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!
Wow! That is awesome. I don't know any other teams with a nice tent like that. Who gets to sit in the director's chair?ReplyDelete
How elegant and that was a real surprise!ReplyDelete
Feeling pretty special to be part of RR.
peter could you describe the race course? i likely wont have a chance to run it before the race. thanks-adamReplyDelete
Hey guys! I just received a quote from my contact at Headsweats for the Supervisors. Here is the link:ReplyDelete
It looks like we would be able to get the visors for approximately $16.50/visor with our Rogue Racers logo embroidered on the front (which is $3.50 cheaper than buying a plain visor from them). The only catch is that we would have to order 36 visors. I did email to see if we can get the visors in two colors (e.g. white and gray visors) with our logo embroidered in black. If you could let me know if you have any interest in ordering a visor, and if so how many visors you would order, that would be helpful.
Don't worry... this is not an official order. I'm just trying to see if we would have enough interest.
We would be in for 2 or 3. Maybe 2 different colors for April and one for me.ReplyDelete
Way to go on the mile today! We got some good PRs and the pancakes afterward were awesome. Thanks Peter for the video of the races. Can't wait for July 4th!
hannah and holly are so stinkin fast. must be all of those times we took the long way to get to the track!ReplyDelete
Nice videos, thanks for filming those Peter! And Holly thanks for being super awesome at pacing, I had no clue what my splits were but watching the video, lap 1,2, and 3 were all 1:45.ReplyDelete
so in heat 2 is one of the coolest people ever. Robert Gurtler. 77 years old, always races in red top and bottom. Races once or twice EVERY weekend...and is mayor of his town (the Plains, VA).ReplyDelete
I didn't know he was the Mayor! I see him and have talked with him at a lot of races (he does 2 to 3 per week) and you're right. -5 degrees to 100 degrees it's the red shorts and red singlet. Good guy.ReplyDelete
George & I are in for 2-4 visors depending on color.ReplyDelete
It is a one way course with around ten 90 degree right turns. Nice downhill on the first 1/2 mile, then a steady climb to the halfway mark. Down again to 2.2 miles, then a more gradual ascent to the finish with the last 200 or so pretty flat.
Here is a map with elevation chart:
This comment has been removed by the author.ReplyDelete
Sorry we couldn't make it out to the track yesterday. A long hard day of sailing the day before had me way too tired to come out. Hope you all had a good day at the track.ReplyDelete
BTW, you can put me in for 2 visors Holly. I'd grab one of each color.
LOVE THE TENT. It looks sweet. When do you plan to break that bad boy out?
John and I would probably do 2 visors....ReplyDelete
Won't be at tempo run at Chantilly HS tonite. John is out of town.Have fun.ReplyDelete
Hannah and I will each get at least 1 eachReplyDelete
I hope tonight's temp. will be like it is right now... no humidity outside
Ran 10 miles at Burke Lake. It was too nice out to not go. I hope Peter goes easy on me at the track tonight. See everyone at Chantilly!ReplyDelete
8 Mile run, I may bring my fuel belt...ReplyDelete
My Hattori's came in. They feel a bit snug, not sure if I should get a size bigger. I got my usual size, but they just feel small. I'm bringing them to the track tonight so you guys can tell me if I should go bigger.
Bob, bring them out and we'll take a look. Mine feel snug around the midfoot but the toebox is a little wide with plenty of space for the toes to wiggle around. I've seen others complain of the same thing you have and have decided to go 1/2 size bigger.ReplyDelete
I enjoyed track last night. Just thought I would drop a line and let you know that I might be interested in a couple of visors. Also, my tempo on Wednesday calls for 1 mile warm up, 5 miles at MP and 1 mile cool down, for 7 miles. So it looks like a couple of loops for me at least. See everyone Weds.ReplyDelete
Add me to the Visor list (1).ReplyDelete
Good workout yesterday, it was nice to have a pacer (thank you Keith!). We have all been working hard, now it is time to begin the tapering process to let our legs recuperate.
Definitely a good workout yesterday guys. My drinking days are going to be put to rest now. It's just horrible on the body.ReplyDelete
Love the Hattori's, will probably put another 4-5 easy miles on them today.
Wow!!! This might be the most exciting race of the year for team events. I think we have a legit chance for #1. There are some really fast runners in this race. I was looking at times of other runners on athlinks and it looks like it will be close with one other team. I'm going to run as hard as I can and jump into the fountain after the finish line.ReplyDelete
Wednesday, shall we all meet in front of the movie theater?ReplyDelete
jp says he's going FTW and a 16 min time. so throw that in there, too. Should be a fun race day!ReplyDelete
We usually meet in the parking lot behind the AAA building (corner of Monument and Government Center). Once everyone arrives we can walk down to the movie theatre if that works?
See you tonight!
Hi all! Miss running with each of you...cycling is much more popular in DCL where the only flat course is..the track! Hills are unavoidable but those make us stronger?! When are you all beginning 26.2 training?? I'm thinking B-more again this year--I looked at the Furman "FIRST marathon" training program--is this the one you all use? I know Holly mentioned a 6 OR 10 wk option and this is 15. Talk soon, have a great run this evening!ReplyDelete
Leah, great to hear from you. We miss you. Can't wait to see you in the fall.ReplyDelete
Hey guys, looking to do a nice long run tonight. I'm thinking between 12-14 miles. Anyone interested? Or am I destined to run alone?ReplyDelete
BTW, I got an email today stating I can sign up for steamtown...waiting on someone to hook me up with a hotel room *cough* *cough*.ReplyDelete
Was thinking it would be really cool if we had a video of the race finish (start isn't really necessary). I could bring my camcorder and tripod if we can find a volunteer.
Peter and I are likely doing 5-7 miles on the track tonight. We'll be there at 8:30.
Hey Keith, sorry I didn't see your reply. I just finished up my run at 7:30 and was in the shower. Ran approximately 13.5 miles.ReplyDelete
I'm planning on doing 4 to 5 miles at the track tonight at 8:15 or 8:30. Going to take it easy with one fast mile at the end.ReplyDelete