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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!

Join or login to comment.

  • Chris H.

    Tough workout in the wind but felt great when it was finished. Thanks for all the help

    1 · February 11, 2014

  • Momodou

    Nice work in that cold, windy, muddy track tonight everyone. Surely not the best of conditions but we(you) did great.

    Workouts for the rest of the week:

    Wed/Thurs:
    Beginners: 65 MINUTE run
    first 15 mins = very easy
    next 25 mins = a little slower than or equal to HMP
    next 10 mins = closer to 10k pace
    last 15 mins = very easy to cool down

    Intermediate: 7-8 MILE run
    first 1.5 miles @ conversational pace
    next 3 miles @ a steady GHMP
    next 0.5 mile @ very easy pace to recover
    next 2 miles @ GHMP or faster
    last mile @ very easy pace to cool down

    Saturday:
    11-13 mile long run @ conversational pace. Pick up the pace a little bit for the last 1.5 miles. See you all soon.

    February 10, 2014

  • Darren

    How are the track conditions ?

    February 10, 2014

    • Darren

      Lovely...

      February 10, 2014

    • Momodou

      Should make the workout a fun one ;-)

      February 10, 2014

  • Stefanie

    I'll be following the Hanson plan for spring marathon training. 1mi warm up; 8x600 @ 5k pace; 400 rec; 1mi cool down & stretch.

    1 · February 10, 2014

    • Momodou

      rec = recovery! The easy walk/jog recovery period you have in between the fast 600s

      2 · February 10, 2014

    • Stefanie

      Thanks Mo! Yes, it's a lap recovery. It'll be fun! :) look forward to meeting you tonight, Carolyn.

      1 · February 10, 2014

  • mary s.

    Checked out the Ballard High track tonight and it felt so much better running on rubber. Might give these old knees a few more years. Thanks Momodou.

    1 · February 9, 2014

    • Momodou

      Great. Happy running :)

      February 10, 2014

  • Alison

    Might not make it. Depends on how quickly the bus can get me home after work. If I come, I'll be doing the Hanson workout tonight.

    1 · February 10, 2014

  • Chris H.

    the question came up last week after we left the track of where the team was eating and I was asked to go back to posting it here before hand. There is a new burger place that opened right next to Forza on Green Lake. Teddy's burgers took great care of us last week so we will head back this week. Their kitchen is open till 9pm so we will have plenty of time after the workout to head in, dry off and warm up. See you all tonight.

    1 · February 10, 2014

  • Carolyn D.

    Would it be possible to leave my bag in someone's car? I would be busing in and want to go to this line dancing thing after class, so I figured a change of clothes is probably appropriate!

    February 10, 2014

    • Chris H.

      Not a problem. I have had people do it before when it's raining

      1 · February 10, 2014

  • Momodou

    Workout for the week:

    key:
    HMP = Half Marathon Pace
    GHMP = Goal HMP
    LTP = Lactate Threshold(slightly faster than HMP)
    RI = Rest Interval

    Warmup jog, drills and strides

    Intermediate/Advance:
    1 x 1mile @ 12k pace, with 4-5 min RI jog
    1 x 2 miles @ LTP, with 4-5 min RI jog
    3-4 x 800m @ GHMP, with 2 min RI jog
    2 x 300m accelerations
    Advanced: swap the 800s for 1200s.

    Beginners:
    1 x 1200m @ 12k pace, with 4-5 min RI
    1 x 2 miles @ LTP, with 4-5 min RI
    2-3 x 800m @ GHMP, with 4-5 min RI
    2 x 300m accelerations

    We'll run the 2 miler along the lake(east side) and the rest on the track.

    GOALS OF WORKOUT: Testing your aerobic fitness and pacing boundaries. Rely on your fitness and not your watch on the second set! Get up on the balls of your feet a bit on the second set while aiming to stay consistent in the first set.

    1 · February 9, 2014

  • mary s.

    My knee has been giving me trouble so I'm needing a rubber track I hear. Are all school tracks rubber?

    February 5, 2014

    • Momodou

      I know Nathan High, Roosevelt High, Ballard High all have rubber tracks but can't speak of all High Schools. The saying that rubber track is what you need is probably too complicated for me to offer any advice. I like the idea of running on different surfaces to keep it balanced - grass, dirt, pavement. Hope this helps :)

      1 · February 6, 2014

    • mary s.

      Thanks, that is helpful.

      1 · February 6, 2014

  • Bruce K.

    Won't be back from Ragnar FL in time.

    January 27, 2014

    • Chris H.

      Good luck out there Bruce.

      1 · February 6, 2014

  • Stefanie

    Week 2 Hanson training. Not sure what it is yet.

    February 4, 2014

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