Events & Announcements
For those of you who may be interested in trail running but need a gentle introduction, we suggest the Rogue Trail Series 10K race distances. Run on three completely different types of terrain, these races are designed as a great introduction to trail running. If you are interested, see the links below.
Tip of the WEEK
THE ATHLETE'S DIET
As athletes, we have more motivation and more need to eat well. But, in comparison to the rest of the population, we need to eat a little differently due to the demands of our sport. We burn a lot of glycogen and as a result we need to eat more carbohydrates (not necessarily bread) than our sedentary counterparts. Plus, we need to drink a lot more fluids.
When it comes to nutrition (not diet), everyone is a little different and there are a tons of philosophies that work. Here is what we like at Rogue:
Nutrition (KISS method – Keep It Simple, Stupid)
The Athlete’s Diet:
1) Whole Foods – Not the store. Avoid processed and packaged foods. Aim for fresh (or flash frozen) veggies and fruit. Whole grains. Minimal meats. Shop “the outside or perimeter of the grocery store” (refrigerated stuff, produce)
2) Moderation/Balance – Let's be real, we are going to cheat. We are going to eat cake, drink soda, French fries, etc. The key is balancing that and not feeling like we failed when we slip. Sometime we derail and that’s ok, you can hop back on at any time without penalty! Also, start small and work up. One good day per week, then two, then three…and so on. Even when you are rolling, maintain one cheat day per week. Saturday or Friday. Give yourself a day to have desert. That is sustainable.
3) Listen to your body. Carbs or Protein? What does your body take well? Some people process carbs better, others protein. Think about how you feel after eating a big steak? Now, a big bowl of pasta? Create diets that capitalize on what your body naturally processes. If you lean towards the steak in this example, there are other ways to get your carbs in, namely fruits and vegetables. Carbs are stored as glycogen in our body and glycogen is the primary fuel for running. Without eating carbs, we can top off these fuel tanks which means we can literally run out of gas. So get creative and find some other ways to take care of the carbs your body needs!
4) Don’t starve yourself – Losing weight does require you to burn more calories than you take in but immediately after a hard work out is NOT the time to hold back. After a workout you need to recover; replenish fuel stores and rebuild muscle. You need to eat 45 minutes or sooner, after a workout. Cut the calories at lunch, snacks, soda or late-night desert. Like I said, there are a lot of different facets to a strong nutritional philosophy and it is easy to get bogged down in the details. Keep things simple when you can and experiment at every chance. Once you find balance and what works for your body, you (and your running) will be a lot better off!
Weekly Workout Details
the week of MARCH 20TH
Spring Marathoners & Half Marathoners
QUALITY WORKOUT: Half Marathon Goal Pace Reps
DOWNTOWN ROUTE: Watchill 1K
WORKOUT: 2-4 x 2K at hMGP w/ 60-90 sec rest
DESCRIPTION: We are at it again! Hitting the lactate threshold system, that is. This is because it is a very important physiological system to develop. Please be sure to keep the rest short & run these at the prescribed paces. If you are going to cheat on your paces (going faster than your pace), you might as well not even do the workout. Yes, it will feel like the workout is too easy, especially after the Drop Down Week last week but believe me, you'll be happy you ran this workout appropriately during the long run this coming weekend.
SPRING MARATHON LONG RUN WORKOUT
For everyone running a Spring Marathon (except Big D racers) we have a long run workout. Please pay special attention to the logistics of this run. We are running a course that simulates the Boston Marathon course. For this reason we'll begin this workout at a DIFFERENT LOCATION. We'll be starting the workout at the REI parking lot in the Gateway Shopping Center (9901 N Capital of Texas Hwy Ste 200, Austin, TX 78759) at 6:30AM. Those who live central & south should meet at Rogue at 6AM & we'll carpool up to Gateway. After the run those who have cars at Rogue can help return those who drove back to Gateway to get their cars. If you live north then you can meet us at Gateway at 6:30AM & I'll bring extra maps.
20M with 8-10M at MGP. The specifics of when to run MGP will be provided on the Thursday before the run. Look back here or contact your coach for the specific details.
Cap 10K Group / PR 5k 10 Group
QUALITY WORKOUT: Critical Velocity Reps
DOWNTOWN ROUTE: Watchill 1K
WORKOUT: 2-4 x 2K at CV (Critical Velocity) w/ 90 seconds rest
DESCRIPTION: Critical Velocity is a specific pace that is halfway between your 10K pace & your hMGP, For easy reference, you can add 10 seconds to your 10K pace or subtract 10 seconds from your hMGP to get your CV pace (it is actually 15K pace for those who are curious). This workout is not meant to be especially difficult. In fact, if you are training at the appropriate paces, the CV workout usually only begins to get difficult in the middle of the third rep or at the beginning of the 4th reps. But be confident that the paces are help your physiological system.
Couch to 5K (& Couch to Marathon) - Week 4
QUALITY WORKOUT: Hills & Myrtle Routine
Everyone Warm Up: ~ 1 Mile
- Couch-to-5K: Run 4 sets of uphill’s/walk easy downhill + Run 4 sets of downhill’s/walk easy uphill + Cool down ~ 1 Mile
- 5K: Run 4-6 sets of uphills hard/jog easy downhill +Run 4-6 sets of downhills hard/jog easy uphill + Cool down ~ 1 Mile
- 10K: Run 6-8 sets of uphills hard/jog easy downhill + Run 6-8 sets of downhills hard/jog easy downhill + Cool down ~ 1.5 Miles
Here’s a secret: Everyone hates hills! If you can wrap your mind around loving them, you will be the strongest runner out there. Many new runners struggle with hills. They lean way forward, attempt to “bound” up the hill and over all make it much harder than it needs to be. Downhill running is even worse. Athletes fight the force of gravity by landing with their feet way out in front of their bodies, leaning back and again, making it much harder than it needs to be.
The solution is to run a hill much like you would a flat. And, the secret for the downhill is to pump your arms. Neuromuscular, your arms and legs communicate with one another. If you pump your arms, your legs will follow. Running downhill often feels “out of control” with your feet and legs all over. Get control of your legs by pumping your arms.
WEEKLY EMPHASIS: BREATHING
It is common that new runners have trouble controlling their breathing. It can feel frustrating to struggle with something you think is so simple. However, you are not alone! Many experienced runners also struggled with the same breathing issues when they first started.
Your body needs a good deep inhalation in order to get oxygen deep into the lungs where it can be transpired from the alveoli into the bloodstream. Better-oxygenated blood means more oxygen getting to the muscle where it's used to make energy. More energy means more endurance. Breathing rapidly doesn't mean you're getting in the needed oxygen, because rapid breathing often means shallow breathing.
So how do you get in control and unlock your lungs so your breathing doesn't seem so labored? It takes practice. Breathing is such a natural thing that it feels quite unnatural to think about your breathing. But, spending a few runs focused on your breathing can ensure more enjoyable and relaxing runs.
Tips for New Runners on Breathing:
- Focus on slow deep breathing
- Concentrate on expanding your belly as you breathe
- Keep an even breathing pattern during your jog or walk
- Pay attention to your stride. More than likely you're taking multiple strides during each inhale as well as each exhale
- Remember that a good exhale will clear the lungs of CO2 making room for more oxygen.
- Also focus on good posture. Walk with a "tall spine." Keep your head up, but relax your shoulders. Slumped posture can actually decrease your lung capacity.
Whichever technique you use, the main goal is to control your breathing so that you're breathing from your diaphragm or "belly breathing." Controlled, deep breathing will help prevent those annoying side stitches too. Belly breathing gets more oxygen into the blood stream, increases lung capacity and endurance. Once you have your breathing under control, you'll experience more enjoyable runs. You'll also be able to then focus on increasing your speed and/or distance.