Upcoming Events
Brooks Silver 6 Mile Competitive Social Run included in training run
Over the many years this weekend has traditionally been a race that comes at a perfect time during training. It was Baton Rouge Beach, then Tiger 10K and last year we tried Golden Flier 5 and 10 Mile.
So this year we are turning a Brooks Silver Anniversary promotion of the Adrenaline into a competitive training run.
Meet at Varsity at regular 7:30.
We’ll move over to Lakeshore for the 6 Mile start, at 7:45! LEARN THE ROUTE.
We have chosen a route without any big cross streets or traffic(maybe a little around Bet R)
FINISH LINE IS BOTTON OF THE GOLF COURSE WHERE THERE WILL BE HYDRATION
Timing on your own but we will have volunteers at the finish to record Top 5 Men and Women for Brooks prizes.
TOTAL MILES FOR THE DAY:
Half Marathoners should try to get in a total o 10 including the hard 6 Miles.
Marathoner should try to get in 15 miles including hard 6 Miles.
POST RUN GATHERING AT VSBR WITH FREE VITAMIN INFUSED TEA FOR ANYONE TRYING ON AN RUNNING A LITTLE BIT IN BROOKS ADRENALINE.
NOTE: A Quick Look ahead for those you trying to plan for the Holidays:
Saturday, Dec. 13 th- the long, slow “cover the distance” run for both half and full marathoners - typically 11-13 for Half and 20-22 for Full.
Dec 20th - Distance drops back for High Quality - Yasso 880 workout.
Goodwood Park Moderate/Shakeout Workout
A “Shakeout” workout is really a run where you are doing moderate intervals to get some snap in your legs, heart rate up a bit….but not really beat up your legs.
3 Mile Walk - then walk as many loops as you want miles at Goodwood Park. Each loop is 1/2 Mile
4-5 Miles
Run 2-4 loops with 220 pick up followed by easy 220.
Cool down however much you want for you total miles. 5 Miles is same cool down at warm up.
Goodwood Park Moderate/Shakeout Workout
A “Shakeout” workout is really a run where you are doing moderate intervals to get some snap in your legs, heart rate up a bit….but not really beat up your legs.
3 Mile Walk - then walk as many loops as you want miles at Goodwood Park. Each loop is 1/2 Mile
4-5 Miles
Run 2-4 loops with 220 pick up followed by easy 220.
Cool down however much you want for you total miles. 5 Miles is same cool down at warm up.
Easy/Steady Rainy Run from Amherst BREC Park
The prediction is for a rainy day but the park has a covered to pavilion to meet.
Easiest and nice route is take the 5 mile loop to Highland Road and back. You can take the paths along both lakes.
I am thinking the traffic situation may be better backwards…so let’s try it.
Easy/Steady Rainy Run from Amherst BREC Park
The prediction is for a rainy day but the park has a covered to pavilion to meet.
Easiest and nice route is take the 5 mile loop to Highland Road and back. You can take the paths along both lakes.
I am thinking the traffic situation may be better backwards…so let’s try it.
Killer Workout at CHS Track
**Leave for the warm up when everyone gets there. I will already be at CHS making sure everything is open and setting up some “mood” music!”
This is our traditional “drop back on mileage…amp up the intensity/qualilty”,
WALK - walk to the track and determine how many laps you want to do
9 Miles
20 x 1/4 mile with 1 minute rest between each
1 Mile Easy Jog on the track or on the roads back to French Truck
Marathoners - 12 Miles
Early easy 3 mile.
Then pick up 9 Mile workout that includes 3 miles then including 20 x 1/4 with 1 minute rest between each
PACE NOTE: a solid goal is to try to average in Minutes/Seconds(or no slower than 5 seconds) per 1/4 …. your goal Half Marathon pace in Hours/Minutes
Example: if your goal is a 2:00 hour Half Marathon then average 2:00-2:05 Quarters.
If you are 1 hour and 30 minute goal…then run 1 minute 30 second Quarters
**quick water break after 10 quarter OUTSIDE the CHS Track gates
Easy/Steady LSU 2 Looper from Lod Cook
Hopefully campus is starting to slow down for the Thanksgiving Holiday.
And I am sure there are some tired legs from Saturday long runs in the heat.
We’ll do our campus 2 looper from Lod Cook. Water at my truck for 2nd loop.
Easy/Steady LSU 2 Looper from Lod Cook
Hopefully campus is starting to slow down for the Thanksgiving Holiday.
And I am sure there are some tired legs from Saturday long runs in the heat.
We’ll do our campus 2 looper from Lod Cook. Water at my truck for 2nd loop.
Long Run Tailgate Weekend
THIS A GREAT LONG RUN BECAUSE HALF AND FULL MARATHONER HAVE FINAL MILES
OF THE ACTUAL RACE IN THE WORK OUT.
PHASE ONE IN NORTH BLVD OVERPASS DESENSITIZATION! haha!
It’s that time of year to push out the run into the longer distances for each.
CHOOSE A DISTANCE BASED ON YOUR GOAL RACE, EXPERIENCE AND
THE LONGEST RUNS IN PREVIOUS WEEKS!
3 Mile Walk - out and back on the levee
HALF MARATHONERS - 8, 10 OR 12 MILES(some off you experienced runners may want to go overdistance at 14-16 Mile) - t
rying to run the LAST 4 MILES no slower than 15 seconds off Goal Half Marathon Pace.
10 Milers come early and get in 2 easy miles.
For instance if your goal is a sub-2 hour 9:00 minute pace try to keep it under 9:15 in the last 4 miles.
This is a 16 mile route. 20 Milers should come early and get in 4 easy miles.
trying to run the LAST 6 MILES no slower than 15 seconds off Goal Marathon Pace.
For instance if your goal is a sub-4 hour 9:00 minute pace try to keep it under 9:15 in the last 6 miles.
HYDRATION AT VET SCHOOL PINES.
You may want to leave something at City Park Oak and 16-20 Miles leave something on Steele.
Fat Boy Hills Workout
5 Miles
Warm Up down Sunset the playground Loop to start of FB course.
Run the Fat Boy course until you get to the start of the hills.
3 x 1/4 on the hill: Run 1/4. Rest 30 seconds. Turnaround and run the 1/4. Rest 30 seconds. Run 1/4.
Continue on the course with short water stop at the circle.
Back to the hills:
3 x 1/4 on the hill: Run 1/4. Rest 30 seconds. Turnaround and run the 1/4. Rest 30 seconds. Run 1/4.
Finish the course.
Fat Boy Hills Workout
5 Miles
Warm Up down Sunset the playground Loop to start of FB course.
Run the Fat Boy course until you get to the start of the hills.
3 x 1/4 on the hill: Run 1/4. Rest 30 seconds. Turnaround and run the 1/4. Rest 30 seconds. Run 1/4.
Continue on the course with short water stop at the circle.
Back to the hills:
3 x 1/4 on the hill: Run 1/4. Rest 30 seconds. Turnaround and run the 1/4. Rest 30 seconds. Run 1/4.
Finish the course.
Steady Webb Park Walk/Run
3 Mile Walk - follow 4 mile map but turn on Glenmore from Woodside and straight on in
4 Mile Steady - a little shorter run if you feel leg tired from the weekend
5 Miles - run 4 mile route and add on 1 mile(Capitol Heights to Ingleside to Broussard then right on Glenmore and in)
**trying to keep you from having to cross Acadian in the dark
I will be at the Louisiana State Cross Country Meet all day on Monday so start when everyone gets there…which means 5:30 instead of JP 5:35.
Steady Webb Park Walk/Run
3 Mile Walk - follow 4 mile map but turn on Glenmore from Woodside and straight on in
4 Mile Steady - a little shorter run if you feel leg tired from the weekend
5 Miles - run 4 mile route and add on 1 mile(Capitol Heights to Ingleside to Broussard then right on Glenmore and in)
**trying to keep you from having to cross Acadian in the dark
I will be at the Louisiana State Cross Country Meet all day on Monday so start when everyone gets there…which means 4:30 instead of JP 4:35.
Tailgate Run from Moreau PT Perkins Road
Park and meet in front of Moreau Physical Therapy. They are not open for restrooms. They are just letting us use their parking lot since Magpie and Zippy’s expects an early customer crowd with early LSU Game start.
THE FIRST PERSON THERE CAN SIMPLY UNLATCH THE WIRE ACROSS THE ENTRANCE. THERE IS NO LOCK. I WILL BE LATCHING IT BACK BEFORE I LEAVE AFTER THE RUN
3 Miles
8.5 Miles Run/Walk- can be shortened by not going so deep into campus and taking Sorority Row and around University Lake
12 milers come early and do an easy/steady 3.5 Mile loop
Workout - 2 miles steady; Mile 2-4 - take your goal Half Marathon pace - RUN THAT SPOT ON; easy mile and hydration stop at Amherst park. Then 3 Mile Cut Down from Half Marathon pace from Miles 5-8. **it only really has to be 1 second a mile to be the spirit of the drill.
12-14 Mile Pace/Tempo for Marathoners
it would probably do a lot of you good to take the lower mileage option of 12(less experienced) or 14 Miles this Saturday. The priority is to keep you fresh and uninjured.
12- 14 milers come early and do an easy/steady 3.5 or 5.5 Mile loop
Workout - 2 miles steady; Mile 2-4 - take your goal Half Marathon pace - RUN THAT SPOT ON; easy mile and hydration stop at Amherst park. Then 3 Mile Cut Down from Half Marathon pace from Miles 5-8. **it only really has to be 1 second a mile to be the spirit of the drill.
Hydration at Amherst Park in College Town
Lake Erie Ladder from the Dawghouse
walk to Lake Erie. 3 loops around. Then take Fiero Dr. and in.
Warm up to Lake Erie.
110/220/330/440, Jog a lap. 440/330/220/110
SHORTEN by doing one side of the ladder workout.
Cool down shorter - Fiero. Longer - the same route you warmed up
Please support our Community Partner if you want a beer/wine or need supper tonight.
20% off everything!!
Lake Erie Ladder from the Dawghouse
walk to Lake Erie. 3 loops around. Then take Fiero Dr. and in.
Warm up to Lake Erie.
110/220/330/440, Jog a lap. 440/330/220/110
SHORTEN by doing one side of the ladder workout.
Cool down shorter - Fiero. Longer - the same route you warmed up
Please support our Community Partner if you want a beer/wine or need supper tonight.
20% off everything!!
Easy, Chilly Walk/Runs from VSBR
Since it is supposed to dip in the 40s at run time let’s meet at the warm store.
Time for an easy-ish week in the cycle of workouts.
3 Mile Walk - Coaches Choice(the WOW group has lots of routes to choose from)
4 or 5 Miles Easy - cut it to 4 miles by turning on Lydia off Parker
Rodney has designed a route called “Holy Run” because it passes so many religious place(SJA, Unified Jewish Congregation, Nun’s offices)
We are going to run a version of Holy Run backwards to get off the lakes in the first few miles.
Easy, Chilly Walk/Runs from VSBR (Copy)
Since it is supposed to dip in the 40s at run time let’s meet at the warm store.
Time for an easy-ish week in the cycle of workouts.
3 Mile Walk - Coaches Choice(the WOW group has lots of routes to choose from)
4 or 5 Miles Easy - cut it to 4 miles by turning on Lydia off Parker
Rodney has designed a route called “Holy Run” because it passes so many religious place(SJA, Unified Jewish Congregation, Nun’s offices)
We are going to run a version of Holy Run backwards to get off the lakes in the first few miles.
Thirsty Thursday Glow Run and Peyton McMahon Sings at the Silos
WEAR ALL OF YOUR GLOW STUFF…LET’S LIGHT UP THE NEIGHBORHOOD. WE’LL BE BRINGING SOME GLOW BLING TO THE RUN!
Rouzan is hosting a Thirsty Thursday event that we are invited to attend. We will have our own beer and wine to save the special drinks for the neighbors.
Peyton starts at 6:00 p.m. If you aren’t familiar with his talent you might like the It Runs Deep podcast that features Peyton. YouTube https://youtu.be/NzgQEQZ9IzQ
2 Mile Walk - out and back
But you can extend the walk by making loops of the walking path
5 Miles with workout.
Half Mile pickup(cones will be out but it’s one loop of the neighborhood)/Half Mile Easy.
Back to walking path - 4 x 1/4 Cutdown with 1/4 recover( one loop is about 1/4 but cones will be out)
Cool down back to the Silos for fun and music.
