Archives for SouthBank Run Club

Happy Running! Hopefully most of you are right on schedule! I’ll be checking in this week to see how it’s going for you. I’m sure you have days when you’re just not feeling it. … I do too!! That’s when I tell myself to just do the work. … and get through it… and then I FEEL MUCH BETTER! Most of you know how good the accomplishment feels on race day. Try and mentally put yourself there when you need a little more inspiration.

It’s GETTING CLOSE… A little caution…It’s very common to feel a bit of a let down after your big event. One way to avoid the post accomplishment let down is to begin thinking about your next goal. December is the perfect time to plan what you want to accomplish in 2016. Another 1/2 marathon… possibly a beautiful destination run, a triathlon, or maybe a full 26.2. I’d love to hear your goals and happy to help you plan.

Week 12:

Monday: CrossFit Only

Tuesday: am- CrossFit / pm- 8 rounds 200 meter sprint with 2 minute rest in between

Wednesday: CrossFit 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%. 5 minutes recovery jog and then STRETCH. (No CrossFit)

Friday: CrossFit Only

Saturday / Sunday: 3 Rounds (20 minute run @ 85% effort / 10 minute run @ 65% effort) This is 90 minutes of non-stop running.

Have a great week!

L

Hopefully you’re getting your miles in and are feeling confident about the big day. Other than a few sore knees, and some lingering foot issues most of you are holding up very well.

Continue to fine tune your pre-race and race nutrition and hydration. REMEMBER… Everyone is different. You have to do what works for you.

It’s FULL BLOWN Holiday Season. It’s Christmas! … and there are many opportunities for over indulging. Try and schedule your runs so that celebrations don’t sabotage your training. You’re so close! Keep your eye on the prize!

I tell myself very often…“If you can take it, you can make it.” Be mentally tough!

Reach out to me if you have questions or concerns or need help with your training. I just can’t do your Christmas shopping. I can’t even get mine done.

REMEMBER… PLAN YOUR RUN… RUN YOUR PLAN.

WEEK 11

Monday: am – CrossFit. pm- 6 rounds 400 meter sprint rest 2 minutes between each

Tuesday: CrossFit Only

Wednesday: Rest Day

Thursday: am- 5K run for time / No CrossFit / pm- 5K run for time

Friday: CrossFit Only

Saturday or Sunday: 60 minute run @ 60-70% effort (minimum 6 miles)

Happy Running!

L

You guys are ROCKING this thing! By now …YOU KNOW YOU CAN DO THIS!

The holidays add so much additional activity in shopping, decorating, cooking and entertaining. Try not to say YES to more than you have to. Remember how important sleep and rest are to your training. Shoot for 8-10 hours of sleep when you can. Even if you fall way short of that, but you’re able to sleep more than YOU normally do, it will help to keep you well, injury free, and present in this world.

STAY WELL! Wash your hands often. Limit kissing people at parties, and keep Zicam on hand for the first signs of a cold.

Week 10:

Monday: CrossFit only

Tuesday: 4 Rounds 400 meter run @ max effort / rest 3 minutes between, 3 rounds 800 meter run @ 90% / rest 3 minutes between, 2 rounds 1 mile run @ 80% / rest 3 minutes between (no CrossFit)

Wednesday: REST DAY!

Thursday: 15k time Trial (9.3 miles) (No CrossFit)

Friday: CrossFit Only

Saturday or Sunday: 4 rounds Run 2 miles @ 80% / Rest 5 minutes (Rest the other day)

It’s a BIG WEEK! FUEL WELL!

You guys are definitely… FIT FOR LIFE!

South Bank Runners,

We’re approaching the highest mileage on your long runs. How are you feeling? Continue to play with your nutrition and clothing on your long runs so that you have the perfect plan for whatever mother nature delivers on race day.

Make sure to MAINTAIN GOOD HYDRATION during the week and not just for long runs. Its easy to get busy and go all day without drinking water. I suggest that you carry a bottle with you all day long and drink it.
The holidays ARE HERE! Remember your goal and DO NOT OVER INDULGE. Running really S*%#s with a hangover. (from alcohol or food)
Try not to get sick. Be mindful of crowds and wash your hands very often. At the VERY FIRST signs of a cold…ZYCAM works like magic to ward it off. You may want to purchase some to have ready.
Week 9:

Monday: CrossFit only

Tuesday: CrossFit only

Wednesday: CrossFit only

Thursday: One hour run (minimum 6 miles) @ 70% (Run at a pace that feels good.)

Friday: CrossFit only

Saturday / Sunday: REST one day and Run the other day for 90 minutes @ 70%. (Stay at a comfortable pace but try your best NOT to WALK.) (If you were not able to do the 3x5k last week try and get 9 miles in for this run)

The Calvary TURKEY TROT is a great 5K and you can do that on Thursday and just add to it before or after.

Happy Thanksgiving! You guys are doing so well! Keep it up!

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!

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