Upcoming Events
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.
Workout at Highland School Circle
Highland School is where we meet to run portions of the Fat Boy 5K course that is in the Spring.
In the middle of the that 5K is circle that we use to run intervals on.
We are building our interval work patiently. We did 220 yard intervals on Thursday so most of you have an idea of what you run it in at various efforts.
use this 1 mile shady course and walk 3 loops
Mile warm up around the Nelson big block and playground
6-8 × 220 at a moderately hard pace. Finish the circle to recover before the next one.
*those of you that did cutdown 220 last week - use the average of the 220 pace you ran for these-not the slowest one but not the fastest either.
Cool down same way as you warmed up if you want another mile.
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
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.
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.