Summer Track Workouts
We're looking forward to a great program in 2009. Our first workout will be on Wednesday, May 6, 7:00 PM at the Pearl River High School track.
Sessions will continue on Wednesday evenings at 7:00 PM throughout the season until August 26. Schedule is posted below.
It is suggested that you arrive early, to allow time to stretch and warm up. Please be warmed up and ready to run by 7pm! Wear your running gear to the track. Locker rooms are not available. It is important to stay hydrated. Water and cups are provided by the club. We request a contribution of $1 per person per week to cover the costs of cups, water, and end of season refreshments.
Periodically, track sessions are held at other locations, such as Rockland Lake or Bear Mountain. Please note the locations of July workouts, while the track at PRHS is being renovated. Check here for schedule updates.
In case of inclement weather contact a member of the coaching staff for possible cancellations. (We often conduct workouts in light rain, however thunder/lightning conditions automatically cancel the workout.)
Coaches contact info:
| (click to email) | phone |  |
| Jamie Kempton | 845-627-2030 (h) 845-521-0400 (c) |
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| Jesse Hackell | 845-290-0186 (h) 845-536-7487 (c) |
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| Steve Borton | 845-353-0913 (h) 646-315-4020 (c) |
Our enthusiastic group at last year's track workouts. Club President JC Santa Teresa is in the front row, second from left.
2009 RRR Summer Track Schedule |
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| (workouts subject to change - check here) | ||
| Date | Location | Planned Workout |
| May 6 | Pearl River HS* | Half-mile warm-up, 3 mi. Time Trial; half-mile cool-down (Total: 4M) |
| May 13 | Pearl River HS | 1/2 Mile warm-up, 1 mile Straights and Curves (hard on straight-aways, easy on turns); 4 x 400m with 400m jog; 1 Mile cool-down (Total: 4 1/2 M) |
| May 20 | Pearl River HS | 1 1/2 Mile warm-up, 4 x 600m with 400m jog, 1 Mile cool-down (total: 5M) |
| May 27 | Pearl River HS | 1 1/2 Mile warm-up, 4 x 800m with 400m jog, 1 Mile cool-down (total: 5 1/2 M) |
| June 3 | Pearl River HS | 1 1/2 Mile warm-up, Ladder: 400-600-800-600-400, all w/ 400m jog; 1 Mile cool-down (total 5 1/2 M) |
| June 10 | Pearl River HS | 1 1/2 Mile warm-up, 4 x 1000m with 400m slow jog; 1 Mile cool-down (total: 5 1/2 M) |
| June 17 | Pearl River HS | 1 1/2 Mile warm-up, Whistle work-out, 1 Mile cool-down |
| June 24 | Pearl River HS | 1 1/2 Mile warm-up, 4 x 200m with 200m jog, 2 x 400m with 400m jog, 4 x 200m with 200 jog; 1 Mile cool-down (total: 5 1/2 M) |
| July 1 | Rockland Lake** | 1 1/2 mile warm-up, 8 Hill Repeats w/ jog back down hill, 1 mile cool-down (total: approx. 5 miles) |
| July 8 | Bear Mountain*** | Perkins Run |
| July 15 | Rockland Lake | 1 to 1 1/4-mile warmup, 3 mile Indian File or fartlek run around Rockland Lake, 1 to 1 1/4-mile cooldown. (total: 5 to 5 1/2 miles) |
| July 22 | Pearl River HS**** | 1 1/2 Mile warm-up, 2 x 1 Mile (including 1 Mile Prediction Run), 1 Mile cool-down (total: 4 1/2 M) |
| July 29 | Pearl River HS | 1 Mile warm-up, Ladder: 400-800-1200-1200-800-400 w/ jogs of 200-400-600-600-400-200; 1 Mile cool-down (total: 6 1/2 M) |
| Aug 5 | Pearl River HS | 1 1/2 Mile warm-up, 3 x 1200m w/ 600m jog, 1 Mile cool-down (total: 5 1/2 M) |
| Aug 12 | Pearl River HS | 1 1/4 Mile warm-up, Ladder: 1600-1200-800-400 w/ jogs of 800-600-400-200; 1 Mile cool-down (Total: 6 M) |
| Aug 19 | Pearl River HS | 1 1/2 Mile warm-up, 2 x 2400m w/ 800m jog (only after first 2400); 1 mile cool-down (Total: 6 M) |
| Aug 26 | Pearl River HS | 1 mile warm-up, Final 5K time trial, 1 mile cool-down (Total: 5 M) |
* Pearl River High School **For the Rockland Lake workout, meet at the North parking area, closest to pavilion. ***For the Bear Mountain runs, we meet in the parking lot next to the Bear Mountain Inn. ****Pending completion of Pearl River HS track renovation. |
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