Upcoming Events
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
Chalk Goals Run from VSBR
**some of you Run/Walkers may want to move up to the longer distances using the same method
5 Miles with 8 x minute/minute
Warm up for a mile. Then run 8 x 1 minute pickup/1 minute easy
After the run we will decorate the driveways and sidewalks in front of the store
with our fall season goals.
Next Thursday is our 6 weeks from starting Fall training!!
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
LSU Homecoming Tailgate Run and Walk from French Truck
WEAR YOUR COLLEGE COLORS
There are lots of our runners doing Northshore 10 or Half Marathon on Sunday so the group may be smaller. But some of you racers may want to come out and do a shakeout 3-4 Miles.
Run/Walk or Long Walk 6 or 7.5 Miles
Some of you are sticking with 6 Mile runs and some of you are building toward Half Marathons.
6 miles is out 3 miles and back - gets you half way down Sorority Row
7.5 miles is out to water stop and back
**We will have a small water option on Todd Garland bench on Dalrymple
Run the 9 Mile Campus loop with 3 miles miles at Goal Half Marathon Pace. Use miles 2-5 to the pace work.
Then in Mile 8-9 run the fastest mile of the day. It doesn’t have to be blazing fast….just your best of the day by at least on second.
Come early and run 3 steady then pick up the 9 Mile workout
Water at LSU sign just after 5 miles
Magpie New Amy Route
Amy, Corie and Jessie are doing a workout …so if you want to join them..here is the scoop:
2 mile warm up; 2x1 mile @ threshold pace (8:00 for me) with 2 minute jog recovery; 1 mile cool down
Otherwise…regular walk/run on Amy’s course.
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.
Tunnels to Towers Promo Run and Goodwood Park Ladder Workout
Parking in some of parking lots of closed businesses around Kelley’s house.
Goodwood Park Walk - 1.5 mile walk to Goodwood Park. Then as many 1/2 mile loops around the park as you want. Each loop is a 1/2.
Run/Walk - do run/walk on your warmup. Then do the ladder workout with walk recovery after each interval
Ladder Workout of 880 pickup/880 easy
660/440/220 finish the Goodwood Loop for recovery
*it’s 4 miles to do warmup and whole workout
*it’s 5.5 miles to warmup, workout and same cool down.
Stick around after for information on Tunnels to Towers 5K and refreshments at Kellley’s.
3 Mile Walk, 6 or 8 Mile Run from Starbucks LSU
With LSU Football off for the weekend, we can take the opportunity to run from campus.
6 Miles Run/Walk
We had to modify since May St. closed. It’s is essentially an out to water stop and back a little different way.
4 Miles easy/steady then 1/2 mile pickup/1/2 mile recovery for the last 4 miles.
Pace is below goal half marathon pace.
10-12 Miles
Come early and run easy 2-4 miles.
Then run the 8 Mile workout.
Route for last 8 of 10-12 Miles
4 Miles easy/steady then 1/2 mile pickup/1/2 mile recovery for the last 4 miles.
Pace is below goal half marathon pace.
Hydration at Cedardale and the lakes.
If it’s warm, you may want to leave a little something at City Park oak.
VSNO/VSLV – Audubon Park with VS stop
View Event →
Pelican to Mars Garden District Run
Trifecta is going to have to reschedule until later in the month.
Pelican to Mars had reached out for another run from their fun place.
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.
Pink Wasted Wednesday: Holy Run
Linda and the WOW gang would love for the runners to join them in a Pink Wednesday with October being the Breast Cancer Awareness month
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!
September/October Birthdays
Donny B actual 60th birthday is today and he always like CHS quarters so I got permission for us to go there.
Warm up to CHS
4 x 1/4 with 1/4 Rest
We’ll have prizes for anyone that run of their 1/4 ending in “6” (without cheating and looking at your watch down the stretch)
for instance 1:46/1:56/2:06 etc.
Cool down back to Magpie
We’ll have the celebration by getting coffee and pastry inside but gathering outside in front. The weather is nice enough to do that. Varsity is treating.
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.
Quarters at Fat Boy Course or 3 Mile Shady Walk
This course off Highland Rd. is shady and not much traffic.
Jog easy to cone at start. Run 1/4 mile. Walk 1/4 mile for the entire 3 mile course.
Water at half way.
Warm up with easy run around the playground to Fat Boy start
Run every other quarter pick up/then recover with 1/4 for the whole 3 miles
1/4 on/1/4 off - NOT a cutdown this time.
TRY THIS PACE - your quarter goal is in minutes/seconds….your goal pace for half marathon in hours/minutes.
Examples - Goal half pace of 1:45 - run 1:45 quarter.
2 hour half marathon - 2 minute quarters
4 Miles is finished after the that.
5 Miles cool down a mile.
Counterspace Coffee Tempo Cutdown Run and Walk
For the runners-in-training for upcoming races…this is a Tempo Cutdown!
This is where some of you runners will have several options depending on your goals. If you have questions on where you should be feel free to email me jenni@varsityrunning.com.
OR…get through 6 weeks and decide what you might want to do.
out and back of the first 2 miles of this route
6 Miles *use bike path off Ormandy
I would recommend the newer runners stick with the 6 with the quality miles at the end
Steady run for 3 miles then cutdown the pace per mile at least 1 second in miles 3-6.
Cutdown means each mile should be faster than the one before it.
8 Miles **use bike path off Ormandy
I would recommend the 8 for the experienced runners who are not ready to move up to 10 miles yet. The quality miles at the end are important.
Steady run for 4 miles then cutdown the pace per mile at least 1 second in miles 4-8.
Cutdown means each mile should be faster than the one before it.
10-12 Miles(come early and run 2 miles for 12 Miles)
Steady run for 6 miles then cutdown the pace per mile at least 1 for the last 4 miles
Cutdown means each mile should be faster than the one before it.
Hydration for all will be at the bottoms of Kleinert at Parker.
Note the long runs pass by the stop twice.
You might want to leave water where we do on Ormandy near the bike path for late in the run.
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.**
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 Recovery Runs and Walks
The first few weeks have been increasing the intervals and varying the workload.
But after hard cycle you need to walk/run easy to record and refresh.
I am trying to keep us in the shade and avoid crossing busy Stanford on this one.
3 minute easy run/1 minute walk
3 or 5 MILE EASY RUNS
if you want 5 miles you can just get water and go back out for a few more easy one.
DOES ANYONE HAVE TIME TO PICK UP A WATERMELON TO SAY GOODBYE TO SUMMER?