Seattle Green Lake Running Group – Track Warm Up
After first 800M of 1 Mile Warm Up, Initiate Foot Tweaks (50 yds each)
• Normal Width Toes In
• Normal Width Toes Out
• Wide Toes Neutral
• Wide Toes Out
• Wide Toes In
• Narrow (across midline) Toes Neutral
• Narrow (across midline) Toes In
• Narrow (across midline) Toes Out
Forward Progression Lunge Routine (5-10 each; limit lunge depth for those with knee pain)
• Hands Reach Overhead
• Hands Reach @ Knees
• Hands Overhead Tilt Same Side as Lunging Leg
• Hands Overhead Tilt Opposite Side as Lunging Leg
• Hands @ Shoulder Height Rotate Same Side as Lunging Leg
• Hands @ Shoulder Height Rotate Opposite Side as Lunging Leg
Skipping With Arm Driver Up/Across Opposite Knee (50 yds)
Butt Kicks (50 yds; make sure arms are driving hard)
High Knees (50 yds; make sure arms are driving hard)
If there are any questions or concerns, please feel free to contact me at [masked]
0 · April 3
Thanks for coming out everyone. I think it's too sunny for me ;-). Jk!
If you haven't heard of the Adventure Run, you should look it up. It happens on the first Thursday of every month so it's happening this Thursday at 5:30pm at Road Runner Sports. Hosted by Dex!
If you're familiar with some good core exercises, don't hesitate to show us after the workout.
That's all I've got. Have a good week!
0 · April 1
Hello team and Happy April Fools Day. Yes..... Today is April Fools but this message is for REAL. Please stop freaking out over the workout posted for tonight. It was a joke. I had no plan to force you to run a marathon on the track. I thought the 90 minute warm was a good give away, or the 20-1mile repeats might have said "hahaha". But the end of the workout out said to "finish before midnight because that was when the joke world end"
All those tips that it was a joke and I still have 20 messages asking "why I want to injure new runners" or "chris, you have become mean, you cant force people to run this much" and my fav.... "Monday night track will not recover from this workout"
I really don't know where some of you get the idea that I can force you run anything. I am a nice guy that recommends a workout. The rumors of me as a crazy coach with a whip are the real April fools joke.
So to all of you that thought of boycotting tonight, come on out and run 8-10 300M's with us. ( not a 20 mile workout) LO
0 · April 1
Hi marathon / half-marathon group,
I won't scare you with an April Fool's workout like Chris. Here is ours for this week:
* Warmup of at least 4 laps
* Strides / drills
* 5 X 1000 accelerating the last 200 m, with 400 m recoveries. For each 1000 m repeat, run the first 800 at a bit slower than 5K pace (about the same pace that you were running your mile repeats last week), and then accelerate the last 200 m to faster than 5K pace. Then jog a 400 m recovery after each interval.
* Cooldown of at least 4 laps.
2 · March 30
Alright team. The workout for Monday is simple but challenging.
4 lap warm up.
90 minutes of intense drills
Workout. We are going to set a new record for the track and hit 20 repeats. The distance for this week will be 1 mile. Yes. I know that this sounds a little intense but we can do it. When you think about it, it's still less than a marathon. Please push as hard as you can so to be sure to have your workout completed before midnight. Once midnight hits April fools will be over and you will realize that there was a much more reasonable workout you should have done
See you Monday. Maybe????
6 · March 27