Upcoming Events
Fat Boy Prep with Cut Down Quarters
Since Fat Boy 5K is sold out, I assume a lot of you have entered.
Warm up around the playground and back to Fat Boy start.
Starting with the 1st one…run every other 1/4 faster than the one before.
So…run 1/4. Easy jog 1/4 for the 3 Mile course.
BUT…here’s a kicker. Since the last quarter is easy - run hard from the 3 mile mark to 5K finish for the mental rehearsal. Cones will be out.
Cool down.
Counterspace Coffee Run with 880’s at Goodwood
Those of you that ran the weekday runs ran an interval progression starting with 220, then 440’s.
We’ll finish the run with half miles/880’s at Goodwood Park. Great workout for those running CCC 10K!
2-4 x 880 with 880 recovery after each.
Try to run between 5K and 10K goal pace for the intervals.
Back to Counterspace for coffee and those delicious cinnamon rolls.
Hydration will be at Goodwood Park
VSNO/VSLV -City Park distances
More in-park running for shade and hydration. Feel free to modify or add loops as you like!
3 Mile Social Run/Walk OR Hilly 440s on Parker Street for 5K/10K racers
Progression workout for this week.
Use this map as warm up and cool down: 3 Miles to Parker Hills
4 x Hilly quarter from Zeeland to past Reymond(marks will be out).
Jog back to Zeeland start for recovery after each
**this is an easier version of the workout we do here with turn around 1/4 with 30 seconds rest. Coming soon!
Beer Specials at Pelican to Mars so stick around!!
I won’t be there(I’ll be at L’ Auberge modeling an autographed guitar to be auctioned at Quota Club event???? Can you imagine?))
Wasted Wednesday: David’s Loop
It’s been awhile since this one has been on the calendar.
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.
Workout Progression Starting with 220s
With the 5Ks and 10Ks coming up let’s do a progression of intervals starting with 220s today, 440 on Thursday and 880 on Saturday.
Hollydale warm up to Lake Erie.
4 x 220 cutdown. Jog a lap. Duplicate the first 4 x 220 cutdown.
Fiero back is shorter. Hollydale is longer.
20% off at Var Pizza and Lady Tiger BB 2nd Round game is on TV starting at 5:00.
Main Street Market Run
It should be a pretty morning for the levee.
3-6 Miles on the levee. Follow the 8 mile route out-and-back. If you run 3 miles on the levee you can go down to the water stop at the Vet School.
8 miles with 5K of tempo work for those racing this spring.
Easy/steady 3 down the levee.
Mile 3-5: 2 Mile pickup at 10K race pace(or no slower than 15 seconds per mile)
Mile 7-8: 1 Mile pickup at 10K race pace or faster.
Hydration at the Vet School.
You may want to leave a 2nd water for yourself at City Park oak if it’s hot.
VSNO/VSLV – Audubon Park (St. Charles entrance) St. Charles routes
View Event →
Easy Run from Amherst Park
Another easy steady run.
You can shorten to 3 by going left on Tower Drive.
Jenni is still in Seattle but Jane will be there to start everyone.
VSNO/NOTC Wednesday Pop-up run with The Stride Shop
Join us for a run and get some knowledge on how to tune-up and stay in race shape with our friends at The Stride Shop. NOTC has a discount code for upcoming races. Post-run and refreshments. Bring a friend!
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 Run from City Park
There were lots of strong runs yesterday! Easy, recovery run today.
5 Miles that can be shortened with out-and-back
I’ll be in Seattle at Brook HQ but Jane will be out to get things started.
VSNO/VSLV - City Park FQ Routes
City Park • NOMA • Diboll Circle, 70124
French Quarter Routes
3 miles // 5 miles // 7 miles // 10 miles // CAMILLE & LINDA
Lucky Dog 1 Mile Dog Walk or
We are combining our pre-Shamrock run with a fundraiser for Companion Animal Alliance.
BRING YOUR BUCKS AND YOUR PUPS!
$10 OR MORE DONATION GETS COLLAPSIBLE DOG BOWL OR TEE SHIRT.
DONATE $20 AND YOU CAN GET BOTH.
CAA will have adoptable pups out at the run.
2-3 Mile Walk Run - follow the 5 Mile map out.
2 Mile turns around at cone near Stanford Place
3 Mile to Baton Rouge beach water fountain and back