RBSport Club Thursday AM Run Workout 6/20 (All levels of runners are welcome. Workouts and pace can be modified.) Location: RHS Track 5:45 AM: 1. Warm up laps clockwise direction on track ~ 1 mile 2. Dynamic Stretching (2 mins) 3. Tempo work: 4 X 50 Striders [2 skipping & 2 butt kicks ] ~ 0.5 miles - 3 X 1600 with 400 recoveries normal direction [Pace: HM>10K>HM ] ~ 3.75 miles (scale back to one or two if racing Sunday) 4. Cool down laps [work in 4 X 100 backwards jog in last two 400’s] ~ 1 mile 5. Lateral & Balance drills, static stretching and core work (10 mins) Total run distance ~ 6.25 miles Weather is forecasting a 0% chance of precipitation and 51 degrees at 6 AM. Run/Racing Tip (for all you full and half Ironmen out there): Divide by three "Divide the marathon (or half marathon) into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." —Mike Fanelli, runner and coach 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. Please check FB for updates or cancelations.
Posted on: Wed, 19 Jun 2013 17:09:53 +0000
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