All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
RBC/RADAR Tuesday AM Track Run Workout 4/19 – Tempo/LSD Run - AKA: Fartlek (Swedish for speed play)
(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:
- 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:
- Warm up laps clockwise direction on track ~ 1 mile
- Dynamic Stretching (5 mins)
- Wakeup legs [2 X 50 skipping, 2X 50 butt kicks] ~ 0.5 miles
- Tempo work – regular direction: 4 X 400 with 1200 recoveries. ~ [Run 400’s at your next race pace. 1200 recoveries at next race pace + 60 secs] ~ 4 miles
- Cool down laps – reverse direction on track [work in 4 X 100 backwards jog in last 800] ~ 0.5 mile
- Lateral drills and static stretching (10 mins)
Total run distance ~ 6 miles
Weather forecast: 74% chance of precipitation (though tapering off) and 44 degrees (feels like 36) 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 on the access road. 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.
