Upcoming Events
Magpie New Garden District Steele Loop
With the interstate project closing Lakeshore from Fiero to Lake Hills we are going to have adapt a lot of our courses.
University Lake Loop
With the high chance of rain in the forecast, let’s do something simple.
The route is down Ferndale to the lakes. Run the University Lake loop.
Shorter version is to BR Beach and back.
20% at Unleaded after!!
University Lake Loop
With the high chance of rain in the forecast, let’s do something simple.
The route is down Ferndale to the lakes. Run the University Lake loop.
Shorter version is to BR Beach and back.
20% at Unleaded after!!
HOKA Share the Warmth Breakfast and Long, easy runs.
More details to be posted tomorrow.
But long runs will vary according to your experience and goals for races and fall training.
Half Marathoner need to run 10-12 Miles easy.
Marathoners 18-20 Miles easy.
Pace Half Miles in Webb Park
5 miles with 4 x 1/2 Mile at Goal Race Pace(marathon or half depending on what race you are doing).
Run the Serop’s 5 Mile course backwards!
Warm up a mile. Then 4 x 1/2(use watch GPS) with half mile recovery between each half.
GOAL IS PACING NOT SPEED. DECIDE ON YOUR GOAL PACE AND TRY TO HIT THAT SPOT ON.
**the route can easily be shortened if you don’t want to run 5 Miles.
Grab a Serops’ Runner’s Meal Deal - entree and a drink for only $7!
Pace Half Miles in Webb Park
5 miles with 4 x 1/2 Mile at Goal Race Pace(marathon or half depending on what race you are doing).
Run the Serop’s 5 Mile course backwards!
Warm up a mile. Then 4 x 1/2(use watch GPS) with half mile recovery between each half.
GOAL IS PACING NOT SPEED. DECIDE ON YOUR GOAL PACE AND TRY TO HIT THAT SPOT ON.
**the route can easily be shortened if you don’t want to run 5 Miles.
Grab a Serops’ Runner’s Meal Deal - entree and a drink for only $7!
Hard Hilly Workout with Tailgate Long Warm-Up
Last home game Tailgate Run…can you believe the season is almost over?
So there are several options…4.5 Miles easy walk/run through campus, 9 Miles with 2 x 2 miles in the hills, 10-12 miles with 2 x 2 Miles in the hills.
This workout is both course management and strength/tempo work. And we cut back on miles!!
4.5 Mile Walk/Run - follow this route but turn right on May Street coming back to Var Pizza
4 Mile Tailgate Warm Up for 9 and 10/12 Milers
Easy, steady run for the Tailgate 4 miles. Then 2 x 2 Mile Hilly route. I would suggest reversing the Hillsdale loop on the 2nd run through there…up Hillsdale on #1 and up Cottonwood on #2.
Goal Pace is Half Marthon Pace
jog back to water stop between sets for recovery
Cool down back to Var Pizza
(There will be a hydration station at the end of the 4 miles and beginning of the 2 x 2 Miles)
Rouzan Turkey Trot One and Three Mile
Free Neighborhood run hosted by Rouzan and Varsity Sports
*Social fun run on open streets so be careful*
1st 20 walkers/runners and 1st 50 in the 3 Mile get “Gobble Hard. Live Easy” coffee cups.
Jenni’s Favorite Recovery Workout
Many of you probably knew what the workout was by reading the title…but after weekend long miles, it will be a good one.
Warm up the Nelson Drive loop.
The Workout is on the circle.
4 x 220 Cut-down. Jog a full lap. Duplicate the first set.
Long Tailgate Runs from Brew Ha Ha
This is the start of the key longer runs for both the Half Marathon and the Marathon. Those of you not running either can shorten to the Tailgate run.
WALK -go out Capitol Heights and out and back. Or make a loop through Webb Park
Tailgate Run
this is a fun one that runs down the levee through campus.
18 - 20 Miles
This is where you marathoners can choose whether to add the tough mentally Tara loop before or after the 13 miler with the group. It’s about 6 Miles. Adjust your plan based on running 18 or 20 miles.
13 Miles with group
Iron Tribe Partner Run from Superior Highland(no 4:45 today because of group run)
This is our one of annual partner runs with Iron Tribe Fitness.
Kat Currier will be the VSBR rep since I will be in Austin at The Running Event.
2 Mile - one mile out and back using 4 Mile route
3 Miles - 1.5 miles out and back to Austin’s house/water stop
4 Miles - the route should be fairly well lit
**come early and get in a mile or two if you want more
Stick around for beer and margaritas with our Iron Tribe Fitness friends.
Turkey Trot and November Birthdays
Since several of the regulars will be traveling next week for Thanksgiving we decided to do the Turkey Trot route this week.
Plus stick around for November Birthday Parking Lot Party.
5 Miles with 2 x 1 Mile at Half Marathon Pace
This is an old favorite with a new route because of the lakes detours.
It starts into LSU first then heads out to the lakes.
follow the 5 Mile map into campus but cut back on Lakeshore/Sorority Row for 2 Miles.
Try to stick with half marathon pace with should be starting to get easier for 1 mile pick ups.
Pickup from 2-3 and 4-5 Miles.
5 Miles with 2 x 1 Mile at Half Marathon Pace
This is an old favorite with a new route because of the lakes detours.
It starts into LSU first then heads out to the lakes.
follow the 5 Mile map into campus but cut back on Lakeshore/Sorority Row for 2 Miles.
Try to stick with half marathon pace with should be starting to get easier for 1 mile pick ups.
Pickup from 2-3 and 4-5 Miles.
Short Intervals to Sharpen for Killer Workout on Saturday
Let’s see if we can use some of these lighted walking path ovals in Rouzan for a quick workout with some short intervals.
Walk this mile then whichever walking paths are better lit….the one behind Glasgow or shorty in the Grove playground area.
Then using the little track/walking path behind Glasgow Middle.
8 x 220 with 220 recover. I’ll have some lighted cones out. Practice the pace for your Saturday quarters.
Jog back over to the Rouzan Grove playground walking path.
Run 6 total loops. 1 loop pickup(same general pace) followed by 1 loop easy .
Cool down same as warm up.
Rouzan Music at the Circle from 6:00-8:00 p.m…..open to all. Stop by for a few minutes. Bring your blanket and ice chest.
Short Intervals to Sharpen for Killer Workout on Saturday
Let’s see if we can use some of these lighted walking path ovals in Rouzan for a quick workout with some short intervals.
Walk this mile then whichever walking paths are better lit….the one behind Glasgow or shorty in the Grove playground area.
Then using the little track/walking path behind Glasgow Middle.
8 x 220 with 220 recover. I’ll have some lighted cones out. Practice the pace for your Saturday quarters.
Jog back over to the Rouzan Grove playground walking path.
Run 6 total loops. 1 loop pickup(same general pace) followed by 1 loop easy .
Cool down same as warm up.
Rouzan Music at the Circle from 6:00-8:00 p.m…..open to all. Stop by for a few minutes. Bring your blanket and ice chest.
Goodwood Park Ladder from The Block
WEAR YOUR BLINKIES AND LIGHTS…IT’S DARK
Warm up Esplanade to Seven Oaks and in park.
Long Ladder of 880/880 recovery. 660/440/220/110 all finishing the park loop for recovery.
Cool down.
Goodwood Park Ladder from The Block
WEAR YOUR BLINKIES AND LIGHTS…IT’S DARK
Warm up Esplanade to Seven Oaks and in park.
Long Ladder of 880/880 recovery. 660/440/220/110 all finishing the park loop for recovery.
Cool down.
ESPN Game Day Alabama Tailgate Run
Alabama Tailgate Runs are always a blast! Wear your college colors.
ESPN Game Day begins in the LSU Quad at 8 a.m. I have planned the shorter 4.5 mile run to Game Day and back.
And the longer run has opportunities to stop at 3.5 and 5 Miles. Let’s bring a few phones for fun pics!
This is an easy, steady long run.
12 Miles - study the map because it loops back over itself some on campus.
**there are numerous alternatives to cut the 12 miler to a shorter distance
16 Miles - run 4 easy steady early then join the 12 mile group.
Water at Vet School Pines and Amherst BREC Park
Easy Week Run from F-45 Bocage and Optional $5 F-45 workout to get Cardio and Core
This is a great opportunity to get a combo workout and take advantage of our great partnership with F-45
Run/Walk 3 miles then come back for 5:30 F-45 Class
To sign up click here …..use Drop In code RUN45 for $5 class
or
Wasted Wednesday: New Route …Patrick’s Water Fountain loop
Patrick Butler was able to preserve one of the water fountains that was on the lakes for years at Dr. Dawn Vick’s home at the corner of Lakeshore and Stanford.
He put it in his Hollydale front yard for the runners.
Let’s use it!
Soul Mates Run at Mid City Beer Garden
WEAR YOUR BLINKIES AND LIGHTS…IT’S DARK
Solemates are individuals who train for a race or event of some kind and while training, raise money for Girls on the Run. The Louisiana Marathon GOTR charity team (or SoleMates) raise money for Girls on the Run South Louisiana specifically.
As a charity runner, the only requirement is to raise $250 if running the 5k or 10k, or $400 for the half-marathon/marathon. Not only are you raising money for a great cause, but you also get perks like a reimbursed race entry once you reach your fundraising goal, a Varsity Sports gift card, Solemates hat and t-shirt and more.
You can sign up on the Louisiana Marathon website by selecting charity run and choosing Girls on the Run!
Easy Week - easy running this week as we look to a new cycle of training for November through mid-December.
Walk
5 Miles - includes the 3.5 mile so we can all run together. The 5 adds a Steele/Hundred Oaks/Glenmore loop.
$100 beer tab for any Soul Mate member for after from VSBR
Early Easy Run or Walk at Mid City Beer Garden
WEAR YOUR BLINKIES AND LIGHTS…IT’S DARK
Easy Week - easy running this week as we look to a new cycle of training for November through mid-December.
3.5 Miles - walk or run
5 Miles - includes the 3.5 mile so we can all run together. Then for 5 miles add a Steele/Hundred Oaks/Glenmore loop.
Early runners if you want to stick around for a drink …$100 beer tab for any Soul Mate member for after from VSBR
Long Runs of 10 and 12 with Tempo Ladder
This a long ladder tempo workout using half marathon pace as the goal for the fast miles.
Warm up 1 mile.
3 miles at pace/1 mile easy/2 miles at pace/1 mile easy/1 mile at pace/ finish the run easy.
Water will be a the LSU sign across from the Ag Center.
** you may want to put 2nd water for yourself at Lake Erie at 7.5 miles. Ellen A. reports that bridge might be blocked meaning you will have to go around Lake Erie loop.
Marathoners - you have 12-14 on your schedule so come early or add on at the end
Magpie New Garden District Steele Loop
With the interstate project closing Lakeshore from Fiero to Lake Hills we are going to have adapt a lot of our courses.
Golden Flier Promo Run at St. Lillian’s School(and hills)
We are using the last Monday of Daylight Savings time to showcase the beneficiary of the upcoming Golden Flier 5 and 10 miler. Register today and receive a $15 Varsity Sports gift card(or if you are already registered and come to the run…you will get one, too)
**Abbreviate the run by either doing just the set of hills on Parker then back to St. Lilians’s OR doing fewer hills at both places
The map takes you to the hill locations. This is a workout we have done several times.
Parker Hills(cones at Zeeland and past Reymond) - 3 x 1/4 with 30 seconds rest. Jog back after the last one.
Steele Hills(cones at Hundred Oaks and Broussard) - 3 x 1/4 with 30 seconds rest. Jog back after the last one.
Follow the map back to St. Lillian’s.
Stick around for refreshments and snacks.
Long Runs that include Spooky 5K on LSU Golf Course as an option.
This workout includes an opportunity to use the LSU Golf Course soft surface as park of your workout at support United Way at the same time.
Walk:
9.5 Miles - this is 6.5 Mile with the Spooky 5K as the add on in the middle. If you opt out of the Sppokiy 5K…pick up 3 miles on the roads and resume workout.
**we will warm up 2 mile around Alex Box loop to Spooky start, run 3.1 miles on the golf course, then pick up the rest of the run
Marathoners need to work their way to 14 mile today.
Come early for some and maybe grab a mile or 2 after the 9 miles.
Water/electrolytes at Amherst Park
VSBR Costume Run with great prizes and games
Wear your most fun Halloween Costumes
Prizes for
Best Kid
Best Costume
Best Group
Best Family Costumes
Stick around for beer, water, snacks and more!!
***6 Women and 6 Men will compete in the Franken- STEIN beer mug challenge.