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Hi All,

We’re back…

Here are the various workouts planned for the first night of the spring/summer program:

Walk/Run – 5:45PM – walk 90secs,  jog 30secs, repeat 15 times for a total of 30mins.  Try to relax and not try to do too much the first night.  You want to be anxious to get out there Thursday, Friday and so on…

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 1,2,2,1,2,2,1,2,2,1 mins w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Recommended pace for the pick-ups is fastest pace you can hold for at least 15-25mins (if you had to).  Last couple pick-ups can be run faster and by feel.

Try to relax the first night…

See you there…RAIN or SHINE!!!

Hi Troops,

This will be the last workout at the track.  After tommorow night, we will run from Hanlon’s Shoes every Wednesday (with a few exceptions) at 6:00PM.

Here is tomorrow night’s workout:

Warm-up…~2mi…around the grounds.

Then on track, 3 sets of 90secs,90secs,3min pick-ups w~90sec walk/run recoveries (marathoners should try to jog during this period).  Marathoners can extend the workout with a few more pick-ups.  Recommended pace is ~5K race effort.

Cool-down…

See you there!

Coach P

Hi Friends,

Still at the track while the weather’s cooperating and everyone’s liking it…

Here’s tomorrow night’s workout:

Warm-up around grounds (2+mi)

Then, on track, pick-ups of 2,3,4,4,3,2mins w/~90sec recoveries (marathoners should jog during most of recovery).  Marathoners…and/or anyone else who’s interested…can add additional pick-ups of 2,3,4mins.  Suggested paces are 5K pace for non-marathoner workout and about 5mi-10k race effort for the marathoner workout.

Cool-down.

See you there…

Coach P

Hi Gang,

We’re staying at the track for at least a few more weeks…

Here’s tomorrow night’s workout:

Warm-up around grounds (2+mi)

Then, on track, 8x2mins @5K race effort w/~90 sec recoveries.  There will be optional add-on pick-ups for the marathoners.

Cool-down.

See you there…

Coach P

Hi Studs,

We have a plan A and plan B for tomorrow night…

If we have enough marathoners who would like to do the Yasso(ish) workout we did last week, we’ll do that…with maybe an extra rep.  That’s Plan A.  If we don’t.. we’ll do pick-ups of 2,3,2,3,2,3mins.  That’s Plan B.

See you there…

Coach P

Hi Troops,

Here’s the workout for the Running and Racing group tomorrow night.

2 mile warm-up around the grounds.

Then on the track…for those that are willing…we’ll do a workout for the marathoners…5x4mins w/200m recovery jog.  This should be very close to the YASSO 800′s for all the 4hr marathoners (we’ll explain at the track).  The intensity of the 4min pick-ups is a bit easier than most of you are used to running.  It should be a pace that you could sustain for a good 30mins…or thereabouts.

Don’t fret if this workout it not your cup of tea.  Kevin will provide an alternative with pick-ups of a much shorter duration.  So there should be something for everyone.

Cool-down jog.

See you at the track!

Hi Friends,

Here’s the workout for the Running and Racing group tomorrow night.

2 mile warm-up around the grounds.

Then on the track…pick-ups of 90secs, 6x2mins, 90secs, w~75-90sec walk/jog recoveries.  Suggested pace is ~5K race pace. As usual, take the first pick-up a bit easier and open it up a bit on the last couple.

Cool-down jog.

See you there!!

Hi Gang,

Here’s the workout for the Running and Racing group tomorrow night.

2 mile warm-up around the grounds.

Then on the track…pick-ups of 2:00, 2:00, 2:30, 2:30, 2:00, 2:00, 1:00, 1:00, w/~75-90sec recovery walk/jog.  Suggested pace is ~5K race pace. As usual, take the first pick-up a bit easier and open it up a bit on the last couple.

Cool-down jog.

See you there!!

Hi Friends,

Here’s the workout for the Running and Racing group tomorrow night.

2 mile warm-up around the grounds.

Then on the track…pick-ups of 2,2,2,4,2,2,2mins w/~75-90sec recovery walk/jog.  Suggested pace is ~5K race pace. Run the first pick-up a bit easier and the last one a little quicker.

Cool-down jog.

See you there!!

Hi Gang,

Here’s the workout for the Running and Racing group tomorrow night.

2 mile warm-up around the grounds.

Then on the track…pick-ups of 90sec,90secs,3mins,90secs,90secs,3mins,90secs,90secs w/~75-90sec recovery walk/jog.  Suggested pace is ~5K race pace.

Cool-down jog

See you there!!