Track Tuesday Run & DONUT MILE

The Donut Mile: A Special RBSC Track Workout  SEPARATE SIGN UP REQUIRED SEE BELOW:

https://tockify.com/ridgefieldrunningco/detail/24/1603190700000

A workout, a race and breakfast all in one!   What could be better!!

Tue Oct 20^th  Regular workout at 5:45 am.   DONUT MILE:  6:45am - 7:45am

You may show up at 5:45 AM for the full workout or at 6:30 AM for the DONUT MILE

Tiger Hollow Track, 700 N Salem Rd, Ridgefield, CT 06877, USA map 

Time to run for donuts!

Join us for a special Ridgefield Bicycle Sport Club Track workout on Tuesday, October 20th. Begin the regular weekly workout at 5:45 AM, and stay for the Donut Mile at 6:45 AM. What is the Donut Mile? It's pretty simple: Run a lap, eat a donut within the designated zone, only continuing after you've eaten your donut. After the 4th lap, you get some cider to wash it down. The winner is the person that finishes first after satisfying all of the donut-eating criteria. Prize is...wait for it...a BOX OF DONUTS.

Please use the RSVP link to sign up. All social distancing protocols will be followed. Please bring a face covering and BYO hand sanitizer.

Note that runners must clear the RHS campus by 7:45 AM when school starts, as per Board of Education regulations.

Please follow the below link to sign up – so we know how many donuts to bring -

https://tockify.com/ridgefieldrunningco/detail/24/1603190700000

EARLY WORKOUT PLAN:

5:45 AM-- RBC/RRC Sport Club Tuesday AM Track Run Workout – 10/20 –  EZ MAF Miles followed by THE DONUTE MILE

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: 

• 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:

1. Slow Warm up laps ~ 1 mile
2. Dynamic stretching (5 mins)
3. Warm up 2 X 50 skipping, 2 X 50 butt kicks ~ 0.5 miles
4. Main Set:

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

Total run distance ~ 5.5 miles

Weather.c is forecasting a 20% chance of precipitation and 53 degrees (feels like 53) at 6 AM.

As always, feedback and workout suggestions are encouraged and appreciated.