Check your race calendar. You are either weeks away from one of your races or you need to put one on the books!
All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
RBC/RADAR Tuesday AM Track Run Workout 4/5 – Speed day
(All levels of runners are welcome. Workouts and pace can be modified.)
PLEASE SIGN UP FOR THE WORKOUT HERE: https://ridgefieldbicycleclub.org/members/
UPCOMING LOCAL EVENTS/ RUNS/ RACES:
- Ion Bank Cheshire Half Marathon April 10
- Leatherman’s Loop April 24
- Redding Road Races May 1
- RLAM May 8 – Mother’s Day
- TriRidgefield and Du June 5
- 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:
1. Warm up laps ~ 1 mile
2. Dynamic warm-up (5 mins)
3. Speed work [2 X 50 skipping, 2X 50 butt kicks] ~ 0.5 miles
- 1 X 800 w 400 recovery (walk the first 50 of recoveries if Peter is there)
- 3 X 400 w 400 recovery
- 1 X 800 w 400 recovery
~ 3 miles
1. Cool down laps clockwise [work in 4 X 100 backwards jog in last two 400’s] ~ 1 mile
2. Lateral drills and static stretching (10 mins)
Total run distance ~ 5.5 miles
Weather forecast: 5% chance of precipitation and 35 degrees (feels like 35) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
Track guidelines: Slower runners should yield to faster runners by moving right to the outside lanes (please look over both shoulders before changing lanes). Please pick up water bottles, litter, etc - leaving the track in better condition than we find it. (Please note that disposable water bottles are now banned on the track and field. Reusable bottles are permitted.) Park in the upper RHS lot and walk down. There is an opening in the fence to the left or right of the access road gate. The group meets at the start of the 100 meter dash.
Runs take place in all weather/daylight conditions as long as driving to RHS is safe. Whatever the workout, please stay within your comfort zone. Intervals can be scaled back and pace is what feels right for you.
