Upcoming Events
6 or 8 Mile Run from Starbucks LSU
Steady Run.
We had to modify since May St. closed. It’s is essentially an out to water stop and back a little different way.
Hydration at Cedardale and the lakes.
Susan’s cold rags will be at the City Park oaks. You may want to put your own extra water there, as well.
If it’s hot, you may want to leave a little something at City Park oak.
1/4 Cutdowns at Shady Fat Boy Course
As I mentioned Monday, intervals on a shady course where water is available is a good approach to this heat.
Warm up the Nelson Drive block.
Run the every other 1/4 as a pick up with each one being at least one second faster than the one before it.
With these temps…make sure a be considerate of that in the early 1/4 s/
Cool down.
Water will be my truck after the warm up and half way of the intervals.
Magpie Modification of Modified Garden District/Steele
We modified Garden District/Steele to get off Lakeshore and took May Street. Now with May Street closed Amy came up with the Modification of the Modified Route.
Lake Erie 220s from Var’s
With the really hot week expected, it’s probably easier to do intervals where you can stop and start and water is available.
Warm up to Lake Erie down Ferndale
Old favorite 4 x 220 cut down. Easy lap. Duplicate the 4 x 220 from 1st set.
Cool down back. Fiero is the shorter cool down.
Rainy Easy Run from VSBR
With the forecast for rain and possible storms, the best place to base a run from is probably the store.
Magpie Cherokee Loop
We have done this one in a while and I know Andrew likes Cherokee.
Ellen reminded me that the original route used May Street. So I modified it to skip May Stret. It’s not a perfect solution but covers the 5 Miles
Goodwood Shady Workout
Warm up either straight over to the park start or the Esplanade/Audubon/Seven Oaks loop.
Lap of 110 on/110 easy
Lap of 220/220 easy
Lap of 440 on/440 easy
water break
Lap of 440 on/440 easy
Lap of 220 on/220 easy’
Lap of 110 on/110 easy
Cool down.
Counterspace Coffee Run
The runs are 6 and 8 but you can abbreviate from those.
I won’t be at the run…coming back from Lake Tahoe. Corrie and Billy will give water instructions.
Hydration for both will be at the bottoms of Kleinert at Parker. Runners pass it at 2 and 4(if running 8).
You might want to leave water where we do on Ormandy near the bike path for late in the run.
Downhill Ladder at Hillsdale
Downhills are kind of fun and condition the legs in a different way. Ask everyone that runs Boston!
Longer warm up down Christian
Ladder of 880/660/440/220
Start at the 880 mark and run backwards to our typical start.
Start at the 660 mark and run backwards to our typical start.
Start at the 440 mark and run backwards to our typical start.
Start at the 220 mark and run backwards to our typical start.
Cool down by Bet R and in.
St. Aloysius Olympia Run(modified)
I have modified the route to use Sweetbriar for shade. It still has some hot spots but we’ll have plenty of water opportunities.
5 Miles is following the 8 Mile route to David Butler water stop and back.
Water at David Butlers at 2.5 and 5.5
Main hydration is at the sign at the corner of Kenilworth and Perkins
CHANGE:Kenilworth Parade Run from Amy and Gregs
With the holiday weekend and many of you running Freedom Mile, we’ll do a short run then watch the Kenilworth Parade. Father Michael Allelo(our running buddy) is the Grand Marshall.
Thanks, Amy and Greg for hosting us.
Bring your own beer or adult parade beverages.
Magpie Lake Erie 220s
Amy said everyone liked intervals when we did the ladder workout last month.
Warm up to Lake Erie down Ferndale
My favorite shakeout: 4 x 220. Easy lap. 4 x 220
Cool down back. Fiero is the shorter cool down.
Short Interval Ladder at Lake Erie
Warm up Hollydale to Lake Erie
With the hot weather and as a tune up for Freedom Mile let’s do up-and-down short ladders.
330/220/110/110/220/330/220/110
think of it as 3-2-1 1-2-3 3-2-1
Cool down Fiero.
20% off anything at Var’s after the run!
City Roots Coffee Run
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.
Southdowns Run from the new Southdowns Library
The people at the new Southdowns Library invited us to meet under “Virgil” the beautiful oak tree in front of the new building. They want more people to know they are open.
Warm up a mile. Then do 8 minute/minutes -minute pick up the pace followed by easy minute.
People want to run 3 Miles can follow the route through 2 then come back up Stuart to Tupelo.
Magpie June Birthdays Rainbow Princess Unicorn Relays
Please wear anything that resembles a Princess Rainbow Unicorn outfit for Caroline’s Birthday.
Amy and Birthday Committee are planning a fun little June Birthdays relay especially with little Caroline in mind.
Rainbow Princess Unicorn Relay
Run from Magpie
Meet up at Perkins and Kleinert
1. Perkins to St. Rose: Water Balloon toss with a friend
2. St. Rose to Parker: pop balloon and put on a lei
3. Parker to St. Rose - Unicorn Princess Toss
4. St. Rose to Perkins - Blow bubbles and make a wish
5. Perkins to St. Rose - write a birthday wish with chalk
Run to Drehr, go back to Magpie and celebrate!
Party inside Magpie hosted by Varsity.
Amy is bringing a cookie cake!
Jane and I will join y’all at 7:00 after we finish our Catholic High Power Hour workout.
25th Reunion Run/Walk and Parking Lot Breakfast
Come early …HOKA has contributed 50 tech tee shirts and 50 tanks tops for reunion runners. We’ll start distributing shirts at 7:00 a.m.
Nike will be on hand to demo the new Vomero…it’s been a really popular cushion, neutral shoe.
Group picture at 7:25.
We are heading toward Hundred Oaks with all the road closures on the lakes from City Park
(this is a shortish run for our typical Saturday so some of you may want to run early. Try to get back for 7:25 pic)
Hydration at Country Club and Broussard in front of Webb Park Golf Course.
Stick around for coffee and breakfast treats after.
Short Hills from Curbside Burgers
Here is the total running route to and from all the hills.
Easy warm up to the bottom of the Steele hill 220s that we typically do.
3 x 220. Jog back after each one
Easy run over to Parker
3 x 220 up Parker Hill toward Reymond. Jog back after each one.
3 x 220 up Parker Hill toward Zeeland Street.
Cool down back to Curbside.
Please think about having a burger and beer at Curbside tonight!
Magpie Lake Erie Ladder
Warm up to Lake Erie down Ferndale
Cruise pace on intervals 110/220/330/440. Jog a lap. 440/330/220/110. Finish the lap recovery after each.
Cool down back. Fiero is the shorter cool down.
Predict Your Pace at the Shorter Distances from Serop’s
Come early to sign up your predicted pace for prizes!!
Warm up down Capitol Heights to South Foster and back.
Carefully cross Jefferson to Goodwood Start.
**We won’t start until everyone gets there. So some of you may want to shorten your warm up. Or you faster people can run a lap or so waiting.
Predict Your Pace Intervals
One Mile - everyone starts together
You can jog a lap before the next interval predict
Half Mile/880-everyone starts together
You can jog a lap before the next interval predict
1/4 Mile-everyone starts together.
Cool down.
Please think about grabby some Serop’s to go for dinner tonight!