Welcome to Rogue Cedar Park's Member only page! Below you will find announcements/events, weekly workout information, long run information, training schedules, and runner tools. If you have questions please contact: Jen@roguerunning.com
Please continue to bring gently used or new scarfs for Courtney. There is a basket on the main counter when you walk in.
Water Stop Help Needed - Cedar Park! We are looking for a current runner who can commit to 1-2 Saturdays a month to put out the water before the long run starts (5:15 AM) and pick up the water post long run. What does the job pay? FREE training!! :) Email Jen@roguerunning.com if interested.
Saturday November 17th Shiner 5K, 10K, & Half Marathon
Thursday November 22nd Thanksgiving Turkey Trot - So many to choose from! There is a 5K in Cedar Park, 5M & 2M race in Round Rock, 5K & 10K in Pflugerville, 5 Miler in Georgetown, 5 Mile race in Steiner Ranch, and the big 5 miler in Austin. Take your pick and go race!!!
WEEKLY TRAINING INFORMATION
FULL & HALF MARATHON GROUPS
Week of nov 5th
We are heading back over to Lynnwood to improve our downhill running and running by effort uphill. In a hilly race such as CIM or Austin we have to learn how to modulate our effort over the ups & downs of the course. We also need to prep our bodies for the physical demands of the course. We return to Lynnwood to perfect this workout!
Marathoners - 4-6 x 1600m (800m UP hill at a steady or marathon effort + 800m DOWN hill at a hard or 10K effort)/2 min rest
Half Marathoners - 2-4 x 1600m (800m UP hill at a steady or marathon effort + 800m DOWN hill at a hard or 10K effort)/2 min rest
Marathoners - 1-2M WU + 4-5 miles @ MGP + 1-2M CD
Half Marathoners - 1M WU + 3 miles of the fartlek = :30 sec stride/:60 sec easy jog + 1M CD
WEEK 2: FARTLEK
A fartlek is a Swedish word for speed play. Yes, play…we are going to make running fun! J You can essentially do a fartlek anywhere. The first time I heard this word I saw it on a t-shirt. It had the FARTLEK on the front and on the back it read, “It’s a running thing. You wouldn’t understand.” Well, now you will! It basically just means we are going to change our speed over a course of a run. We will use the streets/blocks as our guide to change speeds.
What is hard? You should be pushing yourself out of your comfort zone and should not be able to hold a conversation.
What is easy? Use this time to allow your breathing & heart rate to come back down and relax. You will be able to talk early in the workout but as the workout progresses it will become more challenging to do so. This is because it will take your heart rate longer to come back down to an easy effort. This is normal and okay. Just focus on slowing down and even coming to a walk if you need to.
T1: 3-4 sets (run hard 1/4, walk hard 1/4, run hard 1/4, walk hard 1/4)/short break after 2 sets
T2: 5 sets (run hard 1/4, jog ez 1/4, run hard 1/4, jog ez 1/4) short break after 2 sets
T3: 6 sets (run hard 1/4, jog ez 1/4, run hard 1/4, jog ez 1/4) short break after 2 sets
T4: 6 sets (run hard for :30 sec/run easy for :30 sec)/short break after 3 sets
Long Run Distances:
T1: 2 Miles; T2: 3 Miles; T3: 4 Miles; T4: 5 Miles
LONG RUN INFORMATION
MAPMYRUN LINK - Hills of Forest Oak
Start Times: 5:30 AM (up to 22 miles) & 7 AM (up to 12 miles)
Houston Half: 8/10/12 miles
Houston Full: 18/19*/19* miles w/workout
Austin Half: 6/10/12 miles
Austin Full: 12/16/18 miles
Dec 2nd Half: 9/10/12 miles
Dec 9th Half: 12/14/16 miles
Dec 2nd Full: 16/16/16* miles
Dec 9th Full: 20/20*/22* miles
Houston Full: 19 Miles – 3.5 mile warm up/cool down + 3 X 4 mile loops (1st loop @ MGP + :20 seconds + 2nd loop @ MGP + 3rd loop @ MGP or MGP - up to :20 sec) For example, if my Marathon Goal Pace is 10:00 then I would shoot for the following paces for each of the 4 mile loops: 10:20, 10:00, 9:40-10:00.
Dec 2nd Full: 16 Miles w/last 6 miles at MGP
Daily Training Schedule:
M: Stands for Miles
EZ: Stands for Easy effort or conversational pace.
Mileage Ranges: We give ranges on mileage because we know some runners will be starting at lower or higher mileage than others. Please talk with your coach about your running background, history, and current weekly mileage so you can avoid doing too much too soon.
XT: Stands for cross training. If you are not going to run, we advise doing some other type of training. Instead of taking the day “off” from activity, you can cycle, swim, do the stair climber, elliptical, etc.
Marathon/Half Marathon Schedules:
MLR: Stands for Medium Long Run and is essential to improving your aerobic development as an endurance runner.
Recovery: These runs can be as easy or slow as you need and are vital for improvement. Recovery runs or recovery XT improves blood flow and will ensure you feel ready for the next workout or long run.
Quality: Workouts with Rogue that you run with your group/coach. This includes: strides, fartleks, speedwork, pace work, intervals, hills, tempos, etc.
Long Run Schedule: Full & Half Marathon Runners
We have accommodated many race dates along with varying abilities (beginner, intermediate, and advanced runners). You should be comfortable with the following mileage for each group:
Beginner – 5 miles of running
Intermediate – 6 miles of running and a more aggressive build up with long run workouts
Advanced – 8 miles of running and a more aggressive build up with long run workouts
C: Stands for Close – This is a workout you do during the last 4 or so miles of your long run. You’ll want to start close to your MGP (Marathon Goal Pace) and work your way down to hMGP (half Marathon Goal Pace).
*: This asterisk denotes a long run workout. Details will be given the week of the long run. These long runs are meant to better prepare you for racing and will help you practice the mental and physical demands of your race.
NN: Stands for No Nutrition – This is a long run where we ask that you avoid eating carbs the morning of your long run and during your long run. We expect you to continue drinking water. We will cover the purpose and execution of this in more detail as it approaches.
Click on the file linked below to access your program schedules. The PDF files have multiple pages so be sure to scroll down to see all of the information.
Podcast: Running Rogue is our weekly podcast with training tips and commentary on current events in the running world. You can find all episodes on iTunes or on our special podcast page: runningrogue.libsyn.com.
Events: We host a variety of events for our runners. Some are educational, but all are social. We post events on our website, in our weekly email that you’ll receive on Mondays, and on Facebook.
Travel: Rogue Expeditions is a unique adventure travel company that creates run-centric vacations around the world. Our itineraries are designed to combine authentic, off-the-beaten-track travel experiences with organized, supported daily runs in unforgettable places, and to accommodate all levels. Put more simply, we are adventure travel for runners!
Retail Partner: Rogue Running works with Jack Rabbit Sports to offer running apparel, shoes, nutrition, and accessories. They have a loyalty program for Rogues and offer exclusive deals on merchandise for our groups.
Facebook: We have two pages, our main page for our Austin runners Rogue Running Facebook and one for our Cedar Park location Rogue - Cedar Park Facebook . Additionally, most coaches have private group Facebook pages for you to join. We will use our group page throughout the season to post motivational tips, quotes, pictures, and communicate with each other. These are all great resources for staying in the up-to-date on current events and things happening at Rogue! If you are not on Facebook, please let your coach know.