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