Sunday, December 30, 2012

The Challenge: 1,000 (or 2,000) Miles in 2013

1,000 (or 2,000) Miles in 2013!  Are you ready for the challenge?  The rules are very simple:
  1. Respond to this post by commenting below, and let everyone know that you are participating in running the 1,000 (or 2,000) mile challenge.
  2. Every Sunday (starting 1/6/12) respond to the current weekly blog post notifying your fellow participants of your weekly mileage total (starting 1/1/13), and your current 2013 mileage total (e.g. 19.18 miles this week / 57.54 miles total). 
  3. Don't forget to use your name when you comment so that you get full credit for your miles.
The challenge is truly a test of consistency and committment, but the payoff will be sweet.  I hope everyone will consider participating no matter where you live, how yucky your work schedule might be, or how daunting the task might sound. 

Drumroll please...

Sunday, December 9, 2012

Week of 12/10/12 - 12/16/12

Group workouts for this week:

  • Monday 12/10/12 - 6:00pm track workout at Fairfax HS
  • Wednesday 12/12/12 (Keith's birthday) - 6:00pm track workout at Fairfax HS
  • Friday 12/14/12 - 1:30pm trail workout at Manassas Battlefield Stone Bridge
  • Saturday 12/15/12 - 7:00am & 9:00am workouts at W&OD trail Vienna

Saturday 12/1/12 W&OD Run with Kelsey, our Elgin, IL  RR

Wednesday, December 5, 2012

Week of 12/3/12 - 12/9/12

Group workouts for this week:

  • Monday 12/3/12 - 6:00pm workout at Fairfax HS track
  • Wednesday 12/5/12 - 6:00pm workout at Fairfax HS track
  • Saturday 12/8/12 - 8:30am workout at W&OD trail Vienna

Happy training!

Sunday, November 25, 2012

Week of 11/26/12 - 12/02/12

2012 Turkey Track
Congratulations to everyone who raced the past few weekends!  George Paul (40:12) ran a solid race at the Drumstix Dash 8K yesterday at Burke Lake Park.  A special shout out to our friend Cathy Ross (35:15) who won the women's race at the Drumstix Dash 8K!  Way to go, Cathy!  Keith Freeburn (17:21) got 20th overall and 8th in his division in the VA Run Turkey Trot 5K and BethAnn Telford (24:25) got 15th in her division.  Kelsey Blount (25:49), our Elgin, IL Rogue Racer also raced the Turkey Trot, as did MaryAnn Cox (33:45), Bob Latin (31:48), Debbie Reynolds (33:13), and Tom Reynolds (24:07).  On November 10th, George Paul (23:02) got 5th in his division and Kelly Paul (28:24) got 7th in her division at the HB Woodlawn/Tuckahoe 5K.

2012 Turkey Track
While they were all racing, the rest of us met up at the Chantilly HS track for pie and pumpkin log courtesy of April and Kelly (track + baked goods + Thanksgiving morning = great combination).  Thanks to everyone who came out on Thanksgiving morning for the track workout.  Looking forward to next year!

GROUP WORKOUTS FOR THE WEEK OF 11/26/12

  • Tuesday 11/27/12 - 6:30pm at Chantilly HS track
  • Friday 11/30/12 - 2:00pm at Manassas Battlefield Stone Bridge
  • Saturday 12/01/12 - 8:30am at W&OD trail Vienna

2012 Turkey Track
If anyone is interested in meeting up on Monday or Wednesday evening at Fairfax HS track, please leave Kelly a comment below.

Happy training, 

Holly




Monday, October 29, 2012

10/28/12 - Goblin Gallop and MCM Special!

Congratulations to everyone who ran in the Goblin Gallop 5K and the Marine Corps Marathon yesterday.  Below are the results of each race:

Goblin Gallop 5K
  • Keith Freeburn (17:39) - 3rd overall
  • George Paul (23:14)
  • John Sharp (25:10)

Marine Corps Marathon
  • Skye Donovan (5:16:15)
  • Lisa Hoffman (4:34:51)
  • Bob Latin (5:06:37)
  • Tom Reynolds (4:14:39)
  • BethAnn Telford (4:16:27)

Due to Hurricane Sandy, there will be no weekday runs this week.  See the schedule below for the next several weeks:

Group Workouts for the Week of 10/29/12
  • Saturday 11/3/12 - 8:30am run at the W&OD trail Vienna

Group Workouts for the Week of 11/5/12
  • Monday 11/5/12 - 6:30pm run at Fairfax HS track  CANCELLED
  • Wednesday 11/7/12 - 6:30pm run at Fairfax HS track
  • Saturday 11/10/12 - 8:30am run at Manassas Battlefield Burke Lake Park

Group Workouts for the Week of 11/12/12
  • Monday 11/12/12 - Early afternoon run at Fairfax HS track? (contact Justin via blog if interested)
  • Wednesday 11/14/12 - 6:30pm run at Fairfax HS track
  • Saturday 11/17/12 - 8:30am run at W&OD trail Vienna

Group Workouts for the Week of 11/19/12
  • Tuesday 11/20/12 - 6:30pm run at Chantilly HS track
  • THANKSGIVING DAY - VA Run Turkey Trot or 9:00am run at Chantilly HS track (pumpkin pie and hot apple cider! woohoo!)
  • Saturday 11/24/12 - 8:30am run at W&OD trail Vienna

Sunday, October 7, 2012

10/7/12 - Steamtown Marathon Special!

Congratulations to everyone who participated in the 2012 Steamtown Marathon!  Below are the finishing times for all of the Rogue Racers...

  • April Freeburn - 5:13:40 (PR)
  • Keith Freeburn - 2:47:41 (PR, 2nd in his division)
  • Tim Kutz - 3:27:33 (PR)
  • Kevin Maggs - 3:38:10
  • George Paul - 3:32:34 (PR)
  • John Sharp - 4:33:46 (PR)
  • Nancy Sharp - 4:40:51 (PR)
  • Ashley Taylor - 4:36:33 (PR)
  • Hannah Williams - 4:30:36 (PACER)
  • Justin Williams - 4:30:37 (PR)

Keith, photo courtesy of XK
Tim, photo courtesy of XKP
George, photo courtesy of XKP
John, photo courtesy of XKP

Nancy, photo courtesy of XKP

April, photo courtesy of XKP
Hannah & Justin, photo courtesy of XKP

Tuesday, September 25, 2012

Week of 9/24/12 - 9/30/12

Hi Rogues!

I know the week is almost over, but is anyone up for either of the following runs this week?

  • Wednesday 9/26/12 - 6:30pm track at Fairfax HS
  • Saturday 9/29/12 - 8:00am long run at W&OD trail

Just respond below if you are interested or want to propose an alternate group workout!

Holly

Saturday, August 25, 2012

Weeks of 8/20/12 - 9/2/12

Happy Saturday afternoon, Rogue Racers!  I'm sorry I fell a bit behind with the blogging last week.  :-(  Just a quick note... by request, the Monday night track workout is going to moved back to 6:30pm, but we'll keep the Wednesday night track workout at 7:30pm.  Another quick note... because Justin and Hannah decided to get married on our long run day (can you believe the nerve of those two?), we will schedule our long run for next Friday night.  Hope everyone has enjoyed the cooler running temps for the past several days!

Important info for the week of 8/20/12 - 8/26/12
7 weeks until Steamtown Marathon!
  • Saturday 8/25/12 (Bob L.'s birthday)

Group workouts for the week of 8/27/12 - 9/2/12
6 weeks until Steamtown Marathon!
  • Monday 8/27/12 (Justin's birthday) - 6:30pm track workout at Chantilly HS
  • Wednesday 8/29/12 - 7:30pm track workout at Madison HS
  • Friday 8/31/12 - 6:00pm W&OD long run
  • Saturday 9/1/12 - (Hannah's & Justin's wedding!)

If anyone is up for a group morning run on Monday 9/2/12 (Labor Day) please leave a comment below to let the group know!

Happy training, 

Holly

Friday, August 3, 2012

Weeks of 7/30/12 - 8/19/12

Groups workouts for the week of 7/30/12 - 8/5/12
10 weeks until Steamtown Marathon!
  • Monday 7/30/12 - 7:30pm track workout at Chantilly HS
    • 20 minute warm-up
    • 6 x 800m (1:30 RI)
    • 10 minute cool-down
  • Wednesday 8/1/12 (Bob V.'s b-day) - 7:30pm track workout at Madison HS
    • 8 mile run:
    • 1 mile easy, 6 miles @ long tempo pace, 1 mile easy
  • Saturday 8/4/12 - 6:30am long run at W&OD trail Vienna
    • Steamtown training: 13 miles @ MP + 15 sec/mile
    • Join for all or any part of the long run (check blog first to see who is running)

Group workouts for the week of 8/6/12 - 8/12/12

9 weeks until Steamtown Marathon!
  • Monday 8/6/12 - 7:30pm track workout at Chantilly HS
    • 20 minute warm-up
    • 2 x (6 x 400m, 1:30 RI) with 2:30 RI between sets
    • 10 minute cool-down
  • Tuesday 8/7/12 (Edie's b-day)
  • Wednesday 8/8/12 - 7:30pm track workout at Madison HS
    • 6 mile run: 
    • 2 miles easy, 3 miles @ short tempo pace, 1 mile easy
  • Thursday 8/9/12 (Tim's b-day)
  • Friday 8/10/12 (Megan's b-day)
  • Saturday 8/11/12 (Mark's b-day) - Long run at W&OD trail Vienna (time TBD)
    • Steamtown training: 18 miles @ MP + 30 sec/mile
    • Join for all or any part of the long run (check blog first to see who is running)

Group workouts for the week of 8/13/12 - 8/19/12

8 weeks until Steamtown Marathon!
  • Monday 8/13/12 - 7:30pm track workout at Chantilly HS
    • 20 minute warm-up
    • 1 mile (400m RI), 2 miles (800m RI), 2 x 800m (400m RI)
    • 10 minute cool-down
  • Wednesday 8/15/12 - 7:30pm track workout at Madison HS
    • 6 mile run:
    • 1 mile easy, 4 miles @ mid-tempo pace, 1 mile easy
  • Saturday 8/18/12 - Long run at W&OD trail Vienna (time TBD)
    • Steamtown training: 20 miles @ MP + 30 sec/mile
    • Join for all or any part of the long run (check blog first to see who is running)

Happy training, 

Holly

Saturday, July 14, 2012

Weeks of 7/16/12 - 7/29/12

As most of you know, BethAnn Telford is currently in round three of the Kona Inspired contest.  This is the final round that decides who wins an entry to the 2012 Ironman World Championship in Kona, Hawaii this fall.  You are allowed only one vote every 24 hours.  So, please click on the link below to help BethAnn reach her dream.

http://konainspired.thismoment.com/#cat_16_content_348

Groups workouts for the week of 7/16/12 - 7/22/12
12 weeks until Steamtown Marathon!

  • Monday 7/16/12 - 7:30pm track workout at Chantilly HS
    • 20 minute warm-up
    • 3 x 1600m (1 min. RI)
    • 10 minute cool-down
  • Wednesday 7/18/12 - 7:30pm track workout at Madison HS
  • Saturday 7/21/12 - Long run at W&OD trail Vienna (time TBD)
    • Steamtown training: 18 miles @ MP+45 sec/mile
    • Join for all or any part of the long run (check blog first to see who is running)

Group workouts for the week of 7/23/12 - 7/29/12
11 weeks until Steamtown Marathon!
  • Monday 7/23/12 - 7:30pm track workout at Chantilly HS
    • 20 minute warm-up
    • 2 x 1200m (2 min. RI), 4 x 800m (2 min. RI)
    • 10 minute cool-down
  • Wednesday 7/25/12 - 7:30pm track workout at Madison HS
  • Saturday 7/28/12 - Long run at W&OD trail Vienna (time TBD)
    • Steamtown training: 20 miles @ MP+45 sec/mile
    • Join for all or any part of the long run (check blog first to see who is running)

Happy training, 

Holly

Saturday, June 30, 2012

Week of 7/2/12 - 7/8/12

Group workouts for the week of 7/2/12 - 7/8/12
14 weeks until Steamtown Marathon!

  • Monday 7/2/12 - 6:30pm track workout at Chantilly HS 
  • Wednesday 7/4/12 (Happy 4th of July) - 8:00am track workout at Chantilly HS
  • Saturday 7/7/12 - 
    • Steamtown training: 17 miles @ MP+45 sec/mile
    • Join for all or any part of the long run (check blog first to see who is running)

Happy training,

Holly

Sunday, June 10, 2012

Weeks of 6/11/12 - 7/1/12

Group workouts for the week of 6/11/12 - 6/17/12

  • Monday 6/11/12 (Mandy's b-day) - 6:30pm workout at Chantilly HS track
    • 10 minute warm-up
    • 2 x [8 x (200m 5-K pace, 200m recovery jog)] with 3 minute RI between sets
    • 10 minute cool-down
  • Wednesday 6/13/12 - 6:30pm workout at Fairfax HS track
    • 10 minute warm-up
    • 5 mile progression run
    • Pacing - First mile should be around 90-120 seconds slower than your 5K pace, gradually picking up each mile.  Final mile will be within 30 seconds or less of your 5K race pace.
  • Thursday 6/14/12 (BethAnn's b-day)
  • Saturday 6/16/12 - 7:00am long run at the W&OD trail Vienna

Group workouts for the week of 6/18/12 - 6/24/12
16 weeks until Steamtown Marathon!


Group workouts for the week of 6/25/12 - 7/1/12
15 weeks until the Steamtown Marathon!

  • Monday 6/25/12 - 6:30pm workout at Chantilly HS track
    • 1 mile warm-up
    • 4 x 800m (2 minute RI)
    • 10 minute cool-down
  • Wednesday 6/27/12 - 6:30pm workout at Madison HS track
  • Saturday 6/30/12 - 6:30am long run at the Manassas Battlefield

Sunday, June 3, 2012

Week of 6/4/12 - 6/10/12

Congratulations to George Paul on an awesome job at the Ironman Hawaii 70.3 triathlon this past Saturday.  I've heard that Kelly was able to snap some pretty good shots of the race winners, including Lance Armstrong, so we will try and get those posted to the blog soon!

Group workouts for the week of 6/4/12 - 6/10/12

  • Monday 6/4/12 - 6:30pm track workout at Chantilly HS
    • 20 minute warm-up
    • 1600m, 1200m, 800m, 400m (90 second rest interval between sets)
    • 10 minute cool-down
  • Wednesday 6/6/12 - 6:30pm track workout at Fairfax HS
    • 10 minute warm-up
    • 4 mile progression run
      • Pacing - First mile should be around 90-120 seconds slower than your 5K pace, gradually picking up each mile.  Final mile will be within 30 seconds or less of your 5K race pace.
      • Accelerate very gradually throughout the entire run at what feels comfortable.  The idea is to pick up speed without really being aware of it and to maintain a constant/smooth stride, no sudden acceleration at arbitrary points.  Don't check your watch frequently (once every mile or two is fine), if doing on a treadmill cover the speed and add 1/10 or more as you progress.
    • 10 minute cool-down
  • Saturday 6/9/12 - 8am long run at W&OD trail in Vienna
  • Sunday 6/10/12 (Sammy's b-day) - 6am long run at W&OD trail in Vienna

Happy training, 

Holly

Sunday, May 27, 2012

Week of 5/28/12 - 6/3/12

Happy Memorial Day weekend, Rogue Racers!  Congratulations to Keith for coming in 2nd place overall, one place behind Michael Wardian, in the Alexandria Running Festival Half Marathon this morning.  It was a hot and humid day for racing, but he still managed to finish approximately three minutes in front of the third place finisher.  Way to go, Keith!

Workouts for this week:

  • Monday 5/28/12 - 8:30am Memorial Day track workout at Chantilly HS
  • Tuesday 5/29/12 - no group workout
  • Wednesday 5/30/12 - 6:30pm track workout at Fairfax HS (check blog first)
  • Thursday 5/31/12 - no group workout
  • Friday 6/1/12 - no group workout
  • Saturday 6/2/12 - 10:00am run at the W&OD trail (check blog first)
  • Sunday 6/3/12 (Peter's b-day) - no group workout

We have several people out of town this week, so if you are planning on attending the Wednesday or Saturday morning runs, please check the blog before heading out to see if anyone else plans on running.  Also, it seems as if Fairfax HS is pretty strict about closing the track when there is lightning, so you might want to check the weather before heading over to Fairfax.  We learned that lesson the hard way!

Happy training, 

Holly

Thursday, May 17, 2012

Week of 5/21/12 - 5/27/12

The race results from the past few weekends are now posted to the Rogue Racers site.  Tom set a PR at the National Police Week 5K on 5/12/12 with a time of 22:20.  Keith placed first in his division, Hannah placed fourth in her division, and BethAnn placed as the second female survivor at the Race for Hope DC 5K on 5/6/12.  At the Stop the Silence 8K on 4/29/12, Keith placed fifth overall with a time of 28:55.  Congratulations to everyone who participated in these races!

Workouts for this week:

  • Monday 5/21/12 - 6:30pm track workout at Chantilly HS
  • Tuesday 5/22/12 - no group workout
  • Wednesday 5/23/12 - 6:30pm track workout at Fairfax HS
  • Thursday 5/24/12 - no group workout
  • Friday 5/25/12 - no group workout
  • Saturday 5/26/12 - run at the W&OD trail in Vienna
    • 6:00am 18 mile run (west)
    • 9:20am 6 mile run (west)
  • Sunday 5/27/12 (Michael's b-day) - run at the W&OD trail in Vienna
    • 8:00am 5-6 mile run (west)
    • Please note that ViVa Vienna Memorial Day Festival is taking place on Sunday, so parking is extremely limited.  Because of the festival, the meet up location for the run will be at the intersection of Ayr Hill Avenue and the W&OD trail. 

Monday 5/28/12 is Memorial Day.  Mark your calendars for a Monday morning track workout at Chantilly HS followed by coffee at Starbucks!  In order to beat the heat, the track workout warm-up will start 8:30am with the track workout beginning around 8:45am!  :-)  Hope to see everyone there!

Happy training, 

Holly

Saturday, May 12, 2012

Week of 5/14/12 - 5/20/12

Happy Mother's Day to all of the Rogue moms!

Workouts for this week:

  • Monday 5/14/12 - 6:30pm workout at Chantilly HS track  CANCELLED DUE TO WEATHER
  • Tuesday 5/15/12 - no group workout
  • Wednesday 5/16/12 - 6:30pm workout at Fairfax HS track
  • Thursday 5/17/12 - no group workout
  • Friday 5/18/12 - no group workout
  • Saturday 5/19/12 - 8am long run at the W&OD trail
  • Sunday 5/20/12 - VA Run Sprint Triathlon & Joe Cassella 5K

Happy training, 

Holly

Sunday, April 29, 2012

Week of 4/30/12 - 5/6/12

This week marks the 15th anniversary of the Race for Hope DC.  As of today, Team BT has raised $87,694.00!  If you still haven't registered as member of Team BT, but are planning to run the race, online registration closes tomorrow at noon.  Also, BethAnn is looking for volunteers to help her with packet stuffing prior to Saturday's pre-race party, packet pick-up at the party, and bartending at the party.  If you are able to help BethAnn with any of these activities, please shoot her an email at teambt@verizon.net.

Here are the workouts for this week:

  • Monday 4/30/12 - 6:30pm track workout at Centreville HS
  • Tuesday 5/1/12 (Kelly's birthday) - no group workout
  • Wednesday 5/2/12 (Debbie's birthday) - no group workout
  • Thursday 5/3/12 - 6:30pm track workout at Chantilly HS
  • Friday 5/4/12 (Jen's birthday) - no group workout
  • Saturday 5/5/12 - 8am long run at the W&OD trail Vienna
  • Sunday 5/6/12 - Race for Hope DC

Happy training, 

Holly

Monday, April 23, 2012

Week of 4/23/12 - 4/29/12

Despite the rain and wind, the Rogue Racers did an amazing job at the 2012 Parkway Classic races yesterday.  After helping to set up the Jos. A. Banks water stop on Washington St., Keith Freeburn won the 5K race in 17:50.

Hannah Roller was the first of the Rogue Racers to cross the finish line in the 10 mile race with a time of 1:17:27.  She was closely followed by Justin, who set a PR of 1:18:04.  Tom and BethAnn finished together with times of 1:19:10 and 1:19:11, and Tom even set a course PR beating his 2011 Parkway Classic time by 40 seconds.

Kelly Paul crushed her 2009 10 mile PR yesterday by 21 minutes and 36 seconds with a time of 1:28:40.  George Paul and Lisa Hoffman were right behind Kelly with times of 1:28:40 (yes George, we saw you a few feet behind Kelly in the finish line photos) and 1:31:02.  Congratulations Lisa on your 10 mile PR.  Way to go everyone on the fantastic times!

I want to say a special thanks to Bob Latin, John Sharp, and Debbie Reynolds who volunteered with me at the Jos. A. Banks water stop handing out water to runners in both the 5K and 10 mile races.  I don't know if we were as perky as Kelly was last year at the water stop, but we sure tried! :-)

By the way, don't you guys think the new Rogue Racers gear looks AWESOME in these pictures?





Workouts for this week:

  • Monday 4/23/12 - 6:30pm workout at Chantilly HS track 
    • WEATHER CANCELLATION
  • Tuesday 4/24/12 (April's birthday) - n/a
  • Wednesday 4/25/12 - 6:30pm workout at Fairfax HS track
  • Thursday 4/26/12 - n/a
  • Friday 4/27/12 - n/a
  • Saturday 4/28/12 - 8am long run at W&OD trail Vienna
  • Sunday 4/29/12 - n/a

Happy training, 

Holly

Monday, April 16, 2012

Week of 4/16/12 - 4/22/12

Congratulations to everyone who participated in the 2012 Boston Marathon!  With temperatures soaring to 89 degrees Fahrenheit, it was recorded as the second hottest Boston Marathon ever.  Here are some great recaps of both the men's and women's races...



This Sunday the Rogue Racers are helping out with the last water stop (same as last year) at the Parkway Classic 5K/10 Miler. If anyone has any interest in waking up early on Sunday morning to help hand out water, please let me know and I will give you directions and volunteer t-shirt!

Workouts for this week:

  • Monday 4/16/12 - no group workout (no track available)
    • 16x200m (200m run, 100m walk/jog)
    • 2 sets of 8 repeats with 3 minute break between sets
  • Tuesday 4/17/12 - n/a
  • Wednesday 4/18/12 - no group workout (no track available)
  • Thursday 4/19/12 - 6:30pm at Fairfax HS track
  • Friday 4/20/12 - n/a
  • Saturday 4/21/12 - 8:00am at W&OD trail in Vienna
  • Sunday 4/22/12 - Parkway Classic 5K & 10 Mile

Happy training, 

Holly

Monday, April 9, 2012

Week of 4/9/12 - 4/15/12

Good morning, Rogue Racers!  Did everyone get a chance to read Evan's thank you note?  Evan participated in the Run Rogue 5K two weeks ago, and he was nice enough to write us a letter telling us about his experience in the race.  I'm sure you will all find his story inspiring!

We are going to switch up the track days this week since there isn't a track open on Wednesday night.  Tonight we will meet at Fairfax HS and Thursday night we will meet at Centreville HS.  Also, this Saturday is the raceDC Timing Test Race at the W&OD trail.  If you haven't registered yet, it is completely FREE, so please come out and run!  :-)

Workouts for this week:

  • Monday 4/9/12 - 6:30pm track workout at Fairfax HS
  • Tuesday 4/10/12 - n/a
  • Wednesday 4/11/12 - n/a
  • Thursday 4/12/12 - 6:30pm track workout at Centreville HS
  • Friday 4/13/12 (Tom's birthday) - n/a
  • Saturday 4/14/12 - 1:00pm 5K race at the W&OD trail in Vienna (course map)
    • Registration: https://register.RaceDCTiming.com/register/?event=11325
    • Please arrive early and try to park in the parking lot where the race will start/finish so that Erik can set-up the timing mats without having to worry about too many other people trying to get in and out of the parking lot
  • Sunday 4/15/12 - 9:00am run at the W&OD trail in Vienna

Happy training, 

Holly

Saturday, April 7, 2012

Run Rogue 5K Thank You Note

Holly,

Thanks so much to you and all your staff and volunteers for putting on a truly spectacular event. As a competitor in the 5K race, my experience could not have been better. Among the things that stood out for me as really making a difference:

  • The race route was clearly marked with brightly colored pylons that were spaced closely together (eliminating the possibility of wrong turns for folks with bad eyes like me!)
  • The chips and timing systems worked perfectly.
  • Your race videos and pictures were posted incredibly quickly.
  • The race results were posted nearly immediately (fastest I’ve ever seen race results posted).
  • Package pickup went without a hitch.
  • Plenty of parking for earlybirds like me.
  • Cheerful people at every turn.

I was the guy who mentioned to you at Thursday at package pickup that I used to be nearly 300 pounds, and now at 165 pounds, I was gunning for a sub-20:00 minute time in my third 5K ever (I had times of 21:33 and 20:49 previously).

On Saturday I achieved my sub-20:00 minute goal with a time of 19:34, making this one of the most overwhelming symbolic and meaningful experiences of my life, considering the journey I took from a life of certain health problems due to obesity, now to a point where I can say I am validated as one of the fastest men in my age group in a legitimate race.

If you want to see before and after pictures of this person whose life you have now affected by giving me the opportunity to beat this personal milestone, feel free to see the case study that a fitness boot camp did on me on YouTube . . .


Thank you again for all of your effort in putting on this tremendous event that means so much, to so many people, in so many different ways.

- Evan Bass

Sunday, April 1, 2012

Week of 4/2/12 - 4/8/12

Workouts for this week:

  • Monday 4/2/12 - 6:30pm track workout at Centreville HS
  • Tuesday 4/3/12 - n/a
  • Wednesday 4/4/12 - 6:30pm track workout at Fairfax HS
  • Thursday 4/5/12 - n/a
  • Friday 4/6/12 - n/a
  • Saturday 4/7/12 - 8:00am or 9:00am run at the W&OD trail Vienna
  • Sunday 4/8/12 - n/a (Happy Easter!)

Happy training, 

Holly

Sunday, March 25, 2012

Week of 3/26/12 - 4/1/12

Woohoo!  We put on an amazing race this past Saturday.  Thank you for all of your help!  Everyone did an amazing job of managing their stations, and I know that without all of your hard work yesterday morning, the race would not have been possible.

Coach Peter has been working hard on posting race videos and photos, and although there are still a couple hundred photos left to be posted, there are good number already up on his site!

http://www.media620.com/

Bob Vuong also took some photos that he wanted me to share with everyone.

http://www.flickr.com/photos/asnpcwiz/sets/72157629301689844/

This week's workouts are a little weird since there are no tracks open on Monday night.  So, here are the workouts for this week:

  • Monday 3/26/12 - 6:30pm 5 mile run at Fairfax Corner
  • Tuesday 3/27/12 - n/a
  • Wednesday 3/28/12 - 6:30pm track workout at Chantilly HS
    • 3 laps to warm-up (0.75 mile)
    • 4 sets of 300m-100m-300m-100m-300m-100m-300m-100m
    • 400m easy recovery between sets
    • 3 laps to cool-down (0.75 mile)
    • 300m intervals should be run at 85% effort (5k pace)
    • 100m floats should be run at 65% effort (somewhere between 10k and marathon pace)
    • use the McMillan Running Calculator to determine your appropriate pace!
  • Thursday 3/29/12 - n/a
  • Friday 3/30/12 - n/a
  • Saturday 3/31/12 - 8am run at W&OD trail or 9am run at Burke Lake
  • Sunday 4/1/12 - 9am run at W&OD trail

Happy training, 

Holly

Saturday, March 17, 2012

Week of 3/19/12 - 3/25/12

This weekend the Rogue Racers posted some great times at the Rock 'n' Roll USA Half Marathon, the Park Ridge Elementary 5K, and the Shamrock Sportsfest.  Check out the results page of our website to see the official race times.  Congratulations to all of the runners!

Next Saturday is the Run Rogue 5K!  If you have any friends or family members that still want to register, please let them know that online registration closes on Wednesday, March 21st at 11:59pm.  

Our Rogue Racers team clothing should be ready early next week.  I will send out an email as soon as it is available.  Checks for team clothing can be made payable to Rogue Racers, Inc.  I will bring the clothing to the weeknight track workouts and to the packet pick-ups on Thursday and Friday nights.  The plan is to wear our new team gear on race day!

WORKOUTS FOR THIS WEEK:

  • Sunday 3/18/12 - 8am workout at W&OD trail in Vienna, VA
    • Packet pick-up at Fresh Bikes in Arlington, VA (1pm-6pm)
  • Monday 3/19/12 - 6:30pm workout at Chantilly HS 
  • Tuesday 3/20/12 - n/a
  • Wednesday 3/21/12 - 6:30pm workout at Centreville HS
  • Thursday 3/22/12 - n/a
    • Packet pick-up at Pacers in Fairfax, VA (4pm-8pm)
  • Friday 3/23/12 - n/a
    • Packet pick-up at Pacers in Fairfax, VA (4pm-8pm)
  • Saturday 3/24/12 - Run Rogue 5K at Fairfax Corner Shopping Center
  • Sunday 3/25/12 - n/a

Happy training, 

Holly


Saturday, March 10, 2012

Week of 3/12/12 - 3/18/12

Congratulations to all of the Rogue Racers who raced this weekend.  Adam placed 4th overall and 1st in his division at the Columbia SC Marathon in 2:56:07.  Austin, John, BethAnn, and Justin all got PR's at the Four Courts Four Miler in Arlington, VA.  Mackenzie and Finn participated in the Van Metre 1 Mile Fun Run in Ashburn, VA, and Mackenzie ran the entire mile with no walk breaks!  Check out the race results page of the Rogue Racers site for official race times!

Daylight savings time begins on Sunday, March 11th at 2:00am.  Don't forget to move your clocks ahead one hour if you plan on coming out to Burke Lake for the 9am run on March 11th!  Also, please note that both the Monday and the Wednesday night track workouts next week are not at their usual locations due to sports games at our normal sites.  We should have a little more daylight for the weeknight workouts beginning on Monday, so this week is the perfect week to get back on track!

WORKOUTS FOR THIS WEEK:

  • Sunday 3/11/12 - 9:00am run at Burke Lake Park
  • Monday 3/12/12 - 6:30pm track workout at Centreville HS
  • Tuesday 3/13/12 - n/a
  • Wednesday 3/14/12 - 6:30pm track workout at Chantilly HS
  • Thursday 3/15/12 - n/a
  • Friday 3/16/12 - n/a
  • Saturday 3/17/12 - n/a (GROUP RUN CANCELLED FOR TODAY)
  • Sunday 3/18/12 - 8am run at W&OD trail in Vienna

Happy training,

Holly

P.S.  Packet pick-up for the Rev3 Run Rogue 5K begins on Saturday, March 17, 2012 at Fresh Bikes in Arlington, VA from 1:00pm-6:00pm.  Check the race website for more details!

Monday, March 5, 2012

Week of 3/5/12 - 3/11/12

Workouts for this week:

  • Monday 3/5/12 - 6:30pm track workout at Chantilly HS
  • Tuesday 3/6/12 - n/a
  • Wednesday 3/7/12 - 6:30pm track workout at Fairfax HS
  • Thursday 3/8/12 - n/a
  • Friday 3/9/12 - n/a
  • Saturday 3/10/12 - 8am long run at W&OD trail
  • Sunday 3/11/12 - 9am run at Burke Lake Park

Happy training,

Holly

Sunday, February 26, 2012

Week of 2/27/12 - 3/4/12

Tomorrow (Monday, February 27th) there will be a fundraiser at Tony's NY Pizza in Fair Lakes.  All you have to do is show up anytime from 11:00am-11:00pm, eat and drink A LOT, and then drop your receipt into one of our fundraiser boxes.  At the end of the day, a portion of all receipts in the boxes will be donated to the race!  Hope to see everyone there!

Workouts for this week:

  • Monday 2/27/12 - 8:00am & 6:30pm track workouts at Chantilly HS
    • 10x500m at 5k race pace with 90 second recoveries (straight through)
  • Tuesday 2/28/12 - n/a
  • Wednesday 2/29/12 - 6:30pm track workout at Fairfax HS
  • Thursday 3/1/12 - n/a
  • Friday 3/2/12 - n/a
  • Saturday 3/3/12 - 8:00am run at the W&OD trail in Vienna
  • Sunday 3/4/12 - n/a

Happy training, 

Holly

Sunday, February 19, 2012

Week of 2/20/12 - 2/26/12

Workouts for this week:

  • Monday 2/20/12 - 9:00am Track workout at Chantilly HS
    • Easy - 3x2000m @ 15 sec. slower than 5k race pace (4 minute rest breaks)
    • Hard - 4x2000m @ 15 sec. slower than 5k race pace (3 minute rest breaks)
  • Tuesday 2/21/12 - n/a
  • Wednesday 2/22/12 - 6:30pm Track workout at Fairfax HS
  • Thursday 2/23/12 - n/a
  • Friday 2/24/12 - n/a
  • Saturday 2/25/12 - Long run at W&OD trail in Vienna
    • 8:00am - start time for those running 15+ miles
    • 9:00am - start time for everyone else
    • Everyone will finish at different times, but we can all congregate at the Vienna Starbucks for post-long run coffee (or morning buns)
  • Sunday 2/26/12 - 9:00am Run at Burke Lake Park

Happy training, 

Holly

Sunday, February 12, 2012

Week of 2/13/12 - 2/19/12

Grayson Ngoc Vuong 2/7/12
Congratulations to Bob and Mai-An on the birth of their son, Grayson Ngoc Vuong!  He was born this past Tuesday, February 7, 2012 at 9:19pm.  He weighed in at 7 pounds 11 ounces and was 19.75 inches long.  Both Grayson and Mai-An are doing well.  Also, Grayson was the 401st participant to sign-up for the Rev3 Run Rogue 5K this evening.  At five days old, Grayson is currently the youngest participant signed up to complete the 5K.  Way to go, Grayson!

In other news, Vanessa Spiller organized a field trip for the Run Rogue 5K race committee to visit the Life with Cancer center located in Fairfax, VA this past January 2012.  The folks at Life with Cancer were nice enough to give us a tour of their facility and tell us about all of the wonderful services that they offer for the individuals and families of those who are fighting cancer.  

RRR5K Race Committee, Life with Cancer 1/23/12
"Life with Cancer was founded in 1987 at Inova Fairfax Hospital, when a man named Nando DeFilippo lost his wife to cancer.  Nando and  his family, in need of information and support, searched throughout the country for resources to help them understand and cope with their emotions and their changed life.  Ultimately, they were disappointed by the lack of available resources.  Nando was determined to create an outlet for those dealing with cancer to turn to; with education, support and information to live with a cancer diagnosis, treatment and its affects.  He made a generous donation to develop a program within Inova Health System solely devoted to the support of patients and families facing cancer, planting the roots for Life with Cancer.  Over the past 20 years, Life with Cancer has grown and expanded its staff base, works with a team of more than 90 volunteers, serving patients and their loved ones in each of Inova Health System’s five hospitals, and in its new 16,000 square foot, multipurpose Dewberry Family Center."

If you haven't had a chance to read about the charities that our race is supporting, please visit the National Brain Tumor Society and Life with Cancer websites!

WORKOUTS FOR THE WEEK OF 2/13/12 - 2/19/12

  • Monday 2/13/12 - 6:30pm track workout at Chantilly HS
    • Easy workout - (4 sets of 4 laps), Hard workout - (5 sets of 4 laps)
    • Lap 1 - 300m easy pace, 100m strides
    • Lap 2 - 300m easy pace, 100m butt kicks
    • Lap 3 - 300m easy pace, 100m high knee lifts
    • Lap 4 - 300m easy pace, 100m easy pace
  • Tuesday 2/14/12 - n/a (Happy Valentine's Day!)
  • Wednesday 2/15/12 - 6:30pm track workout at Fairfax HS
  • Thursday 2/16/12 - n/a
  • Friday 2/17/12 - n/a
  • Saturday 2/18/12 - 9:00am workout at the W&OD trail Vienna
  • Sunday 2/19/12 - 9:00am workout at Burke Lake Park

Happy training, 

Holly




Sunday, February 5, 2012

Week of 2/6/12 - 2/12/12

Good morning, Rogue Racers!  Yesterday we had a great run at Burke Lake Park.  Kelly supplied the group with T-shirts advertising our race, so we ran around the lake in our shirts in order to get the race name out among the local runners.  We even had the chance to pass out fliers to several runners, and most looked very interested.  Two ladies even said they had already signed up!

Thank you to everyone for continuing to tell their friends and family about the Rev3 Run Rogue 5K.  I want to try and get a head count of what everyone intends on doing on race day.  Please respond to post below letting me know if you intend on . . .

  • running with your kids in the 1K
  • running in the 5K
  • volunteering
  • running and volunteering (please tell me which race you are running)  

Once we know what everyone plans to do, we will send out specific job assignments for race day.  Thank you in advance for all our your help!

WORKOUTS FOR THE WEEK OF 2/6/12 - 2/12/12

  • Monday 2/6/12 - 6:30pm track workout at Chantilly HS
  • Tuesday 2/7/12 - n/a
  • Wednesday 2/8/12 - 6:30pm track workout at Fairfax HS
  • Thursday 2/9/12 - n/a
  • Friday 2/10/12 - n/a
  • Saturday 2/11/12 - 8:00am run at Manassas Battlefield (park in the Stone Bridge lot) ***9:00am run at W&OD trail***
  • Sunday 2/12/12 - n/a

Happy training, 

Holly

Sunday, January 29, 2012

Week of 1/30/12 - 2/5/12

A date has been set for the Niagara Ultra 2012 Race Series (100K, 50K, Marathon, and 1/2 Marathon).  If anyone is interested in a road trip to Canada for the June 23, 2012 race, please let me know.  I know that Kelly doesn't want to be the only Rogue Racer running the 100K!

Workouts for this week:

  • Monday 1/30/12 - 6:30pm track workout at Chantilly HS
  • Tuesday 1/31/12 - n/a
  • Wednesday 2/1/12 - 6:30pm track workout at Fairfax HS
  • Thursday 2/2/12 - n/a
  • Friday 2/3/12 - n/a
  • Saturday 2/4/12 - 8:00am workout at Burke Lake (1, 2, or 3 loops)
  • Sunday 2/5/12 - n/a

Happy training, 

Holly

Sunday, January 22, 2012

Week of 1/23/12 - 1/29/12

Congratulations to Keith and Peter, who placed 3rd and 5th overall in the 2011 racePacket Grand Prix Series.  The racePacket Grand Prix Series brings together a group of quality races to allow runners to compete at a variety of distances throughout the year.  The series helps to determine how runners compare to age-group peers, in an objective head-to-head contest.   Way to go guys!

Workouts for this week:
  • Monday 1/23/12 - Wide Progression Run on TM or Outside (NO TRACK - it's icy!)
    • Easy Program - Warm Up, 4 Mile Progression Run, Cool Down
    • Hard Program - Warm Up, 6 Mile Progression Run, Cool Down
      • Pacing - First mile should be around 90-120 seconds slower than your 5K pace, gradually picking up each mile.  Final mile will be within 30 seconds or less of your 5K race pace.
      • Accelerate very gradually throughout the entire run at what feels comfortable.  The idea is to pick up speed without really being aware of it and to maintain a constant/smooth stride, no sudden acceleration at arbitrary points.  Don't check your watch frequently (once every mile or two is fine), if doing on a treadmill cover the speed and add 1/10 or more as you progress.
  • Tuesday 1/24/12 - n/a
  • Wednesday 1/25/12 - 6:30pm group track workout at Chantilly HS *CANCELLED*
  • Thursday 1/26/12 - n/a
  • Friday 1/27/12 - n/a
  • Saturday 1/28/12 - 8:00am at W&OD trail Vienna
  • Sunday 1/29/12 - n/a

Happy training, 

Holly

Saturday, January 14, 2012

Week of 1/16/12 - 1/22/12

Today the 2012 Marathon Olympic Trials were held in Houston, TX.  The top three women who will represent the United States in the 2012 Olympic games this summer all finished within 28 seconds of each other.  Shalane Flanagan came in first at 2:25:38, Desiree Davila came in second at 2:25:55, and Kara Goucher came in third at 2:26:06.  The top three men also finished close, coming in only 39 seconds apart.  Meb Keflezighi came in first at 2:09:08, Ryan Hall came in second at 2:09:30, and Abdi Abdirahman came in third at 2:09:47.  I don't know about you guys, but I can't wait until August 2012 to see our marathoners (especially Kara) take on the world!

Workouts for this week:

  • Monday 1/16/12 - 6:30pm track workout at Chantilly HS
  • Tuesday 1/17/12 - n/a
  • Wednesday 1/18/12 - 6:30pm track workout at Fairfax HS
  • Thursday 1/19/12 - n/a
  • Friday 1/20/12 - n/a
  • Saturday 1/21/12 - 8:00am run at Manassas Battlefield *CANCELLED*
  • Sunday 1/22/12 - 8:00am run at W&OD trail Vienna *NEW*

Happy training, 

Holly

Sunday, January 8, 2012

Week of 1/9/11 - 1/15/11

Happy New Year, Rogue Racers!  The 2012 Rogue Racers team roster is posted.  Based on the goals that people set for themselves, I think it is going to be a great year of running for the team!

The Rev3 Run Rogue 5K registration is open.  Please pass this information along to your friends and family.  The more participants we have, the more money we will be able to donate to Life with Cancer and the National Brain Tumor Society!  And remember, the cost of the race increases after January 31st, so now is a great time to register.  :-)

Below are the workouts for this week:

Monday 1/9/11 - 6:30pm workout at Chantilly HS
Tuesday 1/10/11 - 8:45pm workout at Chantilly HS
Wednesday 1/11/11 - 6:30pm workout at Fairfax HS
Thursday 1/12/11 - 8:45pm workout at Chantilly HS
Friday 1/13/11 - OFF
Saturday 1/14/11 - 8:00am workout at the W&OD trail in Vienna
Sunday 1/15/11 - OFF

Happy training,

Holly