5:45 AM -- RBC/RRC Sport Club Tuesday AM Track Run Workout – 11/10 – 400’s / 200’s
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:
(All levels of runners are welcome. Workouts and pace can be modified.)
Location: RHS Track 5:45 AM:
- Socially Distant Warm up laps clockwise direction on track stagger in lanes and form several rows ~ 1.5 miles
- Dynamic Warm-ups on the field 50 yard line (5 mins)
- Striders (easy) on the field 4 x 100 building in thirds up to 65% ~ 0.25
- Warm up lateral/stabilizer drills on the field ~ 0.25 miles
-
Speed work:
- 6 x 400 on the track R = 60 seconds walk or move in place - pace HM
- 8 x 200 on the track R = 30 seconds - pace 10K ~ 2.5 miles
- Cool down laps [work in 4 X 100 backwards jog in final 800] ~ 1 mile
- Static stretching (10 mins)
Total run distance ~ 5.25 miles
Weather is forecasting a 10% chance of precipitation and 48 degrees (feels like 48) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
IF YOU’D LIKE TO BE REMOVED FROM THE DISTRIBUTION LIST PLEASE LET ME KNOW. NO WORRIES.
5:45 AM START TIME
