Category: Open Road

Anything that doesn’t fit into other categories.

Winter Workout #4 – 12/11/19

Hi Winter Warriors…if you are interested…here’s a workout for this coming Wednesday:
 
Meet at store (Hanlon’s – Main St)
 
Leave Hanlon’s at 6:00 (leave a little earlier if you are want to take the warm-up a little slower than most). Jog ~2 mi over to Hyannisport. Meet me at the Hyannisport YC (corner of Irving Ave & Iyannough Ave).
Once in Hyannisport…we’ll do approximately 20-25 mins of mostly continuous running on hilly loop at moderate pace…but pushing uphills. Since the weather looks a little iffy…we’ll wait to decide on exact loop. At the end of each loop we might have quick re-grouping periods so we maintain a good group vibe.
 
Jog back to store as a cool-down.
 
Note: Workout is extremely flexible. We can make all kinds of individual modifications based on what you want to do.

Winter Workout #3 – 12/4/19

Hello My Friends…if you are interested…here’s a workout for this coming Wednesday:
 
Meet at store (Hanlon’s – Main St)
 
Leave Hanlon’s at 6:00 (leave a little earlier if you are want to take the warm-up a little slower than most). Jog ~2 mi over to Hyannisport. Meet me at the Hyannisport YC (corner of Irving Ave & Iyannough Ave).
Then we’ll walk up to the corner of Longwood and Irving…from there we’ll do 4 x 4 mins w/~2min recoveries on the following course:
Run up Irving Ave, take 1st left onto Dale Ave, wind around bend and take right onto Hawthorne Ave, go up tough hill then take right onto Irving. I’ll blow whistle at 4 mins. You’ll be somewhere on Irving. From there…do easy recovery walk/jog to me back at starting point. 
Pacing notes: Run the repetitions at 30-40 min race pace…except push the effort (not pace) up the Hawthorne hill.
 
Jog back to store as a cool-down.
 
Note: Workout is extremely flexible. We can make all kinds of individual modifications based on what you want to do.

2019 Running Program – Workout #24 – 10/16/19 (Last track workout of the year)

Dear Runners,

The plan for this Wednesday’s grand finale 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 6, 5, 4, 3, 2, 1 mins with recoveries of ~ 1/2 duration of pick-up. Start the pick-ups at a pace you can definitely hold for at least 30 mins…if you had to…and then pick-up pace slightly as reps get shorter in duration.

We will make modifications according to individual needs.

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 #23 – 10/9/19

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 – 6-8 x 2:30 @20-30 min race pace with 1:30 recovery

We will make further modifications according to individual needs.

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

NOTE: There will likely be one more workout after this workout. So I’m planning on this week being the 2nd to last of this year’s track workouts.

2019 Running Program – Workout #22 – 10/2/19

Hi Everybody,

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 (2 alternatives):

  • Workout 1 – pick-ups of 5, 5, 5, 3, 3, 3 mins @20-30 min race pace (a little faster on the 3 min pick-ups) with 2 min recoveries
  • Workout 2 – pick-ups of 4*, 4*, 4*, 3, 3, 3 mins @20-25 min race pace with recoveries of 3 min recoveries on 4 min pick-ups/2 mins on 3 min pick-ups

*Or 800m…whichever comes 1st

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 #21 – 9/25/19

Hi Warriors,

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 (2 alternatives):

  • Workout 1 – (marathoners, half marathoners, long triathlons etc) – 5-6 x 4 mins @30 min race pace with 1:20 recoveries  (Note recovery period!!)
  • Workout 2 – (short course triathletes, 5K goal runners, others) – 5-6 x 3 min @15-20 min race pace with 2:20 recoveries

We will make further modifications according to individual needs.

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 #20 – 9/18/19

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 (2 alternatives):

  • Workout 1 – (marathoners, half marathoners, long triathlons etc) – 4 x 6 mins @30 min race pace with 2 min recoveries – need to pace correctly
  • Workout 2 – (short course triathletes, 5K goal runners, others) – 8 x 2 min @repeatable pace with 2 min recoveries

Everyone will all be on the same clock so you will all be together for a lot of it.  The folks doing the 6 minute pick-ups will always be starting with the people doing 2 min pick-ups. The group doing 2 min pick-ups will simply be recovering during part of the 6 min group pick-ups.  It should work out nicely…even if I’ve confused the hell out of you here. For more confusion…see below.

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

 

Min beg Min end Group 1 (6 min pick-ups) Group 2 (2 min pick-ups)
0 2 run run
2 4 run recover
4 6 run run
6 8 recover recover
8 10 run run
10 12 run recover
12 14 run run
14 16 recover recover
16 18 run run
18 20 run recover
20 22 run run
22 24 recover recover
24 26 run run
26 28 run recover
28 30 run run

2019 Running Program – Workout #19 – 9/11/19

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 (with loose guidelines):

  • Experienced marathoners – 6 x 4 mins @~30 min race pace (not too hard) with ~2 min recoveries
  • Half marathoners, less experienced marathoners – 5 x 4 mins @~30 min race pace with ~2 min recoveries
  • Triathletes, people participating in shorter events, people who have just raced etc  – 4 x 4 mins @20-30 min race pace with ~2 min recoveries
  • People getting into shape – 3-5 x 3 mins @repeatable pace w/3 min recoveries

I’ll help guide you to appropriate workout…if you want me to.

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 #18 – 9/4/19

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 – 4 x 3 mins @20 min race pace, 2 x 2 mins @10 min race pace, 2 x 1 min (as you feel), all with ~90 sec 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 #17 – 8/28/19

Hi Friends,

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 5 mins @20-30 min race pace (not too hard) with ~2 min recoveries.

Note: I will suggest that some folks do 4 x 800m instead. This will be based on current fitness level and/or Fall racing plans.

This workout will be no problem as long as you pace correctly.

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