Tiger Hollow Track and Field is scheduled to reopen November 4th!
All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
RBSC/RADAR Tuesday AM Track Run Workout – 10/19 –The FIVE 12ths
PLEASE SIGN UP FOR THE WORKOUT HERE: https://rbsc.wildapricot.org/
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
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 5/12th’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 prefer flat or would like to walk or walk/run: Head out Mamanasco Rd. Work in 4 x 100 yard pickups during the out and back to 12th lane.
1. Cool down (2 ) x 400 loops on TH2 – [work in 2 X 100 backwards jogs on the field together] ~ 0.5 mile
2. Static stretching (10 mins)
Total run distance ~ 6+ miles
6:00 am
54°
Partly Cloudy
3%
W 7 mph
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Feels Like52°
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WindW 7 mph
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Humidity70%
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UV Index0 of 10
As always, feedback and workout suggestions are encouraged and appreciated.
IF YOU’D LIKE TO BE REMOVED FROM THE DISTRIBUTION LIST PLEASE LET ME KNOW. NO WORRIES.
6:15 AM START TIME
