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A NOTE FROM STEVE ABOUT LONG RUNS
Hello, Rogues! I am reaching out to provide a friendly reminder about how our Saturday Long Runs work. Since we are into the fall/winter/spring seasons, we start our long runs at 6AM. If you choose to leave earlier than 6AM, we ask you do a short run before returning to Rogue for the short 6AM announcements provided by the Coach of the Day. If you choose to not return to Rogue by 6AM, recognize that the water stops may not be in position by the time you arrive.
No worries, right? Carry your own water & you'll be fine.
We have a second start time at 7AM for those who will be running less than 10 miles. If you are running more than 10 miles, you need to start at 6AM. Why? Because of our water stop volunteers. We usually have 3-5 water stop volunteers who are live bodies on the running route for your convenience & safety. They are charged to stay out on the course until the final runner comes through. It is surprisingly difficult to keep track of all of you, especially on runs that are not out & backs & that have various loops in them. If you start a run after 7AM & are running further than 10 miles you make it very difficult on our water stop folks. They have given up their morning for you to have the convenience & safety of a real human being at the water stop. Over the past few weeks, we have had runners start later than 7AM running upwards of 18 miles. We cannot have this happen or we will lose our water stop volunteers. To those slower runners who start at 6AM & are out on the roads for 4 to 5 hours, we've got you! We are not talking to you. We are talking to those who start late & run further than 10 miles. Please help us keep providing the best service we can on Saturday mornings.
Tip of the WEEK
Running while Vacationing
In any long-term training program you will inevitably here the question "What should I run while I am at the beach for a week?" emails.
The best thing you can do is be realistic with the athlete. Athletes will always go into a vacation with delusions of high miles and hard workouts since they are off work. Well, as we all know from a personal level, this is unlikely. Now, not every athlete relaxes as much on vacation as the next but it is important to consider their level of dedication when prescribing what to do.
There are a few different strategies to employ to keep your runners running between sipping beers in front of a body of water:
- Create a specific check list of all the runs they should do while away. Prioritize that check list with the most important run at the top. Then tell the athlete to simply check the boxes off. ([ ] 60 min run, [ ] 90 min run, [ ] 45 min run + 6 strides, etc.)
- Expect a few more non-running days than normal. Do they normally run 6 days per week? Expect 4 or 5 on vacation.
- Shorten every run. Just the prospect of running a few minutes less each day is often enough of a compromise to get someone out the door.
- Focus on maintenance, not gaining. Don't expect to get fit on vacation. Just get the athlete running at least every other day so they don't lose valuable fitness.
- Workouts are unlikely. Logistics and pain usually prevent people from doing a workout when away but if an athlete is really focused, don't shy away from giving them a workout.
- Any other tips that you've found successful in the past? I'd love to hear!
Weekly Workout Details
AUSTIN MARATHON & HALF MARATHON
QUALITY WORKOUT: 12x400mat 10K pace w/ 200m jog
DOWNTOWN ROUTE: Austin High Track
WORKOUT FORMAT: Warm-up to Austin High Track & do drills.
After warming up & doing drills, run 12 time a 400m (one lap on the track) & take a 200m (half lap on the track) recovery jog.
Downtown SATURDAY LONG RUN nOV 25TH workout
*Houston and Austin M intermediate and advanced: run 6 miles of Saturday at mgp. Easy pace for the beginning miles, then start mgp when you have 8 miles to go, when you return to the water stop at 16th and Chestnut. Stop at water stops to drink and recover, then start at pace again. The final 2 mile back to rogue at an easy pace.
*Houston half intermediate and Advanced: run 4 miles of Saturday at hmgp. Easy pace for the beginning miles, then start hmgp when 6 miles to go, from the water stop at Tillery and Oak Springs. The final 2 miles back to Rogue at an easy pace.
COUCH TO 5K PROGRAM
WEEK 4 WORKOUT
WORKOUT: Hills & Myrtle Routine
Everyone Warm Up: ~ 1 Mile
- Run 4 sets of uphill’s/walk easy downhill recovery
- Run 4 sets of downhill’s/walk easy uphill recovery
- Cool down ~ 1 Mile
- Run 4-6 sets of uphills hard/jog easy downhill recovery
- Run 4-6 sets of downhills hard/jog easy uphill recovery
- Cool down ~ 1 Mile
- Run 6-8 sets of uphills hard/jog easy downhill recover
- Run 6-8 sets of downhills hard/jog easy downhill recovery
- Cool down ~ 1.5 Mile
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.
How to run UP:
- Shorten Stride
- Don’t lean forward; stay tall
- Pump your arms (arms are key on hills both up and down!)
- Push off the hill, don’t pull yourself up
How to run DOWN:
- Don’t lean back
- Keep feet underneath you
- Use your arms to control your legs; they are connected. Pump your arms hard and your legs will follow
- Lift your knees when you run down (don’t just slam your heels into the ground)
Long run Maps
For Saturday, november 25th
Downtown: Jimmy dean
Map: Click here
CEDAR PARK: november 18th
m & M - click here for map