RBSC/RADAR Tuesday AM Track Run Workout – 6/1 – Hill Series #2 brings “The Michigan” Wear blue unless you went to Ohio State.
Some good news and bad news.
Bad news first:
The track will be closed from June 14 through September 23rd.
Good news:
Tiger hollow is getting a wonderful facelift including a brand new track.
Covid rules are relaxing.
In person races are returning.
We have a 9 week hill series beginning May 25th thanks to Steve Mortinger that can start and finish in the RHS parking lot. There will be a non hill and/or walking option for anyone not wishing to run hills. Parking lot, grass field routines and other fun variations can be extended to Sept 23rd.
(All levels of runners are welcome. Workouts and pace can be modified.)
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)
- Redding Rock & Roots June 26, 2021
- NYC Triathlon July 21, 2021
- SWC Margarita 5K July 30, 2021 (registration open)
- TriRidgefield Aug 29, 2021
- Pavement Ends (trail) Sept 12, 2021 (registration open)
- Ridgefield Half Marathon Oct 17, 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 ~ 0.5 mile – only 2 laps
- Dynamic Stretching (5 mins)
- Wakeup legs [1 X 50 skipping, 1X 50 butt kicks] ~ 0.25 miles – only 1 lap
- THE MICHIGAN ~Roughly 5.5 miles
Details about The Michigan:
Below links are two options for the "recovery" loops. One is 9/10 mile, the other 3/4, which we might need for time. The intervals are mainly done at HMP and the "recovery" at about 15% slower pace. So 6 minute/pace would do recovery at 6:50 minutes. 8 minutes pace at 9+ minutes
1600 HMPon the track
"recovery loop off the track"
1200 HMP on the track
"recovery loop off the track"
800 HMP
"recovery loop off the track"
400 HMP
Option 1 = 0.75 miles http://www.mapmyrun.com/routes/view/851586255
Option 2 = 0.9 miles http://www.mapmyrun.com/routes/view/851584275
Option 3 = 0.5 miles recovery loop - up the access road hill taking first left, right at the top continuing in front of RHS and back down the access road to the track.
- Cool down (4 ) laps – reverse direction on track [work in 4 X 100 backwards jog in last 800] ~ 0.5 mile
- Lateral drills and static stretching (10 mins)
Total run distance ~ 6.75 miles (depending on which recovery loop run)
Weather.c is forecasting a 5% chance of precipitation and 48 degrees (feels like 48) at 6 AM. (Will be much warmer for stretching at the end.)
As always, feedback and workout suggestions are encouraged and appreciated.
