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!
Yasso 880’s Coffee Run
The icon for the run is an amusing one that I saw and saved. But it emphasizes us being respectful of business parking when we meet at one of those places.
PARK AT PARRIAN’S, MOREAU PT OR VAR PIZZA
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 repeats shortly before you taper for the race. The repeat time that you’re able to hold for 10 repeats (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).
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 roughly at the end the sidewalk on Stanford
9 Miles - complete workout and turn around and jog easy back to Magpie
13 miles - complete workout and 4.5 around University Lake
The water will be at the parking pad at where Christian runs into the lakes.
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.**
Santa’s Christmas Run
PLEASE USE THIS SEASON OF GIVING TO DONATE NEW/LIGHTLY USED BLANKETS, SHOES, SOCKS, ETC. TO OUR HOMELESS SHELTER - SWEET DREAMS. YOU CAN BRING THEM TO THE RUN!
This is our annual dress up run and we are going back to Santa’s workshop in Kenilworth.
Prize for Best Christmas Costume.
This is a 5 mile route that maximizes seeing the beautiful lights in the neighborhood. It is simple to abbreviate.
Bring Christmas snacks and cookies.
**I won’t be there again because of a private office party at the store at 5:45.
We’ll send the sign up list for the Fall Training singlets.
Santa’s Christmas Run
PLEASE USE THIS SEASON OF GIVING TO DONATE NEW/LIGHTLY USED BLANKETS, SHOES, SOCKS, ETC. TO OUR HOMELESS SHELTER - SWEET DREAMS. YOU CAN BRING THEM TO THE RUN!
This is our annual dress up run and we are going back to Santa’s workshop in Kenilworth.
Prize for Best Christmas Costume.
This is a 5 mile route that maximizes seeing the beautiful lights in the neighborhood. It is simple to abbreviate.
Bring Christmas snacks and cookies.
**I won’t be there again because of a private office party at the store at 5:45.
We’ll send the sign up list for the Fall Training singlets.
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.
Easy 3-5 Miles from City Park
Sandwiched between a race/hard workout run and Yasso 880’s is some easy steady running.
The original course I posted went through the closed lakeshore so let’s go simple.
**we have private office parties at 5:45 on both Monday and Thursday this week so I won’t be there to start. So get started at your regular time.
JANE WILL BE THERE TO SIGN UP FOR FALL TRAINING SINGLETS
Easy 3-5 Miles from City Park
Sandwiched between a race/hard workout run and Yasso 880’s is some easy steady running.
The original course I posted went through the closed lakeshore so let’s go simple.
**we have private office parties at 5:45 on both Monday and Thursday this week so I won’t be there to start. So get started at your regular time.
JANE WILL BE THERE TO SIGN UP FOR FALL TRAINING SINGLETS
VSBR Group Run: Golden Flier 5 and 10
Great cause and trying to revive an old favorite race. But treat it as a training run if you are not ready to race!!
Marathoners need to try to get in 12-15 miles total.
VSNO/VSLV – Audubon Park distances
View Event →
Downtown 2 looper
We haven’t done a downtown run in a while. And we need to go do our overpass workout in the next few weeks.
But I didn’t want us to go too hard before Golden Flier 5 and 10.
So you can chose 1 loop or 2. IF you chose 2 …try to make the second loop at least 30 seconds faster than the first one.
Water stop between loops.
Downtown 2 looper
We haven’t done a downtown run in a while. And we need to go do our overpass workout in the next few weeks.
But I didn’t want us to go too hard before Golden Flier 5 and 10.
So you can chose 1 loop or 2. IF you chose 2 …try to make the second loop at least 30 seconds faster than the first one.
Water stop between loops.
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!
Kathy’s Going Down Under Celebration Run
Kathy requested to Lollipop loop but Andrew reported drainage problems on the bike path.
So her alternative is the LSU loop around the Parade Grounds.
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.
Rainy Day Goodwood Ladder Workout
I am having us meet at the park itself because of the weather forecast. It’s supposed to rain on and off all day. So most of the parking spaces will likely be open.
Most of us are coming off a long run so once again this should be more about pace than speed.
Warm up Seven Oaks, LaSalle, Audubon and back down Esplanade.
Goal pace or slightly below. Don’t feel the need to be speedy.
880/ another loop after for recovery.
660/440/220/110 finishing the loop for recovery.
Cool down
Rainy Day Goodwood Ladder Workout
I am having us meet at the park itself because of the weather forecast. It’s supposed to rain on and off all day. So most of the parking spaces will likely be open.
Most of us are coming off a long run so once again this should be more about pace than speed.
Warm up Seven Oaks, LaSalle, Audubon and back down Esplanade.
Goal pace or slightly below. Don’t feel the need to be speedy.
880/ another loop after for recovery.
660/440/220/110 finishing the loop for recovery.
Cool down
HOKA Share the Warmth Breakfast and Long, easy runs.
But long runs will vary according to your experience and goals for races and fall training.
This is when it gets real for the marathoners!
This is the long, slow glycogen burning run that we do every years. Keep the pace easy! A "long slow glycogen burning run" refers to a longer run performed at a low intensity where the body primarily relies on its stored glycogen (carbohydrates) as fuel, aiming to deplete these stores to encourage greater fat burning during future runs by training the body to utilize fat more efficiently; essentially, it's a training strategy where you run for an extended period with to teach your body to burn more fat.
It’s about “time on your feet” and your body learning to use its fuels. You can still practice your gel/bean electrolyte supplementation during this run.
Half Marathoner need to run 10-12 Miles easy.
Marathoners 18-20 Miles easy. Maybe come and do 4 Miles early and 4 Miles after.
Water/electrolytes at Nancy Powell’s house at the corner of Ormandy and Abelia - about 5.5 miles.
We’ll have a cooler out at Varsity.
HOKA SHARE THE WARMTH BREAKFAST- THIS IS THE LAUNCH OR OUR DONATION DRIVE FOR SWEET DREAMS HOMELESS SHELTER/HOUSING. VARSITY IS ONE OF ONLY 5 STORES ACROSS THE COUNTRY CHOSEN FOR THIS.
HOKA is going to treat us to a $300 breakfast tab. Everyone can get a regular coffee/tea and pastry until we spend it. Anything over and above we’ll just have to pay for ourselves individually.
Erick, tech rep will have some Skyflow to demo. If you don’t want to long run in them - try them before or after.
VSNO/VSLV – December run from Lakeview store
December 2 • 6:30am
December run from our Lakeview store!
525 Harrison Ave.
New Orleans, LA • 70124
Bring a friend. Walkers, runners, strollers, furry friends welcome! You can always do more or less! Hope to see you all at 6:30am!
Linda will have her coolers in the Harrison/Wisner location.
•The 3 and 6 miles will go straight down Harrison.
•The 10 will turn on Marconi and go to the lake and then down Wisner so that the water stop is about halfway.