Upcoming Events
VSNO/VSLV – Audubon Park (St. Charles entrance) St. Charles routes
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“Wilderless” 10 Mile Training Run Post Run Breakfast at the Franks(please try to carpool because of limited parking)
The long time event is taking a hiatus this year but will be back officially on the schedule next year.
We are calling it “Wilderless” for fun to signify it is not the regular race.
We are carrying on the tradition of Top 10 Blankets for Men and Women. This one is sure to be a keeper because its a Wilderless not Wilderness blanket.
OPEN ROADS. SOME HIGHWAY 965 MILES. NO COURSE SECURITY…SO BE VERY CAREFUL.
Wilderness 10 Miles from the Godke’s
Water/Electrolyte stop will be at the turn from Hwy 965 to 966 at 5 miles.
Meggan and Houston Franks are hosting a breakfast.
They will have coffee, hot chocolate and treats.
Please bring any other breakfast goodies that you might want to contribute.
1017 Hunters Run, Zachary LA 70791
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.
Cold Short Ladder Workout at Lake Erie
Forecast is for cold weather so I always try to find a warmish place to meet.
There is no easy way to get to Lake Erie with all the closures…and until we get the new Overpass underpass path!
Almost 2 warm up and cool down.
And since our run there and back is long….we will just do a short ladder shakeout today.
110/220/330/440 finish the lake recovery.
Cold Short Ladder Workout at Lake Erie
Forecast is for cold weather so I always try to find a warmish place to meet.
There is no easy way to get to Lake Erie with all the closures…and until we get the new Overpass underpass path!
Almost 2 warm up and cool down.
And since our run there and back is long….we will just do a short ladder shakeout today.
110/220/330/440 finish the lake recovery.
Training Runs through the Course Hills/SIGN UP FOR FALL TRAINING SINGLET
The hardest work is done!
So lets start winding down with a moderate run that works on course strategy.
Half Marathoners(and others because course can be shortened) - you are running parts of the race that are tough and hilly. And it comes at a challenging time during the actual event Mile 9-10.5! So the goal is to work that stretch at your goal pace. (you may want to hit the water stop after you have gone up Dalrymple hill and are on your way back).
Marathoners - you are running parts of the race that are tough and hilly. And both comes at a challenging times during the actual event Mile 9-10.5 and then 12-13 Miles! Work on pace coming back on Kleinert because that is uber-tough on race day.
So the goal is those work that stretches at your goal pace.
WATER STOP AT BOTTOM OF GOLF COURSE HILL UNDER TREE..ACROSS THE STREET FROM KNOCK KNOCK ON CORNER NEAR DALRYMPLE/I-10 STOP LIGHT. SAME PLACE AS SILVER 6 MILE.
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
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.
Santa and his Elves Christmas Light Beer Run(one group run time tonight)
I had several people request a Christmas light run so decide to split the middle on times. Hopefully it is dark enough for the light in Webb Park.
TOP 3 SANTA, MS. SANTA OR ELVES WILL WIN VARSITY GIFT CARD(which with our smallish weekday winter runners it may meaning anyone dressing up …haha! You can count on Swifty Elf and I to be in costume!
4.5 Mile Up and Down the streets walk/run
(Come early and get a few in if you want)
STICK AROUND - SANTA VARSITY WILL BUY EVERYONE A CHRISTMAS BEER OR WINE!
Christmas Week Tradition of Yasso 880’s AND WE WILL HAVE FALL TRAINING SINGLET SIGN UP SHEETS!
DO NOT PARK IN ANY PARKING PLACES THAT MAGPIE CUSTOMERS MIGHT USE, PLEASE!!
**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
VSNO/VSLV – Audubon Park with VS stop
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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.
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!
Magpie Christmas Run Nov/Dec Birthdays
This is the special run where we do a Christmas route and go inside for coffee and treat from VSBR.
We had a request to do shorter 3.25 and longer 5.25 miles. So people wanted to make sure they got the fun in but made it back for the celebration.
Very similar courses!
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.
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.