Converting a Prius into a Mustang

Ford-Shelby-Mustang-GT500-Coupe_6 by Steve Sisson

You may not know it yet, but you are ready to fly. You’ve nearly completed Rogue’s training program for a marathon, and with some simple training tweaks you can CRUSH your old 10K PR. I am going to convince you that you’d be a fool not to take the huge gains you’ve earned over months of arduous training and capitalize on them in the Capitol 10,000 in April. Below is an argument for why a few more months of focused training can result not only in a huge 10K PR, but will also set you up for your next marathon performance.

Perfect Transition
What many beginner and intermediate runners do not realize is that the training for the marathon is an ideal foundation for faster running at shorter distances. The physiological adaptations that have been developed from the long runs, threshold runs and longer intervals you completed in the fall and winter have your body primed to strike like a cobra. Essentially, you have built a huge base with marathon training that has developed your cardiovascular system into a powerful, yet highly efficient engine. Exercise physiologists will explain in all the increases you’ve developed (mitochondria, capillarization, stroke volume, blah, blah, blah.) from a scientific point of view but I’ll just explain it to you in a simple analogy: you’ve developed the engine of a souped-up Toyota Prius but can convert that efficiency, with a little tweaking, into a Ford Mustang’s muscular power and speed. How, you ask? Well let’s give you a little preview of what an  eight week 10K program will do to help your transition.

Convert the Fuel System & Tweak the Chassis

The two most important differences between racing a marathon and a 10K are distance and pace. While this will seem obvious, what might not be apparent is what is happening in your body and how a training program should address these differences. When training for a marathon you are attempting to teach your body to use your fuel as efficiently as possible for the inevitable wall of low muscle glycogen and low blood sugar that hits late in the race. In the 10K, you aren’t in any danger of running out of fuel; instead, your body runs out of enough oxygen to use the fuel your body has available. Of course, the science is a bit more complicated and I am vastly simplifying for the sake of brevity, but the key distinction is that in the marathon you train aerobically and in the 10K you need to train anaerobically.

While this requires that you train to convert your fuel system to handling the new demands, it is also essential to prepare the body for the faster paces that you will be running in the 10K. Most people will race their 10K at between 40-45 seconds per mile faster than their marathon pace. The neuromuscular system need to be prepared for the greater power needed to initiate and sustain these paces. So training for the 10K means you need to tweak your body’s chassis to handling this different demand. The workouts you’ll be challenged with in the 10K program will be designed to teach your body to run faster and with greater ease anaerobically and to handle the load of running these faster paces.

One of the additional benefits of training these different systems is that, in gaining this greater facility, your body becomes more economical at marathon paces. For example, in adjusting two of my Team Rogue Dawn Patrol athletes’ (Bryan Morton and Marc Bergman) training over the last 18 months to move away from marathon specific training and toward 10K and half marathon focused training, they were able to run significant PR’s at the 3M Half Marathon. More importantly, I am confident that they will also run very well at the Boston Marathon in April now that we’ve transitioned back to marathon training. Keep an eye on their results to see how this plays out in reality.

Seize the 10K

So, are you ready to fly? You’ve already created the opportunity for a huge personal best in one of Austin’s iconic races. The marathon training you have suffered through and are getting ready to reap the rewards of on February 19th is the ideal springboard to an epic result at the Capitol 10,000 two months later. Join us for our 8-week training program and and convert that Prius into a Mustang.

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Steve Sisson is a beer connoisseur (read: snob), coach of Team Rogue: Dawn Patrol and the founder of Rogue Running. To pick his brain on all things running, drop him a line at stevesisson@roguerunning.com or stop by the Fuel Bar on Tuesday, Wednesday or Thursday night.

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 ❤ hills!). If you are running or training for the Austin Marathon or Half, use that heavy base of mileage and aerobic training to add some speed work with our Cap 10K program to run a ridiculous, “Is my Garmin right?” Cap 10K!

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

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

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

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

4) YOGA + RUNNING: NAMASTE, RUNNING!

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

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

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

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

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

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

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

The Church of Running

photo(17)by Candice Vasquez

“I believe Rogue is like the Church of Running and I’m a running evangelist. My
purpose is to convert each of you into running lovers. Which I can guarantee you will be
at the end of this class. I promise you.” -Jeff Knight.

If you know Jeff or have ever trained with Jeff than you know that “ I promise you” and “trust me” are his famous last words. If you are a Rogue Newbie get used to hearing these words A LOT, trust me, your life is about to change forever (see what just happened there?).

I guess I should tell you a little about who I am and what led me to write this
post. After the last five weeks I have affectionately gained the title FKIC or Fat Kid In
Charge. Before you go all Conservative Liberal and blow a gasket, I was the one who coined this term and LOVE it. When I’m not referring to myself as FKIC I go by Candice and fate actually brought me to Rogue–yep, good’ole fashion fate. Per usual I was working late one day and a co-worker just happened to walk out of her office wearing her Rogue Running shirt. We got to chatting about what it was, how she loved it, how things
functioned and what her future goals were. This is when the wheels started turning.
Let’s Marty McFly for a moment to 2011. I had just lost 30 pounds I was now
under 200 pounds for the first time in what felt like forever. I was working out, eating
right and finding a passion for running. I ran the Turkey Trot in November 2011 and was
“training” (I use that term loosely) for Cap 10 K. Well, I was about to be hit with the biggest shock of my life. I couldn’t quite figure out why I had lost all of my energy, my weight had plateaued at 187 and no matter what I tried I couldn’t run two feet without feeling like I was going to bust a lung. I should also probably mention that I’m an asthmatic who likes to pretend that she isn’t one.

You might want to sit down for the next piece of news… You probably won’t believe what I am about to tell you anyway but it’s all true; I couldn’t make this shit up if I tried. Turns out the reason that I couldn’t get my shit together was because I was five months pregnant! I had no idea. But that’s a whole different blog entry – let’s fast forward. It’s February of 2013 and I still can’t get it together. I’ve paleo’ed, I’ve given up wheat, dairy, beer, AND my beloved Dr. Pepper. I have even managed to go “run” a few times. But my accountability wasn’t there. I knew in the back of my mind that I want to run again-I wanted to spend time talking to myself and just being. That is really what running is for me. So I hopped online and checked out Rogue.

I instantly thought “ OH, I got this, this looks great! There’s a girl my size on the front page – if she’s not red faced and dying maybe I won’t die either!” which quickly turned into “wait, how do I even know that she is a Rogue and not some random photo from the internet?” Somehow I managed to find myself on the half marathon page–umm yeah right, I was looking for the Fat Kid section, the one where running 1/2 a block is a huge feat. I eventually found it and roped my best friend, Lauren, into joining the Intro to Running class too.

It’s the first day and I’m 45 minutes early because there’s a 100% possibility that traffic will suck and the risk of being late isn’t worth the anxiety. Lauren and I make our way into the building and that’s it, game over. I should also mention that I’m the Chatty Cathy friend and Lauren is the reserved friend. Insert awkward standing around, the super runners are gathering and talking about their recent run from Antarctica to the Great Wall, how it sucked more this time than the last 7 times they ran it. Everyone is friendly but you don’t know what the hell you are about to get yourself into.

We meet Jeff and he thinks the blonde girl is Candice and the brunette girl is Lauren, even though he introduced us to 7 different ladies in our group. We will also spend the next three weeks with the wrong names. NO JOKE 3 weeks! As we were waiting for class to get started we began chatting with some fellow running mates. I fill them in on what I know and even go so far to quote my co-workers saying “they don’t push you”, “you run at your own pace”, “no one will make you run more than you can”. Yeah, i should really learn to keep my big mouth shut…

We’ve been welcomed, we’ve grabbed out maps and our course is the “The Wiggle.” We are about to run down a back alley, along the rail road tracks and meet up on a part of “Lamar” I never knew about. And here is were I got myself in trouble. Jeffery said “ I don’t want anyone running alone, you must have a partner.” It might have had something to do with the fact our group was female only. So when Agnes, a fellow FKIC was trailing behind I had to slow down and wait for her. We weren’t supposed to run alone damn-it! Agnes hadn’t run in 13 years and was struggling so I pulled out my cheerleader hat and nicely pushed her on.

“Come on, you can do it”, “you got this”, “just a little further”, “you’re almost there don’t
stop”–Yep I totally Tony Robbins’ed it up. Oy Vay. Well we all survived and it was a good
quick run. I however was already letting that little voice in my head start to tear me
down. I was disappointed in myself and I couldn’t let it go. I planned on redeeming
myself on our Saturday Long run but that was a BIG ’ole bust! Lauren and I were late so
we walked 2 or so miles in the freezing rain.
! Now it’s on to week two and I’m going to make this run my bitch. That was an
epic fail!!! I have never been in so much calf pain in my life. I thought muscle was going
to rip off the bone. I literally tip toed my way up some random street to meet up with Jeff
and the water cooler. He could see that I was in pain, he was even kind enough to ask
me if I wanted a ride back. UMMMM… no. I was going to waddle my ass back come hell or high water. I’m pretty sure this was the moment that Jeff knew I had inner strength hiding underneath all of myself doubt. Luckily, we were learning about Trigger Point exercises that evening which meant I could really get some good productive pain going.  When Saturday rolled around I managed to over sleep and bailed on our long run.
After a disastrous Week Two, I knew the third was going to suck. Surprisingly it
wasn’t that bad and I survived with a little bit of pride in my run. I Trigger Point-ed
before the run and again after the run. This little routine is something that I have learned I can NOT skip. My body needs it if I want to have a good run I need to be completely stretched out.
Week Four would normally be the end of the class but since ours ended right in time for Cap 10K, Jeff added an extra week for those running the race. I of course was one of those suckers. Week four DID NOT go so well. It was “HIlls Week”.. not much had changed in my body liking hills so I was in pain, and I had made the decision to leave my job of three years and was stressed out to the max. I really needed the run to clear my head; that’s pretty much what happened. Lauren had to miss the class so I was on my own but that was okay; I needed the alone time. Per usual I was bringing up the caboose of the group and Jeff knew something was wrong as it was taking longer than normal for me to meet up with them. He ran down to find me huffing and complaining about how my calf hurt again and I was on the verge of tears. I managed to hold them all in until our very last hill circuit. That’s when I lost it. I held it together long enough for the rest of the group to start back to Rogue. Every emotion that I had held in from the start came flooding up and out. There was no stopping it, there was no hiding that I was disappointed in myself.

I can’t say enough about how great a coach Jeff is – he was there when I needed someone to believe in me. The truth is he always had faith in me, I just didn’t have faith in myself. He took the time to talk me down from the ledge and guided me back to place of strength. After I got it together I started back to Rogue to finish up the evening. On my way back something happened that I never told anyone. I was crossing a street in front of a strip of store fronts when this bouncy blonde came running in the opposite direction. Instead of giving me the usual runners head nod, she smiled at me with immense encouragement. It was almost as if she was saying “hey I’m proud of you for at least being out here and doing something”. I needed that moment more than anything in the world!
So, now I think you’ll better understand why I came up with Fat Kid in Charge. From that breakdown moment on Nelson Hill I knew that I wanted to do more, be more, accomplish more. I want to be there for someone else as they have their breakdown and help lift them up just like Jeff had done for me. Let’s be honest when you are overweight no one really understands the head games you play with yourself and how hard you are on yourself. You don’t need any help from society to tear you down. I ran my grand idea by Jeff and we’ve set a plan in place. We still had one more week after all!!

I made it to week five and I was still alive. Our work out would be a “typical” pre-race workout of straights and curves. Not to horrid. I still couldn’t figure out why I could run one side of the straight and not the other. HA, well that’s because Jeff and picked a street with a slight incline. After the last five weeks I had quickly learned ALL streets in Austin have an incline. Get used to it!! After Jeff and I quickly talked about what wasn’t working, he said “ you’re doing great on the straights, you’re staying tall, you’ve got good strides, you can do this, I’m watching you do it, you got this girl”. Oh boy did I ever, I ran that straight from point A to point B without stopping. I’m pretty sure that I yelled “YES” out when I reached the curve section. I couldn’t have cared less who heard me. I had just did something I didn’t think I could do and I did it well. Three more laps, a quick water break and it was time to head back. Jeff suggested we walk down the hill to 6th Street then run back from there. That is exactly what I did!! For the first time in five weeks I ran all the way back to Rogue. I wouldn’t let Lauren stop; we were almost there and I was determined to make it. It’s these small moments that help make the next run easier. No one, not even your self doubt, can take these away from you. Of course Jeff was proud and excited for us, he always knew we could do it after all.
Our month with Jeff and Rogue was over it was now time for us to run Cap 10K.
It was cold, rainy and EARLY in the morning. Jeff had promised to be at miles 1.7 and
mile 3 something. We knew if we were going to walk it was NOT going to be at either
one of those spots. After a “quick” bathroom stop we were at the back of the race when
we hit mile 1.7, there was no Jeff. Lauren and I figured that he figured we bailed on the
race and left. Well we hit mile 3 something and still no Jeff. We laughed and joked about him leaving us behind as we kept trekking to the finish. As we hit mile 5 we re-set our goals and talked about what it would take to finish. My knee was on the verge of collapse but that wasn’t going to stop me. I had just spent the past five weeks training for this moment, I wasn’t going to let it go. An hour and forty five minutes from the start of this race Lauren and I crossed the finish line. It was pouring down rain at this point and it was the most cleansing moment I had ever had. Once out of the rain we plotted our next move: FOOD. We earned a good meal, a hot shower and a nap.
The soreness had begun to set in, yet somehow that hadn’t fazed us as we were already
planning out next race. We were officially Rogues on the hunt for the next race! I hope that this has given you a grasp of what you are in store for, or maybe it has helped you feel like you aren’t alone in the crazy running world. If you aren’t sure what to do next or if you are searching for a way to feel apart of the crowd don’t worry, I have some helpful hints for you.

*First, VOLUNTEER!! Immerse yourself in the culture. Rogue has some great programs and running events that they are always looking for volunteers for. I personally have worked aid station duty for two trail races and it brings me tons of confidence when the day is over. You will be amazed at how many runners tell you thank you for being there and working the race.

*Second, don’t be afraid to talk to people, especially your coach. I promise we don’t bite and we have all been where you are. And know that if you ever need someone to talk to or (old man pace) run with I am always available.

*Thirdly, stay hydrated. Yeah.. I’m still working on this one, but I can tell you that giving your body what it means makes things so much easier.

*Lastly, HAVE FUN!! That’s the whole point of this after all. Have fun, relax and just let you body do what it wants to do. Trust me it all works out.

Oh, and Welcome to the Church of Running. Once you go Rogue you don’t go back!!!
Happy Running,
FKIC

To run faster than…

steve2 by Steven Kim

Introduction from Coach Kim Wrinkle

I remember Steve Kim as a new half marathoner in Coach Hilsenteger’s group. He has always trained hard and sought improvement, hoping to bypass traditional learning curves by progressing from the half marathon to the marathon in just a matter of months!

Steve joined Team Rogue in 2013 and has earned PR’s at every distance since, almost each successive race he enters. He willingly explores new diets and training ideas, seeking any edge possible to get faster and faster. Steve was the inspiration for our (Scott Telfer, Nancy Mallory, Steve, and yours truly) trip to the Chuckanut 50 km Race, which Steve finished in under 8 hours only 6 days after running the LA Marathon and only 27 days after the Austin Marathon!

Steve exhibits the true spirit of Team Rogue, constantly seeking improvement and encouraging his teammates. I am so proud to work with Steve and even more proud to call him my friend!

Sincerely,

Coach Kim Wrinkle

—————————

The timer is counting up to 3:00 hours and I am coming down the home stretch with just a quarter mile remaining. I can feel the crowd cheering, my coach tapping on his stopwatch app on his iPhone, family and friends cheering me on, and I cross the finish line to finish the marathon in under 3hrs!!!!   I then wake up from the daydream and just wish I could feel that elation of doing something that just seems so improbable to me. However, I am surrounded by runners at Rogue who can do that and better but the Rogue philosophy of JFR does not put a timer on your run, it simply says to Just F- run. And running is what I do, and have been doing for almost two years.

In the short time at Rogue, I learned cool abbreviations like PR/PB, MGP, HMGP, fartleks, Yasso 800’s and more, but I digress. The reason why I was asked to write this was to share my experiences from my very short running experiences. My running goal has to always been to be better than you thought you were and to keep pushing. Those who know me know I am not fast but want to be faster, and that I will put in the work needed, but it just seems like I started this running thing a little too late in my life.

My first year at Rogue was a nice lesson in humility. I started running in the half marathon training group and met a lot of great runners who later became great friends. I also met an amazing group of coaches at Rogue who exemplified all that is Rogue, basically bad ass mofo’s. So my initial race report goes something like this… I was aiming to run the San Antonio Half Marathon and trained as hard as I thought I could, but I came up short. I then moved into the Austin Marathon training group and set my eyes on the 3M Half Marathon. I signed up, but I never made it to the race because I overslept (yes, I am THAT guy).

I then set my eyes on the Rogue 30K but I caught a cold during race week, the Lakeline loop portion of the 30K broke my spirits and I missed my goal by over an hour! The next race was the Austin Marathon and I aimed to hit my goal there, but it didn’t happen. I missed my goal by almost 45 minutes. No worries though, I signed up for the San Diego Marathon in June, but I did worse than in the Austin Marathon. WTF was going on? I won’t lie and say I just continued to JFR (mainly because that acronym was not in use at this point). No, I opted to not take it seriously and took the training during summer haphazardly. When I did show up, I did not put in the effort needed and my times got worse….

The turning point happened after some great friends at Rogue told me about how they signed up for the Austin Distance Challenge and I decided to throw my name back in the hat and give it a whirl. I had flashbacks of my failures as my IBM 10K was slower than my Cap 10K, but I wouldn’t give up this time. I was part of Team Rogue and I could see Coach Kim Wrinkle kicking my ass, or at least running me over with his SUV. I rededicated myself and trained harder, pushed harder, and became consistent in my training.

steve3Race 2, Run for the Water, was up next and I felt both stressed and excited. After the race, I was rewarded with what I felt like was a great time. Plus, it was an automatic PR, as I have never raced a 10 mile race before! I chalked that up as a win and continued to train hard. Next up was the Decker Half Marathon. I heard horror stories and just assumed I would not do well, but I would try as hard as I could to be better. I even drove the course with a good friend to develop an attack plan for the course; I was geeking out and loving it! Race day came and I PR’d that bad boy by 6 minutes!  I was on a high. I wanted to run more and more and keep pushing…next up was the Rogue 30K. I wanted revenge, I wanted to prove I could run that faster, and I did. I improved my time by over an hour! I finished the race and felt great. Race 5 was next, the 3M half marathon. I knew if I just made it to the starting line that it would be a win. I actually got up early, thanks in part to some great friends, and made it on time. Oh yea, I PR’d that one too…my streak is now at 4 PRs!!!

The next race is the Austin Marathon. I know I had trained consistently, had some bad weeks and some great weeks, have endured tons of ups and downs, and when I toe that starting line in February, I will leave it all out on the course. I will have Team Rogue to thank, all the amazing coaches, the just as amazing family and friends, and will be proud of what I have done, regardless of the time…ok that’s a lie. I wanted to PR! Here’s to everyone that decides to run and not let anything get in their way. Enjoy what you have, and JFR!

– Steven Kim, January 2014

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Steve went on to set a marathon PR of 3:56:05 on a muggy day on the hilly Austin course! Steve exemplifies to a “T” what it means to be Rogue with his commitment to doing all the work, whether it’s coming to core consistently, following the training plan and being a great teammate to the rest of the crew in Cedar Park. Team Rogue recognizes that we all have jobs and relationships that are a priority, but we don’t make excuses…we do what others aren’t willing to do in pursuit of excellence. Steve’s improvement has been an inspiration for us all in Cedar Park. He’s a big part of our community and every bit a Rogue! Follow this link to learn more about Team Rogue!

 

 

 

 

CAP10K & Dallas Half Results


Rogues were racing all over the place this past weekend! A number went to Dallas for the Rock n Roll Half Marathon, while hundreds remained here in Austin for the infamous Capitol 10,000. In both cases, runners were surprised with blissfully cool, dry weather and nearly ideal racing conditions.

Results that we’ve managed to gather so far are posted below – if you don’t see yours (and want to!), please let your coach know.

Congrats to absolutely everyone, and thank you for representing Rogue so well!

DALLAS ROCK N ROLL HALF MARATHON

ALLISON’S DALLAS GROUP
Yung F.: 02:39:38 (PR)
Priscilla M.: 02:13:13 (PR)
Lauren B.: 02:40:14 (first half!)
Sally C.: 02:38:31 (first half!)
Lee H.: 01:54:40 (first half!)
Sarah P.: 03:04:07
Debbie A.: 02:00:07 (PR!)
Keri B.: 02:03:03 (PR!)
Charlene C.: 01:46:40 (first half!)
Heather M: 02:20:27 (just about equaled her PR!)

JENN’S GROUP
John Doocy 1:42:48 (very close to his PR)
Steve Vasquez 1:48:24 (huge PR!!! about 10 min. off his HM PR!)

CAPITOL 10,000

SCOTT’S BASIC TRAINING GROUP
Christine Aduddell 1:16:46
Jay Ash 55:32
Oscar Bauer 53:42
Stephanie Blacklock no time available
James Chamblee 50:33
Leanne Churchward 1:11:20
Suzanne Daniels no time available
Brunie Drumond 56:15
Kathy Ellison 1:06:37
Julie Gallo 59:18
Maureen Kelly 1:12:18
Kristin Kreisel 1:10:12
Rolando Martinez 1:01:56
Martha May 55:34
Ken Mills 1:06:24
Theresa Rangel 56:49
Sarah Saenz 1:37:51
Daniela Santoni 1:13:06
Rommel Sulit 1:00:06
Ursula Turner 1:11:58
Eric Vasquez 1:04:51
Frank Zepeda 57:11

ALLISON’S ZOOMA GROUP (TRAINING RUN)
Brunie D.: 56:15
Ashley E.: 01:11:29’
Patrictia S.: 01:00:14
Janna G.: 01:10:29
Laura B.: 01:31:24

JENN’S GROUP
Eric Smith 53:58 (PR!!)
Kristine Surowaniec 1:00:00 (5-min. PR!!)
Elizabeth Wheeler 1:02:14
Brandi Young 53:26

DARREN’S 10K PR GROUP
Christee Hodge 45:40:00
Pamela Johnson 53:27:00
Kris Martinez 40:49:00
Rose Mata 51:52:00
Demetria (Dee) Vasquez 54:23:00
Jay Washburn 42:14:00
Minh Duong 39:22:00
Mike Fitzgerald 52:29:00

CHRIS’ PR 5K/10K GROUP
Richard Bondi: 53:07 (PR!)
Brandi Duncan: 55:03 (1st 10k!)
Jenn Giles: 1:01:04 (PR!)
Becky Gordy: 53:59 (PR!)
Carey Harris: 58:21 (PR!)
Marissa Stinson: 54:46 (PR!)
Jennifer Webb: 55:00 (1st 10k!)

CINDY’S PR 5K/10K GROUP
Karen Russell: 46:50

MARILYN’S BASIC TRAINING GROUP
Zayra Villarreal: 1:07
Cameron Siewert: 1:05:46
Martha May: 55:34 (a PR for her and 2nd 10K)
Leslie Snyder: 1:34:43
Michael Pistone: 58:36
Ginger Courtney: 1:22
Mike Mahar 1:11:02
Ryan Hensley 60:52

MARK’S BASIC TRAINING GROUP
Mike Hernandez: 1:02:22
Adrienne Cunningham: 1:08:25
Susan Hochman 1:12:31

CARMEN’S GROUP
Chris K.: 35:20
Susan: 46:33
Catherine: 39:45
Cindy S.: 44:36
Jen H.: 40:45
Jen S.: 40:45
Tia: 36:51
Amy: 37:54
Seth: 42:01
Sid: 46:41

BOBBY’S PR 5K/10K GROUP
Ginger Bane – 57:00 (PR)
Ryan Bane – 49:58
Amber Dawkins – 50:35 (PR)
James Dodds – 40:37 (PR)
Jesus Gallegos – 46:52 (PR)
Sara Jacobson – 1:00
Josh Landry – 58:33 (PR)
Monica McAlister – 1:00 (PR)
Jorge Nicanor – 55:13
Kim Theel – 58:25 (PR)
Erin Tsukamoto – 56:00

CAROLYN’S NORTHSIDE RUNAWAYS
Angela McKnight: 1:07:30
Chelsea McKee: 1:01:02
Clay Hearn: 54:41
Denise Ewers: 1:04:13
Elizabeth Wheeler: 1:02:14
Eric Smith: 53:48
Jamie Dugan: 45:34
Kristen Muennink: 1:00:08
Kristine Surowaniec: 1:00:00
Lana Estess: 54:37
MyHong NguyenPhu: 54:10
Nick Delbar: 1:00:14
Saira John: 59:15
Scott Webster: 39:59
Shelley MacAllister: 1:09:35
Susan Moore: 1:11:11
Thomas Tobler: 47:56
Valori McMillen: 1:07:13

Cap10K

Once again, Rogues did Rogue proud.

We had an amazing showing at the Cap10K yesterday, highly visible despite the fact that runners numbered over 20,000!

Here are a handful of race results – if you are not included by the end of today (Monday) and would like to be, please send your results to either your coach or allison@roguerunning.com and you will be added!

Team Rogue Elite
Erik Stanley: 31:07 (2nd overall M)
Allison Macsas: 35:39 (2nd overall F)
Darren Brown: 31:20 (3rd overall M)
Adam Perkins: 31:34 (4th overall M)
Kyle Miller: 32:14 (6th overall M)

Allison’s 5K/10K PR group:
Mo Oaxaca: 37:24 (first 10K/PR!)
Katherine Alfredo: 53:28 (first 10K/PR!)
Rich Myers: 42:49 (PR!)
Raoul Celerier: 46:11 (first 10K/PR!)
Mary Pape: 45:30
Everett Plante: 50:45 (4 minutes faster than last year!)
John Thomas: 53:00

Darren’s 10K PR group:
Ginny Grote: 52:43 (PR!)
Sue Lynn Vann: 53:15 (PR!)
Theresa Marie Kelly: 53:30 (5 minute PR!)
Sergio Ajuria: 46:43 (PR!)
Brandy Dodson: 49:30 (PR!)
Meredith Bohlmfalk: 49:27 (PR!)
Jessica Niemiec: 43:05 (PR!)
Paul Bielamowicz: 43:27 (PR!)
John Dodson: 46:14 (PR!)
Minh Duong: 41:24 (PR!)

Laura and Tara’s Cap10K group:
Vanessa Petrea: 1:14:45
Bret Gambrel: 58:43
Liz Bailey: 1:12:21
Denise Reid: 1:17:34
Jarod Onthank: 52:18
Sara Burke: 1:01:02
Jennifer Cunningham: 1:07:05
Kin Gill: 1:01:04
Allison Feese-Strickland: 1:34:33

Team Rogue:
Michael Wedel: 40:43 (PR!)
Cindy Schlandt: 41:53 (PR!)
Paul Escobedo: 45:32 (PR!)
Carolyn Mangold: 49:48
Brian Plunkett: 49:50 (PR!)
Jennifer Howard-Brown: 50:43 (PR!)
Holly McKee: 55:44 (PR!)
Joe Sesil: 58:11 (PR!)
Andy Webb :41:58 (PR!)
Kevin Lyons: 41:47 (PR!)

Bobby’s Group:
Brent Douglas: 50:18
Barry Peterson: 44.47
Maria Medina: 56:00
Stephen Caruso: 1:05
Briana Huntsberger: 51:34
Jordan Dodds: 46:00
James Dodds: 46:07
Molly Blake: 49:20
Tom Whiteside: 43:02
Will Blake: 49:20
Martha Newton: 1:05
Allan Carter: 59.42
Sara Casterline: 53:56
Garreth Wilcox: 46:40
Carol Gibson: 1:15
Myranda McDaniel: 1:01
Maria Resendiz: 59:25
Anuranjan Jha: 56:38
Leigh Clark: 1:11

Joe’s Cap10K Group:
Albert Ramirez: 48:42 (PR!)

Nedra’s Group:
Stacy Prentice: 57:34 (PR!)
Clay Hearn: 54:20 (First 10K/PR!)

Panther’s Group:
Jennifer Ziemba: 43:15 (PR!)

Carolyn’s Group:
Behnaz Abolmaali: 1:05:29

Various Rogue groups:
Colin Moss: 45:33 (PR!)
Oscar Gonzalez: 46:29 (PR!)
Melissa Nelson: 50:13 (PR!)
Rose Mata: 56:18 (PR!)
Elke Gonzalez: 1:01 (PR!)

Congrats to all on sticking out a tough course, a tough day and showing everyone what you’re made of!