2018-2019 Winter Workout #8 – 1/23/19

Hi Folks,

OK…here’s the tentative plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM. Leave a little early if you need more warm-up time.
  • ~2 mi warm-up to Hyannisport…meet at post office in Hyannisport
  • Hilly run on 1K loop…with optional breaks…recommend 4-8 loops. Go for volume over intensity…particularly if you are in marathon training.
  • 2+mi cool-down back to store

Course notes:  Loop starts at post office…then goes up Wachusett…takes a left on Scudder…Scudder turns into Dale and winds around to stop sign…take right onto Hawthorne and go up hill…at top take right onto Irving…1K ends ~at Longwood…walk or jog on Longwood (a little “cut through” road) over to post office. If you want to skip the short recovery and just run continuously, it’s a .7 mile loop in total.

Pace notes: Pacing really depends on what you have been doing the rest of the week. If you raced over the weekend, or you ran a speed workout the night before, or had a tough Tuesday workout of some kind, or are just tired…then there is no reason to run any of this hard. Just put some miles in the hills. If you are fairly fresh and this is one of the “focus” workouts of the week, then I’d suggest running the 1K loop at a pace you could hold for an hour…somewhere between 10K and 10MI race pace…not super hard…but a little harder than typical training pace.

We can easily improvise alternatives for those wanting something a little less challenging.

Everyone welcome. No charge.

There is parking at the beach in Hyannisport if you need it.

All the best…

Coach Paul

2018-2019 Winter Workout #7 – 1/16/19

Hi Gang,

OK…here’s the tentative plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM. Leave a little early if you need more warm-up time.
  • ~2 mi warm-up to Hyannisport…meet at the stop sign when you come into Hyannisport (corner of Washington, Mt Vernon, etc)
  • 3-5 Grayton Ave hill loops (.81 mi)…push the ~1/4 mile Grayton hill (maybe 10k effort…no faster)…run rest of loop steady…walk or jog last 100m of loop as a short recovery (I’ll show you where that is)
  • 2+mi cool-down back to store

Notes: Similar to last week except it’s a longer loop with a longer but more gradual uphill and downhill…and I’m suggesting a short recovery walk or jog towards the end of every loop…with the hope you’ll be able to do more volume. Again, I’d encourage you to form little packs based on pace.

We can easily improvise alternatives for those wanting something a little less challenging.

Everyone welcome. No charge.

There is parking at the beach in Hyannisport if you need it.

All the best…

Coach Paul

2018-2019 Winter Workout #6 – 1/9/19

Hi My Little Chickadees,

Here’s the tentative plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM. Leave a little early if you need more warm-up time.
  • 2+mi warm-up to Hyannisport…meet at the bottom of Hawthorne Ave
  • 20-30 mins of repeating merry-go-round .4mi hill loop…moderate “push” (~10K effort) up Hawthorne Hill, then steady, short jog before hitting hill.
  • 2+mi cool-down back to store

I’m hoping people will form little packs according to pace…and maybe regroup every now & then to keep group energy going.

We can easily improvise alternatives for those wanting something a little less challenging.

Everyone welcome. No charge.

There is parking at the beach in Hyannisport if you need it.

All the best…

2018-2019 Winter Workout #5 – 12/19/18

Hi Gang,

Here’s the tentative plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM. Leave a little early if you need more warm-up time.
  • 2+mi warm-up to Hyannisport…meet at beach parking lot near Hyannisport YC…just down from where we met last week. I’ll meet you there…~6:20-6:25PM.
  • 2-3 (or more if interested) x hilly 1M loop, recovery will be ~2-3 min…jogging for some…walking for others…
  • 2+mi cool-down back to store

Note: Suggested pace for pick-ups is 30-60 min race pace effort…an effort you could sustain for at least 30-60 mins if you had to. Maybe pretend it’s a tempo run with breaks in it…as opposed to an intense speed workout.

We can easily improvise alternatives for those wanting something a little less challenging.

Everyone welcome. No charge.

There is parking at the beach in Hyannisport if you need it.

All the best…

2018-2019 Winter Workout #4 – 12/12/19

Hi Folks,

Here’s the tentative plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM. Leave a little early if you need more warm-up time.
  • 2+mi warm-up to Hyannisport…meet at beach parking lot near Hyannisport YC…just down from where we met last week. I’ll meet you there…~6:20PM.
  • 3-5 x 1K (.62 mi) loop, recovery will be ~2-3 min…jogging for some…walking for others…
  • 2+mi cool-down back to store

Note: Suggested pace for pick-ups is 30-40 min race pace effort…an effort you could sustain for at least 30-40 mins.

Loop has a hill but is easier than last week.

We can easily improvise alternatives.

Everyone welcome. No charge.

All the best…

2018-2019 Winter Workout #3 – 12/5/18

My Dear Warriors,

Here’s the tentative plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM
  • 2+mi warm-up to Hyannisport…meet at corner of Wachusset Ave & Washington Ave (I’ll meet you there…~6:20PM)
  • 3 x ~1200m (3/4 mi) loop, recovery will be ~2-3 min…jogging for some…walking for others…
  • 2+mi cool-down back to store

Note: Suggested pace for pick-ups is 30-40 min race pace effort…an effort you could sustain for at least 30-40 mins.

Loop is somewhat hilly…but not quite as steep as last week.

We can easily improvise alternatives.

Everyone welcome.

All the best…

2018-2019 Winter Workout #2 – 11/28/18

Hey Gang,

Not sure we can top last week’s magical feel…but we’ll try. Here’s the plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM
  • 2+mi warm-up to Hyannisport…meet at corner of Irving Ave and Longwood Ave (I’ll meet you there)
  • 2 x 400m hill from Longwood Ave to Hyannisport Golf Club entrance, recover with jog back down hill to start (actually we’ll do 400m or 2 mins…whichever comes 1st)
  • 3 x 800m tough hilly loop, recovery will be ~2-3 min…jogging for some…walking for others…loop starts and ends on Irving Ave…includes Hawthorne Ave hill
  • 2+mi cool-down back to store

Note: Suggested pace for pick-ups is 30 min race pace effort…an effort you could sustain for at least 30 mins.

We can easily improvise alternatives for those wanting to do something more or less challenging.

All the best…

2018 Running Program – Workout #23 – 10/10/18

Hello my fine fleet-footed friends,

Here’s the plan for Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – Pick-ups of 2, 2, 4, 8*, 4, 2, 2 mins @25-30 min race effort (pace you could hold for 25-30 mins if you had to…not too hard) with recoveries 1/2 duration of pick-up.

*Note – The 8 minute pick-up is to be done exactly at goal half marathon or marathon pace…depending on which you are doing this Fall. If you are doing neither, do it paced on estimated half marathon pace.

We’ll make individual modifications as necessary.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #22 – 10/3/18

Hi Gang,

Here’s the plan for Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – Pick-ups of 2, 3, 4, 5, 4, 3, 2 mins @30 min race effort (pace you could hold for 30 mins if you had to…not too hard) with 1-2 min recoveries (approx 1/2 duration of pick-up). This is a tough workout. Make sure to pace accurately.

We’ll make individual modifications as necessary.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #21 – 9/26/18

Howdy Folks,

We’ll go with an old standard for this Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – 6 x 4 mins @30 min race effort (pace you could hold for 30 mins if you had to…not too hard) with ~90 sec recoveries.

We’ll make individual modifications as necessary.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul