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,


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!


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,