Get Motivated for 2015: The Holiday Top 5

by Tori Howard

The Thanksgiving holiday has come and gone, and for some the motivation to run has left with it.  For many people, the holidays are the busiest time of the year, and we turn our attention to family, holiday meals, parties and shopping.  Adding to the challenge, the temperature outside drops and it becomes harder and harder to stay motivated.  Who wants to crawl out of our warm beds when it is thirty or forty degrees outside?

Given all the holiday chaos and chilly weather, a spring race may be the last thing on anyone’s mind.  However, committing now to a spring half marathon or marathon will help keep you focused throughout the next few months.  Spring training will keep your running on track during this hectic time of the year, and may lead to a new level of performance in the new year!

Here are five reasons to sign up now for spring training and spring races.

1. The Perfect Gift!

Why deal with crowded malls crawling with holiday shoppers when you can sit and shop from home?  You can purchase the perfect gift for yourself or a loved one right from the comfort of home: the gift of spring marathon or half-marathon training!  Of course, Rogue has you covered;  they offer a wide range of training programs at both the downtown and Cedar Park location. You can sign up directly, or purchase gift cards here.

2. Register Now 

So you signed up for Rogue training but now what?  Staying motivated to train in the cold and bad weather can be tough. If you have a really good reason to run, like an exciting race, you are more likely to actually go out and train for it.  Register for your spring race now!  Plus running in the crisp, cool winter is better than training in the scorching heat and humidity in the summer.  Here are a few exciting events to consider for the spring.

Zooma Texas Half Marathon 

A girl powered event that will have you winding your way through 13.1 miles of quiet roadways dotted with bluebonnets and other Texas wild flowers.  Make it a girl’s weekend and enjoy all the resort amenities along with the award winning pool and spa.

Saturday, March 28th 2015

Hyatt Regency Lost Pines Resort and Spa, Bastrop, Texas

Discount code:  Tori15

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Austin 10/20

Great local bands will rock the route and twice as many real stages than ever seen on the roads will line the ten mile course.

Sunday, March 29th 2015

The Domain, Alterra Parkway/Esperanza, North Austin

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Big D Marathon and Half Marathon

New and Improved! The races start and end on the historic grounds of the great State Fair of Texas. The event web page boasts of a new course this year and they claim to have come up with something as flat as they can possibly make it.  Embrace the beauty of Dallas and White Rock Lake in early spring.

Sunday, April 12th 2015

The Grand Place Building at Fair Park in Dallas, Texas

3. Extra Holiday Motivation

Even if you are already signed up to run a March or April race, you will want to stay in good shape during the holidays. Use all those parties and meals as motivation to train harder and develop consistency.  Make those high-calorie indulgences work for you!

4. Avoid the Post-Holiday Blues

Once the hectic holidays are over, and with fewer family commitments, a spring race can be just what the doctor ordered.  With fewer activities, it may help to have something to focus your new-found “spare” time and energy on.  Rather than succumb to the post-holiday blues, you will already have developed the positive habits that come with training -and be well on your way to healthy new year.

5.  A New Year – A New PR!

Spring races mark the end of winter and training in the cold. If you stay focused on your training during the rough months, your speed will most likely improve. There is no better way to celebrate the end of winter than with a new, bright, shiny PR!

So, while training through the winter months might not be the first thing on your mind, there are plenty of reasons to sign up for a spring race today!  Happy (running) holidays!!

Fall Racers, ya’ll ROCK!!

As the seasons change (I swear I saw a couple red and yellow trees out there!) and we approach the next cycle of races, we wanted to take the opportunity to look back on the accomplishments from the fall training cycle.

The Rogue community had a pretty incredible fall race season and those accomplishments took many forms. PRs and BQs are of course there but, the fall was also a seasons for firsts. First marathons, first halves, first training cycles, first time running 6 days per week, most consistent cycle, highest mileage and so forth!  And while the former is pretty cool – the numbers, PRs and BQs. The true value in these accomplishments is that they represent all of the hard miles run through the summer heat, the hills that we love to “make” y’all run, the social sacrifice and the drag-your-ass-outta-bed runs. That is the good stuff. This is what sets Rogue runners apart. This is what makes y’all so special.

We want to honor that and the coaches that led y’all to your races and through the training cycle, motivating, encouraging and guiding y’all.

Kudos yall to the endpoint and really, everything before that. Yall inspire us to bring our best everyday!

(Please note we did our best to compile all results and some results are still being collected so if you did not see your name here, let us know and we’ll add you to the list – or give your coach a hard time! HA! Also, this list includes results from late September through early November, if you raced later, we’ll get you in the next round. Thanks!)

TWIN

Riff Raff

  • Panther, Chosen Marathon, Overall Masters winner
  • Jo Dee (“Triscuit”) Gregory, Chosen Marathon, 2nd overall female, won 30-39 age group
  • Karen Russell, Frankenthon, Overall Female winner
  • Alicia Hawley, 8K, Won 40-44 age group, 3rd in Distance Challenge in her AG
  • Stefanie (“Fifi”) Bertram, Marathon2Marathon, 5-minute PR

Riff raff

Chris McClungs Morning Show

  • Lex Hasert, Chicago, 3:23, Post-pregnancy PR
  • Chris MacLeod, Chicago, 4:09, PR
  • Lisa Mays, Chicago, 4:55, 1st marathon
  • Jessica Niemiec, Chicago, 3:25, PR
  • Declan O’Clerigh, Dublin, 3:21, 11-yr best
  • Naomi Paik, Chicago, 4:03, PR

Peri’s Fall Marathon

  • CHI Sunday, October 12, 2014 Charles (Chi) Graham 3:32:29 5 min PR
  • CHI Sunday, October 12, 2014 Christopher Lion 4:39:58
  • NY Sunday, November 02, 2014 Courtney (NY) Sears 4:46:28
  • NY Sunday, November 02, 2014 Sarah (NY) Throop 4:10:08 Ran with husband
  • FW Sunday, November 09, 2014 Zoe (Hill Country Marathon) Morris Training run

Brent’s Killer Bs – Fall Marathon

  • Chris   Allen   Houston (Jan)
  • Chelsa Bliskey
  • Rick     Bosworth        BCS (Dec)
  • Ashley Boynton          Chicago           5:15    First Marathon
  • Richard           Brown Boston (2015)
  • Chris   Carlson           Chosen NB – Half       1:32    PR
  • Tausha           Carlson           Chosen NB     3:34    BQ
  • Annie  Chang-McCormack    Marine Corps 4:16
  • Jessica Cowan            Marine Corps 5:04
  • Shelley            Crain
  • Paul    Cronin            Marine Corps 4:52    PR
  • Adrienne        Cunningham  Houston (Jan)
  • Aaric   Eisenstein      Steamtown     3:39    PR
  • Kyle    Fischer
  • Alicia   James
  • Danielle          Johnson          Chicago           4:23    First Marathon
  • Devin  Kani    Valencia          4:14
  • Summer         Lee
  • Dominic          Lumm Marine Corps 5:10    First Marathon
  • Lisa     Mazur Marathon2Marathon            3:59    PR
  • monica            mcalister        Twin Cities/NYC        4:19 / 4:43    PR
  • Kevin  McDevitt         Houston – Half           1:31    PR
  • Johnny            Nantz  Houston – Half           2:11    PR
  • jennifer          reid     Chicago           4:54    PR
  • Stacey Shapiro           NYC     4:27
  • Patricia           Skelton           Chicago           4:02    PR
  • Marian            Trattner         Marine Corps 5:40    First Marathon
  • Desiree           Vega    Chicago           3:52    PR
  • Ann Marie      Veletsos          NYC     3:49
  • Annette          Villarreal        NYC     5:25    First Marathon
  • Mike    Voth    Chicago           3:15    PR
  • John    Weatherly      Chosen NB     6:07

Killer Bs

Team Rogue Cedar Park with Kim

  • Joe Froderman, Hill Country Marathon, 3:52:23 4th overall
  • Angelica Kelley, Berlin Marathon, 3:43:43 Boston Qualifier
  • Meagan Lawlis, Chicago Marathon,3:31:50 PR, Boston Qualifier
  • Nicola Williams, Frankenthon Marathon, 4:14:00

Team Rogue PM with Amy

  • Tom Ray: Marathon2Marathon 3:52:30, 37 min PR
  • Bill Durbin: Twin Cities 2:54:56, 3.5min PR
  • Ashish Premkumar: Twin Cities 3:03:56, 25min PR/BQ
  • Cam Foster: Twin Cities 3:03:12, 7 minute PR/BQ
  • Brent Weber: Twin Cities 3:01:55, PR/BQ
  • Taryn Weiss: Twin Cities 3:43:09, 5 min PR

Team Rogue Sisson Downtown

  • Zarko Bizaca St George 3:43:12
  • Nora Colligan Chicago 2:49:26 PR; BQ
  • Allison Costello NYC 3:18:26 PR; BQ
  • Mandi D’Amico NYC 3:19:42 PR; BQ
  • Anthony Ferraro Chicago 3:59:01
  • Jim Fitzpatrick Dublin 3:08:39 BQ
  • Jason Gooch Twin Cities 3:02:34 PR; BQ
  • Kirk Larson Twin Cities 3:00:26 PR; BQ
  • Manuel Macias Chicago 3:20:03 PR; BQ
  • Allison Macsas Twin Cities 2:39:58 PR; Oly Trials Q
  • Robert Nathan NYC 3:25:58
  • Jeff Sadler Twin Cities 2:26:01 PR; BQ
  • Gray Skinner Ironman World Championships Kona 9:36:05
  • Paul Terranova Mountain Masochist 50M 7:20:45 Overall Winner
  • William Verhuel Amsterdam Marathon 2:38:40 PR; BQ
  • Michael Wedel Tahoe Super Triple 23:54:52 Overall Winner
  • Arik Yaacob Chicago 3:24:56 PR

TEAM ROGUE SISSON

Team Rogue el Jefe Downtown

  • Dana Andrae, Chicago, 3:35, surprise performance
  • Ryan Bane, Chicago, 2:59, surprise performance
  • Ginger Bane, Chicago 3:39, 16-min PR
  • Nedra Bray, DRC Half, 1:38:42, multi-year best
  • G Castillo, Chicago, 3:00, BQ and PR
  • Steve Chase, Chicago, 2:49, 11-min PR
  • Brandy Dodson, Chicago, 3:24,5-min PR
  • Jess Gonzales, NYC, 3:02, top female from Queens
  • Rich Hatch, RFTW, 79:16
  • Emily Howell, Ft. Worth Marathon, 3:52:31, BQ
  • Steph Kurpiewski, St George Marathon, 3:47:45, multi-year best
  • Alex Moffatt, Chicago, 3:10, 4-min PR
  • Muz, RFTW, 62:12, 6th AG
  • Jacque Peppler, DRC Half, 1:37:04, PR
  • Dionn Shafner, DRC Half, 1:51:37, gutsy race
  • Julie Stansberry, RFTW, 74:47,PR
  • James Stansberry, 80s 8k, 34:22, 5th AG

The Martian Marathon: A Rogue Invasion

alienby Chris McClung
“Who ever heard of a Martian not invading? Who!”  – Ray Bradbury

What would happen if Rogues descended in mass upon a small, local marathon?

Sure, we’ve sent runners in droves to destination races before. But, for the most part, they have been larger races like Portland, Chicago, Twin Cities or Boston. We might be noticed, yes, but generally we blend in pretty well with the masses.

What about a small race where we could bring 15-20% of the field? What if the race was in Dearborn, Michigan, far from the confines of our southern home? What then? Would others look at us like alien beings? What would they say about us?

“Who are these crazy, passionate creatures from a foreign land that wear crowns on their shirts and call themselves Rogues?”

“What’s this ‘JFR?’ Is that a word from an extraterrestrial language?”

“Are those space suits or do they really need 3 layers for their pre-race, shake-out ritual?”

“Why do they move in packs like wolves? Are they plotting to overtake us?”

“They seem so strong at the end of so many miles? How will we ever defend ourselves?”

“But wait, they are actually nice creatures… maybe they just want to be friends?”

What’s the point of all of these silly hypothetical questions?

I am plotting a Rogue invasion of the Martian Marathon on April 18th, 2015. The Martian is a small, 400-person marathon in Dearborn with a 14-year history and sister 5K, 10K, and half marathon races on the same day. A member of Team Rogue – Amy Baker – knows the race director, is from the area, and has convinced a group of us to target it for our spring goal race. We want all of Rogue (at least those not doing Boston on the same weekend) to come with us.

Now, you’re looking at me like I’m an alien. Stay with me and hear my case for you to join us. 5 big reasons:

  1. It’s Dearborn – the home of Ford and the Automotive Hall of Fame! I know what you are thinking… Detroit, really Chris? This isn’t Detroit as you are thinking of it. Dearborn is a NW suburb of Detroit and the course is on closed roads. You run past the Ford estate, through scenic neighborhoods, and by 4 golf courses. And, who wouldn’t want to take a tour of the Automotive Hall of Fame after the race?!?
  1. It’s fast. The course is very slightly rolling, enough to keep it interesting for your legs, but not enough to slow you down. If you look at the elevation profile, you will see 54 feet of elevation change from the bottom of the course to the top, all in gradual chunks. That compares favorably to an equivalent 37 feet at the Houston Marathon vs. 233 feet, 262 feet, and 317 feet at the Dallas, Twin Cities and Austin Marathons respectively. If you can’t run fast on this course, you’re skipping too many hill workouts.
  1. It’s going to be cold, oh-so-good-for-a-marathon cold. If you look at the start temperatures for the last five years, you will see temperatures of 36, 27, 33, 37, and 42 degrees from 2010-2014. That averages to 35 degrees. That’s perfect gloves-and-a-singlet weather…. you know the kind where you where an old long-sleeve shirt to stay warm at the start and toss it once the gun goes off.
  1. The logistics will be easy, and there’s no major marathon chaos to deal with. It’s a Saturday race with Friday packet pick-up from 3-8 pm. You could theoretically hop on the 7:25 am, direct Delta flight to Detroit. Dearborn is a short, 20-minute drive away from the airport to grab your packet and be ready to roll the next day – no crazy expo lines or big city logistics to deal with in finding a hotel. Simple, in/out, so you can focus on what matters – racing fast!
  1. The camaraderie created in a small race is special. Last year, when Dallas was cancelled, several of us traveled to Bryan/College Station for the BCS Marathon. Even booking last minute, we stayed together in a small hotel about 1 mile from the start. It was easy to find each other and bond in a smaller city where everyone was able to stay close together. At the start, we lined up with 5 minutes to the gun and found our respective teammates for pacing purposes with ease. Martian is a small race but it won’t feel small if all of your Rogue friends are doing it with you. And, imagine the power and energy created if we invade this race together!

10 of us are already committed… who else is with us?

More details here: www.martianmarathon.com.

On Running Lights and Being Good Neighbors

Hello!  Here at Rogue we’ve dedicated November as “Safety Month!” With winter rolling in and the time change in place, it seems all our runs are now in the dark for morning and evening runners alike. Thus, safety becomes a greater concern. We believe safety is broken into two categories: “See” & “Be Seen.”

“See” – you know, illuminating the space around you so you can actually see where your feet are landing. Then there is “Be Seen”- illuminating yourself so that everybody else can see that beautiful stride of yours and avoid colliding with you. Both are very important, so we’ve got a few ideas if you are lacking in either category! Below are a few previews of some of our best products for both being seen & for seeing!

If you aren’t currently running with any sort of lights or reflective gear, we strongly encourage you to do so! Even if it’s just your vest from 5th grade safety patrol. A fairly common complaint about reflective gear and lights is that they don’t help you look very cool in such a hip and trendy city, but we’ve got some good news!  All of the products we offer look WAYYYYY better than anything from your wardrobe in the 80s!

Good Neighbors

We know we’ve been saying it a lot, but it’s very important to us to maintain a good, healthy relationship with all of our neighbors.  They are so gracious to accommodate many of our parking needs, but we need to do our best to meet them in the middle!  Most of it is just common courtesy, like not blocking driveways when we park (not even a little bit!), and not parking in front of fire hydrants.  Unfortunately the fire department doesn’t respond well to arguments about the importance of the long run for your marathon build versus the importance of accessing the water source in front of a burning house.   Sticklers.  Aside from parking, it’s also important to drive all the way around the block, or turn around at the end of the street instead of using somebody’s driveway.  One car turning around isn’t a big deal, but after a couple hundred every week it’s understandable why that might be a hassle.  Just a tip for anybody who doesn’t know, but Pressler does actually have an outlet at the far north end that feeds into 9th street.  Makes it easy to circle the block!

Beyond parking, always be sure to wear reflective gear, only run two abreast, and keep noise levels down a bit when running in the wee hours.  We aren’t nearly as visible as we may feel sometimes and a few extra precautions never hurt.  Last but not least, just be a good neighbor.  Say hello, be friendly, and be receptive to everybody you see!  The neighborhood existed long before the Speedshop and we are happy to be able to use it!

LIGHTS!!!!!!

Alright, as promised, here are the reviews for some of our illuminating accessories!  We will start with our “See” category.

Lights

Price Range: $35 – $70

Nathan’s Zephyr Fire 100 -

This hand torch is the runner’s flashlight … BUT HANDS-FREE!!! Not only is it 100+ lumens with 60 meters of vision, it has a strap that holds it in place in your palm so you can be truly hands-free. It is water resistant & has a built-in emergency siren.  Best of all, the head has a 24-degree bend causing the beam to hit the ground in front of you without having to bend your wrist.

Black Diamond’s Sprinter -

This headlamp is 75 lumens and with its waterproof design it is great for all weather. It has a built-in rechargeable battery and comes with a red strobe tail light allowing you to also “Be Seen.”  Its settings include full beam, dimming, & strobe.

Petzl’s Tikka Plus -

This headlamp is our most powerful headlamp on the wall. It has a maximum power of 140 lumens that can be accessed in “boost mode” if you need to see further ahead. For more routine activity, it includes constant lighting, strobe mode, and red lighting which prevents the loss of night vision. Finally, the brightness of its beam does not decrease as the batteries in the lamp are drained.

Now on to the “Be Seen” category!

Vests

Pulsar

Price Range: $10 – $55

Amphipod’s Vizlet LED & Nathan’s Pulsar Strobe -

At only $10, every runner should own at least one of these two accessories. Both feature LED visibility. The Vizlet LED is both reflective and has a red flashing strobe. Its integrated dual magnets make it easy to clip anywhere, including hydration belts, shorts, packs, bags, collars, and more. The weather resistant Pulsar Strobe also easily clips to caps, laces, and collars, and features both slow and fast strobes.

Nathan’s LightFit & Black Light LightFit LED Vests -

Both of these vests are one-size-fits-most with adjustable and customizable shoulder straps. Their anatomical shape allows for full range of motion. They both have red & white LED lighting with 3 modes: slow strobe, fast strobe, & continuous.  The Black Light LED Vest is actually a reflective black fabric so when car lights shine on you, you can shine back.

So come by Rogue and make yourself safe!

Chicago 2014: The time you want, and the time you get

by Minh Duong

Warning: The following race report contains a photo of a nasty, bloody foot at the bottom.  Do not scroll down all the way if you are squeamish. You have been warned.

First, let me start with the thanks.   Thanks to Team Rogue PM and coach Amy for a memorable, hot summer season. No, I’m not bringing frozen grapes this weekend, Brent. And thanks to Emily and her family for putting up with some crazy runners for the weekend.

Here were my splits:

Distance     Time       Split     Pace       Overall
5k              23:25      23:25    7:33         7:33
10k            45:37      22:12    7:09         7:21
15k         1:08:17      22:40    7:18         7:20
20k         1:31:38      22:39    7:18         7:23
Half         1:36:32        4:54    7:07         7:22
25k         1:54:31      22:53    7:22         7:23
30k         2:17:53      23:22    7:32         7:24
35k         2:47:12      29:29    9:30         7:42
40k         3:18:42      31:30  10:09         7:58
Finish      3:30:10      11:28    8:11         8:01

Chicago was a much larger race than my previous ones.  Most of it went by in a blur but I do remember Boystown, Greektown, Pilsen, and Chinatown. I especially remember Boys-town as there was a stage show during the marathon.  Sorry to the performers, but I was too busy to stop by and see it.

Running wise, Chicago wasn’t my race.  Looking at the splits, I ran the first 5k at my intended pace as thousands of runners around charged out of the gate. I definitely made a mistake the second 5k and ran too fast.  I settled in for the next 10k.  After the half I started slowing down a bit as my left pinky toe started to hurt.  That, and I was trying to work through a side stitch that lasted until mile 16.

Around mile 18 my legs didn’t feel right and it felt like I was getting micro-spasms. Sure enough, by mile 18, I was getting Charley Horses but I kept walking/running through them. By 22, I got groin cramps which made walking difficult as it was hard to bend my leg forward.

By this time I was in Chinatown and there are two things to note:

1) More than once, a Chinese person was calmly cheering and was taken aback when they saw me, then they started cheering loudly and pointing me out to everyone around them.  Apparently not many Chinese people run marathons.

2) As I was hobbling through Chinatown, I was getting all sorts of encouragement.  In Chinese. So I had to keep going or I would shame the ancestors!

Around mile 23, I was able to start running again, albeit slowly.  Here I saw a fabled marathon myth: A runner passed by and had sh*t all over his backside. Best case scenario is that he fell in a porta-potty. I was able to finish the last 3 running for most of the way.

After the race, my pinky toe was really hurting.  I removed my shoe and sock and there was a massive blood blister. My main concern was it might pop. With the Ebola scare, I didn’t want people to freak out if my shoe was bleeding.

So I went to Medical.  There were only a few people in Podiatry so they saw me right away. There were at least 4 people working on me, one getting me food and water,  and 10 others just staring at my foot. Maybe it was because it wasn’t busy, or maybe that toe was really something to see. “Pst. Look at that freaky toe. My God, it’s hideous!” In retrospect I didn’t realize until I left the tent that everyone working on me was an attractive female. I should have asked them to frond me and feed me grapes.

The last thing I want to discuss is will and attitude. Someone asked me recently why I didn’t stop and quit because of everything that happened, but quitting never crossed my mind as an option. It sounds weird to someone who doesn’t run that I was “only” 6 miles from the finish. Finishing was always the plan.  The only difference was the time I wanted and the time I got.

The other thing I also hear is that people tell me that they can “never” run a marathon.  As I passed a blind runner during the race, I am reminded that anyone can finish a marathon given the right training. The only difference is the time they’ll get and the time they want.

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My God, it's hideous!

My God, it’s hideous!

Finding my Superpower

GOTR

by Jennifer Howard-Brown

It’s a bird. It’s a plane. It’s a . . . girl on the run? We all have a superhero within us. For some of us, finding our superpower takes a little more work. I found mine through running. It is positivity. It helps me confront my fears, relentlessly pursue my goals, look at the bright side amid adversity, and encourage and motivate others.

Girls on the Run is an organization that brings a group of young girls together to run, have fun and to learn how to deal with situations they might face. It is an after-school transformational, physical activity-based program for girls in 3rd-8th grades.

Our volunteer coaches teach 8-12-year-old girls life skills through interactive lessons and running games to deal with real-life situations they face like bullying, peer pressure, body image issues, etc. The program culminates with the girls being physically and emotionally ready to complete a celebratory 5k running event. Our goal is to help girls tap into their own superpowers to unleash confidence through accomplishment and establish a lifetime appreciation for health and fitness.

Check out this video to see what the girls, coaches and parents have to say about the program.

Girls on the Run gives to these girls what our Rogue teammates/groups give to each of us. Help us extend this experience to approximately 350 girls/year (and growing!)

We have about 250 girls participating in Girls on the Run for the Fall season in the Austin area, training for the Girls on the Run 5k on Sat., Dec. 6. It is a family-friendly, untimed fun run. It is not about competition. It is about empowering these girls to tap into their individual strength and collectively support each other to accomplish their goals.

How you can help girls find their superpower:

  • Sign up now for our Girls on the Run 5k on Sat., Dec. 6 and run alongside these young women. (Discounted no-t-shirt entry option.)
  • Donate to Girls on the Run which funds the program for underprivileged girls. (Financial and in-kind donations welcome.)
  • Be a SoleMate. Raise money for GOTR by fundraising for your next race.
  • Volunteer. Get involved as a program coach or running buddy, or support our mission through grant-writing, event planning, community outreach, etc. If you want to explore other ways to help, let me know.

We are a completely volunteer-driven organization, so your time and money go directly to funding our annual program and 5k runs. I hope more Rogues will get involved in some way. As we all know, the finish line is just the beginning. Power up!

–Jennifer Howard-Brown is a volunteer board member for Girls on the Run and coaches Rogue’s Jenn & Tonics, a year-round training group in Northwest Austin focused on half marathon and marathon distances, as well as a Couch to 5k group at lululemon athletica in The Domain.

–Jennifer Howard-Brown is a volunteer board member for Girls on the Run and coaches Rogue’s Jenn & Tonics, a year-round training group in Northwest Austin focused on half marathon and marathon distances, as well as a Couch to 5k group at lululemon athletica in The Domain.

Spring – yes, spring – is in the air!

RogueFall-38

In the world of sell-out destination races, 6-month training plans and extreme type-A-ness (guilty!) – in other words the world of a Rogue – spring is practically in the air. Yes…. Spring. And yes, I know, its more blasphemous than Macy’s opening at 6:00PM on Thursday for “Black Friday” (I can’t make that s**t up).

Alas, the world of a runner. But, what a great world it is!

Spring races are pretty fantastic. Start training in the winter. Get through the heaviest section before it gets too warm and come into March, April and May ready to rock and roll!

But we know that training can also be confusing. Where do you go? What looks fun? What’s a good fit? We’ll use the next few blogs to cover all that in detail. But, to start, I’ll give you an overview of what the spring looks like. We’ve got four basic options to rock and roll your way through the spring. Join Rogue for one of these options and let us guide you to your best spring ever!

1) SPRING HALF MARATHON: RUNNING RESOLUTIONS & YOUR FIRST HALF

Ready to start the year out right? Good! Because 2015 is YOUR year.

Need a little motivation, accountability and guidance? We’ve got you covered. Our coaches will have you running comfortably through those pesky Austin hills in no time.

Our Spring Half Marathon training is designed for beginner runners looking to tackle their first half. The intensity is low and the volume is just right. Intimidation free, this training will have any runner ready to kick booty at any spring half marathon. We’ll kick this off the first week of January, plenty of times to come out of the holiday fuzz. Over the next 14 weeks we’ll work to get you across that finish line with a smile and some!

2) SPRING MARATHON: TRAIN FAST, RUN FAST

Whether you are coming off a fall or winter race and ready to ramp your training back up  or looking to tackle your first marathon, we’ve got you covered!

Our Spring Marathon program will capitalize on the cooler weather to have you training faster and feeling smoother than ever.

  • Start Date: Week of 12/15
  • Duration: 20 weeks
  • Goal Races: Boston, Big Sur, Martian, and Big D Marathons

This training block starts out a little stronger than our other marathon blocks due to the proximity to the first races. Expect 10 mile long runs for your first. A little nervous? Don’t be. If you’re coming off a half or marathon in the last 4-6 weeks or regularly running 8-mile long runs, you’ll be good to go!

3) CAP10K: A ROGUE INVASION

In ways, the Cap 10K is the granddaddy of the local races. With well over 20,000 runners each year, everyone and their dog has run or walked it. We have a dream at Rogue for 2015 and that is to have more Rogues at Cap 10K than we’ve ever had before. 100, 200, 300?

The Cap 10K is challenging course to say the least but nothing we can’t prepare you for (I <3 hills!). If you are running or training for the Austin Marathon or Half, use that heavy base of mileage and aerobic training to add some speed work with our Cap 10K program to run a ridiculous, “Is my Garmin right?” Cap 10K!

  • Start Date: February 17th or 18th
  • Duration:  8 weeks
  • Goal Race: Cap10K

The training will have lower mileage, shorter long runs, and the workouts will focus on speed and getting faster! Workouts like this are an awesome change of gear from marathon or half marathon training. Short intervals mean you see everyone in the group a lot no matter what pace you run. The “community” factor is high and the ton will be fun!

Don’t like short races? You aren’t “fast enough” to run a 10K? I think otherwise. In fact, I know otherwise! Just give us a chance.

But hey, if the fun and change doesn’t sell you, do it for your marathon or half marathon. Our bodies thrive on change. Habitual marathon or half marathon training does the opposite. It’s the same stimuli over and over and over… Lets mix things up a little, do a little speed work and you’ll find you are running your marathon or half-marathon goal pace with a new level of ease. Your body will thank you!

4) YOGA + RUNNING: NAMASTE, RUNNING!

Join Yogi, runner, triathlete, core instructor and all-around bad-A Ari Witkin for a program like none other. Ari will be leading a program designed to not only get you or keep you running fit but also lead you in the best yoga you can get for running.

We’ve all done yoga at sometime in the past but, as with any physical activity or cross training, it may not always blend with your running. Really hard yoga session the same day as a really hard running session? Ouch! At Rogue we love yoga and we love running but we want to love them together. Thus, Namaste, Running! This program will seamlessly blend yoga with a periodized running program.

  • Start: Early January
  • Duration: 14 weeks
  • Goal: Cap 10K

Don’t know all the poses? Just like we teach drills and hydration, we’ll spend the first part of the program teaching you yoga. The end result will be a program that not only has you running fast but also feeling amazing, physically and beyond!

This program is also perfect for the runner looking for a little break from just running or to simply mix things up. Get bored with just running? Want a little more? Done and done. You won’t be disappointed here!

Stay tuned for a series of posts outlining specific races mentioned above, and discover the best choice for you!

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congress brJeff Knight is the head of all things training at Rogue Running, and loves to apply his scientific background to this role. He also coaches Team Rogue el Jefe, a year-round training program designed for experienced, driven runners.