Group Runs

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Summer Track Starts on May 31st!!!

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.

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 so make sure that you bring your own water!

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 coaches via Twitter. Participants should “follow” them at @rrrcoaches for the latest info.

Click/Tap to Register – No Charge for RRR Members

Why run alone? We have group runs scheduled almost every day throughout the year, with many impromptu runs at Rockland Lake State Park. Group numbers and distances vary from day to day and sub groups tend to from based on training and pacing goals. Runners of various levels participate regularly, and newcomers (of all levels) are always welcome!

Register Once Here – Run monthly on the second Sunday of each month at 7:30 a.m.

  1. So we can communicate with you if there are any changes, please register with your contact information.
  2. Non-club members may run with us, but you’ll need to register as well and accept the RRR waiver
  3. Anyone who shows up on the day without registering will be asked to enter their name on a sign-in sheet which includes the waiver.

Register Once Here  & Run the BRUN every Wednesday

Rockland Road Runners is proud to introduce our newest group run – The BRUN!! The TZ Bridge-RUN can be as short or long as you wish 🙂  If you run the full TZ Bridge path to Westchester and back, it’s a total of 7.0 miles, but you can certainly turn around at any point and run any mileage you’d like.  Come and join us and see the beautiful sights as you avoid the TZ tolls!!!

As COVID-19 is still with us, RRR events must be implemented in a responsible manner, as such the following will be required in order to participate in our in-person group runs:

  1. Non-club members may run with us, but you’ll need to register as well and accept the RRR waiver
  2. We will follow current COVID-19 related guidelines
  3. Dress appropriately as it tends to be a bit breezy as you traverse the span

We’ll meet at the gazebo on S. Broadway in South Nyack (next to the Village Hall and Police Station). The best place to park is on the north side of Mansfield Avenue, facing the gazebo. 

Bill Fortune Memorial Summer Track Workouts

Tentative Workout - Schedule will be updated in early 2022

DATE LOCATION TIME PROPOSED WORKOUT (subject to change)
TBD  7:30PM 1 1/2 Mile warm-up, 4 x 1000m with 400m slow jog; 1 Mile cool-down (total: 5 1/2 M) *
TBD TBD  7:30PM 1 1/2 Mile warm-up, Fartleks, 1 Mile cool-down *
TBD TBD  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) *
TBD TBD  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) *
TBD TBD  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 *
TBD TBD  7:00PM 1 1/2 Mile warm-up, 4 x 1200m w/ 600m jog, 1 Mile cool-down (total: 6 1/2 M) *
TBD TBD  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) *
TBD TBD  7:00PM 1 1/2 mile warm-up, 8 Hill Repeats w/ jog back down hill, 1 mile cool-down (total: approx. 5 miles) *
TBD TBD  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) *
TBD TBD  7:00PM 1 mile warmup, 6 x 800 w/ 400 jog, 1 mile cooldown (Total: 6 1/2 M) *
TBD TBD  7:00PM 1 1/2 mile warmup, 10 x 400 w/ 400 jog, 1 mile cooldown (Total: 7.5M) *
TBD TBD  7:00PM 1 mile warm-up, Final 3 mile time trial, 1 mile cool-down (Total: 5 M) *
* Workouts subject to change.

Our Coaches

Ray Kondracki
rkondrac@stac.edu
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

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

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