“Life isn’t about finding yourself; it’s about creating yourself.”
— George Bernard Shaw


Events & Announcements


Tip of the WEEK

Cross Training & Supplemental Training

Cross Training is training that mimic running as best possible. he best cross training for running will look like running (movement) and feel like running (physiologically).  For example, an elliptical mimics the running form and provides the same aerobic demands as running. Cycling and swimming look less like running but still offer similar aerobic demands as running. At the other end of the spectrum is something like basketball or softball. These sports look nothing like running and the demands are anaerobic and explosive.

Supplemental Training is training that supports your running. This would include weight training, yoga, Pilates, core exercises. This type of training will help increase strength and flexibility which will decrease your chance of injury. Running is a repetitive activity so any muscle imbalances will impact your efficiency as a runner.

  1.  Does cross training make you a better runner? Not exactly... Think about exercising in terms of currency. When you run, you earn US dollars. Running races? They require US dollars. So the payout is good.  When you cycle, swim or elliptical, you earn Pesos. The problem is, run races still require US dollars. So when you go to cash in that XT for a run race, you have to pay an exchange rate. In other words, all that XT won't directly translate to improved running. It helps and it is better than nothing but it's still not directly translatable. The best way to get better at running is to run. 
  2. Will XT help your running when injured and unable to run?  Definitely. It will make the transition back into running much, much smoother. It is better than nothing. You can maintain run fitness with cross training for 3-4 weeks but after that, you'll start losing some.

So, keep this in mind as you prescribe cross training to supplement running or during your training or periods of injury.

Weekly Workout Details

Week of September 11th

QUALITY WORKOUT:  Lactate Threshold Repeats
DOWNTOWN ROUTE: Indian Trail 1M Loop
WORKOUT FORMAT: Warm-up to Indian Trail Loop; 3-6 x 1M Loop at hMGP (half marathon goal pace) w/ 90 seconds rest
Beginner Marathoners & Half Marathoners: 2-3 x 1M
Intermediate Marathoners & Half Marathoners: 3-4 x 1M
Advanced Marathoners & Half Marathoners: 4-6 x 1M

QUALITY WORKOUT: 3/2/1 Fartlek
DOWNTOWN ROUTE: Indian Trail 1M Loop
WORKOUT FORMAT: Easy Warm-up to Indian Trail Loops; 1-2 Loops or turn around & head back to Rogue doing the 3/2/1 fartlek.
3/2/1 Fartlek
3 min at a medium effort
3 min easy running
2 min at medium to medium hard effort
2 min easy running
1 min at medium hard effort
1 min easy

KILLER B'S - Fall Marathon

Tuesday Quality
Warmup 2miles
5x(600m @10K + 1000m at MGP)
Cooldown 2 miles

Saturday Long Run
~14 miles total
Warmup 2 miles:

  • 8min @ MGP (4min easy)
  • 5min @ hMGP (2:30 easy)
  • 3min @ 10k (1:30 Easy)
  • 5min @ hMGP (2:30 easy)
  • 8min @ MGP (4min easy)
  • 5min @ hMGP (2:30 easy)
  • 3min @ 10k (1:30 Easy)

Cooldown 2 miles


WORKOUT: Fartlek + Trigger Point

A fartlek is a Swedish word for speed play. Yes, play…we are going to make running fun! J You can essentially do a fartlek anywhere. The first time I heard this word I saw it on a t-shirt. It had the FARTLEK on the front and on the back it read, “It’s a running thing. You wouldn’t understand.” Well, now you will! It basically just means we are going to change our speed over a course of a run. We will use the streets/blocks as our guide to change speeds.

We will complete the following:

Everyone: ~ 1 Mile warm-up

  • Couch-to-5K:  2 x 2 loops (water break in between the 2 sets of 2 loops) + ~ 1 Mile cool down
  • 5K:  3 x 2 loops (water break in between the 2 sets of loops) + ~ 1 Mile cool down
  • 10K: 4 x 2 loops (water break in between the 2 sets of loops) + ~ 2 Mile cool down


8 Tips to Keep you Healthy and Running without Issues by Dr. Tuggle
(Read the full version of this article by
clicking here)

 I work in a clinic that focuses on sports injuries and therefore have the ability to see lots of athlete’s day in and out. I work diligently to help improve outcomes in patients by continuing to learn about musculoskeletal issues. All of my continuing education is concentrated on musculoskeletal issues. I also study competitors, their habits, their strengths, their weaknesses; basically, what makes them tick. I enjoy working with athletes and I always want to help them do what they love to do.

One of the most common questions I get from athletes is, “How do I stay healthy and prevent injuries?” The answer is not completely straightforward with every situation, but I can tell you some common things that athletes do, don’t do, and need to do. Here is my basic list:

  1. Foam Rolling & Stretching
  2. Cross Training & Core Workouts
  3. Taking Rest Days
  4. Good Nutrition
  5. Follow a Training Plan or Working with a Coach
  6. Routine Massages
  7. Sports Chiropractor or Physical Therapist that uses Active Release Techniques and/or Graston Technique
  8. A General Practitioner who understands athletes.

Last bits of food for thought: evaluate which of these you need to add to your already healthy lifestyle. Then keep doing what you love. In the event of a problem, determine how bad it is. If it is so painful that you cannot perform your normal activity, seek medical attention quickly. If it is a minor nagging type pain, wait 10-14 days to see if it resolves. If it resolves, return to normal activity. If it does not resolve, seek medical advice/care. The main goal is to listen to your body and continue to keep it in top form.

Happy Running!

Long run Maps

For Saturday, September 23rd

Downtown:  SOUth Austin Ramble

Map: Click here

Trip Ticket: 



Click Here for map

Trip Ticket: