Upcoming Events
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
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.
“Wilderless” 10 Mile Training Run
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.
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
View Event →
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.
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/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.**
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.
Wednesday Run Club
All runners and walkers welcome!
Varying distances from 1 mile to 5 mile.