Upcoming Events
Cut Down 220s on Lake Erie
Are y’all ready to throw a little sharpening workout in for Tiger 5k/10K?
Warm up down Hollydale to Lake Erie.
8 x 220 Cutdown with short water break after 4.
Cool down Fiero or Hollydale.
Grab some pizza from Var at 20% off. Thanks, Cathy!
Julie and Mark Fay Going Away Gator Games Run
After all these years our Gators are finally returning to the Swamp! We are so sad to see them go!
WEAR YOUR ORANGE AND BLUE(I can’t believe I am suggesting that!!)
We’ll do a 3 Mile easy run through Rouzan and shady Meadow Lea.
(Come early if you want to get in more miles)
It will loop back to the Rouzan walking path where we’ll have some fun with Gator Games and Relays. Stay tuned for details.
Beer and wine at the Silos after.
Derby Day Run from the Hall’s Stable
Can be shortened.
Best Kentucky Derby costumer award
Derby Horse Betting Board - bring your $1 bet!
The Hall’s will have Derby themed drinks and snacks after the run but welcome any breakfast contributions you might want to bring.
Hydration at Mile 4 at South Columbine and Pollard Pkwy
6 or 8 Mile Run from Starbucks LSU
Steady Run.
The 8 Mile loop can be shortened to 6 by going straight at May Street.
Hydration at Cedardale and the lakes.
If it’s hot, you may want to leave a little something at City Park oak.
Easy Run and Post Run Fun at Barracuda Taco
Easy 4 Miles Garden District Miles.
I’ll put some water out at VSBR if you want a quick stop.
25% off of Modelos + Margs between 3 - 9p, just mention it at the counter.
Easy Run from Amherst BREC Park
Train season over…maintenance and strength work begins.
Let’s do another easy, shorter miles week then we can resume the maintenance running through the summer.
This is a great time to start including more strength/core training in your program.
Come early if you want a mile or so more.
Mid City Beer Garden Easy Run and V Challenge Awards
Easy 4…if you want more come early and get in a few.
The Kinchen bike path is closed for improvements. So we’ll try Westdale Drive by the golf course and see how much traffic there is. Be cautious there.
Stick around for $100 beer tab and V Challenge awards.
Magpie Birthdays
At this point in scheduling we can celebrate a lot of the Spring Birthdays.
Warm up down Ferndale to Lake Erie.
Easy workout of 4 x 220 strider finishing the lake for recovery.
Birthday Relay…re-running some of you Birthday favs…
4 Lap Individual Race
Lap 1 - Blow up Birthday Balloon, tie it, run the lap…at the end of the lap - bust it any way you can.
Lap 2- Birthday Bounce - Pick up tennis ball and bounce it the whole lap. NO HOLDING THE BALL ..BOUNCE IT AS SOON AS IT COMES BACK TO YOU.
Lap 3- Birthday Bean Bag toss at 100 yard mark. Must make one to continue run.
Lap 4…Birthday Bonus Poker. At 220 …pick a card from the dealers deck. High card wins Bonus!! finish at the Varsity truck.
Awards 1st place and Bonus Poker back at Parking Lot Party.
Cool down Fiero.
Easy Last Week of Race Season Beer Run
Great Fat Boy Runs and winding down the race season with Crescent City Classic
So this is easy week!
Rouzan Minute/Minute Runs
Warm up to the Butlers.
8 x 1 minute pick up with 1 minute easy around the Olympia Park loop.
3 Miles - follow the 5 mile map but turn around at trail bridge
Water will be out at the Butlers on the way out and back
Fat Boy Prep with Circle Workout
Warm up the first 1.5 miles of the course and back to the Highland School circle.
Run 220 moderately fast/finish the circle. Run 440 at GOAL 5K PACE/finish the loop.
Repeat this set a total of 4 times.
Cool down.
Fat Boy Prep with Cut Down Quarters
Since Fat Boy 5K is sold out, I assume a lot of you have entered.
Warm up around the playground and back to Fat Boy start.
Starting with the 1st one…run every other 1/4 faster than the one before.
So…run 1/4. Easy jog 1/4 for the 3 Mile course.
BUT…here’s a kicker. Since the last quarter is easy - run hard from the 3 mile mark to 5K finish for the mental rehearsal. Cones will be out.
Cool down.
Counterspace Coffee Run with 880’s at Goodwood
Those of you that ran the weekday runs ran an interval progression starting with 220, then 440’s.
We’ll finish the run with half miles/880’s at Goodwood Park. Great workout for those running CCC 10K!
2-4 x 880 with 880 recovery after each.
Try to run between 5K and 10K goal pace for the intervals.
Back to Counterspace for coffee and those delicious cinnamon rolls.
Hydration will be at Goodwood Park
3 Mile Social Run/Walk OR Hilly 440s on Parker Street for 5K/10K racers
Progression workout for this week.
Use this map as warm up and cool down: 3 Miles to Parker Hills
4 x Hilly quarter from Zeeland to past Reymond(marks will be out).
Jog back to Zeeland start for recovery after each
**this is an easier version of the workout we do here with turn around 1/4 with 30 seconds rest. Coming soon!
Beer Specials at Pelican to Mars so stick around!!
I won’t be there(I’ll be at L’ Auberge modeling an autographed guitar to be auctioned at Quota Club event???? Can you imagine?))
Wasted Wednesday: David’s Loop
It’s been awhile since this one has been on the calendar.
Workout Progression Starting with 220s
With the 5Ks and 10Ks coming up let’s do a progression of intervals starting with 220s today, 440 on Thursday and 880 on Saturday.
Hollydale warm up to Lake Erie.
4 x 220 cutdown. Jog a lap. Duplicate the first 4 x 220 cutdown.
Fiero back is shorter. Hollydale is longer.
20% off at Var Pizza and Lady Tiger BB 2nd Round game is on TV starting at 5:00.
Main Street Market Run
It should be a pretty morning for the levee.
3-6 Miles on the levee. Follow the 8 mile route out-and-back. If you run 3 miles on the levee you can go down to the water stop at the Vet School.
8 miles with 5K of tempo work for those racing this spring.
Easy/steady 3 down the levee.
Mile 3-5: 2 Mile pickup at 10K race pace(or no slower than 15 seconds per mile)
Mile 7-8: 1 Mile pickup at 10K race pace or faster.
Hydration at the Vet School.
You may want to leave a 2nd water for yourself at City Park oak if it’s hot.
Easy Run from Amherst Park
Another easy steady run.
You can shorten to 3 by going left on Tower Drive.
Jenni is still in Seattle but Jane will be there to start everyone.
Easy Run from City Park
There were lots of strong runs yesterday! Easy, recovery run today.
5 Miles that can be shortened with out-and-back
I’ll be in Seattle at Brook HQ but Jane will be out to get things started.
Lucky Dog 1 Mile Dog Walk or
We are combining our pre-Shamrock run with a fundraiser for Companion Animal Alliance.
BRING YOUR BUCKS AND YOUR PUPS!
$10 OR MORE DONATION GETS COLLAPSIBLE DOG BOWL OR TEE SHIRT.
DONATE $20 AND YOU CAN GET BOTH.
CAA will have adoptable pups out at the run.
2-3 Mile Walk Run - follow the 5 Mile map out.
2 Mile turns around at cone near Stanford Place
3 Mile to Baton Rouge beach water fountain and back