Upcoming Events
Paced Moderate Ladder Workout at Highland School Circle
Warm up with the Fat Boy Course back to the circle.
Ladder is 880/440/220/110…but look at the details.
880 at Yasso(Saturday workout) Pace!! This is down Sunset Blvd and back. 880 back down Sunset recovery.
440 moderate at Yasso Pace/run another 440 loop for recovery.
220/ finish the loop and run another 440 loop for recovery
110/finish the loop and run another 440 loop for recovery
Cool down however many miles you want or need.
Paced Moderate Ladder Workout at Highland School Circle
Warm up with the Fat Boy Course back to the circle.
Ladder is 880/440/220/110…but look at the details.
880 at Yasso(Saturday workout) Pace!! This is down Sunset Blvd and back. 880 back down Sunset recovery.
440 moderate at Yasso Pace/run another 440 loop for recovery.
220/ finish the loop and run another 440 loop for recovery
110/finish the loop and run another 440 loop for recovery
Cool down however many miles you want or need.
Christmas Week Tradition of Yasso 880’s
**NEW ROUTE-WE HAVE HAD TO MODIFY WITH EACH LAKE CLOSURE
Yasso 880s are a common marathon-training workout that may roughly predict or calculate the time you can expect to run in your marathon.
The workout involves a series of 880 yard/1/2 Mile repeats. The idea is to work up to 10 of the 880 intervals shortly before you taper for the race.
The 880 time that you’re able to hold for 10 repetitions (in minutes and seconds) roughly correlates to the marathon time you can expect to run (in hours and minutes).
For example, if you’re able to run 10 Yasso 880s in four minutes (4:00) each in training, you may be able to finish a marathon distance in approximately four hours (4:00:00).
THEN…take the same time for recovery between 880s as you run the 880 interval in.
WORKOUT: One Mile Warm-up through Hillsdale to start of the top of City Park Golf course on Lakeshore.
Run the 880/Half mile at your goal pace.
Jog back 440/1/4 mile with the total recovery minutes the same as your goal pace. **if you ran 4:00 minute half you get a 4:00 minute recovery.
DOTS WILL BE AT EACH QUARTER MILE
Do 10 X 880 which finishes o
Chilly Forecast and Easy Run
When the forecast is so chilly it’s most convenient to meet at VSBR.
Walkers can modify the Parade Ground loop.
5 Mile Parade Ground with 8 x minute/minute to loosen everyone’s tired legs.
Chilly Forecast and Easy Run
When the forecast is so chilly it’s most convenient to meet at VSBR.
Walkers can modify the Parade Ground loop.
5 Mile Parade Ground with 8 x minute/minute to loosen everyone’s tired legs.
Long Easy Glycogen Burning Run
You all Love/Hate me for this one. We are using the lonely back half of the Louisiana Marathon. For Marathoners it represents the 19-20 Mile point where things can sometimes get “tricky”.
We need to use this as Mental Preparation so it “ain’t no big thing” on race day. What time do you want to be at when you hit 19-20 miles? How do you plan to work through the tough miles and turn for home?
I want you to prepare by smiling and trying to feel light and confident through that Tara loop!!
This should be your longest training run during your Half or Full marathon build-up. We have built up to this level. Most runners find that running their longest training run 3-5 weeks before the marathon is best.
Necessarily, the pace is slow. This type of super long run isn’t about speed. It’s about time on your feet so make sure to run within an easy long run pace range and just let the time roll by.
This is not a run to push the pace and try to run fast.
We are working on glycogen burning long runs to improve fat burning during the race. The key aims of the long, easy distance long run are to increase your ability to burn fat, store more glycogen and to challenge the body and mind to continue running even when fatigued. From physiology, we know that the body uses fats and carbohydrates while running – the portion of each is determined by the pace. Run fast and the reliance shifts to more carbohydrates, less fats. Run slowly and the muscles rely more on fat and less on carbohydrate. Therefore, it is very important that in this type of long run – the long, steady long run, you don’t run fast. You’ll rely more on fats at an easy pace, possibly improving your ability to burn fat.
Look at the McMillian Calculator to help you: https://www.mcmillanrunning.com
Often muscular durability is your limitation (your legs fail you late in the marathon), then you may want to extend long runs to provide a deeper stimulus for the legs to get used to the stress of running long.
3 Mile Walk - follow the long run route out and back
11 Miles - less experienced Half Marathoners
13 Miles - experienced Half Marathoners
14.75 experienced Half Marathoners wanting to use the over-distance to
improve their strength at the end of the race.
20-22 Miles - Marathoners- run 5-7 miles early or split them up before and after the group 14.75
Hydration at Goodwood Park that you can stop at out and back!
Steady Run from Pelican to Mars
I won’t likely be at the run as we have Office Parties in the store at 2;00
and then another one again at 4:00.
We originally planned hills but I want to save it to a date that is not 2 days before a key long run.
3 Mile Walk - abbreviate the 5 Mile
Our community partner would love for you to stick around for a beer.
Steady Run from Pelican to Mars
I won’t likely be at the run as we have Office Parties in the store at 2;00
and then another one again at 4:00.
We originally planned hills but I want to save it to a date that is not 2 days before a key long run.
3 Mile Walk - abbreviate the 5 Mile
Our community partner would love for you to stick around for a beer.
Ice Cream in December and Lake Erie Combo Workout
3 Mile Walk - walk down Hollydale to the Lakes. Loop Lake Erie 3-4 time and take Fiero in.
5 Miles
Warm Up Down Hollydale to Lake Erie - go up Christian to M Glory or follow the lakes and duck around fence.
4 x 220 Cut Down finishing the Lake for recovery.
Easy Lap and water.
Down the Ladder 440/330/220/110
Cool down Fiero.
Ice Cream in December and Lake Erie Combo Workout
3 Mile Walk - walk down Hollydale to the Lakes. Loop Lake Erie 3-4 time and take Fiero in.
5 Miles
Warm Up Down Hollydale to Lake Erie - go up Christian to M Glory or follow the lakes and duck around fence.
4 x 220 Cut Down finishing the Lake for recovery.
Easy Lap and water.
Down the Ladder 440/330/220/110
Cool down Fiero.
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!!