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Mailing List Archive

Subject Sender Date
Generic Winter Grand Prix Training Plan - A Generic Winter Grand Prix Training Plan will be available starting this week for those interested. It will be posted on the Facebook site each Sun. or Mon. under that week’s Wed. Workout Event. Richard F. Nov 8, 2016 9:42 AM
Would you like to participate in the Winter Two Mile Grand Prix! - Winter Grand Prix Entries Some believe in a principle that range is important to development in aerobic events for improvement (or the ability to become a better runner at a wide range of distances to compliment the speed vs. strength equati Richard F. Nov 8, 2016 9:27 AM
Greetings from Sandra and Aimie! - Greetings RS4L members! A message here from Sandra and Aimie – same ol’ faces wearing slightly different hats. Aimie Feb 27, 2016 9:27 PM
RS4L to transition to RS4L Facebook page for all communication in 2016 - An exciting change is taking place with the RS4L group! Aimie and Sandra will be partnering to coordinate the activities and direction of RS4L starting over the next few months. Richard will pitch in when they feel the need for help in determining wh Richard F. Nov 7, 2015 4:40 PM
Season's Greetings and new website -   As we head into 2015 I hope you have found the type Richard F. Dec 23, 2014 2:25 PM
If you have a preference for the time/date of the interval workout next week... - ...have your choice make an impact at the following link:­le4life/polls/1190670/   Richard F. Nov 18, 2014 12:17 PM
New Meetup: Social Night @ The Pub @ Third Place Books - Announcing a new Meetup for Run Seattle For Life Meetup! What : Social Night @ The Pub @ Third Place Books When : Friday, October 17, 2 Sandra D Sep 30, 2014 12:15 PM
RE: [running-304] Upcoming Events and Spring Cleaning - Preview not available Dianne Jul 5, 2014 9:46 PM
Re: [running-304] Upcoming Events and Spring Cleaning - Good to hear from you Dianne. I think it was right around that two years ago that I last heard from you (Fremont 5K/June 2012).  Kristin had mentioned to me once or twice that things were continuing to be difficult for Richard F. Jul 5, 2014 4:16 PM
RE: [running-304] Upcoming Events and Spring Cleaning - Richard, I hope you'll keep m Dianne Jul 2, 2014 3:27 PM
Upcoming Events and Spring Cleaning - We will be trimming a few member accounts from our RS4L group that have been sitting on the site without activity. In doing that it gives us the opportunity to invite you to any of our upcoming events: The RS4L Mile Time Trial Cl Richard F. Jul 2, 2014 10:54 AM
Time to get into "Summer Shape"? - Time to start getting into "Summer Shape"? Regardless of the reason you may just be starting up, or in need of more inspiration (injury, lazy, family responsibilities, work, etc, etc, etc) it's best to break into a plan that proceeds conservati Richard F. May 19, 2014 8:19 PM
Ready to get into better shape for a summer race? - After a two week lull in Wednesday night attendees we will be starting our Summer Hours at Intervals this week with new vim and vigor! To conclude a busy winter of great racing we will have runners preparing for standout summer races from 5K to Richard F. Mar 25, 2014 8:37 PM
A holiday Greeting from Run Seattle For Life -­0/HappyHolidays.pdf All the best in 2014! Richard F. Dec 15, 2013 5:32 PM
RE: [running-304] Winter Training[masked] - Hi Mira! I TOTALLY recommend this series.&n Kim M. Nov 4, 2013 9:50 AM
Re: [running-304] Winter Training[masked] - Absolutely! When I started with the club 3 years ago I had never ran more than 3 miles and Ive since completed 3 half marathons.As long as you can do 3 miles in about 30 min, you have a good baseline to star Kristin V. Nov 4, 2013 9:00 AM
Re: [running-304] Winter Training[masked] - Dear Richard and folks, I signed up for running for life about 6 months ago. So far, I hav user 7. Nov 4, 2013 6:50 AM
Winter Training[masked] - Hope to see a few new faces join us this Winter.­0/1314WinterGrandPrix.pdf Or some "old" faces! The sooner you start up the more Richard F. Nov 3, 2013 7:58 PM
Meetup details changed: Sunday Long Run: The Quest for Beacon Hill - I've updated this Meetup. For more details, see the full listing:­le4life/events/147993812/ When : Sunday, November 3, 201 Kristin V. Oct 28, 2013 11:32 PM
Re: [running-304] Last call for the "Classic Mile" - As mentioned, I won't be running. Just helping out. See you tomorrow! Edward Forts Edward50 Aug 6, 2013 6:50 PM
Re: [running-304] Last call for the "Classic Mile" - Blister must be feeling better?   It's done! Richard F. Aug 6, 2013 6:09 PM
Re: [running-304] Last call for the "Classic Mile" - I want to change my prediction to 6:55 :-) Sent from my iPhone On Aug 6, 2013, at 16:52, Richard Freeman < Sandra D Aug 6, 2013 5:03 PM
Last call for the "Classic Mile" - Looking forward to a great event.  Weather will be fantastic. There is a place for every pace.  Predictions range from 4:30 to 12:00 to this point. Hope you are able to join us! Richard F. Aug 6, 2013 4:51 PM
Re: [running-304] kristin villas - Has your email been hacked? Sent from my iPhone On Jun 16, 2013, at 3:15, Kristin Villas < Sandra D Jun 16, 2013 8:13 AM
kristin villas - How are you?­/r Kristin V. Jun 16, 2013 3:15 AM
RE: [running-304] Last minute notes for Fremont tomorrow night - Karl Jun 6, 2013 11:41 PM
Last minute notes for Fremont tomorrow night - Couple of last minute notes: Parking can be VERY difficult.  Plan accordingly and if you drive you probably want to budget an extra 15 minutes for parking and walking a mile to the race registration! I will pick up race packets for the Richard F. Jun 6, 2013 8:56 PM
Quick note on intevals tomorrow night. - A big thanks to Edward for notifying me of change in the track schedule for tomorrow night. The workouts on the track might be delayed about 15 to 30 minutes. If you choose to do the "Summit Hill" workout the 7:00 start will work just f Richard F. Mar 26, 2013 8:44 PM
Spring RS4L Meanderings - RECENT RACE RECAP: 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. i Richard F. Mar 26, 2013 2:59 PM
Re: [running-304] Huge kickoff to Dempsey Indoor this year/No Sunday run this weekend - Thanks for this info Richard. Maddie has a basketball game at 1:15 down at Jefferson so we won't mak Edward50 Jan 11, 2013 3:15 PM
Huge kickoff to Dempsey Indoor this year/No Sunday run this weekend - Tomorrow the “Husky Indoor Preview” will be starting off a bit stronger than in previous years!­s/c-track/spec-rel/dempsey-inf­o.html In flight 4 of the men’s mile (will start just after 12:15) Matt Scherer Richard F. Jan 11, 2013 2:55 PM
Meetup details changed: Sunday Long Run + Swedish Pancake Binge Eat - I've updated this Meetup. For more details, see the full listing:­le4life/events/97636482/ When : Sunday, January 6,[masked]: Kristin V. Jan 2, 2013 10:16 PM
Re: -­.php?qjcybo Sherry Dec 7, 2012 1:29 AM
Winter training with the Wednesday Workout Warriors price slashed for duration of 2012 - Does this sound right for you? Develop fitness while discovering speed Experience periodization in training Richard F. Oct 29, 2012 2:19 PM
Re: [running-304] Home made chocolate chip cookies post run - Awesome Wish I could have made it Sent from my iPhone On Oct 13, 2012, at 9:10 PM, Kristin Villas < Arthur R. Oct 14, 2012 10:42 AM
Home made chocolate chip cookies post run - Hello friends, If you are on the fence with regards to tomorrow's run, do know I am baking chocolate chip cookies for you to enjoy post run. See you at tully's at 9 am! -kristin Kristin V. Oct 13, 2012 9:10 PM
Should we add a fourth team for Octoberfest 5K on Sunday? - We have filled our three teams for the $15 rate at the Octoberfest 5K coming up this Sunday, the 23rd. I can work on a fourth team at the same rate IF anyone is interested.  LMK by tonight if you are! -Richard Richard F. Sep 19, 2012 10:27 AM
Another chance to quiz yourself over a mile? - Get those running shoes thrown into the car as you leave in the morning. We will be offering another chance to quiz yourself over a mile Wednesday night. Did you miss the first chance 4 weeks ago?  Want to give it another try? Richard F. Sep 4, 2012 8:50 PM
Re: [running-304] Are you aware of our upcoming Mile Time Trial? - Yes you should come! And I ran with you before on a Sunday. I'm sure you would do under 10 min with no problems. And it's a good starting point that you can use to measure yourself over the next year if you Kristin V. Jul 28, 2012 2:44 PM
RE: [running-304] Are you aware of our upcoming Mile Time Trial? - Okay... is this appropriate for people who have never done Dianne Jul 28, 2012 2:01 PM
FW: hey - hey this will change everything for you stop and see what could change your life im tired of thinking up new things to spend my earnings on Kristin V. Jul 27, 2012 10:24 AM
Are you aware of our upcoming Mile Time Trial? - A heads up that our annual Mile TT will be on Wednesday, August 8th this year.  In our third year, this will be the largest event yet.  As always, we offer a minimum of $150 in cash prizes, drawings for all kinds of cool things from our sp Richard F. Jul 20, 2012 4:56 PM
RE: [running-304] - hi, u got spam on your computer Kristi user 3. Jun 3, 2012 9:17 PM
(no subject) - Kristin V. Jun 3, 2012 5:58 PM
Meetup details changed: Intervals - I've updated this Meetup. For more details, see the full listing:­le4life/events/61252082/ When : Wednesday, May 2,[masked]: Richard F. Apr 30, 2012 11:22 AM
Wednesday training groups e-mail - Last week, for the first time, we let everyone that had RSVPed for intervals by Monday receive an e-mail listing which different groups would be available for their workout and who may be in their group. As we are starting to grow it wi Richard F. Apr 16, 2012 5:11 PM
Re: [running-304] 2012Seattle 1/2 Marathon Discount - I think, if you use this link and don't already have a zozi account, you can get another $10 off, making the half $29: Kay Mar 16, 2012 3:30 PM
2012Seattle 1/2 Marathon Discount - Leslie was thoughtful enough to pass this link on to me for those that know you would like to run this years Seattle 1/2 marathon. http:// Richard F. Mar 16, 2012 3:16 PM
RE: [running-304] Weather WARNING! - Dianne Feb 16, 2012 12:28 PM
RE: [running-304] Weather WARNING! - Hi, Can you please take me off the email l user 1. Feb 16, 2012 12:21 PM
Re: [running-304] Weather WARNING! - What class are you taking?  Tara has the same issue the last six months with a Wed. night class.  If you are interested in such things: Richard F. Feb 16, 2012 12:12 PM
RE: [running-304] Weather WARNING! - Dianne Feb 15, 2012 9:41 AM
Weather WARNING! - Forecasts show the best weather of the week for getting outdoors for some activity will be tomorrow. Here is your warning to bring your running gear along as you head out in the morning so you can drop by for the workout at the Hale track in th Richard F. Feb 14, 2012 9:01 PM
Re: [running-304] Are you a track fan? Want to see what track is all about? - Bill Moos did the U of O and Eugene a great service when he created the position for Vin Lalana! I'm guessing you are pleased with your 5K from Saturday?  Saw you were right at 9 min. mile pace.  Congrats! On Sun, Richard F. Feb 13, 2012 9:05 PM
RE: [running-304] Are you a track fan? Want to see what track is all about? - Sorry I missed you on Saturday Dianne Feb 12, 2012 4:29 PM
Re: [running-304] Are you a track fan? Want to see what track is all about? - The meet is at Dempsey Arena on the UW campus Dianne. The softball field is attached just to the NE of the blown up Husky Stadium. Dempsey is just to the north of the softball field along Lake Washington. Behind (East) of Bank of America Arena an Richard F. Feb 10, 2012 9:49 PM
RE: [running-304] Are you a track fan? Want to see what track is all about? - Richard, where is the m Dianne Feb 10, 2012 8:54 PM
Are you a track fan? Want to see what track is all about? - Why is it that hardly anybody goes to play football on Saturday, but most everyone will tune in for the College games on Saturday or the NFL games on Sunday? Why is it that 3,000 people will pay upwards of $50 to go run around Green Lake on Richard F. Feb 10, 2012 2:49 PM
Is the Winter 2 mile Grand Prix being held tomorrow? Sunday Run? - Still to be determined on the Winter Grand Prix in the morning. Check the CNW website for the latest.­.php/event Richard F. Jan 20, 2012 7:42 PM
Happy New Year!!!!!!!!!! - Did you make resolutions or Goals? New Year’s resolutions have been around since people raised a glass to toast one another during December holidays. People make resolutions because they’re fun, they seem worthwhile, and the Richard F. Jan 2, 2012 6:02 PM
Seattle Half/Full Marathons plus Winter 2 mile Grand Prix recaps - Quick recap on the Seattle ½ and Full Marathon as well as race #1 in the Winter 2 mile Grand Prix. It was not a bad weather day for the ½ marathoners, but the wind and rain arrived with gusto for the marathoners. Richard F. Dec 8, 2011 7:22 PM
Meetup details changed: Sunday Long Runs - I've updated this Meetup. For more details, see the full listing:­le4life/events/41041592/ When : Sunday, December 4, 2011 Richard F. Dec 1, 2011 12:19 PM
Winter 2-mile Discount now set! Need to take care of by Nov. 30th! - Alright! It is now so simple to enter the Winter 2 Mile Grand Prix at the RS4L 20% discount rate of $32 that I can say it’s as easy as pushing the button! Richard F. Nov 22, 2011 8:47 PM
Re: [running-304] 5:00 start tomorrow night/ Post Seattle Marathon meetup spot/Winter Grand Prix - Hi Richard, user 1. Nov 22, 2011 3:45 PM
5:00 start tomorrow night/ Post Seattle Marathon meetup spot/Winter Grand Prix - Special 5:00 Start Time this Wednesday We will be STARTING the workout tomorrow night at 5:00 p.m. Arrive early for warm up if you need to. Since many are doing the p Richard F. Nov 22, 2011 11:33 AM
Re: [running-304] Newsletter - Looks like all we need is a discount code to register online :) https://myeventregistrat user 6. Nov 16, 2011 11:46 AM
Newsletter - In this issue: Run Seattle For Life Jersey Poll Get Your Winter 2 mile Grand Prix Group Discount Upcoming Event VIEW IT Bring an extr Richard F. Nov 16, 2011 11:30 AM
Weak Week 1 Bracket Completed - On to the Jim Ryan Bracket! - Adam Ant's "Goody Two Shoes" has moved on to the Paavo Nurmi Bracket to face three other challengers that you can help determine in RS4L's "Favorite Running Song" competition. Winning with just a 50% rating, the Sebastian Coe bracket turned int Richard F. Oct 30, 2011 3:49 PM
Greatest Running Song? - Need some "live" music tonight? tomorrow? Here is your opportunity to catch some "live" tunes AND participate in the Run Seattle For Life Greatest Running Song Poll. Richard F. Oct 22, 2011 5:36 PM
Portland Marathon Recap/5 and 10K race opportunity on Oct. 29th - Mixed results, but nothing missing in effort and passion at the Portland Marathon on Sunday. Much was taken away from the race by the competitors and most everyone had big smiles on their faces afterwards at lunch (but that might have been more f Richard F. Oct 12, 2011 12:37 PM
Last call for Magnuson 5K in morning! - Looks like about 20 of us will be running in the morning.­le4life/events/33476062/ Groups will be running even or negative splits over th Richard F. Sep 23, 2011 6:52 PM
2012 San Diego Rock and Roll 1/2 and Full Marathon - Registration is set to open on Sept. 15th, 2011. It looks like we will have a group of 10+ RS4L members going to this event. If you would like to join us get entered asap, starting 9/15/11. You can get a reminder e-mailed to you Richard F. Aug 30, 2011 11:54 PM
RE: [running-304] Upcoming training plans - You are right. Thank you for the reminder ! I w Anne Aug 23, 2011 8:35 PM
Upcoming training plans - Quick note to let all know that we currently have groups finishing up training on Wed. nights for the upcoming Bellingham Bay and Portland Marathons. Of more interest to most of you would be our training for late Sept. and late October 5K's. Richard F. Aug 23, 2011 11:30 AM
New Meetup: Candy Cane Lane Run - Announcing a new Meetup for Run Seattle For Life Meetup! What : Candy Cane Lane Run When : Tuesday, December 21,[masked]:30 PM Where : Jen 5. Dec 18, 2010 8:03 PM
Winter 2 mile Grand Prix Entries - Richard F. Nov 30, 2010 10:00 PM
Meet up spot post Seattle 1/2 and full - Richard F. Nov 26, 2010 8:42 PM
Upcoming Running Options - Richard F. Nov 18, 2010 1:20 PM
Re: [running-304] Social Night - p { margin: 0; } I just checked and you should be up to date, minus $10, until November 1st. You had volunteered for that Magnuson r Richard F. Oct 4, 2010 9:18 PM
Re: [running-304] Social Night - BTW, I owe you money. Just so you know, I'm keeping track. I've been to 5 intervals and counting... I'll pay you every 6 meetups or so, and make it an even 20? jane On Fri, 1 Oct 2010, Richard Freeman wrote: > Please check out the polls section Jane Oct 1, 2010 9:04 PM
Social Night - Richard F. Oct 1, 2010 8:05 PM
Adjustment for Wed. Interval start time - Richard F. Sep 18, 2010 6:59 PM
Re: [running-304] Couple of quick notes on upcoming events: - Hi Richard, THANK YOU for changing the Wednesday time-that is AWESOME for those of us Jen 5. Sep 9, 2010 11:57 AM
Couple of quick notes on upcoming events: - Richard F. Sep 9, 2010 10:51 AM
Couple of quick notes on upcoming events: - Richard F. Sep 2, 2010 4:29 PM
Mile Time Trial coming up! Prizes and Drawings!!!!! - Richard F. Jul 25, 2010 8:20 PM
Phone # for Rock and Roll meetup connection - Richard F. Jun 24, 2010 2:25 PM
Re: [running-304] Post Rock and Roll Meet Up location - Thanks Richard! It's good to hear from you :) I'll look for you out there! Danielle Sent from my iPhone On Jun 22, 2010, at 8:33 PM, Richard Freeman Danielle Jun 22, 2010 10:09 PM
Post Rock and Roll Meet Up location - Richard F. Jun 22, 2010 8:33 PM
RE: [running-304] Time change for May 16 (Sunday) long run - Preview not available Alex M D. May 11, 2010 12:58 PM
Time change for May 16 (Sunday) long run - Pat, Kim, Jeff and others will be racing at Beat The Bridge on Sunday. We will meet a bit earlier than normal this week to be able to head down to Husky Stadium to see them finish! 8:15 meetup with 8:29:59 departure! Richard F. May 11, 2010 10:39 AM
Run Seattle For Life Weekend Results - Richard F. May 5, 2010 4:27 PM
Opportunity to race for free - INCLUDING FREMONT! - Richard F. May 4, 2010 8:37 AM
Wed. night post workout concert. - Richard F. Mar 21, 2010 7:31 PM
Live Music Tonight?????? - Jesse has scoped out a up and coming artist from Portland that will be appearing tonight (and Saturday) at the Scarlett Tree in Roosevelt. Many of the group were interested in showing up at the show tonight at 9 or 9:30 to enjoy some Richard F. Mar 5, 2010 11:22 AM
A Night On The Town Valentine's Event -­le4life/calendar/12396781/ Richard F. Jan 22, 2010 4:33 PM
Planning Meeting on Saturday morning - This is to let you know that you are invited to a meeting to evaluate development regarding the growth of Run Seattle For Life Running Club. It will be held at: Wedgewood Top Pot Donuts [masked]th Ave NE Saturday, Jan. 23rd, Richard F. Jan 21, 2010 5:17 PM
Grand Prix #2 Results and Pics - Some really nice racing at the Winter Grand Prix 2 mile series race #2 on December 19th at Magnuson Park. This race was on the road course, which is an actual 2 mile course. Run Seattle For Life had 15 participants and four of those moved into the Grand Richard F. Jan 3, 2010 8:37 PM
Deadline for Lowest Eugene Marathon Weekend Rates - THE BASICS: $100 non-refundable deposit and completed entry by 12/28/09. Locks in entry, three nights double quad accommodations, carbo load dinner, transportation from Seattle to/from/around Eugene. RS4L marathon price of $215, 1/2 ma Richard F. Dec 17, 2009 3:37 PM
Nookachamps 1/2 marathon, 10K and 5K race discounts - January 16th in Mt. Vernon. Eugene Marathoners will be running the 1/2 as a marker for their marathon preparedness. The 5K and 10K were newly certified as of last year and offer possibilities for those looking for a shorter race or preparation for the E Richard F. Dec 13, 2009 5:46 PM

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