Author: 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…

Running & Racing – Workout 13 – 8/2/17

Hi Fleet-footed Friends,

Here is the workout for Wednesday 8/2/17:

6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 1, 2, 3, 4, 4, 3, 2, 1 mins w/recoveries of 1-3 mins…depending on length of the interval (~50% time), then cool-down. Suggested pace for the pick-ups is a pace you can hold for 20-30 mins continuously. As you come down the “ladder,” go as you feel.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #12 – 7/26/17

Hi Folks,

Here are the workouts planned for Wednesday 7/26/17:

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 5 x 5 min pick-ups at 30 min race pace w/~2min recoveries.

Please don’t be daunted by the volume of this workout. The intensity is a bit lower than usual. Note that pick-ups should be run at a pace you could sustain for 30 mins if you had to….so running five minute segments at this pace should feel very manageable.  Think of this as a 25 min tempo run with breaks.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #11 – Wednesday 7/19/17

Hi Gang,

Here are the workouts planned for Wednesday 7/19/17:

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 at repeatable pace w/90 sec recovery, 3-4 min break, then 800m TT (time trial).  End with cool-down jog or walk of at least 5-10 mins.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #10 – 7/12/17

Hi Gang,

Here are the workouts planned for Wednesday 7/12/17:

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 4, 4, 4, 3, 2, 1 mins w/recovery about 60-75% of time of pick-up.  Run 1st 4 min pick-up at pace you could sustain for 25-30 mins. After that, increase pace gradually if feeling good.  Everyone should do cd (cool-down) walk or jog after track workout…5-10 mins minimum.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #9 – 7/5/17

Hi Folks,

Here are the workouts planned for Wednesday 7/5/17:

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 9 x 2 mins @repeatable pace, w/~75 sec recovery (a bit longer after every 3rd pick-up), then cool-down jog.

Guests welcome…

See you there…

Coach Paul