Upcoming Events
Tailgate Run from Moreau PT Perkins Road
Park and meet in front of Moreau Physical Therapy. They are not open for restrooms. They are just letting us use their parking lot since Magpie and Zippy’s expects an early customer crowd with early LSU Game start.
THE FIRST PERSON THERE CAN SIMPLY UNLATCH THE WIRE ACROSS THE ENTRANCE. THERE IS NO LOCK. I WILL BE LATCHING IT BACK BEFORE I LEAVE AFTER THE RUN
3 Miles
8.5 Miles Run/Walk- can be shortened by not going so deep into campus and taking Sorority Row and around University Lake
12 milers come early and do an easy/steady 3.5 Mile loop
Workout - 2 miles steady; Mile 2-4 - take your goal Half Marathon pace - RUN THAT SPOT ON; easy mile and hydration stop at Amherst park. Then 3 Mile Cut Down from Half Marathon pace from Miles 5-8. **it only really has to be 1 second a mile to be the spirit of the drill.
12-14 Mile Pace/Tempo for Marathoners
it would probably do a lot of you good to take the lower mileage option of 12(less experienced) or 14 Miles this Saturday. The priority is to keep you fresh and uninjured.
12- 14 milers come early and do an easy/steady 3.5 or 5.5 Mile loop
Workout - 2 miles steady; Mile 2-4 - take your goal Half Marathon pace - RUN THAT SPOT ON; easy mile and hydration stop at Amherst park. Then 3 Mile Cut Down from Half Marathon pace from Miles 5-8. **it only really has to be 1 second a mile to be the spirit of the drill.
Hydration at Amherst Park in College Town
Lake Erie Ladder from the Dawghouse
walk to Lake Erie. 3 loops around. Then take Fiero Dr. and in.
Warm up to Lake Erie.
110/220/330/440, Jog a lap. 440/330/220/110
SHORTEN by doing one side of the ladder workout.
Cool down shorter - Fiero. Longer - the same route you warmed up
Please support our Community Partner if you want a beer/wine or need supper tonight.
20% off everything!!
Lake Erie Ladder from the Dawghouse
walk to Lake Erie. 3 loops around. Then take Fiero Dr. and in.
Warm up to Lake Erie.
110/220/330/440, Jog a lap. 440/330/220/110
SHORTEN by doing one side of the ladder workout.
Cool down shorter - Fiero. Longer - the same route you warmed up
Please support our Community Partner if you want a beer/wine or need supper tonight.
20% off everything!!
Easy, Chilly Walk/Runs from VSBR
Since it is supposed to dip in the 40s at run time let’s meet at the warm store.
Time for an easy-ish week in the cycle of workouts.
3 Mile Walk - Coaches Choice(the WOW group has lots of routes to choose from)
4 or 5 Miles Easy - cut it to 4 miles by turning on Lydia off Parker
Rodney has designed a route called “Holy Run” because it passes so many religious place(SJA, Unified Jewish Congregation, Nun’s offices)
We are going to run a version of Holy Run backwards to get off the lakes in the first few miles.
Easy, Chilly Walk/Runs from VSBR (Copy)
Since it is supposed to dip in the 40s at run time let’s meet at the warm store.
Time for an easy-ish week in the cycle of workouts.
3 Mile Walk - Coaches Choice(the WOW group has lots of routes to choose from)
4 or 5 Miles Easy - cut it to 4 miles by turning on Lydia off Parker
Rodney has designed a route called “Holy Run” because it passes so many religious place(SJA, Unified Jewish Congregation, Nun’s offices)
We are going to run a version of Holy Run backwards to get off the lakes in the first few miles.
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.
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.
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
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!!
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