Upcoming Events
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.
Walking On Wednesday Baton Rouge Fall/Winter (Copy)
https://www.mapmyrun.com/routes/view/6795099352/ 3 mile route Eugene
https://www.mapmyrun.com/routes/view/6795099352/ 3.25 route St Rose
https://www.mapmyrun.com/routes/view/6795099352/ 2 mile route St Rose
https://www.mapmyrun.com/routes/view/6795099352/ 1 mile route
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
Workout Change: Lake Erie 22o and 440s from Gail’s Ice Cream
**I am changing to something a little simpler because I have to speak at a Clean Pelican event that night. Pushing hills back a week.
Warm up down Hollydale to Lake Erie.
Do 2 × 220. Finish the loop for recovery.
2 × 440. Run another 440 recovery.
2 × 220. Finish the loop for recovery.
Cool down shorter by running Fiero but longer by going back Hollydale.
Workout Change: Lake Erie 22o and 440s from Gail’s Ice Cream (Copy)
**I am changing to something a little simpler because I have to speak at a Clean Pelican event that night. Pushing hills back a week.
Warm up down Hollydale to Lake Erie.
Do 2 × 220. Finish the loop for recovery.
2 × 440. Run another 440 recovery.
2 × 220. Finish the loop for recovery.
Cool down shorter by running Fiero but longer by going back Hollydale.
Longhorn Tailgate Coffee Run from French Truck Coffee
Longer Runs with Tempo Work at the end of the run.
Shorter Easy for those not training for Louisiana .
10 Miles with last 4 miles at a Tempo Cutdown.
“Tempo Cutdown - means a pace not quite as fast as goal race pace and each mile needs to be a little faster than the one before it. One second “Cutdown a mile” is fine.
The goal is to teach you to run strong at the end of a longer run.
13 Miles with last 4 Miles at a Tempo Cutdown
16 Miles with last 4 Miles at a Tempo Cutdown.
16 Miles is where the marathoners need to try to be.
Come early for and easy 3 Miles.
Run the 10 Mile Loop adding on the Marathon 3 Miles.
Add this 3 Mile Marathon loop to the 10 Mile - it takes in one of the tougher sections of the actual Louisiana Marathon course …up Richland at what is the Half Marathon mark
**I know a lot of your are running the inaugural New Orleans Half Marathon, Marathon and Relay. This is a good opportunity to practice FINISHING STRONG!
HYDRATION at the regular spot at BR Beach just over the bridge.
**you may want to leave some additional drinks at Lake Erie(we don’t run the Erie loop though)
Every Woman's Marathon - Week 11 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
Hill Workout from Radio Bar
The map is of the route to the Steele Hills and then over to Parker Hills and back to Radio Bar
At Steele: 3 × ¼ with a 1 minute recovery.
Jog over to Parker
3 × ¼ with 1 minute recovery.
Cool down back.
Stick around for a cold beer if you have time.
Hill Workout from Radio Bar
The map is of the route to the Steele Hills and then over to Parker Hills and back to Radio Bar
At Steele: 3 × ¼ with a 1 minute recovery.
Jog over to Parker
3 × ¼ with 1 minute recovery.
Cool down back.
Stick around for a cold beer if you have time.
Steady Run from City Park Tennis Courts
Aren’t we all ready for May Street to open? I miss all of our routes that cut between the lakes.
you can shorten by going out and back
Steady Run from City Park Tennis Courts
Aren’t we all ready for May Street to open? I miss all of our routes that cut between the lakes.
you can shorten by going out and back
Every Woman's Marathon - Week 10 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
Bama Tailgate Coffee Run from City Roots
This is an extension of a workout we did in early September. Everyone should be more fit and the weather cooler.
The is Saturday is a step down in distance to pick up some quality work.
(Experienced Marathoners can come early to get in a few miles.)
8 Miles with 1 x One Mile and 2 x Half Mile
Warm up 2 Miles.
Run a Mile at Goal Half Pace. Recover a Mile.
2 × ½ Mile at Goal Pace with ½ Mile recovery.
9 Miles with 1 x One Mile and 4 x Half Mile
Warm up 2 Miles.
Run a Mile at Goal Half Pace. Recover a Mile.
4 × ½ Mile at Goal Pace with ½ Mile recovery.
**note this that different route to get the water stop at shady Amherst BREC Park. I am trying to make it a little easier for water stop volunteers in case Alabama/LSU tailgaters come early.
HYDRATION AT AMHERST PARK FOR THE 7.5 AND 9 MILE
2nd STOP AT TODD GARLAND BENCH
VSNO/VSLV – Audubon Park with VS stop
View Event →
Webb Park Moderate 1/4s as Pace Practice from Mid City Beer Garden
Warm up down to Bike Path at Country Club.
6 × ¼ running even moderate pace quarter miles. Recovery on Avondale and back to start.
Pace Practice - as opposed to cut downs….see if you can group 6 quarters within a second of each other….like race pacing.
Cool down back to Mid City Beer Garden
Grab a quick Thursday beer.
I will be at the Bike Path with 4:30 group with water. So if you are in 5:30 group just start the warm up when everyone gets there.
Webb Park Moderate 1/4s as Pace Practice from Mid City Beer Garden
Warm up down to Bike Path at Country Club.
6 × ¼ running even moderate pace quarter miles. Recovery on Avondale and back to start.
Pace Practice - as opposed to cut downs….see if you can group 6 quarters within a second of each other….like race pacing.
Cool down back to Mid City Beer Garden
Grab a quick Thursday beer.
I will be at the Bike Path with 4:30 group with water. So if you are in 5:30 group just start the warm up when everyone gets there.
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
Walking On Wednesday Baton Rouge Fall/Winter
https://www.mapmyrun.com/routes/view/6795099352/ 3 mile route Eugene
https://www.mapmyrun.com/routes/view/6795099352/ 3.25 route St Rose
https://www.mapmyrun.com/routes/view/6795099352/ 2 mile route St Rose
https://www.mapmyrun.com/routes/view/6795099352/ 1 mile route
VSNO – Overpass Workout – “OPT” (Copy)
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.
Meadow Lea Short Ladder Intervals from Rouzan South Branch Library
This our first dark run with 2 starting times. I will continue to try to plan in well lighted workout areas.
Warm Up to Meadow Lea start by my truck.
Run short interval ladder of 110/220/440. Finish the Meadow Lea loop for recovery.
SHORTER RUN…stop after that ladder session and cool down back to the library.
OR
440/220/110 finishing the loop for recovery.
NO EASY MIDDLE LOOP ON THIS ONE.
Cool down back to the library.
I will be at Meadow Lea loop so start 5:30 group when everyone gets there.
Meadow Lea Short Ladder Intervals from Rouzan South Branch Library
This our first dark run with 2 starting times. I will continue to try to plan in well lighted workout areas.
Warm Up to Meadow Lea start by my truck.
Run short interval ladder of 110/220/440. Finish the Meadow Lea loop for recovery.
SHORTER RUN…stop after that ladder session and cool down back to the library.
OR
440/220/110 finishing the loop for recovery.
NO EASY MIDDLE LOOP ON THIS ONE.
Cool down back to the library.
Every Woman's Marathon - Week 9 Mileage
Check for group run opportunities in Baton Rouge, Mandeville and New Orleans posted weekly to this calendar!
Steady, Easy Mileage Builder with Pancake Breakfast after
NOTE: THE BIG KIWANIS PANCAKE BREAKFAST IS AT THE LSU FIELDHOUSE…GREAT FOR A POST RUN TREAT - BUT ALSO WITH AFFECT PARKING.
Reserve your pancakes here:
https://www.zeffy.com/en-US/ticketing/pancake-festival-2
MARATHONERs CAN COME EARLY AND GET IN EXTRA MILES TO START BUILDING TO 15-16 DEPENDING ON YOUR GOALS AND EXPERIENCE.
This is a steady run with no workout to get some of you to start building your miles.
Quantity over quality in simple terms.
WE ARE STARTING TO USE OUR HOME FIELD ADVANTAGE OF LOUISIANA HALF AND FULL BY USING THAT ACTUAL COURSE FOR THE RUN.
*you can cut it to 7 miles by taking a left on Dalrymple at the bottom of City Park Golf Course.
note that the turnaround is bottom of the hill where Steele/Chatfield hits Ramsey
Hydration at Dr. Chip Bankston parking pad on Lakeshore at Christian
You may want to put a 2nd stop for yourself at the City Park oak
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.**
Halloween Costume Run and Monster Mile
Meet at the Rouzan Silos for the start.
We’ll finish at the Rouzan Circle for beer, wine, ice cream and lots of fun after the run.
Come early to sign up for the fun and games.
2 Mile Costume Run with Boo-sketball at the Butler’s
everyone will get one lucky shot from the Spooky Spot for a prize
5:00 - 4 Mile Costume Run with Boo-sketball at the Butler’s ..come early and do the Rouzan Perimeter loop so we can all run the 2 Mile together.
everyone will get one lucky shot from the Spooky Spot for a prize
GAMES AT 6:15-ish
Witchy Broom Zoom Relay for Kids/Adults
Candy Corn Crazy Toss
Pumpkin Ball Team Event(2 people)
Spooky Bean Bag Game Kids and Adults
Jack O Lantern Sumo Challenge
Halloween Porch Party and Wednesday Run Club Costume 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.
Bye, Bye Daylight Savings Time Monday Run
Sadly celebrating….this is the last Monday of Daylight Savings time. We will toast the summer/fall of well lit(although HOT) runs with $100 Bar Tab at the cool new Val’s.
DON’T FORGET TO GET YOUR COSTUMES READY FOR THURSDAY RUN. KIDS WELCOME!
2 Mile loop around Pennington - note there is a path/sidewalk along busy Perkins the is away from the road. Then we’ll get back to Olympia Park on the CAPP Trail.
Start is at the path in the park just after you come from under the Kenilworth bridge. The direction is straight ahead toward the Val’s side of the Park.
Counterclockwise.
2 loops of Olympia Park with ¼ moderate pickup followed by ¼ easy. Cones will be out.
Another Olympia loop easy if you want 5 Miles.