Upcoming Events
Highland School Circle 220 Cutdowns
Last day of Summer training…..can you even believe?
Let’s do a fun sharpening workout before we start back over again at Fall Training.
Nelson Drive block warm up.
8 x 220 Cutdown on the Circle.
Start moderately so you can try to cut down by at least 1 second.
Cool down.
Rouzan Run from the Everly to join in ReCoop Recess at Rouzan Event.
We are going to join in the Recess at Rouzan event this Saturday.
They had wanted us to do the run with them but it doesn’t start until 8:45 am.
But we are going to show our support by ending there and checking out all the recovery options they have.
***we have to get creative with our routes with all the closures. This is a loop course into campus.
Shorter run can be to BR Beach Hydration and back.
Hydration at regular place at BR Beach and can be used out-and-back for the long run.
RECESS AT ROUZAN EVENT AFTER
Join us for a morning of movement,
recovery, and community.
• Social Fun Run/Walk •
• Fitness Classes •
• Wellness + Recovery Vendors •
• Market and Food Vendors •
• Silent Auction •
• Giveaways & Recovery Experiences •
**Portion of all proceeds Benefits
The Iris Domestic Violence Cente
August Birthdays Pool Party
Let’s do some shady, very moderate quarters in Meadow Lea.
Then come back for the Big Butts Birthday Ball Toss. We will need 4 teams of 4. It’s a kookie one…so be ready to listen to team instructions.
Pool party with coffee, protein drinks, fruit, etc.
Warm up is the mile that goes up around the backside of Sprouts, across the bridge, cut through walking path to Meadow Lea.
4 x 1/4 finish the loop to recover.
Cool down is back on the walking path but cut left on Mimosa and in.
French Truck Campus Run
The dang May Street closure affects so many of our old routes.
So this is a new one that lets 8.5 milers pass water twice.
6.5 Miles - follow the 8.5 run map to hydration at LSU sign by traffic round about circle and back
Note that the route goes up Myrtle Drive for something different
Hydration at the LSU sign by traffic round about circle(by U high and across street from Sigma Chi).
I will in NYC this Saturday. Have fun.
Hill Week Continues with Biolyte Hydration Demo
We are running from VSBR to accommodate the big retooled old ambulance for the Sample Team from electrolyte supplement - Biolyte. None of our stores currently carry it …but we are open to customer preferences. So tell us what you think.
Follow the map and go to our regular Steele Blvd Hills.(cones will be out)
Run 3 x 220 coming back down the hill after each.
Follow the map over to Parker Hills (cones will be out)
3 x 440 jogging back to start after first 2. You can take Reymond on in after the 3rd one.
Fall Training Video Snips:City Park Hillsdale Hills and NO Stretch
Our Fall Training recruitment campaign will feature short video clips. I am hoping I can get 6-8 of you to help me tomorrow before and after the run.
NO STRETCH TODAY: it’s been raining hard over here with a band of rain scheduled for 6-ish so I don’t want to waste Lynda’s time.
Warm up down the Dalrymple side of the park to the bottom of the golf course to Cottonwood triangle.
3-6 x uphill quarter moderate pace working the hill.
Recover by going all the way around.
Longer cool down is the way you came.
Shorter cool down is up East Lakeshore.
NOTE: 7 a.m. Start to get back for Perk Up Perkins Event
Our Varsity Team will be working with the hard working people at Keep Tiger Town Beautiful to clean up and spiff up the area under the Perkins Road Overpass.
Our part should probably be from 8:30-10-ish. Please bring plant clippers, small manual or chain saws, hatchet, etc. Wear gloves.
We need to try to clear out some of the overgrowth and put some plants out temporarily along the way.
We haven’t done this route in a while.
use the 8 mile map but leave off Goodwood loop. Just out and back.
Water at Goodwood Park.
HOKA Demo Relay and Post Run Gathering at the BlockBR Yard
Come early to put you name on the list for the 2 HOKA events. Fun prizes from HOKA
Longer warm up…Esplanade, Audubon all the way to LaSalle(not 7 Oaks)
Erick with HOKA demos will be at the park. Try them out on some of the run.
Run 4 laps of the park - 220 on/220 easy up a little. The goal is to run 2 solid miles with 220 on/220 off.
*use your Garmin/GPS watch to determine when you hit 2 miles because 4 laps is long of 2 Miles
EVENT 1: Water “Walker” Half Mile - 4 person team. Each member set up at 220’s. Goal is to run/walk around Goodwood Park and spill the least amount of water from the team cup.
EVENT 2: HOKA HIGH OCTANE HALF - individual event. Prizes for first male and female.
Each participant is going to race the one Half Mile Loop with Challenges.
At each 220 you need to complete high octane exercises before you go on. There will be refs and at each 220 stop.
STOP 1 at 220: 10 Air Squats
STOP 2 at 440 : 10 Toe Touch into squat…hands back up.
STOP 3 at 660: 10 push ups(there is grass near that 220 mark)
Finish strong.
DON’T MISS THE PARTY AT THE BLOCK BACKYARD AFTER WITH BEER AND REFRESHEMENTS IMMEDIATELY AFTERWARDS.
Magpie Webb Park
We haven’t done this in awhile because I have been avoiding the Overpass.
But with all the kookie closings we may need to go in that direction.
Rouzan Strides and Stretch
We are winding you for the start of Fall training. So I am arranging for 15 minutes of active stretch at 6:15 on each Monday in August. Please take advantage of the instructors donating their time for you.
David Butler has been asking for us to use the shady 1/2 mile in Meadow Lea.
Pace is still strider/moderate pace for intervals.
Ladder workout: 1/2 mile(one loop) with 1/2 mile(one loop) recovery.
660/440/220 finishing the loop after each for recovery.
Cool down back to stretch at 6:15.
If you aren’t going to stretch you can add on miles to the run around the neighborhood.
Bring towel or mat for the graound,
Our guest stretch instructor is Katie Fox from Yoglates. It will be a short 15 minutes.
City Roots Coffee Run
**7 Miles-follow the 8 Mile but head up Sorority Row in after the water stop
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.
Shady Webb Park Run
We had a request this morning from Jane, Juliet and Shelly to do a shady route….possibly Webb.
Numerous residents of the area report that the bike path is passable and the neighbors are using Avondale to Country Club.
2 Looper are great in the heat!
Jane will start the run and be there with water. Jenni will be at New Orleans Lakeview store.
Parade Grounds 2 looper
Let’s use campus while we can. It’s almost time for the students to come back.
This route is pretty shady and my truck will be at the Parade Grounds between the loops.
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.
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