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!
Nice job Keith! I could only dream of doing a mile in 5 minutes. Insane.ReplyDelete
Great workout this weekend guys. Yesterday's run and bike was a great time. FYI, Mai and I are officially registered for the run on July 4th. See you guys Saturday.
Way to go "run club" for having 13 people registered for the 5K on July 4! So far Rogue Racers is dominating the Team List.ReplyDelete
Great Speed workout tonight! As we were leaving Whole Foods Peter was telling me how everyone was running at better than predicted paces. That's awesome. I hope to see a bunch of Rogue racers running at the PVTC track meet in 2 weeks. It's pretty laid back and everyone is there to have fun as they set PRs.ReplyDelete
Excited for the 5k on 4th! Don't expect a 5:08 or even 7:08 mile split out of me!ReplyDelete
Keith that was very nice work, and Peter great job getting it on video. I'm so glad you did so we could all see it. It was beautiful to watch.ReplyDelete
Checked out our competition. Still early but...ReplyDelete
The only team at the moment that poses a threat is the Capital Area Runners. They have two signed up already:
1 Male - 15 to 16 minute 5k runner (yikes)
1 Female - 20 to 22 minute 5k runner
Wow! What a weekend. Peter and I are officially becoming crazy. After running the very hilly, hot and humid Losing to Live 5k on Saturday in Annandale we decided that we had to run another today. We were not very happy with our results yesterday even though everyone who ran had a time 45-60 seconds slower than average. So we ran the Run with Dad 5k in Reston and were much happier with the results. I was able to get back into the 17's again with a 17:55 (18:30 yesterday) and Peter was able to get a 19:44 (20:27 yesterday). Still a very humid and warm race on the slippery trails of Reston but less hills and a lot of competition there to push us along. Both days we were able to achieve first in our age groups (basically made all of our money from the entry fees back in the form of gift cards).ReplyDelete
This weekend was a blast and it has been so much fun meeting with and talking to people of all levels at each race. What a great sport! One of the few sports where you can meet with some of the elite and sub-elite athletes and they are willing to talk forever about training, racing and just the general love of running without the arrogance you see in other sports.
As for now they still only have two people listed under the capital area runners team. So until they have four that 15-16 min 5k wont matter too much for the team competition.ReplyDelete
anyone know how flat/hilly this course is?
and keith great job on the 5:08. that's moving!
Thanks! I know there are some hills. I want to run the course sometime during this week to get an idea of how to prepare for race day. Let me know if you want to meet one day this week.
Would anyone be up for meeting at Fairfax Corner on Wed. night?ReplyDelete
That would be good for me. Anyone up for running the 5k course x 2?ReplyDelete
Just found out my college roomate is signed up for the Vegas RnR 1/2 marathon. Looks like I'm going to sign up for the full. Hoping for a sub 2:50.ReplyDelete
I'll be there Weds. to run the Fairfax Corner course.ReplyDelete
Yes to Wednesday night. Are we still doing 400s for today's track?ReplyDelete
Yes to running on Wednesday night at Fairfax Corner, Mai and I will both be there.
Yes, I'd be interested in running the 5k course 2x's on Wednesday...you care to slow down for me?!?!
Still doing 400's, I'll have to cheer on the sidelines. My achilles tendons didn't like two races in one weekend and I don't want to take any chances before the 4th.ReplyDelete
I might plot the course to map out the best tangents though we should be able to figure it out visually.
Great training session yesterday. I'm thrilled to see the level of enthusiasm and dedication everyone is putting into these workouts.
The next one will focus on endurance. Pick either a six or eight mile tempo run. We will have a chart to show your designated times or you can look it up at: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm. Put in a PR time and distance and it will calculate your tempo pace. For example a 24 minute 5k runner would do it at an 8:07-8:28 pace.
Whoa! Tempo pace on McMillan is 5:57 to 6:13/mile pace. That will be interesting for 8 miles.ReplyDelete
Ran the course twice, it was a fairly toasty 96 degrees. All this training in the heat for us should pay off on race day. Supposed to be a scorcher on the 4th (near 100) with race temp around 76-80.ReplyDelete
Yeah, not looking forward to the humidity on July 4th, but tomorrow looks great... highs at or below 70 for tomorrow morning's run! Anyone up for 4 miles tomorrow vs. 2?ReplyDelete
I'll run 4 tomorrow with you.ReplyDelete
I'll run 4 miles.ReplyDelete
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