Upcoming Events
Highland School Circle 220s
Nothing super challenging. Just continuing to get back into the groove in the heat.
Longer warm up on the first 1.5 of Fat Boy.
4-8 × 220 with finish the loop recovery. It need not be a cut down this workout.
Cool down.
St. Aloysius Run
This route has the opportunity to get water at David Butler’s out and back….plus the main hydration at the Kenilworth sign.
8 Miles with Sweetbriar Turn for shade
It’s about 5 Miles out and back to D Butler water stop
August Birthdays Run and Relay
Sign Up Before the Run for a fun Birthday Mile Relay - 8 TEAMs OF THREE.
Silly Birthday Prizes
3 Mile Shady Out around the neighborhood and Southdowns.
Shady 1.5 Mile in Southdowns and Rouzan
Watermelon, beer and ice cream after.
Hang your feet in the pool.
Counterspace Coffee Runs
We are trying to stay in the shade a bit.
Modify shorter by leaving the VS water stop and running shortest way back.
Hydration in the breezeway at Varsity Sports.
Stay for coffee and breakfast with our great community partner.
Frankies Dawg House Lake Erie Workout
I WILL TRY TO BE THERE AT 5:00 TO SHOOT SOME SHORT RECRUITMENT TESTIMONIAL VIDEOS AND WILL TAKE 1 OR 2 A LAKE ERIE.
Frankie’s has all new menu and beverage items.
VS will get the fun started with an end-of summer $100 drink tab
Long warm up 1.5 mile down Cedardale to Lake Erie. Short warm just under a mile is Fiero.
Run a mile with these intervals included: 110 pickup/finish the loop running recovery. Next lap 220 pickup with 220 running recovery. Repeat that sequence until you do a mile.
The mile finish should fall between my truck and the bridge on the 3rd lap.
Mile goal is moderate …maybe just your regular steady run mile when it’s not 100 degress!!
Water break.
Repeat for another mile with same sequences. OR JUST DO ONE OF THE MILES TO SHORTEN THE RUN.
Cool down Fiero.
So Long Sophie Easy Runs
Sadly, (for us) Sophie is moving to CA and this is her last run.
She requested an easy Garden District run.
Water will be at Jenni’s Truck in front of Juliet and Mikes on Park Blvd. So you can shorten the run and still get hydration.
Stick around for watermelon, beer and fun.
VS is picking up some Miller Ponies and Mich Ultra. Please bring some exotics if preferred.
Thanks, Lisa for hosting.
Maria and Terry’s Breakfast Trail Run in White Oak
3 and 6 Mile Options on packed limestone, shady trails in White Oak Landing.
Webb Park Moderate 1/4s from Mid City Beer Garden
Warm up down to bike path at Country Club Drive.
6 × ¼ very even moderate pace quarters. Recovery on Avondale and back.
As opposed to cut downs….see if you can group 6 quarters within a second of each other….like race pacing.
Cool down long or short.
Grab a quick Thursday beer.
Parade Grounds 2 Looper
Let’s use campus while it is still relatively quiet.
2 Looper so we can easily have a water stop.
If you want to change it up go one direction on one loop and backwards on the 2nd one.
Steele Hills at Moderate Pace
Time to start easing back into familiar work at a moderate pace.
We did downhills on Monday so let’s roll into short uphills on Steele.
3 x 220 uphill finishing back downhill for recovery after EACH one
Jog over to Hundred Oaks start at the cone.
Run a moderately pace 1/2 mile finishing downhill at cone.
BE CAREFUL AT RICHLAND CROSS STREET BECAUSE IT DOESN’T HAVE A STOP SIGN.
3 x 220 again. ***for shorter run skip this 2nd set
Cool down back to Pelican.
Easy Run: Hillsdale Downhill Ladder
Warm up down Dalrymple to Cottonwood Triangle
This that ladder workout that goes backwards of how we usually work the uphills.
YOU START AT 880 MARK AND RUN BACKWARD TO COTTONWOOD FINISH.
Then start at 660, 440 and 220 doing the same thing.
So each start changes. Finish is the same.
Cool down.
Shady Highland School/Fat Boy Course Workout
Warm up down Sunset and around the playground loop.
Run the FB course with every other quarter as a cutdown. The first quarter is a pickup.
Stop for water at half way.
Cool down.
Easy Run: Amherst BREC Park
Easy Shady-ish Run through campus while LSU is still slow.
I won’t be back from North Carolina so start when everyone is there.
Easy Shady Webb Park Run
Many of the regulars will miss this easy run because we are in North Carolina.
Enjoy the somewhat shady route.
If you want a few miles you may want to come early
Muscle Monday and Goodwood Ladder
Runners you can 1) start early at 5:00 or 2) run short easy run prioritizing the strength work on Mondays.
Warm up Esplanade, Audubon to Lasalle(not Seven Oaks to make it a little longer on the front end)
Long Ladder of 880, 880 recovery; 660; 440; 220 finishing the loop recovery.
Cool down or come join us for the workout.
French Truck 5 Miles
With Happy’s 5000 on Saturday night this is a shorter, easy run for those that might want to double up!
And little break in the longer hot runs for the rest of us.
Even if you aren’t running Happy’s ..come out and watch and cheer!
Hydration on the Steele Blvd bushes at Hundred Oaks
HOKA Clifton Pro Demo Run with Freddie’s Cookie Truck
Come early! Demo the new HOKA Clifton Pro
and get 3 homemade Freddie’s Cookies.
Demos start at 5:00!
2 Looper with water at VSBR
Take a Clifton Pro out for a spin.
6:20 - Clifton Pro 220 Heats predicting you time on the Reymond Runway strips.
3 Heats(so everyone can use the demo shoe sizes)
GOAL IS TO PREDICT YOUR 220 TIME IN YOUR HEAT.
3 HEAT WINNERS(may include some heat ties) MOVE ON TO THE FINAL TO WIN A PAIR OF CLIFTON PRO
Stick around for cookies, milk and milk punch(alcohol in this one)
Magpie: Kevin’s Birthday Run(and all others we missed)
It’s Kevin’s actual birthday and he requested another Kookie run or relay.
5 Teams of 2 people each.
BEFORE THE RELAY:
Warm Up easy to Lake Erie.
4 × 220 Cutdown finish the lake recovery.
KEVIN’S KOOKIE MILE(not really a relay)
2 person team runs 4 laps TOGETHER
LAP 1 - both team members need to walk on the Board Walk without stepping off. If a team member steps off they need to start board walk over. There are boards on both sides of the lake.
LAP 2 - One of you blow up a Birthday Balloon. Bigger the better. At the end of the lap you have to pop it between you without popping it with your hands(facing each other, back to back or sit on it)
LAP 3 - Go the Hammer Time where both team member need to hammer nail ALL the way in. You have one hammer. So you need to take turns.
LAP 4 - grab a tennis ball and bounce it back and forth for the last lap.
PRIZE FOR WINNING TEAM!
Cool down Fiero or Ferndale.
Come inside for Birthday Celebrations compliments of Barret.
NO MUSCLE MONDAY: Highland School Circle Short Intervals
No Muscle Monday this week. We pick back up with TheBlock Fit next week.
Longer warmup using the first part of Fat Boy course until you get back to the circle.
6 x 220 - moderate, cruise intervals - finish the circle for recovery.
2 x 440 a little harder with the 2nd on being faster that the first one. 440 easy after each.
Cool down.
7:15 Start to get back for Blessing of Runners and Bikes from Main Street Market Run
It was a HOT one last time we did this but it’s our regular downtown route for Blessing of the Runners and Bikes
6 Miles Easy(using 8 Mile map) - let me suggest leaving a friends car at City Park to bring you both/all back downtown. You get off the levee!
Water stop at the bottom of the levee at the Vet School.
Water at the Vet School pine trees.
It’s hot so you may want to put your own 2nd water at City Park Oak
Craig Brouillette has been so wonderful to arrange this short blessing after the Saturday run for 9 years now!!
9:00 a.m.
St. Joseph’s Cathedral - downtown