Upcoming Events
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
VSNO - Walking on Wednesday
NEW TIME!!
Join us early for a group walk!
We will meet at 6 am and there will be options for a 1, 2 or 3 mile walking route!
Bring your friends, strollers, dogs and let's get our morning started off right!
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
Paced Moderate Ladder Workout at Highland School Circle
Warm up with the Fat Boy Course back to the circle.
Ladder is 880/440/220/110…but look at the details.
880 at Yasso(Saturday workout) Pace!! This is down Sunset Blvd and back. 880 back down Sunset recovery.
440 moderate at Yasso Pace/run another 440 loop for recovery.
220/ finish the loop and run another 440 loop for recovery
110/finish the loop and run another 440 loop for recovery
Cool down however many miles you want or need.
Paced Moderate Ladder Workout at Highland School Circle
Warm up with the Fat Boy Course back to the circle.
Ladder is 880/440/220/110…but look at the details.
880 at Yasso(Saturday workout) Pace!! This is down Sunset Blvd and back. 880 back down Sunset recovery.
440 moderate at Yasso Pace/run another 440 loop for recovery.
220/ finish the loop and run another 440 loop for recovery
110/finish the loop and run another 440 loop for recovery
Cool down however many miles you want or need.
VSNO/VSLV – Audubon Park with VS stop
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Christmas Week Tradition of Yasso 880’s
**NEW ROUTE-WE HAVE HAD TO MODIFY WITH EACH LAKE CLOSURE
Yasso 880s are a common marathon-training workout that may roughly predict or calculate the time you can expect to run in your marathon.
The workout involves a series of 880 yard/1/2 Mile repeats. The idea is to work up to 10 of the 880 intervals shortly before you taper for the race.
The 880 time that you’re able to hold for 10 repetitions (in minutes and seconds) roughly correlates to the marathon time you can expect to run (in hours and minutes).
For example, if you’re able to run 10 Yasso 880s in four minutes (4:00) each in training, you may be able to finish a marathon distance in approximately four hours (4:00:00).
THEN…take the same time for recovery between 880s as you run the 880 interval in.
WORKOUT: One Mile Warm-up through Hillsdale to start of the top of City Park Golf course on Lakeshore.
Run the 880/Half mile at your goal pace.
Jog back 440/1/4 mile with the total recovery minutes the same as your goal pace. **if you ran 4:00 minute half you get a 4:00 minute recovery.
DOTS WILL BE AT EACH QUARTER MILE
Do 10 X 880 which finishes o
Chilly Forecast and Easy Run
When the forecast is so chilly it’s most convenient to meet at VSBR.
Walkers can modify the Parade Ground loop.
5 Mile Parade Ground with 8 x minute/minute to loosen everyone’s tired legs.
Chilly Forecast and Easy Run
When the forecast is so chilly it’s most convenient to meet at VSBR.
Walkers can modify the Parade Ground loop.
5 Mile Parade Ground with 8 x minute/minute to loosen everyone’s tired legs.
Long Easy Glycogen Burning Run
You all Love/Hate me for this one. We are using the lonely back half of the Louisiana Marathon. For Marathoners it represents the 19-20 Mile point where things can sometimes get “tricky”.
We need to use this as Mental Preparation so it “ain’t no big thing” on race day. What time do you want to be at when you hit 19-20 miles? How do you plan to work through the tough miles and turn for home?
I want you to prepare by smiling and trying to feel light and confident through that Tara loop!!
This should be your longest training run during your Half or Full marathon build-up. We have built up to this level. Most runners find that running their longest training run 3-5 weeks before the marathon is best.
Necessarily, the pace is slow. This type of super long run isn’t about speed. It’s about time on your feet so make sure to run within an easy long run pace range and just let the time roll by.
This is not a run to push the pace and try to run fast.
We are working on glycogen burning long runs to improve fat burning during the race. The key aims of the long, easy distance long run are to increase your ability to burn fat, store more glycogen and to challenge the body and mind to continue running even when fatigued. From physiology, we know that the body uses fats and carbohydrates while running – the portion of each is determined by the pace. Run fast and the reliance shifts to more carbohydrates, less fats. Run slowly and the muscles rely more on fat and less on carbohydrate. Therefore, it is very important that in this type of long run – the long, steady long run, you don’t run fast. You’ll rely more on fats at an easy pace, possibly improving your ability to burn fat.
Look at the McMillian Calculator to help you: https://www.mcmillanrunning.com
Often muscular durability is your limitation (your legs fail you late in the marathon), then you may want to extend long runs to provide a deeper stimulus for the legs to get used to the stress of running long.
3 Mile Walk - follow the long run route out and back
11 Miles - less experienced Half Marathoners
13 Miles - experienced Half Marathoners
14.75 experienced Half Marathoners wanting to use the over-distance to
improve their strength at the end of the race.
20-22 Miles - Marathoners- run 5-7 miles early or split them up before and after the group 14.75
Hydration at Goodwood Park that you can stop at out and back!
VSNO/VSLV - City Park Bayou routes
City Park • NOMA • Diboll Circle, 70124
4.5 miles // 8 miles // 10ish miles //
12ish miles // CAMILLE & LINDA
**Cut through the park where fitting. Alternatives: Either finish upon return to the park or cut through at Harrison, Fillmore, Robert E Lee, or go all the way to the lake.**
Steady Run from Pelican to Mars
I won’t likely be at the run as we have Office Parties in the store at 2;00
and then another one again at 4:00.
We originally planned hills but I want to save it to a date that is not 2 days before a key long run.
3 Mile Walk - abbreviate the 5 Mile
Our community partner would love for you to stick around for a beer.
Steady Run from Pelican to Mars
I won’t likely be at the run as we have Office Parties in the store at 2;00
and then another one again at 4:00.
We originally planned hills but I want to save it to a date that is not 2 days before a key long run.
3 Mile Walk - abbreviate the 5 Mile
Our community partner would love for you to stick around for a beer.
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
VSNO - Walking on Wednesday
NEW TIME!!
Join us early for a group walk!
We will meet at 6 am and there will be options for a 1, 2 or 3 mile walking route!
Bring your friends, strollers, dogs and let's get our morning started off right!
VSNO – Overpass Workout – “OPT”
6:00am “OPT”
OVERPASS WORKOUT
Meet LINDA at the Coca Cola Building
1050 S Norman C. Francis Pkwy (formerly S Jefferson Davis Pkwy), NOLA 70125
Warmup and bridge repeats.
Ice Cream in December and Lake Erie Combo Workout
3 Mile Walk - walk down Hollydale to the Lakes. Loop Lake Erie 3-4 time and take Fiero in.
5 Miles
Warm Up Down Hollydale to Lake Erie - go up Christian to M Glory or follow the lakes and duck around fence.
4 x 220 Cut Down finishing the Lake for recovery.
Easy Lap and water.
Down the Ladder 440/330/220/110
Cool down Fiero.
Ice Cream in December and Lake Erie Combo Workout
3 Mile Walk - walk down Hollydale to the Lakes. Loop Lake Erie 3-4 time and take Fiero in.
5 Miles
Warm Up Down Hollydale to Lake Erie - go up Christian to M Glory or follow the lakes and duck around fence.
4 x 220 Cut Down finishing the Lake for recovery.
Easy Lap and water.
Down the Ladder 440/330/220/110
Cool down Fiero.
Brooks Silver 6 Mile Competitive Social Run included in training run
Over the many years this weekend has traditionally been a race that comes at a perfect time during training. It was Baton Rouge Beach, then Tiger 10K and last year we tried Golden Flier 5 and 10 Mile.
So this year we are turning a Brooks Silver Anniversary promotion of the Adrenaline into a competitive training run.
Meet at Varsity at regular 7:30.
We’ll move over to Lakeshore for the 6 Mile start, at 7:45! LEARN THE ROUTE.
We have chosen a route without any big cross streets or traffic(maybe a little around Bet R)
FINISH LINE IS BOTTON OF THE GOLF COURSE WHERE THERE WILL BE HYDRATION
Timing on your own but we will have volunteers at the finish to record Top 5 Men and Women for Brooks prizes.
TOTAL MILES FOR THE DAY:
Half Marathoners should try to get in a total o 10 including the hard 6 Miles.
Marathoner should try to get in 15 miles including hard 6 Miles.
POST RUN GATHERING AT VSBR WITH FREE VITAMIN INFUSED TEA FOR ANYONE TRYING ON AN RUNNING A LITTLE BIT IN BROOKS ADRENALINE.
NOTE: A Quick Look ahead for those you trying to plan for the Holidays:
Saturday, Dec. 13 th- the long, slow “cover the distance” run for both half and full marathoners - typically 11-13 for Half and 20-22 for Full.
Dec 20th - Distance drops back for High Quality - Yasso 880 workout.
VSNO/VSLV – Audubon Park (St. Charles entrance) St. Charles routes
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Goodwood Park Moderate/Shakeout Workout
A “Shakeout” workout is really a run where you are doing moderate intervals to get some snap in your legs, heart rate up a bit….but not really beat up your legs.
3 Mile Walk - then walk as many loops as you want miles at Goodwood Park. Each loop is 1/2 Mile
4-5 Miles
Run 2-4 loops with 220 pick up followed by easy 220.
Cool down however much you want for you total miles. 5 Miles is same cool down at warm up.
Goodwood Park Moderate/Shakeout Workout
A “Shakeout” workout is really a run where you are doing moderate intervals to get some snap in your legs, heart rate up a bit….but not really beat up your legs.
3 Mile Walk - then walk as many loops as you want miles at Goodwood Park. Each loop is 1/2 Mile
4-5 Miles
Run 2-4 loops with 220 pick up followed by easy 220.
Cool down however much you want for you total miles. 5 Miles is same cool down at warm up.
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.