Category: Open Road

Anything that doesn’t fit into other categories.

2019 Running Program – Workout #11 – 7/17/19

Hi All,

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, 3, 2, 2, 2, 2, 1 mins with recoveries approximately equal to same length as interval. Suggested pace for pick-ups is pace you can hold for 10-15 mins…on the night…if you had to. Main thing is that your pace is repeatable.

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 #10 – 7/10/19

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 –  Pick-ups 4:00, 4:00, 2:00, 2:00, 1:00, 1:00, :30, :30 mins with recoveries of ~2:00. 2:00, 1:30, 1:30, 1:00, 1:00, 1:00 respectively. Run 4 mins pick-ups at 20-30 min race pace. Run 2 min pick-ups at ~15 min race pace. Run remainder of pick-ups 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 #9 – 7/3/19

Hi Gang,

Ready or not…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 8 x 2 mins @~20 min race pace with ~90 sec recoveries, except 3 mins after the 4th pick-up (1/2 way)

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 #8 – 6/26/19

Hi Troops,

Firstly…note…Dan S will be in charge this week.  I have to miss. I’ll see you next week.

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 4 x 3 mins @~20 min race pace with ~2 min recoveries, then 2 x 90 secs 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 #7 – 6/19/19

Hi Gang,

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 1, 2, 3, 4, 3, 2, 1 mins @~20 min race pace with recoveries of ~1:00, 1:30, 2:00, 2:30, 2:00, 1:30 respectively.

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 #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