RBSC/RADAR Tuesday AM Track Run Workout – 6/15 – Hill Series #4 brings “The Hellanbach” Wear bright clothes since we’re on the road.
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.
We have a 9 week hill series beginning May 25th, ending July 20th 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:
- Griskus Olympic Tri June 19
- Redding Rock & Roots June 26
- Griskus Sprint Tri (Wed evening) July 7
- Hopkins Vineyard Tri July 17
- NYC Triathlon July 21
- SWC Margarita 5K July 30
- TriRidgefield Aug 29
- Pavement Ends (trail) Sept 12
- Ridgefield Half Marathon Oct 17
- Redding Road Race Oct 31
- Check in with RADAR for more weekly group run opportunities
(All levels of runners are welcome. Workouts and pace can be modified.)
There are two options Tuesday morning:
1. The Hellanbach takes us off campus for some nice hill work. Please wear bright clothing or a vest since we’ll be on 116 a bit.
2. Or remain in the parking lot for a tempo/strength workout.
(All levels of runners are welcome. Workouts and pace can be modified.)
Location: RHS Parking lot on the Scotts Ridge side 6:15 AM:
- Warm up loop in the parking lot ~ 0.5 mile – only 2 laps of the 400 loop.
- Dynamic Stretching (5 mins)
- Wakeup legs [1 X 50 skipping, 1X 50 butt kicks] ~ 0.25 miles – only 1 400 loop
- THE HELLANBACH aka HUNT LANE ~Roughly 4.41 miles with 900 feet of elevation (This route is often run by the RHS track athletes.)
http://www.mapmyrun.com/routes/view/1712994491
OPTION #2 if you should prefer to remain on the track:
- 8 x 100 meter strides
- 4 x 1,000 at marathon pace (recovery 100 walk)
- 8 x 100 meter strides
- ~3.5 miles
- Cool down (2 ) x 400 loops ~ 0.5 mile
- Hip drills with bands and static stretching (10 mins)
Total run distance ~ 5.66 miles on the road ~ 5 in the parking lot. (More if you run faster and have more track time.)
Weather.c is forecasting a 55% chance of precipitation and 61 degrees (feels like 61) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
