Training tips from coach Bill Schroeder

finishkickzilkerrelays2014If you don’t use it, then you will lose it.  This applies to using your body and your mind.  It is always easier to stay in shape, than to get back into shape.  Always.  It is even truer the older you get.

I truly believe that running has given me so much more than I could ever give back to the sport.  By being fit and active I have seen so many places around the world that were only possible because I was a runner.

My mantra is “Focus Up!”  This is a mental as well as physical philosophy.  Focus Up reminds me to keep my head up (good form) and to mentally stay positive!

Running everyday keeps me healthy and injury free but it takes discipline to remind yourself that you can’t have 2 hard days in a row.  When it is an easy/recovery day then no matter how good you feel you must not run hard/fast.  I have 2 long running streaks of running at least 25 minutes every day.  The first was 13 years, 2 months, and 3 days long and my current started on Oct 16, 2011.

Running thoughts:

Some of my best workouts are ones that I almost didn’t start.

The hardest part of the workout is the first step out the door.

If every run was great then they would all be average.

The bad runs make the good ones even better.

Bill has been running since 1974 (from the 300m low hurdles to the 50K and everything in between) and coaching for 35 years! He currently coaches The Jets, a year-round group in Cedar Park that welcome runners of all levels.


Summer Half M: Meet the Coaches

So, you’re thinking about joining a Rogue training group. If it’s your first time, chances are that you have questions. Can I do it? What will the workouts be like? Will I be the fastest? The slowest? What are the other runners like? What is the COACH like?

Coach Cameron

Coach Cameron

Coach Jenn

Coach Jenn

Coach Chris

Coach Chris

Coach Michelle

Coach Michelle

Because the coach shapes the program and the experience, it seemed the most important question to address here. We sat down with our four Summer Half Marathon coaches, Cameron Gage, Jenn Howard-Brown, Chris McClung and Michelle Sears, for a some Q&A that will give you an inside look at the how, why and what of their coaching styles:


When and why did you start running?

Cameron: I used to run as “punishment” in high school and college basketball practices.  It wasn’t until after college that I realized it was fun and so fulfilling.

Jenn: I started running to get in shape a couple of years out of college.  It wasn’t pretty and I did everything wrong in the beginning.  I ran too hard and ran out of steam.  As I got a little smarter, I trained and ran half marathons and marathons, but all within about 5 min. of each other.  I finally found Rogue and started training methodically and have improved every season.

Chris: I started running in college after my sophomore year. I was a soccer player previously and was looking for a way to stay in shape. A friend of mine goaded me into training with him for a local 10K, and I’ve been hooked ever since!

Michelle: 2008. A friend talked me into trying a 5K group at Rogue & I’ve been hooked ever since!


How did you get into coaching?  

Cameron: I think I first talked to Steve Sisson about coaching when he was still at RunTex. That was a LONG time ago.  I think it took years for me to take the plunge because I take the responsibility so seriously.

Jenn: Initially I started coaching beginners and loved helping people do things they never thought they could do . . . run a mile, run a 5k, run a 10k, etc.  That led to coaching those same athletes on to half marathons and I found my niche.  I love coaching the half marathon.  It’s superhuman, but it’s reasonable to fit the training into a person’s busy lifestyle and juggle along with a family, career, etc.  I’ve enjoyed coaching my athletes to their first halves and personal bests.  I can achieve one or two personal bests in a year myself, but coaching gives me a chance to multiple that by 25-50!

Chris: I am passionate about sports and have always wanted to coach in some way, whether it be soccer, flag football in college, or, now, running. I am passionate about helping people change their life through sport, and there is no better sport than running to drive personal transformation. My first official gig as a run coach came in grad school when I coached a group of 75 classmates for the Capitol 10K. I led several to their first 10K and many others to personal bests for the distance, and I that’s when I fell in love with this.

Michelle: I was invigorated by the power and spirit of Coach James Dodds!


What is your trademark coaching philosophy and/or style?  

Cameron: As Steve says, “there are type A coaches at Rogue, and then there is me.”  I am all about people having the experience they want.  Whether that is a Boston Qualifying time or a check on a bucket list, if we are aligned as coach and athlete, both will be happy.

Jenn: My coaching style is nurturing with a dash of drill sergeant. My athletes have called me a “Tiger Mom,” “but in a good way.”  I’m supportive, but want to push them to their personal best at the same time.

Chris: I am a big believer in the power of the TEAM. Coaching philosophy matters, yes. But, the group dynamic and community is what helps the group push each other to places no one thought possible. So, I invest a lot of time and energy helping my groups channel the power of the team and find no greater joy than watching them run on the roads or circle the track in small packs, working together.

Michelle: Encouraging. Cowbell. Positivity. More cowbell. Keep it fun!


Most memorable run?

Cameron: I was running the Greenbelt with another Rogue and I took a spill on some rocks.  I ran the 4-5 miles out with a mild concussion and a broken thumb and elbow.

Jenn: Running the New York Marathon six weeks after 9/11.  Flights had barely resumed. Ground Zero was still smoking.  There were still threats on bridges across the US . . . and the NYC Marathon goes over a lot of bridges.  But, we decided we needed to go and show our support.  Only about 20,000 people ran it that year (vs. 45k) and it was an emotional roller coaster.  I stopped and hugged firemen and policemen and took photos all along the way.  I ran alongside people and listened to their stories . . . and cried.  It was an amazing experience to run that year with no focus on running a personal best, but being part of the healing and recovery post-9/11.

Chris: I’ve done a 2-hour long run on the trails around Crater Lake in Oregon. An easy run alone surrounded by nature’s glory = bliss.

Michelle: The SeaWheeze half marathon last year in Vancouver (amazing scenery with even more amazing running partners)!


Favorite post-run meal?

Cameron: Breakfast tacos and beer (really).

Jenn: Tacodeli. . . specifically an Otto with Dona sauce.  It’s an addiction.  If I run 16+ miles, I’ll splurge on a Mexican Coke too.

Chris: Kerbey Lane breakfast platter with apple whole wheat pancakes. No question.

Michelle: It used to be breakfast tacos…until Kerbey Lane cinnamon roll pancakes debuted. Gamestopper!


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

Cameron: Think in the big picture.  Rushing to a goal will most likely leave you injured and down on running.

Jenn:  Be patient, consistent with your training, and have a positive attitude.  It will pay off.

Chris: Slow down. Most new runners start too fast. The assumption is that you have to hurt in order to get benefit through exercise, but in running, that’s dangerous. Not only does it lead to sub-optimal aerobic development, but it also usually leads to early injury. You should start slower than you think you need to and keep any early running at easy, conversational paces. If that means you need to walk or run/walk initially, then do it. Keep it easy and your pace or ability to run more continuously will improve as you build consistency.

 Michelle: The body is truly an amazing machine! Stay consistent. Positive self-talk. Smile when it hurts.  (Oops, that’s more than one!)


What about to an experienced runner?

Cameron: Are you still training, competing, living, eating and thinking like you did as a new runner?

Jenn: Don’t set your own limits. . . . and have a positive attitude.  Most of my experienced runners don’t push their limits enough because they don’t realize their potential and their brains get in the way.  They need to have an open mind, push their limits to see what they are truly capable of.

Chris: Slow down. My athletes have heard this a thousand times: you have to go slow to go faster later. For an experienced athlete this applies in two ways: 1. For recovery. Your easy days should be super easy. I like to call them “active rest,” allowing your body to recover and prepare to get more out of your hard days. Only when you get the right balance of training and recovery will you truly see your potential. And, 2. During workouts. It isn’t always about going as hard as you can. You need to mix up your paces in order to work various parts of your aerobic system depending on the timing of your target race. For some workouts, there is more benefit gained by holding back while staying relaxed and in control at pace, while in others, you might need to press closer to the edge.

Michelle: Trust your training. You are strong, powerful and awesome!


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

Cameron: I like to take spin classes and do yoga…oh, and I have a wife, kids and a job too.

Jenn: By day, I focus on marketing for an engineering company, National Instruments, to top accounts like General Motors, Ford, Chrysler, etc.  I am passionate about raising awareness and funds to support Girls on the Run of Austin, an after-school program for young girls (8-12) to build self-esteem, teach life skills, acceptance and awareness and culminating in a celebratory 5k.  In my spare time, I love hanging out with the hubby, Scooby, and our pup, Kennedy or spending time out at the latest restaurant with friends.

Chris: I have 3 little kids at home, ages 1, 3, and 5. They keep me on my toes!

Michelle: Cooking, laughing, sipping on cold beer, flossing, watching football or futbol and snuggling with my puppy.


What is one item that is ALWAYS in your refrigerator?

Cameron: Beer.

Jenn: Sparkling.  I don’t indulge a lot, but I love a glass of Champagne, Prosecco or sparkling rose.  I wish I could say baby carrots or Greek yogurt, which yes, are usually in the fridge.  But it’s not an emergency if they aren’t!

Chris: Crunchy, organic peanut butter. I usually eat it straight from the jar with a spoon!

Michelle: Cheese.


What is one to-do on your bucket list? 

Cameron: Running Big Sur and Grandma’s Marathons

Jenn: Complete all 6 of the World Major Marathons . . . New York, Chicago, London and Berlin done, only 2 to go — Boston Marathon 2014 and Tokyo 2015.

Chris: Run Patagonia. Coming to a Rogue Expeditions trip soon!

Michelle: Learn to play the guitar.


Favorite quote? 

Cameron: “For when I run, I am a hunter and the prey is my self, my own truth.” – George Sheehan

Jenn: “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”  –Maya Angelou

Chris: “If you have a body, then you are an athlete.” – Bill Bowerman. 

No matter your background or current starting point. You are an athlete. The only question is: are you in training or not? You can do more than you currently think possible if you have the courage to go for it.

Michelle: “We don’t laugh because we’re happy, we’re happy because we laugh.”  ~William James

– “Live happy, joyous and free.”  ~my beautiful mother’s daily advice


And finally, why Rogue?

Cameron: Community, community, community.

Jenn: There simply is no substitute.  I spent years running on my own or with a friend here or there, but without purpose and without improvement.  I wanted more.  I wanted to be a better runner, run faster times, have running partners.  Once I joined Rogue in 2008, everything changed.  I have continually gotten better, accomplished goals I never thought were possible (like qualifying for Boston) and reset my limits and expectations of myself.  My coaches and teammates are irreplaceable.  They drive me to be better and support me when I’m not.  I try to give my athletes what Rogue gives me.  Rogue is a community, a network, a team, a training philosophy, a family, a support group, and a way of life.  Once you find your way in, you don’t want out.

Chris: Rogue is not about a single person. It’s about the community. And, in this community, you will find a diverse group of people from all backgrounds who are passionate about setting and reaching big goals. You won’t find any pretense or bulls**t, just real people helping each other smash their perceived limits and crush big goals. Once you experience it, it’s contagious, and I can’t get enough!

Michelle: Why not Rogue?! Everyone is a somebody here!


Whether you want to run your first half marathon, set a new PR or simply become a stronger runner and part of an amazing community, these coaches and this program can get you there. Many day/time/location options available – find details for Cameron, Jenn and Michelle here, and details for Chris’ group here.

3M: A first-timer’s race report

An introduction by Coach Mae Coffman:

I met Kristen McKay when she attended a “Mom’s Night Out” event at the Cedar Park store this past summer.  She inquired about the Run Like a Mother group, explaining she was just starting out as a runner, recently having worked up to one mile in her neighborhood. A month later she joined the group with the goal of tackling a 5K race.

Runners like Kristen are the reason why I love coaching so much. She epitomizes what it means to be a Rogue.  Over the course of the last 5 months, I have watched her blossom in her newfound runner identity. She celebrates every accomplishment– from being able to run 3 miles without stopping to the first double-digit long run.

Though she has a visual impairment, it hasn’t been a limiting factor in her progress. You would think the idea of running on unfamiliar roads and racecourses would intimidate her, but Kristen just gets out there and tackles each challenge with confidence and a smile on her face. She inspires her husband, she inspires her children, and she inspires me.  I loved reading through her very first half marathon race report and I hope you will too. 


IMG_20140119_093140by Kristen McKay

The night before I could not settle myself down – was excited to get it started.  I think I finally fell asleep close to 11 and sat right up and said “alrighty then” when my alarm went off at 4:50.  Got up, had some oatmeal and was out the door at 5:30 and parked just after 6.  I met up with Andrea from the Moms’ group at 6:40 while Jim and the girls took off for breakfast and their first meet up spot.  I went towards the end of the chute knowing that there was no way I was going to be in one of the pace groups and ended up being right by Charity and some other Rogues.  I didn’t hear the national anthem and didn’t even know that the race had started until people started moving slowly forward.

The beginning was smooth –felt great.  There was a group of bagpipers  close to the beginning – how cool is that??  I took my first walk break between 3 and 4 – nearing 6 thought of how if only the weather had been like this for the 10k, a few weeks ago, I would have done so much better. Felt like I started dragging for 9 and 10 and then knew I was close to being done and found my second wind.  Everyone kept saying it was just a little bit farther!

Jim and the girls met me at 6 by Northcross, where we used to live when we were first married, and then again near 11.  It was fun and encouraging to have them there to cheer me on and made it fun for me to have them to look for!  Got to run past the house I lived in during my junior high years at 40th and Duval, and have say that the speed bumps on Duval suck!  They aren’t very well marked and I nearly tripped over them twice.

The crowd definitely thinned out for the last few miles and by the time I turned the corner on MLK near the finish, the street was deserted and I couldn’t tell where to go.  I could hear the announcer but couldn’t see any spectators or police or anything.  I slowed down and looked around me to see if there were any other people near me but didn’t want to stop either so I just kept going until I could see that there were cones or the white fencing stuff blocking the street where to turn to the finish.  Whew!  And then it was over!

A funny, ironic thing happened as I was running behind the stadium and noticing that the other runners were thinning out. The song “The Distance” came on and I couldn’t help but chuckle over “the fans have all gone home and this one guy is still racing and long ago somebody left with the cup.” Good stuff.

After I crossed the finish and got my medal I got a banana and Jim met me with my chocolate milk.  Mae and Thayne were there too.  It was encouraging to know that he finished not too far ahead of me!  Now I need to work on my speed and stamina so that I don’t get left behind next time! Another take away was that there was a 72 yr old that came in just ahead of me and another 72 yr old just after me. I hope I am still running at that age!

Afterwards I felt it in my lower back, and my legs even down to my feet.  And even with the chocolate milk and banana, my stomach was not happy.  Maybe too much sports drink?  Not sure what happened there but after a short nap and a walk around the block I finally felt normal again and was able to enjoy my pizza and wine for dinner to celebrate!

On race day I wasn’t so sure I ever wanted to do that again but now that a few days have passed, I am looking forward to getting back out there!

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


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…

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————————

Picture 4Aussie 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.

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

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.”

pattyWhen 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!

Team Rogue Prep (9-14): PRs abound!

by, Jeff Brown

The first Team Rogue Prep 8-week training program wrapped up at the end of March with a great group of over 15 youth runners. Practices were held at various locations around Cedar Park with the young athletes putting in a lot of hard work, seeing great results, achieving PR’s, and setting school records.

The next 8-week training program will begin this Tuesday, April 12th at Milburn Park in Cedar Park at 6:45pm. More details on the Team Rogue Prep spring training and registration link can be found at the following website:

Below is a summary of some of the recent results from the youth runners:

Ashley Chapa (8th grade):
Middle School 1600m 5:49 (PR)

Chris Washington (8th grade):
Middle School 1600m 5:21 (PR)

Jeremy Brown (7th grade):
Middle School 1600m 4:59 (PR, School Record), Capitol 10K 36:13 (PR, 2nd Place M 13-15)

Kristin Jones (5th grade):Get GT Fit 5K 24:24 (PR, 1st Place 11-12 F)

Madison Boreman (7th grade):Middle School 1600m 5:13 (School Record), Middle School 800m 2:21 (PR, School Record)

Nikki Keys (8th grade):Middle School 1600m 5:19 (PR, School Record)

Ryan Brown (5th grade):Capitol 10K 39:46 (1st M Place 12 & Under)

Expect to see some Rogue singlets on the youth runners as they participate in the Congress Avenue Mile and local road races this spring!

(Yes, your kids can be involved too! Details here.)