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Upcoming events (5+)
Hello everyone! It's been a while that we've had regularly scheduled programming of ELSM. This Sunday we'll be meeting at Intrigue Chocolate & Coffee House on Capitol Hill. There's a 3 mile & 6 mile route and don't forget to stay for post-run coffee or hot chocolate! I am currently traveling so not sure how conditions are exactly on this route, but hopefully they'll be pretty good by Sunday. 🤞 3 Mile Route https://www.mapmyrun.com/routes/view/2399761174 6 Mile Route https://www.mapmyrun.com/routes/view/2399763856 Join us every 3rd Sunday of the month for Easy Like Sunday Morning! We'll have a 3 mile and 6 mile route. This meetup will have revolving locations often centered around ☕️ 🥐for a post-run chat & treat!
The name of the event says it all, we climb stairs for a great lower body exercise. This event comes around every other Sunday( 2nd and last Sunday) of every month and it is for all fitness levels. We start with a warm-up drill where we climb for about 4-5 minutes using different leg variations to get blood flowing. Then we go freestyle for about 30-45 mins. Freestyle here means running up the stairs, walking, jogging, crawling, squad-jumping, frog-jumping,.... however you want to do it as long as you're climbing up the stairs. You'll probably get sore afterwards if you haven't done a stair workout before or it has been a while since you did one but don't let that stop you. Your body will adapt pretty fast if you do it consistently. Strong, powerful, legs/lower-body, burn serious calories, get your heart-rate up-- all in 30-45 mins From the bottom(Lakeview Boulevard) to the top(10th Ave E), there are 13 flights of stairs that gives you a total of 282 steps.
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