Training Tips from coach James Dodds

424114_307936832597745_902211995_nConsistency trumps Intensity:

As a distance athlete it is so important you show up every day. I’d rather see you execute every quality workout a tad bit slower than planned than dominate once bad ass workout and then skip in the next three days. One workout will never “make you” but it can break you. So focus more on consistency over intensity.
Do what you said you would do:
 
In training and on race day alike, distances runners will come up against a feeling of discomfort. In that moment it isn’t a matter of “can i do it?” but “will I do it?” Those are the moments you need to do what you said you would do! It’s that simple.
Your race will look exactly like your training schedule:
 
If you are the kind of person who starts the season committed, disappears for three weeks in the middle, and then shows back up to power through the last few workouts at the end of season; then your race will probably be fun at first, tiresome in the middle, walking next, and then a sprint finish to say you did it. Conversely, those who consistently challenge themselves throughout the season tend to be the people who develop the grit to challenge themselves to new heights on race day.
Discipline breeds Discipline:
 
Training for marathons takes discipline. As you become more disciplined in your training you create a chance for discipline to spill over into other areas of your life. It won’t “just happen.” You still have to make a conscience choice in those other areas. However, the discipline of running will provide a mental framework that can be easily applied in the other important matters of life.
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James Dodds has worn just about every hat that there is to wear at Rogue over the past six years: training director, retail manager, Rogue Expeditions guide and, of course, coach. Known for his incessant smile, words of wisdom and ability to inspire just about anyone, he says that he runs for that sense of accomplishment & to enjoy adult beverages. James currently coaches the Austin Marathon and Austin Half Marathon training programs.
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2016 Prep & Pump Recap

preppumpAustin runners packed the house on Friday night for our third annual Austin Marathon & Half Marathon Prep & Pump and came away with a toolkit of mental tricks from coach Amy Anderson, rock solid race strategy from coach Chris McClung and words of wisdom from coach Steve Sisson. Though we cannot recreate the magic after the fact, we can share notes and, perhaps most importantly, the course breakdown. If you missed out or simply want a refresher, you can find the slides from the event here:

Austin Marathon & Half Marathon Prep & Pump Recap

Austin Marathon Pace Chart

Thanks to all who came out, and best of luck to everyone this weekend – we’ll see you out there!

Austin Marathon: The Prep & Pump Recap

You all packed the house at our Prep & Pump pre-race event last week, and walked away with the mental and strategical tools needed to conquer your race on February 15. You can download an outline of the presentation below; read though it, refresh yourself, repeat. Then, get ready to run!

2015 Austin Marathon Prep & Pump: The Outline

Heat, humidity & HILLS: Austin M/HM results

Heat. Humidity. HILLS. The 2014 Austin Marathon & Half Marathon was hugely challenging on many levels, but Rogues lined up anyway and took to the streets with the confidence of runners who are well-trained, mentally prepared and who have an entire community behind them. There were strong performances across the board, from PRs & BQs to those who dug deep and pushed through an extremely tough day.  We couldn’t be more proud of all of you, or our coaches who helped you get there!

Results are listed below by group, and we will continue to add to the list as we receive them from coaches. Congrats to all!

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COACH PERI KOWAL:

MARATHON:

Sarah Arcement: 3:58:53 (PR)

Ben Balentine: 4:17:11 (47 min PR)

Sage Chandrasoma: 4:22:53

Van Fitzgerald: 4:59:42

Lucy Flores: 5:07:32 (42 min PR)

Cindy Gravell: 3:55:22

John Gravell: 3:55:22

Moya Griffin: 3:46:33 (BQ)

Jeff Hufford: 3:43:01 (PR)

Gordon Kennedy: 4:17:12 (Huge PR 🙂

Alan Langham: 3:07:33 (BQ)

Mike McMullen:  3:44:51 (20 min PR)

Antonio Mendoza: 5:25:09 (first marathon)

Eva Montes: 5:07:32 (42 min PR)

Walter  Rhee: 3:54:51 (PR)

Carlos   Sanchez: 4:09:16

Stephen Tarleton: 3:14:34 (BQ)

Jeff Warren: 5:36:18

Robert Williams: 3:21:50 (BQ)

HALF MARATHON:

Lou Clark: 2:01:34 (PR, ran Houston Marathon)

Jerimi Henry: 2:21:19

Willa Kempf: 2:12:41  (ran Houston Marathon)

David Meyer: 2:05:40 (ran Houston Marathon)

Anita Sandhu: 2:14:59

Matt Waldbusse: 1:51:07 (ran Houston)

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COACH JENN HOWARD-BROWN:

HALF MARATHON

Angela Mathews-Carillo:  2:57  (First HM)
Courtney Hall:  2:57 (First HM)
Garrett Burnett:  1:50 (PR)
Katie Meissner:  1:52 (PR)
Anu Saha:  1:58 (PR)
Bianca Rodriguez:  2:08  (PR)
Tom Wilbur:  2:08:14  (PR – 3rd progressive PR from Decker > 3M > Austin)
Matthew Friedman:  2:19  (PR)
Daniel West:  2:57 (PR)
Judith Jacobson:  1:57
Conney Bisson:  2:15
Kathy Greer:  2:20
Kit Ogburn:  2:29
Bijal Patel:  2:46
Carie Hendrick:  2:59
Ashley Sorvillo:  3:02
Juan Salazar:  3:03
Anantha Guntakala:  3:18

————

COACH MAE COFFMAN:

MARATHON
Julie Beasley- 4:14:29
Ashley Koberlein- 4:28:47 (1st marathon!)
Amanda Trapani- 4:39:56 (PR!)
Andrea McCabe- 4:49:04
HALF MARATHON
Ally Elabarger- 2:07:24
Jen Wicka- 2:18:24
Kathy Nicklebur- 2:18:32
Kristen McKay- 3:25:40

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COACH BRENT STEIN

Joey Ramirez: 3:36:21 (First Marathon!!!)

Josh Elliot: 4:05:22

Taryn Weiss: 3:53:59 (First Marathon!!!)

Chad Bettac: 3:58:46

Ariana Lopez: 4:43:35 (First Marathon!!!)

Kristin Ronan: 4:10:12 (First Marathon!!!)

Stacey Shapiro: 4:38:37 (Pacer!)

Aaric Eisenstein: 4:59:31

Troy Carter: 4:06:28 (DC finisher!)

Marty Alaniz: 5:45:47

Janna Adams: 5:02:12

JT Davis: 5:51:30

Meghan Mullaney: 6:01:27 (First Marathon!!!)

Maria Medina: 5:03:29

Victor Mejia: 4:49:47

HALF MARATHON

Angela Burrell: 2:24:00

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COACH BOBBY GARCIA

Bethany Nagel – 3:31(Boston Qualifier!)
Alexa Garcia-Ditta – 3:38
Dave Campbell – 3:55
Stephanie Diswood – 4:15

Ryan MacKenna: 4:15

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COACH LENORA GOESSLING

HALF MARATHON

Bryan Peterson 1:57:39

Dori Livingston 2:30:12
Adrienne Cunningham 1:58:36
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COACH LIZ FREEMAN
HALF MARATHON

Christine Meisner: 1:59:37 (PR! sub-2 was goal)

Chelsa Bliskey: 2:35:32 (first half!)

Megan Shirley: 2:19:49 (first half!)

Rachelle Vega: 2:44:24 (first half!)

Debbie Danford: 2:18:49 (4 minute PR for Austin course!)

Debbie Cohen: 2:2421 (7 minute PR!)
Ellen Murphy: 2:33:02 (first Half, WITH a broken toe!)
Sarah Walton:  2:23:00  (PR for the Austin Half course!)
————-
COACH AMY ANDERSON
Mandy Deen 3:49 (PR!)
Brent Weber 3:11 (PR, BQ & 1st AG/5th overall in DC!)

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COACH LARRY BRIGHT

MARATHON

Carl Duffy: 4:11 (first marathon!)

Andy Montoya: 3:57:38 (first marathon!)

HALF MARATHON

May O’Shea: 2:08:08 (PR!)

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COACH JEFF KNIGHT

James Stansberry: 3:19:42  (3rd AG, Full Track of ADC)

Julie Stansberry: 3:32:41 (1st Overall Masters Female, Full Track of ADC)
Larry Bright: 1:23:36 (half) (1st Overall Masters Male, Half Track of ADC)
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COACH STACEY SHAPIRO:
HALF MARATHON
Hannah Kane: 2:07:16 (first half marathon!)
Brittney Small:  2:16:48 (first half marathon!)
Johanna Reed: 2:34:00 (first half marathon!)
Patricia Skelton: 1:56:30
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COACH CHRIS MCCLUNG
MARATHON

Amanda Anderson: 4:29 (1st marathon!)

Keri Bender: 4:29 (PR!)

Kaeley Bobbitt: 4:47 (1st marathon)

Lori Brown: 4:54 (2nd in age group (AG) for the full Distance Challenge (DC)*!)

Rusty Cloyes: 4:11

Sarah Cook: 3:48 (1st marathon, 2nd in AG for DC!)

Dylan Cornelius: 4:03 (PR, 4th in AG for DC!)

Steve Crossland: DNF; Ambulance at mile 25, Epic display of testing your limits and living to tell the tale

Lex Hasert: 3:34 (2nd in AG for DC!)

Jackie Gramlich: 5:29 (1st marathon!)

Joe Jarosek: 3:34 (PR!)

Rick L’Amie: 4:46 (1st marathon, DC finisher!)

Melissa Long: 4:44 (1st marathon!)

Manuel Macias: 3:40

David Murray: 3:52 (1st marathon!)

Sujata Neidig: 4:32

Jessica Niemiec: 3:34

Declan O’Cleirigh: 3:28 (2nd in AG for DC!)

Gabriel Ornelas: 3:36 (PR, 1st in AG for DC!)

Naomi Paik: 4:11 (PR, 4th in AG for DC!)

Madhavi Reese: 4:37 (1st marathon!)

Dacia Reinhold: 4:41 (1st marathon!)

Cassie Tigue: 3:57 (1st marathon!)

HALF MARATHON

Dolly Day: 2:22

Anne Downing: 2:14

Erica Haring: 2:22 (DC finisher!)

Terrence Hodge: 1:47 (4th in AG for DC!)

Brianne Loya: 1:46

Chris MacLeod: 2:03 (6th in AG for DC!)

Lisa Mays: 2:18

Brandon O’Hara: 1:49 (2nd in AG for DC!)

Mary Pape: 1:45 (1st in AG for DC!)

Emily Russell: 2:14 (7th in AG for DC!)

Deidre Skrudland: 1:38 (2nd in AG for DC!)

———–

COACH JAMES DODDS:

AJ Celeski: 5:20:34 (1st marathon!)

Shelli Lopes-Barnes: 5:04:17

Noel Barnes: 5:04:16

Brian Rutledge: 4:58:27 (1st marathon!)

Sonja Rutledge: 4:58:05 (1st marathon!)

Rebekkah Castro: 4:56:57

Debbie Allen: 4:53:37 (PR!)

Bob Pena: 4:53:01

Jaime Garcia: 4:51:16 (1st marathon!)

Diana Maldonado: 4:47:43

Melissa Plunkett: 4:34:40

Joe Arenella: 4:29:31 (PR!)

Jackie Howard: 4:27:21

Christopher Stephens: 4:20:13

Alan Stanley: 4:14:50

Brian Dees: 4:09:38 (1st marathon!)

Sarah Gunter: 3:55:14 (1st marathon!)

Chris Chuter: 3:44:25

—————

COACH CHRIS MACLEOD:
HALF MARATHON

 
Charles Kelley 2:25 (Distance Challenge Finisher!)
Amy Day 2:39 (Distance Challenge Finisher!)
—————

MARATHON HIGH

80 students started, and 80 students finished!!! Check out race day photos here.

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Congrats to EVERYONE! We will continue to update this post as we receive results from the coaches, so check back to find your name. Recover well, and we will see you in a couple of weeks for 5K/10K PR, Trail Series training, Tri training, Summer Half Marathon, Rogue X or one of our many other programs. Your coach will provide guidance as to the best next step for you!

Top 10 reasons you should join my group

by coach Chris MacLeod

If you follow me/Rogue on Facebook or Twitter, you may have heard the big news. Starting December 10th, I’ll be coaching my own training group in Cedar Park!

ImageOkay, that’s not me. But I can give a darn good high five, too! Except when I miss. And then at least it’s still kind of funny.

I am beside myself with excitement! Coaching has been a dream of mine from the day I joined Rogue. That said, I realize my excitement alone might not be enough to convince you to sign up. You may be thinking, “Won’t you guys meet at 5:30 am…TWICE a week?”

Or perhaps even, “Why would I want to work with a coaching noob???”

Well, I’ve compiled this handy list to convince you that this program, Rogue Early Birds*, is right for you.

*–There’s a very real chance I will “go rogue” and change our name to “The Highlanders”. Cause we train up north and my last name is MacLeod. Also, I’m immortal. Get it?

1. You live North

Okay, this one is a bit of a cheat. Any of our Cedar Park groups solve the issues inherent to living north and trying to get downtown…ever. Plus, construction on Mopac is starting soon, so things are only going to get worse. Make your life easy. Train in Cedar Park.

2. You have a life outside of running

Granted, now that it’s “winter”, we no longer have to scrape our evening runners off the steaming pavement. But if you have kids, a job, or an all-around busy life, you know how difficult finding “me time” can be.

Well guess what? No one over age 2 really wants to hang out with you at 5:30am. (Except me.) Front-load your “me time” and you’ll feel accomplished for the rest of the day!

3. You want first dibs on cool new stuff

Yes, all Rogue training members get 15% off everything in the store, but how many of them train with a store employee? Want something put on hold for you before it even hits the floor? Want to know exactly when your favorite shoe is due to update? Use me, people! I’m not above that.

4. You want to be entertained as well as educated

Though some around here claim I resemble Tina Fey, I’m no comedienne. What I am is naturally shy. To fight this in public, I overcompensate by telling ridiculously embarrassing stories about myself! I’m serious…when I decide to “turn on the people skills”, I have NO SHAME. Want to hear about the time I sent a computer virus to half the student population of UT? Well, you’ll just have to sign up.

I also have a really cute dog who makes occasional long run appearances. You can’t say no to a puppy, can you?

5. I am not a morning person

Yes, 5:30 is early. Yes, I hate it too. I’m the type who could sleep 12 hours a night, wake up to eat, then take a nap. There is NOTHING that will get me out of bed in the morning. Except running.

I love this sport to an irrational extent. Possibly an unhealthy one. And I want you to love it that much, too! So, my clothes may not match and my hair may not (WILL NOT) be combed, but I will be here for you. Because I love you guys! Even though we haven’t met yet.

6. This is what I read for fun

Image

I like to read. And do research. Got a running-related question? I have a library. Please try not to break the spines.

7. I’m “in” with some awesome people

If somehow my fanaticism and study skills aren’t enough to persuade you, don’t worry, I’m not going this alone. Remember that bit about how I work in the store? That means I’m surrounded by excellent, experienced coaches day in and day out.

Okay, I’ve never run a marathon in the 2:25…but Warren has. I’ve never run 50 miles in one stretch…but Kim has. I can’t keep up with Jimmie at a Team Rogue workout…but I can corner him later that day. And, despite my oft-professed love for the Brooks Adrenaline, my own coach, the other Chris, has graciously agreed to be a sounding board whenever I’m in need.

Yes, I’m new to coaching. Yes, you might stump me. But I seriously doubt you can stump ALL of us.

8. I’m a worrier

I was going to say “I’m a perfectionist”, but let’s be real. I worry. About everything. Which means I will worry about YOU. I will take notes on where you’ve been and where you want to go. If you have a bad day, I’ll ask myself if what I could have done to prevent it. In short, I will go all Mama Bear up in here.

9. I’ve been there

Look, I know a bunch of people who’ve been winning races since middle school. Their race plans include things like “take the lead at mile 9.”

I’m not one of those people. I was a fat kid. My marathon debut involved lots of walking and took almost 5 hours.

BUT!!! I have seen what hard work and training can do. Thanks to Rogue, I’ve completed 7 more marathons since that inconspicuous start (and now run closer to 4 hours than 5).

I’m not a natural speedster, but I know this program works. And I know that it can work for you.

10. Running will change your life

I swear here and now, running has changed my life. Cheesy, I know. But I’ve met my best friends, found a new career, and learned a whole lot about how far I’m willing to push myself, all through running. I’ve learned new definitions of “hard work”, “confidence”, and “fun”. And I will do my best to force all these joys on you! ;)

What are you waiting for? Make the commitment. Set the alarm. Come run with us.

Sign up now! 

Seriously, NOW. Before you have second thoughts…

Meet the Coach: Larry Bright

At Rogue, we believe that the success of our training programs rests not just upon expertly designed schedules and the huge network of resources and support on offer, but also upon our incredibly knowledgeable and dedicated coaches. These people put heart and soul (and a lot of time!) into helping you reach your full potential, and we thought you might like to learn more about them.

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Boston 2013When and why did you start running?
I ran cross country in Junior High and the 880 and mile on my high school track team. Nothing too serious, but I continued to run for fitness throughout my college years,  expatriate work, and back here in Austin.

How did you get into coaching?
In late 2010, after coming back too fast (against my coaches recommendation) after some
time off, I got injured! To stay connected with the group, I decided to give coaching a try. This will be my 3rd year coaching the Austin Marathon and Half Marathon Group out at Dick Nichols for the folks in South Austin.

Why Rogue?
Before joining Rogue in 2006, I was running about 20 miles a week and working in the
Gym pretty consistently. Shortly after moving to Austin I ran my 1st half-marathon (3M
2006) where I ran a 1:39:09 with no training and was pretty beat up after. A friend of
mine introduced me to Rogue and I would run the same race in 1:19:57 the very next
year. I knew few people in Austin and did not know my way around the city and training
with Rogue around the streets of Austin got me faster, taught me the city, and introduced
me to a world of new friends. I’ve been hooked ever since.

Most memorable run?
On a trip to Penang, Malaysia I ran the Penang Bridge marathon and then flew to
Thailand to run the Phuket marathon the very next weekend (two marathons in two
countries in two weeks). In the Phuket marathon I had some very strange people chasing
me as we went through downtown (I think they’d been up all night), got caught in a
tropical down pour and still managed a 2nd place in my age group.

Favorite post-run meal?
I always have a recovery bag with me with some form of Chocolate milk, a Gatorade
type drink and extra water (often times with NUNN) that I consume immediately after
my run. During the week it’s followed up with a big bowl of oatmeal and fruit and during
the weekend its scrambled eggs with cheddar cheese, fried potatoes, and wheat toast with honey.

Favorite Rogue long run route?
My first year with Rogue I did a route called “The run from Hell”! I believe it was a bit
different back in 2006, then it is now as I do not remember Ladera Norte! I do remember
I had a knack for hills and getting lost! It’s still my favorite route with lots of hills and
Ladera Norte.

If you could give one piece of advice to a new runner, what would it be?
I would advise any new runner to stay within themselves and believe in the training. The first year with Rogue I learned the value of recovery. The second year at Rogue I learned the value of nutrition. I continue to learn patience, relaxation, and believing in your coach
and your training.

What are you coaching next?
I am about to kickoff Rogue South Austin, a specially designed session of summer conditioning training for runners of all events (5k, 10k, half marathon, full marathon, etc.).

What do you do when you aren’t running or coaching?
My spring and summer are dominated by baseball. My son is typically on two baseball
teams during the spring and plays tournaments well into the summer. My two girls also
keep me pretty busy with their activities throughout the year.

Any pets?
We have a chocolate lab (more like a vanilla lab) that my son named Mojo (after the dog
in the first Transformer movie.

What’s the last book you read?
I read a lot of technical journals for my job and enjoy a little fiction reading, especially
when I travel. My last book was The Appeal by John Grisham.

What is one item that is ALWAYS in your refrigerator?
Orange Juice! I love starting my day with coffee and a nice cool shot of OJ!

If you were a vegetable, which one would you be?
I have no idea!

If you could travel anywhere in the world, where would you go?
I’ve lived in South East Asia for 10 years and have been to Australia, so I’d like to go to
Russia or some other Eastern-European country.

What is one to-do on your bucket list?
Even before my son was born, I always wanted to go to every major league baseball
stadium. I’ve been to four and my son is only 10.

Favorite quote?
It depends on the situation. For this I’ll go with “A daily hit of athletic-induced
endorphins gives you the power to make better decisions, helps you be at peace with
yourself, and offsets stress” unknown author.

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Larry’s next program is Rogue South Austin, a specially designed session of summer conditioning training. This training aims to springboard all runners over all events (5k, 10k, half marathon, full marathon, etc.) into the best shape possible. Begins April 16!

Meet the Coach: Marilyn Faulkner

At Rogue, we believe that the success of our training programs rests not just upon expertly designed schedules and the huge network of resources and support on offer, but also upon our incredibly knowledgeable and dedicated coaches. These people put heart and soul (and a lot of time!) into helping you reach your full potential, and we thought you might like to learn more about them.

—————-

MarilynWhen and why did you start running?

I started running in 2004 to get into better shape and to get outside while doing it.  I had heard so many great things about the Town Lake Trail, so I thought I’d better go check it out.  The rest is history!

How did you get into coaching?

My first Rogue experience was as a beginning triathlete in the Iron Chicks training program.  I was so positively affected by the experience as an athlete, I knew I wanted to be a part of that type of motivation and education on a leadership level.  I educated myself in the sport of triathlon and started out as a beginning coach for Iron Chicks the following year.

Why Rogue?

Rogue is one of the most, no, the most authentic organization I have ever been a part of.  From day one of stepping into Rogue I knew it was different.  This place and these people allow you to be yourself, support you in your goals, and are there for you every literal step of the way, no matter your experience level.  And they do it because they love it.  That was so obvious and unique.

What is your trademark coaching philosophy and/or style?

I’m a motivating and caring coach.  I help you to find what you do really well and help you to recognize and believe in it.  I also highlight and help you with what you’re struggling with, all in a positive way.  I consider it an honor and privilege to be a Rogue coach and treat it as such.

Most memorable run?

Wow – so tough!  Probably would have to be the Austin Marathon in 2012.  It was my first marathon so you know that’s special.  There’s nothing like it.  Close runners up would have to be my first triathlon ever, the Trek Women’s Tri, and the Big Bend Ultra Run.  Time just hasn’t touched Big Bend and it’s amazing to run there.

Favorite post-run meal?

The immediate gratification of eating a Clif or LUNA bar while doing footdrills around Rogue’s little footdrill track is my fave.  Seems like I begin visualizing that bar around the last 3-5 miles of my LR and can’t wait to have it!  After I get home, whatever leftovers are there and an Odwalla SuperFood green drink.

Favorite Rogue long run route?

St. Ed’s route!  It runs right through my neighborhood so extra bonus points for me each time I don’t veer off the route and run home to snooze.

If you could give one piece of advice to a new runner, what would it be?

It’s your run, it’s your race.  Don’t worry about what anyone else around you is doing.  Focus only on what you’re doing and keep positive forward motion, in both mind and body.

What are you coaching next?

The Austin Half Marathon program on Wednesday nights downtown and the Thursday night core classes.

What do you do when you aren’t running or coaching?

Seeing live music, playing with my pups (see below), hanging with friends and fam, keeping up with to do lists, swimming, loving life in ATX!

Any pets?

Two awesome little blonde dogs from Blue Dog Rescue, Rosie & Keith, 19 fish

What’s the last book you read?

Start Something that Matters, by the founder of TOM’S, Blake Mycoskie

What is one item that is ALWAYS in your refrigerator?

Orange Juice.  Some people need coffee in the morning.  I need OJ!

If you were a vegetable, which one would you be?

Lettuce!  Flexible, but can still hold its own.

If you could travel anywhere in the world, where would you go?

Someplace exotic, wild, and cultural.  Somewhere where we’d have to be brave to go. That could be a lot of places.  You tell me what you think that is and I’ll add them to my list to check out.

What is one to-do on your bucket list?

Start my own business and love it.

Favorite quote?

I can’t decide so I’ll give you my two favorites:

“May the good Lord shine a light on you, make every song you sing your favorite tune.” –Rolling Stones

“Be excellent to each other, and party on dudes!”

–Abe Lincoln in Bill and Ted’s Excellent Adventure

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Marilyn’s next program is Austin Half Marathon training, which will prepare runners for this Austin favorite. Training begins September 11 – details here!