Category: Open Road

Anything that doesn’t fit into other categories.

2018-2019 Winter Workout #4

Hi Folks,

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 beach parking lot near Hyannisport YC…just down from where we met last week. I’ll meet you there…~6:20PM.
  • 3-5 x 1K (.62 mi) loop, recovery will be ~2-3 min…jogging for some…walking for others…
  • 2+mi cool-down back to store

Note: Suggested pace for pick-ups is 30-40 min race pace effort…an effort you could sustain for at least 30-40 mins.

Loop has a hill but is easier than last week.

We can easily improvise alternatives.

Everyone welcome. No charge.

All the best…

2018-2019 Winter Workout #3 – 12/5/18

My Dear Warriors,

Here’s the tentative plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM
  • 2+mi warm-up to Hyannisport…meet at corner of Wachusset Ave & Washington Ave (I’ll meet you there…~6:20PM)
  • 3 x ~1200m (3/4 mi) loop, recovery will be ~2-3 min…jogging for some…walking for others…
  • 2+mi cool-down back to store

Note: Suggested pace for pick-ups is 30-40 min race pace effort…an effort you could sustain for at least 30-40 mins.

Loop is somewhat hilly…but not quite as steep as last week.

We can easily improvise alternatives.

Everyone welcome.

All the best…

2018-2019 Winter Workout #2 – 11/28/18

Hey Gang,

Not sure we can top last week’s magical feel…but we’ll try. Here’s the plan for this coming Wednesday:

  • Meet at Hanlon’s Shoes in Hyannis…leave the store at 6:00PM
  • 2+mi warm-up to Hyannisport…meet at corner of Irving Ave and Longwood Ave (I’ll meet you there)
  • 2 x 400m hill from Longwood Ave to Hyannisport Golf Club entrance, recover with jog back down hill to start (actually we’ll do 400m or 2 mins…whichever comes 1st)
  • 3 x 800m tough hilly loop, recovery will be ~2-3 min…jogging for some…walking for others…loop starts and ends on Irving Ave…includes Hawthorne Ave hill
  • 2+mi cool-down back to store

Note: Suggested pace for pick-ups is 30 min race pace effort…an effort you could sustain for at least 30 mins.

We can easily improvise alternatives for those wanting to do something more or less challenging.

All the best…

2018 Running Program – Workout #23 – 10/10/18

Hello my fine fleet-footed friends,

Here’s the plan for Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – Pick-ups of 2, 2, 4, 8*, 4, 2, 2 mins @25-30 min race effort (pace you could hold for 25-30 mins if you had to…not too hard) with recoveries 1/2 duration of pick-up.

*Note – The 8 minute pick-up is to be done exactly at goal half marathon or marathon pace…depending on which you are doing this Fall. If you are doing neither, do it paced on estimated half marathon pace.

We’ll make individual modifications as necessary.

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

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #22 – 10/3/18

Hi Gang,

Here’s the plan for Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – Pick-ups of 2, 3, 4, 5, 4, 3, 2 mins @30 min race effort (pace you could hold for 30 mins if you had to…not too hard) with 1-2 min recoveries (approx 1/2 duration of pick-up). This is a tough workout. Make sure to pace accurately.

We’ll make individual modifications as necessary.

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

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #21 – 9/26/18

Howdy Folks,

We’ll go with an old standard for this Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – 6 x 4 mins @30 min race effort (pace you could hold for 30 mins if you had to…not too hard) with ~90 sec recoveries.

We’ll make individual modifications as necessary.

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

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #20 – 9/19/18

Hi Dear Friends,

Here’s the plan for this Wednesday:

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 relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – 4 x 6 mins at 30 min race pace w/2 min recovery.

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.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #19 – 9/12/18

Hi Gang,

I’m afraid the tough weather is returning….although I’m noticing people have definitely become stronger by running in the heat.

Here’s the plan for this Wednesday:

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 relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – 6-9 x 3 mins at 30-35min race pace w/60-90 sec recovery (Note: Recovery is short! We’ll adjust a bit according to weather).

Note 1: Pacing is similar to last week.

Note 2: Depending on your goals…and/or fitness level…some runners may want to run every other pick-up…or 2 of every 3.

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.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #18 – 9/5/18

Hi Everybody,

Weather looks slightly better this week….

Here’s the plan for this Wednesday:

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 relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – choice of one of the 3 workouts…all done together:

  1. 5 x 5 mins @40-45min race effort (pace you could for 40-45 mins if you had to), with 1 min recovery (this is essentially a 25 min tempo run with 1 min breaks)
  2. 5 x 4 mins @30 min race effort, with 2 min recovery
  3. 5 x 3 mins @repeatable pace, with 3 min recovery

Essentially, we’ll be starting an interval every 6 minutes…give or take…so you’ll be able to do anything that works within that framework.

In some cases…I’ll make suggestions as to what might be your best option.

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.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #17 – 8/29/18

Hi Friends,

It looks like the weather is once again going to provide extra challenge. At this point in the year…we usually extend the length of the intervals…use short recoveries…and run at paces a little that are a little slower…but a bit more specific to those training for longer races (half marathon, marathon etc).  Unfortunately, the severe heat makes the long intervals impractical this week. We’ll go with a different approach.

Here’s the plan for this Wednesday:

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 relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – 3-4 sets of 3 x 2 mins w/1 min recovery, 2-3 mins recovery between sets.  Suggested pace for the 2 min pick-ups for those doing all 4 sets is the best pace you can hold for 30 mins continuously…on the night.

Another way describing this workout would be – 9-12 x 2 mins with a 1 min recovery, except recovery will be 2-3 minutes after every 3rd pick-up.

Please note:  For many of you..I am going to suggest you skip 1 of every 3 pick-ups…so you get longer recovery. I’ll explain at the track. 

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.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul