Group Runs

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!

We typically do short – long runs at Rockland Lake, track work at Pearl River High School Track, and some long runs up at Harriman State Park. Of course, we’re always hitting the local road and other great spots like the Joseph B. Clarke Rail Trail and Nyack Beach Running Path. If you’ve never done a “firehouse loop” or if you don’t wince in pain when you hear “Arden Valley”, it’s time to come for a group run!

Bill Fortune Memorial Summer Track Workouts

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We’re looking forward to a great program in 2022!

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.

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 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.

****

We’re looking forward to a great program in 2022!

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.

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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