Don’t try to rush progress. Remember - a step forward, no matter how small, is a step in the right direction.
Keep believing.
— Kara Goucher

WELCOME TO THE MEMBER'S SECTION

Events & Announcements

ROGUE TRAIL SERIES
There is still one more race in the Rogue Trails Series. We have the Ranch out at the beautiful Reveille Peak Ranch just outside Burnet, Texas on Sunday, May 28th. There are 10K & 30K race distances, so there is something for beginner trail runners all the way to the experienced ones. Come & join us in the beautiful Hill Country. 
THE RANCH - SUNDAY, MAY 28TH

VOLUNTEER AT ROGUE TRAIL SERIES
We are still looking for volunteers for the Rogue Trail Series this Sunday. VOlunteering is a great way to give back to the running community. If you are interested, please contact Carolyn Mangold at carolyn@roguerunning.com. Thanks!!

FAST CAMP - JULY 28-30, 2017
Looking to find your breakthrough as a runner? Welcome to FAST CAMP. The theory and practice behind becoming your fastest self.

Brought to you by Rogue Running and RunLab, this full weekend of learning, training, and merry-making will help you break through previous running barriers on your journey to becoming your own best self. Geared toward intermediate and advanced runners looking to PR, snag their BQT, or just improve their top-end numbers, this weekend is not to be missed.


Tip of the WEEK

GOAL SETTING
Your Goals:  Inspire you to do the work, excite and even scare you, and are specific, measurable and written in the present tense.  

Here are some more guidelines to follow as you write your goals:

  • Use affirmative language
  • Say what you will do, not what you won’t do. This will focus your energy on the desired outcome rather than the actions or behaviors that must stop.
  • Be specific! Make your goals as specific and concise as possible. Keep it under 15 words, with no justification required. You can always change your mind!
  • By when? Attach a goal to your date. State the month in addition to the year. Dates keep you accountable. Don’t overthink things too much – just pick a date!

Managing expectations with your goals: Sometimes we don’t succeed in achieving our goals and our first reaction to this is disappointment and a feeling of failure. This feeling of failure is one of the most common reasons why people don’t set goals…they are afraid to fail. However, this fear of failure, and failure itself, should be embraced rather than rejected. “Failing” is actually a really positive thing in setting and achieving your goals.

Here are three helpful things to remind yourself of when you sit down to set goals or when reviewing your goals:

  1. Fear is an indicator that we are doing something remarkable. Stepping out of our comfort zone means we are stretching ourselves; we are going after something we really want or something that will really impact our life. Focusing solely on the fear distracts us from the remarkable results our goals will bring about. Use that fear as a motivator rather than a detractor.
  2. Failing sometimes takes you off a path you never really wanted to be on. Sometimes we set goals towards things we don’t really want. Not achieving that goal allows us to evaluate what we were going towards, or how we were going about getting there. It could be the end goal that needs tweaking, or that goal.
  3. Setting a goal and falling short, is still better than not trying at all. Your life without goals will remain pretty static over time. Setting an inspiring goal will immediately set you on a path of trial and error towards something great. Bumps along the way are to be expected, so just keep holding on! When it comes time to look back and see what you’ve accomplished, you’ll be astounded to see how far you’ve come – whether you fell short of your goal or surpassed it by a mile. 


Weekly Workout Details

the week of May 22

Fall Marathoners & Half Marathoners
QUALITY WORKOUT: Straights & Curves, aka S&C
DOWNTOWN ROUTE:  Austin High Track
WORKOUT FORMAT: Dynamic Warm-up/Drills; 1M or 2x1M or 2M of S&C; Cool-down
WORKOUT DESCRIPTION - Straights & Curves is an old & faithful Rogue workout. While frequently administered in drop weeks (more to come about these in the coming weeks), this workout can be made to be a relaxed, recuperative session or one of the toughest workouts Rogue implements. It all depends on what training stimulus we are trying to develop at any given time. This first time through though we'll be pretty gentle.  You'll want to divide the track into four equal sections of approximately 100m each. The four parts will be straights (the straightaway of the track) or curves (the tracks turns). Obviously, there will be two of each. You'll start with the curve & run very easy. We call this very easy a "pitter-pat jog".  This is basically as slow as you can run while still considering it a run. Then on the straight you'll do a stride. A stride, as we learned last week, is a relaxed, 85-95% of maximum speed run. The key word is relaxed.  All strides should be run with neck, face & shoulders relaxed. You'll continuously alternate the slow, "pitter-pat" jog with the fast, but relaxed, stride. 
This workout can be varied in many mays but for this first time through, concentrate on running fast, but relaxed on the stride & as easy as you can on the curve. 
BEGINNERS - 1M of Straights & Curves
INTERMEDIATES - 2x1M of Straights & Curves
ADVANCED - 2M of Straights & Curves

Killer B's  
QUALITY WORKOUT - TEMPO 5K'S
ROUTE: HARRIS 5K LOOP
June Half Marathon/Marathon Group

  • 1.5 mile warmup
  • (2-3) x 3mile mile at tempo pace
  • 1.5 mile cooldown

Fall Marathon

  • 1.5 mile warmup
  • 3 mile tempo
  • 1.5 mile cooldown

Saturday Long Run
June Marathon
20 - 24 miles easy

June Half Marathon
12-16 miles with a optional 30min close

Fall Marathon
7-14 miles

COUCH TO 5K - WEEK 4

A Note Concerning Training Tracks: There will be 3 tracks for training this season – Couch-to-5K is for people that walk/run and the 5K track is for people that only run. Track A will gradually build as the season progresses and the goal is to be doing more running than walking by the end of the season. Track B is for someone who can run 2 miles without walking. We also have a 10K track which is more advanced with more mileage than the 5K track during the week, for workouts, and for the long runs. 

WORKOUT: HILLS + MYRTLE ROUTINE

Everyone Warm Up: ~ 1 Mile

  • Couch-to-5K:
     - Run 4 sets of uphill’s/walk easy downhill recovery
     - Run 4 sets of downhill’s/walk easy uphill recovery
     - Cool down ~ 1 Mile
  • 5K:
     - 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
  • 10K:
     - Run 6-8 sets of uphills hard/jog easy downhill recovery
     - 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. Neuromuscularly, 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). 

WEEKLY EMPHASIS: BREATHING
t 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.

 


Long run Maps

For Saturday, May 27th

Downtown:  The creeks

Map: Click Here

Trip Ticket: 

CEDAR PARK: hard rock - may 27Th

Map: Click Here

Trip Ticket: