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, Jamie Kempton and Jesse Hackell, assisted by veteran Bernie Casserly 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 2017. Our first workout will be on Wednesday, May 3, 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 30.
Please note that our two off-site workouts scheduled for this year – at Bear Mountain and Rockland Lake – will be held on Tuesdays rather than Wednesdays. 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 Coach Hackell via Twitter. Participants should “follow” him at @rrrcoaches for the latest info.
RRR Coaches Updates
Great night for a workout! 2x2400 w/800 recovery. Longer intervals at faster than 5K pace. #BillFortuneSummerTrack7 months ago
#BillFortuneSummerTrack Looks good to go!7 months ago
|May 3||Pearl River HS*||Half-mile warm-up, 3 mile time trial; half-mile cool-down (Total: 4M)|
|May 10||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 17||Pearl River HS||1 1/2 Mile warm-up, 4 x 600m with 400m jog, 1 Mile cool-down (total: 5M)|
|May 24||Pearl River HS||1 1/2 Mile warm-up, 4 x 800m with 400m jog, 1 Mile cool-down (total: 5 1/2 M)|
|May 31||Pearl River HS||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 7||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 14||Pearl River HS||1 1/2 Mile warm-up, Fartleks, 1 Mile cool-down|
|June 20 (Tues.)||Bear Mountain**||Perkins Run|
|June 28||Pearl River HS||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 5||Pearl River HS||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 12||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)|
|July 19||Pearl River HS||1 1/2 Mile warm-up, 4 x 1200m w/ 600m jog, 1 Mile cool-down (total: 6 1/2 M)|
|July 25 (Tues.)||Rockland Lake***||1 1/2 mile warm-up, 8 Hill Repeats w/ jog back down hill, 1 mile cool-down (total: approx. 5 miles)|
|Aug 2||Pearl River HS||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 9||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 16||Pearl River HS||1 mile warmup, 6 x 800 w/ 400 jog, 1 mile cooldown (Total: 6 1/2 M)|
|Aug 23||Pearl River HS||1 1/2 mile warmup, 10 x 400 w/ 400 jog, 1 mile cooldown (Total: 7.5M)|
|Aug 30||Pearl River HS||1 mile warm-up, Final 3 mile time trial, 1 mile cool-down (Total: 5 M)|
|*Pearl River High School: 275 East Central Ave.Pearl River, NY (Corner of Central Ave. and Middletown Road, behind Shop-Rite)
**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.
He began his coaching career as an assistant coach for the boys and girls cross country and track programs at Nanuet High School from 1983-1985. He returned to Nanuet in 1995 as he took the helm of the Nanuet program’s which he held until 1997.
Coach Kempton is currently Head Men’s Cross Country / Track and Field Coach, Assistant Coach Women’s Cross Country/Track and Field, and is employed at Rockland Community College as a write in the campus communications department .
Coach Kempton earned his bachelor of arts degree from Bucknell University with a major in English. He obtained his masters of science degree in journalism from Columbia University.
His pediatric residency was completed at Johns Hopkins as well, and he undertook one year of training in neonatal-perinatal medicine at The University of Texas in Houston. He is certified by the American Board of Pediatrics, with permanent certification. He is a fellow of the American Academy of Pediatrics and serves on the executive committee of the Section on Administration and Practice Management as well as the Committee on Practice and Ambulatory Medicine.
Coach Hackell has extensive medical knowledge especially with active persons and runners. He volunteers year after year at the NYC Marathon to work the medical tents.