Our Tuesday Night Track Workout is finally back on a Tuesday Night this week. I still have not heard back from the San Rafael High School Athletic Director as to any conflicts with San Rafael High School games going forward for the Spring, so I am not sure what our Tuesday Night Track Workout Schedule will be after this Tuesday. Once I know I will let you know. This week’s Track Workout will feature a Benchmark Mile to let you know where your current fitness level is and to set a time to try to improve on once we have our Tamalpa Track Meets. This year we are going to add a Tamalpa Track Meet starting in April so that we will have 6 Tamalpa Track Meets in 2020. The workout will be as described below:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT
2/11/20
6:10 PM Warm up on streets around San Rafael High School or 1 to 2 miles on the SRHS track.
6:30 PM 4 Each 100 Meter Strides with a 100 Meter Jog In between Strides. Then 2 EA 200 Meter Strides with a 200 Meter jog in between strides.
Next we will run an 800M Interval (2 laps) at ½ Marathon Pace.
We will then run one mile (4 laps) as fast as we are able to run in order to establish a bench mark for our current fitness level. We will run two Bench Mark Mile Runs. The first Bench Mark Mile will be for those who expect to run 6:30 or faster. The second Bench Mark Mile will be for those who expect to run slower than 6:30 for the mile.
After the Benchmark Mile we will break up into 3 runner teams for a 200M relay run.
Each runner will run 6 Each 200 Meter Intervals, with a rest in between intervals while your partners run their two each 200 Meter Intervals. Each 3 runner team will run a total of 18 Each 200 Meter Intervals, 6 each for each runner.
Followed by Cool Down Jog.
I hope to see you at the track on Tuesday.
Franklin Ruona
(415) 760-8992