Upcoming Events
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
Easy Run/Walks incorporating 6-8 x Minute/Minute
Mostly an easy/steady run with a few pickups to keep your legs snappy and elevate your heart rate somewhat.
The routes go through Brooks Park where our public track is going to go.
We hope that it will be in Phase 1 of the park renovation plans.
Warm up a mile then do 6- 1 minute picking up the pace with 1 minute easy after.
Warm up a mile then do 6- 1 minute picking up the pace with 1 minute easy after.
Water at the City Park Horseshoe bench on Perkins Rd.
VSNO/VSLV -City Park distances
More in-park running for shade and hydration. Feel free to modify or add loops as you like!
Every Woman's Marathon - Week 5 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
Easy 2-5 Miles from Rouzan
We had nice build up through the first 3 weeks.
We’ll take an easy day today to recover.
2 Mile easy out and back to David Butler’s water stop(using 5 Mile map)
3 miles out and back turning at the bridge on the CAPP Trail(using 5 Mile map)
Thanks to David Butler for putting water out at his house on the corner of Dahlia and
Every Woman's Marathon - Week 4 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
Tailgate Coffee Run and Walk
The 6, 8 and 9.5-12milers are doing a Tempo Timed Ladder workout around campus.
4 Miles Walk - out and back to water on Dalrymple
6 Mile/Walk Run - you will be incorporating the Timed Ladder into your walk run. Jane and Donna will lead you through it.
Warm up an easy mile
Tempo paced pick ups - 8 minute pick up/8 minute easy then 6/6; 4/4; 2/2 and 1/1
9.5 Miles or come early to do 11-12 by doing a few miles early
Warm up an easy mile
Tempo paced pick ups - 8 minute pick up/8 minute easy then 6/6; 4/4; 2/2 and 1/1
Hydration will be at the usual LSU sign across from the Ag Center
The little green cooler will be at Todd Garland bench for the shorter runs.
VSNO/VSLV – Audubon Park with VS stop
View Event →
Puma Demo Run and Steele Blvd Hills
Come early to try out some of the new Puma shoes. You can do short run down the side streets.
Or take the shoes out on the workout if your size is available.
3 MILE WALK/JOG AND WORKOUT - run this route to the Steele Hills and back. While at the hills run 4 × 220 yards uphill. Walk back down the other side of the boulevard after each one.
Run this route to the Steele Hills and back.
While at the hills run 3 × 220 yards uphill. Jog back down the other side of the boulevard after each one. Go back down the hill to recover after each 220 to get in the distance.
Run the Half Mile we always do starting at the cone on Hundred Oaks and ending down the hill on Chatfield a the cone.
3 × 220 yard uphill again.
**SHORTEN THE WORKOUT BY JUST DOING ONE SET OF 3 X 220 YARDS AND NO HALF MILE
OR RUN 3 X 220 AND HALF MILE BUT LEAVE OFF SECOND SET OF 3 X 220
Wednesday Run Club/Puma Demo Run
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
Hillsdale Ladder Interval Workout
We’ll add a degree of difficulty to our intervals this weekend with the few good hills we have in BR.
3 Mile Walk - go to and from Hillsdale with this map. 2 hilly loops around Hillsdale
Ladder Workout going uphill for leg strength and heart rate fitness
CONES WILL BE OUT AT EACH INTERVAL STOP
880 YARDS/Short walk back to start for recovery
660/440/220 finishing the loop after each to recover
Short cool down is straight back up Lakeshore to tennis courts.
1 Mile using warm up loop.
Every Woman's Marathon - Week 3 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
VSNO/VSLV - City Park Bayou routes
City Park • NOMA • Diboll Circle, 70124
4.5 miles // 8 miles // 10ish miles //
12ish miles // CAMILLE & LINDA
**Cut through the park where fitting. Alternatives: Either finish upon return to the park or cut through at Harrison, Fillmore, Robert E Lee, or go all the way to the lake.**
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
Workout at Highland School Circle
Highland School is where we meet to run portions of the Fat Boy 5K course that is in the Spring.
In the middle of the that 5K is circle that we use to run intervals on.
We are building our interval work patiently. We did 220 yard intervals on Thursday so most of you have an idea of what you run it in at various efforts.
use this 1 mile shady course and walk 3 loops
Mile warm up around the Nelson big block and playground
6-8 × 220 at a moderately hard pace. Finish the circle to recover before the next one.
*those of you that did cutdown 220 last week - use the average of the 220 pace you ran for these-not the slowest one but not the fastest either.
Cool down same way as you warmed up if you want another mile.
Every Woman's Marathon - Week 2 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
Tailgate Coffee Run from City Roots
Everyone needs to start thinking about a Goal Pace for upcoming races. That may change over the months but we need a starting point for training paces.
HALF MARATHON PACE CHART
MARATHON PACE CHART
Beginner Marathon 3 Mile Walk
Out and back to water at Todd Garland bench. HYDRATION THERE.
5.5 Mile 3 Minute Run/1 Minute Walk
7.5 Miles with 4 × ½ Mile with Half Mile Recovery.
Warm up a mile. Then do the Half Miles at Goal Half Marthon Pace
9 Miles with 4-6 x Half Mile with Half Mile Recovery. Warm up a mile. Then do the Half Miles at Goal Half Marathon Pace.
**note that it’s a little different route to get the water stop at shady Amherst BREC Park. Take the first right after you cross Highland Road to get there.
HYDRATION AT AMHERST PARK FOR THE 7.5 AND 9 MILE