5:45 AM-- RBC/RRC Sport Club Tuesday AM Track Run Workout – 10/13 – Reverse ladder
COVID 19 Protocols for the TRACK
- 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.
- Please do your best to maintain safe social distancing (6 feet).
- 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.
- Avoid lapping runners unless you are two lanes away.
- 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.
- 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:
- TBD 2021…
- If you learn of any real race, please let me know
(All levels of runners are welcome. Workouts and pace can be modified.)
Location: RHS Track 5:45 AM:
- Warm up laps clockwise direction on track ~ 1 mile
- Dynamic warm-up (5 mins)
- Tempo work [2 X 50 skipping, 2X 50 butt kicks] ~ 0.5 miles
- Ladder: 1600, 1200, 800, 400 w 400 recoveries [P = Desc from M > 10K] 3.5 miles
- Cool down laps clockwise [work in 4 X 100 backwards jog in last two 400’s] ~ 1 mile
- Lateral & Balance drills, static stretching and core work (10 mins)
Total run distance ~ 6 miles
Weather.c is forecasting a 75% chance of precipitation and 52 degrees (feels like 49) at 6 AM. (windy – dress warmly)
As always, feedback and workout suggestions are encouraged and appreciated.
