Track Speed Workouts

5:45 AM-- RBC/RRC Sport Club TRACK TUESDAY AM Track Run Workout 7/14 – speed day  --  SD (socially distant) Repeats 5:45 AM

DUE TO HEAT AND LATER HOUR CROWDS WE’LL SETTLE BACK IN AT 5:45 AM FOR THE START. 

COVID 19 Protocols for the TRACK

1. By now everyone should know the symptoms.   If you or anyone in your household are experiencing even a single symptom please do not come to the track. 
2. Please do your best to maintain safe social distancing (6 feet).
3. Masks won’t be required as we will be outside and should be able to maintain a safe distance.  That said, please feel free to wear one or wear a gator style around your neck to pull up as needed. 
4. Avoid lapping runners unless you are two lanes away.
5. No snot rockets or spitting in the track or field area.  If you need to do this please go to the fence and direct the projectiles away from the track into the grass.
6. If you bring a water bottle, please make sure that it has your name on it or something distinguishable so we don’t pick up the wrong bottle.

The workout plan for now is to set up lane assignments and staggered starting to ensure that we are distanced in the lanes.  We’ll use the 200 and 400 starting zones for 200 and 400 repeats and the field for 100 striders.  The track will accommodate 12 runners in lanes at one time, 12 on the field and flights of 3 on the access road hill, so we can have lots of runners doing different things at the same time.  (This leaves the two outside lanes open for runners not doing the workout.)  On the track we’ll be going on the whistle running the repeats together and walking or stretching the intervals (recoveries) in your starting zone.   This will largely resemble a college or high school track practice.  Where and how we line things up will depend on how many people show up for the workout and the wildcard is if people show up to use the track who aren’t part of this workout.  We will use the club concept of pod leader to help coordinate the starting line ups, safe social distancing and teeing up runners in their starting zones for the whistle (or coordinating striders on the field, or pods of hill repeat runners).

If runners are on the track when we arrive, please leave lanes 1 & 2 open for them. 

For the time being we’ll only hold one track workout per week:  Track Tuesday Speed workout day.  5:45 AM

 (All levels of runners are welcome.  Workouts and pace can be modified.)

Location:  RHS Track 5:45 AM:

1. Socially Distant Warm up laps clockwise direction on track stagger in lanes and form several rows ~ 1 mile
2. Dynamic Warm-ups on the field 50 yard line (5 mins)
3. Warm up lateral/stabilizer drills on the field ~ 0.1 miles
4. Speed work on the track:
   1. 4 x 100  P just a little faster than jogging R = jog 100  ~0.5 miles
   2. 4 x 200  P 10K  R = jog 200   ~1 mile
   3. 6 X 400 P 5K      R = 60 second walk/stretch  ~1.5 miles

1. Cool down laps  [work in 4 X 100 backwards jog in final 800] ~ 1 mile
2. Lateral drills and static stretching (10 mins)

Total run distance ~ 5.1 miles

Weather.c  is forecasting a 5% chance of precipitation and 63 degrees at 5:45 AM.