SET GOALS.
MAKE FRIENDS.
HAVE FUN!
Ramp up to running, improve your technique, set a personal record, or just enjoy running with good folks.
Our running group welcomes all comers: from the just-off-the-couchers to ultra-folk; from walk-runners to speedsters; from competitive-minded to chatty.
We do track workouts on Wednesdays at 6:30pm at Garfield track, and group runs most Saturdays at 9:30am. Group runs take place on Duwamish lands and explore a different neighborhood each week and include varied terrain, lovely vistas, parks, public art and little-known Seattle sights and history. Choose your distance. We provide a map, directions and orientation. Whether you actually run with others of your pace or solo, we always finish at a cool café where we can geek out about all things running.
Choose a punchcard for Wednesday and/or Saturday runs, or get more support with a run coaching package that includes all runs, online training and occasional in-person sessions.
RUNNING RX PACKAGES:
Running 10-Punch Card $150
Running Rx 3-Month Coaching $125/month
Coaching Package Details:
Start anytime, ideally a 3-month lead-up to your main event, or if you’re not event focused, to bring you safely up to running speed.
- Build to 5K, or improve your time
- Build to 10K, or improve your time
- Build to Half Marathon, or improve your time
- Marathon Ultra option available (4-6 months)
- Wednesday 6:30pm Workouts at Garfield Track – specific to your goal
- Saturday 9:30am (most weeks) varying locations/terrains and distance options
3-month program includes:
Weekly Training plans with detailed, pace-specific additional workouts using Training Peaks software. These will include the different types of runs you’ll need to get stronger and meet your goal (easy runs, endurance runs, specific pace endurance, speed intervals, etc) and with particular attention to how much of each type of run to do.
Running Technique/Strength & Injury Prevention session offered monthly (may include visit to PT clinic for runner-specific evaluation and strategies)
A monthly 1-on-1 session however you want to focus. These could be workouts, or to plan refine training/race planning, or to go more in depth with nutrition, strength training, etc.
Okay? Let’s Move!
JIM
GOAL:
Compete in an aggressive yearly schedule of events including obstacle races, ultra runs and triathlons
CHALLENGE:
Manage training within a tight schedule of work, family and weekly soccer games. Monitor intensity and recovery to avoid overtraining. Keeping debilitating rheumatoid arthritis at bay on a daily basis.
PREPARATION:
Rachel designed a program that balanced all training disciplines. Biking and swimming helped me recover from running. Strength workouts made me faster and better able to run long.
SUCCESS:
Finished 4 triathlons in spite of being a “terrible swimmer”. Finished 10 ultra runs including a 62-miler at age 62. Achieved a personal best marathon time at age 63.
JANET
GOAL:
Go from a non-runner to a multi-half marathoner with a side trip of a broken foot. I considered giving up running!
CHALLENGE:
Maintaining mental focus and fitness habits in spite of discouragement.
PREPARATION:
Thankfully, Rachel was encouraging and supportive; she gave me a solid plan with a lot of options to build strength and keep running fitness while my foot healed.
SUCCESS:
When the doctor cleared me to run again, I was ready physically and mentally.
