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, 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 2019. Our first workout will be on Wednesday, May 1, 7:00 PM at the Nanuet High School track. Sessions will continue on Wednesday evenings at 7:00 PM throughout the season until August 29.
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 Coach Hackell via Twitter. Participants should “follow” him at @rrrcoaches for the latest info.
RRR Coaches Updates
REMINDER—tonight’s workout is at ROCKLAND LAKE NORTH PARKING LOT (where races finish.) 7 pm. Three mile time trial.3 weeks ago
|May 1||Rockland Lake||Half-mile warm-up, 3 mile time trial; half-mile cool-down (Total: 4M)|
|May 8||Nanuet 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 15||Nanuet HS||1 1/2 Mile warm-up, 4 x 600m with 400m jog, 1 Mile cool-down (total: 5M)|
|May 22||Nanuet HS||1 1/2 Mile warm-up, 4 x 800m with 400m jog, 1 Mile cool-down (total: 5 1/2 M)|
|May 29||Nanuet 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 5||Nanuet HS||1 1/2 Mile warm-up, 4 x 1000m with 400m slow jog; 1 Mile cool-down (total: 5 1/2 M)|
|June 12||Nanuet HS||1 1/2 Mile warm-up, Fartleks, 1 Mile cool-down|
|June 18 (Tues.)||Bear Mountain**||Perkins Run|
|June 26||Nanuet 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 3||Nanuet 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 10||Nanuet 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 17||Nanuet HS||1 1/2 Mile warm-up, 4 x 1200m w/ 600m jog, 1 Mile cool-down (total: 6 1/2 M)|
|July 24||Nanuet 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)|
|July 31||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 7||Nanuet 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 14||Nanuet HS||1 mile warmup, 6 x 800 w/ 400 jog, 1 mile cooldown (Total: 6 1/2 M)|
|Aug 21||Nanuet HS||1 1/2 mile warmup, 10 x 400 w/ 400 jog, 1 mile cooldown (Total: 7.5M)|
|Aug 28||Nanuet 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.
Coach Kempton competed for four years in track and cross country at Bucknell University. He has competed in local, regional and national races post-collegiately and continues to participate in and support local races. His post-collegiate personal best times include a 14:42 for 5,000m (track), 30:30 for 10,000m (track), 1:03:45 for 20K (roads) and 2:30:57 for the marathon.
Jamie earned his bachelor of arts degree from Bucknell with a major in English. He obtained his master 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.