Tomorrow (Monday, 5/28) we will be distributing the first 4 weeks of the August and September Tunnel Marathons as well as the Chicago Marathon for those of you who I have received a training plan questionnaire from. Yon has not had a chance to go over the training plans with individuals yet so they're not perfect, however, these first 4 weeks are still in Base Phase and are fairly general - once we get everyone registered for next season (hopefully opening within the week) we will distribute full training plans.

Training Plan Questionnaire

If you are training for Tunnel Vision (August), Tunnel Light (September), Chicago, the FULL at the Snohomish River Run, or New York next season and have no already filled out the questionnair, please fill it out ASAP so I can start to put together your training plan templates as Yon and I finalize the training plan for next season.

The Questionnaire can be accessed at: https://goo.gl/forms/dU5A8QXcFfwB5Pif1

Torchlight 5k & 8k Discount Code

Use the code Cascade10 to save 10% on the registration fee for the Torchlight Run.

https://www.seafair.com/events/2018/torchlightrun

Save the Date: End of Season Party

Based on the poll of the group, we have decided that we will be hosting our end of the season party on Saturday, July 7th. Please note this is also the start date for next season so we will be hosting some sort of event in the morning as well.

This plan does take up most of your Saturday, and we apologize for that, but hopefully no one minds too much because both events should be a lot of fun. Family are also welcome to attend both events if that helps you convince your loved ones to let run club dominate your weekend plans.

Weekly Workout

This week will be our last workout of the season. We will be running 2 min intervals with 1 min of recovery in between. The goal is to run the intervals at approximately 10k effort to help our body get used to turning the legs over a little faster when they're tired. This can help with being able to dig deep and stay on pace in the second half of longer races.

Open Training Plan in New Window

Communication

Contact Info

Yon Yilma, President/Coach

cascaderunclub@gmail.com

Regina Joyce, Coach

reginamjoyce@gmail.com

Sayaka Yoshinaga, Coach

sayaka@superjocknjill.com

Katie Tougas, Team Manager

katiet.crc@gmail.com

Team Communication App: TeamReach

We use an app called TeamReach to help manage team communication. This app allows coaches to send push notifications to your phone with time sensitive information (practice cancellations, location changes within 24 hours of event, etc). This app will also allow safe and secure messaging between coaches and athletes/parents without the need to exchange phone numbers. We highly encourage all athletes to download this app to stay up to date on training announcements. Parents/guardians are also welcome to join our group.

How to Install TeamReach: