Only One Long Run This Weekend

We will only be hosting a Saturday long run this weekend due to the Superbowl being on Sunday. We will be running at the Redmond Watershed at 8:00am and we hope everyone can make it!

Race Survey

Please take a moment to fill out our survey for this season’s focus races. We will be using the results of the survey to know where to best allocate our resources for race weekends as well as to help make team accomodations for race weekend (dinner reservations, hotel reservations, discount codes, etc).

Survey can be accessed here: https://goo.gl/forms/xedUqkbwEj2BHuSn2

Magnuson Series: President’s Day Weekend

Speaking of our race schedule - our first race of the season will be the Magnuson Series over President’s Day Weekend (Saturday, February 16th).

If your goal race for this season is a half marathon, Yon would like you to sign up for the 5k distance.

If your goal race for this season is a full marathon, Yon would like you to sign up for the 10k distance.

We have reached out to the race to try and secure a discount code for the race but have yet to hear back - hopefully it will be coming in the next few days.

Schedule Changes:

North Monday Night Ambassador Led Recovery Run

Please note that the North practice group Monday night Ambassador Led Recovery Run will now start at 6:30pm. We are hoping more people can make it to this time slot after work vs the original 6:00pm start time.

Seattle and Eastside Wednesday Workouts

Seattle and Eastside Wednesday workouts will now be held at 6:15pm vs 6:00pm in order to match the time of the Recovery Runs held on Monday/Tuesday.

St. Patrick’s Day Dash Discount

For those who have not signed up for the St. Patrick's Day Dash yet we just finalized our team discount with them yesterday.

Our team discount will reduce the registration to $30/person and can be used for friends/family members who want to join us at the run as well. Please note that if you register as a part of the team Yon will be the one picking up all of the race packets the week of the event - you will not be picking up your packet. We will have race packets at the later practices that week as well as at the team warm up before the run.

Scroll down to the last option to register as an Individual Team Member and then select CASCADERUN as your team name during the registration process.

If you have already registered I would maybe reach out to info@stpatsdash.com to see if we can get you added to our team as there is a friendly competition to see who can register the largest team.

Viaduct 8k

Good luck to everyone racing the Viaduct Race this weekend - we’ll miss you out at the Watershed but can’t fault you one bit for taking part in this run. We hope you have great weather and enjoy running on the Viaduct one last time!

Be Prepared for Winter Running Conditions

We recommend having a “gear bag” stashed in your car so you’re prepared for anything mother nature might throw at us. We definitely recommend a head lamp and some sort of reflective gear for your personal safety. In addition to that, items like rain jackets, gloves, a towel, extra socks, and a dry sweatshirt may also make your life better during and after a cold rainy workout.

FREE Nutrition Consult from Experience Momentum

For those of you who were not present at our kick off event on Saturday, the new registered dietitian, Joanna, is offering Cascade Run Club members a FREE 30 minute nutrition consult (typically the free consult is 15 minutes). This is an extremely generous offer. So, if you are looking for some help with fueling for a specific race, how to best recover from workouts/long runs, or broader nutrition related info please set up an appointment with her. EM can also run a quick benefit check for you to see if you have other nutrition appointments covered (they say most people do and don't know it).

Team Communication

Private Facebook Group

Our team FB group is used for less formal communication (setting up additional runs if you can't make it to practice, setting up carpools to practice or races, sharing photos from practice/events). We will also post reminders and announcements here as well. If you are not a Facebook user don't worry - all time sensitive announcements will come out via TeamReach and email.

https://www.facebook.com/groups/CRCseason10/

Weekly Workout

This week we are switching to tempo runs for the weekly workout.

Tempo Runs should be run be run at approximately 10k effort or 8 effort scale and will be longer in duration than our Fartlek runs from last two weeks. The recovery component is simply "active recovery" and can either be a jog or a fast walk - no specific pace.

Open Training Plan in New Window