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

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

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)
• 8:00am Rock 'n' Roll USA Half Marathon
• Sunday 3/18/12 - 8am run at W&OD trail in Vienna
• 7:00am Shamrock Half Marathon
• 8:30am Shamrock Marathon

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!

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
• 8:30am - Van Metre 5 Mile Run for Children's National Medical Center
• 9am - Four Courts Four Miler
• Sunday 3/11/12 - 9am run at Burke Lake Park

Happy training,

Holly