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,


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,  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,


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, 


Friday, May 6, 2011


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,