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Welcome to the Monday morning track! Join us every week for a group workout, which includes a warm up that begins at 5:30am, a set workout (which can easily be modified depending on need) and cool down period at the end. Various groups are typically training during this workout doing different drills at different speeds. Sometimes groups will head "off track" and do hill repeats nearby or longer intervals over at Green Lake while others may stay on the track for their workout. Please feel free to join any group. If you have questions about workouts and paces or anything else, please post your questions in the event comments section. See you out there!
Monday Evening Track is going back to its roots! 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. For reference, here is the pacing calculator we have been using: http://www.runchagrin.com/pace-calculator **If you have never come to MET, welcome! Don’t worry about all these paces and levels below; all levels are encouraged to join, and we can explain everything to newbies when they come to practice. We will still be meeting at the Lower Woodland Track by the bleachers at 6:30 PM. **Before we get into the nitty-gritty, we also invite everyone who comes to MET to join us at PCC in Greenlake for dinner after the workout. Once its warm, we’d like to incorporate some group core work. Then we can enjoy a jump in the lake and some fro-yo too! **We have created this plan such that each level will be challenging themselves a little more each week. However, not so much so that if you would like to jump into the plan halfway through, you won’t feel like you are pushing too hard or hurting yourself. Additionally, you can run a completely different workout and just join us for company and accountability! **The intervals are roughly the same for every level of runner, however, the number of times you run that interval will vary based on your experience. We have the number of recommended repetitions outlined below. A coach will lead you through a warm up and then explain the workout in more detail. If it doesn’t make sense below, don’t worry, it will by the time you start running. **We have recommended paces based on your goal 5k time and the interval you are running in the workout. If you don’t see your time in the photo, or these times are not specific enough for you, visit the pace calculator above--compliments of my high school coach. You can also calculate equivalent times for different distances and potential percentage improvement, based on your current 5k time. Remember that everyone is different, so don’t beat yourself up if those times are a little off. **We will be bringing laminated cards with these paces to practice, as well as a few extra watches, so you do not have to memorize them or worry if you forget your watch. But if you don’t have one, we strongly suggest you buy one. **For the beginning runner, we recommend that these speed workouts are accompanied with a longer run at your conditioning pace, and another run or two throughout the week at recovery pace. You should also supplement with cross training and rest days as your body may not be used to using these muscles. **For the intermediate runner, a few conditioning/recovery runs and possibly a tempo run or fartleks can be added to the week. Remember to have at least one rest day and another aerobic activity available to you that uses other muscles if you want to work out on tired legs. **An advanced runner can add another workout to the week, depending on his or her desire to focus on speed versus mileage. We assume that you have autonomy over your running decisions, but still feel free to ask if you want! **Lastly, but not least-ly, ALWAYS remember to listen to your body. Remember that these workouts are solely recommendations and you are always welcome to modify them to your needs and goals. Please come to a coach if you think you are on the brink of injury. XOXO Lizzie & Mo
For all the first time runners hop over to our FB page after RSVP'ing and check out our massive presence there. You can definitely find someone to connect with there for future runs! Our TER turnout is much larger than the RSVP list. Hope to see you there! Seattle Green Lake Running Group (https://www.facebook.com/groups/SGLRG/) TER is a great way to add a fun, yet challenging, evening run into your running routine. Plus, we almost always get pizza afterwards! Come out weekly and you'll have a new running buddy or 3 to help push you through your training plans. We switch up our routes depending on the season. During the summer we have a three or six mile options that start by going through Ravenna Park before th six continues on for a lake loop. We when it gets too dark and/or wet to take on the park, we move to our winter routes! Those options are a lake loop (for 3), or a 5 or 7 mile option, both of which take us up 80th to Greenwood and ultimately around the zoo side of the lake. If you're feeling up for it, the 7 mile loop includes the monster 65th hill from Ballard to the top of Phinney Ridge! Lots more people show up to this run than RSVP due to the consistency of this weekly meetup and our massive FB presence. Check out our group Seattle Green Lake Running Group (https://www.facebook.com/groups/SGLRG/)! Hope to see you at Starbucks this Tuesday!
Come meet us in front of Starbucks at Green Lake on Wednesday mornings at 5:30 am for a casual run around the lake or perhaps jump in for a tempo run. There are plenty of options as far as pace and number of laps that our group runs. great turnouts are what make Wednesday mornings so fun :) Option #1- run around the lake- once, twice, or more if you really feel like it. Option #2- run the 6-mile off-lake route. The route tends to vary week to week, but gets mapped out and posted on this page by Tuesday afternoons (and gets posted on Tuesdays on our FB page). Option #3- run a tempo run (either around the lake, during the 6-miler off-lake, or the seasonal Hanson's marathon training tempo routes). *Our newest addition to Wednesday morning is the post run "Coffee Club that meets and enjoys a nice drink and possible treat following the run!