Track run workout 6:15 AM

All are welcome:   WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.

RBSC/RADAR Tuesday AM Track Run Workout – 8/24 –The FIVE 12ths

The track is officially torn up until late Sept.  We’ll still meet Tuesday mornings if interested.   For RHS runs we’ll park on the SRMS side of RHS.   Please keep an eye on these emails for venue changes in the coming weeks.

 (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: 

• 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.)

Location:  RHS Parking lot SRMS side 6:15 AM:

OPTION #1  The 5/12^th’s Hill Routine (Fun and scenic!).  Please wear bright clothing or a vest since we’ll be sharing the road with cars. 

http://www.mapmyrun.com/routes/view/1712990363   

1. Warm up loop in the RHS/SRMS parking lot ~ 1 mile
2. Dynamic Warm-up (5 mins)
3. Slow run out Mamanasco Rd
4. Stop at the bottom and look at the hill for a minute and stretch 
5. The 5/12^th’s = 100% Hill Routine.  (Run up 12^th Lane 5 times or 20 minutes whichever comes first.  Recovery is walking back down) ~ Roughly 4 miles with ample elevation gain.  

OPTION #2  if you should prefer flat or would like walk or walk/run:    Head out Mamanasco Rd.   Work in 4 x 100 yard pickups during the out and back to 12^th lane. 

1. Cool down (2 ) x 400 loops in the RHS parking lot –  [work in 2 X 100 backwards jogs on the flat section in front of the school entrance] ~  0.5 mile
2. Static stretching (10 mins)

Total run distance ~ 6+ miles  

Weather forecast is a 9% chance of precipitation and 67 degrees (feels like 69) at 6 AM.  (Humid)

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