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!

22 comments:

  1. Congrats to Keith and Peter! Keith set a PR (17:45) and placed 3rd overall in the W&OD Trail 5K. Peter also rocked it out with an awesome time (19:18) and a 2nd place finish in his division. I don't know about the rest of you, but I'm thinking of joining Keith and Peter for some additional track workouts during the week. They seem to be doing something right! :-)

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  2. I want to thank coach Peter for all of the crazy training on the track (even the sub 70 minute ten miler on Wednesday at 9PM). The suffering on the track is really paying off when it comes to race time performance. To go from 18:30 to 17:45 in such a short period shows how well the speedwork, tempo and progression runs really work. Thanks to all the Rogue Racers as well for the support. What a great group! Can't wait to wear the team singlet and REPRESENT!

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  3. I all can think to say is Wow, wow wow...

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  4. @Keith; I heard something about you wanting to get in under my PR. Great job! But, when i'm off my half marathon legs and get in some track work, it's on!

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  5. Keith, you'd better watch out. The DPT students were talking smack about you today. Not that I'm trying to stir up any healthy competition or anything, but here's how the conversation went... (or at least this is how I remember it)

    Hannah: Hey Adam, I heard Keith was trying to break your 5K PR by at least one second. Did you hear he ran 17:45 this past weekend?

    Adam: That's okay. I'm training for a half-marathon and I will beat his half-marathon PR by several minutes.

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  6. See!! Competition is good. If we keep working to beat each other's PRs one of us should be able to win the Nation's Marathon next year (Wardian must be shaking in his racing flats). Also, I think Adam's 1/2 marathon PR is already several minutes faster than mine.
    Which 1/2 are you training for? I was thinking of doing the Alexandria Running Festival 1/2 at the end of May.

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  7. Winning a marathon would require more ability and skill than I have an actually training for one...and being able to rely on metro to get to the starting line.

    I am doing the J Brian's Tap Room 15k in Fredericksburg on the 9th, and then the Park to Park half marathon in Waynesboro on the 30th. Then I'm going to drop and hit some track meets this summer.

    I've been running 6-8 mile tempos at 6:15-6:20 pace in the last few weeks so feel like I should be able to hit a good half here soon. I can get through the half of a half (6.55) in around 41...its just that other dang half that gets you...

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  8. Let me know when and where the track meets are b/c I'd like to do the mile and maybe a 3k at some point. We were thinking of doing some of the PVTC track meets this year.

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  9. Same. PVTC if I can find some on a Saturday, and down in Fredericksburg they usually do some Tuesday night meets in may/june. I want to hit a good mile. I haven't in a long time.

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  10. Yeah! I have been enjoying the 5k but I really want to test the mile out. Let me know about the Fredricksburg meets and maybe I'll try to take a Tuesday off to run down there.

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  11. I was thinking of doing some track work next Wednesday with The Running Store group in Gainsville. Let me know if anyone else wants to go. I'll find out what time they start and post it later.

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  12. I'll try to fit it in Keith, would be fun to see what they do. On another note, wish this rain/cold would end!!

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  13. Do you know if The Running Store track workout in Gainesville is all abilities?

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  14. I think so. From what I've seen on Facebook it looks like all abilities are welcome.
    Also, Peter and I will be at the track in the rain at 8:50PM doing a 5 mile progression run.

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  15. Cool... that does not sound like fun. I'm going to get up early in the morning and do a 4 mile tempo run. In case Peter doesn't see the blog before Saturday, could you let him know that we will be at the Vienna Starbucks on Saturday morning after our 8 miler in case he wants to join us after his race. Feel free to give him my cell #. Have fun tonight!

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  16. My fingers are still numb from the cold rain but Peter and I got in 7 miles (1 mile w/u, 5 mile progression, 1 mile c/d). We will be at the track doing and easy 4 mile run tomorrow night at 8:30 b/c he has the Hat 5k to run on Saturday. I'll be at the track after April gets back from the group long run on Saturday doing 4 x 1 mile repeats in case anybody wants to come and suffer.

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  17. Heads up -- If it's raining when I wake up tomorrow, I'm bailing on the W&OD run. My hamstring still hurts and I plan on walking half of my mileage, but don't want to do that in the rain.

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  18. Haha... not a problem. I'm going at 7:45am with my brother and then Mark and Hannah will be there at 8am. We are all doing 8 miles, but are staggering our start times so we all finish around 9:15am. That way we can all go to Starbucks together. :-) Hope you can make it!

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  19. We will be meeting at the track tonight at 6:30. If there are games on the field we usually run the nearly exact 1/2 mile loop around the school. We will also be at the track Tuesday and Thursday at 8:50 as usual for those looking to get in some speedwork before the ten miler.

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  20. Wow! Just looked at the results page and saw all of the PRs. Way to go Rogue Racers!!!!

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  21. Leah and Bob, congratulations on those huge new PR's! I love that feeling you get when the clock shows a whole new time zone.

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  22. Ran with The Running Store speedwork group and had a blast! There are people there that walk, jog, run and sprint. I felt that I got a great speed workout. The time intervals challenge you no matter what level you're at so don't feel intimidated about going. A very fun group of people. They even eat Chipotle afterward so that you'll be more likely to come burn it off the next Wednesday.

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