Track Tuesday Speed Workout 6:15 AM

RBSC/RADAR Tuesday AM Track Run Workout – 3/16  -- Rolling 400 fartleks

 (All levels of runners are welcome.  Workouts and pace can be modified.)  

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: 

• TriRidgefield                              Aug 29, 2021
• Redding Road Race                    Oct 31, 2021
• 2021 Leatherman’s Loop canceled

 (All levels of runners are welcome.  Workouts and pace can be modified.)

Location: RHS Track 6:15 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:
   1.  1 X 800 EZ
   2. 4 X rolling 100 starts (first 20 meters EZ, next 30 meters pick up pace, final 50 strong with 300 recoveries (100 target pace 29 seconds)
   3. 1 X 800 EZ
   4. Total for main set ~ 2 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 ~4.5 miles   (add an extra 800 to the main set if you are feeling it)

Weather.c is forecasting a 0% chance of precipitation and 19 degrees (feels like 19) at 6 AM.  Feels like in Tiger Hollow will be 17. 

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