Running Routes from City Park – Baton Rouge

For all my running peeps. Below are the route/distance maps we’ll be using for the next few weeks. Enjoy! 🙂

6 Mile Route

7 Mile Route

8 Mile Route

9 Mile Route (A)

9 Mile Route (B)

10 Mile Route

11 Mile Route

Race Day

Hey y’all. Tomorrow’s the day. I plan on getting out there for around 6:30. Parking is always an issue at this race, so be sure to take that into account. I’m going to set up a tent near the bathrooms for everyone to meet up before and after the race. You can also leave your gear there while you run.

It’s probably going to be cool tomorrow. My suggestion is to dress warm and stay warm up until the race start. The warmer you stay, the warmer your muscles will be when you start the run. Once the race begins you should be dressed pretty minimal, but if anyone need to ditch some clothing i’ll be hanging out at the 5 mile mark. I’ll bring it back to the tent where you can pick it up afterwards. I plan on running the first 5 miles 🙂 I would also advise against trying out any near gear tomorrow. Stick with what you know works.

As far as food goes, make sure you get a good meal in tonight, nothing heavy. The fuel from tonight is whats going to make the difference during those last 3 miles tomorrow. If you eat breakfast, make sure you give it 1 1/2 – 2 hours to digest. If you only plan on eating something light (i.e. fruit, yogurt, toast, etc) than give it at least an hour.  Hydration is also key. Drink plenty tonight, so you don’t have to chug tomorrow morning. Nobody likes to start the race feeling like a blowfish. During the race take advantage of whatever sports drinks are available at the aid stations. They’ll give you the fluid and electrolytes you need. If you only drink water, than make sure you also find a way to get in some sodium and potassium.

Your first 3 miles will dictate your last 3 miles. If you go out to hard than you can kiss your legs goodbye later in the race. Stay within yourself and maintain focus. The shear adrenaline at the start is going to make you want to sprint. Work yourself into the run. If your muscles are cold, than take it even easier. Be smart. Chances are, you’re going to hit a wall or two while your out there. Don’t panic when this happens. Focus only on your breathing for 5-10 minutes and it will probably pass. If you really start to feel crappy, than walk for a few minutes.

Theres no shame in walking. So long as your moving forward, your in the race.

Text me (225-335-2596) if you need anything before or during the race.

Good luck and have fun.

The Female Athlete Triad

Having coached female athlete over the past 10 years I’m acutely aware of something called the Female Athlete Triad. It’s very common but few people understand it. The Female Athlete Triad is a serious health problem that involves disordered eating, low bone mass, and amenorrhea (cessation of the menstrual cycle) in female athletes. For more info check out the link below or Google “Female Athlete Triad”.

The Female Athlete Triad

Rouge-Orleans article in Trail Runner Magazine

Check out this months Trail Runner article about the 2012 Rouge-Orleans.

Rock and Roll for the Sole

16 week couch to half-marathon running class. Our first run is this Tuesday at 6am at Garden District Coffee (Formerly known as Perks).

Registration forms will be available at class.