Tuesday Night Workouts

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Join us for our Upcoming workouts!

All paces welcome

Contact: spencerwalshrunner@gmail.com

What's happening

We started the CNW Tuesday Night Workout Group back on March 13th, 2018. So far so good. Many great efforts out on the track and tons of improvement. The group is free and open to the public so tell your friends and come get a workout!

Schedule

6:15-6:30 p.m.: Warm up jog on track (jog opposite direction maybe) and surrounding area

6:30-7:00 p.m.: Interval workout on the track (longer workouts may go until 7:15 or 7:30pm, especially when we do tempo and hill combo workouts). Most workouts are ~3 miles total in length.

7:15-7:30 p.m.: Strides, cool down jog, and stretching or later depending on workout

6:00ish-6:15 and 7:30-7:45ish: Office hours! Feel free to come ask the coaches questions about training or life :).

Location

Workouts are at the Roosevelt High School Track 1410 NE 66th St, Seattle, WA 98115.

Parking

The parking lot at Roosevelt High School is typically open for public parking during the scheduled workout time. During school events the parking lot can be crowded, but plenty of street parking is available nearby.

What to Bring

We recommend bringing a stop watch, water, electrolytes, layers to prepare for the weather, and a change of clothes for after the workout.

Coach Spencer Walsh |  Bio   Coach Ashley Nichols |  Bio

Coach Spencer Walsh | Bio

Coach Ashley Nichols | Bio

MEET THE COACHes

This group will be led by Club Northwest members Spencer Walsh and Ashley Nichols. Read Spencer's bio and Ashley’s bio Feel free to reach out at with any additional questions at spencerwalshrunner@gmail.com and anicholsxcr@gmail.com. Please allow 24 hours for a response. 

Upcoming Workouts

2019 is here!

If you are training for a specific race or distance - please let the coaches know! They can help to modify the workout for your needs to provide training guidance.

The coaches would like to remind all athletes to remember to take a week or two off every 12-16 weeks (no running no biking no nothing!). Progress is both the combination of stress and rest!

August

The sun has arrived! Remember to bring a water bottle and to hydrate before, after, and during workouts. The water fountain at the school IS working again!!! This month the focus will be on pre-season cross country and fall marathon prep! High temperatures mean that workouts will be more effort-based than time-based. Ever wonder how much heat can slow you down? Check this calculator out: https://runnersconnect.net/training/tools/temperature-calculator/ .

August 20th

Workout #31:

Ravenna Long Hills

This week’s workout will be 3-4 x Ravenna Long Hills (~.75), with the downhill jog as rest. The Ravenna Long Hill starts at the softball field by 55th street, and ends at the park sign by Brooklyn Ave.

August 13th

Workout #30:

Tempo Time

This week’s workout will be 2 x 8 minute tempo, with 1.5 minutes rest. After the tempos, take 2-3 minutes rest, then we will run 4 x 1 minute hills up 11th street, and the rest will be jogging back to the start of the hill.

August 6th

Workout #29:

1200s

This week’s workout will be 4 x 1200m, with 2-2.5min rest. Temperatures look to be in the mid-80s, so we recommend pacing this workout closer to half marathon pace, and cutting down to 10k only if you feel good and in control. Sun and heat will slow you down - so this workout will be more of a mental exercise than about hitting paces.

July 30th

Workout #28:

400s

Bread n’ Butter workout tonight: 8-10 x 400m with 90s rest (or full rest, 60s 400m = 60s rest). Most of you will run these around 5k to 3k race pace, and those who are super fit should be 3k to mile pace.

July 23rd

Workout #27:

Hills

We are going to take a break from the heat and head to Ravenna to run some hills! The workout is 6-8 x 2min hills, the rest will be a light jog back to the start of the hill. Also - Ravenna’s water fountain is working, and is located at the top of the hill.

July 16th

Workout #26:

Up Ladder

This week’s workout is 4 x 200m, 2 x 400m, 800m, 1200m, 1600m with equal rest (if you run the 800m in 3 mins, 3 mins rest). The pace for these should be around 5k or under for each rep, but with the main goal of the workout to be as close as possible to 5k race pace for the 1600m.

July 9th

Workout #25:

800s

Back to straight reps this week! We will be running 5-6 x 800m @10k pace, with 2 mins rest. The goal of this workout is to run each rep at the same pace, which should be very doable at 10k pace (feel free to cutdown the last 1-2 reps to 8k/5k if you feel good).