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Spring RS4L Meanderings

From: Richard F.
Sent on: Tuesday, March 26, 2013 2:59 PM

Tacoma St. Paddy’s ½ Marathon
Aimie and Jen used this new ½ marathon as an evaluation for upcoming marathon training. It turned out to be very successful for each as they ran pleasant PR’s. Aimie for her 4 ½ min. improvement and Jen for “hanging on” from an aggressive start and STILL finish in a PR (along with getting out the next weekend to run as fast in a much more comfortable manner!)
Magnuson Series/March
A cold, but beautiful, morning as we had participants in all three running only races (no duathletes!). Any time you have a dozen people trying to do well at something at the same time it’s difficult to have all feel fantastic about their performance. We came close on Saturday with half of the group running their best performance ever! Each and every RS4L participant placed in the top three in their age-group and placed in the top 35% of the entire field.
Age Group winners were:
Sandra (FU) (PR) (4th overall women) (20th overall in the 5K), Leslie (WWW) (1st overall women) (9th overall in the 5K), Karl ((FU) (5th overall in 5K), Tara (FU), Grant (WEB) (9th overall in the 15K).
Age Group runner’s up:
Barry (FU) (PR) (7th overall in the 5K), Brian (FU) (PR) (11th overall in the 5K), Andrea (FU) (PR) (8th overall women), Kristina ((WWW) (4th overall women)(12th overall in the 10K).
Age Group bronze medalists:
Eileen (WWW) (3rd overall women) (19th overall in the 5K), Jason (friend!) (PR), Marc (WWW) (PR) (Exactly one year ago this was Marcs first 5K – he was 4:51 faster this year!!!!!!)
Thanks to Edward for showing up to root on the troops and John G. for struggling out after major dental surgery on Friday to do his normal bang up job of helping organize the races.
Mercer Island ½ Marathon and 10K
From word of mouth and website I’ve cobbled together this much. As tends to be the case, it was a beautiful day for running at this event. All that RSVP’ed finished the race, along with Phyllis and Jackie.
A big shout out to Earle (WEB) for his ½ PR at age 57!!!!! As mentioned above, Jen (FU) set out to get an easy training run in and ran a course best and was seconds off her week old PR. First time ½ marathoners Megan (WWW) and David (WWW) looked like they had prepared nicely. This was not your first half was it Gavin? From your Sunday runs it looked like you did well.
In the 10K Kristin (WWW) found out what a hilly course is like! She was about 30 seconds per mile faster than her previous 10K best (run on a very flat course!).
Would love to meet Michael, Jackie, Joyce and Sunga at an upcoming event!

Big Climb Seattle
Babak and Karl ran 69 flights of stairs, 1,311 steps, with 788 feet of elevation gain up the Columbia Tower on Sunday to raise money for the Luekemia and Lymphoma Society. No reports to validate this, but I’m guessing both enjoyed the trip down more than the trip up!
Job well done by all! Hope you celebrated…
Now go to the updated RS4L Road PR lists!
…and search for your next race goal to prepare smartly for!
Wednesdays move to SUMMER HOURS at Hale tomorrow night (March 27th).
6:15 to 6:50 arrive to jog and stretch as you feel the need/are able.
6:50 to 7:00 will do our running drills and strides (for those that arrive late, skipping this and doing some warm up jogging remains the priority!). I will be videoing this week for your perusal. The picture of ourselves running in our heads tends not to reconcile with the reality. This will give you a baseline of current running form and gait in reality. It will give you a baseline to look at improvement in the future.
7:00 Workouts begin.

I’ve posted an Easter Sunday meetup from Green Lake. If no “yes” RSVP’s by Friday I’ll cancel.
April 7th, Green Lake Starbucks w/Aimie
April 14th, Madison/Capital Hill area w/Kristin?
April 21st, Discovery Park w/Jen
Are you planning on attending an upcoming race?
Part of a smart plan for developing as a runner is to test yourself over given distances at peak fitness to check your progress.
Looking for a friendly face, a pre-race warm up partner (really, some people do this!), a post race “ear to hear” your story, someone to carpool with?
Let me know if you’d like to be added to our list or have any corrections by e-mailing [address removed]
If you have not joined us for a Wednesday workout or long easy Sunday run swing on by as we do not post any signs, etc. at races. We need to recognize you or vice-versa to connect with each other!
Sunday, March 31st:
Kamlesh and Wyllie are doing the Dash Point ½ Marathon.
Saturday, April 20th:
Barry and Karl possibly doing the Magnuson 10K.
April 27th/28th:
Kristina, Leslie and Sandra team up at the Mt. Si Relay
Kamlesh runs the Eugene Marathon
Jen checks out the Heroes 10K in Everett
May 4th/5th:
Brian, Tara and Sandra try the new Tacoma City ½ marathon course (Very similar to what Aimie and Jen did a few weeks ago!)
Andrea and Karl navigate the crowds in the streets of Spokane at Bloomsday
Aimie, Edward and Maree(?) get the passports out as they cross the border for the Vancouver Marathon. Edward will probably move to the ½.
May 25th:
Sandra will give the 10K an healthy effort for the first time in ages at Magnuson
June 2nd:
Jen (full) and Karl (?-half) hit the Olympic Peninsula for the North Olympic Discovery races
June 22nd:
The Simpson family (if I remember correctly!), Sandra and Grant have told me they will be running the Seattle Rock and Roll full or half. I’d guess many more will be doing this!
July 27th:
The Anacortes ½ marathon is calling Sandra’s name again
August 7th:
“So…You Want To Know My Mile Time?” Classic
Clear The Calendar. Assume that your name is here!!!!!

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