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

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, 


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 
  • 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, 


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, 


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:
    • 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, 


Saturday, April 7, 2012

Run Rogue 5K Thank You Note


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,