Sunday, December 18, 2011

Weeks of 12/19/11 - 1/8/12

Merry Christmas and a Happy New Year, Rogue Racers!  I might be biased, but I believe that the best gift you could give to your loved ones this holiday season is a registration to the Rev3 Run Rogue 5K.  (Seriously... the race is open and you should all register!)

Group workouts for the week of 12/19/11 - 12/25/11
  • Monday 12/19/11 - 6:30pm track workout at Chantilly HS
  • Saturday 12/24/11 - 8:00am workout at Burke Lake

Group workouts for the week of 12/26/11 - 1/1/12

Group workouts for the week of 1/2/12 - 1/8/12
  • Monday 1/2/12 - 10:00am track workout at Chantilly HS (Adam's birthday)
  • Wednesday 1/4/12 - (Hannah's birthday)
  • Saturday 1/7/12 - 8:00am workout at Manassas Battlefield

Please continue to arrive early for all group track workouts if you want to warm-up.  Also, there are a few guys who meet at Chantilly HS on Tuesday/Thursday at 8:45pm and on Wednesday/Friday at 6:30pm.  Please contact Coach Peter if you would like more information on those workouts.  

Happy traning, 

Holly

Monday, December 5, 2011

Week of 12/5/11 - 12/11/11

Congratulations to everyone who raced this past weekend.  Results are posted on our website!

Workouts for this week:

  • Monday 12/5/11 - 6:30pm workout at Chantilly HS
  • Tuesday 12/6/11 - 8:45pm workouts at Chantilly HS
  • Wednesday 12/7/11 - 6:30pm workout at Chantilly HS
  • Thursday 12/8/11 - 8:45pm workout at Chantilly HS
  • Friday 12/9/11 - 6:30pm workout at Chantilly HS (Austin's Birthday!)
  • Saturday 12/10/11 - 8am workout at Manassas Battlefield (meet at the Stone Bridge parking lot)
  • Sunday 12/11/11 - no scheduled group workouts

Happy training, 

Holly

Wednesday, November 16, 2011

Week of 11/14/11 - 11/20/11 & Week of 11/21/11 - 11/27/11

Happy Holly-Day, Rogue Racers!  Race results from last weekend are posted.  The Rogue Racers did really well at the Race for Research 5K, despite the short course, and Kelly even got her first division placing!  Had the course been a true 5K, Peter, Tim, and Kelly probably would have gotten 5K PRs.  Looks like we are going to see some fast times at the Turkey Trot!  In other news, Keith ran the Columbia Metric Marathon and got a 26.2K PR and placed 6th overall.  Nice job, Rogue Racers!

The 23rd Annual Virginia Run Turkey Trot is right around the corner.  If you haven't registered, there is still time for online registration.  Please let me know if you plan to attend and I will add your name to our race calendar.  Following the race we will go to Starbucks... all are invited!

Below are the workouts for the next two weeks.  For Monday nights at Chantilly, the workouts will begin promptly at 6:30pm, so please arrive early to do your warm-ups.  For this Saturday at Manassas Battlefield, we will meet at the Stone Bridge parking lot to begin the run.  Hope to see everyone there!

Workout schedule for the week of 11/14/11 - 11/20/11

  • Monday 11/14/11 - 6:30pm workout at Chantilly HS (John's B-day!)
  • Tuesday 11/15/11 - 8:30pm workout at Fairfax HS
  • Wednesday 11/16/11 - no group workout (Holly's B-day!)
  • Thursday 11/17/11 - 8:30pm workout at Fairfax HS
  • Friday 11/18/11 - no group workout
  • Saturday 11/19/11 - 8am workout at Manassas Battlefield
  • Sunday 11/20/11 - no group workout

Workout schedule for the week of 11/21/11 - 11/27/11

  • Monday 11/21/11 - 6:30pm workout at Chantilly HS
  • Tuesday 11/22/11 - 8:30pm workout at Fairfax HS
  • Wednesday 11/23/11 - no group workout
  • Thursday 11/24/11 - 8:00am Virginia Run Turkey Trot
  • Friday 11/25/11 - no group workout
  • Saturday 11/26/11 - 8am workout at W&OD trail
  • Sunday 11/27/11 - no group workout (Hayley's B-day!)

Happy training, 

Holly

Sunday, November 6, 2011

Week of 11/7/11 - 11/13/11

Workouts for this week:

  • Monday 11/7/11 - 6pm workout at Chantilly HS track
  • Tuesday 11/8/11 - 8:30pm workout at Fairfax HS track
  • Wednesday 11/9/11 - no group workout
  • Thursday 11/10/11 - 8:30pm workout at Fairfax HS track
  • Friday 11/11/11 - no group workout
  • Saturday 11/12/11 - 8am workout at Burke Lake
  • Sunday 11/13/11 - no group workout

We have several people competing in races next weekend.  Check out the race calendar to see what's going on!

Below is a funny video that Tom asked me to post; I have to say that neither George or Keith were walking like this yesterday.  Enjoy!



Happy training, 

Holly

Sunday, October 30, 2011

Week of 10/31/11 - 11/6/11: Rogue Racers Win 1st in Goblin Gallop Team Competition!

The Rogue Racers won 1st place in the Goblin Gallop 5K team competition today thanks to Keith, Sean, Peter, and Hannah.  The roads at Fairfax Corner were icy, and half of the team missed the start of the race, but we still managed to pull off the team win.  Way to go!

We also had Rogue Racers competing in the ice and snow at the Gettysburg 1/2 in Pennsylvania this morning and at the Marine Corps Marathon downtown.  Tom managed to run his 2nd fastest marathon, and fastest MCM, today in 4:11:00.  He said the best part about the race was getting to meet Drew Carey, who ran a pretty decent time of 4:37:10 (although not as fast as Oprah).  Full race results are posted on our website.

If anyone is looking for another 5K in November, please consider running the Multiple Myeloma Race for Research 5K.  My friend Shauna is raising money in honor of a family member, and all race registration fees will count towards her team total.  Click here to read more about Team Petesake.  For more information about other upcoming races that the Rogue Racers are participating in, please check the "Races" section of our website (and please let me know if the list needs to be updated).

Workouts for this week:

  • Monday 10/31/11 - no group workout (Happy Halloween!)
  • Tuesday 11/1/11 - 8:30pm at Fairfax HS track
  • Wednesday 11/2/11 - 6:00pm at Chantilly HS track
  • Thursday 11/3/11 - 8:30pm at Fairfax HS track
  • Friday 11/4/11 - no group workout
  • Saturday 11/5/11 - 8am at W&OD trail in Vienna (various distances)
  • Sunday 11/6/11 - no group workout

Happy training, 

Holly

Saturday, October 22, 2011

Week of 10/24/11 - 10/30/11

Next weekend is the Goblin Gallop 5K.  Please register online by Thursday, October 27th to be included as part of the team.  Kids can be registered on the team as well.  Use "Rogue Racers" when prompted for the team name, and "organization" when asked for the team type.  Kelly and I will be going to packet pick-up on Friday and would be happy to grab your packet and bring it to the Saturday morning run at the W&OD trail.  Please let us know via the blog by Thursday evening if you would like us to get your packet for you.

Also, we have several team members running the Marine Corps Marathon on the same morning.  In sticking with tradition, there will be a post-MCM lunch at Rio Grande when the marathoners make their way back to Fairfax.  Please let us know if you plan to attend... everyone is invited.

Workouts for this week:

  • 10/24/11 - 6:00pm workout at Chantilly HS (Coach Peter will provide workout)
  • 10/25/11 - 8:30pm workout at Chantilly HS
  • 10/26/11 - n/a
  • 10/27/11 - 8:30pm workout at Centreville HS
  • 10/28/11 - n/a
  • 10/29/11 - 8:00am workout at the W&OD trail (Packet pick-up after the run)
  • 10/30/11 - Goblin Gallop 5K, Marine Corps Marathon, Gettysburg Blue-Gray 1/2 Marathon

Results for all races next Sunday will be posted to our website as soon as they are available!

Happy training, 

Holly

Sunday, October 16, 2011

Week of 10/17/11 - 10/23/11

It's official!  The name of our spring road race will be... drum roll please... Run Rogue 5K.  Thank you to everyone for all of your votes these past couple of weeks.  Peter, Mandy, and I have been working hard to get the race planning started, and we will provide everyone with more updates as they are available.  Speaking of races, today's races are still underway, but results will posted on the website as soon as they are available.

Workouts for this week:

  • 10/17/11 - 6:30pm workout at Chantilly HS (Coach Peter will provide workout)
  • 10/18/11 - 8:30pm workout at Fairfax HS
  • 10/19/11 - n/a
  • 10/20/11 - 8:30pm workout at Chantilly HS
  • 10/21/11 - n/a
  • 10/22/11 - 8:00am workout at the W&OD trail (Distances from 4 - 8 miles)
  • 10/23/11 - n/a

Happy training,

Holly

Saturday, October 8, 2011

Week of 10/10/11 - 10/16/11

The race results are still coming in, but we already have great times posted for this weekend.  Adam ran 2:13:11 at the "Stonewall" Jackson 20-Mile Ambulance Run this morning.  The course measured a bit long at 20.2 miles, but he still managed a great time and 3rd place overall.  Adam's sister also set a 17 minute PR this morning in her second marathon just nine months after giving birth to her fourth child.  Peter and Sean both raced the Anthem Great Pumpkin 5K in Reston.  Peter ran 18:58 for 3rd in his division and Sean ran 17:28 for 3rd in his division as well.  I will post race times for the Steamtown Marathon tomorrow as soon as they are available.

If you haven't registered for the Goblin Gallop yet, please note that you have to be registered on the team prior to packet pick-up.  I've been able to recruit a couple of new runners, so it looks like we are really shaping up to have a great team (and hopefully the largest).  It will be great PR for our spring race, so please join the team if you are able.  When you register, put "Rogue Racers" as the team name and "organization" as the category.  Hope to see everybody there.

If you voted on a race name, you're going to have to re-submit your vote.  It was brought to my attention that Gone Rogue 5K is way too similar to Going Rogue, which is part of the title of Sarah Palin's book.  So please re-submit your vote using the poll to the right.

WORKOUTS FOR THIS WEEK:

  • Monday 10/10/11 - NO GROUP WORKOUT
    • Happy Columbus Day!
  • Tuesday 10/11/11 - 8:30pm at the Fairfax HS track
    • Check with Peter (via blog) for more details
  • Wednesday 10/12/11 - NO GROUP WORKOUT
  • Thursday 10/13/11 - 8:30pm at the Fairfax HS track
    • Check with Peter (via blog) for more details
  • Friday 10/14/11 - NO GROUP WORKOUT
  • Saturday 10/15/11 - 8am at the W&OD trail

Happy training, 

Holly

Sunday, October 2, 2011

Week of 10/3/11 - 10/9/11

The Rogue Racers had another great weekend of racing.  The results are still coming in, but Keith took 4th overall yesterday at the Green Circle 5K in Winchester and 2nd overall today at the ATMUF 5K in Vienna.  Tom and BethAnn set some amazing PR's at the Woodrow Wilson Half Marathon this morning and Barefoot Bob paced me to a 4th place overall female finish and my first division win this morning at the ATMUF 5K.  Check out the nice photo below of the Marymount students and the Vice President of the Virginia Physical Therapy Association (also a Marymount grad) with Keith in a Marymount T-shirt at the ATMUF 5K.


WOKROUTS FOR THIS WEEK:

  • Monday 10/3/11 - 6:30pm at Chantilly HS
  • Tuesday 10/4/11 - 8:30pm at Chantilly HS
    • check with Keith or Peter for more details
  • Wednesday 10/5/11 - NO GROUP WORKOUTS
  • Thursday 10/6/11 - 8:30pm at Chantilly HS
    • check with Keith or Peter for more details
  • Friday 10/7/11 - OFF
  • Saturday 10/8/11 - 8am at the W&OD trail
    • check with Barefoot Bob for more details
  • Sunday 10/9/11 - NO GROUP WORKOUTS

Happy training, 

Holly

Sunday, September 25, 2011

Week of 9/26/11 - 10/2/11

This weekend Rogue Racers set three PR's and received six age group awards.  Peter, Keith, and Keith's mom all ran the Kensington 8K on Saturday.  Keith placed first in his division, Peter placed second in his division, and Keith's mom placed third in her division.  On Saturday Adam and Hayley ran the Ft. Eustis Mulberry Island Half Marathon and they each placed first in their divisions.  Nice job Hayley on your first half marathon!  Lastly, April raced the Run Like the Wind 5K in Warrenton last night and PR'ed for 3rd place in her division.  Full results can be found on our website.  Way to go!

Group workouts for this week:

  • Monday 9/26/11 - 6:30pm at Chantilly HS track
  • Tuesday 9/27/11 - 8:30pm (track location TBD)
    • check with Keith or Peter for more details
  • Wednesday 9/28/11 - 6:30pm at Fairfax Corner
  • Thursday 9/29/11 - 8:30pm (track location TBD)
    • check with Keith or Peter for more details
  • Friday 9/30/11 - OFF
  • Saturday 10/1/11 - 8am at W&OD trail
    • distances from 4 - 10 miles

Happy training, 

Holly

Sunday, September 18, 2011

Week of 9/19/11 - 9/25/11

The race results for this weekend are posted.  Yesterday Keith and Peter both set PR's in the Run!Geek!Run! 8K and Leah also set a PR in the SavageMan 30.0 Triathlon.  Bob and BethAnn both ran the Air Force Marathon, and BethAnn even managed to squeak in right under the four hour mark.  Today Kelly and George completed their fifth Rock 'n' Roll race, earning them an additional series medal.  And, if setting a PR wasn't enough for her, Leah participated in a relay team for the SavageMan 70.0 this morning and raced the 1.2 mile swim for her team.  Nice racing this weekend, Rogue Racers!

The 18th Annual Goblin Gallop is right around the corner.  This year they are going to be hosting a team competition.  It should be very similar to the one that we participated in on July 4th, but this time there are three separate categories as well as an award for the largest team.  I put a call into the race organizer to see if our group should register for the team competition as an organization or as a group of friends.  I will try to find an answer by Monday since the cost of registration is only $20 through Tuesday.  On Wednesday, September 21st the price increases.

GROUP WORKOUTS FOR THIS WEEK:

  • Monday 9/19/11 - 8:30pm at Chantilly HS track
  • Tuesday 9/20/11 - 8:30pm at Chantilly HS track
  • Wednesday 9/21/11 - 6:30pm at Fairfax Corner
    • tell us (via the blog) if you are attending
  • Thursday 9/22/11 - 8:30pm at Chantilly HS track
  • Friday 9/23/11 - OFF
  • Saturday 9/24/11 - 7am long run at W&OD trail (4-20 mile groups)
  •  
STEAMTOWN TRAINING FOR THIS WEEK:


COOL VIDEO OF THE WEEK:



Happy training, 

Holly

Saturday, September 10, 2011

Week of 9/12/11 - 9/18/11

Although the Chick-fil-A cow wore his racing flats, he was no match for Keith, Sean, or Peter at the 2011 Chick-fil-A 5K this morning.  Keith placed 11th overall and 2nd in his division with a PR of 17:10.7.  Sean placed 16th overall and 1st in his division with a time of 17:30.7.  Peter also raced hard for a PR of 18:42.4 and 1st in his division.  Thank you to Barefoot Bob and Peter who were able to video the race and get it posted to YouTube so quickly!


WORKOUT SCHEDULE FOR THIS WEEK

  • Monday 9/12/11 - 6:30pm hill workout at Fairfax Corner
    • 10-20 minute warmup
    • 10 x 400 (400m RI)
    • 10 minute cooldown
  • Tuesday 9/13/11 - 8:30pm track workout at Fairfax HS
    • check with Keith or Peter for more details
  • Wednesday 9/14/11 - tempo run at TBD
    • 8 miles at MP
  • Thursday 9/15/11 - 8:30pm track workout at Fairfax HS
    • check with Keith or Peter for more details
    • Dr. Maggs is hosting a video-intensive presentation at The Running Store in Gainesville at 7pm.  The topic will be the four most common running biomechanics faults and what to do to fix them.  If you plan on going, please RSVP to Mary Davison at The Running Store.
  • Friday 9/16/11 - 
    • OFF
  • Saturday 9/17/11 - 7am run at W&OD trail
    • 4-6 miles
    • please let Nancy know by Friday mid-day (via the blog) if you plan on joining
  • Sunday 9/18/11 - 
    • cross-train or OFF

Lastly, if you thought watching Keith try to sprint in front of the second place female in the Chick-fil-A 5K video was exciting, you've got to see this week's video pick from the Assistant Race Director of the Steamtown Marathon.


Happy training, 

Holly

Sunday, September 4, 2011

Week of 9/5/11 - 9/11/11

Congratulations to Peter for setting a new record yesterday.  He ran the fastest 26.2 miles ever run on the Fairfax High School track.  The record is unofficial, but I'm fairly certain nobody has ever attempted to run a marathon that fast on that track before.  Way to go, Peter!

WORKOUT SCHEDULE FOR THIS WEEK

  • Monday 9/5/11 - 9am track workout at Centreville HS
    • 10-20 minute warmup
    • 3 x 1600 (400m RI)
    • 10 minute cooldown
  • Tuesday 9/6/11 - 8:30pm track workout at Fairfax HS
    • check with Keith or Peter for more details
  • Wednesday 9/7/11 - tempo run (location and time TBD)
    • 10 miles @ MP
  • Thursday 9/8/11 - 8:30pm track workout at Fairfax HS
    • check with Keith or Peter for more details
  • Friday 9/9/11 - 
    • OFF
  • Saturday 9/10/11 - see options below
    • 7am long run at W&OD trail; various distances of 4,8, or 15 miles (check with Kelly for more details)
    • 8am Chick-fil-A 5K
    • 10:30am team brunch at Whole Food Fair Lakes (anyone interested?)
  • Sunday 9/11/11 - bike ride at W&OD trail (time TBD)

For anyone who is running a marathon this fall, or anyone who needs a little training motivation, check out the video below.  This video was recommended by the directors of the Steamtown Marathon, and I will warn you that I got a little teary eyed while watching.



Tom also sent me a great video this week that captures the events of the 2011 Shamrock Marathon.  Enjoy!


Happy training, 

Holly 

Sunday, August 28, 2011

Week of 8/29/11 - 9/4/11

What could be more exciting than surviving an earthquake and a hurricane in the same week?  A DIAMOND!  Congratulations to Hannah and Justin who got engaged this past week in Philadelphia.  


Training schedule for this week:
  • Monday 8/29/11 - 6:30pm track workout at Fairfax High School
    • 10-20 min. warmup
    • 1-K, 2-K, 1-K, 1-K (400m RI)
    • 10 min. cooldown
    • pace chart
  • Tuesday 8/30/11 - 8:30pm track workout at Fairfax High School
    • check with Keith or Peter for more details
  • Wednesday 8/31/11 - 6:30pm tempo run at Fairfax Corner
    • 6 mile run: 1 mile easy, 5 miles @ MT pace
  • Thursday 9/1/11 - 8:30pm track workout at Fairfax High School
    • check with Keith or Peter for more details
  • Friday 9/2/11
    • OFF
  • Saturday 9/3/11 - 6:00am or 7:30am long run at W&OD trail
    • 6:00am for 20+ miler start
    • 7:30am for all others (either a 6 mile or a 12 mile option)

Be sure to check out the training page of our website.  I have added several strength training routines, including the Myrtl routine, to the page.  Also, here is a fun video that was highlighted in the most recent email from the directors of the Steamtown Marathon.


Happy training, 

Holly

Sunday, August 21, 2011

Week of 8/22/11 - 8/28/11

Hello, Rogue Racers.  Holly asked me to post something (she's still in Texas), but she didn't mention what she wanted posted.  I'll start with the schedule ...

  • Monday 8/22/11 - 6:30pm track workout at Centreville HS 
    • 3 x (2 x 1,200 m w/2 min. RI) w/4 min. RI
  • Tuesday 8/23/11 - 8:45pm track workout at Fairfax HS
    • check with Keith or Peter for more details
  • Wednesday 8/24/11 - 6:15pm tempo run at Burke Lake
    • 10 miles at marathon pace
  • Thursday 8/25/11 - 8:00-8:30pm track workout at Fairfax HS
    • check with Keith or Peter for more details
  • Friday 8/26/11
    • OFF
  • Saturday 8/27/11 - 7:00am long run at W&OD trail (4-15 miles)
    • check with Holly for more details
  • Sunday 8/28/11 - 8:00am recovery bike ride at W&OD trail
    • CANCELLED DUE TO HURRICANE IRENE

That's all for now ...

Mark

Sunday, August 14, 2011

Week of 8/15/11 - 8/21/11

Today proved to be a great day for racing!  Peter placed 2nd overall in the 7th Annual Vibha 5K with a time of 19:12.  Keith placed 14th overall and 1st in his division in the Leesburg 10K with a time of 37:25.  Lastly, Kelly and George completed their 4th Rock 'n' Roll race of the year with half marathon times of 2:07:07.  Congratulations to everyone!

If anyone is looking for a fun race this fall, Mark stumbled across the race below.  The Run For Your Lives 5K race takes place on Saturday, October 22 in Baltimore, MD.  It's a little bit of a drive, but it could be very fun!


On a more serious note, Fresh Bikes in Arlington (formerly Conte's) has offered to host a team night for the Rogue Racers.  This would be a night where they would open the store to our team and offer a discount to all team members (including any friends and family) on bikes, components, gear, etc.  I do not have the exact details yet, but we would likely be looking at sometime in November (when next year's models are released and discounts will be the greatest).  Before we commit to something like this, I want to know if people have any interest in something like this.  In other words, does anyone need to buy anything or should we shoot for sometime later in the spring?  Please email me directly to let me know!

Schedule for this coming week:

  • Monday 8/15/11 - 6:30pm track workout at Fairfax HS
  • Tuesday 8/16/11 - 8:00-8:30pm track workout at Fairfax HS
    • check with Keith or Peter for more details
  • Wednesday 8/17/11 - 6:30pm tempo run at Fairfax Corner
  • Thursday 8/18/11 - 8:00-8:30pm track workout at Fairfax HS
    • check with Keith or Peter for more details
  • Friday 8/19/11 - OFF
  • Saturday 8/20/11 - 7am long run at W&OD trail (distances from 3 - 20 miles)
    • check with Mark or Barefoot Bob for more details
  • Sunday 8/21/11 - 8am recovery bike ride at W&OD trail
    • check with Mark or Barefoot Bob for more details

Happy training, 

Holly

Monday, August 8, 2011

Week of 8/8/11 - 8/14/11

Bundle up Rogue Racers!  Going to get positively nippy later this week with highs only in the mid 80's.  Prime racing season is just around the bend, it's payback time for all those fine workouts!

In racing news Peter ran an 18:48 on the C&O Canal in the Summer Strides 5k.  Good enough for a top ten finish and 1st in age group. 

Workout wise we have a nice schedule this week:

Monday 8/8/11 - 6:30pm track workout at Centreville HS (we'll do Fairfax on the 15th)
  • 10-20 minute warmup
  • 2 x (6 x 400m) (1:30 RI) with (2:30 RI between sets)
  • 10 minute cooldown
Wednesday 8/10/11 - 6:30pm tempo run at Fairfax Corner
  • 6 mile run: 2 miles easy, 3 miles @ ST pace, 1 mile easy
Thursday 8/11/11 - 8:15 - 8:30 p.m. Keith and Peter at Fairfax High for a 6-8 mile progression run (faster with every mile)

Saturday 8/13/11 - 7am long run (varying distances of 3 through 18 miles) with location TBD

Sunday 8/14/11 - 8am bike ride at W&OD trail


Have a great week everyone, see you Monday evening! 

Thursday, August 4, 2011

Week of 8/1/11 - 8/7/11

The week is almost over, but we still have two more workouts to squeeze in.  In addition, we need to figure out the track situation.

Workouts for the rest of this week:

  • Saturday 8/6/11 - 7am long run at the W&OD trail (various distances)
  • Sunday 8/7/11 - 8am bike ride at the W&OD trail

As for the track workout this coming Monday, we need to figure out if we want to meet at Fairfax HS or Centreville HS until Chantilly opens back up in September.  If everyone could respond to this blog post, we can get an idea of who wants to go where.  Maybe we can alternate between the two sites until September?

See everyone on Saturday!

Holly

Monday, July 25, 2011

Ironman Lake Placid 2011

Good morning, Rogue Racers!  I tried my best to keep everyone updated on the race progress yesterday; unfortunately cell service was very limited and the athlete tracking system crashed.  But, Mark and George both did amazing!

George came out of the swim earlier than expected, after following the ladies on the line, and managed to elude both Kelly and I who were waiting at the chute to take photos.  Meanwhile, Mark ran by us and we were able to capture some pics.  After waiting for over half an hour, we finally realized that we had missed George.  Kelly shed tears of relief that she didn't have to tell anyone he was dead.  

The rest of the race went pretty smoothly.  George smiled every time he passed us on the bike.  And Mark seemed to be smiling, although sometimes it is hard to tell with him.  I went down to volunteer in the medical tent around 4pm, but Kelly reported that George felt great on the first loop of the run.  On the second loop of the run, his fellow competitors heard him silently chanting, "Tri... endure... succeed!" His mantra seemed to work as he finished in 12:08:04!  Kelly saw Mark at the halfway point of the run, and he stopped for a while to stretch and give Kelly a sweaty hug.  Despite pretty bad cramps that started at mile 30 of the bike, he still managed to finish in 14:33:39.  It must have had something to do with Kelly's famous cheering!

Since I was down at the medical tent gawking at the pros, I got to see both Mark and George cross the finish line.  It was incredible.  I've included a link to some photos below.


Have a great week, 

Holly

Saturday, July 16, 2011

Week of 7/18/11 - 7/24/11

In honor of George and Mark, who are both competing in the Ironman Lake Placid triathlon on July 24th, I have included one of my favorite videos below...


For those of you interested in following the triathlon, you can find race information on the Ironman Lake Placid website and tracking information on the IronmanLIVE website.  Tomorrow (Sunday, July 17th) we will be meeting at Whole Foods in Fair Lakes at 10am for a "good luck at Lake Placid" coffee/breakfast celebration.  There is plenty of seating in the restaurant area, so the more the merrier!

Group workouts for this week (click here to view the summer 2011 pace chart):
  • Monday 7/18/11 - 6:30pm track workout at Fairfax HS (Chantilly HS track closed)
    • 10-20 minute warmup
    • 3 x 1600 (1 minute rest interval)
    • 10 minute cooldown
    • Long jump (Peter will explain)
  • Wednesday 7/20/11 - 6:30pm tempo run at Fairfax Corner
    • 6 mile run: 2 miles easy, 3 miles @ short tempo pace, 1 mile easy
  • Thursday 7/21/11 - 8:30pm track workout at Fairfax HS
    • Check with Peter and/or Keith for more info
  • Saturday 7/23/11 - 7am long run at W&OD Vienna
    • 15 miles @ marathon pace + 45 seconds/mile
  • Sunday 7/24/11 - 8am recovery bike ride at W&OD Vienna
    • Check with Bob for more info

Make sure to let with Bob know (via the blog) if you are coming out on Saturday or Sunday to the W&OD trail.  As of right now I'm not sure if anyone else is meeting up at the trail, so just make sure to give him a heads up if you are coming out to run and/or bike. 

Happy training, 

Holly

Thursday, July 14, 2011

Who Deserves More Respect?







As many of you know, I work for a triathlon series called Rev3 (amazing organization BTW).  This past weekend, we had a race in Portland, OR.  My duties include providing ART as well as recruiting other ART providers to come out to the triathlons and supervise them.  During the weekend, I had a conversation with some of the ART providers about the pro triathletes and all the other athletes.  There was a general sentiment that most triathletes and spectators drool and cheer for the pro triathletes however, there are some triathletes who probably deserve more accolades.  During this Portland race there was an older gentleman (>70 y.o.) who was out alone - last on the course, working harder than pretty much any other triathlete.  Keep in mind he had to swim, bike and run 70.3 miles.  Long after the vendors, ART providers, spectators and other athletes had left, "Robert" was still out on the course, struggling. With 2 miles left he wanted to quit.  Our Rev3 staff told him that as long as he was willing to finish, we would keep the finish line open for him and the music playing (well past the cutoff time). He looked up and said "let's go!" and started down the road again.  So, as the Rev3 crew was taking down the tents, we all left the finish line, finish shoot, music and announcing up for Robert to show him our support.  I took a video with my iPhone (see below - you can watch it in HD).  It was pretty awesome!  So what's my point, and why am I telling you about this?  I guess because I was inspired by a guy who toughed it out maybe more than anyone else on the day, but you'll never read about his effort.  The point here is: it's not always about the fastest, leanest person out there.  Sometimes toughness is not measured by your finishing time.  Congrats to Robert, and also to J.D. who stayed with Robert through every swim stroke, pedal turn and run stride of the race.




Article contributed by Dr. Kevin Maggs.  Dr. Maggs is a provider and owner of Active Spine and Sport.  He attended the University of Waterloo in Canada for Kinesiology and then went on to the National College of Chiropractic in Chicago where he graduated in 1995 and has been in practice for 14 years in Virginia.  As an Active Release Techniques provider, he has reached the highest level of certification possible and has been practicing ART for many years.

Friday, July 8, 2011

Week of 7/10/11 - 7/17/11

Make sure to check out the Washington Running Report website as soon as possible.  Keith, Adam, Jeff and part of Peter's face are featured in a photo of the start of the Let Freedom Run 5K.  Also, if you haven't had the chance to see Peter's video of the race, please check out the Videos page on our website.  The video has been gaining popularity over the past week on WRR's website as well as Facebook.  Unfortunately, it seems as if most people think that the race coordinators shot the video.  Either way, thanks for the video Peter!

I have posted the adjusted 13-week marathon training plan on our website for anyone running the Steamtown Marathon this fall.  I have also posted the pace chart, which anyone can use, to determine paces for the track workouts, tempo runs and long runs.  Training will start this Monday.  Tom, this now means that there will be several of us to share in your pain!

Group workouts for this week:

  • Saturday 7/9/11 - PVTC track meet (meet around 8am at Falls Church HS)
  • Sunday 7/10/11 - 8am long bike ride at W&OD trail
  • Monday 7/11/11 - 6:30pm track workout at Chantilly HS
  • Wednesday 7/13/11 - 6:30pm tempo run at Fairfax Corner
  • Saturday 7/16/11 - 7:00am long run at W&OD trail
  • Sunday 7/17/11 - 8:00am group "recovery" bike ride at W&OD trail

Happy training, 

Holly

Monday, July 4, 2011

ROGUE RACERS WIN 3RD PLACE IN LET FREEDOM RUN 5K TEAM COMPETITION

This morning our team placed 3rd in the Let Freedom Run 5K Co-ed Team Competition right behind the TRS Racing Team and Capital Area Runners.  Thanks to Jeff, Keith, Adam and Hannah we averaged a time of 19:03.  Not bad for our first team competition.

Race results are posted on our site.  Congratulations to everyone!

Saturday, July 2, 2011

Week of 7/3/11 - 7/9/11

This past week the Washington Running Report released their spring runner rankings.  Keith and Peter both qualified as top regional runners in their respective age groups.  Keith was ranked 14th out of 15 runners and Peter was ranked 13th out of 50 runners.  Congratulations!


For anyone who didn't see the videos that Peter shot of the PVTC track meet last week, please check out the new "Videos" page that I added to our website.  Mandy has offered to help Peter shoot the finish of the July 4th race, so we should have some nice new footage to add on Monday.  

Packet pick-up for the Let Freedom Run 5K is being held today, tomorrow, and race morning at Fairfax Corner.  I'm going with Kelly today around 11am to pick-up packets.  I've already spoken with several people about picking up their packets.  If you need me to grab your race "stuff" just shoot me a text message sometime this morning letting me know.  I will bring all the packets to the short run in Vienna tomorrow and then to the race on Monday.

Schedule for this week:

  • Sunday 7/3/11 - 9am "short" 2-3 mile run at W&OD Trail in Vienna
  • Monday 7/4/11 - 8am Let Freedom Run 5K (meet around 7:15am in normal Fx. Corner parking location - behind AAA building at intersection of Monument Drive and Government Center Parkway)
  • Wednesday 7/6/11 - 6:30pm run (location TBD)
  • Saturday 7/7/11 - 8:30am PVTC Track Meet in Falls Church (meet around 8am)

I just want to wish everyone good luck in the race on Monday.  I hope that we see TONS of Rogue Racers PR's!  Most importantly though, I hope that everyone has fun and races hard.  It is time to show everyone that good friends, hard training, and a sportsman-like attitude (at all times) make our team what it is... GREAT! :-)

As Kelly Paul would say, "Tri... Endure... Succeed..."

Happy training, 

Holly

Friday, June 24, 2011

Week of 6/26/11 - 7/2/11

Happy summer, Rogue Racers!  We are now official!  Kelly Paul has created a team motto (and a 10' x 10' race tent).  Check it out below...


Here is the schedule for this week:

  • Saturday 6/25/11 (8:00am) - 4 mile run at W&OD trail
  • Sunday 6/26/11 (8:30am) - PVTC track meet at Falls Church HS
  • Monday 6/27/11 (6:30pm) - 6 or 8 mile tempo run at Chantilly HS
  • Wednesday 6/29/11 (6:30pm) - 1 or 2 loops of Fairfax Corner
  • Friday 7/1/11 (6:30pm) - 4.5 mile run at Burke Lake
  • Sunday 7/3/11 (8:00am) - 2-3 miles at W&OD trail
  • Monday 7/4/11 (8:00am) - Let Freedom Run 5K

There are two options for determining your tempo workout pace for Monday night.  The first option would be to use the McMillan Running Calculator as Peter suggested.  The second option would be to use the Furman FIRST tempo pace charts.  For the FIRST method you need to determine your 5K race pace using the race prediction chart.  After finding your 5K pace you can look up either your mid-tempo or long-tempo pace based on how far you plan to run on Monday night.

Be sure to check out some of the new races added to the race schedule, and please let me know if I need to make any updates!

Happy training,

Holly

Monday, June 13, 2011

Week of 6/13/11 - 6/19/11

Good morning, Rogue Racers!  We only had one racer this past weekend.  Keith Freeburn competed in the Potomac Valley Track Club (PVTC) mile yesterday and ran 5:08 for 5th place.  Peter was at the event filming the mile and has posted it on YouTube.


The next track meet is scheduled for Sunday, June 26, 2011 at Falls Church High School.  The cost is $8 to participate in as many events as you want and you can sign-up on race morning.  Hopefully we can get some more Rogue Racers jerseys out on the track!

The schedule for this week is as follows:

  • Monday 6/13/11 - track workout @ 6:30pm at Chantilly HS
  • Wednesday 6/15/11 - hill workout @ 6:15pm at Union Mill Giant in Clifton, VA
  • Thursday 6/16/11 - 4.5 or 9 mile run @ 6:30pm at Burke Lake Park
  • Saturday 6/18/11 - 5 mile run @ 8am at W&OD trail

I know that several people were talking about the course for the July 4th Let Freedom Run 5K race (and some people had even talked about meeting up to walk the course and strategize).  I have posted the course map on our website.  Let's talk tonight at the track and see if we can coordinate another time for everyone to meet at Fairfax Corner prior to the race.  See everyone tonight at the track!

Holly

Monday, June 6, 2011

Week of 6/6/11 - 6/12/11

Good morning!  This weekend was another great weekend of racing for the team.  Kelly set a half-marathon PR in San Diego, Mark completed "The Revolution" challenge in Connecticut, and Keith and Peter won some $$$ in the Coyote Chase 5K.  Check out the results page for more info.

Below is the schedule for this week's group runs:

  • Monday 6:30pm - track workout at Chantilly (workout TBD)
  • Wednesday 6:15pm - hill workout at Union Mill Giant in Clifton, VA
  • Thursday 6:30pm - Fairfax Corner loop (anyone interested?)
  • Saturday 8am - 8 mile long run (or whatever distance you prefer) heading east on W&OD trail

Happy training, 

Holly

Sunday, May 29, 2011

Week of 5/30/11 - 6/5/11

This was an exciting weekend of racing for the Rogue Racers.  Keith Freeburn participated in the Ambulance Chase 5K located in Fairfax Corner, VA yesterday.  Despite the heat and humidity he was able to sprint the last 800 meters for 4th place overall.  This morning there were five Rogue Racers participating in the Salute to the Military Triathlon in Warrenton, VA.  Mark Jahshan placed 1st in his age group after a grueling sprint finish.  Nancy Sharp placed 3rd in her age group for her first ever age group win.  I placed 3rd in my age group despite having to make a pit stop during the bike leg to re-attach my bike chain that popped off.  Lastly, I want to give a special shout out to Dr. Maggs' sons who both placed 1st in their age divisions.  For detailed race results please visit the website.

There is one change to the group runs schedule for this week.  The Monday night track workout is moved to 5:00pm at Chantilly High School (instead of the usual 6:30pm time).  As usual, melted popsicles and a trip to Whole Foods will follow the workout.  Hope to see everyone there!

If you haven't signed up yet for the Let Freedom Run 5K, keep in mind that the price increases on June 13th.  Remember to put "Rogue Racers" as your team name when you register.  In addition, please check our race calendar and let me know if you need me to add additional races or make any changes.

Happy training,

Holly

Saturday, May 28, 2011

A message from our track coach ...

Hey Everyone...

This coming Monday will be a revised workout of the one we missed due to rain the other week.

  • 1.5 miles warm up with 2-3 100 meter strides
  • Staggered timed 5k at 90-95% effort.  Please time your own performance, we will use this to gauge our progress later.  Runners will be ordered based on time and released in intervals according to their 5k performance.
  • 1 mile cool down

P.S.  There is a 5k race on June 5th that Keith and I will be doing, www.coyotechase5k.com.  This is an inaugural 5k so there may not be too much competition and there are some good cash prizes:

  • $100 to top male and female
  • $75 to second place male and female
  • $50 to third place male and female
  • Top masters prize and age group as well

Monday, May 23, 2011

Week of 5/23/11 - 5/29/11

I just talked to the nice people at the Capital Running Company and they confirmed that we can have as many people as we want on our team for the Let Freedom Run 5K.  When registering for the race, it is important to make sure that everyone spells the team name exactly the same (otherwise you risk running on your own one man team).  Be sure to enter the team name as follows:

Rogue Racers

Only the fastest four times on our team will count.  Of those four times, one has to be a female time (no pressure - Keith, Peter, Adam, and Hannah).  The rest of us get to reap the rewards of having some very fast people on the team.  :-)

If you haven't already, be sure to check out the race results from this past weekend.  We had team members competing in three different races setting a total of five new PR's!

Happy training,

Holly

Friday, May 13, 2011

Track Workouts Switched to Mondays

This past Wednesday the Washington Running Report published their Winter 2011 Rankings.  Our very own Peter Cini moved up 12 spots in his division from 33rd to 21st position.  Congratulations, Peter!

Peter has offered to take charge of our Monday night track workouts.  I've seen some of the workouts he has planned for us, and they are going to be a lot of fun.  I know that many people are still going to be gone this Monday, but hopefully we can get everyone in on the fun by May 23rd.  We should have more details about the track workouts coming soon.  In the meantime, just show up at the track and Peter will definitely have some form of torture planned!

Here is a rough schedule for the next week or so (feel free to add any additional group workouts by replying to this post):

  • Saturday 5/14 - 8:00am long run at the W&OD trail
  • Monday 5/16 - 6:30pm track workout at Fairfax HS
  • Saturday 5/21 - 8:00am long run at the W&OD trail 
  • Monday 5/23 - 6:30pm track workouts return to Chantilly HS for the remainder of the summer

It does look like the next couple of days are going to be pretty rainy, so please check the blog comments before heading out to the group run to see if people are still planning on attending the workout.

Happy training, 

Holly

Friday, May 6, 2011

VOTE NOW!!!

Our Tuesday night group track workouts fizzled out over the winter, but it is time to get back on track.  Literally!  I would appreciate it if everyone could reply to this post with their opinion on the following two items:
  1. What day works best for the track workouts?  Monday or Tuesday.
  2. When do you want to start?  This week, next week, etc.
  3. Who will make harder track workouts for us?  Peter or Keith. :-)
Tomorrow (Saturday) we have a couple of exciting things going on.  Keith and Peter will be running in the Manassas Runway 5K/10K.  Everyone needs to think FAST thoughts for Keith.  He needs to achieve less than a 36:50 to get a second qualifying time to be ranked by the Washington Running Report.  Be sure to wish both him and Peter good luck!  For those not racing tomorrow, we will meet at the W&OD trail at 8am for the normal Saturday run.  I think that we will have two groups, a four mile group and a six mile group.  Hope many people can make it out.

If you haven't had a chance to look at our race calendar recently, I have added many new races to the schedule.  On July 4th there is a new race in Fairfax Corner that can be run as a team race.  The inaugural Let Freedom Run 5K would allow us to put our ten fastest 5K'ers onto a team and the fastest four times would count towards the actual group competition (with at least one time being male and one time being female).  Let me know if you are interested, and I will form officially form the team (this has to be done prior to registration).  Then we can compile the fastest men's/women's times and hopefully go for our first Rogue Racers team win.  I don't know if this is incentive, but they are giving out a trophy!  

Lastly, I want to introduce everyone to our newest Rogue Racer.  Many people had the chance to meet Bob at the Race for Hope DC last week.  If you didn't meet him, you might have heard rumor of the crazy TEAM BT barefoot runner.  Check out Bob's profile on our 2011 team roster page.

Happy training, 

Holly

Friday, April 22, 2011

"Have It Your Way ..."

... and I’m not talking Burger King! (“Have it your way” was a very successful marketing campaign in the 70’s for Burger King). I understand it’s challenging to eat well and stay on track with so many wonderful choices each and every place we go.

This idea came to me as I was waiting in line at Starbucks. I was about the 8th person in line, so I had the opportunity to listen to what customers were ordering and how they ordered it. “I’ll take a Tall Vanilla Latte with Whole Milk filled to the top and extra whip.” My mind starting thinking about all of the options available to us and the many opportunities we have to make great choices over mediocre ones each and every time we choose to eat out. Why not make the best choices for our bodies? It’s our responsibility to take care of ourselves, and if more and more establishments are allowing us to tell them what we want—we should indeed Have IT Our Way.

Try these calorie saving, sugar cutting strategies the next time you’re ordering out or dining in at home.

Tips for "Having IT Your Way"
  • Know What’s in your Foods: Many eating establishments have nutritional information available either at the counter or on-line. Knowledge is power. Know more…eat better! 
  • Learn to Read Nutrition Labels: Always look at total calories, serving size, total fat and sugar grams. An easy way to figure out sugar grams quickly is to divide the total sugar grams by 4. If your favorite snack bar has 18 grams of sugar that is equal to approximately 4 teaspoons of sugar. If it’s two serving sizes, double it for 8 teaspoons. The FDA recommends no more than 10 teaspoons daily. Aim for items that have 5 grams or less total. 
  • Create YOUR “Five Alive” list: Choose five of your favorite daily ‘good for you’ items. For example, apples, pudding, FiberOne bars, nuts, yogurt--know exactly what’s in them. Make these your “go to” items. It takes the guess work out of it. It’s a sure fire way to stay on track. It simply makes it easier. Be accountable for what you’re putting into your body. 

For the Health of It,
Vanessa
Gethealthywithvanessa.com


Vanessa is a Nutritionist and Personal Trainer offering services in health, wellness and personal training, including the TRX system. Visit the website: www.gethealthywithvanessa.com

Sunday, April 17, 2011

Week of 4/17/11 - 4/23/11

Another great weekend of racing.  Keith and Peter both set PR's in the Pike's Peek 10K this morning.  In addition, I've heard rumor that April had her first "pain free" run since hurting her hamstring in the New Orleans Marathon back in February.  Check the results page to see just how well they all did!

Tomorrow is the 2011 Boston Marathon.  For those interested in watching the race, there will be live online streaming starting at 9:30am on Universal Sports.  The elite women start at 9:32am and the elite men start at 10:00am.  (GO KARA!!!)  We have three Rogue Racers running the race; you can sign up for AT&T tracking alerts and follow their progress along the course.  You will need their race numbers to track them, so I have included their bib numbers below:

John Carmichael:  12254  (Starts in Wave 2 at 10:20am)
Jenn Chapman:  5533  (Starts in Wave 1 at 10:00am)
BethAnn Telford:  17345  (Starts in Wave 2 at 10:20am)

Happy training,

Holly

Sunday, April 10, 2011

ROGUE RACER WINS PARKWAY CLASSIC 5K!

Congrats to everyone on some amazing racing this weekend.  Rogue Racers team members competed in three races this weekend, achieved one overall win, three top division wins, and eight PR's.  WAY TO GO!  Check the results page to see just how well everyone did!

A big shout out also goes to several of our team members who got up at the crack of dawn to man the "Mile 9" water stop at the Parkway Classic 10 Miler.  Thank you for volunteering for TEAM BT and cheering on the runners!

Last week Keith attended The Running Store's first Wednesday night track workout.  He said it was a lot of fun, and has forwarded me the information in case anyone else wants to attend.  I plan on attending this Wednesday (and hope to drag as many people out to Gainesville with me as possible).  Click here for directions and workout information.

Happy training,

Holly

Thursday, April 7, 2011

Week of 4/3/11 - 4/9/11

The singlets and T-shirts are in (just in time for the race this weekend).  The plan is to have the Rogue Racers singlets/shirts and the water stop volunteer T-shirts available for pick-up this Saturday at 9am at the Vienna Starbucks (address below).  Kelly was kind enough pay for the items, so when you pick up your stuff on Saturday you can either bring her cash or a check (made out to Kelly Paul).  The cost of the singlets/shirts came out as follows:

  • Singlets - $20.75/piece
  • T-shirts - $34.15/piece (a little cheaper than last time)

For those interested in still doing a short jog on the W&OD trail on Saturday morning, we will have two groups.  One group will be doing 5 miles at 8am.  The second group will be doing 2-3 miles at 8:30am.  We will then head over to Starbucks to distribute the shirts.

107 Maple Avenue West
Vienna, VA 22180

On Sunday after the race, we are going to try Le Pain Quotidien.  It is approximately 7 blocks from our water stop, so we should definitely be able to walk over there once the race is done.  I've called the restaurant, and although they do not take reservations, the manager thought that they should be able to accommodate a group of our size.  They have a pretty large selection of brunch foods (and coffee) on the menu, so I'm hoping everyone will be able to find something they like.

701 King Street
Alexandria, VA 22314

See you Saturday morning, 

Holly


Sunday, March 27, 2011

Week of 3/27/11 - 4/2/11

Snow!?!  So much for the return of our Sunday morning outdoor bike rides.  :-)  Hopefully the weather will cooperate a little more next week and we can get back on the bikes!

Yesterday was a fun run at the C&O Canal.  Although it did take a while to get the DC parking meters to work and to find out where everyone was parked... it turned out to be a pretty successful run.  For those of you who don't know, a few of us met a flasher on the trail yesterday.  Although filling out a report with the Park Police provided a welcome walk break, it made me think that it might not be a bad idea to keep an eye out for safety alerts regarding the W&OD trail.  Sure enough, the Reston Runners had a bulletin posted about an attempted attack about a week ago.  I'm sure stuff like this is less likely to occur on a crowded Saturday or Sunday morning, but it is a good reminder that us girls shouldn't really run on these trails alone on the weekdays!  Better safe than sorry.

Before we get to the scheduling notes for this week, I want to give a shout out to Hayley Roggia.  Hayley and her husband Adam live in Stafford, so it makes it a little difficult for them to join us on our weekly group runs (except for the terrible track workouts that Adam insists on pacing us Marymount DPT students through each Tuesday at lunchtime).  But, some of you might have met Hayley and her two children, Ellie and Seth, at my birthday party this past November.  Hayley just had an article published on pg. 38 of the March/April 2011 issue of Rocky Mountain Running and Triathlon Magazine talking about running and pregnancy.  The full article text is also available on Adam's blog.  Congrats, Hayley!

Schedule notes for this week (please check the blog regularly as several members frequently post additional track times):


Happy training!

Saturday, March 19, 2011

Week of 3/20/11 - 3/26/11

This weekend the Rogue Racers are participating in several races (e.g. G.C. Round Shamrock Run 5K, Shamrock Half Marathon, Shamrock Marathon, and the Scope It Out 5K).  Check the results page of our website over the next few days to see how everyone did.  Hopefully we will see some PR's!

The race singlets are in and will be sent for screen printing early next week.  It looks like they will definitely be ready in time for the Parkway Classic.  Maybe we can organize everyone at the race and take a team photo?

Schedule notes for this week:


Happy training!

Monday, March 7, 2011

Week of 3/7/11-3/13/11: Keith runs a sub 18:30 5K!!!

Peter and Keith rocked it out at the Thaw 5K this past Sunday.  Keith ran a sub 18:30 5K for 3rd place overall, and Peter ran around 19:20 for 6th place overall.  The official race results are not posted yet, but we will post official times on our website when they are available.

A couple of scheduling notes for this week:

  • Monday 3/7/11:  Join Peter and Keith at the Chantilly HS track at 5:45pm
  • Tuesday 3/8/11:  12:15pm track workout at Washington-Lee HS is CANCELLED
  • Tuesday 3/8/11:  Chantilly HS track workout starting at 5:15pm (come whenever you can!)
  • Saturday 3/12/11:  W&OD long run starting at 8am 

    For this Saturday's long run we have people running 6 miles, 13 miles, 15 miles, and 20 miles... so there is a distance for everybody!

    Happy training!

    Wednesday, March 2, 2011

    A Protein and a Carb: A Match Made in Heaven

    One of my ultimate goals as a Nutrition and Wellness professional is to educate people about the power of good food.  I feel that the more you understand, the easier it may be to apply it in your everyday life.  Today's topic is simple, but abundantly overlooked.
    Enjoy the read:

    Do you have a protein source with all your snacks and meals?  If you do, you'll make the most of the time and energy you're putting into your exercise routine and the results can be great.  Why not get the best results with the least amount of effort?  It's very important to combine protein rich foods with good carbohydrate rich foods.  Why?

    A meal comprised only of carbohydrates and nothing else can cause your glucose (sugar) levels to rise up and then crash down.  This increase and spike may leave you feeling hungry, tired and it also gives your body an easy opportunity to covert those carbohydrates in that meal directly to fat.

    Including proteins will enable you to stay full longer, your glucose levels will stay more consistent, your metabolism will work more efficiently, and you will feel like you have more energy for longer periods of time.  When we combine carbohydrates and proteins in a meal the carbohydrates are digested in about two hours, but the proteins take longer to digest.  When the two are eaten together, proteins slow down the digestion of the carbohydrates, and energy from the carbohydrates is released slower.  This is a positive result.  In addition, eating carbohydrates with protein means the carbohydrates will be used for energy, leaving the protein for use in building and repairing muscle tissues.  This is the primary function of protein.

    If you've attended one of my Nutrition 101 Workshops you know I promote the four food groups: Protein, Carbs, Fat, and Water!  Make an effort to include each in every one of your daily meals and snacks throughout the day.




    Vanessa Spiller is a Certified Nutritionist and Certified Personal Trainer.  She is also certified in the TRX Suspension Training System.  Visit her health and wellness website at www.gethealthywithvanessa.com.  Vanessa teaches TRX classes in Gainesville, VA at Balans Studio.  Check out their complete listing of classes offered at www.balansstudio.com.

    Sunday, February 20, 2011

    Form + Function = Smart Training and a Strong Body for the Multi-Sport Athlete

    There are numerous components to living a healthy lifestyle: exercise, eating well, and vitamin supplementation just to name a few.  A component that is oftentimes overlooked, especially by women is strength training.

    Why strength train?  Strength training has numerous benefits, as does all exercise. Combining strength training with Yoga and a variety of cardio workouts is your formula for overall success when it comes to toning, weight loss, balance, flexibility and most importantly overall wellness.

    Form is one of the most important elements when it comes to strength training.  Form includes controlling the movement, range of motion, and the speed of motion.  Controlling a movement means you are taking your time while conducting a specific movement and you are not cheating yourself out of working that targeted muscle group.  The range of motion refers to utilizing the full extension while conducting an exercise.  This will work all the fibers and portions of the muscle necessary to build strength.  The speed of motion refers to the level of speed you use while exercising a particular muscle.  The slower you contract the more tension you develop and the more tension equals better results!

    It is far more important to perfect your form, which may mean lifting lighter weights, or doing less repititions .  Your workout will be more effective and productive.  If you do not pay attention to good form, you will get hurt sooner or later despite your best efforts.




    Article contributed by Vanessa Spiller, Certified Nutritionist and Certified Personal Trainer.  Vanessa is also certified in the TRX Suspension Strength Training System.  Visit her health and wellness website at www.gethealthywithvanessa.com.  Vanessa teaches TRX classes in Gainesville, VA at Balans Studio.  Check out their complete listing of classes offered at www.balansstudio.com.

    Wednesday, February 16, 2011

    Week of 2/14/11 - 2/20/11

    This past Sunday the Rogue Racers set several PR's in the Rock 'n' Roll Mardi Gras Marathon and Half Marathon in New Orleans, LA. Check out the results page of our website to see just how well everyone ran!

    For anyone running the Parkway Classic 10 Miler, this is week #8 on the training schedule, which means that Saturday's long run is a 10 miler at long tempo pace + 10 sec/mile (YIKES... we will definitely earn our Starbucks this week).  If you are interesting in registering for the Parkway Classic, make sure to sign up soon since the race is currently at 90% capacity.

    Lastly, we are ready to put in our order for race singlets and T-shirts.  The goal is to have the new singlets by the Parkway classic (so we can all wear them), so I'd like to aim for Saturday 2/26/11 as the order cut off date.  Please respond to this post letting me know exactly what you would like (1. T-shirt/singlet  2. mens/womens  3. size  4. quantity).  Please see the links below for examples:

    Women's Sprint Singlet in Maroon/White (color #640) - approximate price with screen printing ($23)
    Men's Sprint Singlet in Maroon/White (color $640) - approximate price with screen printing ($23) 
    Women's Technical Tee in Maroon/White (color #033) - approximate price with screen printing ($35)
    Men's Technical Tee in Maroon/White (color #033) - approximate price with screen printing ($35)

    The costs listed above are estimates, but I do not anticipate the shirts costing more than the prices listed above. I will let you know the final costs once we know how many shirts we are ordering.

    Schedule updates for this week:
    2/15/11 - Tuesday 12:30pm track workout at Washington-Lee HS - meeting as scheduled
    2/15/11 - Tuesday 6:30pm track workout at Chantilly HS - meeting as scheduled
    2/19/11 - Saturday 8am long run at W&OD trail - meeting as scheduled

    Happy training, 

    Holly

    Sunday, February 6, 2011

    Week of 2/7/11 - 2/13/11

    Hi Rogue Racers, 

    This coming Sunday, February 13, 2011 several Rogue Racers are participating in the Love The Run You're With 5K and the Rock 'n' Roll Mardi Gras Marathon and Half Marathon.  Although many people will be out of town or resting for the Sunday races, I have heard through the grapevine that several people are still interested in meeting for the Saturday AM long run at the W&OD trail.  If you are interested in doing this, it might be best to comment on this post and let other people know that you plan on running (so you know who you are looking for at the trail).  

    I will post the results for the Sunday, February 13, 2011 races on the Rogue Racers results page as soon as they are posted.  If anyone sets a PR, please make sure to let me know so that I can put that next to your time!

    We currently have 12 Rogue Racers running the Parkway Classic 10 Miler, so I have downloaded the Furman FIRST 10 mile training program and posted it to the Rogue Racers training page (along with the appropriate pace charts).  This week (week of 2/7/11 - 2/13/11) is week #9 on the training schedule, which means that Saturday's long run is a 13 miler at long tempo pace + 20 sec/mile.  If you are interesting in registering for the Parkway Classic, make sure to sign up soon since they anticipate the race selling out in the next week or so.

    Schedule updates for this week:
    2/8/11 - Tuesday 12:30pm track workout at Washington-Lee HS - CANCELLED
    2/8/11 - Tuesday 6:30pm track workout at Chantilly HS - meeting as scheduled
    2/12/11 - Saturday 8am long run at W&OD trail - meeting as scheduled

    Happy training, 

    Holly