Upcoming Events
Mardi Gras Workout from Lisa Lively with co-host Vanessa, Kay and Kimmie
Mardi Gras Theme with mimosas, water, coffee, king cake and breakfast food.
Beer for the Mardi Gras celebration!
Parking at Lisa’s… they can park perpendicular to the street on my front lawn. That makes room for more cars. I also have a long drive way.
Then they can park on the street. Some could even park at Varsity and do a warm up jog. I’m about a half a mile away. They plan to have a fire going in the back yard at my fire pit. A warm cozy inside for all that fit…
WE ARE STARTING TO PICK UP 10K TRAINING. KEEP GOAL PACE IN MIND.
7 MILES WITH 4 X 1/2 AT GOAL 10K PACE
Warm up a mile then 1/2 mile at pace with 1/2 mile easy
Easing Back into Training for Crescent City Class
Leave when everyone gets there because I will still be at Lake Erie.
As we pick things back up we’ll do like we typically do starting with the shorter intervals and building into longer ones.
Since this is 10K training keep goal pace in mind for your intervals. Faster paces than Half/Full Marathon training.
4 - 8 x 220 Cutdown. Short water break at 4.
It will give you a chance to loosen up in the first ones then get busy toward the end.
Cool down back
Easing Back into Training for Crescent City Class
As we pick things back up we’ll do like we typically do starting with the shorter intervals and building into longer ones.
Since this is 10K training keep goal pace in mind for your intervals. Faster paces than Half/Full Marathon training.
4 - 8 x 220 Cutdown. Short water break at 4.
It will give you a chance to loosen up in the first ones then get busy toward the end.
Cool down back
CHILLY CHANGE: Shorter 5 Mile Run
Since the strong winds from the North might result in ‘feels like” temperatures in the low teens we are changing the route to be shorter and run east and west.
Cheer Zone May Be a Cold Factor Impossibility!!
Cold Easy 3/5 Mile Easy Runs (Copy)
Once again the store is a warm place to start and finish.
Cold Easy 3/5 Mile Easy Runs
Once again the store is a warm place to start and finish.
Recovery Saturday Coffee Run
Easy Recovery runs
Hydration for both runs Glenmore at Hundred Oaks
Stick around and support our friends, Sarah Joy and Adam at Counterspace.
5:00 Hot Chocolate and Champagne Recovery Run
CAN WE RUN THE LATER RUN AT 5:00 YOU CAN SHARE HOT CHOCOLATE AND CHAMPAGNE
Recovery Week Begins! All those PRs earned it for us…right?
Stick around for Hot Chocolate and Champagne to celebrate a great fall training season
(we’ll have beer, too)
5:30-6:00 p.m.
Easy Run Race Rehearsal
Fit and Fresh!
We typically spend the last week before the big race weekend to work on the mental rehearsals.
4.5 Rehearsal Route that can be shortened by cutting Capitol loop
Positioning yourself at the start. Left side for left turn.
Running a reasonable first mile. The first mile roles and the Mile Marker is just before the Overpass.
DO NOT run the Overpass Uphill hard no matter how tempted you are. Look to the top of the hill for good posture and breathing. Yoga or deep breaths going up the hill. Typically a little shorter steps for max ground contact.
Mentally rehearse the Overpass feeling on the way back. Don’t dread it…embrace it as a sign that you have a familiar mile to go. Fans will line up on forth. Be ready with smiles!
Visualize what you want to see on the clock as we cross the finish line in this rehearsal,
Easy Run Race Rehearsal
Fit and Fresh!
We typically spend the last week before the big race weekend to work on the mental rehearsals.
4.5 Rehearsal Route that can be shortened by cutting Capitol loop
Positioning yourself at the start. Left side for left turn.
Running a reasonable first mile. The first mile roles and the Mile Marker is just before the Overpass.
DO NOT run the Overpass Uphill hard no matter how tempted you are. Look to the top of the hill for good posture and breathing. Yoga or deep breaths going up the hill. Typically a little shorter steps for max ground contact.
Mentally rehearse the Overpass feeling on the way back. Don’t dread it…embrace it as a sign that you have a familiar mile to go. Fans will line up on forth. Be ready with smiles!
Visualize what you want to see on the clock as we cross the finish line in this rehearsal,
End-of-Season Celebration Breakfast Run and course/taper/sharpen workout AND FALL TRAINING SINGLET PICK UP
We are continuing to claim our home field advantage by running part of the back half of the marathon course. Time to taper and sharpen
Tapering
A gradual reduction in training volume and intensity over a period of two to four weeks before a race.This gives your body time to recover, repair damaged tissues, and adapt to the demands of training.
Sharpening
Similarly and often simultaneous to the taper is sharpening, Combined with the reduction in volume to tapering, you add an increase in short intervals of intensity. It keeps you fit feeling and not sluggish from just jogging around. The ideas is to incorporate anaerobic efforts, such as intervals in the 2-to-4-minute range.
There a lot of great articles out there on tapering and sharpening.
Workout is 8 Miles but can be abbreviated to 4 or 6.
4 Miles on Marathon Seven Oaks stretch
Then run Goodwood Park Sharpen at GMP(goal marathon pace…or half marathon pace if that’s your race)
2 x 1/2 AT GOAL PACE (NOT MEANT TO BE SPEEDWORK…JUST PACE WORK!)…recover half mile loop
4 x 1/4 at GOAL PACE …finish the loop to recover
Walk/jog back to Corie’s
We are grateful that Corie and Scott have offered to open their home up to us again this year.
Any breakfast treats to add to the festivities are welcomed.
Sharpen Workout on Highland School Circle
Fit and Fresh!
We are trying to engage our strong muscles and
get our heart rates up without doing a tear down workout.
Warm up the Nelson Drive block.
3 x 440 Steady Pickups - work hard but not speed interval. 440 recovery.
3 x 220 Cutdown. Finish the loop recovery.
Cool down.
** I have to come at 4:00 to do the workout because we have an office party coming to buy shoes for 15 employees at 5:45. So just start when every gets there.
Sharpen Workout on Highland School Circle
Fit and Fresh!
We are trying to engage our strong muscles and
get our heart rates up without doing a tear down workout.
Warm up the Nelson Drive block.
3 x 440 Steady Pickups - work hard but not speed interval. 440 recovery.
3 x 220 Cutdown. Finish the loop recovery.
Cool down.
** I have to come at 4:00 to do the workout because we have an office party coming to buy shoes for 15 employees at 5:45. So just start when every gets there.
Easy Run then Striders at Goodwood Park
Fit and Fresh!
That’s the slogan for the next 2 weeks. Too much long, slow stuff does nothing but put wear on your legs without a heart rate/muscle recruitment that keeps you snappy and fit.
2 mile steady through Goodwood.
3-5 laps of Goodwood Park with 110 strider with 110 easy.
In a workout, a strider (or stride/pickup) is short, faster of running (around 100m) focused on improving running form, efficiency, and leg turnover, not max speed, done with full recovery between reps.
Jog back to Block/Brew Ha Ha
Easy Run then Striders at Goodwood Park
Fit and Fresh!
That’s the slogan for the next 2 weeks. Too much long, slow stuff does nothing but put wear on your legs without a heart rate/muscle recruitment that keeps you snappy and fit.
2 mile steady through Goodwood.
3-5 laps of Goodwood Park with 110 strider with 110 easy.
In a workout, a strider (or stride/pickup) is short, faster of running (around 100m) focused on improving running form, efficiency, and leg turnover, not max speed, done with full recovery between reps.
Jog back to Block/Brew Ha Ha
“Wilderless” 10 Mile Training Run Post Run Breakfast at the Franks(please try to carpool because of limited parking)
The long time event is taking a hiatus this year but will be back officially on the schedule next year.
We are calling it “Wilderless” for fun to signify it is not the regular race.
We are carrying on the tradition of Top 10 Blankets for Men and Women. This one is sure to be a keeper because its a Wilderless not Wilderness blanket.
OPEN ROADS. SOME HIGHWAY 965 MILES. NO COURSE SECURITY…SO BE VERY CAREFUL.
Wilderness 10 Miles from the Godke’s
Water/Electrolyte stop will be at the turn from Hwy 965 to 966 at 5 miles.
Meggan and Houston Franks are hosting a breakfast.
They will have coffee, hot chocolate and treats.
Please bring any other breakfast goodies that you might want to contribute.
1017 Hunters Run, Zachary LA 70791
