Drink up: a goal reached, a challenge issued

One year ago, we posted a blog exposing the fact that Rogue used a total of 215,000 paper cups (that’s 795 pounds!!) in 2011, and challenging you to help us reduce that number in 2012.

Well, if there’s one thing that Rogues know how to do, it’s how to take on a challenge and reach a goal. This was no exception! Thanks to your efforts, we cut our paper cup usage in half, to 110,000, despite having more runners than ever enrolled in our training programs!

Of course, we think we can do even better. We see more and more of you running with handheld bottles or belts, but we want to see more. Besides the obvious environmental benefits, these bottles can make a significant impact on your training and racing performance, especially in the summer.

Most runners lose 1-1.5 liters of water per hour, likely more during these hot & humid months, and should be drinking about 10 oz every three miles in order to stay hydrated, sufficiently cooled and performing optimally. Losing just 2% of your body weight through sweating (that’s just three pounds for a 150 pound runner) has a significant impact on performance.

Carrying a handheld bottle or wearing a belt allows you to drink steadily throughout your run, which is much more effective than flooding your system at each water stop (not to mention easier on the stomach). Besides, how much water are you really taking in with those little cups? Not much.

Another benefit: handheld bottles provide extra storage space for the necessities – gels, salt tabs, car keys, a few dollars. The bottles available are ergonomic, lightweight and literally fit like a glove – a comfortable and convenient way to make your training runs stronger, your races faster and our paper waste lighter.

Both Rogue stores have a variety of handheld bottles available, and the best choice is the one that fits your hand most comfortably. There is an array of other hydration products, however, from backpack-style packs to electrolyte supplements.

Several recommendations follow:

Nathan Vapor Wrap

A great option for those runners away from water for multiple hours!

Features include:

*2 L hydration bladder

*A wraparound style that hugs your upper back and shoulders for a secure fit

*Cargo room for a jacket or other gear

*A pocket for a water bottle on front strap

*A detachable cell phone pocket

*A side zip pockets for nutrition

*Men and women-specific designs, ensuring a perfect fit

 

  Ultimate Direction SJ

UD boasts the newest in lightweight hydration! Features include:

*Two front loaded bottles instead of an interior bladder

*Lightweight divided storage compartments

*Safety whistle

*Front pockets for nutrition and accessories

 

Fuel Belt Revenge R20 and R30

A minimal hydration belt with the following features:

*Once size fits all

*2,3,or 4 bottle options

*A storage compartment for keys and gel (add on pockets available)

*Economically priced

 

Succeed S-Caps

*The only vegetarian salt tab!

*Helps reduce cramping

*Includes buffers to help with nausea

*Offers sodium and potassium electrolyte replenishment, which is a necessity for heavy sweaters in our humid climate.

*Can taken before and during exercise

 

E Gel

*Offers 150 calories compared to 100 in most other gels

*Includes 237 grams of sodium (nearly double that of Gu Roctane)

*Includes 85 g potassium (50% more than Gu Roctane)

*Offers essential amino acids as well as vitamins A & C

 

Rogue Running has two locations:

Downtown Austin: 500 San Marcos St. 78702 / 512.493.0920

Cedar Park: 2800 E. Whitestone Blvd. 78613 / 512.777.4467

p.s. Have you ever lost the LOVE?

An email from Jacqui, Aussie Scott’s childhood neighbor:

Hi Scott,
I’ve been dreading this email, trying to hold off in hope that my motivation and fire in the belly will have come back already. I haven’t enjoyed running for a while now, probably six months. Every run is a chore and it’s making me grumpy and stressed from the pressure I have been putting on myself to perform at a higher level than I’m able.

Even the 30-40 minute runs have felt like a long hard slog. I have been trying to use outside sources like yourself and my friends, entering races, watching Ironman etc. to try get the spark back, but that just has to come from within. As soon as I said I was taking a break I felt a massive weight off my shoulders. I am still having a couple of trots a week but no more than 20 minutes tops.

I am hoping I will rediscover the love real soon and can be motivated and WANT to run, and compete and flog myself day in and day out because I know I do love that feeling. At the moment, though, I don’t. I know there is a sub-3:00 waiting for me at some stage. Yes I may overthink things way too much and  have a screw or two loose, but what runner doesnt? I also know that when I love running, all of this stops!

Thanks for your understanding Scott.

PS. Have you ever lost the LOVE?

————————–
A response from Aussie Scott

Hey Jacqui,

I love your email! I respect honesty even when the news may be hard for you to put on paper. Don’t sweat it, you will be back, I feel it!

Let me give you the long story of my marriage to the sport of running. It’s definitely a LOVE/HATE relationship but we are still together after 15yrs!

Yes, I have lost AND FOUND the love for running many times. Once I started competing at a national level after four happy, successful years at Oklahoma State, I wasn’t the same runner. I had lost my team, I was on my own and I was living and training under Tommy Paton, my high school coach who got me to a second place finish at the National X-Championships. I knew he could help me get the results. But this time I was married, had bills to pay and running was only a stress reliever for me; it was hard to maintain 140km weeks. I started running halves, and after about 6 months I finished as the 5th Aussie at the National Championships at the Gold Coast Half Marathon in 66:03.

Tommy and I decided I would train to race the marathon. Seven months after that decision I was selected to represent Australia at the Hong Kong Marathon as part of the Greatest Race on Earth (Four Marathons in Four Countries in Four months, with four 2nd tier national athletes selected from each country). I ran a disappointing 2:27 after expecting that I would break 2:20 on my first attempt (how many people have made that mistake of thinking they will nail their first marathon)! I should have known better, but found myself with the lead Kenyans at the half way point – big mistake! After the race I lost all motivation and the lost the “love” for running. I jogged for about 3 months with no planned workouts or long runs, just looking to get the love back. I didn’t find it!

So I quit running, I quit Tommy, I found a full-time career-based job and basically told everyone that I was done competing and done with being coached. Little did I know that my love/hate relationship with running took a turn in a good direction, I starting “jogging” without the stress of letting others and myself down, just going out and doing whatever, whenever.

Of course I was too competitive with myself to do nothing. During this time I had met some great people who were big on adventure racing, so I got myself a mountain bike, a K1 racing kayak and a Surf Ski and starting training.

The adventure racing was all about finding something different to compete at. I brought in a few good results, but overall the people I trained with were so superior at cycling and ocean kayaking that my running didn’t make up the difference and overall I wasn’t competitive. But, most importantly, I was enjoying running and getting motivated to do something bigger.

I starting competing in my local Geelong team and noticed I hadn’t lost much speed, so I decided to started coaching myself and run a marathon or two before the love died again. After two years of no serious running, training or racing I ran 2:29 for second place at the 2009 Great Ocean Road Marathon. Because I was the first local guy I got a free trip to Japan to represent Geelong, and eight months later I ran 2:27 there and was happy with the result. I was enjoying running!

After Japan, I started build a plan to break 2:20 at the National Championships. I ran 2:23 at the next Great Ocean Road Marathon. I was 100% excited about running again, the National Marathon Championships were still five months away and I was ready to race tomorrow.

Mark Tucker talked me into racing a marathon in Sydney three months later, for cash prizes as the course was hilly and ran on a footpath along a highway. At this point I wish I’d had a coach to talk me out of it, but I was fit and wanting to compete! A pack of six Kenyans showed up, but 3 of them dropped out at the halfway point as two other Aussies and myself were feeling good and they assumed they couldn’t beat us and would finished out the prize money spots. Anyway, as the pace picked up I got dropped and really had to grind to finish in the last cash spot,which was just enough to pay for my trip. I was dumb, upset with myself and now only three months from the National Champs,

After rebounding with a half marathon, I got excited about Nationals and believed I was in shape to get my time. I ended up running a strong race but couldn’t hang with the leaders;  I had to settle for 2:20:37, finishing as the fourth Aussie. I was happy considering that I hadn’t been smart about coaching myself; I had progressed and was happy with running so it was good.

Anyway, I wanted to share this with you and hope that you find something that helps you reignite your passion and love of live!

-Scott Rantall————————

Aussie Scott coaches PR like an Aussie, an ongoing training group in Cedar Park for various levels of runners hoping to improve in the marathon, half marathon, 10k, or 5k.

There is no 90 day challenge…the challenge is life.

by Andria Nichols

If I had a nickle for every quick weightloss shake, pill, plan, book, or promise I have run across, I would have spent far less money on quick weightloss shakes, pills, plans, or promises. You all know what I’m talking about, I see them daily in my Facebook news feed. The horrid before pics of “Sally,” wearing her stretchy cotton shorts, her ill fitting t-shirt, and standard long, frizzy, disheveled hair. Flash forward 2 months into Sally’s new shake, diet pill, awesome book recommended by Dr. Oz, and she is suddenly 50lbs slimmer, has gotten a grasp on fashion, and obviously a trip to the salon. How can we not be sold on Sally’s amazing transformation? How can we not be sold that purchasing this same magical product will give us the exact same results? I mean, as people, we are into instant gratification: Drop weight quickly with as little work and diet change as possible. Will these shakes, pill, and plans work? Possibly–but the minute we go back to our standard shake-less, pill-less, book-less lives, well, we quickly go back to our “before” pics…bad hair and all.

I have fallen for these amazing weight loss adventures many, MANY times over the last 14 years. I have fasted, juiced, pill popped, and choked down many protein shakes. I revel in the 2-3 months of weightloss success until reality slaps me in the face (or bank account) and I am stopped mid weight loss. I have low carbed myself straight to South Beach, rocked my 90 day Body by Vi challenge, slurped down green tea by the gallons, and in the end, failed miserably. It wasn’t until I grasped the concept of eating properly and exercising that I finally starting seeing and maintaining my results. Granted, it has taken me more than 90 days to start looking more like an after picture and my hair probably still needs work.

The truth is, there is no “quick fix” to weight loss, at least not a healthy quick fix. Of course we all want to see “Biggest Loser” numbers, but, we don’t have a Jillian Michaels chasing us around some fatty ranch. We are left to our own devices and forced to hold ourselves accountable. This brings me to joining a running group when I started losing steam at the gym. I needed others to push me to that next level and after a quick stop at Rogue Running, a local running shop, I was told I needed to “get off the ‘mill and start hitting the streets.” Twenty minutes and $35 later, I was signed up for my first Intro class. I was totally stoked and petrified on my first day of class-especially since it was combined with tall, svelte, hard-bodied runners in their super cute running gear (they were in the marathon groups). I nervously stood in a corner awaiting instruction: “Run 10 minutes out and 10 minutes back…Welcome!” Easy enough, right? Well, the problem with “the ‘mill” is the lack of curves, hills, and outdoor elements–I was used to doing an easy 30 minutes in climate controlled surroundings at the gym, but hitting that 35 degree outdoor cold and the first hill, I kinda wanted to die.

Every “quick fix” in me wanted to quit…isn’t there a magic pill that will make me faster, leaner, able to wear tight compression shorts and just a sports bra? So after my first month, I decided to sign up for the group again, then I signed up for the Basic Training group a month later. It has now been 4 months and I have gone from chubby newbie to less chubby intermediate runner. I went from “10 minutes out and 10 minutes back” to completing a 10 mile race and winning 2nd place in my age division at a recreational 5K last weekend. I have learned that there is nothing like the pride of pushing yourself through the “I can’t” to the “I just did.” There isn’t a shake, pill, or diet book in the world that will make you feel the same way. Sure, I could slurp down those damn protein shakes and probably lose some inches, but, it’s not going to get me through the half marathon I signed up for in July.

Whenever I feel discouraged I look back at old pictures. I remember my first obstacle race in November of 2012, I remember being one of the bigger girls there, I remember the bruises and tears shed as I got over each different challenge, and I remember wanting to collapse when I crossed the finish line. I did the exact same race again in March–30lbs lighter, a lot more training under my belt, and a hell of a lot more determination. The bruises were far fewer and the beer at the end was far more satisfying.

I don’t consider my eating habits a “diet,” rather, a life change. As much as I would love to grab a burger, I know that’s my gateway drug back into crappy eating habits and stretchy pants. I love being able to walk into the Gap and NOT reaching towards the back of the rack for my size–I’m more towards the middle now. I know that hard work and determination has gotten me almost 80lbs thinner and under 200lbs for the first time in over 10 years. I know that even on my worst day, I can proudly say I have done this on my own, nothing magic has happened. I can also say, other than the cost of my running group, I haven’t had to pay hundreds of dollars to drink my meals or starve myself with diet pills. Sure, my after picture isn’t quite there, but, it’s a hell of a lot closer than it was 3 months ago.

Those of you on a similar mission, here’s my advice: keep going, you’re going to hit highs and lows, you’re going to plateau, you’re going to get pissed off, you’re going to feel discouraged, and you’re going to want to give up from time to time–don’t. Find your nitch, whether it’s yoga, zumba, running, walking, pilates, or crossfit. Learn how your body works and what it loves, stick with it…give it a month, then give it another month. Keep moving forward because you can’t give up. It’s so tempting to try the next big diet fad, I have to resist constantly (I’m only human). The rewards to this life is endless–from smaller clothes to adventures in healthy culinary experiments. I have gone from a meat loving, carb loading, cupcake eating chubster, to a veggie munching, fruit ingesting, gluten free cupcake eating fluffster. I have given up Monday nights in front of the tv and willingly traded them in to have my butt kicked in a Rogue core class. I have stashed the size 24 jeans to the back of my closet and easily zipped up a pair of size 12 rockstar capris. I started my new life in July 2012 and haven’t looked back, even when it got really really hard.

My goal with this entire blog to is to not only chronicle my voyage, but to share with others that there is hope. You can go from the brink of health despair to health success and you can do it with grace (or look like a cracked out porpoise, which I often resemble). When you cross those mini finish lines in life, they will be far more satisfying than that awful shake, trust me.

Andria trains with coach Jimmie Vaughn at Rogue Running in Cedar Park. Read more about her journey here.

Marathon High: New Season, New Goal

Jeff Knight coaches Team Rogue el Jefe, RogueAC and is the current director of Marathon High. He is a (running) nerd and loves using parentheses. Note: lab coats not provided.

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Training Bonus.
If I run, I get to eat a giant plate of hash. (http://rebecaelisa.wordpress.com/2012/02/29/austin-city-food-guide-diners/)

We all know (or will some day learn) that training for a marathon is more than just crossing a finish line or getting a medal, even if some double as a wine opener. There are a lot of “training bonuses”.  Marathon training is friendships, happy hours (i.e., a socially acceptable form of  “I’ll have a few drinks before dinner”), brunches (i.e., a socially acceptable form of “Ill have a few drinks before lunch”), long runs together and all the other things that bring us back to the training. Think about that for a split second.

As many of you know, Marathon High seeks to bring the marathon experience to underserved students in Austin — minus the happy hours and brunches! This previous year (our first year!) was a resounding success. We saw not 5, not 15 but 29 high school and middle school students complete the Austin Marathon or Half Marathon. Now, think about that for a second.

Photo donated by http://www.sarahbremerphotography.com

Next year, we have a new goal…a new PR. And that PR is centered on providing worthy and constructive “training bonuses” in conjunction with our run training.

Let me give you a sneak peak…..

Urban Roots ATX

(urbanrootsatx.org)

Urban Roots is an organization very similar to Marathon High.  We both have the similar mission except they using farming where we use marathon training.

In 2013-2014, we plan to take a field trip to the farm where Marathon High runners will learn about sustainable agriculture, healthy forms of food and experience the beauty of the true “farm to table” idea; all from their peers that work the program.  In return, we share the gift of running with their student workers.  Both sets of students gain a small, life-shaping experience that they’ll never forget.

The Trail Foundation

Eastside trail extension (artist rendition) via TTF website.

We all know and love the Lady Bird Lake Hike and Bike Trail. For the Austin runner, this is our old friend.  It is like a good pair of leather boots. We may stray for awhile but when we return, we are welcomed with open arms. Well, this old friend is growing some and learning a few new tricks.

The Trail Completion project is well under way and by this fall the progress (and excitement) will be very visible.  The planning and preparation for this project has been truly awesome.  There are entire ecosystems that have to be considered for a project like this. Trees, fish and animals. Errosion, soil content and traffic patterns. The list of things is endless and crazy interesting!

Marathon High is partnering with the The Trail Foundation to learn about this project. As users of the trail, our runners are the next generation of trail stewards and what better way to gain an appreciation, or a sense of responsibility, than by seeing this project in an up close way. This coming year Marathon High will experience guided canoe tours of the project, lead by engineers and project managers; laying out the “whys” and “hows” of the project.

Whole Foods Market Cooking Classes

Accessing inexpensive produce from farmer’s markets programs like Urban Roots ATX of Green Gate Farms is one thing, preparing that food is another thing. After seeing the source of good foods, our student will learn how to cook those same foods in an easy functional way.

We’ve partnered with Whole Foods to use their chefs and kitchen space to give our students real life experience preparing wholesome foods with ease.

Whole Foods Lamar via Tumblr

Girls on the Run

If you don’t know GOTR, you should.  They are like Marathon High for elementary school girls. As a national program, we aspire to reach their level of expertise and programming.

Marathon High has partnered with GOTR to give back.  Returning MH runners will get the opportunity to teach a younger generation about running. By attending GOTR workouts and races, our runners get the chance to mentor students in a new way through something they are passionate about, running.

(http://www.gotrchicago.org/)

So, who is excited about the next goal?  With all new goals, training starts now, in the off-season. Like you need training partners and running buddies, we need you. Help us take the first step toward achieving our new goals by supporting our Marathon High + Groupon Grassroots Campaign.

This Thursday (May 16^th), purchase a $10-Groupon here.  Share the link of Facebook, Twitter and through email. Get your mom to buy one, your coworker, your imaginary friend and your dog. It doesn’t take much for our staff to make these dreams a reality but it takes some.

Help us Share the High starting this Thursday because I love new PRs!

 +

You Got It!

by coach Jimmie Vaughn

As coaches, we all have that little thing that keeps us running and we hope it infects our runners. For me, I approach many aspects of life in a particular way, and running is no different.  I look to keep everything challenging, playful, fun, and most of all, something I can win.  Of course, you can’t win everything unless your only competitor is yourself and you set realistic goals.  Once you start aiming at targets too far in the distance, the avenue will close for road work. 

Bergman + sweatband

Last December I was challenged to write one blog per month. May began, and I was out of ideas. Typing words became more difficult than Marc Bergman going on a run without a sweatband. I honestly had no idea what to write about until I received an email from one of my runners.  Maybe I just got a “Get out of Jail Free” card.

This particular runner struggled with “new runner” pains for several months, and it almost sank my battleship because no matter what help I offered, she still was struggling.  I could tell she had the drive to be a runner; we just had to overcome a few obstacles in order to make running less of a chore.  I have to give her credit, because she more than stuck with it and has continued to run when many would have thrown in the towel.  I’m always proud of my runners, but the ones who overcome the larger obstacles make me the most proud.  And to date, I have not had a runner more determined than this gal.  Maybe it’s because she met some great friends in her group, or maybe her coach had her diggin’ deep…let’s go the friend route.

After 19 months of coaching and never having been in these type of waters, this particular runner emailed me and stated, “From the end of March until now, I’ve seen a lot of improvement, and I mean night and day! I was miserable in January and February when I first started but I’m so happy I stuck with it. Now it’s almost like a game, I want to see how much faster I can get every week.”

When I read that she saw running as a “game”, I actually blurted out “Sonufa*&%$@! Someone finally GOT IT!” Finally I got someone to view running as I do.  When running becomes a game, all the work becomes effortless.  It no longer is a chore, a job, or part of a program that you have to go through the motions with.  It has become a realistic target with a realistic bull’s-eye.  It becomes something you want to do, and something you miss when you can’t.

Patty, at a time when I questioned my coaching, I THANK YOU.

Treat everything in life as a game that you WILL win, and you will!

Marathon High Partners with Groupon Grassroots to Raise Field Trip Funds

Today Marathon High and Groupon Grassroots, the philanthropic arm of Groupon, announce the launch of a local campaign to help at-risk youth experience sustainable, organic agriculture through field trips to local farms and then learn the ease of preparing healthy meals at local kitchens.

The Marathon High Field Trip Fund campaign will be available on the Groupon Grassroots page beginning on Thursday, May 16th at 12:01a.m. and running through Wednesday, May 22nd at 12:01am. Utilizing Groupon Grassroots’ collective action model, Groupon subscribers can pledge support for the youth wellness initiative in increments of $10, with each $10 providing funds for van rentals and transportation.

Marathon High Field Trips help us maintain our main objective to teach at-risk youth healthy life skills and self esteem through running. Marathon High Field Trips will enhance the program as it ties in the four pillars of Marathon High: foster social responsibility, create a framework for academic success, cultivate high self esteem and generate healthy habits that establish permanent and authentic life changes in participants.

“We’re excited to leverage the collective action model of Groupon Grassroots to raise support for the Marathon High Field Trip Fund,” said Jeff Knight, Director of Marathon High. “We look forward to creating new awareness for Marathon High as one of the local organizations in Austin to be featured on Groupon Grassroots.”

One hundred percent of the Groupon Grassroots campaign proceeds will be used to provide funding to accommodate transportation for two off-site activities!

About Marathon High

Marathon High is a free, 5-month after school training program designed to give students who would not normally participate in standard interscholastic sports a chance to complete the Austin Marathon. The program consists of three training days per week including two after-school runs and one Saturday run. Students participating in the program get the incredible opportunity to be coached by Olympic-level runners that are a part of adidas/RogueAC.

About Groupon Grassroots

Groupon Grassroots uses collective action to gather support for worthwhile causes and produce tangible results for local organizations.

How you can help: 

1. Subscribe to Groupon (http://www.groupon.com/subscriptions/new) in Austin, TX before the campaign launch.

2. Visit the Groupon site on May 16th when the campaign launches.

3. Be the first to give by supporting the Marathon High Field Trips Fund and spread the word to friends and family, encouraging them to do the same!

4. Leverage your Facebook and Twitter sites to share this information! Be sure to tag Marathon High (@marathonhigh), Groupon Grassroots (@grpngrassroots) and/or Groupon (@Groupon).

<p><a href=”http://vimeo.com/61031065″>Marathon High</a> from <a href=”http://vimeo.com/user16390712″>Sarah Throop</a> on <a href=”http://vimeo.com”>Vimeo</a&gt;.</p>

Rogue D’Vine: The Nose Knows

Austin’s finest marathon training group, Rogue Running, marries together the sport of running and their passion for wine. This short video highlights the idea behind the training group and the focus of the 2nd pairing among the team.