WELCOME TO THE MEMBER'S SECTION
Events & Announcements
CORE CLASS IS FREE & OPEN TO ALL: Core classes are now all free for everyone, so invite your friends! Downtown classes are Mondays at 6 pm, and Thursdays at noon. Cedar Park classes are Mondays at 6 pm and Yoga on Sundays at 9 am.
Weekly Workout Details WEEK OF June 18
FALL MARATHON & HALF MARATHON & 5K/10K
QUALITY WORKOUT: The Marshes, Round 1
DOWNTOWN ROUTE: The Marshes
WORKOUT FORMAT: Warm-up to workout location; light drills & strides.
This week we will be doing a Rogue classic; the Marshes. Your coaches will give you the full details for your workout but here's the flow:
- 1-1.5M Warm Up
- Hydrate + Drills
- Marshes (as a ladder, comb, etc.) Run the short sections (rails of the ladder, backbone of the comb) at an EZ pace. Run the long sections (the rungs of the ladder, the teeth of the comb) fast, 10k pace or faster. Really get after it.
- Cool down back
Here are a few cues you can work on with regards to tackling hills:
- Pump your arms
- Run tall
- Run RELAXED. This is the most important thing. I like to say “run fast, NOT hard”. The fastest runners in the world never look like they are running that fast because they are so darn relaxed.
- Lift your knees
- Slight forward lean.
- Run RELAXED. (see above)
Number of reps? Everyone has Marshes of different lengths and keeping in mind we will run the Marshes a second time. Keep the length conservative, 2-3M for marathoners and 1.5-2M for half marathoners.
COUCH TO 5K PROGRAM
WEEK 3: HILLS
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:
- 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:
- 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)
- Warm Up:
- Tier 1-3: 1 mile
- Tie r 4 & 5: 1 mile and if you need a little more run out a ¼ mile and turn around for 1.5 mile warm up
- Drills & Water
- Workout: On a hill ~ .1-.3 mile up (mark your T1-T3 runners a ~ .1 mile section/your T4-5 runners will be running by time up the hill)
- Tier 1: 3 x running up hill hard/walk down easy recovery to bottom/break for water + 3 x walking up hill easy/running down hard
- Tier 2: 6 x running up hill hard/jog down easy – water break after 2 or 3 hill reps
- Tier 3: 8 x running up hill hard/jog down easy – water break after 2 or 4 hill reps
- Tier 4: 2 sets of (:30 sec hard effort up/jog down recovery + :45 sec hard up/jog down rec/:60 sec hard up/jog down rec)/2 min rest w/water break
- Tier 5: 3 sets of (:30 sec hard effort up/jog down recovery + :45 sec hard up/jog down rec/:60 sec hard up/jog down rec)/2 min rest w/water break
- Cool down 1 mile
- Post cool down – complete foot drills and roll out
WORKOUT EMPHASIS – Injury Prevention
Four Stages of Injury (By Dr. Ted Spears)
Stage 1: When there is a focal pain in one place for 3 days or more. We are in stage one of an injury and should back off the load of training.
Stage 2: When we have pain at the beginning of a workout and it gets better during the workout but returns after the workout. At this point we can still keep training but we need to modify the training so as to recover. Recovery should be the focus.
Stage 3: When training is actually interrupted due to the pain. We are now is a “red zone” and may have to stop training for a while.
Stage 4: When the runners’ lifestyle is modified due to the pain. E.g. limping to dinner
- Big Picture: The earlier we catch an injury, the better off we will be. If we listen to our bodies and modify the load, we will be healthier/safer in the long run (literally and figuratively).
- What to know…
- Running Injuries will happen. We so frequently “run” on a fine line between pushing our bodies to get the most of them and pushing our bodies too far to injury. Therefore, you will most likely get injured at some point.
- Running injuries are typically NOT accidents (unless you step off a curb wrong and break your ankle, or do your first obstacle race and fall off the seesaw). They occur for a reason, usually due to a chain of events that can often be avoided or corrected in real time
- Running injuries DON'T HEAL ON ACCIDENT EITHER. With the exception of a stress fracture, no running injury heals on its own without work, and usually, no running injury can fully heal without running itself b/c movement = blood flow = healing.
So, when you have an issue pop up: see someone as soon as you can (or talk to your coach), be proactive about working it out (via massage or the foam roller), and figure out the work you need to do to solve the core problem (whether it's rolling, strength, PT, etc.). Simple resting and doing nothing is ALMOST NEVER the answer.
Lastly, and the most important piece of advice I can give you…do some detective work to figure out WHY the injury occurred so you can avoid those situations in the future!
If you do seek out help from a doctor or chiropractor and don’t see big improvements after 3 visits…I highly recommend seeing someone else or getting an MRI, X-Ray, or Bone-scan. Sometimes, one professional can’t figure it out but that doesn’t mean they are bad at their job. MOST running injuries easy to get diagnosed. However, seldom times it will take more than a few visits.
LONG RUN DISTANCES
- Tier 1: 3 Miles
- Tier 2: 3 Miles
- Tier 3: 4 Miles
- Tier 4: 6 Miles
- Tier 5: 8 Miles
Long run Maps
For Saturday, June 23rd
Downtown: Pemberton up to 16 miles
Map FROM ROGUE: Click here
CEDAR PARK: june 23RD
Course: HARD ROCK - 5:30 AM (up to 20 miles) or 7 AM (up to 10 miles)