This Week's Runs - Week of July 23-29

Here are this week's runs. Congratulations to everyone who ran the Ragnar Relay this past weekend! We're getting into the dog days of summer now, where we're not really training for any specific race. The runs will continue, though, because we all want to stay in shape for summer! These will also be posted as Facebook events in the Seattle Anti-Freeze Runners Facebook Group.

Tuesday, July 24, 7:00 PM:
Tuesday Track Workout at Roosevelt High School
Our workout this week is 400M repeats. We'll also have an option for those that don't want to do speed work. This event has really started to take off over the last month, so come check it out!
Address: 1410 NE 66th St.

Thursday, July 26, 7:00 PM:
Thursday Social Run from The Park Pub!
Come out and join us for our weekly Thursday Social Run! We meet at 7pm at the Park Pub, run around Greenlake, and head back to the pub for friends and fun! Some of us are fast. Some of us are slow. But all of us are awesome! Come join the Anti-Freeze runners to make new friends and running partners, and get your sweat on!
Address: 6114 Phinney Ave. N.

Saturday, July 28, 9:30 AM:
Saturday Morning Easy Run from The Attic!
If you come to this week's Saturday Morning run, you can heckle Matt, as he is turning 40 on this day. You can run as much or as little as you want. We know all the way-points and can insure that you run the distance you want to run. Afterwards, stay for brunch at The Attic! It would be great to see some of you who haven't been out for awhile.
Address: 4226 E. Madison St.

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.

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Have a great week!

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!

This Week's Runs - Week of June 25-July 1

Congratulations to everyone who ran this past weekend! Now that this year's RnR is behind us, it's time to starting thinking about what's ahead. This group will have an organized program for the Seattle Marathon in November. In addition, many of us are on Ragnar Northwest Passage teams, so we'll be having some training sessions geared towards that in the first part of July.

Here are this week's runs. These will also be posted as Facebook events in the Seattle Anti-Freeze Runners Facebook Group.

Tuesday, June 26, 7:00 PM:
Tuesday Track Workout
Meet at the Roosevelt High School track on the north "bleacher/steps". Warm-ups start at 7:00.
Address: 1410 NE 66th St.

Thursday, June 28, 7:00 PM
Thursday Social/Beer Run -- Pizza Style!
Meet at Ridge Pizza this week for our usual jog around Greenlake followed by some pizza goodness!
Address: 7217 Greenwood Avenue N.

Saturday, June 30, 9:30 AM:
Saturday Morning Run + Breakfast from Matt's house.
We did this once last year and it was a lot of fun. You're invited to this even if you don't know Matt! We'll run down and around Greenlake (6.5 miles -- shorter options available as well) and then cook up breakfast for everyone! Eggs, bacon, toast, taters, pancakes... we'll have it all!
Address: 1934 N Northgate Way

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!

Good luck to all runners tomorrow! Here are a few pre-race tips.

First of all, GOOD LUCK to everyone running the Seattle Rock & Roll Marathon and Half Marathon! If this is the first time you've ever run a race like this, here are a few tips:

1. Have everything ready BEFORE you go to sleep tonight! Here's a minimum checklist of things to remember:
• Make sure your bib is pinned onto the shirt you're wearing for the race tonight! This is the first bullet item for a reason. There's nothing worse than scrambling around looking for safety pins the morning of a race. Get this done this evening so you can have a less stressful morning tomorrow.
• Make sure you have everything you're going to wear laid out and ready to go. Better yet, try everything on tonight just to make sure you have it and it fits/feels comfortable.
• Get all of the nutritional things (Gu, Shot Blocks, special drinks, etc.) that you're going to bring tomorrow all ready to go tonight! You don't want to be racing around the house looking for things tomorrow morning. Trust me on this.
• It's raining. Be prepared. Keep up with the latest forecast here. Know what works well in the rain? A garbage bag. Poke a hole in the bottom of the bag for your head and two holes on the sides for your arms and you've got an instant poncho that you can throw away right before the race.
• Did I mention that it's raining? Don't forget to put the body glide in a place where you'll see it (and remember to use it) in the morning. Enough said on that.
2. Hydrate, hydrate, hydrate! Haven't been drinking water today? Go get some now.
3. Eat a simple dinner tonight. Tonight is not the night to try that new seafood restaurant! A group of us are meeting at the Spaghetti Factory at 5:30 this evening. Join us! For more information, see the wall of this event. Also, remember that alcohol dehydrates you. Just saying.
4. Set 2 alarms. Coordinate with a buddy and call each other in the morning, "just in case".
5. This is the 4th Rock & Roll Marathon/Half Marathon in Seattle, but it's the first that starts/ends at the Seattle Center. While this means that we don't have to bus down to that cluster____ in Tukwila, keep in mind that it will still be messy down by the Seattle Center. Here is a list of street closures. Give yourself extra time to get there, and then give yourself an extra 5 minutes beyond that.
6. Most importantly, HAVE FUN!

If you would like to add anything to this, please leave a comment!