RASAC Track Practices
RASAC Track Pages are sponsored by MSTI
Joe Lacetera, (lacetera@msti-md.com)
Feel free to send me emails with questions about your personal training program.

RASAC holds a practice every Thursday evening at 6PM at the Bel Air High School track for runners of all abilities The track is well lit at night, and the practices run from a little before 6pm, for the warmup, to about 7:00 or later. In addition to the regular track workouts, this is also an opportunity to get in a long or easy run on the track, or a tuneup for upcoming Sunday races, so take advantage of the opportunity to run with other club members in the safety of the track.

If I am there with the signup sheet, we will have an official practice. Otherwise, there will be an unofficial practice among those who show up.
Look to Huseyin Kara, John Soos, or one of the other veterans to lead the practice, choosing from one of the options below.

All: Warmup mile (before 6PM)
Track Practice Options (all starting at 6PM):
A. Start of long run (at t=0 ~ 6PM))
Beginners who can't run 10 minutes per mile also run continuously from t=0.
B. 3-mile(starting at t=0)
C. Pace workout (1x3200 at t=0, 1x1600 at t=20)
D. Tempo workout(3x1600 at t=0, 10, 20)
E. Anaerobic Workout: (4x800 starting at t=10, every 5-minutes), (4x400 starting at t=20, every 5-minutes)
F. Speed Workout: 6x400(starting at t=0, and every 5 minutes)
Short break
All:(4x200 (every 5 minutes)
Cool down mile
Total: up to 5.5 miles.
All runners keep to the inside, close to the rail. Faster runners pass on the outside.


Our standard summer workout for 5 & 10K runners is:
1 mile warmup
4x800 intervals (every 5-minutes)
4x400 repetitions (every 5-minutes)
4x200 repetitions (walk 200/run 200)
Total interval and repetition distance 3.5 miles (time about 60 minutes)
1 mile cooldown.
Total workout time less than 80 minutes.
Total distance 5.5 miles
There is also a workout schedule for sprinters and middle distance runners.
Our Workouts are described in more detail on a separate web page,which also gives short descriptions of our definitions of intervals and repetitions and their purpose, and other components of training.
We have page on Race Tactics, and we have a link to the MSTI Diet & Exercise web page, which includes a link to a page on .
injuries.

There are additional practices held by Shawn Loper, Director of Harford MultiSport
every Tuesday, at 7:15PM, at BAHS.

RASAC holds four track meets during the spring/summer/fall season
Meet Schedule:
June 7th, June/Spring Track Meet, 6PM at BAHS
July 5th, July/Summer Track Meet, 6PM at BAHS
Aug. 2nd, Harford County Senior Olympics and Harford County Age-Group Championships,
6PM at The John Carroll School track
Times in all of the meets count toward Harford County T&F Records.
Current Harford County/Countian records can be seen at: HARCO T&F Records

Current Schedule:
Aug 30th, RASAC Track Practice
Sep 6th, RASAC Fall Track Meet
Sep 13th, Start of fall training program


Workout History:
Aug 23rd, RASAC Track Practice
Aug 16th, RASAC Track Practice
Aug 9th, RASAC Standard Track Practice with 400s run as two-person relays
Aug 2nd, Harford County Age-Group and Harford County Senior Olympic T&F Championships
July 26th, RASAC Track Practice
July 19th, RASAC Track Practice
July 12th, RASAC July/Summer Track Meet
June 14th, 6PM, BAHS
June 7th, RASAC Development Track Meet, 6PM, BAHS
May 31st, 6PM, BAHS
BATR and development meet tuneups
Thursday, May 24th, 6PM, BAHS
Thursday, May 17th, 6PM, BAHS
Thursday, May 10th, 6PM, BAHS
Thursday, May 3rd, 6PM, BAHS
Thursday, April 26th, 6PM, BAHS
Thursday, April 19th, 6PM, BAHS
Thursday, April 12th, 6PM, BAHS
Thursday, April 5th, 6PM, BAHS
Thursday, March 29th, 6PM, BAHS
Thursday, March 22nd, 6PM, BAHS
Thursday, March 15th, we had our first practice of 2012, at Bel Air High School (BAHS) at 6PM.
The workout included:
1-2 mile warmup;
2-Mile pace run/time trial;
8x200 repetitions
1-2 mile cooldown.