Track Tuesday – 800 Time Trial Training – workout #2
It’s time to work out those winter cobwebs. Races are beginning to post up later in the season and these are the training days that make those races enjoyable. A ten week buildup series of workouts will commence on Tuesday April 20th.
Location: RHS Tiger Hollow
Day/Time: Tuesday mornings at 6:15 AM
Start: April 20, 2021 End: June 22, 2021
Weeks #1 – 4 feature workouts to help prepare for the first 800 time trial in week #5 May 18th.
Weeks #6 – 9 feature the ever famous Steve Mortinger Hill Series followed by a final 800 time trial in week #10 June 22nd.
Set your goal for June 22nd to see what 10 weeks of targeted training can do!
RBSC/RADAR Tuesday AM Track Run Workout – 4/27 -- 800's >>> 800 Time Trial Training workout #2
(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:
- UCONN Health Half Marathon June 5, 2021 (at least one Ridgefield runner is doing this – put on by HMF – event is in Simsbury CT)
- NYC Triathlon July 21, 2021
- TriRidgefield Aug 29, 2021
- Redding Road Race Oct 31, 2021
- Check in with RADAR for more weekly group run opportunities
(All levels of runners are welcome. Workouts and pace can be modified.)
Location: RHS Track 6:15 AM:
- Warm up laps clockwise direction on track ~ 1 mile
- Dynamic Stretching (5 mins)
- Drills [400 with1 X 50 skipping & 1 X 50 butt kicks, followed by 4 X 100 warm up striders on the field] ~ 0.5 miles
- Speed/Strength work 6 X 800 with 60 second walking recoveries PACE: M > 5K ~ 3 miles
- Cool down (4 ) laps – reverse direction on track [work in 4 X 100 backwards jog in last 800] ~ 1 mile
- Lateral drills and static stretching (10 mins)
Total run distance ~5.5 miles
Weather.c is forecasting a 3% chance of precipitation and 39 degrees (feels like 37) at 6 AM. Feels like in Tiger Hollow will be 35.
As always, feedback and workout suggestions are encouraged and appreciated.
