Events & Announcements
Congratulations to all who competed in the Austin Marathon & Half Marathon this past Sunday. The conditions were incredibly difficult & all who suffered through the sweltering heat & humidity should be very proud of their accomplishment.
We are very proud of Rogue employee & co-founder of Rogue Expeditions, Allison Macsas, who WON the Austin Marathon & our Training Director in Cedar Park, Jen Harney, was 3rd overall in the women's division. Great races, ladies!
Tip of the WEEK
GPS FREE: THE IMPORTANCE OF EFFORT BASED TRAINING
This week on the RUNNING ROGUE podcast Episode #10, there is a lengthy discussion of the importance of effort-based training. Our "Tip of the Week" is a short discussion of the same topic.
You will hear, throughout your training program, "listen to your body", "run X effort" or "keep a steady rhythm". Back in the old days (pre-GPS watch), this was a little easier to train. But we now live in a time when we accept the cultural norm of being a slave to our Geek-o-meters (as we sometimes refer to GPS running watches). Call us old school, but this numbs us. Not only that, but it hinders our progression. Garmin’s have their place but they also need their space from time to time. So break up with your GPS for a week and invite the crotchity old Timex Ironman back into your life.
Here’s why: GPS watches tell us our pace. They don't know how we feel. They don't know the weather. They don't know hydration. They don't know training loads. All they do is nag us when we are too slow or too fast. We live where it’s hot. We train hard and we occasionally do not treat our bodies gently (that hydration-hangover thing) and as a result we must be able to "listen to our bodies"; gauge our own internal efforts and paces. This takes practice.
& when you are racing on a course with some bumps (Austin Marathon or Half, anyone?) you can’t just run “hMPG” or “MGP” through Exposition or Enfield. You must run MGP-EFFORT or hMGP-EFFORT or some iteration of that. You need to be able to tune in to that feel and let the pace be what it is. Learning "efforts" throughout the season will improve your racing. Again, the only thing more important that running hMGP or MGP during a half marathon or marathon is running hMGP or MGP effort. If you can do that, you will no longer force paces you can't handle on a day and you also won’t limit yourself on a good day. Listen to your body, it is the ultimate Garmin.
(You can get back together with your GPS next week)
Weekly Workout Details
the week of february 20th
ANY AUSTIN MARATHON/HALF MARATHON RUNNERS SHOULD RUN VERY EASY THIS WEEK PRIOR TO TRANSITIONING TO THE PR FOR THE 10K GROUP. IF YOU ATTEND WORKOUTS, JUST RUN OVER TO THE TRACK & BACK.
Spring Marathoners & Half Marathoners
200m Repeats at 10K Pace
ROUTE: Zilker Christmas Tree
WORKOUT: 12-16 reps of 200m w/ 200m VERY EASY JOG
DESCRIPTION: We made an adjustment for the workout this week. We had hMGP repetitions originally planned but given the drop week & the need to encourage recovery, we'll switch to 200m relaxed repeats on the track. This workout continues to help in the development of your aerobic power but it's primary purpose to to allow for recovery.
Marathoners: 12-16 x 200m w/ 200m very easy jog
Half Marathoners: 12 x 200m w/ 200m very easy jog
Cap 10K Group
200m Repeats at 5K Pace
DOWNTOWN ROUTE/COURSE: Zilker Christmas Tree
DESCRIPTION: This workout is designed to help develop greater economy at the paces faster than your 10K race pace. It should help make 10K pace feel easier.
Beginner - 12 x 200m w/ 200m very easy jog
Intermediate/Advanced - 12-16 x 200M at 5K pace w/ 200m very easy jog
Couch to 5K (& Couch to Marathon) - Week 8 February 20
Time Trial - 1 Mile
Time Trials can vary depending on the distance of your season goal race. Most of the time they are run “all out” but sometimes your coach will give you a specific race pace for the time trial. Not only do they give us a measurable result to project or predict but they make you mentally stronger. It is normal to dread them because of the discomfort you feel. It is normal to be anxious or nervous about the outcome or the result. This nervousness and dread is very similar to what you will feel before your first 5K race or if you’re like me….every 5K race.
Why a 1 mile time trial? It helps determine your vVO2max (the minimum pace at which you reach maximum oxygen usage). We can use your result to plug into a running calculator that will help determine race time predictions and training paces.
Tips on calming your nerves:
- Have faith in your training and fitness. Looking back at your training log or schedule helps reassure all of the hard work you have done to prepare. Write down a few key workouts you did and how you surprised yourself.
- Be ready. Arrive early and prepared with everything you need to run. Check the weather so you are dressed appropriately. Focus on what you have control over…and let go of what you cannot control.
- Tune out the world. Take some time before your race or time trial to relax. Listen to music either in your car or with headphones. Take deep breaths and close your eyes. Walk around and take in the scenery. I usually close my eyes and yawn to relax.
- Smile! Smiling and laughing are some of the best ways to release stress. Remember your positive mantra and smile for the pictures!
- Visualize the finish. Picture yourself finishing and how you will feel when you are done.
“Doubt kills more dreams than failure does.” Never Give Up!
WEEKLY EMPHASIS: Recovery
Hard workouts and even long runs push our bodies so we can get faster and stronger. But, recovery is a vital piece of this equation for improvement. Without, we plateau, we burn out, we get sick or injured, and we definitely don’t improve at the rate we would like.
- Easy runs are just that easy runs! Don’t make the mistake of running them too fast or hard. You should be able to talk the entire run. If you can’t slow down or even walk.
- Hydrate! Drink plenty of water all day. Add an electrolyte drink especially in the warmer months. Nuun, scratch, Gatorade are all good examples of electrolyte drinks.
- Sleep is important because during our REM sleep cycle our body repairs broken muscle fibers. 8 hours is recommended.
- Protein Recovery Drink – simple solution: chocolate milk – something with a 4-to-1 ratio of carbs to protein – take within 30 minutes of finishing your run.
- Eating healthy foods rich in vitamins and anti-oxidants like fruits and vegetables!! Lots of them!!
- Stretching and Yoga help loosen up tight muscles and also help with blood flow.
- Don’t take pills that reduce inflammation. Our bodies are amazing machines. Aid your body with flushing out inflammation instead by doing one or more of these 3 things:
- Wearing compression socks or tights helps increase blood flow in your legs
- Ice baths increase blood flow (10 minutes of sitting in cold water with ice - 20-30 lbs of ice)
- 20-30 minutes of easy jogging, walking, spinning, or swimming the following day
Long run Maps
For Saturday, February 25th
Downtown: The Creeks
CEDAR PARK: Caddy Shack
Map: Click Here