Wednesday, January 26, 2011

Be sure to check the training runs schedule for this week's meeting place in Ballard.
Try to carpool if you can.

Great job at the track last night. Here was the workout, so you can log it:

1 mile warm up
3 x 400 @ mile pace -10 sec / per quarter

2 min rest between each

2 x 800 @ mile pace -5 sec / per quarter

1 min rest between each

1 mile @ goal pace -30 sec OR average pace from last week.

1 mile cool down

Saturday, January 22, 2011

Saturday run 1/22-Seward Park

Nice job running the hills today.
We all set off at a pretty fast pace. We can break into more pace groups next time, so people don't feel pressured into going faster than they want to.
Beginners ended up at about 6.2 miles, and intermediates were at about 7-7.5. Sorry for that. I think I underestimated how much mileage the hills would add.
Get out for a long walk or ride tomorrow to get your legs moving.
See you at the track on Tuesday.

Thursday, January 13, 2011

WEEK 2-How to track your mileage

This Saturday you'll be on your own for the run. If you don't have a fancy watch to tell you how much mileage you've covered, try one of these sites: (also available on iphone)

There are others too which are also free. On a computer, you can go to the site and map out your route prior to doing the run. Once you know your pace, it gets easier to guestimate how far you've gone, but don't confuse your track or race pace with your out for a run pace.

You absolutely do NOT have to buy a fancy $300-$400 watch. If you love the whole- how fast, how far, how much elevation, etc, they can be useful training devices. If I had a choice, these watches would only come out for key runs (tempo, goal pace, races) and be left at home otherwise. People can get hung up on the data and forget to enjoy the running. Also, early performances can be depressing when compared to how you were doing prior to the last event you trained for.

For the track, I would like you to have a simple watch that has a timer and maybe a lap setting. You can get these at Bartell's for under $25, or you already own one. And if you have a Chinook book, there's a coupon you can use.

Remember to LOG your workouts! It can be really rewarding to look back at a full book.

Saturday, January 8, 2011


Hi everyone! It was great to meet all of you today and to get out in dry conditions. You can check this blog to see where Saturday workouts will be (most of them are also listed on your paper), find links to running related articles, pictures of our training, and of course to write your own posts.

Registration for the Mercer half is now open. It is $60 for half runners and $35 for the 10k. Run twice as far +1 mile, and you save! In addition to online registration:
you can also register at Fleet Feet in capital hill or Jock and Jill. More stores with registration forms are listed on the website. You might save a 2-3$ fee by doing it at a store.

In the meantime, we'll see you at the track on Tuesday at 6:30 pm. If you ever want to do a make up or extra track session, I'll be on the track once a week doing my own workout. Feel free to do the workout I'll be doing myself at my pace or yours.

Happy running!
rachel (x2)