Archives for SouthBank Run Club

There’s some awesome running going on throughout the week! Great job putting in the miles for the distance runs and getting your speed work in. Don’t forget to take the extra time and effort needed to keep your body healthy.


* Warm up really well before your speed work. Cool down and stretch after your speed work.

* Stretch, ice, soak, eat, and hydrate after your long runs.

* Don’t cheat sleep. Goal 8-9 hours.

* Check with me individually if you need help with nutrition. Great opportunity for fat loss but that doesn’t mean fasting. Fuel your runs!

Have a great week!

Monday- CrossFit Only

Tuesday- CrossFit Only

Wednesday- Immediately after CrossFit (Or when you can…) 1 mile sprint @ 85% / rest 3 minutes. 1200 meter sprint @ 90% / rest 2 minutes. 800 meter sprint @ 95% / rest 1 minute. 400 meter sprint @ 100% / Cool down easy jog at least 800 meters

Thursday / Friday CrossFit one day / rest the other

Saturday 40 minute run @ 60-70% effort.

Monday – CF and 1 mile SPRINT (Log this time trial)

Tuesday – CF

Wednesday – 800 meters x 2 @ 85% effort, 400 meters x 2 @ 90% effort, 200 meters x 2 @ 100% effort. Rest 2 minutes between each sprint.

Thursday / Friday – Rest one day and CF the other day.

Saturday or Sunday- 10k (6.2 miles) Log this time trial.

Have a great week!

Endurance athletes often suffer from nagging injuries, and just being healthy enough to run is a wonderful thing. On those days when we don’t really feel like hitting the pavement, we can try and remember how grateful we are just to be able to run. Hopefully we will soon feel a little fall weather to give us some spring in our step. For now we’ll have to “swim” through the humidity.

Reminders: Before doing track or sprint work it is very important to warm up. My go-to- warm up for sprints includes:

500 – 800 meters easy jog, hamstring and quad dynamic stretches (not static holds) including knee grabs, foot grabs behind, leg swings to warm up hips and hamstrings, and toy soldiers.

Finish up your sprint / track work with 500-800 meters easy cool down jog, followed by static (longer) stretches for hips, quads, and hamstrings.


Monday – CF and then 8×200 meters @ max effort

Tuesday – CF only

Wednesday – am CF then pm 10 min run @ 75% effort, rest 2 minutes, 8 min run @ 75% effort, rest 2 minutes, 6 min run @ 95% effort. Easy cool down jog and stretch.

Thursday – CF only

Friday – REST

Sat or Sun – 4 miles (Run a moderate pace and sprint x 30 seconds every 5 minutes, immediately dropping back down to moderate pace, but not stopping)


Hey Runners,

Feel free to change up these days to fit your schedule. Working on building speed and distance, but it’s important to incorporate rest and recovery so don’t try and get all of your running in on the weekends. Spread it out throughout your week as much as possible.

Tuesday – 2 x 800 meters @ 80% max effort, 2 x 400 @ 90% max effort, 2 x 200 @ 100% effort. Rest 2 minutes between sprints.

Thursday – Run 20 minutes @ 75% effort.

Saturday – Run 45 minutes @ max effort

CrossFit when you can. Rest and recover when you need to.

Have a great week!


Overhead Squats

6 Sets of 3 reps


For Time

30, 20, 10

Power Snatch * Box Jumps * Pull Ups



WHO’s ready to take on 2017? Join CFSB NOW to take advantage of this BEGINNER running and conditioning Winter Session


 0 – 13 in 8

ZERO to 13.1 miles in 8 weeks

Want to run a ½ marathon in March? Can’t imagine even running a 5k? We are here to help you get ready.


* Hill, bleacher, and speed work

* Conditioning including body weight and interval training

Group Runs:

Mondays & Wednesdays 5:30 pm, and Saturdays at 9:00 am (Times adjusted according to weather and group needs)


Tuesday 5:30 pm off location for hills, bleachers, or track work

Fridays 5:30 pm CrossFit South Bank interval training

Thursdays recommended Rest Day (Program calls for a REST Day. CFSB always available for mobility or additional conditioning if desired.)

By March 1st you’ll be ready to run one of these exciting 1/2 Marathons.

Saturday March 4th     Gusher’s in Beaumont 

                                             Run 4 Bibles in Dallas

                                             The Woodlands 1/2 (Near Houston)

Sunday March 5th       Seaside in Destin -Vera Bradley Sponsored

Sunday March 12th     The Amazing 1/2 in Baton Rouge

                                             Zydeco 1/2 in Lafayette


Spring Challenge Starts in MARCH!


Race Week is here for the La Half Runners!

Plan your race…Race your plan!

Although everyone has a different goal, I hope everyone has as much fun and success in crossing the finish line. It’s been a great journey and I am so pumped with how hard you all have trained. The sky is the limit for you now. It’s time to sit back and enjoy your accomplishment.

This week’s Schedule:

Monday: CrossFit Only

Tuesday: Run 4 miles @70%

Wednesday: REST DAY

Thursday: Run 1 mile @ 80% / rest 3 minutes. Run 1 mile @ 85% / rest 3 minutes. Run 1 mile @ 90% (easy cool down jog 5-10 minutes

Friday and Saturday: REST DAYS … stretch / easy 1 mile jog if you feel compelled. Make sure you stay well hydrated this week. Carry around a big water bottle with you. Get plenty of sleep! Enjoy the week!


1/4/16 – It’s Taper time!

You survived the holidays! … And the good news is… You still have something AWESOME to look forward to! It’s TAPER TIME!!! Pat yourselves on the back for putting in the work. It’s down hill from here until the BIG DAY!


Week 15: taper week– if it’s a rest day – REST!

Monday- CF only

Tuesday- CF only

Wednesday – Rest Day

Thursday – 3 rounds run 10 minutes @90% walk 1 minute

Friday – CF only

Saturday / Sunday – Run 10K @70%

Have a great week!!!

PS…Planning a breakfast for you all for next Saturday (1/9/16) after your 10K. Please let me know if you’re in. I can program a route from my home if you like.

Happy New Year! I hope everyone had a great Christmas and kept up with their training. Well… even if you didn’t that’s ok. Tomorrow’s a new day… and Friday’s a NEW YEAR! 🙂

2016 is YOUR Year! Kicking it off with your 1/2 in January… or for some of you February. We’re just 3 weeks out. Stay away from sick people. Wash your hands frequently. HYDRATE, SLEEP,…and EAT to PERFORM. You’ll KILL IT!

Week 14:

Monday – CF only

Tuesday – am – CF / pm – 8 rounds 200 meter sprint with 2 minutes rest in between

Wednesday – CF only

Thursday – 1600 meter run @ 95%, rest 3 minutes/ 1200 meter run @ 95%, rest 2 minutes / 800 meter run @ 95%, rest 1 minute / 400 meter run @ 95%

Friday – CF only

Saturday or Sunday – Run 90 minutes, alternating 20 minute runs @85% and 10 minute runs @ 65%

Have a great week!


Categories: SouthBank Run Club

Hopefully all of your shopping has been done and you’re winding it down to allow for a stress-free, wonderful Christmas. Try to plan ahead to avoid staying up too late assembling toys, baking, or cleaning. Stay hydrated through the busy week. Carry around a bottle of water. Exercise moderation in all of your Yule Tide Festivities. In other words… Enjoy Christmas!… bur don’t forget your BIG Goal!

Week 13:

Monday: am – CrossFit / pm – 5 rounds 500 meters with 2 minutes rest (or 6 rounds 400 meters if you prefer to run on the track)

Tuesday: CrossFit Only

Wednesday: am 10K @ 85% pace (no CrossFit)

Thursday: CrossFit (12 Days of Christmas workout)

Friday: Merry Christmas … Nice brisk walk with family after Christmas dinner

Saturday or Sunday: 60 minute run @ 60-70% effort

Merry Christmas!


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