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Cross Country work out

Hi Everyone,

Cross  Country season is here! Yes, cross country racing is for all ages :)  If you are interested in finding out more about cross country or would like to race ..come and join us for work out.

Practice starts at 6:30 PM.  I invite you to come ahead of time to warm up and stretch out. 

Uli Steidl will be in charge of the work outs.

Even if you have never run cross country but would like to give it a try come out ...hope to see you there!




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  • Stephen H.

    I'll have to put this work in tomorrow--gotta work late tonight.

    September 25, 2013

  • Le

    Going to have to drop from this workout. Hip issues have been flaring up again.

    September 24, 2013

  • A former member
    A former member

    Hello! I'm thinking about joining the group tomorrow and was just wondering how far we'll be running? I'm working on building mileage for the Seattle half in December, so I'm open!

    September 24, 2013

    • Martin C.

      Hey Stephanie - this is not a long run but rather an interval workout. Depending on how many times you go up Madronna (.5 miles up the hill each time) you won't get in a ton of miles but it's a super workout and you should show up! Go for a longer run on the weekend. :) The nice thing about this workout is you can do as many or as few hills as you like.

      September 24, 2013

    • Joe C.

      Hi Stephanie. The workout is "Madrona hill repeats (5-8 x 3′ up)" + whatever warmup and cooldown you're comfortable with. So it's sort of open ended. Let's say you chose to do 6 hill charges and you got about 1/3rd a mile up in those 3 minutes, that'd be about 4 total miles going up and down hill, and then add a mile or two before and after for warmup/cooldown and you'd get ~6-8 miles. Most of those numbers are flexible though and totally up to you. Hope to see you there!

      September 24, 2013

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