The track is back!
All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
Aerial of the new track c/o of E Brennan
RBSC/RADAR Tuesday AM Track Run Workout – 11/16 Speed set
(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:
- Full moon night time trail run and party Nov 19th – really fun – see RRC site for details
- Raven 100K Challenge (Run 100K during Nov)
- B&G Club Turkey Trot – Ridgefield Nov 25
- The Great Turkey Escape, Redding Nov 25
- 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 ~ 1 mile
- Dynamic Stretching (5 mins)
- Wakeup legs drills: [2 x 400, 1 with 2 X 50 skipping and 1 with 2X 50 butt kicks] ~ 0.5 miles
-
Speed work:
- 2 X 800 repeats. Pace HMP 60 second recoveries (standing, stretching or walking)
- 4 X 400 repeats. Pace 10K 30 second recoveries (standing, stretching or walking)
- 4 X 200 repeats with 200 recoveries, walk the first 50. Pace 5K
- Total for main set ~ 3 miles
- Cool down (4 ) laps – reverse direction on track [work in 4 X 100 backwards jog in last 800] ~ 1 mile
- Lateral drills and static stretching (10 mins)
Total run distance ~5.5 miles
Weather forecast is a 5% chance of precipitation and 33 degrees (feels like 27) at 6 AM. (Tiger Hollow feels like 25)
As always, feedback and workout suggestions are encouraged and appreciated.
