Upcoming Events
Rouzan Silos Walk/Run and free 15 minute Stretch with Olivia from Synergy Stretch and Strength
we may have some Rouzan neighbors join the walk through Meadow Lea.
The distance is 2 Miles but you can add 1/2 miles by adding loops in Meadow Lea.
3 MILE WALK/RUN
Do your 3 minute/1 minute Run/Walk to Meadow Lea Loop
Run 880(same as 1/2 Mile) pacing up the pace the whole time.
Run another loop easy the whole time.
Do you 3/1 the same way back to the stretching at Rouzan Circle at 6:15 pm.
4 MILES(or less) WITH MEADOW LEA LOOP LADDER WORKOUT
When you get to Meadow Lea loop cones will be out.
Ladder workout of 880(one loop) pickup; 880 easy: 440 pickup and finish the loop; 220 pickup and finish the loop.
Cool down same way you came OR ADD ON A MILE AROUND ROUZAN IF YOU DON’T STRETCH.
POST WORKOUT STRETCHING IS EXCELLENT FOR INJURY PREVENTION AND GENERAL FITNES.
BRING A TOWEL AND LEAVE AT THE GRASSY CIRCLE
15 FREE MINUTES
Calli Boudreaux Walk/Run
We try not to get too political as a running group that welcomes all people. But Calli is one of us Varsity runners and has been for years. So do yourself a favor and at least go meet her.
out and back on the lakes. If you want to extend it to the water fountain at BR Beach it would be about 3.5 Miles
Do the 3 miles with the 3 minute run/1 minute walk.
out and back on the lakes. If you want to extend it to the water fountain at BR Beach it would be about 3.5 Miles
5 MILES WITH 30/30 COMING AND GOING
Easy running for the first mile.
From Mile 1-2 run the mile with 30 second pickup/30 second easy-ish(still trying to run a solid time for the mile)
Easy to turnaround at my truck at the end of Sorority Row in the parking lot.
On the way back run Mile 3-4 run the mile with 30 second pickup/30 second easy-ish(still trying to run a solid time for the mile)
FREE PIZZA FROM COMMITTEE TO ELECT CALLI BOUDREAUX
ONE FREE BEER FROM VARSITY SPORTS
Tailgate Coffee Run from City Roots
The tailgaters might not be out as early this week but it’s still fun to run through campus on game day.
SEVERAL OF THE EXPERIENCED RUNNERS ARE REGISTERED FOR NORTHSHORE HALF AND 10 MILE… SO THIS IS A GREAT PREP RUN FOR THAT!
This is our regular 3 minute run/1 minute walk.
Tempo pace is a challenging but controlled pace, often described as "comfortably hard," that you can sustain for an extended period, typically 20 to 40 minutes. It's a level of effort (around a 6-8 out of 10 on an Perceived Effort scale.
Actually low key racing is a great way to incorporate quality tempo into your training.
**You can build into longer tempo runs later in training season starting with shorter ones.
WORKOUT: Warm up 1 Mile. Do a long tempo timed ladder of 5 minutes tempo/5 minute steady: 4 minute tempo/4 minute steady; 3/3;2/2 and 1/1. This is 30 minutes of your total run.
Steady run back to City Roots.
Tempo pace is a challenging but controlled pace, often described as "comfortably hard," that you can sustain for an extended period, typically 20 to 40 minutes. It's a level of effort (around a 6-8 out of 10 on an Perceived Effort scale.
Actually low key racing is a great way to incorporate quality tempo into your training.
**You can build into longer tempo runs later in training season starting with shorter ones.
WORKOUT: Warm up 2 Miles. Do a long tempo timed ladder of 5 minutes tempo/5 minute steady: 4 minute tempo/4 minute steady; 3/3;2/2 and 1/1. This is 30 minutes of your total run.
Steady run back to City Roots.
Hydration at LSU Sign again.
Tailgate Walks/Runs through Campus and SEC Nation Broadcast
Wear your college colors for our tailgate walks/runs through LSU Campus!
We are all running to and through the Quad for the festivities!
the idea is for us all to walk to the LSU Quad and back. You get at break there
and the coaches will take a fun group picture!
2 Mile walk doesn’t get into campus. But it will be to the water on the shady bench on Dalrymple and back.
5 MILES WITH 1 X 1 MILE PICKUP
the way the route with Quad Stop and water we will do a pickup from at 3 Miles. We’ll use this pickup to see where we are in terms of pace. It should be “half marathon pace hard”.
8 MILES WITH 2 X 1 MILE PICKUP
Since this is typically the experienced runners you may have a better idea of a goal half marathon pace. That would be your pickup miles.
If you have no idea…just run them moderately hard and take not.
With the way the run goes with stopping at the quad at run the pickups from Mile 3-4 and 6-7.
Water/Electtrolyte at LSU Sign across from Ag Center.
We’ll have a cooler at the shady Todd Garland bench on Dalrymple for shorter runs.
Frankie’s Dawg House Run, FEETURES “On Your Left” Promo and Lake Erie Workout
COME EARLY FOR OUR FEETURES SOCKS ‘ON YOUR LEFT” PROMOTION. IF YOU LOVE THE SOCKS YOU CAN BUY A PAIR/GET A PAIR FREE IN THE BATON ROUGE STORE FOR THE NEXT WEEK!
We are going to continue our build up of intervals at our lakeside track - Lake Erie.
We are doubling the distance we did from 220 yards to 440 yards.
1/4 Mile and 440 yards are the same thing. It is the distance around a high school track.
The walking group will take a little different approach.
WALK MAP
Walk down Cedardale to water fountain at BR Beach and back for 3.25
1.5 miles is to Stanford and back
Steady 1/4 pace…we are doing endurance training not speed work.
3 x 440 or 1/4 with a 440/1/4 easy walk/jog recovery after each 1/4
5 MILES OR LESS(shorten by doing fewer 440 intervals)
Steady 1/4 pace…we are doing endurance training not speed.
3 x 440/1/4 with 1/4 recovery
Water break.
3 x 1/4 with 1/4 recovery
PLEASE SUPPORT OUR COMMUNITY PARTNER FRANKIES DAWG HOUSE!
20% OFF ON YOU ENTIRE TAB…EVEN “TO GO” ORDERS
Magpie Christian Whitehaven
I have been trying to encourage some of the regulars to develop new routes since the lake closures have affect so many of our regulars.
Barret came up FIVE new routes for us.
Coming this month!!
Gail’s Ice Cream Run and Lake Erie 220s
We are going to all go over to Lake Erie which is a 440 yard-ish circle that we use a lot in place of a track.
WALK-
follow the runners down Hollydale to the lakes.
When you get to Lake Erie do 2-4 220s increasing your walking pace for 220 yards/go back to slower pace for the rest of the lake loop.(your coaches will explain/demonstrate)
Finish the walk back to Gail’s up Fiero Street.
This is a “cut-down” workout which means we are running some short intervals. Each on of the faster intervals(220 yards in this case) should be a least 1 second faster than the previous one.
This is one of favorite workouts that you will see throughout the season as:
Building interval distance at the beginning of training
As a good maintenance or recovery workout when you just want to some snap in your legs
A sharpening workout before a big race
3 MILE WALK/RUN
walk/run down Fiero St. to Lake Erie
4 x 220 Cutdown. Walk/jog recovery by finishing the lake loop.
5 MILES OR LESS(do less by doing fewer 220s at Lake Erie)
Warm up to Lake Erie down Hollydale to the lakes to Lake Erie.
4 x 220 Cutdown. Walk/jog recovery by finishing the lake loop.
Jog a full lake lap
DUPLICATE first set.
Long cool down is back Hollydale. Shorter is Fiero.
STICK AROUND AND SUPPORT OUR COMMUNITY PARTNER GAIL’S ICE CREAM,
VARSITY SPORTS WILL PAY FOR THE FIRST $100 FOR OUR RUNNERS. ENJOY!
Coffee Runs/Walks from Brew Ha Ha
Normally we would do a Tailgate Run for the LSU Home Game. But I don’t think tailgaters will be out early for the La Tech game. So we’ll save it for Florida the next weekend. Get your college colors ready for the run!
**FOR ALL OF YOU RETURNING RUNNERS - we are backing down a little in miles but starting to add a workout every Saturday. Come early to add on miles if you choose to.
3 Miles Steady - 3 minute run/1 minute walk
4.5 Miles with 2 x 1/2 Mile pickup the pace
(note this is a different route than I posted on Sunday to pass 2 water stops)
Warm up a mile. Using your GPS watch run 1/2 mile picking up the pace(note what that half mile time is).Run another mile. Run another 1/2 mile picking up the pace(note the half mile time). Finish the route easy running.
7 Mile with 4 x 1/2 Mile Pickup
Warm up a mile. Using your GPS watch run 1/2 mile picking up the pace(note what that half mile time is) Run a 1/2 Mile Recovery between each. Run a total of 4 x 1/2 mile with 1/2 mile recovery(pay attention to what your half are in) Finish the route easy running.
HYDRATION FOR 4.5 AND 7 MILES IS ON STEELE MEDIAN AT HUNDRED OAKS.
NANCY P WILL PUT OUT WATER AT ORMANDY AND BIKE PATH, AS WELL.
FIRST DAY OF FALL TRAINING
The first day is 5 minutes of information and meeting regular runners.
Most of our long range goal is the 5K, 10K, Half or Full Louisiana Marathon. But some of us just want to stay fit and have others to walk/run with.
There will always be alternative distances and workouts for you to choose from. It will become easier for you new people to choose once you come to a few runs.
ASK JENNI OR EXPERIENCE RUNNERS IF YOU HAVE QUESTIONS
WALK- 1 OR 2 MILE EASY WALK AROUND CITY PARK GOLF COURSE
3 MILES WITH 3 X MINUTE/MINUTES. Warm up a mile then run 1 minute picking up the pace slightly followed by 1 minute easy. Do that 3 times.
5 MILES WITH 5 X MINUTE/MINUTES. Warm up a mile then run 1 minute picking up the pace slightly followed by 1 minute easy. Do that 5 times.
Hang around City Park and ask questions of Coaches and regular runners.
Rouzan Run from the Everly to join in ReCoop Recess at Rouzan Event.
We are going to join in the Recess at Rouzan event this Saturday.
They had wanted us to do the run with them but it doesn’t start until 8:45 am.
But we are going to show our support by ending there and checking out all the recovery options they have.
***we have to get creative with our routes with all the closures. This is a loop course into campus.
Shorter run can be to BR Beach Hydration and back.
Hydration at regular place at BR Beach and can be used out-and-back for the long run.
RECESS AT ROUZAN EVENT AFTER
Join us for a morning of movement,
recovery, and community.
• Social Fun Run/Walk •
• Fitness Classes •
• Wellness + Recovery Vendors •
• Market and Food Vendors •
• Silent Auction •
• Giveaways & Recovery Experiences •
**Portion of all proceeds Benefits
The Iris Domestic Violence Cente
Highland School Circle 220 Cutdowns
Last day of Summer training…..can you even believe?
Let’s do a fun sharpening workout before we start back over again at Fall Training.
Nelson Drive block warm up.
8 x 220 Cutdown on the Circle.
Start moderately so you can try to cut down by at least 1 second.
Cool down.
August Birthdays Pool Party
Let’s do some shady, very moderate quarters in Meadow Lea.
Then come back for the Big Butts Birthday Ball Toss. We will need 4 teams of 4. It’s a kookie one…so be ready to listen to team instructions.
Pool party with coffee, protein drinks, fruit, etc.
Warm up is the mile that goes up around the backside of Sprouts, across the bridge, cut through walking path to Meadow Lea.
4 x 1/4 finish the loop to recover.
Cool down is back on the walking path but cut left on Mimosa and in.
French Truck Campus Run
The dang May Street closure affects so many of our old routes.
So this is a new one that lets 8.5 milers pass water twice.
6.5 Miles - follow the 8.5 run map to hydration at LSU sign by traffic round about circle and back
Note that the route goes up Myrtle Drive for something different
Hydration at the LSU sign by traffic round about circle(by U high and across street from Sigma Chi).
I will in NYC this Saturday. Have fun.
Hill Week Continues with Biolyte Hydration Demo
We are running from VSBR to accommodate the big retooled old ambulance for the Sample Team from electrolyte supplement - Biolyte. None of our stores currently carry it …but we are open to customer preferences. So tell us what you think.
Follow the map and go to our regular Steele Blvd Hills.(cones will be out)
Run 3 x 220 coming back down the hill after each.
Follow the map over to Parker Hills (cones will be out)
3 x 440 jogging back to start after first 2. You can take Reymond on in after the 3rd one.
Fall Training Video Snips:City Park Hillsdale Hills and NO Stretch
Our Fall Training recruitment campaign will feature short video clips. I am hoping I can get 6-8 of you to help me tomorrow before and after the run.
NO STRETCH TODAY: it’s been raining hard over here with a band of rain scheduled for 6-ish so I don’t want to waste Lynda’s time.
Warm up down the Dalrymple side of the park to the bottom of the golf course to Cottonwood triangle.
3-6 x uphill quarter moderate pace working the hill.
Recover by going all the way around.
Longer cool down is the way you came.
Shorter cool down is up East Lakeshore.
NOTE: 7 a.m. Start to get back for Perk Up Perkins Event
Our Varsity Team will be working with the hard working people at Keep Tiger Town Beautiful to clean up and spiff up the area under the Perkins Road Overpass.
Our part should probably be from 8:30-10-ish. Please bring plant clippers, small manual or chain saws, hatchet, etc. Wear gloves.
We need to try to clear out some of the overgrowth and put some plants out temporarily along the way.
We haven’t done this route in a while.
use the 8 mile map but leave off Goodwood loop. Just out and back.
Water at Goodwood Park.
HOKA Demo Relay and Post Run Gathering at the BlockBR Yard
Come early to put you name on the list for the 2 HOKA events. Fun prizes from HOKA
Longer warm up…Esplanade, Audubon all the way to LaSalle(not 7 Oaks)
Erick with HOKA demos will be at the park. Try them out on some of the run.
Run 4 laps of the park - 220 on/220 easy up a little. The goal is to run 2 solid miles with 220 on/220 off.
*use your Garmin/GPS watch to determine when you hit 2 miles because 4 laps is long of 2 Miles
EVENT 1: Water “Walker” Half Mile - 4 person team. Each member set up at 220’s. Goal is to run/walk around Goodwood Park and spill the least amount of water from the team cup.
EVENT 2: HOKA HIGH OCTANE HALF - individual event. Prizes for first male and female.
Each participant is going to race the one Half Mile Loop with Challenges.
At each 220 you need to complete high octane exercises before you go on. There will be refs and at each 220 stop.
STOP 1 at 220: 10 Air Squats
STOP 2 at 440 : 10 Toe Touch into squat…hands back up.
STOP 3 at 660: 10 push ups(there is grass near that 220 mark)
Finish strong.
DON’T MISS THE PARTY AT THE BLOCK BACKYARD AFTER WITH BEER AND REFRESHEMENTS IMMEDIATELY AFTERWARDS.
Magpie Webb Park
We haven’t done this in awhile because I have been avoiding the Overpass.
But with all the kookie closings we may need to go in that direction.
Rouzan Strides and Stretch
We are winding you for the start of Fall training. So I am arranging for 15 minutes of active stretch at 6:15 on each Monday in August. Please take advantage of the instructors donating their time for you.
David Butler has been asking for us to use the shady 1/2 mile in Meadow Lea.
Pace is still strider/moderate pace for intervals.
Ladder workout: 1/2 mile(one loop) with 1/2 mile(one loop) recovery.
660/440/220 finishing the loop after each for recovery.
Cool down back to stretch at 6:15.
If you aren’t going to stretch you can add on miles to the run around the neighborhood.
Bring towel or mat for the graound,
Our guest stretch instructor is Katie Fox from Yoglates. It will be a short 15 minutes.
City Roots Coffee Run
**7 Miles-follow the 8 Mile but head up Sorority Row in after the water stop
Hydration at the LSU sign at 4 Miles on 8.5 route. Susan’s cold towels will be there, as well.
You might want to leave a something on the parking pad(Chip Bankston’s house) at Lakeshore and Christian.
Shady Webb Park Run
We had a request this morning from Jane, Juliet and Shelly to do a shady route….possibly Webb.
Numerous residents of the area report that the bike path is passable and the neighbors are using Avondale to Country Club.
2 Looper are great in the heat!
Jane will start the run and be there with water. Jenni will be at New Orleans Lakeview store.
Parade Grounds 2 looper
Let’s use campus while we can. It’s almost time for the students to come back.
This route is pretty shady and my truck will be at the Parade Grounds between the loops.