Upcoming Events
Parade Grounds 2 Looper
Let’s use campus while it is still relatively quiet.
2 Looper so we can easily have a water stop.
If you want to change it up go one direction on one loop and backwards on the 2nd one.
Webb Park Moderate 1/4s from Mid City Beer Garden
Warm up down to bike path at Country Club Drive.
6 × ¼ very even moderate pace quarters. Recovery on Avondale and back.
As opposed to cut downs….see if you can group 6 quarters within a second of each other….like race pacing.
Cool down long or short.
Grab a quick Thursday beer.
Maria and Terry’s Breakfast Trail Run in White Oak
3 and 6 Mile Options on packed limestone, shady trails in White Oak Landing.
Steele Hills at Moderate Pace
Time to start easing back into familiar work at a moderate pace.
We did downhills on Monday so let’s roll into short uphills on Steele.
3 x 220 uphill finishing back downhill for recovery after EACH one
Jog over to Hundred Oaks start at the cone.
Run a moderately pace 1/2 mile finishing downhill at cone.
BE CAREFUL AT RICHLAND CROSS STREET BECAUSE IT DOESN’T HAVE A STOP SIGN.
3 x 220 again. ***for shorter run skip this 2nd set
Cool down back to Pelican.
Easy Run: Hillsdale Downhill Ladder
Warm up down Dalrymple to Cottonwood Triangle
This that ladder workout that goes backwards of how we usually work the uphills.
YOU START AT 880 MARK AND RUN BACKWARD TO COTTONWOOD FINISH.
Then start at 660, 440 and 220 doing the same thing.
So each start changes. Finish is the same.
Cool down.
Shady Highland School/Fat Boy Course Workout
Warm up down Sunset and around the playground loop.
Run the FB course with every other quarter as a cutdown. The first quarter is a pickup.
Stop for water at half way.
Cool down.
Easy Run: Amherst BREC Park
Easy Shady-ish Run through campus while LSU is still slow.
I won’t be back from North Carolina so start when everyone is there.
Easy Shady Webb Park Run
Many of the regulars will miss this easy run because we are in North Carolina.
Enjoy the somewhat shady route.
If you want a few miles you may want to come early
Muscle Monday and Goodwood Ladder
Runners you can 1) start early at 5:00 or 2) run short easy run prioritizing the strength work on Mondays.
Warm up Esplanade, Audubon to Lasalle(not Seven Oaks to make it a little longer on the front end)
Long Ladder of 880, 880 recovery; 660; 440; 220 finishing the loop recovery.
Cool down or come join us for the workout.
French Truck 5 Miles
With Happy’s 5000 on Saturday night this is a shorter, easy run for those that might want to double up!
And little break in the longer hot runs for the rest of us.
Even if you aren’t running Happy’s ..come out and watch and cheer!
Hydration on the Steele Blvd bushes at Hundred Oaks
HOKA Clifton Pro Demo Run with Freddie’s Cookie Truck
Come early! Demo the new HOKA Clifton Pro
and get 3 homemade Freddie’s Cookies.
Demos start at 5:00!
2 Looper with water at VSBR
Take a Clifton Pro out for a spin.
6:20 - Clifton Pro 220 Heats predicting you time on the Reymond Runway strips.
3 Heats(so everyone can use the demo shoe sizes)
GOAL IS TO PREDICT YOUR 220 TIME IN YOUR HEAT.
3 HEAT WINNERS(may include some heat ties) MOVE ON TO THE FINAL TO WIN A PAIR OF CLIFTON PRO
Stick around for cookies, milk and milk punch(alcohol in this one)
Magpie: Kevin’s Birthday Run(and all others we missed)
It’s Kevin’s actual birthday and he requested another Kookie run or relay.
5 Teams of 2 people each.
BEFORE THE RELAY:
Warm Up easy to Lake Erie.
4 × 220 Cutdown finish the lake recovery.
KEVIN’S KOOKIE MILE(not really a relay)
2 person team runs 4 laps TOGETHER
LAP 1 - both team members need to walk on the Board Walk without stepping off. If a team member steps off they need to start board walk over. There are boards on both sides of the lake.
LAP 2 - One of you blow up a Birthday Balloon. Bigger the better. At the end of the lap you have to pop it between you without popping it with your hands(facing each other, back to back or sit on it)
LAP 3 - Go the Hammer Time where both team member need to hammer nail ALL the way in. You have one hammer. So you need to take turns.
LAP 4 - grab a tennis ball and bounce it back and forth for the last lap.
PRIZE FOR WINNING TEAM!
Cool down Fiero or Ferndale.
Come inside for Birthday Celebrations compliments of Barret.
NO MUSCLE MONDAY: Highland School Circle Short Intervals
No Muscle Monday this week. We pick back up with TheBlock Fit next week.
Longer warmup using the first part of Fat Boy course until you get back to the circle.
6 x 220 - moderate, cruise intervals - finish the circle for recovery.
2 x 440 a little harder with the 2nd on being faster that the first one. 440 easy after each.
Cool down.
7:15 Start to get back for Blessing of Runners and Bikes from Main Street Market Run
It was a HOT one last time we did this but it’s our regular downtown route for Blessing of the Runners and Bikes
6 Miles Easy(using 8 Mile map) - let me suggest leaving a friends car at City Park to bring you both/all back downtown. You get off the levee!
Water stop at the bottom of the levee at the Vet School.
Water at the Vet School pine trees.
It’s hot so you may want to put your own 2nd water at City Park Oak
Craig Brouillette has been so wonderful to arrange this short blessing after the Saturday run for 9 years now!!
9:00 a.m.
St. Joseph’s Cathedral - downtown
Ice Cream Workout at Lake Erie
START WHEN EVERYBODY GETS TO GAILS. I WILL BE AT LAKE ERIE WITH WATER. I JUST HAVE TO BE AT A 6:30 MEETING SO GOING OUT EARLY.
Time for a moderate ladder in the relative shade.
Warm up down Hollydale to Lake Erie.
110/220/330/440. Easy Lap. 440/330/220/110
Fiero or Hollydale cool down.
Some cold ice cream might be delicious.
Red Stick Muscle Monday and Garden District Runs
Are you ready? We had a big workout group last time we were here.
Let’s see who comes back!!
Participants can 1) start early at 5:00 or 2) run short easy run prioritizing the strength work on Mondays.
5 Miles goes by VSBR for water
WORKOUT BEGINS AT 6:00
Rebecca’s Moving-to-the-Coast Send Off Run
We are sad to send Rebecca off to the Mississippi Gulf Coast.
There was a request for the “loopy route”. I like it because we get to pass through Brooks Park where we are hoping the new public track will go based on current BREC plans.
Stick around for beer and well wishes.
Wasted Wednesday: Community Run with Barely Run Club
We are excited to partner with a new young running group in town. Fresh Junkie racing is also joining us.
Barely 2.2 Mile at 6:15
“Sonja So-Long” Ice Cream Walk/Run and Muscle Monday on Rouzan Circle
Sonja is moving to Lafayette - sadly - so we are giving her an ice cream send-off after the run and workout.
Ice cream and beer under the oaks at 6:30!
5 Mile Olympia Loop
Muscle Monday peeps run to David’s water stop and back.
3 to start of trail and back
4 to Kenilworth and back
HYDRATION AT DAVID BUTLERS
Throwing in a few hills with Hillsdale Ladder
Warm up the Dalrymple side of the tennis courts, around the bottom of the golf course to Cottonwood triangle.
880/660/440/220 uphill on Cottonwood.
Finish the loop for recovery.
Cool down.
My truck will have water at the triangle
5:30 Muscle Monday at Iron Tribe Mid City with 2.5 Miles at 5:00 or 5 miles at regular 5:30 start
Short Run and Easy for Muscle Monday at 5:00!
5 Miles- 2 looper with water at Kleinert at Parker
Run it backwards on the 2nd loop if you want to change it up
WORKOUT BEGINS AT 5:30 BECAUSE OF REGULAR IRON TRIBE MEMBER CLASS AT 6:15