Track Tuesday Run

5:45 AM-- RBC/RRC Sport Club TRACK TUESDAY AM Track Run Workout 9/22 – step down set

Break out the gloves!!

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.

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

PLEASE SIGN UP FOR THE WORKOUT HERE:    https://rbsc.wildapricot.org/

UPCOMING LOCAL EVENTS/ RUNS/ RACES: 

• Run for the Cows                                    moved to May 2021

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

Location:  RHS Track 5:45 AM:

1. Warm up laps clockwise direction on track ~ 1 mile

1. Dynamic stretching (get good and warmed up to avoid hammy strains)
2. Drills normal direction on track [ 2 X 50 skipping, 2 X 50 Butt Kicks] ~ 0.5 miles
3. Main interval set (a “Marquis de Sade Step-down Set”):
   1. 400 @ 5K race pace 
   2. 400 Recovery (be sure to take the recoveries slow)
   3. 300 @ one-mile pace
   4. 300 Recovery
   5. 200 @ slightly faster than one-mile pace
   6. 200 Recovery
   7. 100 @ fast strider pace
   8. 100 Recovery – fine to walk this one

• 3 times through 
• ~3.75 miles 

1. Cool down laps back to clockwise direction  [work in 4 X 100 backwards jog on straights during last two 400’s] ~ 1 mile
2. Lateral drills and static stretching (10 mins)

Total run distance ~ 6.25 miles