Week of 8/29/11 - 9/4/11

What could be more exciting than surviving an earthquake and a hurricane in the same week?  A DIAMOND!  Congratulations to Hannah and Justin who got engaged this past week in Philadelphia.  

Training schedule for this week:

• Monday 8/29/11 - 6:30pm track workout at Fairfax High School
• 10-20 min. warmup
• 1-K, 2-K, 1-K, 1-K (400m RI)
• 10 min. cooldown
• pace chart
• Tuesday 8/30/11 - 8:30pm track workout at Fairfax High School
• check with Keith or Peter for more details
• Wednesday 8/31/11 - 6:30pm tempo run at Fairfax Corner
• 6 mile run: 1 mile easy, 5 miles @ MT pace
• Thursday 9/1/11 - 8:30pm track workout at Fairfax High School
• check with Keith or Peter for more details
• Friday 9/2/11
• OFF
• Saturday 9/3/11 - 6:00am or 7:30am long run at W&OD trail
• 6:00am for 20+ miler start
• 7:30am for all others (either a 6 mile or a 12 mile option)

Be sure to check out the training page of our website.  I have added several strength training routines, including the Myrtl routine, to the page.  Also, here is a fun video that was highlighted in the most recent email from the directors of the Steamtown Marathon.

Happy training, 

Holly

Week of 8/22/11 - 8/28/11

Hello, Rogue Racers.  Holly asked me to post something (she's still in Texas), but she didn't mention what she wanted posted.  I'll start with the schedule ...

• Monday 8/22/11 - 6:30pm track workout at Centreville HS 
• 3 x (2 x 1,200 m w/2 min. RI) w/4 min. RI
• Tuesday 8/23/11 - 8:45pm track workout at Fairfax HS
• check with Keith or Peter for more details
• Wednesday 8/24/11 - 6:15pm tempo run at Burke Lake
• 10 miles at marathon pace
• Thursday 8/25/11 - 8:00-8:30pm track workout at Fairfax HS
• check with Keith or Peter for more details
• Friday 8/26/11
• OFF
• Saturday 8/27/11 - 7:00am long run at W&OD trail (4-15 miles)
• check with Holly for more details
• Sunday 8/28/11 - 8:00am recovery bike ride at W&OD trail
• CANCELLED DUE TO HURRICANE IRENE

That's all for now ...

Mark

Week of 8/15/11 - 8/21/11

Today proved to be a great day for racing!  Peter placed 2nd overall in the 7th Annual Vibha 5K with a time of 19:12.  Keith placed 14th overall and 1st in his division in the Leesburg 10K with a time of 37:25.  Lastly, Kelly and George completed their 4th Rock 'n' Roll race of the year with half marathon times of 2:07:07.  Congratulations to everyone!

If anyone is looking for a fun race this fall, Mark stumbled across the race below.  The Run For Your Lives 5K race takes place on Saturday, October 22 in Baltimore, MD.  It's a little bit of a drive, but it could be very fun!

On a more serious note, Fresh Bikes in Arlington (formerly Conte's) has offered to host a team night for the Rogue Racers.  This would be a night where they would open the store to our team and offer a discount to all team members (including any friends and family) on bikes, components, gear, etc.  I do not have the exact details yet, but we would likely be looking at sometime in November (when next year's models are released and discounts will be the greatest).  Before we commit to something like this, I want to know if people have any interest in something like this.  In other words, does anyone need to buy anything or should we shoot for sometime later in the spring?  Please email me directly to let me know!

Schedule for this coming week:

• Monday 8/15/11 - 6:30pm track workout at Fairfax HS
• Tuesday 8/16/11 - 8:00-8:30pm track workout at Fairfax HS
• check with Keith or Peter for more details
• Wednesday 8/17/11 - 6:30pm tempo run at Fairfax Corner
• Thursday 8/18/11 - 8:00-8:30pm track workout at Fairfax HS
• check with Keith or Peter for more details
• Friday 8/19/11 - OFF
• Saturday 8/20/11 - 7am long run at W&OD trail (distances from 3 - 20 miles)
• check with Mark or Barefoot Bob for more details
• Sunday 8/21/11 - 8am recovery bike ride at W&OD trail
• check with Mark or Barefoot Bob for more details

Happy training, 

Holly

Week of 8/8/11 - 8/14/11

Bundle up Rogue Racers!  Going to get positively nippy later this week with highs only in the mid 80's.  Prime racing season is just around the bend, it's payback time for all those fine workouts!

In racing news Peter ran an 18:48 on the C&O Canal in the Summer Strides 5k.  Good enough for a top ten finish and 1st in age group. 

Workout wise we have a nice schedule this week:

Monday 8/8/11 - 6:30pm track workout at Centreville HS (we'll do Fairfax on the 15th)

• 10-20 minute warmup
• 2 x (6 x 400m) (1:30 RI) with (2:30 RI between sets)
• 10 minute cooldown

Wednesday 8/10/11 - 6:30pm tempo run at Fairfax Corner

• 6 mile run: 2 miles easy, 3 miles @ ST pace, 1 mile easy

Thursday 8/11/11 - 8:15 - 8:30 p.m. Keith and Peter at Fairfax High for a 6-8 mile progression run (faster with every mile)

Saturday 8/13/11 - 7am long run (varying distances of 3 through 18 miles) with location TBD

Sunday 8/14/11 - 8am bike ride at W&OD trail

Have a great week everyone, see you Monday evening! 

Week of 8/1/11 - 8/7/11

The week is almost over, but we still have two more workouts to squeeze in.  In addition, we need to figure out the track situation.

Workouts for the rest of this week:

• Saturday 8/6/11 - 7am long run at the W&OD trail (various distances)
• Sunday 8/7/11 - 8am bike ride at the W&OD trail

As for the track workout this coming Monday, we need to figure out if we want to meet at Fairfax HS or Centreville HS until Chantilly opens back up in September.  If everyone could respond to this blog post, we can get an idea of who wants to go where.  Maybe we can alternate between the two sites until September?

See everyone on Saturday!

Holly