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!

—————

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.

Rogue Tahoe Triple 2014

 by Steven Hamilton

Chapter 1- Incoming!

It began simply enough:

Pssst! Can I interest you in a Triple?

A triple? Like espresso?

No. A Triple – Marathon!

When asked this question, the sane person should respond No! Or even, “Hell-o No!” But there are some for whom this question begs a different answer. And so the story picks up on September 10th as a group of Rogues converged on the idyllic town of South Lake Tahoe. We arrived solo, in pairs, and in a large group; in some cases, even arriving at the wrong airport. But, as Rogues, we persevered, and managed to arrive in one piece; healthy, caffeinated, and ready to run.

Somewhat craftily named, South Lake Tahoe is a small town at the south end of Lake Tahoe, straddling the California and Nevada state line. It hosts the gondola and ski lifts to the nearby Heavenly ski resort. When we arrived, the weather was beautiful, with lows in the 50s-60s and high in the mid-80s. As a group, we stayed at the Aston Village, shared several condos, and had our own private beach. After finding our rooms and unloading our vehicles, we headed to the local supermarket where we bought everything. Luckily, that included coffee and fixings.

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Our first full day started bright and early with Carolyn leading us all on an “easy 2 miles around Spooner Lake.” As you can see, Spooner Lake is very pretty. While situated at a good 7000 feet in altitude, the couple of miles were deceptively easy. The scenery was lovely. And everyone unwound from the previous day’s travel. Our shake-out run was followed by breakfast at Zephyr Cove – home of the bear-coffee-mug – and which offered a darn good cuppa joe, as well as a breakfast that would fill a starving lumberjack full up.

Packet pickup was at the Lake Tahoe Resort Hotel, where Rogue promptly showed up (on time!) early and were kicked out of packet pickup while organizers figured out last-minute details. Many of us walked away with our sweet duffle bags and singlets. As you can see, many of us showed our team spirit, but somebody failed to wear his Rogue Tahoe t-shirt!

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Carbs were consumed; beer drunk. And before too soon, our weary group turned to their early-morning preparations. Singlets and shorts were laid out with care. GU and Shot Blocks were neatly stacked and stored. Shoes lined up like sentinels by the door. Lunches made. And alarm clocks set. The coffee pot was primed and ready to fly.

Chapter 2 – Who’s On First, What’s on Second?

Before covering the 3 days of running, I want to introduce the cast of our Tahoe tale, as well as define some of the terms used by our runners. Tahoe weekend consists of a variety of races and combination of races. As the name implies, the Tahoe Triple is three consecutive days of marathons sequentially circling the Lake. The Tahoe Trifecta is three consecutive days of Half-marathons, aligned with the marathons. The first two start with the marathoners, while the last day’s Half is staggered in time and start location so that everyone shares the same finish line. The Tahoe Super Triple consists of two consecutive days of marathons (the same two as the Triple) BUT with an all-the-way-around-the-lake ultramarathon of 72.6 miles thrown in at the end. Runners of the Super Triple start their second day with the other marathoners. Then that same evening close to dusk, they gather to complete the ultra marathon distance through the night and into the next day. This is timed to have the marathoners and Ultra runners on the last 26.2 mile course at the same time!

There were several teams of Rogues covering the various distances:

  • Trifecta – Jenny Bowden, Angela McKnight, and Denise Ewers
  • Triple – Carolyn Mangold, Victoria Nickell, Caitlin Rogo, Natasha MacNevin, and Steve Hamilton
  • Super – Michael Wedel

Additionally, Coaches Amy Anderson and Mark Enstone supported the runners as crew for the first two days of running, and then they both raced the last Day 3 marathon.

Michael brought his own crew of Rachel Theriot, who raced the first day marathon with us and won first female (her third ever marathon!) and Chris Chuter, a Rogue working in the Bay Area, who gave freely of his time to support us all on the last day of racing.

Each and every one of these Rogues proved just how AWESOME they are, so many times over, that it is hard to capture in words.

Chapter 3- The Race is On

(Race maps are here: http://runtahoe.com/content/marathons)

Day 1 – Emerald Bay Marathon: http://runtahoe.com/sites/default/files/eb_marathon_map.pdf

The first day started early with The World’s Best Crew Ever™ (coaches Amy Anderson and Mark Enstone) driving us to the Emerald Bay starting line, at the top of (again, very appropriately named!) Inspiration Point. Located at approximately 6850 feet above sea level, it provides an awesome view out over the Lake. In the cool darkness under an almost full moon, we took some pretty amazing pictures.

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I eyed the other runners: “very competitive and intimidating,” I thought. “A lot of Marathon Maniacs shirts,” I thought. Many seemed to know each other, and were back for their fourth or fifth year in a row. “Who would do that to themselves?” I asked myself.

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The start of the race leads to a quick and steep descent through a couple of sharp switchbacks, dropping approximately 500 feet in the first three miles. Quickly, we transitioned from road to a quiet trail through the forests around Camp Richardson and Pope Beach (finish line area for Day 3) and into the picturesque residential area around Tahoe Keys and South Lake Tahoe proper.

As a True Believer in negative splits, I enjoyed stopping off to capture photos (along with Jenny, Natasha and Caitlin) of some truly important landmarks (e.g. Texas Avenue). The day was warming nicely as we pulled into Lakeshore Blvd, where the Half finish line along the beachfront looked decidedly inviting.

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As we pulled out of the half-way point, we started slowly to climb and crossed into Nevada. As the day warmed, we worked our way along the Lincoln Highway, and passed the previous day’s (and soon to be team favorite) breakfast joint at Zephyr Cove. As we climbed away and up, I started to feel the effort. I was somewhat surprised (!!) to find that my body was not responding as usual to my level of effort. By Mile 24, I was not a happy camper. But thanks to the super-human support (and red cheer leader outfits – or was I hallucinating?) of The World’s Best Crew Ever™ and the encouragement of my teammates, I finally made it to the finish line at Spooner Junction; a climb of approximately 700 feet in the last four miles to an elevation of 7067 feet.

Ok, thank goodness that is over! Surely this was my worst day? It could not possibly be worse than that in the future, could it?

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As we returned home, we divided up the chores: dinner, laundry, etc., and I made my peace with Day 1. If I was really lucky, I would sleep through the next 48 hours and magically awaken on the flight home, I thought.

Day 2 – Cal-Nevada Marathon:

http://runtahoe.com/sites/default/files/cn_marathon_map.pdf

By some miracle, I woke up the next morning not dead, donned my running shoes, and headed out with the rest of the team to take on Day 2. Luckily for me, the Cal-Nevada marathon is the easiest of the three marathons. We are all familiar with “recovery” runs. But if there is there such a thing, this was our “recovery” marathon.

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Starting at the finish line from Day 1 at the same 7000 feet mark, the course takes a nice, easy downhill for the first 13.1 miles into the town of Incline Village. As we clicked off miles, we not only enjoyed the views and took some happy-looking pictures, we whiled away the miles with alphabet games to take our minds off the distance (“A is for Alice, an architect, who dates Adam, who lives in Alaska …”) and must have discussed the finer points of my imaginary lunch – macaroni and cheese – for at least a 100 miles.

As we rounded the corner and headed into town, we had to dodge falling pine cones (seriously – the size and weight of coconuts) and headed to the Half finish on … (yes, you guessed it) Lakeshore Blvd (a different one.) By now, I was beginning to recognize the pattern in naming conventions around the Lake.

Lakeshore Blvd, it should be pointed out, is the Waller of Lake Tahoe. It just seemed to keep going and going. And again, the happy smiling Half finish line by the beach was very inviting.

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As we pulled away from the Half finish, we encountered today’s first hill at Mile 14, and I felt so much better as I passed one of those Marathon Maniacs shirts. As we passed the last few casinos (on the Nevada state line) I crossed back into California, and passed the only Tex-Mex restaurant I saw the entire trip. (Sure, I thought how great a margarita would taste right there and then, but decided that running was my job for the moment.) The next few miles took us through some rolling hills, more reminiscent of Austin, and several small towns. I finally settled into leap-frogging back and forth with one of the other Triplers, Mario from Mexico. Every mile, I would see his wife sitting in her car waiting to offer Mario some water or snacks … and we passed each other multiple times along the next several miles.

People are quite friendly to runners on this route. I often got asked what this “Rogue running thing” was all about, and a young lady and her son (eating ice-cream) asked what race we were running. I felt obliged to catch my breath and explain in detail, all the while eyeing the ice-cream and plotting an exit route should the temptation to grab it out of his hand become too great to resist.

Ice-cream free, I headed into the bustling home stretch along Commons Beach and into the parking lot that marked the finish line for Day 2.

Day 3 – Lake Tahoe Marathon: http://runtahoe.com/sites/default/files/ltm_map.pdf

The Lake Tahoe Marathon is the largest and best-supported marathon of the three-day event. Today, we were crew-less, as Amy and Mark were also racing. Also, it differed in that the Half started 2 hours later at the midpoint. The idea is that everyone will run the same last 13.1 miles to a common finish line on Pope Beach, with the time delay giving the marathoners a chance to see the Half marathoners arrive at roughly the same time. Another interesting twist was that today, the roads would be closed – which we later saw as a huge line of cars and trucks backed up when we got close to the finish line. And last but not least, the course was way harder in the second half than in the first – with two very large hills leading into mile 20, and cresting back at Inspiration Point. (See the course profile below.)

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Before starting, we called our missing team-mate who had broken her ankle and was struggling to recover in time to join us in Tahoe. Unfortunately, despite an amazing effort and spending hours aqua-jogging every day, the doctor forbade her from coming back in time for this event. So, just to make sure she knew we missed her, we gave her a call before the start on this last day.

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We started on wet grass amid sprinklers … and headed out to the Mile 26 marker. What? Oh, yes, on the last day, mile markers count backwards J Actually, I now wish this was true on all future marathons. This was such a great boost at mile 20.2 when I saw the Mile 6 marker. (Backward math, at 7000 feet, and after running up bloody great big hills during your last marathon, is quite difficult I will have you know!) The first 13.1miles was cool and shaded. I had a great race plan: run the fun stuff, and walk the big hills! So I stretched out and ran the first Half at a nice pace, passing many of the marathoners along the way, and knowing they would probably pass me as I struggled up the hills.

At about the 18 Mile marker (about 8 miles in) I saw Michael and Rachel, with crew member Chris. It was great to see Michael who was into the last portion of his all-the-way-around-the-Lake ultra. I got to hear about the bear adventures and catch up with how things were going. Soon after, we parted ways, and while I could not see Michael, I knew he must have been close, as I saw Chris at the side of the road with his buffet of snacks and drinks many times over the next few miles. Thanks Chris for the potato chips and ice! Screen shot 2014-10-22 at 11.42.59 AM

The first climb comes with warning signs and bagpipes. And as I got to the top of the first hill, I saw Denise and asked how the other Trifecta ladies were doing. Then it was down the hill to Emerald Bay and the Castle, with some amazing photo opportunities along the way. This part of the course is probably the most scenic, and hardest, as it leads back up the second hill to Inspiration Point at about mile 20 (or Mile 6). Again, I stopped at the top to take photos and eat some jelly beans.

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While the last six miles of any marathon is tough, I thought that it would be literally downhill from this point to the finish line at Pope Beach. I slowly worked my way down the switchbacks that had been so much fun the first day, and made it to the trail. Very luckily for me, both Natasha and Caitlin caught up with me over this fairly flat last portion of the course. It seemed to me that random people would shout, “Triplers coming through!” as we slowly closed those last couple of miles.

As we turned onto the last-last-last “just around the corner”, it was such a relief. We crossed the finish line holding hands … and then had to back up and do it again for the photographer to catch the moment!

Ahead of us, Amy, Mark and Michael had great finishes. We all regrouped on the beach, cooled off our sore feet in the soothing Lake, and gathered our bling before heading back to the condo and started to celebrate.

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That evening, we headed out to celebrate with pizza and beer (and there may have been several cookies too!) We all ended up by the beach around an open fire – the perfect ending to Day 3.

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Chapter 4 – Au Revoir Lake Tahoe

If you have run a marathon, you are probably familiar with the thought process that I now went through: I am never ever doing that again! And just as I did after my first ever marathon, I thought I would never want to train or race another marathon ever again, no matter have the desire to improve my time or train for one with hills! But, as you all know, those fleeting thoughts are quickly replaced with, when can I do that again? I could have done X so much better. And I could train like …. So, as we packed up and made ready to leave – after one last, HUGE breakfast at Zephyr Cove – I slowly realized that I would be back one day. Recovery has been slow, and so far, I am feeling great. And the response from the rest of the Rogue community has been outstanding. No, I really do not feel #badass, but sincerely, thank you for that anyway. I am more amazed by the accomplishment of everyone else who ran; the smooth execution and planning by our Fearless Leader, Carolyn; and the amazing support form Mark, Amy and Chris, without which everything would have been impossible. Even as we talk about the trip among ourselves, it still feels somewhat mystical and dream-like. “Hard to believe” just seems too flat an expression to capture the totality of the experience. And, importantly, it has reset expectations on my own capabilities and limits.

So, if someone offers you a “triple” one day, I hope you will stop and take the time to seriously consider it. Sure, it requires a little specialized training. But I believe anyone in the Rogue community is capable of training for and running a Triple. Yes, you. I mean you.

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