Monday Evening Track Workout

Monday Evening Track Workout is a beginner-to-advanced speed/track workout event. We help runners that have the desire to improve their running speed in whatever distance they specialize in. Also welcome to join if all you want is just to run or get a workout in.

We design our traininig by choosing a race that a lot of our runners will be racing, and design a program appropriate for that race. Most times, the workouts will also have a customized version for those that prefer something different - for example track newbies.

Workouts will be posted in the comment section by Monday morning every week. Please take a minute to familiarize yourself with the workout before showing up at the track.

Current program: Hat-Trick-Challenge - this program targets 3 different races. Lake Sammamish Half, Bloomsday 12k and Ragnar Relay. Start:12/16/13, Finish:7/16/13.

Organizers: Momodou(Mo), Chris H., Julian.

I hope you can join us!

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  • Momodou

    The lights are BACK.... but we still ran around the lake. Good workout and I'm sure the pace group formations helped a lot. Thanks to our awesome pacesetter Katie/Kate(?).

    Workouts for the rest of the week:

    Weds: This is New Years Day so we have a special run where you run around the lake and predict the time it'll take you to finish without using a watch. Prizes will be won. Then some of us will be taking a plunge in the water afterwards. Super fun if you ask me ;)
    http://www.meetup.com/Seattle-G...­

    Saturday: 6-7 miles at conversational pace. Should be fairly easy.

    Thanks for coming out everyone. Hope to see you all on Wednesday @ 10am.

    Happy 2014!!

    1 · December 30, 2013

  • Jesur

    where are y'all going after ? :)

    December 30, 2013

    • Momodou

      It was Forza but prob too late now :(

      December 30, 2013

  • Hilary C.

    I was looking forward to my first Monday evening track workout but am sick. :( Thus, I hope to make it another week!

    December 30, 2013

    • Momodou

      Heal quickly. Next Monday will come pretty quicly

      December 30, 2013

  • Momodou

    Please bring along a headlamp if you have one. Just a few of them will probably provide enough light for all of us since we'll be running in groups/packs.

    December 30, 2013

  • A former member
    A former member

    Should we plan on meeting by the track? There was mention of running around the lake, so I wasn't sure.

    December 30, 2013

    • Chris H.

      We will meet at the track. North side of the soccer field next to the bleachers.

      December 30, 2013

    • A former member
      A former member

      Thanks!

      December 30, 2013

  • meanjess

    Taking this Monday off since I ran a half yesterday...might just do a shake out run around the lake. See you next Monday!

    December 30, 2013

    • Momodou

      Hope you had a good race. Rest those legs.

      1 · December 30, 2013

  • Amy Y.

    Can't make it today but will get the tempo run in some time today :)

    1 · December 30, 2013

  • Bruce K.

    I'm taking this Monday off. I ran a bit more than usual this past week and I'm a little concerned about overdoing it. I'll be back next week.

    December 29, 2013

    • Julian M.

      Good plan Bruce! I've actually designed this week as an easier week so great timing!

      1 · December 29, 2013

    • Bruce K.

      Yes Mo, I will be there Wednesday for your birthday run!

      1 · December 29, 2013

  • Momodou

    Hope you all had a good Christmas.
    We're already in the 3rd week of the Hat Trick Chellenge. This is going by fast. Because of the holidays the track wasn't lit last Monday and I don't think it'll be this week either but that's Ok. We're doing a tempo run so we're better off running around the lake anyways.

    A tempo run is basically running a certain distance or a certain amount of time at a comfortably hard and CONSISTENT pace. This pace is usually around your half marathon race pace.

    Workout:
    Warm up jog, drills and strides -- at least a mile altogether before jumping into the actual workout below.

    Upbeat tempo-like run. You should run this ‘comfortably-fast’, which means you might not be able to carry a conversation fully, but you’re not gasping your last breath of air either (and no sprinting!). INTERMEDIATE: 30-35 minutes w/8min warm-up and cool down outside this amount.
    BEGINNERS: 22-25min of upbeat w/6min warm-up and cool down outside this. Core workout afterwards.

    December 29, 2013

  • Stephanie

    Going to try! My hatred of the track often gets in the way.

    1 · December 29, 2013

    • Momodou

      I've been looking forward to seeing you at the track :)

      1 · December 29, 2013

  • A former member
    A former member

    Just wanted to double-check that important info about the runs - workout details, etc. - always get posted here. I'm planning on ringing in the New Year by leaving Facebook, and I don't want to get left out.

    December 24, 2013

    • Momodou

      Leaving facebook? :( Yes, the workout and important info will always get posted here.

      December 24, 2013

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