track2014

NOTICE: Due to social distancing guidelines related to COVID-19 our summer track workouts are currently postponed. We will update with new information as guidance becomes available from local and state officials.

Bill Fortune Memorial Summer Track Workouts

RRR offers summer track workouts for all fitness levels, overseen by our experienced and knowledgeable coaching staff. Our coaches, Ray Kondracki and Kyle Kondracki, are prepared with a variety of challenging, but enjoyable workouts. Runners of all fitness levels can benefit from these summer sessions which have proven to lower your race times at all distances. Getting faster is just as important to a beginner as it is to a highly competitive runner. Additional benefits include aerobic and muscular fitness, race pacing and confidence within your training level. Our experienced staff is also available to answer your individual training questions before, during and after workouts.

We’re looking forward to a great program in 2020. Our first workout will be on Wednesday, May 6, 7:00 PM at the Nyack High School track. Sessions will continue on Wednesday evenings at 7:00 PM throughout the season until August 26. For 2020 we will be introducing dynamic stretching and speed drills for all levels!

Please note that our one off-site workout scheduled for this year – at Bear Mountain – will be held on Tuesday rather than Wednesday. This is to avoid conflicts with other events at those locations. 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 7:00pm! 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.

We often conduct workouts in light rain. Workouts may be cancelled however, when severe weather conditions exist. Last minute weather related changes and cancellations will be handled by the coachs via Twitter. Participants should “follow” them at @rrrcoaches for the latest info.

RRR Coaches Updates

RT @funder: BREAKING: Here is the first tv ad from the #ImpeachmentTaskForce. Let’s make it viral! https://t.co/Z8Yc7dq2mR

8 months ago

#BillFortuneSummerTrack Last workout of the season tonight—3 mike time trial. Rain in forecast but we will be there… twitter.com/i/web/status/1…

9 months ago

#billfortunesummertrack looks like tonight is a GO! 10 x 400. Ready to run at 7 pm.

9 months ago

2020 Bill Fortune Memorial/RRR Summer Track Schedule

Date Location Time Planned Workout
May 6 Rockland Lake  7:00PM Half-mile warm-up, 3 mile time trial; half-mile cool-down (Total: 4M)
May 13 Nyack HS  7:30PM 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 Nyack HS  7:30PM 1 1/2 Mile warm-up, 4 x 600m with 400m jog, 1 Mile cool-down (total: 5M)
May 27 Nyack HS  7:30PM 1 1/2 Mile warm-up, 4 x 800m with 400m jog, 1 Mile cool-down (total: 5 1/2 M)
June 3 Nyack HS  7:30PM 1 1/2 Mile warm-up, Ladder: 400-600-800-800-600-400, all w/ 400m jog; 1 Mile cool-down (total 6 1/4 M)
June 10 Nyack HS  7:30PM 1 1/2 Mile warm-up, 4 x 1000m with 400m slow jog; 1 Mile cool-down (total: 5 1/2 M)
June 17 Nyack HS  7:30PM 1 1/2 Mile warm-up, Fartleks, 1 Mile cool-down
June 23 (Tues.) Bear Mountain**  7:00PM Perkins Run
July 1 Nyack HS  7:00PM 1 1/2 Mile warm-up, 4 x 200m with 200m jog, 4 x 400m with 400m jog, 4 x 200m with 200 jog; 1 Mile cool-down (total: 6 1/2 M)
July 8 Nyack HS  7:00PM 1.5-mile warmup, 1 Mile Time Trial — “Run Your Best Mile” (3 sections based on runner’s projected time); 1 mile cooldown. Total: 3.5 miles.
July 15 Nyack HS  7:00PM 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)
July 22 Nyack HS  7:00PM 1 1/2 Mile warm-up, 4 x 1200m w/ 600m jog, 1 Mile cool-down (total: 6 1/2 M)
July 29 Nyack HS  7:00PM 1 1/2 Mile warm-up, Ladder: 1600-1200-800-400-400 w/ jogs of 800-600-400-200; 1 Mile cool-down (Total: 6 1/2 M)
Aug 5 Rockland Lake***  7:00PM 1 1/2 mile warm-up, 8 Hill Repeats w/ jog back down hill, 1 mile cool-down (total: approx. 5 miles)
Aug 12 Nyack HS  7:00PM 1 1/2 Mile warm-up, 2 x 2400m w/ 800m jog (only after first 2400); 1 mile cool-down (Total: 6 M)
Aug 19 Nyack HS  7:00PM 1 mile warmup, 6 x 800 w/ 400 jog, 1 mile cooldown (Total: 6 1/2 M)
Aug 26 Nyack HS  7:00PM 1 1/2 mile warmup, 10 x 400 w/ 400 jog, 1 mile cooldown (Total: 7.5M)
Sept 2 Rockland Lake  7:00PM 1 mile warm-up, Final 3 mile time trial, 1 mile cool-down (Total: 5 M)
*Nyack High School: 360 Christian Herald Rd, Nyack, NY 10960
**For the Bear Mountain runs, meet in the parking lot closest to the Carousel building and picnic tables.
***For the Rockland Lake workout, park at the North parking area and jog quarter-mile to base of golf course road (Championship Rd.), which is next to the cemetery.

Ray Kondracki

Coach
845-729-1784
B.S. Special Education, St. Thomas Aquinas College, Class of 1981
M.S. Emotional Handicaps, College of New Rochelle/+60 Classroom Management (PDI-San Diego State University)
Special Education/Earth Science Teacher, Clarkstown South High School (1985-2020)
Special Ed. Teacher/ Director of Recreation, Association for Retarded Children (1981-1983)

St. Thomas Aquinas College, Head Cross Country and Track Coach (men & women) 2019 – present

Head Boys Cross Country Coach (1984 – 2020)

  • 151 career wins # 3 all time (behind Michalski & Biddy)

Head Winter Track Coach (1984-2020)

  • 7 time Rockland County Coach of the Year
  • 5 Rockland County Championships
  • 6 League Championships
  • 6 Section Championships
  • Coached 5 New York State Champions
  • Coached 4 National Champions

Head Boys Spring Track Coach (1984 – 2001, 2011 – 2020)

  • 156 wins # 2 all-time (Behind Dall, NR)
  • 7 time Rockland County Coach of the Year
  • 6 Rockland County Championships
  • 5 League Championships
  • 4 Section Championships
  • 6 State Champions
  • 1998 New York State Team Champions
  • Coached 5 National Champions

Director Summer Camp, Camp Venture (1991 – present)

Rockland County Special Olympics (1980 – 2000)

  • Volunteer Coach-Official-Coordinator
  • International Special Olympics Track Coach 1986 & 1990

Pearl River Little League, Vice President-Boys Baseball (2004 – 2011)

Meet Director

  • Rockland County Championships
  • League 1B Championships,
  • Frosh-Soph Championships,
  • Section 1 Class A Championships
  • Clarkstown South Gold Rush
  • Ray Roswell Frosh XC Championships

Adjunct Professor St. Thomas Aquinas College

  • Classroom Management and Design, Graduate School of Education 2008-present

St. Thomas Aquinas Hall of Fame, 2010
St. Thomas Aquinas Lifetime Achievement (Track & Field) Award 2019
Rockland County Track & Field Hall of Fame 2020

Born and raised in Blauvelt, Graduate of Tappan Zee High School (1975)
Resident of Pearl River, NY.
Married: Cathy 31 years
3 sons: Chris 26, Bryan 23, Kyle 21

Kyle Kondracki

Coach
Cross Country, Indoor Track, Spring Track at Pearl River HS, Graduated 2016
XC, Indoor, Spring Track at St. Thomas Aquinas College
2019 All-Conference XC & Track

PR’s:
Mile 4:36.31
3000M 9:04.98
5000M 15:59
10,000M 34:28
10K 35:05.7

Kyle runs between 85-100 miles a week