Coach's Corner

This page will be a living and breathing document for our members with a growing list of tips from our coaches on specific training topics. 

MAY 21, 2018
TRACK ETIQUETTE
If you have ever done a workout on a busy track, you'll know that it can often seem like a three ring circus, with people running at a wide variety different paces running in all lanes of the track. There are sometimes differing opinions on the most appropriate course of action when using a track, so below is a list of basic track "rules" to help you know how to approach your workout & hopefully make you more comfortable with the protocols. 

  1. RUN IN THE CORRECT DIRECTION: Throughout the world the correct direction to circle a track is counterclockwise. This can sometimes vary based on the primary users of the facility due to a desire to "balance out" the biomechanical tendencies of running in the same direction for every track session. If you find this happening on a track you encounter, adapt. "when in Rome..." as they say. Whatever direction the majority of runners are running on a track is the "correct" direction. 
  2. RUN IN THE CORRECT LANE: This can be a contentious issue occasionally, so I'll start with what we at Rogue believe is the appropriate action. The first lane (closest to the infield, aka Lane 1), is reserved for those running fast. The contentious part comes when there are varying degrees of "fast". In our opinion, if you are running a hard portion of an interval workout, regardless of you pace, then you have an equal right to lane 1. By staying close to the inside line of the lane, you allow faster runners to pass on your right. When everyone uses this protocol, the workouts run very smoothly. Problems occur when some folks fee self conscious about being slower & getting passed on the right & move out to lanes 2 or 3. this makes it even harder for the faster runners to thread the needle between those in lane 1 & those in lanes 2 & 3. If you are running a hard, quality portion of a workout, stay in lane one. It is important to note that you have the right to space your body occupies in lane 1, not to the entire 400 meters of the lane. 
    When you are running the recovery section of an interval workout, please move out to the outer lanes, like lane 5 through 8. Be careful when you switch from the hard to the easy, that you look over your shoulder to see if anyone is passing on your right so you they don't run into you. 
    Never stop or walk in lanes 1 or 2 or you will become a speed bump. 
  3. DON'T STOP OR STAND ON THE TRACK: Never stand on the track. Get your gear all set before you step onto the track so you aren't standing there adjusting your earbuds, running watch, etc. If you feel a cramp coming on, need to tie your shoelace, or get a phone call, move off the track. If you recognize another runner you haven't seen in years, move off the track to have a reunion.
  4. PASS ON THE RIGHT: As indicated in rule two above, pass on the right whenever possible. 
  5. RUNNING IN GROUPS: When you are running in a pack with more than two people, you need to be very aware of the space the group is taking up on the track. The groups should try to run in single file, so as to allow runners passing on the right the shortest distance to get by the group. It is absolutely inappropriate to run three or more abreast. When this happens the group will be running into lane 3 & causing all kinds of traffic issues. When this happens faster runners will try to dodge inside of the group, back into lane 1 & create even more havoc. Please limit all groups to 3-4 runners maximum & try to run in signle file. 
  6. RESPECT THE FACILITY RULES & HOURS OF USE: Most tracks are the property of local school districts & colleges or universities. They have paid to build the tracks, are responsible for their upkeep & the liability that might be incurred in the case of injury or accident. Please be sure to look for posted rules outside or inside the track. If you have questions, call the school to check with the principle or athletic director to see what public use is allowed. My times tracks are closed to the public because of poor community use or liability. Please don't abuse the right to use a track.
  7. DOGS: Dogs should not be brought onto the track. There is minimal space on a track & whether leashed or unleashed dogs are dangerous in tight quarters. Plus, other runners should not have to deal with a dog's barking or waste. If you bring a dog to the track, expect a lot of dirty looks, if not outright hostility. 
  8. KIDS: Children belong on the track but they need to be aware of track etiquette as well as adults do. Don't allow your child to stop or stand on the track. Check to see if you can use a jogging stroller on the track if you have little ones. While you might park your child in a stroller while you circle the track, be courteous if your child begins to cry. Especially, be alert so your child doesn't wander onto the track.

MAY 7, 2018
WELCOME TO ROGUE TRAINING

We are excited to welcome you to the most badass training group you’ll ever join! Our training macros (the work) are developed by head coach, Steve Sisson who has taken the advanced training methods of the best professional runners and applied the same principles to your training. Our coaches are the backbone of Rogue Running. They are not only experienced, but their passion is helping you improve and succeed in reaching your goals. Our groups are supportive and encouraging teams that hold you accountable and motivate you each week. While training with Rogue, you will push your limits, form meaningful friendships, and believe there is magic in running and racing. Oh yeah, it will change your life!

ROGUE’S WEBSITE

Go to www.roguerunning.com, look at the top right of the screen where you see the "Members" button. Log in with your email and the password. That will take you to the Member’s Section. If you have recently rejoined Rogue, you’ll notice this is a new website with a fresh look and feel. Here you’ll find your events, announcements, weekly workouts, training tips and the long run details for the weekend.

TRAINING SCHEDULE:

There is also a black box at the top that says, “CLICK HERE FOR YOUR TRAINING SCHEDULE”. This will link you to the overall training program from a 10,000-foot view. We call this the macrocycle, or the macro for short. Using this tool, you can plan for the general training we’ll be doing throughout your program. When you need to adjust for travel you can contact you coach for help. We have included a daily training schedule as well as a long run schedule.

  • Daily Training Schedule:

o   M: Stands for Miles

o   EZ: Stands for Easy effort or conversational pace.

o   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.

o   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.

o   MLR: Stands for Medium Long Run and is essential to improving your aerobic development as an endurance runner.

o   Quality: Workouts with Rogue that you run with your group/coach. This includes: strides, fartleks, speedwork, pace work, intervals, hills, tempos, etc.

o   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.

  • Long Run Schedule:

o   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

  • Marathoners: 5 miles of running
  • 5K-Half Marathoners: 3 miles of running

Intermediate

  • Marathoners: 6 miles of running and a more aggressive build up with long run workouts
  • 5K-Half Marathoners: 4 miles of running and a more aggressive build up with long run workouts

Advanced

  • Marathoners: 8 miles of running and a more aggressive build up with long run workouts
  • 5K-Half Marathoners: 5 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.

LOCATIONS:

  • Rogue Downtown: 410 Pressler off 5th St. in between MoPac and Lamar
  • Rogue Cedar Park: 930 S. Bell Blvd., Suite 104 by Cypress Creek Blvd & the Brushy Creek Trail
  • Rogue Satellites: These groups meet during the week but supported long runs meet at either our Downtown or Cedar Park locations.

Parking and traffic at some of the locations can create a challenge so please arrive 10-15 minutes early.

GROUP WORKOUT DETAILS:

  • What to Bring: Dress in athletic attire with running shoes. If you have a sports watch or use a phone for timing, please bring one. During the winter or if you train in the morning wear any reflective gear, lights, or a headlamp, for safety. We also recommend a towel (yes, you will be sweaty) and perhaps a change of clothes. Lastly, if you have a water bottle, or hand held that will help you stay hydrated. We have storage at our Downtown and Cedar Park locations for you to store your belongings or you can keep them in your car. If you meet at one of our satellite locations, we recommend bringing a towel or yoga mat for post workout rolling/stretching.
  • Workout Duration: Most group workouts will last 75-90 minutes. This includes: coach instructions, warm up, drills, workout, cool down, and foot drills. Rolling out after the workout is encouraged.
  • What to Expect: The first workout is an easy run and will be more about getting to know your coach and fellow teammates.

ROGUE EXTRAS:  

  • 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.
  • Social Media:
    • 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.
    • Rundown Blog
    • Twitter
    • Instagram

Copyright - Rogue Running - 2018.