Upcoming Events
Ice Cream Run and 220 Intervals at Lake Erie
As we start building our training program, we incorporate intervals in which we learn to pick up the pace.
We will short with shorter distances and build to longer ones.
Then start to mix it up.
3.5 Miles with 4 × 220 Cutdowns. Finish the lake for recovery after each. Warm up down Hollydale to Lake Erie. Cool down back Fiero to Gail’s.
5 Miles with 4 × 220 Cutdowns, Jog an easy lap. Duplicate the first set of cut downs. Finish the lake for recovery after each. Warm up down Hollydale to Lake Erie. Cool down back Fiero to Gail’s.
Celebrate a good walk/run homemade Gail’s Ice Cream.
Tailgate Coffee Run from City Roots
Everyone needs to start thinking about a Goal Pace for upcoming races. That may change over the months but we need a starting point for training paces.
HALF MARATHON PACE CHART
MARATHON PACE CHART
Beginner Marathon 3 Mile Walk
Out and back to water at Todd Garland bench. HYDRATION THERE.
5.5 Mile 3 Minute Run/1 Minute Walk
7.5 Miles with 4 × ½ Mile with Half Mile Recovery.
Warm up a mile. Then do the Half Miles at Goal Half Marthon Pace
9 Miles with 4-6 x Half Mile with Half Mile Recovery. Warm up a mile. Then do the Half Miles at Goal Half Marathon Pace.
**note that it’s a little different route to get the water stop at shady Amherst BREC Park. Take the first right after you cross Highland Road to get there.
HYDRATION AT AMHERST PARK FOR THE 7.5 AND 9 MILE
LSU Game Day Kickoff Run with Barely Run Club(BR) and Boring Run Club(NOLA) PLUS Nike Demo
Wear your college colors for our tailgate walks/runs through LSU Campus!
Come early to try out some new Nike shoes!!
PHOTO OPS IN THE QUAD- bring you phones for pics. we’ll try to take a group at 8:00
We are all running to and through the Quad for the festivities!
VARSITY BATON ROUGE AND EVERY WOMAN’S MARATHON TRAINING BEGINS AT 7:30 AM
BARELY AND BORING RUN CLUBS 3 MILE SOCIAL RUN BEGINS AT 8:30 AM
WHAT WALK RUN OR WORKOUT DO I CHOOSE?? READ OVER THE OPTIONS AND CHOSE WHAT BEST FITS YOUR GOALS.
BEGINNER GROUP INCLUDING EVERY WOMAN’S MARATHON WALKER/RUNNERS:
This will be a little over 3 miles just so the group can go see the festivities in the LSU Quad
4 MILE WALK RUN (3 minute easy jog/1 minute walk)
5 MILE WITH 5 X 1 MINUTE PICK UP FOLLOWED BY 1 MINUTE EASY AFTER EACH.
Warm up including Game Day set stop. When you get back going run 5 x Minute/Minutes - minute pick up
followed by minute easy.
EXPERIENCED RUNNERS WHO HAVE BEEN TRAINING THROUGH THE SUMMER 8 MILE
Warm up including Game Day set stop. When you get back going run 8 x Minute/Minutes - minute pick up followed by minute easy.
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.
POST RUN CELEBRATION AT MURPHY’S ON CHIMES STREET!! Meet the runners and walkers from the other clubs.
Last Summer Monday Run - cruise 1/4s
Easy warm up to Meadow Lea loop. it is most shady back there.
4-6 × ¼ moderate cruise pace.
Finish the loop to recover.
Cool down back.
St. Aloysius Run
This route has the opportunity to get water at David Butler’s out and back….plus the main hydration at the Kenilworth sign.
8 Miles with Sweetbriar Turn for shade
It’s about 5 Miles out and back to D Butler water stop
Highland School Circle 220s
Nothing super challenging. Just continuing to get back into the groove in the heat.
Longer warm up on the first 1.5 of Fat Boy.
4-8 × 220 with finish the loop recovery. It need not be a cut down this workout.
Cool down.
August Birthdays Run and Relay
Sign Up Before the Run for a fun Birthday Mile Relay - 8 TEAMs OF THREE.
Silly Birthday Prizes
3 Mile Shady Out around the neighborhood and Southdowns.
Shady 1.5 Mile in Southdowns and Rouzan
Watermelon, beer and ice cream after.
Hang your feet in the pool.
Counterspace Coffee Runs
We are trying to stay in the shade a bit.
Modify shorter by leaving the VS water stop and running shortest way back.
Hydration in the breezeway at Varsity Sports.
Stay for coffee and breakfast with our great community partner.
Frankies Dawg House Lake Erie Workout
I WILL TRY TO BE THERE AT 5:00 TO SHOOT SOME SHORT RECRUITMENT TESTIMONIAL VIDEOS AND WILL TAKE 1 OR 2 A LAKE ERIE.
Frankie’s has all new menu and beverage items.
VS will get the fun started with an end-of summer $100 drink tab
Long warm up 1.5 mile down Cedardale to Lake Erie. Short warm just under a mile is Fiero.
Run a mile with these intervals included: 110 pickup/finish the loop running recovery. Next lap 220 pickup with 220 running recovery. Repeat that sequence until you do a mile.
The mile finish should fall between my truck and the bridge on the 3rd lap.
Mile goal is moderate …maybe just your regular steady run mile when it’s not 100 degress!!
Water break.
Repeat for another mile with same sequences. OR JUST DO ONE OF THE MILES TO SHORTEN THE RUN.
Cool down Fiero.
So Long Sophie Easy Runs
Sadly, (for us) Sophie is moving to CA and this is her last run.
She requested an easy Garden District run.
Water will be at Jenni’s Truck in front of Juliet and Mikes on Park Blvd. So you can shorten the run and still get hydration.
Stick around for watermelon, beer and fun.
VS is picking up some Miller Ponies and Mich Ultra. Please bring some exotics if preferred.
Thanks, Lisa for hosting.
Maria and Terry’s Breakfast Trail Run in White Oak
3 and 6 Mile Options on packed limestone, shady trails in White Oak Landing.
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.
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.
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