Friday, July 8, 2011

Week of 7/10/11 - 7/17/11

Make sure to check out the Washington Running Report website as soon as possible.  Keith, Adam, Jeff and part of Peter's face are featured in a photo of the start of the Let Freedom Run 5K.  Also, if you haven't had the chance to see Peter's video of the race, please check out the Videos page on our website.  The video has been gaining popularity over the past week on WRR's website as well as Facebook.  Unfortunately, it seems as if most people think that the race coordinators shot the video.  Either way, thanks for the video Peter!

I have posted the adjusted 13-week marathon training plan on our website for anyone running the Steamtown Marathon this fall.  I have also posted the pace chart, which anyone can use, to determine paces for the track workouts, tempo runs and long runs.  Training will start this Monday.  Tom, this now means that there will be several of us to share in your pain!

Group workouts for this week:

  • Saturday 7/9/11 - PVTC track meet (meet around 8am at Falls Church HS)
  • Sunday 7/10/11 - 8am long bike ride at W&OD trail
  • Monday 7/11/11 - 6:30pm track workout at Chantilly HS
  • Wednesday 7/13/11 - 6:30pm tempo run at Fairfax Corner
  • Saturday 7/16/11 - 7:00am long run at W&OD trail
  • Sunday 7/17/11 - 8:00am group "recovery" bike ride at W&OD trail

Happy training, 

Holly

56 comments:

  1. Coach Peter has ordered me to not run today and I'm being compliant. After the mile I might do the 3000m and then head for a long run on the WOD. I'm aiming for a 25 mile weekend. Slowly pushing the weekly mileage upward before marathon season.
    Can't wait to see everyone at the track tomorrow. I am hoping for less than 5 minutes of suffering in the mile. I feel another Rogue Racers PR day coming on!

    ReplyDelete
  2. Hi all
    Miss you guys, but Santa Fe is beautiful. Hope to see you on Wednesday.

    ReplyDelete
  3. Holly,

    Nice job on filming the second heat! Really enjoyed the mile, I'm hooked now...

    ReplyDelete
  4. I had blast at PVTC today. It was great doing the mile and watching everyone compete. What a fun event. I think that by focusing for a short time on the mile you guys will hopefully notice that your overall speed picks up for the longer races.
    I'm going to take a nap now b/c Peter and Ellins pushed the long run on the WOD at a pretty quick pace.

    ReplyDelete
  5. I love the track meets! Thanks Coach Peter for getting me hooked. I don't think I could have knocked 12 seconds off my mile time without all of your hard track workouts this summer. I'm already sad that we will be in Lake Placid for the next one, but I can't wait until Aug. 6th to try and knock a few more seconds off my time!

    ReplyDelete
  6. Wow! Take a look at the kick the guy has with 300 meters to go to catch Ellins and I. I didn't think anyone was going to catch us at that point.

    ReplyDelete
  7. Hey bike riders! Is it okay to push the bike ride to 7am tomorrow?

    ReplyDelete
  8. Hey guys...

    Craig Ross took some really nice pictures of us during the track meet:

    http://www.facebook.com/profile.php?id=1493431874

    Heading out to Burke lake to film another race and also do some running.

    ReplyDelete
  9. Have fun out there at Burke and stay cool. Just finished 7 miles around the neighborhood and it was warm. Had some teenagers yell at me to "put your shirt back on." I'm too old and was too hot to care anymore.
    Those photos by Craig Ross are awesome. Had a blast yesterday at the track. Wish I could have stayed to see Alisa Harvey run the 800 and Edi Turco run the 3K.

    ReplyDelete
  10. It was fun filming the 5k at Burke, also posted about 60 pictures on Facebook.

    Going out for another run at Fairfax High around 5-6 p.m. today.

    ReplyDelete
  11. That sounds awesome. I will have to check out the photos on Facebook! I'm definitely done with my working out today. I went out with Mark, Justin and Hannah for a 3 hour bike ride this morning, but it didn't quite turn out as expected. Mark was running late for work and he had to hurry back home (taking my ride with him) and so my 50 mile bike ride turned into a 70 mile bike ride since I biked the extra distance home. I'm giving myself a break until track tomorrow! :-)

    ReplyDelete
  12. At least it wasn't an extra 20 miles running. See everyone at Chantilly this evening!

    ReplyDelete
  13. That's so funny. That is exactly what I said yesterday! Thank goodness for bicycles. :-)

    ReplyDelete
  14. Holly, didn't you say you wanted to do that course for a 50 mile training run someday???

    BTW - that course probably be perfect for a 20 mile training run for steamtown. My GPS thing showed the elevation all downhill for 10 miles, leveled out (rolling hills) for 8 miles, then 2 miles of uphill/climb.

    ReplyDelete
  15. Hey Keith,

    Check out this video from Georgetown Running, a whole other league: http://www.grcrunning.com/midsummers-night-mile-2009.html

    ReplyDelete
  16. I'm very proud of the .06 second slamming of my last mile PR. Those spikes really helped out. The results are now up on PVTC.org. Good workout tonight considering we were running in an oven.

    ReplyDelete
  17. hey,
    I was wondering if anyone had any good elliptical cross training workouts to do??

    ReplyDelete
  18. Results are out from PVTC!

    ReplyDelete
  19. This comment has been removed by the author.

    ReplyDelete
  20. Don't hold back Bob, your posts are fun to read!

    ReplyDelete
  21. Bob, why do you keep removing your posts? I agree with Peter, let your voice be heard! :-)

    Keith, I was telling Hannah that last year when you did the Furman marathon program you did the elliptical for cross training (instead of swimming or biking). I think she was curious as to what you actually did on the elliptical.

    ReplyDelete
  22. HAPPY BIRTHDAY, GEORGE!!!!!!!!

    ReplyDelete
  23. Happy Birthday big G! Hope you are celebrating with tons of miles on the bike and millions of laps in the pool. Maybe a small piece of chocolate chia cake?

    Yes, the elliptical. I would set my television on the Discovery (or Travel) channel and suffer for 45min to an hour on the random setting at level 14. I really didn't do anything special just tried to keep my heartrate in the 70-80% range and pick it up for the last 5 to 10 minutes.

    Anybody here think they can get third at Badwater and then break the indoor marathon record the next week? Michael Wardian will be trying at the indoor track in Arlington on the 16th.

    ReplyDelete
  24. Happy Birthday Honey Badger!!! Hope you got something nice and enjoyed your day.

    ReplyDelete
  25. Oh boy...I just went back to look at my pace for the 14 miles I ran on Sunday. I averaged an 8:46 min/mile pace. Not sure I can do 13 miles this coming weekend with Hannah...especially if she's expecting me to keep up with an 8:28 pace! That's insane.

    ReplyDelete
  26. Bob..you never know. I struggled one day to maintain what should be an easy pace for six miles. Three days later I ran it nearly a minute/mile faster and it was easy.

    Weather and your physical/mental conditioning that particular day determine the outcome.

    PS - Where/when you guys running? I was thinking of a 13-15 mile run at Burke Lake this weekend, nice and shady.

    ReplyDelete
  27. Peter, the group run this Saturday is the 13 miles I was talking about. I'm supposed to run with Hannah, but 8:28 for 13 miles scares me. It's on Saturday at 7:00 am at Vienna caboose off the W&OD.

    ReplyDelete
  28. Ok, so I'm in DC right now, and Mai-An's in Herndon. She says it's raining sideways as of 2:40pm today. I'm starting to hear thunder here in DC. So question is..do we run even in a thunder storm?

    ReplyDelete
  29. That doesn't mean you shouldn't show up! Holly, Kelly and I are running around 9:40 I think so join us

    Hopefully this rain right now will cool down tonight's run

    ReplyDelete
  30. Bob, You'll probably do alright. It's much easier to drop time when you're running with someone.
    Peter, I won't be able to run Saturday b/c April's out of town but might be able to do 13 Sunday evening. Got to get long runs in so I can do a 60 flat Annapolis 10 mile run.

    ReplyDelete
  31. Bob, you are not allowed to run with me on Saturday. Worst case, if you can't keep up with Hannah, you just slow down a little bit. I agree with Keith though, it is definitely easier to run with someone. You might surprise yourself!

    ReplyDelete
  32. @Holly

    Why are the women on Rogue Racers so mean? I have Hannah yelling me if I can't keep up with her, and now you yelling at me if I pace with you. Horrible!

    Honestly, quick question...does "jogging" count as "cross-training"? So far, here's my schedule:

    Sunday - OFF DAY
    Monday - Track Run
    Tuesday - Swimming
    Wednesday - Lifting (morning), Run (afternoon)
    Thursday - Jog
    Friday - OFF DAY
    Saturday - Long Run

    Thursday is my concern. And honestly, sometimes I run on Friday too. Is this too much?

    ReplyDelete
  33. Bob, I think that as long as you don't run through and injury and you don't feel overly fatigued it's fine to keep running.

    Rogue Racers, I have signed up to run the FCHC Twilight 5 km race in Spotsylvania on 7/30/11 (go to www.racetimingunlimited.org). I might stay at my family's place down in Dahlgren the night before.

    ReplyDelete
  34. Cool! Just updated the race calendar. Everyone, please let me know if I need to add any races (or add/remove your name from any races currently listed).

    http://www.rogueracers.com/Rogue_Racers/Races.html

    ReplyDelete
  35. Yes come down for the FCHC twilight 5k! I'm running as well. Hannah you could take top 3 overall (3rd place last year was 21:44)....and $50 Gift Certificate to the store to the person who dresses the 'BRIGHTEST'

    ReplyDelete
  36. Do it Hannah!!! It's only a $13 entry fee. You could make out like a bandit, especially if you dressed "bright" too! Just make sure you wear your Rogue Racers singlet over your "bright" outfit! :-)

    ReplyDelete
  37. Holy cow, Justin. I just looked up our tempo run. We hit those splits pretty much dead on, even with the Fx. Corner hills. Nice job on your first tempo run!
    9:44 (warm-up mile)
    8:29 (tempo mile 1)
    8:28 (tempo mile 2)
    8:09 (tempo mile 3)
    8:24 (tempo mile 4)
    9:53 (cool-down mile)

    ReplyDelete
  38. Justin and Holly,

    Great tempo run, you guys are running at a good clip! I can't wait to see your next 5k times on a flat course.

    Mixed in some short steep hills into my workout today. The strengthening exercises are already starting to pay off.

    ReplyDelete
  39. Wow- didn't realize it was that fast... and next week we are suppose to be faster? (3 miles at ST pace) Pretty cool though! It definately loosened up the pain from Monday's hopping exercise

    ReplyDelete
  40. Bad day of running for me yesterday. I went right after work for my tempo run and it was hot and EXTREMELY humid. Here are my times according to my iPhone app...I'm not sure how accurate it is:

    9:45 warm-up mile
    7:43 mile 1
    8:04 mile 2
    8:02 mile 3
    8:20 mile 4
    9:04 cool-down

    Got bad craps after mile 1. Will probably do the same run today. I'm hoping the cooler temps and less humidity will help out.

    ReplyDelete
  41. HAHAHAHA, just read my previous message...I meant to say I got bad CRAMPS after mile 1, not "craps".

    Awesome.

    ReplyDelete
  42. craps or cramps? only in running could it be both during a workout

    ReplyDelete
  43. bob- you had me laughing out loud in the office... this is a great example of why you shouldn't delete posts.

    ReplyDelete
  44. What would "good craps" be?

    ReplyDelete
  45. Running at Chantilly this evening, starting around 8-8:15, finish 9:30-9:45. Moderate mileage combined with strength building routines.

    ReplyDelete
  46. Strength building = pain! I'll be there. Is 48 posts a new record for the RR blog? I'll be running approximately 10 miles. It's going to be one of the best nights of the summer.

    ReplyDelete
  47. Peter, "good craps" come shortly after a good dinner :)

    Keith/Peter, you guys run too late! I try to have dinner with the wife each night and we typically like to do 7:30. Let me know if you guys can do earlier routines on Thursdays...I'd be interested. Last Thursday was a blast.

    ReplyDelete
  48. Ok Bob, I may be able to work a deal out with my daughter.

    The hill/strength training is paying off like mad already. Ran several miles doing steps and track, then two 1000's at 6:33 pace followed by one at 5:24 pace (continuous running, no breaks) and I still had plenty left over.

    Holly/Kelly, how did the hops go?

    ReplyDelete
  49. Keith, this comment makes the 51st for this thread. Definitely a new record! As for the hops... They were way better yesterday. My right leg still appears to be less "springy" than the left, but I was definitely quicker yesterday. I'm going to have to keep working on those!

    ReplyDelete
  50. Will be out at Chantilly around 7 for some easy track work this evening.

    ReplyDelete
  51. Darn you Peter! I just ran my second tempo run this morning, and went to lift during lunch. Don't think I can make it out tonight. Gotta save something for tomorrow's 13 miler.

    ReplyDelete
  52. Who's excited for 13 miles?!?!?! (and by excited, I may mean scared)

    ReplyDelete
  53. I ran 10 this evening to celebrate the fact that you guys are all doing 13 tomorrow. It should be the nicest weather for a summer long run. I'll be at home drinking coffee and eating an omelette while you guys are hitting the hill around mile 3. Enjoy!

    Going to try to run a sub 65 tempo ten miler on Sunday evening at the Dulles WOD. See everyone on Monday.

    ReplyDelete
  54. Chantilly track is closed until further notice, they have put locks on all the gates. Heading to Fairfax HS tomorrow.

    ReplyDelete