Track Tuesday Run

THERE IS SOMETHING TO LOOK FORWARD TO ON DECEMBER 8^TH!    

RRC will be bringing some Hoka Rocket X demos (the Rocket X is the "baby cousin" to the Carbon X, it's a lighter carbon-plated racing shoe) to the RBSC Track Workout on Tuesday, 12/8. The goal is to "time trial" a mile to test them out. The entire workout will be geared towards your most fun mile.  Next week we’ll do a little warm up for the big day to get dialed in.    We now have something to train for!  No excuses. 

5:45 AM-- RBC/RRC Sport Club Tuesday AM Track Run Workout – 11/24 – 600”s

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: 

• If you learn of any real races, please let me know

 (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
2. Dynamic Stretching (5 mins)
3. Wakeup legs [2 X 50 skipping, 2X 50 butt kicks] ~ 0.5 miles
4. Speed work  6 X 600 with 200 recoveries (walk the first 50) PACE: your next race pace ~ 3 miles
5. Cool down (4 ) laps – reverse direction on track  [work in 4 X 100 backwards jog in last 800] ~  1 mile
6. Lateral drills and static stretching (10 mins)

Total run distance ~5.5 miles

Weather.c is forecasting a 5% chance of precipitation and 33 degrees (feels like 29) at 6 AM.  

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