Summer Session – Workout #8 – 6/28/17

Hi Gang,

Here are the workouts planned for Wednesday 6/28/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 3 x 5 mins @~20-30 min race, w/2-3 min recovery…then 3 x 1 min as you feel w/~2 min recovery, then cool-down jog.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #7 – 6/21/17

Hi Studs and Studesses,

Here are the workouts planned for Wednesday 6/21/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 2, 2, 4, 2, 2, 4 mins @~20 min race, w/1-2min recovery…then 2 x 200m as you feel w/1-2 mins recovery, then cool-down jog.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #6 – 6/14/17

Hi All,

Here are the workouts planned for Wednesday 6/14/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 5 x 3 mins @20 min race, w/~2min recovery…then 3 x 1 mins as you feel w/1-2 mins recovery, then cool-down jog.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #5 – 6/7/17

Hi Folks,

Here are the workouts planned for Wednesday 6/7/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 3, 4, 5, 4, 3 mins @25-30 min race pace w/recoveries of ~1/2 duration of pick-up, then cool-down jog.

Note short recovery and high volume. Need to pace.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Summer Session – Workout #4 – 5/31/17

Hi Gang,

Here are the workouts planned for Wednesday 5/31/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then 8 x 90 secs @repeatable pace w/90 sec recovery, then cool-down jog.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Summer Session – Workout #3 – 5/24/17

Hi Gang,

Here are the workouts planned for Wednesday 5/24/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 4-5 x 4 mins, w/2-3 min recovery/regroup period. Run 1st pick-up at 30 min race pace (a pace you could hold for 30mins if you had to) and pick up slightly from there as you feel. Follow workout w/cool-down jog.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Summer Session – Workout #2 – 5/17/17

Hi Gang,

Here are the workouts planned for Wednesday 5/17/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 1,2,3,3,3,2,1 mins w/walk/jog recovery/re-grouping periods ~ equivalent to interval period, then cool-down jog.  Run pick-ups at a repeatable pace…a pace you can maintain throughout the workout. Take the first couple of pick-ups easier…and last few a little faster.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Session #1 – Opening Night

Hi All,

Time to get back at it. Tonight is first night of the Spring/Summer running group at the Barnstable HS track.

We didn’t do application forms this year as yours truly has had a few too many personal responsibilities. Instead we’ll just do a quick sign-up at the track.  It’s $50 for everyone…new or old. Checks payable to Kevin Petrovek.

Here are the workouts planned for the Wednesday 5/10/16:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 1,1,2,2,2,2,2,2 mins w/walk/jog recovery/re-grouping periods ~ equivalent to interval period, then cool-down jog.  Run pick-ups at a repeatable pace…a pace you can maintain throughout the workout.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Bonus session #7 – 10/2/16

Hi Troops,

This will likely be our last track workout of the season.

Since our numbers are starting to dwindle…as most of the gang sets out to run their fall marathons and beyond…here’s what I was thinking. But we’ll be flexible depending on who can run:

6:00PM – 15-20 mins easy jog around high school grounds…return to track…then pick-ups of  2, 8, 6, 4, 2 mins…1st 3 pick-ups should be run at 30-min race pace, last 2 pick-ups as you feel.  Cool-down with light jogging or brisk walking afterwords.

Guests welcome…

Coach Paul

Bonus session #6 – 10/5/16

Hi All…

Here is the workout planned for Wednesday 9/28/16:

6:00PM – 15-20 mins easy jog around high school grounds…return to track…then pick-ups of  4 x 5 mins w/3 min walk/jog recoveries…pick-ups done at 25-30 min race pace.  For those running marathons…or further…in the next week or two…suggested pace is between HMP and MP.  Cool down with easy jogging or brisk walking.

Guests welcome…

Coach Paul