Ragnar Team Prediction Spreadsheet

For all of you running Ragnar this weekend, you may wish to take advantage of a spreadsheet that the Anti-Freeze Runners team has utilized for the past 4 years. This year's version is finalized, and can be downloaded here.

A few quick tips on how to use it:

• Only modify fields that are light red. All of the rest will automatically update.
• Changing pace times is a bit of a pain and is not very intuitive. You have to click on the cell with the runner's pace and then modify it in the function window. So for example, to change runner 1's pace, you would first click once on cell C2. You'll notice that the function window (which is the narrow horizontal textbox at the top of the screen) will show 12:08:00 AM. Let's say your first runner has a 10K pace of 7:45. You would modify the function window to show 12:07:45 AM.
• It is not necessary to "sandbag" your runners' 10K times. The spreadsheet takes into account many factors when figuring out adjusted pace times, including the difficulty of the legs, the "fatigue factor" (in other words, runners are assumed to be slower by their 3rd leg) and even the weather!

If you are having any trouble making this work or need help on some of the more advanced features, contact Matt at mjwinberry [at] gmail [dot] com. Good luck, and come say hi if you happen to see team "Fourth Time's A Charm... That's What She Said!"

This Week's Runs -- Week of July 16-22

Here are this week's runs. No Saturday morning run this week due to the Ragnar Relay. These will also be posted as Facebook events in the Seattle Anti-Freeze Runners Facebook Group.

Tuesday, July 17, 7:00 PM:
Tuesday Pre-Ragnar EASY Run
No track workout this week, but for consistency's sake, we'll still meet at the RHS running track at the base of the green and gold "bleacher/steps".
Address: 1410 NE 66th St.

Thursday, July 19, 7:00 PM:
Thursday Newbies Run from St. Andrews Bar & Grill!
Newbs! Have you been thinking about coming to a run for a while, but just haven't wanted to commit? Perhaps you were worried about being too slow, or not knowing anyone? Or maybe you just have runner's performance anxiety??? Well fear not! This Thursday is devoted to YOU! All new runners are encouraged to come out and meet the group. We'll take a slow (as slow as you want!) pace around the lake, then meet back at St. Andrews after the run! Join us! Meet at 7pm in front of St. Andrews. We'll run around the lake on the inside loop - clockwise! Looking forward to seeing all your new smiling faces!
Address: 7406 Aurora Ave N.

GOOD LUCK to all of the teams running Ragnar this weekend!

We'll do our best to keep these in synch with the Facebook group. If there is a discrepancy, the schedule of events on Facebook is correct.

Help us grow the group! Click the "+1" logo below:


When you do this, it drives up our rank on Google, thus making it easier for people to find this site.

You can also follow us on Twitter:

Follow @SAFRunners


Have a great week!

This Week's Runs - Week of July 9-15

Here are this week's runs. After last week's craziness, we're back to a little bit more of a normal schedule this week. These will also be posted as Facebook events in the Seattle Anti-Freeze Runners Facebook Group.

Tuesday, July 10, 7:00 PM:
Tuesday Track Workout
Meet at the Roosevelt High School track on the north "bleacher/steps". Our workout this week is 400M/800M/1200M/full recovery/1200M/800M/400M. There will also be an easy run option for those that don't wish to run the track workout. We did this this past week and it worked out very well.
Address: 1410 NE 66th St.

Thursday, July 12, 7:00 PM:
Thursday Social Run from The Atlantic Crossing Pub!
It's that time again - time for the Thursday Social Run! We've had LOTS of new people coming out lately (thanks for the assist sunshine) and all of you should join us! We'll run to the lake, around on the inside loop, and back to the pub. About 3.5 miles total. Some of us run fast, some of us run slow, but all of us are fun! See you Thursday!
Address: 6508 Roosevelt Way NE

Saturday, July 14, 9:30 AM:
Saturday Morning Easy Run + Brunch from The Attic!
Nothing fancy this week, just an easy jog down Lake Washington Boulevard and back. Meet at our usual spot in front of The Attic. Many of us will be tapering before Ragnar, so a slow jog it is. All distances are available, as we know where the "turn around points" are for just about every length. Brunch afterwards at The Attic. We haven't done this in a while! Come eat!
Address: 4226 E. Madison St.

We'll do our best to keep these in synch with the Facebook group. If there is a discrepancy, the schedule of events on Facebook is correct.

Help us grow the group! Click the "+1" logo below:


When you do this, it drives up our rank on Google, thus making it easier for people to find this site.

You can also follow us on Twitter:

Follow @SAFRunners


Have a great week!

This Week's Runs -- Week of July 2-8

Here are this week's runs. For those training for Ragnar, we have 2 runs on Saturday so you can get a feel for what it's like to run on short rest. Also, with the holiday on Wednesday, we've expanded Tuesday's run a bit due to the fact that it's not a school night. With the First Thursday Adventure Run also happening this week, you have a lot to choose from! These will also be posted as Facebook events in the Seattle Anti-Freeze Runners Facebook Group.

Tuesday, July 3, 7:00 PM:
No School Night Tuesday Run
Meet at the Roosevelt High School track on the north "bleacher/steps". There will be 2 runs offered: Our regular track workout (800M repeats) and a 3-4 mile easy jog through Ravenna Park. Afterwards, we'll head to the Atlantic Crossing Pub for some food, beverages and socializing.
Address: 1410 NE 66th St.

Thursday, July 5, 5:45 PM:
First Thursday Adventure Run from Road Runner Sports!
Win fabulous prizes just for running! Road Runner Sports puts on an adventure run every first Thursday of the month. During the run, you go to various venues and pick up raffle tickets. After the run, you turn in your tickets for a chance to win prizes like running shoes and whatnot. If you Pre-register beforehand for free, you'll receive a voucher for a $1 beer after the race, and you'll get the map emailed to your phone. The run starts at 6:00, but it's highly encouraged that you show up early in order to collect your run packet. Facebook event pending.
Address: 7020 Woodlawn Avenue NE

Thursday, July 5, 7:00 PM:
Thursday Social Run from Turnpike Pizza!
For those of you who can't get off of work in time to make it to the Adventure Run, we'll still have the regular Thursday evening social run. Meet at Turnpike Pizza this week for a jog around the lake and then pizza afterwards! Runners participating in the Adventure Run are welcome to join up for pizza as well.
Address: 6900 E Green Lake Way N

Saturday, July 7, 9:00 AM:
Saturday Morning Ragnar 2-fer from Kerry Park.
This will serve as our normal Saturday morning run (note the earlier start time of 9:00 AM). For those of you running Ragnar, we're doing 2 runs on this day in order to give you an opportunity to feel what running on short rest feels like. Our route is the Queen Anne Loop, which is 5 miles.
Address: 211 W Highland Dr

Saturday, July 7, 3:00 PM:
Saturday Afternoon Ragnar 2-fer from Greenlake.
Our 2nd of 2 runs will be around Greenlake. Since Saturday afternoons can be difficult traffic and parking-wise, we'll meet at the Roosevelt High School running track, where there is plenty of free, easily accessible parking. Our route will be down to, around and back from Greenlake (approx. 4 miles).
Address: 1410 NE 66th St.

We'll do our best to keep these in synch with the Facebook group. If there is a discrepancy, the schedule of events on Facebook is correct.

Help us grow the group! Click the "+1" logo below:


When you do this, it drives up our rank on Google, thus making it easier for people to find this site.

You can also follow us on Twitter:

Follow @SAFRunners


Have a great week!