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Austin Fit Training Programs

Austin Fit Summer & Fall – Week 13 & 3

Austin Fit Summer & Fall – Week 13 & 3

Austin Fit Summer & Fall – Week 13 & 3

Austin Fit Summer & Fall – Week 13 & 3

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All,
Sam will not be with us this weekend so we will be mostly on the trail so we will have plenty of water access! Please try to stop at water stops on trail before you venture off trail because I wont be able to put out waters other than the ones on trail. Most of the street portions are just a mile or two so you should be fine especially if you have a water bottle handy! He will return the following weekend so we will go out on street per usual. It is nice to kind have a break from entire street routes and in some softer ground!
Since we will be joining groups, I have plenty of signs for you to easily find your group. The head coaches will have a hand sign (just like the pace signs in a race) and they will be holding these up until your group actually departs. They will not be running with the sign so please pay attention. There will also still be the A frames with summer and fall written on them to help your find your group as well. The pace times will be along side the fall group so you can find your specific pace group amongst your color group.  
Just a reminder!!! Some practical gear to bring or get for our runs:

Everyone should start getting used to having some sort of water on them. There are many different styles you can choose from. One isn’t better of the other other than personal preference. Next year we will no longer be providing cups so we can continue on our green journey. We will still have water coolers, but make sure to have water on you just in case you need some in between the waters stops especially during the summer time. Let there be Light!!! Having some sort of lighting device will not only help you see but help you be seen. For the later months of the year it start to get dark in the morning and half of our run will be in the dark. Just like water, there are so many different types of lights that you can choose from that will help you see your path! I know that the summer group will start their “add on “ mileage as early as 4:30 am and already started using headlamps. Way to go guys!

We will have Austin Sports Therapy joining us next weekend to help anyone if they feel a little tweak coming on! Stop by after your run and chat with them about any of your running concerns!
Hope your week is going well and I will see you on Saturday!!!
Ashtyn Johnson
-Director of AustinFit 
A few program notes:

I hope that you have a great rest of the week!
See you next week!
Director of Austin Fit 
Upcoming Events 

Summer Weekly Workouts
Chicago:  Monday: OFF
                  Tuesday: 35 minutes/E
                  Thursday: 30 minutes/Tempo
MCM:  Monday: 45 minutes/E
             Tuesday: 8×200/ 200
             Thursday: 35 minutes/Tempo
NYC:  Monday: 35 minutes/E
           Tuesday: 12x1min on /1 min off
San Antonio:  Monday: 35 minutes/E
                           Tuesday: 40 minutes/Hill
                           Thursday: 30 minutes/Tempo
San Antonio Half:  Monday: 35 minutes/E
                                   Tuesday: 40 minutes/Hill
                                   Thursday: 30 minutes/Tempo
Dallas BCS:  Monday: 35 minutes/E
                        Tuesday: 10×1 min on/1 min off
Dallas BCS Half: Monday: 35 minutes/E
                                Tuesday: 10x1min on/1 min off
                                Thursday: 30 minutes/Tempo
Shiner Half:  Monday: 35 minutes/E
                         Thursday: 30 minutes/Tempo 
Fall Weekly Mileage
Austin: 35/E, 40/E, 35/E
Austin Half: 35/E, 40/E, 35/E 
Weekly Route Key:
E = Easy run
Hill = Find a hill course or do hill repeats on one good hill (the total minutes for hill workouts include warm up and cool down).
Tempo = A faster paced workout, also known as a lactate-threshold, LT or threshold run.  Tempo is often described as “comfortably hard.”  Tempo running improves a crucial physiological variable for running success:  our metabolic fitness.
10X1min on/1 min off= you will do 10 sets of 1 min hard running and one min easy active recovery. This workout should be 20 min total. Unless “12” is your first number, then it’ll be 24 min workout.
4×400/400= 4 sets of 400 repeats with a 400 active recovery. You can jog, walk, or crawl the recovery part. Same goes with 200/200. 200 run/ 200 recovery.
Summer Weekend Mileage
Chicago – 18 miles
MCM – 14 miles
NYC – 14 miles
S.A. – 9 miles
S.A. Half – 8 miles
Dallas BCS – 9 miles
Dallas BCS Half – 8 miles
Shiner – 8 miles
Fall Weekend Mileage
Austin: 3 miles
Austin Half: 2 miles

Saturday Routes

SUMMER WK13-9 mi

Lft on Austin Fit Blvd. Lft. onto trail. ( towards Mopac Ped bridge) Once you cross Mopac Ped Bridge, there is water to your left ~3 MI Head on trail towards 35. (Water after Mexican American Museum ~5 MI) Once you cross under 35 hop onto the road ( Nash Hernandez) Lft. on Chicon Lft. on Cesar Chavez Lft. on Comal Rt. on Nash Hernandez and then take 35 Pedestrian bridge on the east side of the highway Get back onto trail( Boardwalk) (( water under 35 ~8 MI)) Take back to TxDOT

SUMMER WK13-8 MI
Rt. AustinFit BLVD Rt Riverside Rt pfluger bridge Head towards Luke’s then run on Lamar. Rt on 6th Rt on West Rt on 3rd Lft on Walter Seaholm 1st Rt to take pfluger bridge 1st rt to take swirly twirly down to trail and water fountains(~3 MI) Take trail towards 35 ( water after Mexican American museum~4MI) Take 35 ped bridge on the east side of the highway Go under 35 to hop back onto the boardwalk ( water under 35 ~5MI) Take first left off of boardwalk near joes crabshack Lft. on Riverside Rt on Travis heights Rt. on woodland Rt on Congress Take trail head to town lake and make a rt on trail back to TxDOT

FALL WK 3-3MI
FALL WK 3-2MI

Add On Routes
Add on 1 mi

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
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
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
  -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
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