Upcoming Events
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.**
Recovery Saturday Coffee Run
Easy Recovery runs
Hydration for both runs Glenmore at Hundred Oaks
Stick around and support our friends, Sarah Joy and Adam at Counterspace.
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.
5:00 Hot Chocolate and Champagne Recovery Run
CAN WE RUN THE LATER RUN AT 5:00 YOU CAN SHARE HOT CHOCOLATE AND CHAMPAGNE
Recovery Week Begins! All those PRs earned it for us…right?
Stick around for Hot Chocolate and Champagne to celebrate a great fall training season
(we’ll have beer, too)
5:30-6:00 p.m.
Hot Chocolate and Champagne Recovery Run
Recovery Week Begins! All those PRs earned it for us…right?
Stick around for Hot Chocolate and Champagne to celebrate a great fall training season
(we’ll have beer, too)
5:30-6:00 p.m.
VSNO/VSLV – Audubon Park (St. Charles entrance) St. Charles routes
View Event →
Easy Run Race Rehearsal
Fit and Fresh!
We typically spend the last week before the big race weekend to work on the mental rehearsals.
4.5 Rehearsal Route that can be shortened by cutting Capitol loop
Positioning yourself at the start. Left side for left turn.
Running a reasonable first mile. The first mile roles and the Mile Marker is just before the Overpass.
DO NOT run the Overpass Uphill hard no matter how tempted you are. Look to the top of the hill for good posture and breathing. Yoga or deep breaths going up the hill. Typically a little shorter steps for max ground contact.
Mentally rehearse the Overpass feeling on the way back. Don’t dread it…embrace it as a sign that you have a familiar mile to go. Fans will line up on forth. Be ready with smiles!
Visualize what you want to see on the clock as we cross the finish line in this rehearsal,
Easy Run Race Rehearsal
Fit and Fresh!
We typically spend the last week before the big race weekend to work on the mental rehearsals.
4.5 Rehearsal Route that can be shortened by cutting Capitol loop
Positioning yourself at the start. Left side for left turn.
Running a reasonable first mile. The first mile roles and the Mile Marker is just before the Overpass.
DO NOT run the Overpass Uphill hard no matter how tempted you are. Look to the top of the hill for good posture and breathing. Yoga or deep breaths going up the hill. Typically a little shorter steps for max ground contact.
Mentally rehearse the Overpass feeling on the way back. Don’t dread it…embrace it as a sign that you have a familiar mile to go. Fans will line up on forth. Be ready with smiles!
Visualize what you want to see on the clock as we cross the finish line in this rehearsal,
Wednesday Run Club
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.
End-of-Season Celebration Breakfast Run and course/taper/sharpen workout AND FALL TRAINING SINGLET PICK UP
We are continuing to claim our home field advantage by running part of the back half of the marathon course. Time to taper and sharpen
Tapering
A gradual reduction in training volume and intensity over a period of two to four weeks before a race.This gives your body time to recover, repair damaged tissues, and adapt to the demands of training.
Sharpening
Similarly and often simultaneous to the taper is sharpening, Combined with the reduction in volume to tapering, you add an increase in short intervals of intensity. It keeps you fit feeling and not sluggish from just jogging around. The ideas is to incorporate anaerobic efforts, such as intervals in the 2-to-4-minute range.
There a lot of great articles out there on tapering and sharpening.
Workout is 8 Miles but can be abbreviated to 4 or 6.
4 Miles on Marathon Seven Oaks stretch
Then run Goodwood Park Sharpen at GMP(goal marathon pace…or half marathon pace if that’s your race)
2 x 1/2 AT GOAL PACE (NOT MEANT TO BE SPEEDWORK…JUST PACE WORK!)…recover half mile loop
4 x 1/4 at GOAL PACE …finish the loop to recover
Walk/jog back to Corie’s
We are grateful that Corie and Scott have offered to open their home up to us again this year.
Any breakfast treats to add to the festivities are welcomed.
VSNO/VSLV -City Park distances
More in-park running for shade and hydration. Feel free to modify or add loops as you like!