Archives for "Open Road"

Hi Friends,

Here’s the workout for the Running and Racing group tomorrow night.

2 mile warm-up around the grounds.

Then on the track…pick-ups of 4 sets of 60,90,90secs w/~60-90 recovery walk/jog.  Suggested pace is 5K race pace.

Cool-down jog

See you there!!

We’re changing the structure of the fall running programs.

Walk/Run – Pete Stringer will conduct this program independently.  Contact Pete for details.  His e-mail is petestringer1@hotmail.com.

Basic Running – Bill Lord & Sue Eastman will conduct this program independently.  Contact Bill for details.  His e-mail is mrldz4@yahoo.com.

Running & Racing – The Summer session will be extended 6-7 weeks…probably through the end of September.  There is no need to sign up again.  There will be Wednesday night runs from Hanlon’s once the track sessions end.  Please contact Paul or Kevin with any questions.  Paul’s e-mail is paulfendler@yahoo.com.

Hi Runners,

Here are the workouts planned for the twelvth and final official week of the summer program:

Walk/Run – 5:45PM – walk 1min,  jog 12mins, repeat 3 times for a total of 39mins.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  1,2,2,3,3,2,2,1mins w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is ~5K race pace.

See you there…

Hi Runners,

Here are the workouts planned for the eleventh week of the summer program:

Walk/Run – 5:45PM – walk 1min,  jog 10mins, repeat 3 times for a total of 33mins.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  1,2,3,2,1,2,3,2,1mins w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is ~3K-5K race pace.

See you there…

Hi Gang,

Here are the workouts planned for the tenth week of the summer program:

Walk/Run – 5:45PM – walk 8min,  jog 1min, repeat 4 times for a total of 36mins.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  5x2mins, 4x90secs, w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is ~5K race pace.

See you there…

Hi Friends,

Here are the workouts planned for the ninth week of the summer program:

Walk/Run – 5:45PM – walk 4min,  jog 1min, repeat 7 times for a total of 35mins.  Take er’ easy…it’s hot!

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  1x3mins, 2x2mins, 3x90secs, 4x1min w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is ~5K race pace.

See you there…

Hi Athletes,

Here are the workouts planned for the eighth week of the summer program:

Walk/Run – 5:45PM – walk 6min,  jog 1min, repeat 5 times for a total of 35mins.  Take er’ easy.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  3x2mins, 4x90secs, 3x1min w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is ~5K race pace.

See you there…

Hi Gang,

Here are the workouts planned for the seventh week of the summer program:

Walk/Run – 5:45PM – walk 3min,  jog 1min, repeat 8 times for a total of 32mins.  Same as last week.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  10 x 90secs w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is 3K-5K race pace.

See you there…

Hi Folks,

Here are the workouts planned for the sixth week of the summer program:

Walk/Run – 5:45PM – walk 3min,  jog 1min, repeat 8 times for a total of 32mins.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  3,2,1,1,2,3,2,1mins w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is 3K-5K race pace.

All the best…

Hi Runners,

Here are the workouts planned for the fifth week of the summer program:

Walk/Run – 5:45PM – walk 2min,  jog 1min, repeat 10 times for a total of 30mins.  Same as last week.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Coach Lord will explain how to run the pick-ups etc..  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-60mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of  3 sets of 2mins, 2mins, 90secs, w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Recommended pace for the pick-ups is fastest pace you can hold for at least 15-30mins (if you had to).  Last couple pick-ups can be run faster and by feel.

Ciao…