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.

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!

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

————

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!

 

 

 

 

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)!

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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!

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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!

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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.

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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!

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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.

See, and be seen.

vs

by Erik Stanley

Daylight savings is upon us, and chances are that most of your runs will be happening before the sun rises, or after it sets. Here are a few important tips to keep you safe while running in the dark.

First of all, don’t ever think cars are watching out for you. Running against traffic and reflective clothing are both important, and LED blinky lights are even better. Aim for all of the above!

Picture this: you find yourself in the middle of a workout and you are haulin’ ass down the street. You see a car pulling up to exit a parking lot and in your mind you think, “of course he sees me, I am running!” Not true. People get hit all the time this way and we have friends that are killed by cars each year here in Austin. It is worth the wait to make sure it is safe to cross!

Running against traffic ensures that you can always see what is coming your way while running. If a car veers into the sidewalk you have a better chance of being able to react and move to a safe spot. This can be a challenge on winding roads, but still safer than having cars at your back! And of course, do your best to avoid busy roads during rush hour. As I know from experience, Redbud is not a safe road to run at 6pm!

Most importantly, make yourself visible. Rogue Running carries plenty of options to help make you more visible and safer while running in the dark. Reflective clothing is a must, but also having a light or blinking band can increase your visibility, especially at places like the Town Lake Trail where there aren’t many lights to reflect off of your reflective gear.

The following are some of the great options we’ve got this year:

photo 4Fuel Belt Speedster Reflective Vest

This is a snug nylon vest that can be worn over any base layer or tech tee. It offers 360 degree visibility and doesn’t make you feel like you’re wearing a crossing guard outfit.

 

photo 2Night Beam Wrist/Arm Band

This is a lit up band that offers full visibility and is water resistant. This gives ¼ mile visibility and can be worn on your skin or over tights or shirts. This is also great for walking your pets at night! Nightbeam also offers a hat with front LED lights and rear flashing red LED lights for ¼ mile visibility as well.

photo 3Headlamps

Headlamps give you visibility and show you where to run. Don’t like stepping in potholes? Want to make sure you are not hit by a bike or runner on the trail? This is your answer. Rogue carries Petzl Tikka and Tikk XP. The Tikka XP offers a lense that will disperse the light instead of acting as a spotlight. This is what I recommend for my trail runners. It also offers a red LED flash option.

photo 1Fuel Belt Frog Clip-on

This can be clipped on to your hat or shorts to help light your path. This is not going to be as bright at the Petzl, but at a lower price point it may be plenty for the majority of the roads in our area.

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photoWant more Erik? Check out his trail programs or stop by Rogue Running in downtown Austin to get his expert advice on everything from shoes and nutrition to chicken farming and back houses.

Meet the Coach: Mae Coffman

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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mae cofmanWhen and why did you start running?

I’ve always been an athlete and used to run just to stay in shape for sports.  I played soccer from elementary school through college.  After college I was looking for a new challenge and decided to train for a ½ marathon (the 3M), after that race, I was hooked!

How did you get into coaching?

I started running with Cedar Park Rogue groups when the store opened.  The following fall, James Dodds approached me about coaching the inaugural mom’s running group. The timing was perfect since I had just switched to a part-time work schedule to spend more time with my toddler.  It was a fantastic opportunity to blend my love of teaching/coaching with my love for running.

Why Rogue?

I started with Rogue back when it was first founded and we were running from the Run Tex location downtown.  After my first Rogue Austin Marathon training group experience, I never looked back!  Some of my best running friends have been made and maintained through Rogue. I love the atmosphere and the knowledge at Rogue—I can’t imagine training anywhere else.

What is your trademark coaching philosophy and/or style?

I don’t think I have a trademark…though I did run and coach throughout my 2nd pregnancy, so I guess I became known as “that crazy pregnant running lady”

Most memorable run?

Running the Boston Marathon in 2009, and finding out I was pregnant after returning home, so…technically my oldest son has also completed a marathon.

Favorite post-run meal?

Breakfast tacos and coffee

Favorite Rogue long run route?

Mt. Bonnell for sure.

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

Be kind to yourself and celebrate each small accomplishment—don’t compare your progress and achievements to other runners.  The greatest thing about the sport of running is that it’s all about setting and reaching goals for yourself.  No matter if you have run for 20 years or 2 days—YOU ARE A RUNNER!  Commitment and attitude mark you as a runner—not PRs and medals.

What are you coaching next?

Run Like A Mother!  Mom’s Running Group in Cedar Park.

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

Enjoy time with my husband and 2 boys, play soccer, & read.

Any pets?

A dog, Daisy and a cat, Hobbes

What’s the last book you read?

Half the Sky

What is one item that is ALWAYS in your refrigerator?

We always have 4 different types of milk stocked in the fridge. Vanilla soy for my husband, whole milk for the baby, 1% for my older son, and chocolate almond for me!

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

Hmmm…is an avocado a vegetable or a fruit? If it’s a vegetable I’d probably be an avacado because I eat so many of them.

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

I’d love to visit New Zealand

What is one to-do on your bucket list?

Complete an Ironman

Favorite quote?

“Even if you’re on the right track, you’ll get run over if you just sit there” – Will Rogers

“Continuous effort- not strength or intelligence- is the key to unlocking our potential” – Winston Churchill

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Mae’s next program is Run Like a Mother, beginning September 5. The program is stroller-friendly and offers two levels – beginners, and half marathoners. Get details here!