Upcoming Events
Webb Park Moderate 1/4s as Pace Practice from Mid City Beer Garden
Warm up down to Bike Path at Country Club.
6 × ¼ running even moderate pace quarter miles. Recovery on Avondale and back to start.
Pace Practice - as opposed to cut downs….see if you can group 6 quarters within a second of each other….like race pacing.
Cool down back to Mid City Beer Garden
Grab a quick Thursday beer.
I will be at the Bike Path with 4:30 group with water. So if you are in 5:30 group just start the warm up when everyone gets there.
Webb Park Moderate 1/4s as Pace Practice from Mid City Beer Garden
Warm up down to Bike Path at Country Club.
6 × ¼ running even moderate pace quarter miles. Recovery on Avondale and back to start.
Pace Practice - as opposed to cut downs….see if you can group 6 quarters within a second of each other….like race pacing.
Cool down back to Mid City Beer Garden
Grab a quick Thursday beer.
I will be at the Bike Path with 4:30 group with water. So if you are in 5:30 group just start the warm up when everyone gets there.
Bama Tailgate Coffee Run from City Roots
This is an extension of a workout we did in early September. Everyone should be more fit and the weather cooler.
The is Saturday is a step down in distance to pick up some quality work.
(Experienced Marathoners can come early to get in a few miles.)
8 Miles with 1 x One Mile and 2 x Half Mile
Warm up 2 Miles.
Run a Mile at Goal Half Pace. Recover a Mile.
4 × ½ Mile at Goal Pace with ½ Mile recovery.
9 Miles with 1 x One Mile and 4 x Half Mile
Warm up 2 Miles.
Run a Mile at Goal Half Pace. Recover a Mile.
4 × ½ Mile at Goal Pace with ½ Mile recovery.
**note this that different route to get the water stop at shady Amherst BREC Park. I am trying to make it a little easier for water stop volunteers in case Alabama/LSU tailgaters come early.
HYDRATION AT AMHERST PARK FOR THE 7.5 AND 9 MILE
2nd STOP AT TODD GARLAND BENCH
Meadow Lea Short Ladder Intervals from Rouzan South Branch Library
This our first dark run with 2 starting times. I will continue to try to plan in well lighted workout areas.
Warm Up to Meadow Lea start by my truck.
Run short interval ladder of 110/220/440. Finish the Meadow Lea loop for recovery.
SHORTER RUN…stop after that ladder session and cool down back to the library.
OR
440/220/110 finishing the loop for recovery.
NO EASY MIDDLE LOOP ON THIS ONE.
Cool down back to the library.
I will be at Meadow Lea loop so start 5:30 group when everyone gets there.
Meadow Lea Short Ladder Intervals from Rouzan South Branch Library
This our first dark run with 2 starting times. I will continue to try to plan in well lighted workout areas.
Warm Up to Meadow Lea start by my truck.
Run short interval ladder of 110/220/440. Finish the Meadow Lea loop for recovery.
SHORTER RUN…stop after that ladder session and cool down back to the library.
OR
440/220/110 finishing the loop for recovery.
NO EASY MIDDLE LOOP ON THIS ONE.
Cool down back to the library.
Steady, Easy Mileage Builder with Pancake Breakfast after
NOTE: THE BIG KIWANIS PANCAKE BREAKFAST IS AT THE LSU FIELDHOUSE…GREAT FOR A POST RUN TREAT - BUT ALSO WITH AFFECT PARKING.
Reserve your pancakes here:
https://www.zeffy.com/en-US/ticketing/pancake-festival-2
MARATHONERs CAN COME EARLY AND GET IN EXTRA MILES TO START BUILDING TO 15-16 DEPENDING ON YOUR GOALS AND EXPERIENCE.
This is a steady run with no workout to get some of you to start building your miles.
Quantity over quality in simple terms.
WE ARE STARTING TO USE OUR HOME FIELD ADVANTAGE OF LOUISIANA HALF AND FULL BY USING THAT ACTUAL COURSE FOR THE RUN.
*you can cut it to 7 miles by taking a left on Dalrymple at the bottom of City Park Golf Course.
note that the turnaround is bottom of the hill where Steele/Chatfield hits Ramsey
Hydration at Dr. Chip Bankston parking pad on Lakeshore at Christian
You may want to put a 2nd stop for yourself at the City Park oak
Halloween Costume Run and Monster Mile
Meet at the Rouzan Silos for the start.
We’ll finish at the Rouzan Circle for beer, wine, ice cream and lots of fun after the run.
Come early to sign up for the fun and games.
2 Mile Costume Run with Boo-sketball at the Butler’s
everyone will get one lucky shot from the Spooky Spot for a prize
5:00 - 4 Mile Costume Run with Boo-sketball at the Butler’s ..come early and do the Rouzan Perimeter loop so we can all run the 2 Mile together.
everyone will get one lucky shot from the Spooky Spot for a prize
GAMES AT 6:15-ish
Witchy Broom Zoom Relay for Kids/Adults
Candy Corn Crazy Toss
Pumpkin Ball Team Event(2 people)
Spooky Bean Bag Game Kids and Adults
Jack O Lantern Sumo Challenge
Bye, Bye Daylight Savings Time Monday Run
Sadly celebrating….this is the last Monday of Daylight Savings time. We will toast the summer/fall of well lit(although HOT) runs with $100 Bar Tab at the cool new Val’s.
DON’T FORGET TO GET YOUR COSTUMES READY FOR THURSDAY RUN. KIDS WELCOME!
2 Mile loop around Pennington - note there is a path/sidewalk along busy Perkins the is away from the road. Then we’ll get back to Olympia Park on the CAPP Trail.
Start is at the path in the park just after you come from under the Kenilworth bridge. The direction is straight ahead toward the Val’s side of the Park.
Counterclockwise.
2 loops of Olympia Park with ¼ moderate pickup followed by ¼ easy. Cones will be out.
Another Olympia loop easy if you want 5 Miles.
Long Strength/Tempo Runs from Hype Haus Fitness
MARATHONER NEED TO COME EARLY AND GET IN EXTRA MILES TO START BUILDING TO 12-14 DEPENDING ON YOUR GOALS AND EXPERIENCE.
8 Miles or less if you want to turn at Glenmore and follow the map in.
this is a long steady/easy run for those not wanting a workout
Warm up a mile. Then run 3 miles Tempo Pace(about 15-20 seconds slower than goal half pace), 1 mile recovery; 2 miles at Tempo Pace; 1 mile recovery and finish with 1 mile at Tempo Pace.
12 Miles( use 9.5 Map but run 2.5 easy/steady before 7:30) with workout
Warm up a mile. Then run 3 miles Tempo Pace(about 15-20 seconds slower than goal half pace), 1 mile recovery; 2 miles at Tempo Pace; 1 mile recovery and finish with 1 mile at Tempo Pace.
Hydration at the bottom of Kleinert by SJA so 8 Milers can enjoy it, too.
We’ll drop a cooler at Ormandy at the bike path.
Stick around for the FREE 15 MINUTE STRETCH IN HYPE HAUS
9:30 and 10:00
Hype Haus if serving us complimentary Loaded Tea
Companion Animal Partner Run with Barely Run Club
EVENT INFO:
We’re teaming up with Barely Run Club, Companion Animal Alliance (CAA), and Cap City Beer Fest for a special community run supporting local shelter dogs!
⏰ 5 PM – Meet adoptable dogs & tour the shelter
🏃 5:30 PM – 2-mile run around Alex Box or Varsity Workout through campus
POST-RUN FUN:
🎧 Live DJ
🌮 Food truck
🧊 Cold plunge
💧 BioLyte & Superlyte
🍻 Beer & seltzers
🎁 Giveaways from Varsity Sports
🎟️ HUGE GIVEAWAY: We’re giving away 14 VIP tickets to Cap City Beer Fest on November 1st, valued at over $150 EACH!
Come run, meet some pups, and support an amazing cause! All paces welcome! 🐶💚
Warm up an easy mile. Run a timed ladder picking up the pace for 5 Minutes/5 Minutes easy; 4 Minute pick up with 4 easy: 3/3;2/2 and 1/1
Highland School Circle Cutdown 220s
As we typically do as the Saturday runs get longer we use Monday for shorter interval workouts.
Warm up down Sunset using the Playground loop.
Run 4 × 220 Cutdowns on Highland School circle.
Half mile easy down Sunset Blvd.
4 × 220 continuing to cutdown from the last 220 of the first set.
Cool down.
Main Street Market Tailgate Run and Workout
MARATHONER NEED TO START GETTING ANYWHERE FROM 8-12 TODAY DEPENDING ON EXPERIENCE AND GOALS. COME EARLY AND GET IN EXTRA MILES.
6 Miles Steady(using 8 Mile map) - let me suggest leaving a friends car at City Park to bring you both/all back downtown.
The other option is out and back on the levee!
6 Mile other alternative is out to flag poles/water and back
8 miles with Goal Half Pace pickup miles from 3-4; 5-6 and 7-8 Miles
9.5 miles with Goal Half Pace pickup miles from 3-4; 5-6 and 7-8 Miles
Water at the Vet School pine trees.
It’s still warm so you may want to put your own 2nd water at City Park Oak
Kyle from Tunnels to Towers invited some of you to come over to Bogan Fire Station and enjoy some wraps and hot dogs from the race. You may want to make a donation as well.
Frankies Dawg House Lake Erie Ladder Workout
Frankie’s has all new menu and beverage items.
Everyone loves Lake Erie Ladder…right?
WALKERS CAN WALK THE WARM UP AND COOL DOWN PLUS SOME LOOPS AROUND LAKE ERIE.
Warm up down Ferndale to Lake Erie. A shorter warm up is down Fiero Street.
Ladder workout of 110/220/330/440 - recover by finishing Lake Erie loop with easy jog after each fast interval.
Jog an easy lap.
SHORTER WORKOUT ENDS HERE.
OR
440/330/220/110 finishing the lake loop for recovery.
Cool down on Fiero.
Easy Recovery Run through Webb Park
Lots of us either extended your long runs or race River Roux Tri or Northshore so we’ll have a very easy recovery day.
Easy/Steady Coffee Runs from Brew Ha Ha
It’s the end of a September training cycle…some of you are testing your wheels at races this weekend.
So if you want an easy shakeout run, join in for a few miles and coffee.
Some of you newer runners may want to use this as an opportunity to extend your miles
3 Mile Shakeout Easy Run for racers
Hydration for the longer run at the end of Kleinert on the median
Second small cooler for shorter run at Ormany at the bike path.
Sharpening 110s from Main Goodwood Library
Someone recently asked me that since we meet at South Branch Rouzan library - why don’t we ever meet at the Main Library on Goodwood. It would be a great time to come early and get your library card! Several of us did that at Rouzan South Branch.
With a large number of you running Northshore this weekend -
a “Sharpening” workout is what we are doing.
A sharpening workout is a short, pre-race workout done in the final days before a race. The purpose is not to gain fitness—it’s to make race pace feel smooth, wake up the legs and neuromuscular system, and leave the you feeling quick and confident without creating fatigue.
And it raises the heart rate then lets it drop….great for overall fitness.
we’ll have a cut through and go across a little-known little neighborhood short cut
2-4 loops around the park running 110 strider(quick, stretching the legs) followed by 110 very easy. Repeat all the way around the park.
Back that way you came.
Shorten the run by not running the striders OR just running 1-1 laps of them.
Easy/Steady 3-5 Miles from Amherst BREC Park
take the UREC loop when the 5 Milers go on to Sorority Row
I won’t be at the run today because of a meeting at 6:00.
Tailgate Run from Moreau Physical Therapy
We are continuing to build with a month of training behind us.
6.5 Mile Walk/Jog or Workout with 3 × ½ Mile at goal Half Marathon pace.
The hydration and Susan’s cold towels will be a the usual LSU sign by the Ag Center,
Easy 2-5 Miles from Rouzan
We had nice build up through the first 3 weeks.
We’ll take an easy day today to recover.
2 Mile easy out and back to David Butler’s water stop(using 5 Mile map)
3 miles out and back turning at the bridge on the CAPP Trail(using 5 Mile map)
Thanks to David Butler for putting water out at his house on the corner of Dahlia and
Tailgate Coffee Run and Walk
The 6, 8 and 9.5-12milers are doing a Tempo Timed Ladder workout around campus.
4 Miles Walk - out and back to water on Dalrymple
6 Mile/Walk Run - you will be incorporating the Timed Ladder into your walk run. Jane and Donna will lead you through it.
Warm up an easy mile
Tempo paced pick ups - 8 minute pick up/8 minute easy then 6/6; 4/4; 2/2 and 1/1
9.5 Miles or come early to do 11-12 by doing a few miles early
Warm up an easy mile
Tempo paced pick ups - 8 minute pick up/8 minute easy then 6/6; 4/4; 2/2 and 1/1
Hydration will be at the usual LSU sign across from the Ag Center
The little green cooler will be at Todd Garland bench for the shorter runs.
Puma Demo Run and Steele Blvd Hills
Come early to try out some of the new Puma shoes. You can do short run down the side streets.
Or take the shoes out on the workout if your size is available.
3 MILE WALK/JOG AND WORKOUT - run this route to the Steele Hills and back. While at the hills run 4 × 220 yards uphill. Walk back down the other side of the boulevard after each one.
Run this route to the Steele Hills and back.
While at the hills run 3 × 220 yards uphill. Jog back down the other side of the boulevard after each one. Go back down the hill to recover after each 220 to get in the distance.
Run the Half Mile we always do starting at the cone on Hundred Oaks and ending down the hill on Chatfield a the cone.
3 × 220 yard uphill again.
**SHORTEN THE WORKOUT BY JUST DOING ONE SET OF 3 X 220 YARDS AND NO HALF MILE
OR RUN 3 X 220 AND HALF MILE BUT LEAVE OFF SECOND SET OF 3 X 220
Hillsdale Ladder Interval Workout
We’ll add a degree of difficulty to our intervals this weekend with the few good hills we have in BR.
3 Mile Walk - go to and from Hillsdale with this map. 2 hilly loops around Hillsdale
Ladder Workout going uphill for leg strength and heart rate fitness
CONES WILL BE OUT AT EACH INTERVAL STOP
880 YARDS/Short walk back to start for recovery
660/440/220 finishing the loop after each to recover
Short cool down is straight back up Lakeshore to tennis courts.
1 Mile using warm up loop.