The Rogue

October 1, 2018

Q? Q? anyone?anyone?

No Q no Problem! We jumped right in with a warm up to the church on the corner. Once at the church we did an easy […]
August 28, 2018

Don’t let Mondays dictate your week

The workout: Warm-up Slow butt kickers Tin soldiers Open/close your gate Arm circles Run to Church for ladder workout Run one lap at a fast pace […]
June 25, 2018

Speed Endurance Workout

I found this workout that claims to build speed endurance.  Speed endurance workouts-ones that have you push your race pace for longer intervals-help you muster that […]
November 6, 2017

1/2 mile repeats

Since this is only our second week launching from this location, I had to do some scouting beforehand.  I found that a straight shot down Market […]
December 12, 2016

Every day may not be good, but there is some good in every day.

Track workout this brisk Monday morning. Jumping jacks-20C Butt kickers-20C High knees-20C Arm circles Take the long way around the school to the band parking lot […]
August 16, 2016

1-2-3-2-1-2-3-2 with a special guest

Monday morning Track at The Rogue Warmup-Nice easy jog over to school Stretch while explaining what we are going to do. Tin soldiers The Thing: Run […]
July 20, 2016

Look what I learned

Monday morning after Boat Day is a tough Q but so glad I got up for it. Slow Run to band parking lot 20C-Toy soldiers Side […]
June 27, 2016

Timed intervals

Years and years and years ago, I used to run based off of time instead of pace or distance. Since my pace has been slowing significantly(age??-nahhh), […]
April 11, 2016

Sprint, Jog, Sprint, Jog, Sprint, Jog

Warm Up: Butt Kickers 20IC Knee Stretches Jog to FMHS and continue running around lot until we reach 1 mile. The Skinny: Sprint workout in FMHS […]
April 6, 2016

A little common core math

The Thang Jog over to HS parking lot Slow Butt kickers Side to side lunges 300/150 repeats Run 300m-one lap at mile pace Easy recovery jog […]
March 28, 2016

half mile pick ups

6 of us joined in the foggy darkness to run off all the Easter goodies. After posting the need for light and reflective wear for our […]
February 29, 2016

Jog, Leap, Sprint, Repeat…Happy Leap Day!

9 leaping FiA’s joined me this morning to celebrate Leap Day…otherwise known as “No man is safe day”. Here’s what went down… Warm up: Cherry pickers […]