Upcoming Events
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
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.
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.**
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 - 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
View Event →
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.
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/Steady Rainy Run from Amherst BREC Park
The prediction is for a rainy day but the park has a covered to pavilion to meet.
Easiest and nice route is take the 5 mile loop to Highland Road and back. You can take the paths along both lakes.
I am thinking the traffic situation may be better backwards…so let’s try it.
Easy/Steady Rainy Run from Amherst BREC Park
The prediction is for a rainy day but the park has a covered to pavilion to meet.
Easiest and nice route is take the 5 mile loop to Highland Road and back. You can take the paths along both lakes.
I am thinking the traffic situation may be better backwards…so let’s try it.
Killer Workout at CHS Track
**Leave for the warm up when everyone gets there. I will already be at CHS making sure everything is open and setting up some “mood” music!”
This is our traditional “drop back on mileage…amp up the intensity/qualilty”,
WALK - walk to the track and determine how many laps you want to do
9 Miles
20 x 1/4 mile with 1 minute rest between each
1 Mile Easy Jog on the track or on the roads back to French Truck
Marathoners - 12 Miles
Early easy 3 mile.
Then pick up 9 Mile workout that includes 3 miles then including 20 x 1/4 with 1 minute rest between each
PACE NOTE: a solid goal is to try to average in Minutes/Seconds(or no slower than 5 seconds) per 1/4 …. your goal Half Marathon pace in Hours/Minutes
Example: if your goal is a 2:00 hour Half Marathon then average 2:00-2:05 Quarters.
If you are 1 hour and 30 minute goal…then run 1 minute 30 second Quarters
**quick water break after 10 quarter OUTSIDE the CHS Track gates
VSNO/VSLV -City Park distances
More in-park running for shade and hydration. Feel free to modify or add loops as you like!
Wednesday Run Club (Copy)
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
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.