Author: Coach Paul

Running & Racing – Workout #22 – 10/11/17

Hi Gang,

Here is the workout for Wednesday 10/11/17:

This is likely our last workout of the year…

6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 5 x 3 mins @15-20 min race pace w/~2mins walking/jogging recovery, then cool-down.

Guests welcome…

See you there…

Coach Paul

Running & Racing – Workout #20 – 9/27/17

Hi Troops,

Here is the workout for Wednesday 9/27/17:

6:00PM – 10-12 mins easy jog around high school grounds (a little shorter), return to track, then pick-ups of 4-5 x 8 mins @40-45 min race pace w/2-3 mins walking/jogging recovery, then cool-down. Again…pacing is vital. Please don’t feel running faster than the prescribed pace will give you you any benefit. We will “tweak” workout on an individual basis, as necessary.

Guests welcome…

See you there…

Coach Paul

Running & Racing – Workout #18 – 9/13/17

My dear little ragtag bunch of intrepid warriors,

Here is the workout for Wednesday 9/13/17:

6:00PM – 10-12 mins easy jog around high school grounds (a little shorter), return to track, then pick-ups of 3-4 x 10 mins @30-60 min race pace w/~3 mins walking/jogging recovery, then cool-down. Pace properly…high volume. As this workout is challenging, we will “tweak” it on an individual basis, as necessary.  For example, some may due 3 x 8 mins @30-60 min race pace w/5 min recovery…or something like it.

Guests welcome…

See you there…

Coach Paul

Running & Racing – Workout #17 – 9/6/17

Hi Crew,

Here is the workout for Wednesday 9/6/17:

6:00PM – 10-12 mins easy jog around high school grounds (a little shorter), return to track, then pick-ups of 4-8 x 4 mins @30+min race pace w/~2 mins walking/jogging recovery, then cool-down. Pace properly…high volume. Most of the marathoners will do 8 repeats. Everyone else will do somewhere between 4 and 8 repeats…depending on goals and fitness level.

Guests welcome…

See you there…

Coach Paul

Running & Racing – Workout #16 – 8/30/17

Hi Gang,

Back to the track…we’ll emphasis stamina for the next 8 weeks or so.

Here is the workout for Wednesday 8/30/17:

6:00PM – 10 mins easy jog around high school grounds (a little shorter), return to track, then pick-ups of 8, 7, 6, 5, 4 mins @30+min race pace w/2-3 mins walking/jogging recovery, then cool-down. Very important to pace these intervals properly…which means not that hard. You want to make sure you can absolutely sustain your pace for 30 mins, if necessary.

Note: We’ll modify workout for those not running fall marathons or half marathons.

Guests welcome…

See you there…

Coach Paul

Running & Racing – Workout #15 – 8/16/2017

Hi Folks,

Here is the workout for Wednesday 8/16/17:

6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of  x 4 mins @25-30 min race pace, with ~2 min walk/jog recovery, then cool-down.

Note: Those of you who are running Falmouth should either to fewer reps or run the reps a bit slower. It’s a bit too close to the race to do a normal effort…unless you are just training through Falmouth.

Guests welcome…

See you there…

Coach Paul

 

PLEASE NOTE: Next week (8/23), we are going to skip the workout because so many runners are going to Isaac’s Run 5K over at Cape Cod Beer.  Maybe we’ll see you there.

You can find info about the race here:

http://www.southshorerace.com/isaacs-run-5k—august-23-2017.html

Running & Racing – Workout #14 – 8/9/17

Hi Folks,

Here is the workout for Wednesday 8/9/17:

6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 4 x 4-6 mins @25-30 min race pace, with variable recoveries, then cool-down.

Guests welcome…

See you there…

Coach Paul

 

PS  Remind me to talk about Heather’s race on the 23rd…