Tomorrow is Steve Mortinger’s last Track Tuesday before moving to Ohio on the 24th. We’ll honor Steve with one of his famous hill workouts.
All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
RBSC/RADAR Tuesday AM Track Run Workout – 9/21 –The FIVE 12ths
The track is officially torn up until Oct. We’ll still meet Tuesday mornings if interested. Please park by the batting cages near the tennis courts.
(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:
- Ridgefield Half Marathon & 7 miler Oct 17
- Redding Road Race Oct 31 *CANCELED*
- 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 by the batting cage near tennis courts 6:15 AM:
OPTION #1 The 5/12th’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
- Warm up loop in the RHS/SRMS parking lot ~ 1 mile
- Dynamic Warm-up (5 mins)
- Slow run out Mamanasco Rd
- Stop at the bottom and look at the hill for a minute and stretch
- The 5/12th’s = 100% Hill Routine. (Run up 12th 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 12th lane.
- 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
- Static stretching (10 mins)
Total run distance ~ 6+ miles
Weather forecast is a 8% chance of precipitation and 54 degrees (feels like 54) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
