Meet Coach Robyn

By Coach Jimmie: 

Up to this point, I’ve done a pretty good job at introducing you to myself, Aussie Scott, and most recently Parmer Brown as an attempt for the Rogue community to better know the Coaches in Cedar Park.  Sorry Aussie, this ones not about you because they ALL cannot be about you.  Anyway, we have a Coach at Rogue Cedar Park who does her job each week and many have not had the opportunity to get to know her.  So what better way to get better acquainted with someone and  their trade than to have it presented Jimmie style!

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Who is Coach Robyn.  Well, she’s this crazy fit chick that teaches Rogue Core twice a week in order to help all runners in their respected programs become  stronger. Image She works all those ancillary muscles needed to push our bodies to the next level while running.  Coach Robyn is so fit, not only does she instruct the classes, she participates in them as well!  Heck, when I cover for her I sit back and just run a stopwatch and tell the participants what to do.  I always tell my new runners, “I can run all day long, core not so much.”  Some call her “The Punisher”, or “Dr. Evil”, or  (oh wait, that’s just me), but her primary objective is to provide a satisfying workout while having fun.  I’ll be paying for that won’t I Robyn?

Even though she shies away from it, Robyn is a Rogue Marathoner (if you’ve run a marathon, you ARE a marathoner missy). Image She is married to James Rogers, an Aussie Scott protégé (nope, still not about you Mate), has two Rogue apparel wearing kiddos, and can be seen quite often at local races cheering all of the Rogue population on.  Robyn is very supportive, and makes every Rogue comfortable regardless of their level of fitness.  This Longhorn, oops I mean Aggie, is an ACE certified fitness instructor and takes great pride in putting together routines that will leave some curled up in the fetal position lying in the back corner of the shop possibly with a thumb in the mouth (Hi, my name is Jimmie – I’m not ashamed!).

My decision to write this particular installment came from the many Intro runners that ask me, “just what goes on at core?”  I’ve always tried hard to come up with an answer, but could only acknowledge that its not 45 minutes of crunches.  I’ve attended core many times, yet still cannot put into words just what goes on for the class.  When in doubt, go directly to the source and so there I went.

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Here is Robyn’s take on core:

Core class is a 45 minute workout designed to strengthen muscles used during running. The goal is to prevent injury by using proper alignment, good posture, and muscle support. Cardiovascular endurance will also be on the agenda, making this a total body, cross-training experience. The exercises can be modified for the beginning runner/exerciser as well as the experienced marathoner and everyone in between. Bring a water bottle and expect to SWEAT. Expect to be pushed. Expect to be a little uncomfortable. If it hurts, that means it’s working.

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If you want to be trained by one of the most fit Coaches Central Texas has to offer (okay Aussie Scott, a Coach not named you), show up on a Monday night in Cedar Park at either 6:00 or 6:45 and let Robyn provide you with a workout you won’t soon forget.  Who knows, you might just see me there lying on the floor just hoping to catch my breath.  Personally, I think me and Aussie are going to recruit Coach Robyn as we still have yet to catch us a Parmer.

Oh, I almost failed to mention.  Wanna see just how fit Robyn is?  Show up and watch her complete this one armed push-up thingy (technical term) without breaking a sweat!

 Here is a video of us showing off Robyn in action! 

Best New Shoes of 2013

by Chris McClung

wave riderMizuno Wave Rider 16 – Best Update

Mizuno’s Wave Rider has been a favorite of runners since its first version. The shoe has a firm but smooth ride with a forgiving upper that keeps your foot in place while still fitting a wide variety of feet.  Version 15 of the shoe was its best iteration yet, until Mizuno topped itself with this latest iteration. Version 16 has the same midsole and outsole that everyone loves (from Version 15), but the shoe now has an all-new upper that weighs a full ounce lighter than the previous version. The shoe dipped under 10 ounces, which puts it on par with many lightweight shoes that have much less cushioning. By using new materials and making small changes such as reducing the size of the logo on the in-step, Mizuno dropped the weight of the shoe without compromising the cushioning or feel of the shoe under foot. And, if you can cut a full ounce from each step without changing anything else, why wouldn’t you?!?

 

launchBrooks Launch – Best Return from the Dead

The Launch has been the best-kept secret in specialty running since its introduction three years ago. It was so good, in fact, that Brooks made only color changes to the original design until they famously announced that it was being dropped from its line, with plans to end production in December of 2012. With the announcement, message boards and blogs exploded in uproar as many Launch lovers (read: fanatics) screamed for its return. Brooks finally heard their cries, announcing in December that the Launch would return with throwback colors this month.

The shoe is elegant in its simplicity. Its midsole is void of many of the “technologies” that mark the signature designs of other more-marketed shoes, but the simplicity is what makes it great. It is lightweight at only 9.1 ounces, but with a cushioned feel that can support any type of runner. And, the ride is so smooth that your heel to toe transition in this shoe makes your stride nearly effortless at any pace. Long live the Launch!

 

boostAdidas Energy Boost – Best New Innovation

 

The Boost just debuted in February and, with it, Adidas is getting more attention in the running shoe category than it has in a decade. The signature component of this shoe is a newly designed midsole material that, according to lab tests from independent sources, has the most energy return of any midsole material ever placed in a shoe. The material is also reported to be highly durable and resistant to the effects of temperature that can wreak havoc on traditional foams, making it a great pick to combat the Texas heat. Putting it on, the shoe has a plush step-in feel, and when running, it can only be described as abnormally bouncy. The bounce feels strange at first but, after the initial shock-value fades, makes you feel like you can run forever in it. The upper is snug, flexible and fits a wider variety of feet than most other Adidas models with a more-narrow fit. Also, look out for two additional versions of the shoe coming later this year, the AdiStar Boost and Adios Boost, debuting in August and October, respectively.

 

1400New Balance 1400 – Best New Twist

The New Balance 1400, like the Brooks Launch, is known for its elegant simplicity, with a pure-foam midsole and no added bells and whistles. The shoe debuted last year to rave reviews. At 7.1 ounces, it is considered a “marathon racing shoe,” but the level of cushioning in the shoe feels more like 9-10 ounces, thanks to its innovative RevLite foam from New Balance that weighs 33% less than traditional foams. The high cushioning-to-weight ratio makes it extremely versatile to be used as a training shoe by some or as a racing flat by others. In June, New Balance will release a version of this shoe with a new competition-style upper that is also used in their super-light track spikes. This twist will drop another ounce from the shoe with no change to how the shoe feels under foot, permanently re-defining what it means to have lightweight cushioning. This, my friends, is not your father’s New Balance.

sayonaraMizuno Wave Sayonara – Most Anticipated Debut

In July, Mizuno is dropping the popular Wave Precision from its line, the original lightweight trainer, and replacing it with the all-new Wave Sayonara. Though the decision seems like a big gamble, it is a calculated risk forced in part by the changes to the Wave Rider mentioned above. With the Wave Rider now at 9.9 ounces, the Wave Precision was too similar at 9.5 ounces, so Mizuno is giving it an overhaul with a new name in the Sayonara. At Rogue, we can’t wait. Though we have not been able to try it yet, the Sayonara is reported to be over an ounce lighter than the Precision, with a more responsive ride and faster feel, all while maintaining similar levels of cushioning. If the fit is as good as the current Precision, which has the best-fitting upper on the wall, then these changes could be a recipe for our new favorite shoe. Hello to the Sayonara, good-bye to your running group friends after you lace on these new shoes this summer!

 See the published version of this article on page 12 of Naturally Fit Magazine!

The Elusive Parmer Brown

 

by Coach Jimmie Vaughan: 

 

As an update, Aussie Scott and I were able to locate a great Roadie and Sanger local, outside of Big Smoke only a few Clicks away from Rogue Cedar Park.  Lucky for me because I wouldn’t have been able to keep up with him had it been much farther.  Bloke is Bloody fast!  The place utilizes Dead Horse on their Brekkie menu, but unfortunately for Aussie once he got Gutful of Piss his only option was to use the Dunny.  Not sure the cleanliness on that one! 

Okay, now that we’re all caught up.

Typically, I choose to write mind blowing blogs that keep the readers wanting more.  Or, I guess mind numbing depending on what level of inebriation you find yourself in.  ImageFor this particular installment, I decided to attack a subject that some call a myth.  Not unlike Bigfoot, the Yeti, Aliens, or me running a sub-three marathon (wait, what!) I figured it was time to introduce the Rogue Community to Parmer Brown.  Some refer to him as “Naked Man”, but I’ll refrain from calling them out – Heather Dalton!  ImageThe Spanish call him Hombre Desnudo, while the German simply refer to him as Halb Nackt.  Personally, I’ve only witnessed him a couple of times but more and more Cedar Park residents are venturing into Rogue to ask just who this man without clothes is and why is he risking life and limb to run on a road no one should ever step foot on.

Let’s be honest here.  Cedar Park runners are more conservative than larger cities, so when a runner oils up (and now it’s THAT type article) and loses his shirt it can be a bit of a shock. Image Basically picture this, a 5’9 – 153lb. pound man from Tyler, Texas that wears adidas boost with no-show socks, and shorts made out of enough material to be a Kleenex, who likes long walks on the beach with Martha Stewart and Goat Cheese, and you have Parmer Brown.  He runs like 1,000+ miles a week all on a stretch of Parmer Lane that many cyclists avoid due to the hazard potential.

I remember the first time I saw Parmer running, on well Parmer Lane.  I was driving 65 miles an hour (speed limit) when I saw a figure in the distance which seemed out of place.  A road worker?  A cyclist? A trick-or-treater?  Coach Hilsy looking to make a comeback in the realm of professional soccer?  What the heck was I seeing?  As he got closer, I realized it was a runner and I spoke out loud, “Who is this stupid Mutha…”  Holy Cow, its Parmer Brown!  Why is it so difficult for me to operate my camera phone?  The one opportunity to catch such an elusive creature in his natural habitat and I go all technology dumb.  You got me Dodds, I’m like zero technology savvy even on a good day, and Damn I’m old.   Immediately I went home and wrote in my Diary (don’t judge) “today was the Day I saw Parmer Brown!”  More and more we had heard of the sightings, and I was actually lucky enough to catch a glimpse.  I have seen what many only dream of!  Mind Numbed?  YES!

We’ve heard from local businesses about how Parmer frequents their establishments, but one can only hope we get photographic or video proof of his presence.  The teller at his bank finds it odd he runs through the drive-thru and while waiting on the transaction can be seen doing leg swings in effort t to “multi-task”.  The local McDonald’s is just appreciative he’s not a McNugget fanatic because if he were, their drive-thru customers would be in for a shock!  Walgreen’s and CVS Pharmacy are thankful Parmer is a healthy runner as if he needed prescriptions his “nakedness” could turn off other patrons.  ImageI think the Liquor store over there is hoping Brown will do a photo shoot in order to attract more female clientele.   Parmer, YOU BETTER WORK!  I could go on and on here, but you get the gist.

I’ve seen the Elusive Parmer Brown.  Next time you find yourself on Parmer Lane, keep an eye out as you never know if he’ll be present!  Me and Aussie Scott, we’re grabbing:  a net, pepper spray, a tazer, a cattle prod, a case of beer, a pack of Fruit Stripe Gum, Aussie’s iPod playlist that includes ALL Taylor Swift ALL the time and a strobe light in order to catch us a “Parmer”.  You in? ‘Cause this is how it’s going down.

 

 

 

 

 

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Parmer and the Aussie after their Rogue Trail Series Wins! We had to pay Parmer to put a top on!

 

Rogue Expeditions: The Moroccan Kick-off!

by Allison Macsas

22 runners. 8 days. Morocco.  Spearheaded by two people with a total of 15 days experience in the country.  Risky? Maybe so, but that’s how great things begin.

The back story:

In March 2012, my boyfriend Gabe and I took a two week vacation to Morocco, where we traveled around largely on our own. We knew that we’d need a guide to take us into the Sahara, but had no real basis for choosing one – we figured we’d head to the last village and ask around. Many villages away from the Sahara, heading into a guesthouse, we crossed paths with a man coming out, who asked if we’d like to visit the desert. Our independent nature and tout exhaustion led to an immediate “no thanks,” but something caused us to go back and talk with him. His name was Hamid, and we took an instant liking to him and what he had to offer.

We decided to mull over the proposed trip during dinner, and ultimately decided to go – we’d probably never be back in Morocco, and the extra expense would be worth it! It was nearly 10pm at this point, and we realized that we needed to let him know it was a go. Gabe headed across the plaza to a telephone kiosk to make the call, but couldn’t figure out how to dial the number correctly. He came back looking defeated, and we wrote offthe trip.

Ten minutes later, Hamid showed up at our table. The call HAD connected, so he called back the operator, found out that a foreigner had been trying to call, had her point out the direction that Gabe had gone and, lo and behold, he found us! We departed at 8am the next morning.

Taken the night that the Rogue Expeditions idea was created!

Taken the night that the Rogue Expeditions idea was created!

We spent a total of three days with Hamid, mostly at his family’s camp in the Sahara. On the second night, under the most amazing star scape we’d ever seen, we asked Hamid about other trips that he offered. He told us about a French client who returns every year with a group of runners. Instantly I blurted out that I “have a lot of runners!” and would come back with some. As the night wore on, Gabe and I got more and more excited about the prospect, and finally had Hamid convinced that we might be serious about it.

Several weeks later I brought the topic up at a training meeting and was told to go for it! I began by putting together an itinerary together with Hamid via email, nailed down his pricing, created a snazzy brochure, held an info session and voila! 20 people were signed up on the first day of registration. Gatherings were held, flights were purchased, packing lists created. Before we knew it, March rolled around…

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Rogue has arrived!

Rogue has arrived!

Gabe and I arrived in Marrakech a day before the group to meet with Hamid, settle money matters and get our feet on the ground ahead of everyone else. The group arrived on Saturday afternoon – with all of their bags! – and settled in for a good night sleep.

Over the next seven days, we covered over 1000 miles of central Morocco, with vastly different landscapes and experiences each day. Regardless, we quickly settled into a comfortable rhythm and routine as we traveled and ran throughout the country.

Hamid explains our route

Hamid explains our route

The guide: Hamid Bassadok is a 28 year old from M’Hamid, the “last village” before the Sahara. He began helping his uncle with a guiding service as a teenager, and these days runs the show. He is incredibly well-connected within Morocco, has an incredible amount of knowledge about the history, people and landscapes and, despite nothing more than a high school education, speaks more than six languages. He took all 22 of us to his family home where we were greeted with a huge range of snacks, endless cups of tea and turbans for our desert trip – incredible hospitality by any standards, but especially for a family that, by American standards, is quite poor.

Hamid worked non-stop all week to ensure that everyone was as happy and comfortable as possible.

Rogue 1 leads the way!

Rogue 1 leads the way!

Our rock star drivers. The man at the bottom-middle joined us for the final run, in that outfit, right after a cigarette. 10 miles!

Our rock star drivers. The man at the bottom-middle joined us for the final run, in that outfit. 10 miles!

The transport: We had five Land Cruisers, four for people and one for food, wine and equipment. Each vehicle was numbered, and most people claimed allegiance to the car of their choice. Each driver was a trusted friend of Hamid’s, and each owned their own vehicle. Most of the drivers couldn’t speak much English, but that didn’t impede their ability to be unbelievable navigators (one driver told us that they were all born with NPS – Nomad Positioning Systems) and fantastic run supporters – more on that in a moment.

Breakfast in the Dades Gorge

Breakfast in the Dades Gorge

Hungry we were not.

Hungry we were not.

The food: So much food! Breakfasts involved a variety of fresh breads, butter, cheese, local jams (think fig & orange), honey, eggs, hot coffee and hand-squeezed (literally) OJ, right off the tree.

Lunches were more snacking affairs due to our running schedule – we’d have bread, dates, fruit, nuts & figs beforehand, then the same with the addition of fresh veggies and grilled meat afterward.

Dinners were HUGE and generally involved a lentil soup, some sort of tagine (could be lamb, chicken or beef, slow cooked in the traditional way with lots of veggies and herbs), a couscous full of veggies, kefta (meatballs), plenty of just-baked bread and fruit to finish it all off. We ate family-style each night, and the quantity of food seemed to increase each day as they noticed that we continued to eat whenever food was brought out. Devon made an early mistake of asking if there was more chicken – five heaping plates were soon presented! We ate very well, with the added bonus of everything coming from local oasis gardens (even the wheat for the bread), which are 100% organic.

Doooown we go!

Doooown we go!

Chuck picks up running buddies - Maria and Fatima - along the way

Chuck picks up running buddies – Maria and Fatima – along the way

Devon: 7 marathons in 7 days!!

No maps needed!

No maps needed!

Troy and Yvette

Troy and Yvette

The running: As with the food…so much running! Excitement was high, the weather was beautiful and every day featured landscapes completely different from the day before – needless to say, lots of mileage ensued. Each day we’d arrive at the ‘departure area,’ where Yousef, our cook (he is actually a chef at a 5 star hotel), would have a changing tent and our big spread of snacks waiting for us. From there, we’d begin the run with a loud “Yellah!” which means “let’s go!” in Berber.

The terrain was completely different every day. We ran uphill, downhill, in the mountains, through villages, along palm oases, through Saharan sand and across a dry lake bed. There was little to no traffic to contend with, and wildlife was no concern, as the donkeys and camels weren’t too impressed with us. It was sometimes chilly, sometimes hot, sometimes windy, but always beautiful, open and free.

With 22 people we had a wide range of abilities, and most everyone had others to run with. The drivers would serve as a support team, and what a team they were! With one bringing up the front and another bringing up the rear, the three vehicles in between would patrol the course, ensuring that our water bottles were full, any turns well-marked and that we werewell-informed of the loosely-accurate remaining distance (just 2k left!).

Once you were ready to stop running, a vehicle would soon be by with a spot for you inside where you would ride for a bit, cheering on those who were still running and snapping photos. Once enough people were done for the day, we’d go on to the guesthouse where food and usually a swimming pool awaited.

 

 

 

 

The pools were sometimes a better alternative

The pools were sometimes a better alternative

The Plague & cold showers: It wasn’t all perfect, of course. Gabe and I came prepared with plenty of diarrhea medicine, but stomach issues thankfully never surfaced. Instead, a chest cold spread throughout the group and nearly everyone spent at least one day with a loud cough and overwhelming desire to sleep. Luckily, most people got over it quickly and on with the fun. It was a clear reminder that sharing your water bottle isn’t always a gesture of goodwill!

Additionally, I didn’t do the best job of forewarning people that in developing countries, hot showers are a rare, rare luxury. Though all of our hotels technically had one in each room, there is only so much water to go around in a small village and once it’s out, it’s out. We learned to take turns to let the tanks refill, wash quickly and fully appreciate the times that hot water spilled forth!

Ait Benhaddou

Ait Benhaddou

A gift from the pottery co-op!

A gift from the pottery co-op!

Pre-run snack spread

Pre-run snack spread

The sights: While this was first and foremost a running trip, the travel element was just as important. Beyond the stunning views from the cars, the run routes and the hotels, there was much to see. We toured the Kasbah in Ait Benhaddou, where Gladiator and other films were made, visited both a pottery and a women’s rug cooperative where we got to see the processes and buy wares directly from those who made them, played in giant Saharan sand dunes, saw firsthand what drought can do to a massive lake and of course had plenty of opportunities to wander through markets and load up on scarves.

Everyone!

Everyone!

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Dune rolling

The group: This group bonded! We explored together, we ate meals together, we ran together and we got The Plague together. We shared countless bottles of wine, lots of laughs and, though the final count is still being tallied, logged well over 1300 miles of running in some of the most beautiful and challenging places we’d ever been. Though the trip has been over for more than a week, our group Facebook page is lively and photos & inside jokes continue to flood my newsfeed. A post-trip party is already planned, and a care package to send back to Hamid is in the works. Despite a severe lack of campfire song skills, this group rocked.

I still have a hard time believing that this all came together, but Gabe and I both agree that it was a huge success and that Rogue Expeditions has a bright future. The chance to combine running with a travel adventure and to be able to share it with a group of Rogues is a dream come true, and we can’t wait to make it bigger and better each year.

Rogue Expeditions is just getting started, and spots for Morocco 2014 will be open soon. In the meantime, we have a smaller-scale Tahoe trip happening in July (one day left to sign up!) Stay tuned, and come explore with us!

(My full set of photos can be seen here)

Riff Raff and the Texas Independence Relay

TIR StartTeam RiffRaff had a fantastic time this weekend as they ran “The Texas Independence Relay” (TIR) 200 miles from Gonzales, Texas to LaPorte, Texas.  RiffRaff AKA “PR with Panther” did no other than set PR’s. First it was the groups first time to attend the event that is a PR in and of itself.  But what the crew did was survive on little to no sleep and run as fast as their feet could.

The start:

In true Riff Raff fashion, the gang shows up in a nice white van and a Texas Edition Suburban. The ever charismatic Fifi received the gift of a megaphone (way to go Blade). To the gang’s surprise, Fifi was a complete natural and even announced that Van 2 was full of single ladies. Riff Raff had arrived

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Before embarking on the 200 mile adventure, Charlie Deuces found FREE sausage wraps, which consisted of a sausage link wrapped in a tortilla. To fuel up for his leg, he indulged in 3 sausage wraps while the gang was preparing to start. Meanwhile, LWT and Blade found some nice cowboys with mullets to flirt with at the starting line. The race started with a cannon exploding and the entire Riff Raff crew started the first mile together. After the first mile, Padre took off on his 4 mile adventure.

While Padre ran the first leg, the Riff Raff gang returned to the vans to go to the next leg. Thanks to Fifi’s megaphone skills, two phone numbers of eligible bachelors were tagged in purple on the side of the Van 2! Nice work team!

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The Team Captain “Little White Tail” “LWT” (AKA Meredith Cohen), lit the cannon and our song “Truckin” played loud over the speakers and we yelled “Come and Take It” with our flag held high and we were off with the Largest Texas flag behind us.  The other groups like the Moms in TUTUs and the Mullets watched as we took off.

We were on our way to adventure.  We saw all kinds of historical markers and met lots of people.  The team was in  high spirits. At the exchange we slapped a slap bracelet on to the next person and the race was on, back roads of gravel and through bayous and over highways we traveled 200 miles to the memorial in La Porte.

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We ran into the Roguettes,  a fantastic group of ladies that were down a few men (rather women), but they carried on as all Rogue athletes do, head high and with a job to do and they got it done.  What a great group!

We ran through the night on  highways with flashlights and the aid of our teams support. The wind was high and the temperature dropped significantly. As we came into Houston (obvious that they must not have drought issues, we were pelted by 32 mph winds and sprinklers).  People were losing their minds, but we gathered up our wits and got our jobs done.  We ran on! into the bayous through trails and wound our way through the neighborhoods of Houston and then through the Memorial of Sam Houston and we were closing in on the Memorial and the  finish.  We followed our troops through all the legs cheering them on and tagging all the other cars with RiffRaff.  

The Team Captains
Little White Tail
Fifi
Blade

The Team
VAN 1:
Little White Tail- Meredith Cohen
Fifi
Blade
Erica
Peaches
Chuck
Aaron- Driver

VAN2:
TopShelf
Sassy
RiffRiff
Padre
Charlie Deuces
Green Shoes
Nighthawk: DRIVER/Runner

 

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Texas Independence Relay is Texas’ most exhilarating group race. Click here to join them next year!