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

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

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

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