Track Run 6:15 AM

RBC/RADAR Tuesday AM Track Run Workout 5/10 – Tempo 800’s / 100’s 

(All levels of runners are welcome.  Workouts and pace can be modified.)  

UPCOMING LOCAL EVENTS/ RUNS/ RACES: 

• TriRidgefield and Du                                                   June 5

-      First Responder 5K – Ridgefield                                June 12 

• Pat Griskus Olympic Tri                                              June 18
• Pat GrisKus Sprint Tri                                                 July 6
• Hopkins Vineyard Tri                                                  July 16
• Southwest Café Margherita 5K                                  July 30 
• Ridgefield Half & 7 Miler                                             Oct 16
• Reservoir Half & 5K  - Weston                                   Oct 23
• 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 lap ~ 1 mile  Nice and easy.  
2. Dynamic warm-up (5 mins)
3. Drills: [1 X 50 butt kicks, then 1 X 50 skipping – meet at the ZERO for 4 x 100 striders – very easy] ~ 0.5 miles
4. Speed work:

• Run 1 X 800 w/400 recovery [P= 10K] run the 400 recovery like this:

-      Walk 100

-      Jog 100 EZ

-      Run 1 X 100 [P= pick up / strider pace – faster than 10K pace]

-      Walk 100 EZ

5 TIMES THROUGH ~ 3.75 miles 

1. Cool down laps [work in 4 X 100 backwards jog in final 800] ~ 1 mile  
2. Lateral drills & static stretching (10 mins)

Total run distance ~ 6.25 miles 

Weather forecast:  0% chance of precipitation and 44 degrees (feels like 39) 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.