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.


Training Tips from coach James Dodds

424114_307936832597745_902211995_nConsistency trumps Intensity:

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

Get Motivated for 2015: The Holiday Top 5

by Tori Howard

The Thanksgiving holiday has come and gone, and for some the motivation to run has left with it.  For many people, the holidays are the busiest time of the year, and we turn our attention to family, holiday meals, parties and shopping.  Adding to the challenge, the temperature outside drops and it becomes harder and harder to stay motivated.  Who wants to crawl out of our warm beds when it is thirty or forty degrees outside?

Given all the holiday chaos and chilly weather, a spring race may be the last thing on anyone’s mind.  However, committing now to a spring half marathon or marathon will help keep you focused throughout the next few months.  Spring training will keep your running on track during this hectic time of the year, and may lead to a new level of performance in the new year!

Here are five reasons to sign up now for spring training and spring races.

1. The Perfect Gift!

Why deal with crowded malls crawling with holiday shoppers when you can sit and shop from home?  You can purchase the perfect gift for yourself or a loved one right from the comfort of home: the gift of spring marathon or half-marathon training!  Of course, Rogue has you covered;  they offer a wide range of training programs at both the downtown and Cedar Park location. You can sign up directly, or purchase gift cards here.

2. Register Now 

So you signed up for Rogue training but now what?  Staying motivated to train in the cold and bad weather can be tough. If you have a really good reason to run, like an exciting race, you are more likely to actually go out and train for it.  Register for your spring race now!  Plus running in the crisp, cool winter is better than training in the scorching heat and humidity in the summer.  Here are a few exciting events to consider for the spring.

Zooma Texas Half Marathon 

A girl powered event that will have you winding your way through 13.1 miles of quiet roadways dotted with bluebonnets and other Texas wild flowers.  Make it a girl’s weekend and enjoy all the resort amenities along with the award winning pool and spa.

Saturday, March 28th 2015

Hyatt Regency Lost Pines Resort and Spa, Bastrop, Texas

Discount code:  Tori15


Austin 10/20

Great local bands will rock the route and twice as many real stages than ever seen on the roads will line the ten mile course.

Sunday, March 29th 2015

The Domain, Alterra Parkway/Esperanza, North Austin


Big D Marathon and Half Marathon

New and Improved! The races start and end on the historic grounds of the great State Fair of Texas. The event web page boasts of a new course this year and they claim to have come up with something as flat as they can possibly make it.  Embrace the beauty of Dallas and White Rock Lake in early spring.

Sunday, April 12th 2015

The Grand Place Building at Fair Park in Dallas, Texas

3. Extra Holiday Motivation

Even if you are already signed up to run a March or April race, you will want to stay in good shape during the holidays. Use all those parties and meals as motivation to train harder and develop consistency.  Make those high-calorie indulgences work for you!

4. Avoid the Post-Holiday Blues

Once the hectic holidays are over, and with fewer family commitments, a spring race can be just what the doctor ordered.  With fewer activities, it may help to have something to focus your new-found “spare” time and energy on.  Rather than succumb to the post-holiday blues, you will already have developed the positive habits that come with training -and be well on your way to healthy new year.

5.  A New Year – A New PR!

Spring races mark the end of winter and training in the cold. If you stay focused on your training during the rough months, your speed will most likely improve. There is no better way to celebrate the end of winter than with a new, bright, shiny PR!

So, while training through the winter months might not be the first thing on your mind, there are plenty of reasons to sign up for a spring race today!  Happy (running) holidays!!

The Top 5

by Darren Brown

We all run for different reasons. Some of us are trying to improve our health, some are
testing our physical limits and some are trying to become one of the best ever. No
matter what your reason for running may be, the first step to getting there is to spend
time putting one foot in front of the other: in other words, running. This is the basic
concept of Rogue’s mentor, Arthur Lydiard. Lydiard believed that the best way to become
better at anything was to spend time doing that activity. He also believed however, that
ancillary work could be done to help compliment your running, especially when it comes to
injury prevention. He taught that better biomechanics, a stronger body and a stable core
not only helped runners become faster, but primarily helped keep them injury free, which
allowed them to continue training without interruption.

Now, being the “old-school” guy that he was and training his athletes on a farm in New
Zealand, his idea of ancillary work was having his athletes shovel rocks back and forth
from one pile to another. Sports-science has come a little ways since then, so I am not
going to suggest that you shovel rocks back and forth (although I think we have all felt
the soreness from a long day of yard work), but I am going to lay out five modern
“shoveling” techniques that runners of all abilities can use to help improve their day to
day performance and keep themselves healthy.

1. Form Drills: Form drills help improve biomechanics by teaching the body proper
alignment through explosive, exaggerated movements. Three examples of basic form drills
include Skips, High Knees and Butt Kicks. When done, these will improve knee drive, among
other things, which helps extend our stride, causing us to cover more ground with each

2. Push-Ups: Push-ups are a very generic exercise that uses a variety of muscles in the
chest, arms, back and even core. When done properly (controlled on the way up and down
while maintaining a flat back), the push-up is one of the most efficient upper body
exercises available. They are also easy to do because they require no equipment and are
great because they can be altered to create a new stimulus. Try alternating between
wide, moderate and narrow grip push-ups as well as incline and decline push-ups to get a
complete workout that is a constant challenge.

3. Lunges: Lunges help strengthen the major muscles of the legs and glutes. These are
important because they are the main muscle groups used during running. Lunges can also
be altered to vary the stimuli being applied by alternating between forward, backward and
side lunges. These can even be done within the same set.

4. Planks: Planks, while working mainly the core, are also an exercise that uses
multiple muscle groups such as the shoulders, quadriceps and hamstrings, depending on the
plank position you are in. Planks have four positions, Front Plank, Left-Side Plank,
Right-Side Plank and Back Plank, and can be done from either your hands or elbows.
Elbows are a little tougher as they bring the angle of your body closer to the ground and
increase the gravitational pull on your core. Start by spending 10-20sec in each
position and build from there.

5. Foot Drills: Foot drills are a very important part of staying healthy. Our knees and
ankles absorb the majority of the shock while running and our ankles require the most
flex during the activity. Strengthening the muscles of the lower leg and keeping our
ankles flexible allow them to take the constant load that we place on them with each step
of our stride.

So, whether you are just getting started running or are looking to jump up to that next
level, begin incorporating these five basic exercises into your routine and watch your
running improve!

Morning, or night?

Are you a morning runner, or a night runner?

For most of us, there is no question as to which type we are, and no reason to fight it. Sometimes, however, a switch is necessary, whether it’s due to a work schedule, weather forecast or some other obligation that is out of your control. That switch is most often required of the night runners, for the sole reason that conflicts tend to arise in the evening…not so much during the predawn hours.

The morning runners are a special breed, but it many ways it seems as though they have it figured out. For one, things don’t “come up” at 5:30am – morning runners get their run in without any concern for conflicts. The roads are open and quiet. Not only is this good for the soul and your safety, but the run actually takes far less time without the delays that traffic and traffic lights cause later in the day. These runners get to enjoy that post run “glow” all day long, not just for the hour or two before bed. Their metabolism is kick-started, and they don’t have to worry about planning their meals around an evening workout. In the summer, they get to finish their run by plunging into Barton Springs, free of charge and full of like-minded athletes.

So why wouldn’t you be a morning runner?

Maybe because it means getting up really, really early.

If you are a night runner that needs (or maybe even sort of wants) to be a morning runner, there are ways to make it happen as smoothly as possible. Consider the following tips to help you get up, run your run and get on with your day:

Lay it out. Before you go to bed, lay out your running clothes, running shoes, socks, every single item that you will need for running. Then lay out your work clothes, work shoes, socks, every single item that you will need for work (or whatever it is you do all day). It won’t matter how fuzzy or indecisive you might be when you wake up, because you won’t have to think. Just grab, dress, go.

Pack it up. Make and pack your meals the night before. This might mean getting into the habit of cooking multiple meals at once, making extra servings of dinner to take for lunch or using Sunday as a day to “cook ahead.” Find the system that works for you, and do it. The ability to grab and go in the morning will save tons of time, and will prevent the inevitable decision to grab fast food “just this one time.”

Outlaw the snooze button. All that the button does is delay the inevitable, and it’s not like you’re actually getting extra quality sleep in those 8 minutes. As soon as you get up, take a few steps and turn on a light you will wake right up, so just do it already! It will become habit faster than you think.

Go to work early. Does your place of business have a shower available, or a nearby gym that you attend? If so, consider running from there. You can drive there well before rush hour begins, enjoy your run, shower at work and have plenty of time to enjoy the breakfast that you packed, rather than sitting in traffic.

Find a running partner. This rule applies to morning and night runners alike – if you have someone waiting for you, you will go. Accountability is a huge factor in remaining committed to any sort of training schedule – this is why the coached group set up is so successful at Rogue. Have someone that you run with on the days that you don’t meet a group – when you’re tempted to stay under the covers, just picture that person waiting for you in the dark. You’ll get up.

Not everyone has the ability to truly prefer morning running over night running, but these tips will help make it happen. Now go and enjoy all of that free time you’ll have tonight!