Monday Morning Getting on Track!

Running on the track is completely different than going for a 3 mile run and initially it can feel a little foreign. But there is a real benefit to it and it can be a real confidence booster to your running.  The goal of this particular workout is to develop strength and power as well as create more confidence in taking on hills. This will really enhance and compliment what you are already doing on your other run days.  Come on out and join us.  You'll be happy you did.

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  • Jen H.

    I liked when we used to start every set together. I haven't been to the track in a long time - do we still do it that way sometimes?

    April 1, 2013

    • Ted M.

      Oh I was totally joking Loka; the Monday morning track workouts are awesome! I was a little sleepy after a big ride Sunday, so I skipped...

      April 2, 2013

    • Loka M.

      I just didn't think I saw you there. Great turnout yesterday though!

      April 2, 2013

  • Jeremy S.

    I wanted to touch base on a couple of the comments that have come in today. As mentioned, we're about 3 or 4 weeks from wrapping up a pretty long marathon focused track cycle. We have a lot of runners ready for races in Eugene and Vancouver coming up soon. We always want to have the workouts available to everyone though, so even without a marathon, you should be able to receive benefit from these track sessions.

    The good news is that as May rolls around, we'll re-focus on a new set of summer races! Plans are in the works to get another "Summer of Speed" going! It was quite successful last summer, and ended with a lot of PRs in 5K and 10K races. Many of the SGLRG will run on RAGNAR teams. A few weeks later is Lake Union 10K. The calendars are out, and the specific workouts are being planned so that we'll all be stronger and faster for these popular mid-summer group races. So, stick with us for a few more weeks of long track intervals! We'll be short and fast again soon.

    2 · April 1, 2013

    • Nelson

      WOOHOO! Summer of Speed. This is gonna be AWESOME!
      I was talking with Loka briefly (it was during a Tempo) thinking it would be awesome to work a program into the late summer/early Fall for a Half Marathon PR. I thought Bellingham Bay was a pretty good course and time of year.

      April 1, 2013

  • Loka M.

    Great to have our Jen's back this morning and I was very happy to see a much better turnout this morning. The nicer weather will hopefully mean that we will see more and more new faces. It was super fun to wear shorts and a t-shirt today and not be freezing. Another challenging workout and I believe that it's going to get easier one of these mornings. One thing I know for sure is that the more consistent you are with attending track workouts the faster you will become. Have a great week all and hope to see you on Wednesday! :-)

    2 · April 1, 2013

    • Nelson

      Welcome back, Jen. Nice to see you again.

      April 1, 2013

  • Robin G.

    Good work out there! I saw you guys whizzing by as I wobbled my way through my Nike Fitness app.

    April 1, 2013

  • Amy P.

    Thanks for getting out there and running hard, everyone! It's awesome to have a wide range of paces and experience levels at the track- because no matter where you're at, the speed work will make you faster!

    Thanks for a good workout, team. :)

    April 1, 2013

  • Loka M.

    Welcome back Charlie! The Seattle R&R half is trouble buddy! :-)

    April 1, 2013

    • Charlie R

      Thanks Loka. Nothing like good weather to get me out there again.

      April 1, 2013

  • A former member
    A former member

    Great workout this morning. Thanks for pushing me Chuck and Amy.

    April 1, 2013

  • Lisa B.

    My week break up with running is over

    3 · March 31, 2013

    • Rachel

      Dislike! I was hoping to see you before I leave. Good luck in Eugene if I don't see you before that!

      April 1, 2013

    • Loka M.

      Happy recovery Lisa. I am grown to love my seditary Sunday's. :-)

      April 1, 2013

  • A former member
    A former member

    Sorry guys a not so restful night. I will have to join you next Monday.

    1 · April 1, 2013

    • Loka M.

      First April fools joke and I fell for it. Good one Joshua. See you next time buddy. :-)

      April 1, 2013

  • Treasure H.

    Hey y'all. I'm trying to figure out if I can make it to work after these morning runs....how late do these usually go until? And the same with the Wednesday morning run??

    March 31, 2013

    • Jamie N.

      We are usually done at 6:30 on Mondays, although I have a naughty habit of shortening my cool down and sucking out early ;). On Wednesdays, you can join for one, two or three laps starting at 5:30 so that one depends on you.

      1 · March 31, 2013

    • A former member
      A former member

      Honestly, the runs have been going a bit longer, as we're doing a bit more warm-up stuff, but, when we finished this morning at about 6:45 and looked around more people had already snuck off for work. Nothing wrong with adapting your workout to get out my a certain time.

      1 · April 1, 2013

  • Elisa

    Okay, I am making my Track comeback- will need to ease back into it! (I hope my alarm will work)

    2 · March 24, 2013

    • Elisa

      heh, yes- AND, my shin splint is healed, and week 2 of Vancouver USA half training!

      March 29, 2013

    • Elisa

      Thanks for your support everyone! ...now I feel like a loser... I hadn't accurately estimated the toll of this busy weekend(two family Easter Feasts(one an extravaganza)). I may not make it to the 5.30 AM but will attempt the PM. See you all next Monday.

      March 31, 2013

  • Robin G.

    I'll be there at six for a few warm-up laps on the track before launching into a circuit training app, so I'll probably see some of you there.

    March 31, 2013

  • Loka M.

    25! Come on Monday morning! :-)

    March 31, 2013

  • Jeremy S.

    Hey everyone,
    Here's the schedule for Monday. We'll have two workouts again, one on-track and one off-track for the marathon group.

    On-Track:
    * 4 laps warm-up
    * Greenlake line drills
    * form drills
    * 6 x 800 w/ 400 recovery
    * 4 lap cool-down
    * five min of core exercises

    Marathon Group (on Green Lake):
    * laps on the track until 5:40 - try to get in 1 1/2 to 2 miles
    * jog as a group over to the inner path at the lake
    * 3 x 2 miles at faster than marathon pace, with 1/2 mile recovery
    * 1 mile jog back to the track

    Don't be an April Fool! Come out ready to run hard and challenge yourself. It can be a lot of fun. Our spring and early summer races are just around the corner!

    2 · March 28, 2013

    • Nelson

      Ill be there, I hope

      March 30, 2013

    • A former member
      A former member

      800s for me too! Let's make them fast. :D

      March 31, 2013

  • Loka M.

    Go Joshua go! See you in the morning buddy. :-)

    March 31, 2013

    • A former member
      A former member

      Hopefully I don't get lost on the track ;-)

      1 · March 31, 2013

  • john d.

    no joke about it. I am psyched for HHW--Hansons Hell Week.

    3 · March 31, 2013

  • Rachel

    I need somewhere to do an easy run in the morning, but not doing speed work since it's less than a week before my (first) marathon. So I'll be an easy target for everyone to lap?

    March 28, 2013

    • Rachel

      Their map online shows mile markers. So even if they don't have them on the course, I know Eiffel Tower is a gigantic 18 mile marker!

      1 · March 29, 2013

    • Jeremy S.

      Loka - there were mile markers in Vancouver last year! They had both actually. They had aid stations at every mile. I know for sure, because I hit the lap button against the miles marked on the course.

      March 29, 2013

  • Jen H.

    April 1 marks the official start of my rock n roll half training (going for a PR). Who is willing to yell at me if I don't get out of bed and to the track?

    3 · March 28, 2013

    • Jeremy S.

      It'll be great to see you out on the track again Jen! We can get a good workout set for you since you haven't been out for awhile. I'd suggest running hard for one lap, and then recovering for another lap. If you can do that at least 8 times, you'd be on your way to a summer PR.

      March 28, 2013

    • Jen H.

      Sounds great!

      March 28, 2013

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