Upcoming Events
Goodwood Workout and Walker Higgins Sendoff Celebration
BREW HA HA WILL OPEN AT 7 A.M. FOR OUR CONVENIENCE
azswxdecfv bWe have traditionally done Send Off Run when Walker goes on one of his epic journeys.
I hope we bring him luck
Details of Walker’s upcoming race:
“Details on the effort:
The record is the American 40+ Age Group record for 100 miles on road or trail. It’s currently held by ultra running legend Mike Morton for 2012 where he ran
13 hour 11 minutes 44 seconds on a certified course. That pace was 7:55 per mile.
I will be running at Tunnel Hill 100 in Vienna Illinois. It’s virtually flat with only about 800-1000ft of elevation. It’s a double out and back per 50 miles. The course is an old railway that has been converted to a crushed limestone path. Many records have been set there.
Walker’s goal is to set off at 7:40 and hold on as long as I can.”
3 MILE WALK -then 2or more laps around the park
6 MILE WORKOUT
3 x 880 faster that Goal Half Pace with 880 recovery
1 Mile Cool Down
10 MILE WORKOUT
3 x 880 faster that Goal Half Pace with 880 recovery
3 x 880 faster that Goal Half Pace with 880 recovery
Easy walk jog Cool Down back to the Block
14-16 MILE FOR EXPERIENCED MARATHONERS - we are sticking with the middle distance long run today to emphasize QUALITY. We’ll move into 18-20s in November/December.
Come early and get in your 4-6 Miles.
Run 10 Mile Workout.
Hydration at Goodwood Park
Get Your Library Card Run from the South Branch Library
WEAR LIGHTS AND REFLECTIVE WEAR
Don’t you think everyone should have a public library card? Come early and get yours.
Bring a current diver’s license, work, or school-issued picture ID.
Bring a document that proves your address, such as a utility bill, bank statement, etc. You can take a picture of it with your phone.
4.75 Mile Run(can be cut shorter) with short timed ladder workout.
Warm up a mile(careful crossing Lee Drive!)
Time ladder of 1 minute pickup/1 minute easy; 2/2; 3/3 then down 3/3; 2/2 and 1/1.
Get Your Library Card Run from the South Branch Library
WEAR LIGHTS AND REFLECTIVE WEAR
Don’t you think everyone should have a public library card? Come early and get yours.
Bring a current diver’s license, work, or school-issued picture ID.
Bring a document that proves your address, such as a utility bill, bank statement, etc. You can take a picture of it with your phone.
4.75 Mile Run(can be cut shorter) with short timed ladder workout.
Warm up a mile(careful crossing Lee Drive!)
Time ladder of 1 minute pickup/1 minute easy; 2/2; 3/3 then down 3/3; 2/2 and 1/1.
Thirsty Thursday Glow Run and Peyton McMahon Sings at the Silos
WEAR ALL OF YOUR GLOW STUFF…LET’S LIGHT UP THE NEIGHBORHOOD. WE’LL BE BRINGING SOME GLOW BLING TO THE RUN!
Rouzan is hosting a Thirsty Thursday event that we are invited to attend. We will have our own beer and wine to save the special drinks for the neighbors.
Peyton starts at 6:00 p.m. If you aren’t familiar with his talent you might like the It Runs Deep podcast that features Peyton. YouTube https://youtu.be/NzgQEQZ9IzQ
2 Mile Walk - out and back
But you can extend the walk by making loops of the walking path
5 Miles with workout.
Half Mile pickup(cones will be out but it’s one loop of the neighborhood)/Half Mile Easy.
Back to walking path - 4 x 1/4 Cutdown with 1/4 recover( one loop is about 1/4 but cones will be out)
Cool down back to the Silos for fun and music.
Thirsty Thursday Glow Run and Peyton McMahon Sings at the Silos
WEAR ALL OF YOUR GLOW STUFF…LET’S LIGHT UP THE NEIGHBORHOOD. WE’LL BE BRINGING SOME GLOW BLING TO THE RUN!
Rouzan is hosting a Thirsty Thursday event that we are invited to attend. We will have our own beer and wine to save the special drinks for the neighbors.
Peyton starts at 6:00 p.m. If you aren’t familiar with his talent you might like the It Runs Deep podcast that features Peyton. YouTube https://youtu.be/NzgQEQZ9IzQ
2 Mile Walk - out and back
But you can extend the walk by making loops of the walking path
5 Miles with workout.
Half Mile pickup(cones will be out but it’s one loop of the neighborhood)/Half Mile Easy.
Back to walking path - 4 x 1/4 Cutdown with 1/4 recover( one loop is about 1/4 but cones will be out)
Cool down back to the Silos for fun and music.
Halloween Costume 1 Mile Walk and 2 or 4 Mile Walk/Run presented by Brooks Running
COSTUMES VERY ENCOURAGED. GREAT PRIZES
BEST COSTUME - PAIR OF FANCY PEGASUS PREMIUM
BEST GROUP OF 3 OR MORE - (5) $50 GIFT CARDS FROM BROOKS RUNNING
1 MILE WALK - follow the map out to Broussard and back
Stick around for a $200 Beer tab from Brooks Running
New Balance Demo and Fat Boy Circle Workout
We are meeting and using the circle at the Fat Boy course so everyone will get the opportunity to try some of the great New Balance shoes.
Run a few laps….try a different model.
4-5 Mile workout
Warm up on the first half of Fat Boy 5K back to the circle.
1 set = 220 yard/finish the circle recovery: 440/finish the circle short recovery.
Do 2-4 sets depending on distance you want to run today and goals.
Cool down.
Hilly Workout from Barracuda Taco
3.5 Mile Run/Walk without Hill Workout
This is the map to get to the hills and back to Barracuda.
Steele Hill from Broussard to Hundred Oaks - 3 x 1/4 with 30 second rest
Jog over the Parker Street.
Parker Hill from Zeeland St. to down the hill at Reymond - 3 x 1/4 with 30 second rest.
Follow the map back.
Stick around for Tacos, Margaritas, Beer, Water, etc.
Pink Saturday Run from BRPT CitiPlace
WEAR YOUR PINK TO SHOW SUPPORT FOR BREAST CANCER AWARENESS MONTH.
The routes are a little tricky for the first mile. Then we have a crossing light at Westdale School and College Drive
8.5 Miles with 6 x 1/4 pickup - the 8.5 route is the combination of warm up, workout and cool down.
on the old Bishops Run course we have used for years.
Every other 1/4 pickup. 1/4 s will be marked.
I’M GOING TO TRY TO SIMPLIFY BY PUTTING MAPS TO COMPONENT PARTS
3 Mile Old Hundred Oaks/ Bishops Run course for 6 x 1/4 with 1/4 recovery
MARATHONERS - 12-14 Miles - come early and be in 4-6 Miles steady.
Join 8.5 mile workout at 7:30.
Water/Electrolytes on Steele median at Hundred Oaks thanks to Shea at BRPT
STAY AFTER FOR COFFEE/SNACKS AND INJURY PREVENTION CONSULTATIONS
Lake Erie Workout and Six Weeks Celebration
6 weeks! Congratulations!
I have seen the improvement over the weeks. It has been one of the most improved new groups I can remember in awhile.
So let’s go back to the first workout(or similar) and see if it feels better
3 MILE WALK
walk/run down Fiero St. to Lake Erie
Walk faster on this 4 x 220 Cutdown. Walk recovery by finishing the lake loop.
Walk back up Fiero in.
5 MILES RUN OR RUN/WALK - 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. Recover by finishing the lake loop.
Jog a full lake lap
DUPLICATE first set.
Long cool down is back Hollydale. Shorter is Fiero.
STICK AROUND FOR THE CHAMPAGNE TOAST TO 6 WEEKS AND THE REST OF THE FALL TRAINING SEASON!
Very Easy Recovery Run and Post Run Injury Prevention Stretch
This is seriously intended to be a shorter, easier run.
Many of you ran remarkable races and big PRs at Northshore on Sunday.
Others worked the Saturday workout hard…and stretched the miles for most!
2 or 4 Mile Easy Run or Run/Walk ( 2 looper for 4 Miles)
Katie from Yogalates is generous enough to donate her time for 15 minute recovery/injury prevention stretch. Free.
Bring Towel or Mat. Begins at 6:20 p.m. in croquet area.
Chalk Goals Run from VSBR
**some of you Run/Walkers may want to move up to the longer distances using the same method
5 Miles with 8 x minute/minute
Warm up for a mile. Then run 8 x 1 minute pickup/1 minute easy
After the run we will decorate the driveways and sidewalks in front of the store
with our fall season goals.
Next Thursday is our 6 weeks from starting Fall training!!
Magpie New Amy Route
Amy, Corie and Jessie are doing a workout …so if you want to join them..here is the scoop:
2 mile warm up; 2x1 mile @ threshold pace (8:00 for me) with 2 minute jog recovery; 1 mile cool down
Otherwise…regular walk/run on Amy’s course.
Tunnels to Towers Promo Run and Goodwood Park Ladder Workout
Parking in some of parking lots of closed businesses around Kelley’s house.
Goodwood Park Walk - 1.5 mile walk to Goodwood Park. Then as many 1/2 mile loops around the park as you want. Each loop is a 1/2.
Run/Walk - do run/walk on your warmup. Then do the ladder workout with walk recovery after each interval
Ladder Workout of 880 pickup/880 easy
660/440/220 finish the Goodwood Loop for recovery
*it’s 4 miles to do warmup and whole workout
*it’s 5.5 miles to warmup, workout and same cool down.
Stick around after for information on Tunnels to Towers 5K and refreshments at Kellley’s.
3 Mile Walk, 6 or 8 Mile Run from Starbucks LSU
With LSU Football off for the weekend, we can take the opportunity to run from campus.
6 Miles Run/Walk
We had to modify since May St. closed. It’s is essentially an out to water stop and back a little different way.
4 Miles easy/steady then 1/2 mile pickup/1/2 mile recovery for the last 4 miles.
Pace is below goal half marathon pace.
10-12 Miles
Come early and run easy 2-4 miles.
Then run the 8 Mile workout.
Route for last 8 of 10-12 Miles
4 Miles easy/steady then 1/2 mile pickup/1/2 mile recovery for the last 4 miles.
Pace is below goal half marathon pace.
Hydration at Cedardale and the lakes.
If it’s warm, you may want to leave a little something at City Park oak.
Pelican to Mars Garden District Run
Trifecta is going to have to reschedule until later in the month.
Pelican to Mars had reached out for another run from their fun place.
Pink Wasted Wednesday: Holy Run
Linda and the WOW gang would love for the runners to join them in a Pink Wednesday with October being the Breast Cancer Awareness month
September/October Birthdays
Donny B actual 60th birthday is today and he always like CHS quarters so I got permission for us to go there.
Warm up to CHS
4 x 1/4 with 1/4 Rest
We’ll have prizes for anyone that run of their 1/4 ending in “6” (without cheating and looking at your watch down the stretch)
for instance 1:46/1:56/2:06 etc.
Cool down back to Magpie
We’ll have the celebration by getting coffee and pastry inside but gathering outside in front. The weather is nice enough to do that. Varsity is treating.
Quarters at Fat Boy Course or 3 Mile Shady Walk
This course off Highland Rd. is shady and not much traffic.
Jog easy to cone at start. Run 1/4 mile. Walk 1/4 mile for the entire 3 mile course.
Water at half way.
Warm up with easy run around the playground to Fat Boy start
Run every other quarter pick up/then recover with 1/4 for the whole 3 miles
1/4 on/1/4 off - NOT a cutdown this time.
TRY THIS PACE - your quarter goal is in minutes/seconds….your goal pace for half marathon in hours/minutes.
Examples - Goal half pace of 1:45 - run 1:45 quarter.
2 hour half marathon - 2 minute quarters
4 Miles is finished after the that.
5 Miles cool down a mile.
Counterspace Coffee Tempo Cutdown Run and Walk
For the runners-in-training for upcoming races…this is a Tempo Cutdown!
This is where some of you runners will have several options depending on your goals. If you have questions on where you should be feel free to email me jenni@varsityrunning.com.
OR…get through 6 weeks and decide what you might want to do.
out and back of the first 2 miles of this route
6 Miles *use bike path off Ormandy
I would recommend the newer runners stick with the 6 with the quality miles at the end
Steady run for 3 miles then cutdown the pace per mile at least 1 second in miles 3-6.
Cutdown means each mile should be faster than the one before it.
8 Miles **use bike path off Ormandy
I would recommend the 8 for the experienced runners who are not ready to move up to 10 miles yet. The quality miles at the end are important.
Steady run for 4 miles then cutdown the pace per mile at least 1 second in miles 4-8.
Cutdown means each mile should be faster than the one before it.
10-12 Miles(come early and run 2 miles for 12 Miles)
Steady run for 6 miles then cutdown the pace per mile at least 1 for the last 4 miles
Cutdown means each mile should be faster than the one before it.
Hydration for all will be at the bottoms of Kleinert at Parker.
Note the long runs pass by the stop twice.
You might want to leave water where we do on Ormandy near the bike path for late in the run.
Easy Recovery Runs and Walks
The first few weeks have been increasing the intervals and varying the workload.
But after hard cycle you need to walk/run easy to record and refresh.
I am trying to keep us in the shade and avoid crossing busy Stanford on this one.
3 minute easy run/1 minute walk
3 or 5 MILE EASY RUNS
if you want 5 miles you can just get water and go back out for a few more easy one.
DOES ANYONE HAVE TIME TO PICK UP A WATERMELON TO SAY GOODBYE TO SUMMER?
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!
3 MILE SHADY RUN/WALK Or 4 MILES ADDING ON ANOTHER MILE LOOP(ASK JANE)
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.
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
$100 BEER TAB FROM VARSITY SPORTS
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
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