Rogue Road Runners

Contact Person:

Karen Smith

(512) 294-6925

zippyreturns@sbcglobal.net

Rogue Roadrunners is a Team running program but separate in operation, goals, and personality from Team Rogue. Participants will be doing performance based training with goal setting, centered on marathon and half marathon distances. The organizational aspects will be cognizant of North Austin family /life demands with various options based on ability and desired intensity as well as revolve around central and North Austin locations. This will be a Lydiard based program, and will incorporate 3 target races in the 3 phase macro-cycle with one race in September, one in November and one in January. This program will start in June and be a 6-8 month program ending in late November or mid January. A 3 month minimum participation would be required for both programs. The program offers two levels divided by Varsity and Junior-Varsity allowing people more flexibility to choose their own level of intensity, and time commitment relative to number of workouts per week, and amenities such as level of coach interaction and cost Roadrunner Varsity Amenities- Tue/Thurs/Sat supported long run workouts: • Tues. and Thurs. -Quality coached workout and Sat. long run supported with email maps and directions, water and Powerade on the course as appropriate for the distance. • Individually customization to Macro cycle based on your target races • Rogue Roadrunner Team logo Technical Shirt • Optional at cost Rogue Roadrunner uniform • 15% Rogue Store Discount • 1 on 1 meeting every 3 months if you choose, once a month coaches office-Wed. at Coach Killer’s house 5:30-8pm- group setting • Email access to coach • (TP training, other discounts, consults,Team injury clinics, recommendations etc similar to former Team stuff) Roadrunner JV Amenities- Tues. group quality/Sat supported long run workouts: • Tues. Quality coached workout and Sat. long run supported with email maps and directions, water and powerade on the course as appropriate for the distance. • Macro cycle for target race- occasional modifications as needed for travel, etc. but standard schedule for either half or full marathon. • Rogue Roadrunner Team logo Technical Shirt • Optional at cost Rogue Roadrunner uniform • 15% Rogue Store Discount • Email access to coach • (TP training, other discounts, consults, Team injury clinics, recommendations etc. similar to former Team stuff) Training Program Pricing Varsity - $85 a month - San Antonio end race $510, Houston end race $ 680 JV- $65 a month - San Antonio end race - $ 390, Houston end race $ 520 Rogue Roadrunner Macro cycle- general information: June- Aug: Base Phase- higher mileage/ steady state but no speed from June-Aug. Sept. 6th: Race 1- Albuquerque NM, marathon/half marathon – Base phase race Sept.: Anaerobic Phase - focus on speed November 15th Race 2- San Antonio RnR Half or Full End of Nov. thru Jan 1: Sharpening and Coordination Phase- Jan.2-17th Peak and Taper Jan. 18th Race 3- Houston Marathon Target Races: Can do one, two or all of these target races but the macro-cycle will be built around these not others and the premise that we all will work together towards one or more of these half / full marathons. Participant Pre-requisites: This program will facilitate Intermediate to Advanced runners and there are some prerequisites and criteria to be considering: • Either level of program can be used to do marathon or half marathon distance training. • Only Advanced runners can do the Varsity- determined by training and racing experience, not necessarily speed • All Intermediate runners or half marathoners who will try to run the full marathon distance for the first time will be required to take a 2 hour basic biomechanics class, at $30 extra charge- to be offered the first weekend in June- a $60 value (others interested will also have the opportunity, and those that have already taken a ChiRunning clinic can opt out of this. • Varsity long run distance start minimum is 10 miles- able to cover the full distance without walking- regardless of marathon or half marathon race target distances • JV runners long run distance start minimum is 6 miles (no walking) for half marathon, 10 miles (no walking) for full marathon • Coach approval for participation- Coach Karen Smith, email: zippyreturns@sbcglobal.net