Trip
Frontcountry Trail Run - Golden Gardens
*Morning* speed conditioning workout. Join us for a morning conditioning run at Golden Gardens. We will be doing an interval workout at the Golden Gardens "track".
- Thu, Aug 12, 2021
- Foothills Trail Running Committee
- Trail Running
- Adults
- Easy
- Mileage: 6.0 mi
- 4 (6 capacity)
- 1 (2 capacity)
- Cancellation & Refund Policy
We will meet at 7:00am at the south side of the Bathhouse. This is technically "Miri's Cafe" but it isn't open right now.
We will be doing an interval workout around the Golden Gardens "track". This is a speed workout where you should be going 80-90% of your max speed for 5-11 intervals of varying distances. You should take a break for 30s-2min after each interval. This is a good opportunity to work on your form and pacing.
Format:
- Warmup (~1 mile)
- 3-5 Running drills
- 1 interval as a group
- Remaining intervals at people's own paces
- (optional) Cool down (~1 mile)
The track is about 1/3 of a mile per a lap and we will be doing the following pyramid with 1-2minutes in between each interval.
Number of Laps per interval:
1/2 - 1/2 - 1 - 1 - 2 - 3 - 2 - 1 - 1 - 1/2 - 1/2
If this is your first time doing speed work, you should probably either only go up and not down (stop after doing 3 laps) or have your pyramid only go up to 2. Do whatever feels right for your body, and do not try to push through pain.
This is not a formal track and it is a little rough with potholes in some places, so please be careful.
Conditioning workouts take anywhere from 1-1.5h. We will never be more than a half mile away from the cars, so you do not need a running pack unless you want to wear it for training.
There are bathrooms and water fountains at the park.
Golden Gardens
-
Seattle City Map
MapTech Seattle and Lake Washington No. 101 - See full route/place details.
Required Equipment
- The Ten Essentials
- Sturdy running shoes
- (Recommended) Post workout protein snack
- (Recommended) Post workout recovery drink (something with electrolytes)