Upcoming Events
Stride Shop Coffee Run and Mini-Clinic
Physical Therapist, Niraj Vora will host the run and a “Mythbusters for Runners” mini-Clinic after.
Coffee and light breakfast items will be served.
Let’s make at simple and you can decide your distance…8 miles or less.
**the route cuts through the new Rouzan Walking Path behind Glasgow.
Water at the turnaround at Christian and the lakes. We’ll also put a mini-stop at the Cashio’s on Jolly.
I’ll be out of town at a wedding so Niraj will get the runs started.
Easy 220s on Glasgow Path
Make this into a really moderate 220 cutdown workout. I like to keep at least one interval session a week during off-season. But just think fitness-maintenance running.
Start up at the top where the brick entrance is.
4 x 220 easy cut down. Each 220 should be at least 1 second faster than one before it.
Jog a 1/4 lap. Get some water.
SKIP THE SECOND SET FOR A SHORTER RUN
Duplicate the first set of 4 x 220.
Cool down back to St. Aloysius
Taylor Swift Easy Run and Bingo
DID YOU EVER THINK YOU’D SEE A TAYLOR SWIFT THEMED VSBR RUN?
We are going to do an easy Monday run and help our friend and fellow runner Ariel DeVille Harrison
FROM ARIEL:
“Help Ariel DeVille Harrison reach her fundraising goal for @brclubblue Great Futures Gala with these awesome local vendors to host….
“🎲 TAYLOR SWIFT SONG BINGO!!
📅 Monday, April 22, 2024, @Zeezeesbr
⏰ 6-8pm. Bingo starts at 6:30pm
👩🏼🎤MC and DJ Birdman dropping all her Eras hits! @chris_bird_culotta
🏆 Tons of Taylor merch. prizes & takeaways!
🎨 A chance to win @cora.b.gallery Swiftie gift package
🍸 @zeezeesbr will be giving back 20% of all bar proceeds if you don’t want to play bingo!Come for the grub & drinks!!!!
🎟️Ticket Info Alert🎟️ Venmo ahead @arieldevilleharrison “Swiftie Bingo” for $25!! Or pay at the door!!!!
🗣️ Spread the word! Bring ya friends, & I hope to can support our kids!!!💙”
FROM VSBR:We’ll start a $100 tab for the runners to get the party started.
Counterspace Breakfast Run
Steady run with breakfast fun after.
3.8 Miles to water stop and back
Sarah Joy and Adam invite everyone to stick around and are offering a $1 off any breakfast good.
New Balance Ice Cream Run at Lake Erie
Savannah and Bryan from New Balance will be at Lake Erie giving you a chance to try the 880(everyday workhorse neutral trainer with soft Fresh Foam midsole) and Rebel(faster, lightweight neutral performance trainer).
Everyone that tries both of the shoes gets a ticket for a free ice cream cone at Gail’s
Warm up down Fiero to Lake Erie.
Pulling one of my/Jenni’s old school workouts from my training logs.
8 x 80s
(or shorten to 4 x 80s for shorter workout)
From the start run a pickup pace for 80 seconds. Note or somehow mark where you stop. (i’ll put some little pieces of duct tape out for you)
Recover a full lap.
Run 7 more 80 seconds trying to go further than to first mark. IDEALLY…each one is further than the one before.
Always jog a full lap for recovery.
Try the NB 880s and Rebels on a few of your loops.
Cool down Fiero to Gail’s for a cool scoop of ice cream.
Easy 3 or 5 from Liberty High
Great races at Fat Boy everyone.
Easy run from back parking lot since we haven’t run from there in awhile.
3 Miles - out and back to BR Beach(water there at the fountain)
Water stop at Amherst Park
Sharpening 220’s on new Oval behind Glasgow/V-Challenge awards after.
You know us…we find every circle or oval in town and make it into our track. This is a new walking sidewalk that Rouzan built behind Glasgow.
Back to Glasgow “track”. Run 3 x 220 striders. Fast turnover with an little more open stride. It’s kind a a dynamic stretch for your legs.
Jog over to Rouzan circle. 2 x 220 striders with 220 recovery. That circle is just over 220 yards around. Cones will be out.
Back to Glasgow “track”. Run 3 x 220 striders.
*Leave out this set to shorten workout.
Cool down .
V-Challenge jogger pickup and picture at 1946 Albizia Court…a few blocks from Glasgow at 6:30 p.m.
Magpie New Garden District Steele Loop
With the interstate project closing Lakeshore from Fiero to Lake Hills we are going to have adapt a lot of our courses.
Moderate Ladder Workout from Lod Cook
Lod Cook is a good easy parking spot and warm up to sub in for City Park.
Warm up to Lake Erie. It’s about 1 1/4.
It’s race week where we want to do some moderate pace intervals to keep feeling fast and sharp. The idea is to keep leg turnover and heart rate work but not fatigue yourself.
110/220/330/440. Jog a lap and get water. 440/330/220/110
Cool down back
Working the Fat Boy Hills
Warm up the Fat Boy Course to the beginning of the hills.
3 x hilly quarter with 30 second rest
Continue on the course around the circle and back.
3 x hilly quarter with 30 second rest
Finish the course back to the start.
You can add extra cool down if you want the miles.
(I going out early to try to make LSU baseball at 6 so start when everyone is there)
Amherst Park Easy Run
Some of you may want to meet for a 5:00 start if you are an LSU Lady Tiger Fan. Elite 8 Game at 6:00.
Post Crescent City Easy 3 or 5 Mile.
3 Mile is out and back to Lod Cook.
Easter Easy Run at Rouzan
Wear your Easter Pastels.
With CCC 10K on Saturday run as short or long as you feel comfortable with.
2 Miles to David Butler’s and back
Stick around for our traditional Easter Egg Toss for prizes!
Highland School Workout but another rainy forecast
With 80% chance of rain it’s probably best to use a contained course where we can at least get in some of the run as weather permits.
This is not meant to be a hard interval session with many of us running CCC10K on Saturday.
Warm up the first 1.5 miles of Fat Boy 5K
220 pickup/finish the loop for recovery. 440 pick up/finish the loop for short recovery. This One Set.
2-4 Sets
Cool down.
Rain Easy Run
It’s expected to pour until 8 so what don’t those of you that show up just do a steady run.
Magpie March Birthdays and Balloons
Corie and Chelsey are going to have a Birthday Relay for March celebrations. No one probably reads the rules before the run but I’ll post them anyway.
Warm up down Ferndale to Lake Erie.
3 x 220 steady. Finish the loop for recovery.
Kooky Birthday easy loop is Balloon Quarter Mile. Everyone picks a water balloon at the start. First person around with balloon intact wins small backpack ice chest.
**you must hold the balloon away from your body. No cradling it,
3 x 220 steady. Finish the loop for recovery.
4 person 4 x 220 Birthday Balloon relay. But we’ll need 2 team members at the start and 2 at the 220.
Each team member has a balloon.
Team member at start blows up the balloon as much/little as they want. Ties it runs 220.
Team Member 2 blows up the balloon as much/little as they want. Ties it runs 220. BUT must take Balloon 1 and 2 with them.
Team Member 3 blows up the balloon as much/little as they want. Ties it runs 220. BUT must take Balloon 1, 3 and 3 with them.
Team Member 4 blows up the balloon as much/little as they want. Ties it runs 220. BUT must take Balloon 1,2,3 and 4 with them.
Finish will be at the Varsity truck WHERE ALL TEAM MEMBERS MEET AND HAVE TO POP ALL 4 BALLOONS TO OFFICIALLY FINISH THE RACE!!
Cool down Fiero back to Magpie.
Recovery Shakeout Run at Goodwood
Lots of great races at Shamrock. We still have one more cycle of a little bit of work before we go into summer mode. Crescent City and Fat Boy ahead.
Steady 3 miles with 110 striders at Goodwood Park at the end.
Run 2-4 laps of the park with 110 on/110 off.
Jog back to Brew Ha Ha
Pre Race St. Patty’s Run presented by Brooks Running
Come join us for the Brooks Shamrock LSU 5 Miler
24 swirling shamrocks along the course. Grab just one for a prize from Brooks or VSBR
Best shaped GPS Shamrock gets special prize. Turn on you GPS at the Christian Street start. Making a good Shamrock will take some precision route running when you get into LSU. Save it an bring you watch to Brooks table for evaluation.
I did it in PlotARoute so you could best follow the directions of the run.
Have fun
Beer and drinks from Moreau PT
SANTA MC GREGOR WILL BE ON HAND FOR PICS!!