Upcoming Events
HOKA Mach Demo Run and End of City Year Clothing and Shoe Drive Downtown
We are concluding out clothing drive for City Year program this week. If you haven’t done so already - feel free to bring some lightly worn professional shoes and clothes.
HOKA Mach has been getting great reviews by our runners and customers. Come try them,
Run the first loop easy. Try to run the 2nd one at least 30 seconds faster than Loop 1.
French Market Coffee Run with 10K Half Miles
This is the last workout before a string of races - Crescent City Classic, Fat Boy and Tiger 5K/10K.
So those of you putting the last touches on before races do the Half Mile workout
5 Miles Steady - follow 7 Mile route but take a right at St. Rose
7 Miles Steady or with Workout
Workout - warm up a mile the do 5 × ½ Mile at goal 10K pace with ½ Mile Recovery.
Jog back in.
Hydration at Hundred Oaks and Steele
Jambalaya Jam of a Workout
Park at Highland and walk down to Amy and Ray’s.
Warm up the Nelson Dr. loop and back to top of Sunset near the school.
Ladder Workout of 880/660/440/220.
Recovery after each is to finish the interval plus add the Highland School Circle.
Cool down.
The hosts will provide Jamabalaya, Gatorade and water under the Porte Cochere!
BYOBeer if you want to contribute.
Olympia Park Loop from Rouzan
We are starting out clothing drive for City Year program this week. Part of the Varsity donation is shoes that are lightly worn and returned. There were a handful of more performance oriented shoes. These kids really can’t use those. So I’ll bring them to see who might be able to use the various sizes.
Easy 2 Miles to David Butler water stop and back.
5 Mile Olympia Loop with Minute/Minutes
Warm up a mile to David’s. Then 8 x 1 minute pickup followed by one minute easy.
Main Street Market Run
6 Miles Easy(using 8 Mile map) is to the Flagpoles on the levee and back. Water stop at the bottom of the levee at the Vet School.
8 mile run with 3 x 1 10K pace miles - on the levee Mile 2-3, on the lake 4-5 and over the Overpass in the final mile 7-8(good finisher drill to get through the most challenging mile 10K pace)
So to remember …pickups at 2,4 and 7.
Water at the Vet School pine trees.
Snappy Workout at Highland School Circle
Warm up the Fat Boy first 1.5 Miles.
3 × 220 cutdown. Finish the loop for recovery.
Jog a lap.
3 × 440 cutdown. 440 recovery after each.
Cool Down.
Annual Brooks St. Patty’s Shamrock Walk Run from Moreau PT
Come early to demo all new Brooks models with giveaways for trying them!
As usual we’ll do a fun Shamrock themed run.
Santa McGregor will be at BREC Amherst Park bringing the fun for prizes and pics.
You can shorten the run and still see Santa Mc by skipping the peninsula on the way out and back.
Beer and water from Moreau PT after the run!
Magpie Spring Shamrock Celebration Run
Some of the gang suggested running the Shamrock route for fun and practice.
Jane and I will be out there at 6 a.m. with our surveyor wheel to measure it while there is lighter traffic.
SO….Varsity would love to invite everyone in for a cup of coffee after on us.
run the golf course loop twice for more miles.
BACK TO 5:30 START: Party on Park with Juliet, Mike, Brennan and Hannah…with some 220s on Shamrock Course
We are practicing the Shamrock course from the 1 Mile Mark to the 2 Mile Mark. Run it 1 or 2 times.
220 pick up/220 easy for the mile(once or twice)
**concentrate on course management - running downhill, tangents, running uphill, etc.
220s will be marked in dots
Cool down.
Stick around after for the hosts serving snacks and beer.
City Roots Coffee Run with Optional Shamrock 5K prep miles
The basic route is 7 miles that can be shortened.
This is for those not racing that just want a steady run
9 Miles with 2 x Mile on Shamrock 5K course
Run the 7 mile course but you are adding the stretch from 1-2 miles on the NEW Shamrock 5K course.
Run the first one with goal being 5K Pace. It ends at the top of the hill.
Walk/easy jog back to the start. Repeat the 1 Mile at 5K Pace.
Cool down back to City Roots.
Water at LSU Sign across from the AG Center.
**you may want to put your own at City Park Oak if you are doing the repeat miles.
Birthday Bash Dash hosted by Laurie, Lainey and Jordin
Come join us for a Birthday Bash Dash. Hosted by: Jordin Boudreaux, Lainey Lipsmeyer and Laurie Clarke. It’s Jordin’s Birthday!
Cake balls, snacks and smoothies to follow inside at Brew Ha-Ha.
Come early to Predict Your Pace for One Mile
Warm up Esplanade to Audubon to Seven Oaks loop.
2 x 1/4 with 1/4 recovery.
PREDICT YOUR PACE MILE -2 laps around the park NOT looking at your watch.
2 x 1/4 with 1/4 jog.
Cool down.
Coffee Run and Workout(option for breakfast workout to follow down at Highland Road Park at 9)
Since we need to stay with our 5K/10K buildup, we’ll do the workout on the lakes and then V Challengers can scoot down to Highland Road Park for 9.
6 Miles steady will turn at Water Stop
8 Miles with Ladder Workout at 10K Pace
Warm up a 1 mile.
1 mile at 10k Pace(or no slower than 15 seconds): 1 Mile recovery
3/4 Mile with 3/4 Mile recovery
1/2 Mile with 1/2 Mile recovery
1/4 Mile with 1/4 Mile recovery
Hydration on Lakeshore at Cedardale
If it’s warm you may want to put your own water at the City Park Oak
Going Away Run for Britt and Killer Workout Option 3
We hate to see her go but love that she is following her heart.
Modify based on miles you want to run
Follow route to Meadow Lea Half Mile
1 × ½ with ½ recovery
Back to Rouzan Walking Path
4 × ¼ with ¼ recovery
Back to Davids.
Killer Workout 3 - we will warm up easy over to the Rouzan Walking Path
20 x 220 with 1 minute exercise between each.
Bring dumbells, bands and weights if you have them.
BRITT BALL AT 6:00. Our fun version of the old school “Pig” basketball game using Britt’s name.
David’s famous frozen Milk Punch after the run!!
Co-host is Phyllis Champagne
Amy and Liz Host A Neo Zen Mizuno Demo
We had hoped to pair the Mizuno Neo Zen Demo with a short Zen Yoga stretch after the run. But Dang this cold snap!!
COME EARLY AND DEMO MIZUNO SHOES WITH KAT RABE THE TECH REP. OR TRY THEM OUT AFTER THE RUN.
The Mizuno Neo Zen line is bouncy.
So sign up for the Bounce Relay at 6:00. Great prizes!!! 4 Teams of 2 Limit!
Warm up to the Park - do minute/minutes around the park loop. Minute pick up followed by minute easy.
Run the route adding a 2nd loop of Olympia Park
Warm up to the Park - do minute/minutes around both of the park loops. Minute pick up followed by minute easy.
Porch Party Run from Catherine Lawler’s
Meet on the Lawler’s porch. . They will have the house open & ready for the 7 am crew as well). After the run stay for brunch treats both savory and sweet as well as coffee, mimosas, water, beer & Gatorade. Hosts with Charles & Catherine are Keith & Charlene Richard and Corie Hebert & Scott. Duncan can’t wait to see you on his porch!
4 Miles with Mile 2-3 at no slower than 15 seconds than 10K Pace
7 Miles with Mile 2-3 and 5-6 at no slower than 15 seconds than 10K Pace
There’re parking in the lots at Westdale Middle and the old Brewbachers on the corner of Franklin & Government.