Schedule: |
Tuesdays, 6:00 PM
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Location: |
Monhagen Middle School,
555 County Route 78, Middletown, NY [Map]
or Wolslayer Field, less than mile away at 294 NY-211, Middletown, [Map] if in use. |
Workout:
April 14th
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5:45pm (or earlier) - warmup jog
5:55pm - 5 min of drills
6:00pm - workout start
• 8-12x (200 on, 200m jog)
• 1200-1600m flush at ~marathon effort
Cooldown (at least 1mi easy)
These 200s are an extension of last week's straights and curves. Nice and smooth, no need to do hard accelerations on these. There are plenty of reps to practice on, and you'll naturally go faster as you more fully warm up, so take your time.
Marathon effort flush: Running at a slightly quicker than easy pace consumes lactate and mops up (or "flushes") metabolic by-products produced after faster running. It helps bring the body back to resting state after intensity. We will utilize this throughout the season to finish workouts and improve recovery. |
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Coach: Yufeng Guo |
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| April 14th |
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| The Orange Runners Club weekly track workouts are evenings when daylight permits. |
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Health Activity Warning
I know that running is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of any officials relative to my ability to safety complete the activity. I assume all risks associated with running in this event, including but not limited to: falls, contact with other participants including the risk of becoming exposed or infected by COVID-19 or any other known or unknown disease, the effect of the weather including: high winds, hot or cold temperatures, humidity, traffic and the condition of the road, all such risks being known and appreciated by me.
Having read this and knowing these facts, and in consideration of your acceptance of my participation, I hereby for myself the reader, waive and release the Orange Runners Club, Inc., its officers and agents, the City of Middletown, the State of New York, the track workout location, all sponsors their representatives and successors, including employees, from all claims or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of other persons. |
