Baton Rouge Mandeville New Orleans

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8,10 and 13/15 with a Long Ladder at the End

November 22nd, 2020 in
When:
November 28, 2020 @ 7:30 am – 9:00 am
2020-11-28T07:30:00-06:00
2020-11-28T09:00:00-06:00
Where:
Magpie Perkins

James with Magpie will have bathrooms open at 7:30 and water out for after.

Please consider purchasing a post-run cup of coffee/breakfast to support our friends at the Magpie!!

A long run that finishes with a “Long Ladder Workout” teaches you to get tough when it counts. You can begin to continue testing your endurance and fitness with this one. The “Variable Pace”/ “Stuff” is another one of those type of workouts. And most of you nailed that one.

You need to study this workout. To help you comprehend it …. think of it running the same style as we do Yasso 800/880s. Run the interval. Run back the recovery.

**I sprayed painted the marks as yellow dots on Friday on a wet surface…dang it. They may wash away overnight. So if you don’t know the quarter marks(from Yasso) – do the best with your GPS watch.

Electrolytes/water at the top of City Park before the ladder might be a good idea.

 

8 Mile – map of entire route. https://www.mapmyrun.com/routes/view/3711301807

Workout – when you get to about 4 Mile mark (going up hill and turn around) you should be at our regular interval “Start” point. Dots will be out marking the  1/4s.

Run pickup 1 Mile that finishes on Lake Erie. Jog back 1/4 for recovery. Starting there. Run 3/4 pickup. Jog back 1/4. Run half mile pickup. Jog back 1/4. Run 1/4 pick up.

Cool down up Ferndale.

10 Mile – map of entire  route: https://www.mapmyrun.com/routes/view/3699489106

Workout – when you get to about 6 Mile mark you should be at our regular interval “Start” point. Dots will be out marking the  1/4s.

Run pickup 1 Mile that finishes on Lake Erie. Jog back 1/4 for recovery. Starting there. Run 3/4 pickup. Jog back 1/4. Run half mile pickup. Jog back 1/4. Run 1/4 pick up.

Cool down up Ferndale.

13-15 Mile – run 3 easy miles before the 7:30 start. If you are recovering well and are an experienced Marathoner you can extend this to 15 miles. 

BUT…13 is fine because you have your first 20 MILER next weekend including BR Beach Half Marathon run through.

Map of entire route –  https://www.mapmyrun.com/routes/view/3699489106

Workout – when you get to about 6 Mile mark you should be at our regular interval “Start” point. Dots will be out marking the  1/4s.

Run pickup 1 Mile that finishes on Lake Erie. Jog back 1/4 for recovery. Starting there. Run 3/4 pickup. Jog back 1/4. Run half mile pickup. Jog back 1/4. Run 1/4 pick up.

Cool down up Ferndale.

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