Archives for SouthBank Run Club

This is a big week of training but DON’T FREAK OUT! Next week will be relatively easy and give you a bit of a break.

“We all have dreams. In order to make a dream come into reality, it takes an awful lot of determination, dedication, self discipline, and effort.” Jesse Owens, Olympic gold-medalist runner

Remember to pay attention to your nutrition, clothes, and hydration. We have no idea what the weather will be on race day. You have plenty of opportunity to experiment with all of the above. TAKE NOTE of how you feel and make adjustments. PLAN YOUR RACE … and RACE YOUR PLAN!

Week 8:

Monday: am: CrossFit / pm: 8 rounds of 200 meter sprints @ max effort (rest 2 minutes in between)

Tuesday: CrossFit Only

Wednesday: Rest

Thursday: Run 2 miles @ 85% / Rest 5 minutes. Run 1 mile @ 90% / Rest 5 minutes. Run 2 miles @ 85% / cool down run 3-5 minutes. (No CrossFit)

Friday: CrossFit Only

Saturday or Sunday: 3 Rounds of 5K run @ 75 – 80% rest 5-10 minutes between rounds.

Have a great week!

L

Week 7- DOWN WEEK!  …Only 5 miles!

By now you’re on to the pattern… Longer weekend run followed by longer sprint work the next week with shorter weekend run. We build distance and then back off a little.

The 8-mile run starts to reveal how our bodies endure the distance runs. Which toes always get a blister? Where do I need to use extra body glide? What supplements such as GU can I tolerate during my runs? What do I want to eat before a long run? How do I dress for those early morning cold runs?

If you’re struggling with any of the above or starting to get some nagging knee, shin, or other pain, please reach out to me and I’ll help you seek the best source for treatment and offer some suggestions based on what has worked for me while training for the distance.

WEEK 7 Training:

Monday – CrossFit Only

Tuesday – CrossFit am /PM – 6 Rounds 400 meter sprints @ max effort with 2 minute rest

Wednesday – CrossFit Only

Thursday – No CrossFit – 3 Rounds 800 meter run, rest 3 minutes between each, 4 Rounds 200 meter sprints, rest 90 seconds between each, 3 Rounds 800 meter run, rest 3 minutes between each

Friday – CrossFit Only

Saturday or Sunday – 5 mile run @ 85% (No CrossFit) / Rest the other day.

When you think about this week’s training and the training ahead remember this quote…

“The brick walls are there for a reason. The brick walls are there to keep us out. The brick walls are there to give us a chance to show how badly we want something.” Randy Pausch

Keep your eye on the PRIZE and GET OVER YOUR WALL. YOU KNOW YOU CAN DO IT! … in fact… most of YOU’VE ALREADY DONE IT!

Distance running and endurance work means different things to different people. For some it’s about fat loss. For others it’s about accomplishing something BIG. We’ve certainly seen how it forms new friendships and builds a stronger gym community. You are setting a great example for others, including your own families. So… On those days when you don’t think that you can. Push through… Just Run… and GET OVER THAT WALL!

WEEK 6

Monday: CrossFit Only

Tuesday: CrossFit and ONE MILE Time Trial (Log and Compare from previous)

Wednesday: CrossFit and 10 rounds of 200 meter sprints with 90 second rest. (If you can do a.m. CrossFit and p.m. sprints)

Thursday: No CrossFit. 5k run @85%. Rest 5 minutes. 1 mile run@ 85%

Friday: CrossFit only

Saturday: No CrossFit. 8 mile run @70%

Sunday: Rest

This is a good week to try a running belt with small fluid bottles. It takes a little getting used to drinking on the run, but they are nice to have and help to keep you from having to make fluid stops. Let me know your plans for long run and I’ll plan to get water out for a half way water stop.

Have a great week!

L

Congratulations! One way or another, most of you completed a 10K this weekend! 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.

REMINDERS:

* 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.

Sunday- Rest

PS… Stay out of your child’s Halloween Candy! 🙂

South Bank Runners are looking STRONG and FAST! Great to see so many on the list to run the Louisiana 1/2! This week’s schedule will allow for and encourage you all to participate in the 6th annual KOMEN Run. This event has always been extremely important to Central Louisiana, but this year it’s EVEN MORE IMPORTANT. Co-Komen founder Angie Roberts continues her battle with breast cancer and we need to show her some love! So…get your PINK on and make the KOMEN run part of your training.

Monday – CrossFit and 2 x 800 meter sprints @ 85% effort, 2 x 400 meter sprints @ 90% effort, 2 x 200 meter sprints @ 100% effort. Rest 2 minutes between each sprint

Tuesday – CrossFit only

Wednesday – run one mile @85%

Thursday / Friday – Rest one day and CrossFit the other day,

Friday – CrossFit only or active recovery day (10-15 minutes on the rower or air dyne and stretching)

Saturday – 5k (3.1 miles) time trial plus 5K (3.1 mile recovery run)

(If you prefer to run 3.1 before KOMEN and then run KOMEN you can do that.

Sunday – Rest

Have a great week!

REPOST… Because I like it!

When you think about this week’s training and the training ahead remember this quote…

“The brick walls are there for a reason. The brick walls are there to keep us out. The brick walls are there to give us a chance to show how badly we want something.” Randy Pausch

Keep your eye on the PRIZE and GET OVER YOUR WALL. YOU CAN DO IT!

This 1/2 marathon means different things to different people. For some it’s about fat loss. For others it’s about accomplishing something BIG. I see that this 1/2 marathon is also forming new friendships. It’s building a stronger gym community. You are setting a great example for others, including your own families. So… On those days when you don’t think that you can. Push through… Just Run… and GET OVER THAT WALL!

WEEK 6

Monday: CrossFit Only

Tuesday: CrossFit and ONE MILE Time Trial (Log and Compare from previous)

Wednesday: CrossFit and 10 rounds of 200 meter sprints with 90 second rest. (If you can do a.m. CrossFit and p.m. sprints)

Thursday:  5k run @85%. Rest 5 minutes. 1 mile run@ 85% (Good day to skip CrossFit…Shelly- I know that you think this doesn’t pertain to you. 🙂

Friday: CrossFit only

Saturday: 10K @ 75-85% effort

Sunday: Rest

This is a good week to try a running belt with small fluid bottles. It takes a little getting used to drinking on the run, but they are nice to have and help to keep you from having to make fluid stops.

HAVE A GREAT WEEK!

Saturday morning I had the opportunity to see Kelly and Kasey finish their 10k. They both felt great! Just remember how wonderful it felt to cross the finish for your 1/2. …Nothing like it! Hopefully just about everyone training for a 1/2 was able to get their long run in, but if you didn’t, no worries, you can catch up.

You’re 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.

Sunday- Rest

Change up your route every once in a while. Hit the trails. Make it an adventure.

It’s football season with tailgates and plenty of opportunity for over-consumption. You’ve done so well getting to this point in your training. Soon there will be parties, dining out, and many temptations dangling in front of you. Stay focused on your goal. I find that I am much more successful in staying on track if I get my runs in first thing in the morning. Limit your alcohol consumption. Even a little alcohol can make you feel sluggish, foggy, and certainly not feel like a long run. Enjoy your training. Sometimes if you are dreading the run it is helpful to just appreciate that you are injury free and have the ability to run.

Monday – CrossFit only

Tuesday – CrossFit and sprint 1 mile. (Log this time trial)

Wednesday – CrossFit only

Thursday – CrossFit and 2 x 800 meter sprints @ 85% effort, 2 x 400 meter sprints @ 90% effort, 2 x 200 meter sprints @ 100% effort. Rest 2 minutes between each sprint

Friday – Rest or active recovery

Saturday – 10k (6.2 miles) time trial (Log this time trial)

Sunday – Rest

Have a great week!

Categories: SouthBank Run Club

Congratulations CFSB Run Club!

You had a big week with some tough sprints and increased distance. On top of that we had a few great conditioning WODs in the gym. Make sure you’re wearing the right shoes as you pick up running distance. (Nanos were not made for distance running.)

As an athlete who constantly battles little nagging injuries, just being healthy enough to run is a wonderful thing. On those days when I don’t really feel like hitting the pavement, I try and remember how grateful I am to just be able to run. Hopefully we’ll see more Fall weather soon, so hang in there with this September heat.

Reminders: Before doing the track or sprint runs make sure that you warm up including:

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

For sprint work 500-800 meters of cool down running is necessary and then static stretches for hips, quads, and hamstrings are important. Longer runs call for post run stretching, but don’t require a cool down run.

THIS WEEK:

Monday: CrossFit and then Run 8x 200 meters @ max effort

Tuesday: CrossFit Only

Wednesday: am – CrossFit, then pm 10 minute run @ 75% effort, rest 2 minutes 8 minute run @ 85% effort, rest 2 minutes 6 minute run @ 95% effort (cool down and stretch) (minimum 2.5 miles)

Thursday: CrossFit Only

Friday: REST

Saturday: 30 minute run @ 75% effort (minimum 3.5 – 4 miles)

Sunday: REST

Have a GREAT week! PS… Great group running track every Thursday 5:15am. All are invited. You can substitute your Monday run work for that if you like.

L

Happy Week TWO of your 1/2 Marathon Training!

SO IMPRESSED with the group as a whole! Great job working in the extra speed work. Most people I spoke to surprised themselves and were able to run the 4-miler without stopping.

As you pick up distance you may start to feel little aches and pains in your feet, ankles, knees, and even hips. This is to be expected. Most of the time the pain goes away after your walk it off for a bit, stretch out, or get started on another run. (Just like you’re accustomed to in CrossFit). If the pain gets worse with running we need to look further into the pain.

Remember to FUEL your runs. This is not the time to FAST. Your body needs GOOD, CLEAN, calories of NUTRIENT DENSE foods including lean cuts of meat, eggs, green vegetables, sweet potatoes, etc. Your metabolism will pick up with your running, but only if your body is being fed the fuel.

MONDAY am – Sprints 2×800 meters @80% max effort 2×400 meters @90% max effort 2x 200 meters @100% effort Rest 2 minutes between each sprint

Monday pm – CrossFit (This can be interchanged to fit your schedule)

Tuesday – am or pm CrossFit and immediately after – run 20 minutes @ 75% effort

Wednesday – Rest

Thursday – CrossFit Only

Friday – Rest

Saturday – 5K Time Trial (Find a local race if you can!)

Sunday – 45 minute run @ max effort

↑ Top of Page