5:45 AM-- RBC/RRC Sport Club Tuesday AM Track Run Workout – 12/15 Hills/Tempo
I have a fun plan B if the track is slick.
(All levels of runners are welcome. Workouts and pace can be modified.)
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 races, please let me know
(All levels of runners are welcome. Workouts and pace can be modified.)
Location: RHS Track 5:45 AM:
- Warm up lap ~ 1 mile
- Dynamic warm-up (5 mins)
- Drills followed by Hill/Tempo work [2 X 50 butt kicks, then 2 X 50 skipping over 800]
- 1 X 800 Marathon pace. Recovery: walk back to 100 start to begin hills
- 6 X Access Road Hill from the gate to the top [P= 60% strider pace up hill.] Walk back down to gate & repeat.
- 2 X 800 Marathon pace. Recovery: 100 yard Walk ~ 3 miles
- Cool down laps [work in 4 X 100 backwards jog in final 800] ~ 1 mile
- Lateral drills and static stretching (10 mins)
Total run distance ~ 5.5 miles
Weather.com is forecasting a 0% chance of precipitation and 26 degrees (feels like 19) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
