Upcoming Events
VSNO/VSLV – Audubon Park with VS stop
View Event →
Cheer Run for Louisiana 5K and Quarter Marathon
Short easy run to our traditional cheer zone at North Blvd and S. 19th
Run a few miles after if you aren’t racing Sunday OR just go have a cup of warm coffee.
To leave the run and avoid crossing the race you can take 15th all the way to Terrace. Or Government to the Interstate.
Shorter Easy Run with some 30 second pickups for sharpness
Let’s meet at the store again with all the cold, iffy weather.
We’ll save the fun partner bar/restaurant runs for warmer post-marathon.
4 Mile including the 9-10 mile new addition from last year.
The challenge will be determining which way this map goes! Use the mile markers to help.
Warm up a mile.
Then run (8) 30 second pickup/1 minute rest
Those of you racing think through and rehearse the new stretch that’s 9-10 miles on the course. It’s a good downhill then a little uphill.
Shorter Easy Run with some 30 second pickups for sharpness
Let’s meet at the store again with all the cold, iffy weather.
We’ll save the fun partner bar/restaurant runs for warmer post-marathon.
4 Mile including the 9-10 mile new addition from last year.
The challenge will be determining which way this map goes! Use the mile markers to help.
Warm up a mile.
Then run (8) 30 second pickup/1 minute rest
Those of you racing think through and rehearse the new stretch that’s 9-10 miles on the course. It’s a good downhill then a little uphill.
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!
Short and Sharpen at Lake Erie (Copy)
Shorter warm up down Fiero.
8 loops of Lake Erie. Rotate 110 strider and finish the loop. 220 strider and finish the loop
Cool down back Fiero.
20% off everything thanks to our friends at Var Pizza.
Short and Sharpen at Lake Erie
Shorter warm up down Fiero.
8 loops of Lake Erie. Rotate 110 strider and finish the loop. 220 strider and finish the loop
Cool down back Fiero.
20% off everything thanks to our friends at Var Pizza.
End-of-Season Celebration Breakfast Run and course/taper/sharpen workout
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 …recover half mile loop
4 x 1/4 at GMP …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 FQ Routes
City Park • NOMA • Diboll Circle, 70124
French Quarter Routes
3 miles // 5 miles // 7 miles // 10 miles // CAMILLE & LINDA
Rainy(?) Goodwood Park Workout from Brew Ha Ha
I thought Brew Ha Ha might be a pleasant after-run treat with the weather forecast.
***Interval pickups are not meant to be run super hard. Fast but controlled. It should feel easy!
1st lap - 110 on/110 easy for the lap
2nd lap - 220 on/220 easy for the lap
3rd lap 440 on/440 easy
4th -880 at goal race pace…no faster. no slower.
5th - 440s again
6th - 220s again
7th - 110s again
Jog back to Brew Ha Ha
Rainy(?) Goodwood Park Workout from Brew Ha Ha
I thought Brew Ha Ha might be a pleasant after-run treat with the weather forecast.
***Interval pickups are not meant to be run super hard. Fast but controlled. It should feel easy!
1st lap - 110 on/110 easy for the lap
2nd lap - 220 on/220 easy for the lap
3rd lap 440 on/440 easy
4th -880 at goal race pace…no faster. no slower.
5th - 440s again
6th - 220s again
7th - 110s again
Jog back to Brew Ha Ha
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 Weather Run from VSBR
Let’s start where it’s warm to wait for everyone to get there.
New route on familiar streets.
Warm up a mile.
Then 8 minute/minutes - 1 minute pickup followed by 1 minute easy.
**Numerous ways to shorten the run.
Cold Weather Run from VSBR
Let’s start where it’s warm to wait for everyone to get there.
New route on familiar streets.
Warm up a mile.
Then 8 minute/minutes - 1 minute pickup followed by 1 minute easy.
**Numerous ways to shorten the run.
VSNO/VSLV – January run from Lakeview store
December 2 • 6:30am
December run from our Lakeview store!
525 Harrison Ave.
New Orleans, LA • 70124
Bring a friend. Walkers, runners, strollers, furry friends welcome! You can always do more or less! Hope to see you all at 6:30am!
Linda will have her coolers in the Harrison/Wisner location.
•The 3 and 6 miles will go straight down Harrison.
•The 10 will turn on Marconi and go to the lake and then down Wisner so that the water stop is about halfway.
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.