Author: Coach Paul

2019 Running Program – Workout #6 – 6/12/19

Hi Folks,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout –  Pick-ups of 3 x 4 mins @20-30 min race pace with ~2:30 recovery, then 2 x 2 mins as you feel

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

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #5 – 6/5/19

Hi Troops,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout –  5 x 3 mins @20-30 min race pace w/~2 min walk/jog regrouping recoveries.

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

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #4 – 5/29/19

Hi Everyone,

Happy Memorial Day!

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready to rock about 6:20-6:25PM.

Track workout –  8 x 2 mins @20min race pace.  Recoveries will alternate between 1 min and 2 mins. Therefore, the recovery after the 1st pick-up will be 1 min, the recovery after the 2nd pick-up will be 2 mins, the recovery after the 3rd pick-up will be 1 min etc..

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

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #3 – 5/22/19

Hi Troops,

Here’s what is planned for this Wednesday’s:

Warm-up – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. If you go off on your own…plan to be back from warm-up around 6:20PM…give or take.

Workout – Pick-ups of 2 x 3 mins, 3 x 2 mins, 3 x 90 secs @~20 min race pace (pace you could sustain for 20 mins if you had to) with walking/jogging recoveries loosely equivalent to length of pick-up.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #2 – 5/15/19

Hi All,

This Wednesday’s tentative workout:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good.

Workout – Pick-ups of 1, 2, 3, 3, 3, 2, 1 mins @~20 min race pace (pace you could sustain for 20 mins if you had to) with walking/jogging recoveries of 1-2 mins. Good chance these will be on roads, mostly over at Jr High.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #1 – 5/8/19

Hi All,

It’s opening night of the Spring/Summer running group at the Barnstable HS track.

We’ll start sign-ups at ~5:30 and begin the workout at 6:00PM.  It’s $50 for everyone…new or old. Checks payable to Paul Fendler.  Ask about family, couples discounts.

The workouts will look like this:

Warm-up – We’ll break into groups according to current fitness level and do 10-20 mins of easy jogging…or jogging mixed with walking. This part is meant to be easy.  If you go off on your own, make sure you are back to the track at ~6:20PM

Track workout – Intervals of 1, 1, 2, 2, 2, 2, 2, 2, 1, 1 mins with recovery periods approximately the same as the duration of the pick-up.

Note 1: Pick-ups are to be done at a repeatable pace…one that you can repeat throughout the course of the workout. Take first two 1-minute intervals as a warm-up.  I’ll help you find the appropriate pace.

Note 2: We’ll make individual adjustments as needed. For example…we may lengthen or shorten the period of harder running according to fitness level.

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

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Winter Workout #9 – 3/6/19

Hi Everyone,

If anyone’s game…here’s something for tonight:

  • 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 top of hill at golf club…the old turnaround spot
  • 2-5 x .81 mi loop…downhills at ~half marathon effort, uphills at ~10K effort, short recovery regroup
  • 2+mi cool-down back to store

Course notes:  Loop starts at top of Irving…go down Irving to end, left on Iyannough Ave…left on Wachusett Ave…past post office…left on Scudder…right on Irving to top. Bonus points for going into golf club parking lot and up hill into back parking lot.

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 #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…