnet
  • Right – Rundell Place (at Zilker Elementary School)
  • 3rd Left – Rabb
  • 1st Right – Wilke (enjoy the downhill) to end
  • Water Stop corner of Barton Hills at Elementary School Mile 4.7 and 7
  • Left – Barton Hills Dr
  • Stay on Barton Hills Dr and it will loop back
  • Right – Barton Hills Dr to Barton Hills Trailhead just past Hollow Creek Dr
  • Straight on Trailhead and go back to TXDOT

    AF Half Marathon Marathon Fall Green Yellow and Red Groups 11 Miles

    http://www.mapmyrun.com/routes/view/593194706

  • East out of TXDOT
  • Right – Austin Fit Blvd
  • Left – S Congress
  • Right – Academy
  • 2nd Right Hillside to end
  • Left – Park Ln
  • 1st Right – Newning
  • 2nd Left – Annie
  • 1st Right – Eastside
  • Right – Live Oak and cross Congress to end
  • Right – South 5th St
  • Water Stop corner of Mary St – Mile 3.2
  • 3rd Left – Mary and cross over RR Tracks
  • 1st Right – Evergreen (after crossing RR Tracks on Mary)
  • Cross S Lamar to straight on Collier St to end
  • Left – Bluebonnet
  • Right – Arpdale (last street before S Lamar)
  • 3rd Right Rabb/Rae Dell Ave
  • Left – Wilke (enjoy the downhill) to end
  • Water Stop corner of Barton Hills at Elementary School Mile 5.2 and 7.5
  • Left – Barton Hills Dr
  • Right – Forrest Bend Dr
  • Right – Barton Hills Dr and follow loop around
  • Right-Barton Hills to Barton Hills Trailhead just past Hollow Creek Dr
  • Straight on Trailhead and go back to TXDOT
  • Stay on Austin Fit Blvd to Riverside
  • Right – Riverside and take 2nd entrance into TXDOT to get 11 miles. 

    AF Full Marathon Fall All Groups – 13 Mile

    http://www.mapmyrun.com/routes/view/593203610

  • East out of TXDOT
  • Right – Austin Fit Blvd
  • Left – S Congress
  • Left – Academy
  • 2nd Right Hillside to end( Sign on rt side of st.)
  • Left – Park Ln
  • 1st Right – Newning
  • 2nd Left – Annie
  • 1st Right – Eastside to St Eds
  • Straight up hill to St Eds
  • Left – Moody to end
  • Right-Andre
  • Right – Woodward and cross Congress Ave
  • Water Stop at corner of S Congress Ave – Mile 3.25
  • Straight on Lightsey to end
  • Left and quick Right to Cardinal
  • 1st Right – South 5th St and cross Oltorf
  • Water Stop corner of Mary St – Mile 5
  • Left – Mary and cross over RR Tracks
  • 1st Right – Evergreen (after crossing RR Tracks on Mary)
  • Cross S Lamar to straight on Collier St to end
  • Left – Bluebonnet
  • Right – Arpdale (last street before S Lamar)
  • 3rd Right Rabb/Ray Dell Ave
  • Left – Wilke (enjoy the downhill)
  • Water Stop corner of Barton Hills at Elementary School Mile 7.3 and 9.5
  • Left – Barton Hills Dr
  • Right – Forrest Bend Dr
  • Right – Barton Hills Dr and follow loop around
  • Right –Barton Hills
  • Right – Hollow Creek Dr (loops back to Barton Hills Dr)
  • Right Barton Hills to Barton Hills Trailhead
  • Straight on Trailhead and go back to TXDOT
  • Stay on Austin Fit Blvd to Riverside to get 13 miles.

 

Summer Training Saturday Routes 11/15/14

Summer Training Week 22
Start Time – 5:50 AM at TxDOT parking lot- Running at 6:00 AM

Marathon

  • 21 Miles – Dallas / BCS
  • 12 Miles– San Antonio

Half Marathoners

  • 7 miles

• Alternate routes available for those wanting less miles

ROUTES/MAPS:

7 Miles
http://www.mapmyrun.com/routes/view/578106512
• Leave Austin Fit to the Boardwalk
• Take Boardwalk and trail out to the damn
• Stay on Pleasant Valley
• Left – 5th Street
• Left – Robert Martinez Jr.
o Water at Robert Martinez Jr. and 5th Street
• Right – 4th street
• Left – Waller (no street sign)
• Right take ramp up and over IH 35 back to the south side of the trail/Boardwalk
• Right- Riverside or Boardwalk back to Austin Fit

9 Miles
http://www.mapmyrun.com/routes/view/578436062#
• East out of TXDOT
• Left – Trail and Left – Boardwalk
• Cross under I35 – Right – Ramp up to Riverside
• Left – Riverside
• Left – Grove Blvd
• Water Stop Grove next to Park sign ~ right about 3.5 miles
• Straight on Grove to Guerrero Park
• Right – Trail at Park entrance
• Veer Left at 1st Y
• Follow Trail though trees
• Right at 2nd Y
• Follow Trail around softball fields (keep fields on your left)
• Go through the tunnel and get on Trail to Longhorn Dam
• Follow Trail back to I35 (Water fountains on the Trail)
• Just before I35 Left up Ramp to cross River on East side of I35
• At Riverside and I35 Left to go down Trail Head to Boardwalk
• Left to follow Boardwalk back to TXDOT

10 Miles
http://www.mapmyrun.com/routes/view/578436062#
• East out of TXDOT
• Left – Trail and Left – Boardwalk
• Cross under I35 – Right – Ramp up to Riverside
• Left – Riverside
• Left – Grove Blvd
• Water Stop Grove near Park sign ~ right about 3.5 miles
• Straight on Grove to Guerrero Park
• Right – Trail at Park entrance
• Veer Left at 1st Y
• Follow Trail though trees
• Right at 2nd Y
• Follow Trail around softball fields (keep fields on your left)
• Go through the tunnel and get on Trail to Longhorn Dam
• Follow Trail back to I35 (Water fountains on the Trail)
• Just before I35 Left up Ramp to cross River on East side of I35
• At Riverside and I35 Left to go down Trail Head to Boardwalk
• For 1 Mile add-on continue past TXDOT to Auditorium Shores out and back

12 Miles
http://www.mapmyrun.com/routes/view/578102986
• Leave Austin Fit to the Boardwalk
• When the trail intersects the sidewalk along Lakeshore Blvd turn Right onto Tinnin Ford Rd.
• Left- on Riverside
• Left – On Grove Blvd
o Water on Grove near Park Sign ~ right before 4 mile
• Hop on the trail (LOOK AT the map)
• Take the Trail through the park and hang a right when you see the softball fields
o First fork right, second and third fork stay left, right when you see the softball fields
• Go through the tunnel and head over the dam on Pleasant Valley
• Stay on Pleasant Valley
• Left – Webberville Rd.
o Webberville turns into Pedenales
• Right – 5th Street
• Left – Rober Martinez Jr.
o Water at Robert Martinez Jr. and 5th Street
• Right – 4th street
• Left – Waller
• Right – Town Lake Trail
• Take the stairs at the Radisson and Congress Via the trail back to TXDOT. Trail access start point at the Stateman driveway.

21Miles
http://www.mapmyrun.com/routes/view/578095678
• Leave Austin Fit to the Boardwalk
• When the trail intersects the sidewalk along Lakeshore Blvd turn Right onto Tinnin Ford Rd.
• Left- on Riverside
• Left – On Grove Water on Grove near Park sign ~ right before 4 mile
• Hop on the trail (LOOK AT the map)
• Take the Trail through the park and hang a right when you see the softball fields
o First fork right, second and third fork stay left, right when you see the softball fields
• Go through the tunnel and head over the dam on Pleasant Valley
• Stay on Pleasant Valley
• Pleasant valley turns into Chestnut Water 16thand Chestnut
• Cross Manor
• Chestnut turns into Cherrywood
• Left- 38 ½th Street
• Right – Red River
• Left – 49th Street
• Right – Duval
• Left – 53rd/Northloop Water and Gatorade-Northloop and Woodrow
• Right – onto Handcock – should be running west on Handcock. This occurs at the intersection of Northloop, Handcock, and Woodview
• Left – Bull Creek
• Left – 45th Street
• Right – Shoal Creek
• Jump on the Shoal Creek Trail before 38th Street. Take this until 34th Street.
• Left – 34th Street
• Right – Speedway
• Left – 31st
• Right – Speedway – run through campus Water inside Jester Hall
• Left – 11th
• Right – Nueces
• Left – 3rd Street
• Right – Congress
• Take trail back to TXDOT. Trail access start point at the Stateman driveway.

 

Summer and Fall Saturday Routes – October 18, 2014

*Revised

Austin Fit Routes –October 18, 2014
Great Northern – Meet at Redeemer Lutheran Church
6:15 am (Running 6:30)

FULL MARATHON MILEAGE

MCM
• 7 miles = 2.5 mile wu/cd + 2 miles at mgp (2 mile loop)

NYC
• 14 miles = 2.5 mile wu/cd + 9 miles at mgp (3 x 3 mile loops)
• Yellow/Red/Orange 11 miles = 2.5 mile wu/cd + 6 miles at mgp (2 x 3 mile loops)

Athens
• Blue/Green 22 miles = 2.5 mile wu/cd + 17 miles at mgp (4×3.5 mile loop + 3 mile loops)
• Yellow/Red/Orange 20 miles = 2.5 mile wu/cd + 15 miles at mgp (2 x 3.5 mile loops + 2 x 3 mile loops + 2 mile loop)

San Antonio/Dallas/BCS: All Groups
18.6 (30K) Benchmark Run- please choose one of the two options
• 18 miles = 2.5 mile wu/cd + 13 miles at mgp (3 x 3.5 mile loops + 1 x 2.5 mile loop)
• 18.5 miles = 2.5 mile wu/cd + 13.5 miles at mgp (3 x 3.5 mile loops + 1 x 3 mile loop)

Austin/Houston/FW: All Groups
• 10 miles = 2.5 mile wu/cd + 2.5 mile loop 2 times at mgp (2×2.5 mile loops)

HALF MARATHON MILEAGE

San Antonio/Shiner:
• Blue/Green 14 miles = 14 miles = 2.5 mile wu/cd + 9 miles at hmp (3 x 3 mile loops)
• Red/Yellow 9 miles = 2.5 mile wu/cd + 2 mile loop 2 times at hmp
• Orange 8 miles = 8 miles= 2.5 mile wu/cd + 3 miles at hmp

Austin/3M:
• Green/Yellow – 8 miles= 2.5 mile wu/cd + 3 miles at hmp
• Red/Orange – 6 miles = 2.5 mile wu/cd + 1 mile loop at hmp

WARM UP & COOL DOWN ROUTES

2.5 Mile Warm up and return same way for 2.5 mile cool down: http://www.mapmyrun.com/routes/view/557248382

• From Redeemer Lutheran Church Head South out of parking lot to Lazy Ln
• Right onto Lazy Ln
• 1st Right onto W Anderson Ln
• 2nd Left onto Woodrow Ave
• 7th Street make *Right onto Richcreek *Rd. – Cross Burnet Rd to deadend
• Left onto Greenhaven to deadend
• Right onto Greenlawn to deadend
*Left onto Great Northern to water stop at *Great Northern Dam at Far West Bridge

Cool-Down:
• From waterstop head North on Great Northern
• Right onto Greenlawn
• Left onto Greenhaven
• Right onto Richcreek – cross Burnet Rd
• Left onto Woodrow Ave
• Right onto W Anderson Lane
• Left onto Lazy Lane into Church 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/557479916
• Starting at water stop near the Far West Bridge on Great Northern
• Continue South on Great Northern
• Left – White Rock
• Left – Shoal Creek
• Left – Foster
• Left – Great Northern back to Far West Bridge on Great Northern

3 Mile Loop:
http://www.mapmyrun.com/routes/view/557481342
• Starting at water stop near the Far West Bridge on Great Northern
• Continue South on Great Northern
• Left – White Rock
• Left – Shoal Creek
• Left – Silverleaf
• Left – Great Northern back to Far West Bridge on Great Northern

2.5 Mile Loop:
H¬ttp://www.mapmyrun.com/routes/view/557481952
• Starting at water stop near the Far West Bridge on Great Northern
• Continue South on Great Northern
• Left – Bullard Dr.
• Left – Treadwell Blvd
• Left -Shoal Creek Blvd (Treadwell Blvd ends)
• Left – Silverleaf
• Left – Great Northern Blvd
• Left – Great Northern back to Far West Bridge on Great Northern

2 Mile Loop:
H¬ttp://www.mapmyrun.com/routes/view/557481952
• Starting at water stop near the Far West Bridge on Great Northern
• Left – Bullard Dr.
• Left – Treadwell Blvd
• Left – Shoal Creek Blvd (Treadwell Blvd ends)
• Left – Pinecrest
• Left – Great Northern back to Far West Bridge on Great Northern

1 Mile Loop:
http://www.mapmyrun.com/routes/view/558049362
• Starting at water stop near the Far West Bridge on Great Northern
• Continue South on Great Northern
• 1st Left – Stoneway
• Left – Shoal Creek
• 3rd Left – Greenlawn
• Left – Great Northern back to Far West Bridge on Great Northern

Summer Training Saturday Routes 9/13

9 Miles / 15K Benchmark – Half Marathoners
http://www.mapmyrun.com/routes/view/158254723
Directions:

  • East out of TxDOT
  • Left – onto Trail
  • West – Trail
  • Cross – Pfluger bridge and take spriral or stairs down
  • West – Trail towards MoPac
    • WATER at Trail and MoPac
  • Left or west – Veteran’s up to LAB (Lake Austin Blvd.)
  • Left – LAB
  • Right – Bonnie
  • Right – Exposition
  • Left – LAB
  • Right – Veteran’s
    • WATER under the MoPac bridge
  • Take the MoPac pedestrian bridge over to the south side of the Trail
  • East – Trail back to TxDOT

11 Miles – Half Marathon Full 12-13-14 add an out back when you return.
Map – http://www.mapmyrun.com/routes/view/156807349
Directions:

  • East out of TxDOT
  • Left – onto Trail
  • West – Trail
  • Cross – Pfluger bridge and take spriral or stairs down
  • West – Trail towards MoPac
    • WATER at Trail and MoPac
  • Left or west – Veteran’s up to LAB (Lake Austin Blvd.)
  • Left – LAB
  • Right – Bonnie
  • Left – Schulle
  • Right – Bowman
  • Left – Hillview (turns into Westover)
    • Restrooms in the shopping center by Casa Elm)
  • Westover turns into Northwood after going under MoPac
    • WATER at Jefferson/Northwood
  • Dead ends – Left Woolridge
  • Right – 29th up to UT
  • After crossing Guadalupe & Fruth take an immediate Left – East Dr
  • Right – 30th
  • Right – Speedway (north side of street is called Walling)
  • Continue through UT on Speedway
    • WATER inside Jester (after crossing 21st take the stairs up and inside for water/restrooms)
  • Continue on Speedway to the dead end
  • At the dead end take the sidewalk in between the two buildings to the light at MLK/Congress
  • Cross MLK and stay on Congress
  • Around the Capital and back on Congress south to TxDOT

15 Miles (close to a 25K Benchmark)– Full Marathonhttp://www.mapmyrun.com/routes/view/156999471
Directions:

  • East out of TxDOT
  • Left – onto Trail
  • West – Trail
  • Cross – Pfluger bridge and take spriral or stairs down
  • West – Trail towards MoPac
    • WATER at Trail and MoPac
  • Left or west – Veteran’s up to LAB (Lake Austin Blvd.)
  • Left – LAB
  • Right – Bonnie
  • Left – Schulle
  • Right – Bowman
  • Left – Hillview (turns into Westover)
    • Restrooms in the shopping center by Casa Elm)
  • Westover turns into Northwood after going under MoPac
  • Left – Jefferson (first street after going under MoPac)
    • WATER at Jefferson/Northwood
  • Right – 35th (restrooms at Buger King)
  • Left – Shoal Creek
  • Right – Hancock
  • Left – North Loop
  • Right – Ave. G
    • WATER at North Loop/Ave G
  • Right – 40th
  • Left – Speedway
  • Left – 30th
  • Right – back on Speedway
  • Cut through UT Campus on Speedway
    • WATER inside Jester (after crossing 21st take the stairs up and inside for water/restrooms)
  • Continue on Speedway to the dead end
  • At the dead end take the sidewalk in between the two buildings to the light at MLK/Congress
  • Cross MLK and stay on Congress
  • Around the Capital and back on Congress south to TxDOT

18 Miles – Full Marathon
Map- http://www.mapmyrun.com/routes/view/526198652

  • East out of TxDOT
  • Left – onto Trail
  • West – Trail
  • Cross – Pfluger bridge and take spriral or stairs down
  • West – Trail towards MoPac
    • WATER at Trail and MoPac
  • Left or west – Veteran’s up to LAB (Lake Austin Blvd.)
  • Left – LAB
  • Right – Bonnie
  • Left – Schulle
  • Right – Bowman
  • Left – Hillview (turns into Westover)
    • Restrooms in the shopping center by Casa Elm)
  • Westover turns into Northwood after going under MoPac
  • Left – Jefferson (first street after going under MoPac)
    • WATER @ Jefferson/Northwood
  • Right – 35th (restrooms at Buger King)
  • Left – Shoal Creek
  • Right – White Rock turns into Allendale/ Koenig
    • WATER/Gatorade at Shoal Creek and White Rock
  • Right- Jeff Davis
  • Left – North Loop
  • Right – Ave. G
    • WATER at North Loop/Ave G
  • Right – 40th
  • Left – Speedway
  • Left – 30th
  • Right – back on Speedway
  • Cut through UT Campus on Speedway
    • WATER inside Jester (after crossing 21st take the stairs up and inside for water/restrooms)
  • Continue on Speedway to the dead end
  • At the dead end take the sidewalk in between the two buildings to the light at MLK/Congress
  • Cross MLK and stay on Congress
  • Around the Capital and back on Congress south to TxDOT

20 Miles – Full Marathon
Map – http://www.mapmyrun.com/routes/view/526185044

  • East out of TxDOT
  • Left – onto Trail
  • West – Trail
  • Cross – Pfluger bridge and take spriral or stairs down
  • West – Trail towards MoPac
    • WATER at Trail and MoPac
  • Left or west – Veteran’s up to LAB (Lake Austin Blvd.)
  • Left – LAB
  • Right – Bonnie
  • Left – Schulle
  • Right – Bowman
  • Left – Hillview (turns into Westover)
    • Restrooms in the shopping center by Casa Elm)
  • Westover turns into Northwood after going under MoPac
  • Left – Jefferson (first street after going under MoPac)
    • WATER @ Jefferson/Northwood
  • Right – 35th (restrooms at Buger King)
  • Left – Shoal Creek
  • Left – White Rock
    • WATER/Gatorade at Shoal Creek and White Rock
  • Right – Great Northern
  • Right – Bullard
  • Left – White Rock turns into Allendale/Koenig
  • Right – Jeff Davis
  • Left – North Loop
  • Right – Ave. G
    • WATER at North Loop/Ave G
  • Right – 40th
  • Left – Speedway
  • Left – 30th
  • Right – back on Speedway
  • Cut through UT Campus on Speedway
    • WATER inside Jester (after crossing 21st take the stairs up and inside for water/restrooms)
  • Continue on Speedway to the dead end
  • At the dead end take the sidewalk in between the two buildings to the light at MLK/Congress
  • Cross MLK and stay on Congress
  • Around the Capital and back on Congress south
  • Head down the stairs at the Radisson to the Trail. Trail around IH35 and back to TXDOT

22 Miles – Full Marathon 
Map – http://www.mapmyrun.com/routes/view/526194770
Directions

  • East out of TxDOT
  • Left – onto Trail
  • West – Trail
  • Cross – Pfluger bridge and take spriral or stairs down
  • West – Trail towards MoPac
    • WATER at Trail and MoPac
  • Left or west – Veteran’s up to LAB (Lake Austin Blvd.)
  • Left – LAB
  • Right – Bonnie
  • Left – Schulle
  • Right – Bowman
  • Left – Hillview (turns into Westover)
    • Restrooms in the shopping center by Casa Elm)
  • Westover turns into Northwood after going under MoPac
  • Left – Jefferson (first street after going under MoPac)
    • WATER @ Jefferson/Northwood
  • Right – 35th (restrooms at Buger King)
  • Left – Shoal Creek
  • Left – White Rock
    • WATER/Gatorade at Shoal Creek and White Rock
  • Right – Great Northern
  • Right – Silverleaf
  • Right – Shoal Creek
  • Left – White Rock turns into Allendale/Koenig
  • Right – Jeff Davis
  • Left – North Loop
  • Right – Ave. G
    • WATER at North Loop/Ave G
  • Right – 40th
  • Left – Speedway
  • Left – 30th
  • Right – back on Speedway
  • Cut through UT Campus on Speedway
    • WATER inside Jester (after crossing 21st take the stairs up and inside for water/restrooms)
  • Continue on Speedway to the dead end
  • At the dead end take the sidewalk in between the two buildings to the light at MLK/Congress
  • Cross MLK and stay on Congress
  • Head down the stairs at the Radisson to the Trail. Trail around IH35 and back to TXDOT

Fall Training Saturday Routes 9/13

Fall Training – Saturday Routes – September 13th:  

Full Marathon Mileage:

  • Austin Marathon:
    • Blue:  9 Miles
    • Green/Yellow/Red/Orange – 6 Miles
  • Houston Full Marathon: Add on 2 miles after running the Austin Marathon training routes – Boardwalk from TxDot to I35 and back.

Half Marathon Mileage:

  • Austin and Fort Worth Half Marathon:
    • Blue Groups:  6 Miles
    • Green/Yellow/Red/Orange Groups:  4 Miles
      • Red/Orange:  3 Miles (Option)

Routes/Maps: 

3 Miles: http://www.mapmyrun.com/routes/view/127845309

Directions

  • West out of TxDOT
  • Left – Congress Ave
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Left – Elizabeth
  • Cross 1st Street and stay on Elizabeth
  • Left – Congress
  • Right – Riverside
  • Left – No Name street by Lake Mart back to TxDOT

4 Miles:  http://www.mapmyrun.com/routes/view/127846977

Directions

  • East out of TxDOT
  • Right – No Name St.
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Right – Gibson
  • Left – 6th St.
  • Right – Jewell
  • Left – 7th
  • Left – Milton
  • Right – 6th
  • Left – Mary (~ 2 miles)
  • Cross 1st Street and stay on Mary
  • Left – Congress
  • Right – Riverside
  • Left – No Name St. back to TxDOT

6 Miles:  http://www.mapmyrun.com/routes/view/127853729

Directions 

  • East out of TxDOT
  • Right – No Name St.
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Right – Gibson
  • Left – 6th St.
  • Right – Jewell
  • Left – 7th
  • Left – Milton
  • Right – 6th
  • Right – Mary (~ 2 miles)
  • Left – Lamar
  • Left – Oltorf
  • Left – 5th St.
  • Right – Live Oak (WATER at Big Stacy Pool)
  • Left – Travis Heights
  • Left – Riverside
  • Right – No Name St. back to TxDOT

9 Miles:  http://www.mapmyrun.com/routes/view/127857271

Directions 

  • East out of TxDOT
  • Right – No Name St.
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Right – Gibson
  • Left – 6th St.
  • Right – Jewell
  • Left – 7th
  • Left – Milton
  • Right – 6th
  • Right – Mary (~ 2 miles)
  • Cross Lamar (Mary turns into Heather)
  • Left – Bluebonnet (cross Lamar)
  • Right – Del Curto
  • Left – Cinnamon Path (the next 3 turns are quick so pay attention)
  • Left – Waterloo Trail
  • Left – Thornton Rd
  • Right – Oltorf (~ 4 miles: Oltorf/Thornton)
  • Left – 5th
  • Right – Monroe
  • Right – East Side Dr.
  • Left – Live Oak (WATER at Big Stacy Pool)
  • Left – Travis Heights
  • Left – Riverside
  • Right – Congress
  • Down to Town Lake Trail
  • Right – Trail back to TxDOT

Welcome Fall Runners 2014!

Welcome to Austin Fit’s Fall Training Program!  We are excited to help you achieve your goals in this 26 week journey!! Austin Fit’s 3 goals for you this season are:

  1. Safety – whether that is completing your Saturday workouts in a safe environment, or making it through the season injury free…safety is our number one priority. We will have injury prevention seminars, foam-rolling clinics, yoga options, foot drills & stretching every Saturday by our coaches, etc. all to keep you healthy throughout the season.
  2. Fun – We want to make training and running FUN for you. Between the new friends you will make, your amazing coaches, and our social events, Austin Fit is a FUN group to train with! We strive to help YOU reach your goals whether they are finishing your first half or full marathon, setting a new personal record – PR, running a scenic or fun race, or even qualifying for Boston.
  3. Building Relationships – We hope along the way you make lifelong friends either with other members or with your coaches. We are a family!! However, you will also build a close relationship with yourself. This sport is unique in that way. In fact, you can even find shirts that say, “Running is cheaper than therapy”. Enjoy this journey with yourself and with us. Welcome to the Austin Fit family!!!

Full Training Schedule: The website is having a few issues so until they are fixed here is the full training schedule in an excel spreadsheet. Please download and use during the season. Click Here!

Saturday Schedule: Saturday, August 30th we meet for the second week of the fall training season at 7 AM.  (It is recommended to arrive 10-15 minutes early from now on. We try and leave at 7 AM sharp!)

  • 6:30 AM Questions/Late Registration
  • 6:50 AM Announcements
  • 6:52 AM Meet with your pace groups and go over the routes
  • 7:00 AM Groups will roll out in waves

If you have not already checked in, or if you NEED to register, you will check-in at the registration table before heading out for your run.  Please arrive at 6:30 if you have not registered.  (cash/check only) or  Register NOW online – CLICK HERE.

On September 27, our meeting time will move to 6:30 AM (as our mileage increases and we join up with the summer group) with our groups aiming to leave by 6:35 AM. We still encourage you to arrive 10-15 minutes prior to this start time. We will stay at that start time for the remainder of the season.

Participant Questionnaire: Please complete this form and turn in to your HEAD COLOR COACH on Saturday. We will start taking attendance this Saturday. Both of these help us get to know you and do a better job coaching you. Click Here. 

Program Information: This form was handed out to all participants that checked-in on Saturday. Please READ. Click Here if you lost yours or need another.

Placement Run Results: (Thank you Coach Janice for creating the information below): CLICK HERE for results & suggested color group. 

Don’t be alarmed if you thought you belong in a different Color Group. You are more than welcome to move around to any of the groups. Each pace group assistant coach is there to lead a certain “average pace.”

On any given Saturday long run you may or may not feel up to your “normal” average pace. You might still be out of shape, you might struggle in heat and humidity, you might have a nagging injury, you might have traveled all week and missed your weekday runs, you might have been sick or didn’t sleep well, etc. We want you to run with a group and meet new running buddies. Run where you feel comfortable – just try to keep that pace easy and conversational (excluding the effort exerted on some of those HILLS).

If you take walk breaks: Suggestions

  • Don’t do a walk break on a downhill.
  • Don’t do a walk break if you just got stuck at a traffic stop
  • Don’t do a walk break if the water stop is just ahead.
  • Don’t do a walk break the last mile if you feel like finishing fast and strong.”

Each Saturday each pace group assistant coach will have a sign in sheet for you to sign in. We want to take attendance so we can help you stay accountable, so each pace group assistant coach can send you an email and learn more about you and your running goals, and so you also get to know your pace group assistant coach and look to them for guidance and support. We are here for you and we have a lot to show you. Come one, come all.

Saturday Routes: August 30th

Full Marathon Mileage:

  • Austin Marathon: 4 Miles
  • Houston Marathon: 6 or 7 Miles (add on 2-3 miles)
  • Experienced runners – Choose an add on below of 1-5 miles for more mileage.

 Half Marathon Mileage:

  • All color groups – 2 Miles
  • Experienced runners – 4 Miles (2 Miles with group + 2 Mile add on)

 Routes/Maps:

2 Miles: http://www.mapmyrun.com/routes/view/514334342

Directions:

  • East out of TxDOT
  • Left on street to trail
  • Left (west) on trail
  • Turn around when the trail hits Riverside and head back to TxDOT

 4 Miles:http://www.mapmyrun.com/routes/view/135124005

Directions:

  • East out of TxDOT
  • Left on street to trail
  • Left (west) on trail
  • After crossing the wooden bridge, take the trail LEFT towards the Barton Springs Rd. bridge
  • At the Y (trail or sidewalk) take the sidewalk to the right and go UNDER the Barton Springs Bridge
  • After going under the bridge cross the railroad tracks and follow the cinder trail that runs next to the tracks all the way to Barton Springs Pool (Gatorade cooler & water fountain and restrooms)
  • Turn around and head back to TxDOT

Add-on Routes: Boardwalk/East

1 Mile – out/back: http://www.mapmyrun.com/routes/view/452342658

Directions:

  • East out TxDOT
  • Left – Road
  • Right – Boardwalk towards I-35
  • Turn around (before the dog park) at the 3rd overlook) and head back to TxDOT

2 Miles – out/back: http://www.mapmyrun.com/routes/view/452340136

Directions:

  • East out TxDOT
  • Left – Road
  • Right – Boardwalk to I-35
  • Go under I-35 & turn around by the Action Business School or whenever you have gone 1 mile
  • Head back the same way you went out

3 Miles – loop: http://www.mapmyrun.com/routes/view/452332348

Directions:

  • East out TxDOT
  • Left – Road
  • Right – Boardwalk to I-35
  • Under I-35 and take the sidewalk over the River to the north side of the river
  • Take the trail west back towards Congress
  • Take the stairs up to Congress
  • Left – Congress
  • Left – Trail (follow east) back to TxDOT

5 Miles – loop: http://www.mapmyrun.com/routes/view/452344874

Directions:

  • East out TxDOT
  • Left – Road
  • Right – Boardwalk east past I-35 all the way to the trail (by Pleasant Valley)
  • Cross – Longhorn Dam

o   Water fountains along the trail

  • Left (west) – Trail back to I-35
  • Do not go under I-35 – instead go up the ramp, take the sidewalk by the access road and cross the river
  • Get back on the Boardwalk heading west to TxDOT

FALL Training Kicks-off Saturday 8/23

LIVE FIT & LOVE IT!

Saturday – August 23rd we kick-off the fall training season at 7 AM.

If you have already registered you will check in at the Internet Check-In table and if you NEED to register you will check-in at the Registration Table. 

 Register NOW online – CLICK HERE OR Register In-Person on Saturday (cash/check only)

SATURDAY SCHEDULE:

  • 7:00-7:30AM     Arrive at TxDOT parking lot and check-in at either the Internet Check-in or the Registration tables  to receive your welcome packet
  • 7:00-7:30 AM     Pick up your participant shirt
  • 7:30-8:00 AM     Welcome, Program Details, & Placement Run or Walk Instructions presented by your Austin Fit coaches
  • 8:00-8:30 AM     Placement Run or Walk (1 or 2 miles) If you would like to run more – we suggest doing this after you return to TxDOT
  • 8:30-9:00 AM     Group stretching and Q & A with coaches.

PARTICIPANTS WILL RECEIVE:

  • Program Information – How To’s, Coach Contact, etc.
  • Shoe Tag – a laminated show tag you fill out and place on your shoe for emergencies and/or personal safety.
  • Luke’s Locker Discount Card – 1-time 20% off Luke’s Locker and a season 10% discount so you can stock up on foot ware, apparel, nutrition, and any other accessories!
  • Austin Fit Asics tank top – with a cool design, lightweight, and moisture wicking material.

QUESTIONS: 

Please email Jennifer Harney at jenniferharney@lukeslocker.com

WHY TRAIN WITH US? 

Train with a fun and reputable group of experienced coaches for either your 1st or 50th half/full marathon. We have training schedules for various winter races including the Austin Marathon, 3M Half Marathon, and the Distance Challenge races. We offer Saturday training with supported long runs & walks for all paces and abilities. We believe that training for a race is about the journey and should be available for everyone. Check out our website for more information.

COST? 

  • NEW Members: $125
  • RETURNING Members: $95
  • TEAM FIT: extra $50 (meets Tuesday/Thursday at 5:30AM downtown
  • SPECIAL OFFERS: A returning member who refers a NEW member will receive a 50% refund after the program starts. AND if a returning member brings 2 NEW members they receive a FREE entry (must be handled in person)

WHEN DO WE TRAIN? 

We meet as a large group every Saturday from August 23rd through February 14th! Our registration kick-off, program welcome, and placement run will be held this Saturday August 23rd. If you cannot make it this weekend, then we will work with you on placing you in a pace group for YOUR first day. You can always move up or down in the pace groups throughout the season.

  • 
Saturday 8/23 – 7 AM
  • 
Saturday 8/30- 7 AM – it is recommended to arrive 10-15 minutes early from now on. We try and leave at 7 AM sharp!
  • Saturday 9/6 – 7 AM

WHERE DO WE MEET? 

TxDOT (Texas Department of Transportation), located at 150 E. Riverside (close to Congress Ave.) We meet in the parking lot behind the old Sonic across the street from Dominican Joe’s Coffee.

Summer Training is NOT at TxDOT tomorrow 8/16!!! Read more…

Summer Training & Routes:

Upcoming Field Trips!
We will be going on a few more field trips this summer – so you can plan ahead, see meeting dates/locations listed below:
  • August 16 at 6 AM– We are meeting at Austin High Tennis Courts to run Mt. Bonnell! This is an epic run with beautiful views so bring a phone/camera! We will have mimosas afterward to celebrate this accomplishment.
  • September 27 at 6:30 AM –We are meeting at Anderson HS off Mesa/Steck in Northwest Austin – We will get to run the ever so challenging Ladera Norte hill! The view is incredible and running or walking up to the top is an accomplishment in itself. Check out Wish’s article on the hardest hills in Austin for more information about Ladera Norte.
  • October 18 at 6:30 AM– We are back at Walmart off Anderson Ln. for another go of Great Northern/Shoal Creek loops!

Route 8/16 at Austin High: MT. BONNELL CELEBRATION RUN

Why is it a celebration run? Well, we must celebrate the epic climb up to the most beautiful view in Austin…Mt. Bonnell!!! J All running groups will meet under the MoPac bridge by the Austin High tennis courts off Veteran’s Blvd. We have mileage options of 7 (no Mt. Bonnell but still a hilly run on Pecos), 8.5, 12, and 15 miles with add on routes of 1, 2, & 3 miles. We will leave at the normal 6 AM time. Don’t forget a phone/camera on the run so you can take a group picture at the top. After the run we will have special beverage options upon returning! 

Group BREAKFAST – Maudi’s off LAB/Expo
 
MILEAGE:
 
Marathon:

  • San Antonio/Dallas/New York –

Green: 15 or 12 miles
Yellow/Red: 12 miles
Orange: 8.5 miles

  • All October Races – 15 miles (either run the 15 mile route or stick with the 12 and add on 3 miles
  • Athens – 14 miles (12 miles + 2 mile add on)

Half Marathon:

  • Green/Yellow: 8.5 miles
  • Red/Orange: 7 miles or 8.5 miles depending on what you feel most comfortable with

ROUTES:
 
7 Mileshttp://www.mapmyrun.com/routes/view/500827512
Directions:

  • Right – Veteran’s
  • 1st Right – Atlanta (turns into Winsted)
  • Left – 7th
  • Right – Wayside to dead end
  • Left – 12th
  • 1st Right – Norwalk Ln. to dead end
  • Left – Enfield
  • Right – Exposition (cross Expo)
  • Left – Bonnie
  • Right – Pecos
    • WATER – Scenic & Pecos (~ 3 miles)
  • Left – 35th
  • Turn around at Mt. Bonnell Rd.
  • Head back to start the exact same way you came out

8.5 Miles: http://www.mapmyrun.com/routes/view/500825250
Directions:

  • Right – Veteran’s
  • 1st Right – Atlanta (turns into Winsted)
  • Left – 7th
  • Right – Wayside to dead end
  • Left – 12th
  • 1st Right – Norwalk Ln. to dead end
  • Left – Enfield
  • Right – Exposition (cross Expo)
  • Left – Bonnie
  • Right – Pecos
    • WATER – Scenic & Pecos (~ 3 miles)
  • Left – 35th
  • Right – Mt. Bonnell Rd.
  • Turn around at the stairs – walk up to the top for an awesome group photo J
  • Head back to the start the same way you came out.

12 Miles – http://www.mapmyrun.com/routes/view/334401847
Directions:

  • Right – Veteran’s
  • Left – Lake Austin (cross the road – to the north side)
  • Right – Hearn to dead end
  • Left – 8th
  • 1st Right – Possum Trot (careful around 12th…stay on Possum Trot) to dead end
  • Left – Enfield
  • 1st Right – Exposition
  • 1st Left – Bonnie
  • Right – Pecos
    • WATER STOP – at Scenic/Pecos
  • Left – 35th
  • Left – Old Bull Creek Rd.
  • Right – Mt. Bonnell Rd.
    • Up the stairs to see the view! J
  • Right – Mt. Bonnell Dr.
  • Left – Balcones
  • Left – Mt. Barker – another climb J
  • Mt. Barker curves right and turns into Crestway Dr.
  • Crestway curves left and eventually dead ends into Perry
  • Right – Perry Ln.
    • Gatorade – at Perry/Balcones
  • Left – Balcones
  • Right – Hancock
  • Right – Fairview
  • Fairview curves right and turns into Big Bend Dr.
  • Left – Shadow Ln. to dead end
  • Right – Perry – curve left onto Balcones
    • Gatorade– at Perry/Balcones
  • 1st Left – Madrona
  • Left at the Y – onto Glen Rose Dr.
  • Glen Rose curves right onto Edgemont
  • Left – Balcones
  • Left – 35th
  • Right – Pecos
    • WATER STOP – at Scenic/Pecos
  • Right – Scenic
  • Right – Scenic to the top of the big hill J enjoy the view
  • Left – Stevenson Ave.
  • Right – Rockmoor
  • Right – Cherry (turns into Scenic briefly and then into Lake Austin Blvd.)
  • Right – Veteran’s back to the start!

15 Miles: http://www.mapmyrun.com/us/austin-tx/mt-bonnell-15-route-279055629

  • Right – Veteran’s
  • Left – Lake Austin Blvd.
  • Right – Hearn (dead end)
  • Left – 8th
  • Right – Possum Trot (1st right)
    • Quick Left – 12th, then quick Right back on Possum Trot
  • Left – Enfield
  • Right – Exposition (cross Expo so you are on the west side)
  • Left – Bonnie (1st left)
  • Right – Pecos
    • WATER – Scenic & Pecos (~ 3 miles)
  • Left – 35th
  • Left – Old Bull Creek Rd.
  • Right – Mt. Bonnell Rd.
    • Up the stairs to take a picture! J
  • Right – Mt. Bonnell Dr. — not the same road you came up on!
  • Left – Balcones
  • Right – Hancock
    • Gatorade – Balcones & Perry (before mile 6)
  • Right – Shoal Creek
  • Left – 38th (cross 38th at the light and get on the south side of the street)
    • Water/Restrooms inside the hospital ~ after 8 miles
  • Right – Medical Pkwy
  • Left – 34th
  • Right – Speedway (turns into University after 31st)
  • Left – 30th
  • Right – Speedway into UT
    • Water/Restrooms inside Jester  ~ 10 miles (building up the stairs on the SE corner of 21st & Speedway)
  • Speedway curves left – Don’t go left – cut through the sidewalk between the buildings to MLK
  • Go straight and cross MLK – you are now on Congress Ave. – Bob Bullock is on your right
  • Go around the Capital (doesn’t matter which side)
  • Right – 11th
  • Left – Rio Grande (dead ends)
    • Gatorade at Rio Grande/4th
  • Left – 4th
  • Right – San Antonio
  • Cross Cesar Chavez and take the pedestrian pathway on 1st St. over the lake
  • Take the stairs down to the trail and follow the South side of the trail West towards MoPac
    • Water fountain & restrooms along trail ~ 13 miles

ADD ON OPTIONS:
 
Trail – 1 mile: http://www.mapmyrun.com/routes/view/288475481

  • Cross MoPac pedestrian bridge, left (east) on trail to the railroad track/water fountains, turn around and head back to the Rock

Trail – 2 mile: http://www.mapmyrun.com/routes/view/288476771

  • Cross MoPac pedestrian bridge, left (east) on trail past the railroad track/water fountains, the trail curves right and go about 50 meters and then turn around and head back to the Rock

Trail – 3 mile: http://www.mapmyrun.com/routes/view/288478027

  • Cross MoPac pedestrian bridge, left (east) on trail until the trail curves right, then go over the wooden bridge (left), and take the trail left, go under the Lamar bridge, take the Pfluger pedestrian bridge across the lake, go down the stairs or spiral round about and head back west on the trail to MoPack

Fall Training – Starts August 23rd! Read more…

Fall Training 

CLICK HERE TO REGISTER!

ORIENTATION:
We have an orientation at Luke’s Locker on Saturday August 16 from 10-2 pm where we will be available to answer questions, help with registration, meet with coaches, and also have a raffle & snacks/refreshments available for you. The orientation is ongoing throughout the 10 am to 2 pm time so you can come when it’s convenient for you. The official fall training season is 6 months in length and meets each Saturday morning. 

PROGRAM INFORMATION:

  • Start Date: Saturday August 23rd at 7 AM. During that morning we will introduce you to the coaches, give you your welcome packet, do a placement run of 2 miles (half marathoners) or 3 miles (full marathoners). You may walk/run or run the placement run. If you are interested in joining our walking program, we can give you information on that as well.
  • Meeting Time:
    • 7:00 AM (8/23 through 9/20)
    • 6:30 AM (9/27 through the end of the season) for long runs at 150 E. Riverside (TxDOT parking lot).
  • Goal for YOU: We want to give you all the necessary tools and information to reach your race healthy and prepared.
  • Weekday Training: There are additional training options during the week around Austin as well. We have training schedules for a variety of winter races. We have a Team Fit training group that meets on Tuesday & Thursday mornings downtown for experienced runners of all paces looking to get faster and receive more individual coaching during the week. We also have several coaches that voluntarily coach during the week as well.

COST: (full season)

  • New Member: $125
  • Returning Member: $95
  • Summer Transfer: $45
  • Additional Team Fit Cost: $50
  • Special Deals:
    • NEW this year  Refer a friend – Returning Member – Refer one NEW MEMBER and receive a 50% discount on your membership fee; refer two or more NEW FRIENDS and get your membership fee FREE. When your new friend(s) register, just have them enter YOUR name in the field: “If you were referred by an Austin Fit member, please give us that member’s name.” At the close of registration, if your name is listed one or more times, your membership fee will be refunded accordingly.
    • Returning Member who brings two NEW members is FREE! Make sure they reference your name when they register. You will still need to complete a paper registration form & will have to write the two NEW members on the top of your paper registration form. This will be done in-person only on Saturday mornings.

Tax FREE Weekend is HERE!!!

Heads UP! 

Everything at Luke’s Locker is tax free today, Saturday, and Sunday…EVERYTHING!!!! Luke’s will pay the tax for you on any item not tax free. You can use your participant or coach discount too!! 🙂 NOW is the time to stock up on any training essentials. 

Runner’s Routes – Sat. 8/9

August 9th Summer Training

Shoal Creek & beyond…

Remember – we meet at TxDOT at 5:50 AM and leave at 6 AM – please arrive on time. 🙂

MILEAGE OPTIONS:

  • Portland (10/5) & Chicago (10/12) – 13 or 10 miles: complete the 8 or 10 mile route with your group and add on 5, 3, or 2 miles OR run the 10 or 13 mile route below
  • MCM (10/26) – 13 miles: complete the 8 or 10 mile route with your group and add on 5 or 3 miles OR run the 13 mile route below
  • New York (11/2) – 8 miles or 10 miles with the San Antonio group
  • Athens (11/9) – 13 miles: complete the 8 or 10 mile route with your group and add on 5 or 3 miles OR run the 13 mile route below
  • San Antonio/Dallas Full (December)Green – 13 or 16 miles — Yellow/Red – 10 miles —Orange – 8 miles
  • All Half Marathoners – Green/Yellow – 8 miles — Red/Orange – 6 miles

ROUTES: 6, 8, 10, 13, 16, & 22 miles w/add on distances of 2, 3, & 5 miles

6 Miles =http://www.mapmyrun.com/routes/view/289039619

Directions:

  • East out TxDOT
  • Left – Austin Fit Blvd
  • Left – Trail
  • Cross Pfluger Pedestrian bridge over to Luke’s Locker
  • Right – Lamar
  • Right – 6th
  • Left – Henderson
  • Shoal Creek Trail entrance is on the right before 9th St. – Orange Cone
  • Left or North on the Trail
  • Follow the trail north
  • After going under 15th St. take the bridge to the left to continue on the trail (Orange
  • Cone) and enter Pease Park
  • WATER at Pease Park entrance by the restrooms (~ Mile 3)
  • Turn around at Shoal Creek Blvd (Orange Cone)
  • Head back to TxDOT the same way you went out.

8 Mileshttp://www.mapmyrun.com/us/austin-tx/af-shoal-creek-route-153337911

Directions:

  • East out TxDOT
  • Left – Austin Fit Blvd
  • Left – Trail
  • Cross Pfluger Pedestrian bridge over to Luke’s Locker
  • Right – Lamar
  • Right – 6th
  • Left – Henderson
  • Shoal Creek Trail entrance is on the right before 9th St. – Orange Cone
  • Left or North on the Trail
  • Follow the trail north
  • After going under 15th St. take the bridge to the left to continue on the trail (Orange Cone) and enter Pease Park
  • WATER at Pease Park entrance by the restrooms (~ Mile 3)
  • Turn around at 29th St. (bridge after the 7 mile turnaround – they have a cone)
  • Head back to TxDOT the same way you went out.

10 Miles = http://www.mapmyrun.com/routes/view/153137019

Directions:

  • East out TxDOT
  • Left – Austin Fit Blvd
  • Left – Trail
  • Cross Pfluger Pedestrian bridge over to Luke’s Locker
  • Right – Lamar
  • Right – 6th
  • Left – Henderson
  • Shoal Creek Trail entrance is on the right before 9th St. – Orange Cone
  • Left or North on the Trail
  • Follow the trail north
  • After going under 15th St. take the bridge to the left to continue on the trail (Orange Cone) and enter Pease Park
  • WATER at Pease Park entrance by the restrooms (~ Mile 3)
  • Trail ends on 31st St.
  • Left – 31st and pick up the trail on the left (WATER cooler)
  • Take the 38th St. path up to 38th St.
  • Right – 38th (cold WATER and Restrooms inside the Hospital ~ Mile 5)
  • Right – Medical Parkway
  • Left – 34th
  • Right – Lamar
  • Pick back up on the Shoal Creek trail after crossing 31st
  • Head back to TxDOT the same way you came up.

 13 Miles = http://www.mapmyrun.com/routes/view/495236100

Directions:

  • East out TxDOT
  • Left – Austin Fit Blvd
  • Left – Trail
  • Cross Pfluger Pedestrian bridge over to Luke’s Locker
  • Right – Lamar
  • Right – 6th
  • Left – Henderson
  • Shoal Creek Trail entrance is on the right before 9th St. – Orange Cone
  • Left or North on the Trail
  • Follow the trail north
  • After going under 15th St. take the bridge to the left to continue on the trail (Orange Cone) and enter Pease Park
  • WATER at Pease Park entrance by the restrooms (~ Mile 3)
  • Trail ends on 31st St.
  • Left – 31st (WATER by the trail entrance)
  • Right – 34th
  • Left – Speedway
  • Right – 42nd
  • Right – Ave G
  • Right – 38th
  • Left – Speedway
  • Left – 34th
  • Left – 31st WATER/Gatorade ~ back to the trail and to TxDOT

16 Mileshttp://www.mapmyrun.com/routes/view/291552157

Directions:

  • East out TxDOT
  • Left – Austin Fit Blvd
  • Left – Trail
  • Cross Pfluger Pedestrian bridge over to Luke’s Locker
  • Right – Lamar
  • Right – 6th
  • Left – Henderson
  • Shoal Creek Trail entrance is on the right before 9th St. – Orange Cone
  • Left or North on the Trail
  • Follow the trail north
  • After going under 15th St. take the bridge to the left to continue on the trail (Orange Cone) and enter Pease Park
  • WATER at Pease Park entrance by the restrooms (~ Mile 3)
  • Trail ends on 31st St.
  • Left – 31st (WATER by the trail entrance)
  • Right – 34th
  • Left – Speedway (to dead end)
  • Right – trail (WATER stop ~ mile 7) towards 47th St.
  • Left – Ave. F
  • Right – 56th (last street before Koenig/2222)
  • Right – Duval
  • Right – 32nd (to dead end)
  • Right – Speedway
  • Left – 34th
  • Left – 31st WATER/Gatorade ~ back to the trail and to TxDOT

22 Miles = http://www.mapmyrun.com/routes/view/495872864

Directions:

  • East out TxDOT
  • Left – Austin Fit Blvd
  • Left – Trail
  • Cross Pfluger Pedestrian bridge over to Luke’s Locker
  • Right – Lamar
  • Right – 6th
  • Left – Henderson
  • Shoal Creek Trail entrance is on the right before 9th St. – Orange Cone
  • Left or North on the Trail
  • Follow the trail north
  • After going under 15th St. take the bridge to the left to continue on the trail (Orange Cone) and enter Pease Park
  • WATER at Pease Park entrance by the restrooms (~ Mile 3)
  • Trail ends on 31st St.
  • Left – 31st (WATER by the trail entrance)
  • Right – 34th
  • Left – Speedway (to dead end)
  • Right – trail (WATER stop ~ mile 7) towards 47th St.
  • Left – Ave. F (to dead end)
  • Left – Skyview (through the trail to Guadalupe St.)
  • Right – Guadalupe St. (Gatorade at Bentwood/Guadalupe)
  • Left – Brentwood (to dead end)
  • Left – Laird Dr.
  • Right – Koenig (cross street)
  • Quick Left – Burnet Rd.
  • Left – Houston St.
  • Left – Woodrow Ave.
  • Right – Brentwood (Gatorade at Bentwood/Guadalupe)
  • Right – Guadalupe back to Skyview
  • Right – Duval
  • Right – 32nd (to dead end)
  • Right – Speedway
  • Left – 34th
  • Left – 31st WATER/Gatorade ~ back to the trail and to TxDOT the same way you came out

Add Ons – take the boardwalk east for an out/back

 2 Miles: http://www.mapmyrun.com/routes/view/495910480

 3 Miles:http://www.mapmyrun.com/routes/view/495911654

Directions:

  • Boardwalk East
  • Turn around when the boardwalk hits Lakeshore Dr.

5 Miles: http://www.mapmyrun.com/routes/view/495913874

  • Boardwalk East
  • Trail towards Longhorn Dam
  • Turn around at the Dam

Runner’s Newsletter – Summer: Week 9

What you will find in this week’s newsletter:

  • Runner’s Tip: How to recover from your long runs and hard workouts
  • Tomorrow it will be hot – tips on running in the heat
  • Program Information including: weekday schedule, Saturday long run schedule, field trips (next one is August 16), routes for Saturday, group breakfast location, etc.
  • Events/Races coming up with details and links
  • Free Workouts provided by Luke’s Locker
  • Coach’s Corner: Finding your optimal work/recovery ratio

Click Here to read the full newsletter!

Running Routes – August 2

August 2nd Summer Training

Dawson/Live Oak

Remember – we meet at TxDOT at 5:50 AM and leave at 6 AM – please arrive on time.

MILEAGE OPTIONS:

  • Portland (10/5) & Chicago (10/12) – 15 miles: you can either follow the 15 mile route below or complete the 7 mile route with your group and complete the 8 mile add on route option
  • MCM (10/26) – 9 miles: complete the 7-mile route with your group and then add on 2 miles
  • New York (11/2) – 10 miles: complete the 7-mile route with your group and then add on 3 miles
  • Athens (11/9) – 11 miles: complete the 7-mile route with your group and then add on 4 miles
  • San Antonio/Dallas Full (December) – 7 miles (down week) – Yellow, Red, & Orange; 15 or 12 miles – Green
  • All Half Marathoners – 6 miles (down for some pace groups)

ROUTES:

6 Miles: http://www.mapmyrun.com/us/austin-tx/af-dawson-6-miles-route-127853729

Directions

  • East out of TxDOT
  • Right – No Name St.
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Right – Gibson
  • Left – 6th St.
  • Right – Jewell
  • Left – 7th
  • Left – Milton
  • Right – 6th
  • Left – Lamar
  • Left – Oltorf
  • Left – 5th St.
  • Right – Live Oak (Water & Gatorade at Live Oak/5th St.)
  • Left – Travis Heights
  • Left – Riverside
  • Right – No Name St. back to TxDOT

7 Miles: http://www.mapmyrun.com/routes/view/490996582

Directions

  • East out of TxDOT
  • Right – No Name St.
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Right – Gibson
  • Left – 6th St.
  • Right – Jewell
  • Left – 7th
  • Left – Milton
  • Right – 6th
  • Right – Mary
  • Left – Lamar
  • Left – Oltorf
  • Left – 5th St. (Water & Gatorade at Live Oak/5th St.)
  • Right – Live Oak
  • Left – Travis Heights
  • Right – Woodland Ave. (go under I-35)
  • Left – Parker
  • Left – Riverside back to TxDOT

12 Miles: http://www.mapmyrun.com/routes/view/491010994

Directions

  • East out of TxDOT
  • Right – No Name St.
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Right – Gibson
  • Left – 6th St.
  • Right – Jewell
  • Left – 7th
  • Left – Milton
  • Right – 6th
  • Right – Mary
  • Left – Lamar
  • Left – Del Curto
  • Left – Cinnamon Path (the next 3 turns are quick so pay attention)
  • Left – Waterloo Trail
  • Left – Thornton Rd
  • Right – Oltorf
  • Left – 5th (Water & Gatorade at Live Oak/5th St.)
  • Right – Live Oak
  • Left – Travis Heights
  • Right – Woodland Ave. (go under I-35) to dead end (Water & Gatorade at Woodland & Willow Creek)
  • Left – Willow Creek Dr.
  • Right Riverside
  • Wickersham & Riverside is the split for the 12 and 15 mile routes
  • Left – Wickersham
  • Right – Elmont to dead end Trail head (use water fountains on the trail)
  • Follow the trail north all the way to the river
  • Follow the trail left around the baseball fields close to the river
  • Go through the tunnel and then left
  • Take the trail south and when you can hop on the boardwalk
  • Follow the boardwalk west back to TxDOT

15 Miles: http://www.mapmyrun.com/routes/view/491007800

Directions

  • East out of TxDOT
  • Right – No Name St.
  • Right – Riverside
  • Left – Barton Springs
  • Left – Dawson (turns into 5th St.)
  • Right – Gibson
  • Left – 6th St.
  • Right – Jewell
  • Left – 7th
  • Left – Milton
  • Right – 6th
  • Right – Mary
  • Left – Lamar
  • Left – Del Curto
  • Left – Cinnamon Path (the next 3 turns are quick so pay attention)
  • Left – Waterloo Trail
  • Left – Thornton Rd
  • Right – Oltorf
  • Left – 5th (Water & Gatorade at Live Oak/5th St.)
  • Right – Live Oak
  • Left – Travis Heights
  • Right – Woodland Ave. (go under I-35) (Water & Gatorade at Woodland & Willow Creek)
  • Left – Willow Creek Dr.
  • Right Riverside (Wickersham & Riverside is the split for the 12 and 15 mile routes)
  • Left – Grove to trail head (Water at Trail Head)
  • Follow the trail left and then right around the park
  • Cross the bridge and follow the trail left around the baseball fields close to the river
  • Go through the tunnel and then left
  • U-turn left to cross the Longhorn Dam (use the water fountains on the trail)
  • Follow the trail west back to Congress Ave. (do not go under Congress)
  • Take the stairs on the right up to Congress Ave.
  • Left – Congress and take the entrance into TxDOT

2-Mile Add-On: out/back on the trail – take the trail west towards MoPac – turn around at Riverside/Trail

3-Mile Add-On: out/back on the trail – take the trail west towards MoPac – turn around at the wooden bridge

4-Mile Add-On: out/back on the trail – take the trail west towards MoPac – turn around about 100 meters before the railroad tracks/water fountain

8-Mile Add-On: out/back trail to MoPac, left – veteran’s, left – LAB, turn around at Red Bud (light) http://www.mapmyrun.com/routes/view/491074360

Happy Hour – July 31 6-8 PM

Join us for a Happy Hour at Casino el Camino on 6th street from 6-8 PM on Thursday July 31, 2014

Hang out with other Austin Fit/Luke’s Locker runners and enjoy good food & drinks! 

Come for quite literally “world famous, award winning burgers,” but stay and enjoy drinks with friends. 

517 East 6th St.
Austin, TX 78701

Phone: (512) 469-9330
Near corner of 6th and Red River

Luke’s Locker Participant Appreciation Night – 7/30

Join us at Luke’s Locker tonight while we say THANK YOU to all our participants (past & present) for training with us!

Enjoy 20%* off for you & your guests, beverages, snacks, and raffles. 
6-8 PM Wednesday July 30, 2014

Join the 5K social run at 6 PM or stay and shop! Raffle will be held at 7:30 PM.

Questions: email us at JenniferHarney@lukeslocker.com

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

­­­­­­­­­­­

  • 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.

 

 

Fall Training – Sign Up Today for $15 off

LIVE FIT & LOVE IT!
For 1 day ONLY we are discounting the Fall Registration fees! Today, July 15th you can register for Austin Fit’s Fall Training for $15 off the normal season cost. There is NO CODE needed…the fees will increase tomorrow to the normal amount. CLICK HERE to register today!!!! 
 
FALL TRAINING begins on Saturday 8/23 at 7 AM meeting in the parking lot of TxDOT (150 E. Riverside by Congress Ave.)FALL ORIENTATION will be held on Saturday 8/16 from 10 am – 2 pm at Luke’s Locker – we will answer your questions, meet a few coaches, enter a raffle, register on-site, and enjoy refreshments and snacks. It is an on-going event so show up anytime between 10-2 PM.GOAL RACES:
  • AUSTIN Half & Full Marathon – 2/15/14
  • 3M Half Marathon – 1/25/14
  • HOUSTON Half & Full Marathon – 1/18/15
  • USA FIT Half & Full Marathon – 2/1/15
QUESTIONS about the Fall Training – please email: JenniferHarney@LukesLocker.com or visit our FAQ page. 

Running Routes – 5/31

UT & Barton Hills

MILEAGE OPTIONS:

  • Half Marathoners (Beginners) = 6 Miles
  • Half Marathoners (Experienced) & June 7th Marathoners = 8 Miles (6 Miles + 2 Miles)
  • June 21st Marathoners = 22 Miles (14 Miles + 8 Miles)
  • June 14th Marathoners = 14 Miles

ROUTES:

6 Miles:http://www.mapmyrun.com/routes/view/374269051

Directions:

  • Leave TXDOT turn right onto Austin Fit Blvd
  • Right – Riverside
  • Right – Congress Ave
  • Right – 11th
  • Left – Red River
  • Left – Robert Deadman drive
  • Water at Clyde Littlefield
  • Left – 23rd
  • Left – San Jacinto
  • Right – 15th
  • Left – Lavaca
  • Cross – 1st street bridge
  • Left onto Riverside stop at Austin Fit Blvd and walk it in

2 Mile add on:

Out and back on the Trail

14 Mile: http://www.mapmyrun.com/routes/view/430041368

Directions

  • Leave TXDOT turn right onto Austin Fit Blvd
  • Right – Riverside
  • Right – Congress Ave
  • Right – 11th
  • Left – Red River
  • Left – Robert Deadman Dr.
  • WATER at Clyde Littlefield
  • Right – Clyde Littlefield
  • Left – Red River continue north
  • Left – Clarkson Ave.
  • Left – 53rd
  • Right – Duval
  • Left – 56th
  • Gatorade at 56th St.
  • Left – Ave. G
  • Right – 40th
  • Left – Speedway
  • Left – 30th
  • Right – back to Speedway
  • WATER at Jester (inside the building & restrooms)
  • Right – 21st
  • Left – Nueces (swing to left after crossing MLK and continue down Nueces)
  • Right – 12th
  • Right – Blanco
  • Left – 13th
  • Left – W. Lynn
  • Left – 6th
  • Right – Lamar (head across the Pfluger bridge)
  • Left (east) – Trail back to TxDOT

8 Mile – Wilke Loop – add on http://www.mapmyrun.com/routes/view/373775821

  • Leave TXDOT via Austin fit Blvd.
  • Right – Riverside
  • Left – Barton Springs Rd
  • Left – Robert E Lee
  • Right – Barton Hills Dr.
  • Left – Wilke
  • Gatorade at the top of Wilke
  • Right – Rabb
  • Left – Arpdale
  • Left – Bluebonnet
  • Right – Heather – Cross Lamar Heather turns to Mary
  • Right – Brackridge
  • Left – Live Oak
  • Left – Travis Heights
  • Left – Riverside back to TXDOT

 

Running Routes – 5/24

Spring Fit Routes – 

Scenic & Mt. Bonnell

Mileage Options:

  • Half Marathoners (Beginners) = 12 Miles
  • Half Marathoners (Experienced) = 14 Miles (add 2 miles on of trail at the end)
  • Late May Marathoners = 15 Miles
  • June Marathoners = 21 Miles (15 + 6 Mile add on)
  • Santa Rosa, CA Marathon = 9 Miles

 Routes:

9 Miles: http://www.mapmyrun.com/routes/view/423910044

Directions:

  • East out of TxDOT
  • West – Trail
  • Right – cross Pfluger pedestrian bridge
  • West – Trail to MoPac
  • Take Veteran’s up to Lake Austin Blvd.
  • Left – LAB
  • LAB turns into Scenic
  • Right – Bonnie (1st street after Enfield)
  • Cross Expo and take Bridle Path east
  • Right – Forest
  • Cross Enfield and go right
  • 1st Left – Meriden (dead ends on Quarry)
  • Left – Quarry
  • 1st Right – Daily
  • 1st Right – 12th
  • 1st Left – Meriden to dead end and take a Left
  • Right – Deep Eddy back to LAB
  • Right – Veteran’s to the trail
  • Take the North side of the trail back to the Pfluger pedestrian bridge
  • Cross the bridge and take the trail east to TxDOT

12 Miles: http://www.mapmyrun.com/routes/view/423904124

Directions:

  • East out of TxDOT
  • West – Trail
  • Right – cross Pfluger pedestrian bridge
  • West – Trail to MoPac
  • Take Veteran’s up to Lake Austin Blvd.
  • Left – LAB
  • LAB turns into Scenic, then Cherry
  • Curve right on Cherry
  • Left – Rockmoor
  • Left – Stevenson
  • Right – Scenic – curves right after the big down hill
  • Left – again on Scenic
  • Right – Pecos
  • Left – Greenlee (cross Expo)
  • Right – Spring
  • Left – Indian Trail
  • Right – Sharon
  • Sharon curves right onto Bridle Path
  • Take a quick Left – Forest
  • Cross Enfield and go right
  • 1st Left – Meriden (dead ends on Quarry)
  • Left – Quarry
  • 1st Right – Daily
  • 1st Right – 12th
  • 1st Left – Meriden to dead end and take a Left
  • Right – Deep Eddy back to LAB
  • Right – Veteran’s to the trail
  • Cross the MoPac pedestrian bridge and take the South side of the trail back to TxDOT

15 Miles: http://www.mapmyrun.com/routes/view/423906132

Directions:

  • East out of TxDOT
  • West – Trail
  • Right – cross Pfluger pedestrian bridge
  • West – Trail to MoPac
  • Take Veteran’s up to Lake Austin Blvd.
  • Left – LAB
  • LAB turns into Scenic, then Cherry
  • Curve right on Cherry
  • Left – Rockmoor
  • Left – Stevenson
  • Right – Scenic – curves right after the big down hill
  • Left – again on Scenic
  • Left – Pecos
  • Left – 35th
  • Left – Old Bull Creek Rd.
  • Right – Mt. Bonnell Rd.
  • Right – Mt. Bonnell Dr. (after the big climbs)
  • Right – Balcones
  • Left – 35th
  • Right – Pecos
  • Left – Greenlee (cross Expo)
  • Right – Spring
  • Left – Indian Trail
  • Right – Sharon
  • Sharon curves right onto Bridle Path
  • Take a quick Left – Forest
  • Cross Enfield and go right
  • 1st Left – Meriden (dead ends on Quarry)
  • Left – Quarry
  • 1st Right – Daily
  • 1st Right – 12th
  • 1st Left – Meriden to dead end and take a Left
  • Right – Deep Eddy back to LAB
  • Right – Veteran’s to the trail
  • Cross the MoPac pedestrian bridge and take the South side of the trail back to TxDOT

21 Miles (15 + 6 Miles): http://www.mapmyrun.com/routes/view/424012710

6 mile add on – Directions:

  • Right – Riverside
  • Right – Congress
  • Take the stairs down after crossing the bridge and take the trail east
  • East – Trail to the Holly PowerPlant – 3 Miles
  • Turn around and head back the same way you came.

 

Running Routes – 3/29

SPRING FIT ~ Possum Trot & Reed Park

  • All participants need to arrive at TxDOT ready to roll no later than 7:00 AM. There will be routes printed but please bring a plastic bag to carry your directions. We have fewer coaches leading groups this season so it is VERY important for everyone to have directions with them.
  • All participants need to complete the attendance sheet from your coach this Saturday.
  • There is water and Gatorade out on the course so look for a cooler when indicated on the route.
  • If you are running or walking longer than 90 minutes – please bring other forms of nutrition (gu’s, shot blocks, beans, salt pills, etc.) and carry a water bottle.  Upon returning to TxDOT we have water and Gatorade for you. Coaches will lead stretches

Mileage Options:

  • Half Marathoners (Beginners) = 8 Miles
  • Half Marathoners (Experienced) = 10 Miles
  • April Marathoners = 22 Miles (12 Miles + 10 Miles)
  • Early May Marathoners = 12 Miles (10 Miles + 6 Miles)
  • Late May Marathoners = 16 Miles (10 Miles + 6 Miles)
  • June Marathoners = 15 Miles

Routes:

8 Miles: http://www.mapmyrun.com/routes/view/380518056

Directions:

  • Left out of TxDOT
  • West – Trail
  • Cross MoPac pedestrian bridge
  • Left – Veteran’s
  • Water at Veteran’s/LAB corner
  • Left – LAB (Lake Austin Blvd.)
  • Right – Hearn (to dead end)
  • Left – 8th
  • 1st Right – Possum Trot (to dead end)
  • Left – Enfield
  • Left – Exposition
  • Left – LAB
  • Right – Veteran’s
  • Take the North side of the Trail EAST towards Lamar
  • Right – Pfluger pedestrian bridge
  • Left – Trail EAST back to TxDOT

10 Miles (8 Miles + 2 Mile add on – http://www.mapmyrun.com/routes/view/371429759)

Directions:

  • East out of TxDOT
  • Right – AF Blvd.
  • Left – Riverside
  • Right – Travis Heights
  • Right – Monroe
  • Right  – Newning(to dead end)
  • Left – Academy Dr.
  • Quick 1st Right – back on Newning Ave.
  • Newning curves left
  • 1st Right – Newning Ave.
  • Left – Riverside
  • Right – AF Blvd.

 12 Miles: http://www.mapmyrun.com/routes/view/380496902

Directions:

  • Left out of TxDOT
  • West – Trail
  • Cross MoPac pedestrian bridge
  • Left – Veteran’s
  • Water at Veteran’s/LAB corner
  • Left – LAB
  • Right – Hearn (to dead end)
  • Left – 8th
  • 1st Right – Possum Trot (to dead end)
  • Right – Enfield (be careful crossing Enfield!!)
  • Left – Forest
  • Left – Windsor (to dead end)
  • Right – Matthews
  • Left – Scenic
  • Right – Trail (Orange AF Cone)
  • Follow the cones on the trail to come out at Reed Park
  • It is rocky so go slow/easy and walk if you need to…pick up your feet!! J Enjoy the change of terrain!
  • Gatorade at Reed Park
  • Left – Pecos
  • Right – Northwood
  • Right – Exposition
  • Left – Hillview/Westover go under MoPac
  • Westover turns into Northwood – to dead end
  • Right – Wooldridge Dr.
  • Left – Gaston (to dead end)
  • Right – Shoal Creek
  • Water at Shoal Creek/Lamar
  • Right – Lamar
  • Left – 12th
  • Right – Rio Grande
  • Left – 4th
  • 1st Right – Nueces
  • Left – 3rd
  • Right – Congress

15 Miles (12 Mile route +3 Miles – http://www.mapmyrun.com/routes/view/380508628)

Directions:

  • Left – out of TxDOT
  • West – Trail
  • Cross the Pfluger pedestrian bridge
  • East – Trail
  • Go under the Congress bridge – then take stairs to the left UP to Congress Ave.
  • Left – Congress
  • Left – Trail after crossing the bridge
  • Right/East – Trail back to TxDOT

16 Miles (12 Mile route + 4 Miles – http://www.mapmyrun.com/routes/view/380507496)

Directions:

  • Left – out of TxDOT
  • West – Trail
  • Cross the Pfluger pedestrian bridge
  • East – Trail
  • Cross the I-35 sidewalk bridge
  • Right – Riverside back to TxDOT

22 Miles (12 Mile route +10 Miles – http://www.mapmyrun.com/routes/view/380510574)

Directions:

  • Left – out of TxDOT
  • West – Trail
  • Cross the Pfluger pedestrian bridge
  • East – Trail
  • Cross the Longhorn Dam and take the trail UNDER Pleasant Valley to Roy Guerrero Park where the baseball fields are
  • Follow the trail East
  • Left – over the 1st bridge – and take a right heading south
  • At the 3 way fork – take a Right – continuing SOUTH – staying alongside the parking lot
  • At the next 2 way fork – stay LEFT and continue SOUTH
  • Trail dead ends at the road at Elmont
  • 1st Left – Wickersham
  • Right – Riverside
  • Right – Congress
  • Pick up the trail
  • Right/East – trail back to TxDOT

 

 

Running Routes – 3/22

SPRING FIT ~ UT + Barton Hills…

SATURDAY:

  • All participants need to arrive at TxDOT ready to roll no later than 7:00 AM. There will be routes printed but please bring a plastic bag to carry your directions. We have fewer coaches leading groups this season so it is VERY important for everyone to have directions with them.
  • This Saturday, Jen Harney will be out of town but Jessica Galloway & Jodi Ondrusek will be there to administer things. If you have not registered or picked up your shoe tag/discount card – please see Jessica for these items. Jodi will take care of any announcements, have copies of routes, and the attendance sheets/clipboards. Jon will be there to put out water & Gatorade. 
  • All participants need to complete the attendance sheet from your coach this Saturday. 
  • There is water and Gatorade out on the course so look for a cooler when indicated on the route.
  • If you are running or walking longer than 90 minutes – please bring other forms of nutrition (gu’s, shot blocks, beans, salt pills, etc.) and carry a water bottle.  Upon returning to TxDOT we have water and Gatorade for you. Coaches will lead stretches 
  • Group Breakfast – Austin Java – Barton Springs

 MILEAGE OPTIONS:

  • Half Marathoners (Beginners) = 6 Miles
  • Half Marathoners (Experienced) = 8 Miles
  • April Marathoners = 20 Miles (12 Miles + 8 Miles)
  • Early May Marathoners = 18 Miles (12 Miles + 6 Miles)
  • Late May Marathoners = 12 Miles
  • June Marathoners = 12 Miles

ROUTES:

6 Miles: http://www.mapmyrun.com/routes/view/374269051

  • Leave TXDOT turn right onto Austin Fit Blvd
  • Right – Riverside
  • Right – Congress Ave
  • Right – 11th
  • Left – Red River
  • Left – Robert Deadman drive
  • Water at Clyde Littlefield
  • Left – 23rd
  • Left – San Jacinto
  • Right – 15th
  • Left – Lavaca
  • Cross – 1st street bridge
  • Left onto Riverside stop at Austin Fit Blvd and walk it in

2 Mile add on: Out and back on the Trail

12 Miles: http://www.mapmyrun.com/routes/view/373505449

  • Leave TXDOT turn right onto Austin Fit Blvd
  • Right – Riverside
  • Right – Congress Ave
  • Right – 11th
  • Left – Red River
  • Left – Robert Deadman Dr.
  • WATER at Clyde Littlefield
  • Right – Clyde Littlefield
  • Left – Red River continue north
  • Left – 49th Street
  • Left – Ave. G (
  • Gatorade at 40th St.
  • Right – 40th
  • Left – Speedway
  • Left – 30th
  • Right – back to Speedway
  • WATER at Jester (inside the building & restrooms)
  • Right – 21st
  • Left – Nueces (swing to left after crossing MLK and continue down Nueces)
  • Right – 12th
  • Left – Blanco
  • Left – 6th
  • Right – Lamar (head across the Pfluger bridge)
  • Left (east) – Trail back to TxDOT

6 Mile – Wilke Lollipop – add on http://www.mapmyrun.com/routes/view/373508803

  • Leave TXDOT via Austinfit blvd
  • Right – Riverside
  • Left – Barton Springs rd
  • Left – Robert E Lee
  • Right – Barton Hills Dr.
  • Left – Wilke
  • Gatorade at the top of Wilke
  • Right – Rabb
  • Left – back onto Robert E Lee
  • Right – Barton Springs
  • Right – Riverside back to TxDOT

8 Mile – Wilke Loop – add onhttp://www.mapmyrun.com/routes/view/373775821

  • Leave TXDOT via Austin fit Blvd.
  • Right – Riverside
  • Left – Barton Springs Rd
  • Left – Robert E Lee
  • Right – Barton Hills Dr.
  • Left – Wilke
  • Gatorade at the top of Wilke
  • Right – Rabb
  • Left – Arpdale
  • Left – Bluebonnet
  • Right – Heather – Cross Lamar Heather turns to Mary
  • Right – Brackridge
  • Left – Live Oak
  • Left – Travis Heights
  • Left – Riverside back to TXDOT

 

 

Running Routes – 3/15

SPRING FIT Trail/LAB + Parker…

SATURDAY 

All participants need to arrive at TxDOT ready to roll no later than 7:00 AM. There will be routes printed but please bring a plastic bag to carry your directions. We have fewer coaches leading groups this season so it is VERY important for everyone to have directions with them. Each one also has my cell phone printed on them in case of an emergency (need to be picked up or get lost). There is water and Gatorade out on the course so look for a cooler when indicated on the route. If you are running or walking longer than 90 minutes – please bring other forms of nutrition (gu’s, shot blocks, beans, salt pills, etc.) and carry a water bottle.  Upon returning to TxDOT we have water and Gatorade for you. Coaches will lead stretches and Jen will take people through core strengthen and hip exercises. Please bring a towel and/or yoga mat for this. We will announce the group breakfast location in the morning and any other important announcements before the workout.

 MILEAGE OPTIONS

  • Half Marathoners (Beginners) = 6 Miles
  • Half Marathoners (Experienced) = 8 Miles (6 Miles + 2 Miles)
  • April Marathoners = 18 Miles (10 Miles + 8 Miles)
  • Early May Marathoners = 16 Miles (10 Miles + 6 Miles)
  • Late May Marathoners = 16 Miles (10 Miles + 6 Miles)
  • June Marathoners = 10 Miles

 ROUTES

6 Miles: http://www.mapmyrun.com/routes/view/367702415

Directions:

  • East out of TxDOT
  • Left – AF Blvd.
  • Left or West on the trail
  • Right or Cross the MoPac Pedestrian bridge
  • Take the trail left or west towards Deep Eddy
  • Go up the spiral ramp to Deep Eddy
  • Right – Lake Austin Blvd.
  • WATER STOP = corner of LAB & Veteran’s 
  • Right – Veteran’s
  • Take the North side of the Trail east towards Lamar
  • Cross the Pfluger pedestrian bridge
  • Take the Trail east back to TxDOT

 8 Miles (6 Miles + 2 Mile add on):  http://www.mapmyrun.com/routes/view/371429759

Directions for the 2 Mile add on:

  • East out of TxDOT
  • Right – AF Blvd.
  • Left – Riverside
  • Right – Travis Heights
  • Right – Monroe
  • Right  – Newning(to dead end)
  • Left – Academy Dr.
  • Quick 1st Right – back on Newning Ave.
  • Newning curves left
  • 1st Right – Newning Ave.
  • Left – Riverside
  • Right – AF Blvd.

 10 Miles: http://www.mapmyrun.com/routes/view/367700357

Directions:

  • East out of TxDOT
  • Left – AF Blvd.
  • Left or West on the trail
  • Right or Cross the MoPac Pedestrian bridge
  • Left – Veteran’s
  • WATER STOP = corner of LAB & Veteran’s 
  • Left – Lake Austin Blvd. (cross LAB and make sure you are on the North side of the road)
  • Right – Hearn to dead end
  • Left – 8th
  • 1st Right – Possum Trot
  • Left – Enfield
  • Right – Exposition
  • Left – Windsor
  • Left – Rockmoor
  • Right – Cherry which curves left and turns into Scenic and then into Lake Austin Blvd.
  • Stay on LAB back to Veteran’s
  • WATER STOP = corner of LAB & Veteran’s 
  • Right – Veteran’s
  • Take the North side of the Trail east towards Lamar
  • Cross the Pfluger pedestrian bridge
  • Take the Trail east back to TxDOT

 16 Miles (10 Miles + 6 Mile add on): http://www.mapmyrun.com/routes/view/369927449

Directions for the 6 Mile add on:

  • Left or East on Riverside (cross I-35)
  • Right – Parker (light)
  • Right – Oltorf (cross I-35)
  • Immediate Right after crossing 35 onto Live Oak
  • Take Live Oak to the dead end
  • GATORADE at Live Oak & East Side Dr.
  • Right – 5th
  • Right – Barton Springs
  • Right – Riverside back to TxDOT

 18 Miles (10 Miles+ 8 Mile add on): http://www.mapmyrun.com/routes/view/367703245

Directions for the 8 Mile add on:

  • Left or East on Riverside (cross I-35)
  • Right – Parker (light)
  • Right – Woodward (cross I-35)
  • Woodward turns into Lightsey
  • Cross 1st St. and take a left
  • 1st Right – Cardinal Ln
  • GATORADE at Cardinal & 1st 
  • Right – 5th
  • Right – Barton Springs
  • Right – Riverside back to TxDOT

Spring Half/Full Marathons – mostly TX

HALF MARATHONS
 DATE  NAME/LINK  CITY, STATE
Mar 8 The Gusher Marathon, Half Marathon & 5K Beaumont, TX
Mar 15 Seabrook Lucky Trails Half Marathon Seabrook, TX
Mar 16 Seabrook Lucky Trails Marathon & Half Marathon Seabrook, TX
Mar 22 Bearathon Half Marathon & 5K Waco, TX
Mar 22 Dust Bowl Marathon & Half Marathon Series Day 1 Dalhart, TX
Mar 22 Grasslands Trail Run Marathon, Half Marathon, 50M Decatur, TX
Mar 23 Alamo 13.1 Half Marathon & Relay San Antonio, TX
Mar 23 Rock & Roll Dallas Half Marathon Dallas, TX
Mar 30 Biggest Loser Half Marathon Cedar Park, TX
Mar 30 Texas Wine Series Half Marathon & 5K Bryan, TX
Apr 5 Chisolm Trail Half Marathon & Quarter Marathon Crawford, TX
Apr 5 Fairview Half Marathon & 5K Fairview, TX
Apr 5 Irving Marathon, Half Marathon, 10K & 5K Irving, TX
Apr 5 Tyler Run for Autism Tyler, TX
Apr 6 Big D Texas Marathon & Half Marathon Dallas, TX
Apr 12 Davy Crockett Bear Chase Marathon, Half Marathon Groveton, TX
Apr 12 ZOOMA Texas Half Marathon & 5K Austin, TX
Apr 13 Divas Half Marathon & 5K in Galveston Galveston, TX
Apr 19 Lone Star Half Marathon & 5K Luckenbach, TX
May 3 Biggest Loser Run/Walk Half Marathon, 5K & 1M Beaumont, TX
May 11 Hope & Healing Place Half Marathon Amarillo, TX
May 11 Panhandle Marathon, Half Marathon & 5K Lubbock, TX
MARATHONS
8-Mar-14 The Gusher Marathon Beaumont, TX
16-Mar-14 Seabrook Lucky Trail Marathon Seabrook, TX
22-Mar-14 Crazy Desert Trail Race San Angelo, TX
22-Mar-14 Dust Bowl Marathon Series Day 1 Dalhart, TX
22-Mar-14 Grasslands Trail Runs Decatur, TX
5-Apr-14 Irving Marathon Irving, TX
6-Apr-14 The Big-D Texas Marathon Dallas, TX
12-Apr-14 Davy Crockett Bear Chase Groveton, TX
27-Apr-14 Oklahoma City Memorial Marathon Oklahoma City, OK
11-May-14 Panhandle Marathon Lubbock, TX
 8-June-14  Wounded Warrior Half Marathon & 10K  Irving, TX

Runner’s Newsletter – March 3rd

Click Here for the newsletter! 

In it you will find information on:

  • Spring Training – Week 2: finding your paces, registering, routes, schedule, additional training, and more!
  • Fall Training – Participant Story: Lucy Blum – at age 58 she completed her 1st marathon and she has some great tips for all of us!
  • SummerTraining – Race Preview: Rock-N-Roll Las Vegas – we have a group heading out to Sin City for a race and good times…come travel with us!
  • Weekly Events & Races – from Tri Day, SxSW, and the Kite Festival get the low down on what’s happening in Austin!
  • Free Workouts & Team FIT – Luke’s Locker offers something almost everyday and with the addition of Team FIT there are no excuses to not run!
  • Coach Corner – Understanding workouts and recovery

Training Schedule Terminology???

  • Long Run  Schedule:
    • 12m = 12 miles
    • Exp = Experienced runners (someone coming into the program with a base or some running under the belt)
    • Beg = Beginner runner – someone fairly new to running or training for a half marathon
  • The Daily Schedule:
    • G/Y = Green or Yellow pace groups – runners that do their long runs 9:59 or faster
    • R/O = Red or Orange pace groups – runners that do their long runs between 10:00 – 14:00 min per mile
    • Min = minutes
    • Hmp = half marathon pace
    • 10K = 10k race pace
    • mgp = marathon goal pace
    • x = times
    • wu = warm up
    • cd = cool down
    • @ = at
    • 10×100 strides = 10 sets of run roughly 100 meters at a hard effort, rest for about 30 seconds before turning around and repeating the stride. A stride is not full speed but it is faster than 5K race pace. It is a relaxed fast – think of how you would start a 5K or mile race.
    • Fartlek = Swedish for speed play

1-2x(2, 4, 8, 4, 2)/2 min jog = 1 or 2 sets of (2 min at 10K race pace, 2 min jog easy, 4 min at half marathon race pace, 2 min jog easy, 8 min at marathon race pace….etc.

  • XT = cross training should be easy cross training like easy biking, ellipticle, swimming, aqua jogging, etc. If you decide to do a hard spin class or some other type of cross training that is rigorous like basketball, kickboxing, soccer, etc. then please do that in place of a hard workout on Tuesday or Thursday. Yoga, weight lifting, pilates, etc. are NOT cross training but more strength training.
  • 400 meters = 1 lap around the track or .25 mile
  • 800 meters = 2 laps around the track or .5 mile
  • 1000 meters = 2 and a half laps around the track or .62 miles

Runner’s Newsletter & Spring Training Info

Click Here for the newsletter! 

In it you will find information on:

  • Spring Training schedule & welcome
  • Routes for March 1st
  • Fall Training celebration
  • Summer Training start date and a NEW historic goal race
  • Free Workouts & Team FIT
  • Coach Corner

Spring Training Information

SPRING TRAINING – AUSTIN FIT

 AUSTIN FIT is kicking off our 1st Spring Half/Full Marathon training season on Saturday, February 22, 2014! Continue your fitness or start a new program and join us to run or walk your way to the finish line! We are growing and offering more to YOU in 2014. Join us at 7:00 AM for in-person registration, orientation, & a 2-4 mile workout.

Click Here to REGISTER

 BENEFITS:

  • Training schedules for multiple spring races
  • Group workouts with pace coaches on Saturdays
  • Weekday workout options
  • Training shirt
  • Informational newsletter
  • Group Facebook page for social support
  • Luke’s Locker store discount
  • On-site sports medicine professionals
  • Social events
  • Non-intimidating and super friendly training environment where ALL ages, abilities, and backgrounds are encouraged!!!

 COST: includes 4 months of training

  • New Member – $100
  • Returning Member – $75
  • Team FIT – additional $50 (2 weekday workouts & more personalized coaching for experienced runners)
  • Returning Member bringing 2 New Members – FREE  (in-person registration only)

 WHO: Runners & Walkers train with us – there is NO too slow or too fast!

  • Novice – Brand new to exercise and want to run or walk with a welcoming group
  • Beginner – Completed a 5K and want to move up safely & learn along the way
  • Experienced – Continue your training with a fun & welcoming group
  • Advanced – Ready to improve your finish time & train more
  • Team FIT – Experienced or Advanced runners – more dedication & commitment to reach your goals

 WHEN: Orientation/Kick-off

  • Saturday – 2/22 at 7:00 AM
  • Saturday – 3/1 at 7:00 AM
  • Program End – 6/14

 WHY: Because by training with Austin FIT, you’ll challenge yourself in ways that create lasting change in your life!! There are plenty of spring races to choose from or just continue your long run base training with us.

TEXAS RACES: 

USA/Canada RACES:

Running Routes for 1/18 & 1/25

Click Here

Runner’s Newsletter & Routes – Jan. 11th

Runner’s Newsletter – Click Here to read this week’s newsletter with tips, training, routes, and more!

Routes:

Full Marathon:

  • Green Group: 14 Miles
  • Yellow/Red/Orange Groups: 12 Miles
  • Shorter Option: 10 Miles

Half Marathon:

  • If you are running 3M: 7 Miles all groups
  • If you are not running 3M & training for Austin Half only: 11 Miles all groups

14 Miles: http://www.mapmyrun.com/routes/view/339631191

Directions:

  • West on the trail towards MoPac
  • Cross the MoPac pedestrian foot bridge WATER fountains at the Rock along with restrooms
  • East on the trail towards I-35 WATER fountain at the Mexican Culture center (beautiful white building with amphitheater on the left after passing the rowing center) after mile 5
  • Under the I-35 bridge and continue to follow the trail East WATER on Holly by the old power plant
  • Cross the Longhorn Dam
  • Follow the trail UNDER Pleasant Valley to the east of the Dam through the tunnel towards Roy Guerrero Park
  • Left – over the bridge
  • Left – at the Y and take the trail around the park to Grove Blvd.
  • South – Grove –
  • Right – Riverside
  • Right – Wickersham WATER at Elmont & Wickersham
  • Left – Elmont
  • Left – Tinnin Ford
  • Right – Riverside back to TxDOT

12 Miles: : http://www.mapmyrun.com/routes/view/318030393

Directions:

  • West on the trail towards MoPac
  • Cross the MoPac pedestrian foot bridge WATER fountains at the Rock along with restrooms
  • East on the trail towards I-35 WATER fountain at the Mexican Culture center (beautiful white building with amphitheater on the left after passing the rowing center) after mile 5
  • Under the I-35 bridge and continue to follow the trail East WATER on Holly by the old power plant
  • Cross the Longhorn Dam
  • Follow the trail UNDER Pleasant Valley to the east of the Dam through the tunnel towards Roy Guerrero Park
  • 1st Fork – continue straight…do not turn left over the bridge
  • 2nd Fork – continue straight…do not turn right
  • Trail dead ends to Elmont Dr.
  • Right – Elmont Dr. WATER at Elmont & Wickersham
  • Left – Tinnin Ford Rd.
  • Right – Riverside back to TxDOT
  • Right – Congress
  • Right onto to the trail back towards TxDOT

11 Miles: http://www.mapmyrun.com/routes/view/339633939

Directions:

  • West on the trail towards MoPac
  • Cross the MoPac pedestrian foot bridge WATER fountains at the Rock along with restrooms
  • East on the trail towards I-35 WATER fountain at the Mexican Culture center (beautiful white building with amphitheater on the left after passing the rowing center) after mile 5
  • Under the I-35 bridge and continue to follow the trail East WATER on Holly by the old power plant
  • Cross the Longhorn Dam
  • Follow the trail UNDER Pleasant Valley to the east of the Dam through the tunnel towards Roy Guerrero Park
  • 1st Fork – continue straight…do not turn left over the bridge
  • 2nd Fork – follow the trail right to Lakeshore Blvd.
  • Continue on trail/Lakeshore Blvd. towards Riverside
  • Right – Riverside back to TxDOT

10 Miles: http://www.mapmyrun.com/routes/view/283364935

Typical Longhorn Dam loop

Directions:

  • West on the trail towards MoPac
  • Cross the MoPac pedestrian foot bridge WATER fountains at the Rock along with restrooms
  • East on the trail towards I-35 WATER fountain at the Mexican Culture center (beautiful white building with amphitheater on the left after passing the rowing center) after mile 5
  • Under the I-35 bridge and continue to follow the trail East WATER on Holly by the old power plant
  • Cross the Longhorn Dam and follow the trail along the river heading southwest back to Riverside
  • Right – Riverside back to TxDOT

7 Miles: http://www.mapmyrun.com/routes/view/283369447

Directions:

  • West on the trail towards MoPac
  • Cross the MoPac pedestrian foot bridge WATER fountains at the Rock along with restrooms
  • East on the trail towards I-35 WATER fountain at the Mexican Culture center (beautiful white building with amphitheater on the left after passing the rowing center) after mile 5
  • Cross the I-35 bridge sidewalk towards Riverside
  • Right – Riverside back to TxDOT