Summer Track Wraps Up Another Successful Season
Rockland Road Runners’ Summer Track Workouts culminated with the season-ending three-mile time trial Sept. 2 at Dominican University’s new 400-meter oval. The three-month program launched right after Memorial Day and continued every Tuesday evening till the concluding session.
We started off the series at Tallman Mountain State Park’s cinder (and slightly long) quarter-mile oval with the kickoff three-mile time trial. Virtually everyone who was able to complete the bookend three-milers at the start and finish of the program improved their times, a testament to the effectiveness of Coach Ray Kondracki’s training schedule. After a few workouts at Tallman Mountain and at Clarkstown South High School – the latter thanks to Coach Kondracki’s 35-year association with South as a coach and educator – RRR was able to secure the year-old running track at Dominican University. The feedback from participants has been altogether positive on the relocation of the workouts to Dominican.
The track workouts developed both speed and endurance, ranging from repeat 400s to repeat miles, downward ladder sets of 800-400-200, and a “Coach’s Choice” workout of repeat 300s, an in-between long sprint that challenges the fast-twitch muscle fibers. Another favorite was the prediction mile, which rewarded the runners who came closest to clocking their predicted time, without the use of a wristwatch, of course. Track workouts generally drew an average of 20 to 30 participants per session, consistent with participation totals in previous years.
Nor can we neglect to mention the two popular off-site workouts: the steep four-mile climb up Perkins Drive above Bear Mountain, conducted on the Tuesday closest to the summer solstice, and the repeat hills workout at the Rockland Lake championship golf course access road.
Aside from Coach Kondracki, a big shout-out goes to his St. Thomas Aquinas College men’s cross country team for leading the pre-workout drills and helping pace runners during the last several sessions. And we cannot take for granted the logistical acumen of club President Bill Carpenter, who handled the clock duties with aplomb, supplied water and Gatorade, and even marked out quarter-mile hash marks on the 440-yard-plus layout at Tallman Mountain.
Lastly, kudos to Gail Cirlin-Lazerus and Erik Lazerus for hosting a well-attended gathering in their Valley Cottage back yard after the last workout. We appreciate your gracious hospitality.
Bravo to all on another successful Summer Track season!