Race Season is here! Time to get into shape – NO Excuses
Time to renew RBC & RADAR memberships
All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
RBC/RADAR Tuesday AM Track Run Workout 3/22 – 1000’s
(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:
- J Jay 5K Trail April 3
- Ion Bank Cheshire Half Marathon April 10
- Leatherman’s Loop April 24
- Redding Road Races May 1 Registration is open now and they fill up
- RLAM May 8 – Mother’s Day
- TriRidgefield and Du June 5 Registration is open now and they fill up
- Pat Griskus Olympic Tri June 18
- Pat GrisKus Sprint Tri July 6
- Hopkins Vineyard Tri July 16
- 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)
- Drills [400 with1 X 50 skipping & 1 X 50 butt kicks, followed by 4 X 100 warm up striders on the field] ~ 0.5 miles
- Speed/Strength work 4 X 1000 with 200 recoveries – Peter will advise all to walk the first 50. PACE: M > 5K ~ 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 2% chance of precipitation and 36 degrees (feels like 31) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
