Hi Troops,

This will be the last workout at the track.  After tommorow night, we will run from Hanlon’s Shoes every Wednesday (with a few exceptions) at 6:00PM.

Here is tomorrow night’s workout:

Warm-up…~2mi…around the grounds.

Then on track, 3 sets of 90secs,90secs,3min pick-ups w~90sec walk/run recoveries (marathoners should try to jog during this period).  Marathoners can extend the workout with a few more pick-ups.  Recommended pace is ~5K race effort.

Cool-down…

See you there!

Coach P

Hi Friends,

Still at the track while the weather’s cooperating and everyone’s liking it…

Here’s tomorrow night’s workout:

Warm-up around grounds (2+mi)

Then, on track, pick-ups of 2,3,4,4,3,2mins w/~90sec recoveries (marathoners should jog during most of recovery).  Marathoners…and/or anyone else who’s interested…can add additional pick-ups of 2,3,4mins.  Suggested paces are 5K pace for non-marathoner workout and about 5mi-10k race effort for the marathoner workout.

Cool-down.

See you there…

Coach P

Hi Gang,

We’re staying at the track for at least a few more weeks…

Here’s tomorrow night’s workout:

Warm-up around grounds (2+mi)

Then, on track, 8x2mins @5K race effort w/~90 sec recoveries.  There will be optional add-on pick-ups for the marathoners.

Cool-down.

See you there…

Coach P

Hi Studs,

We have a plan A and plan B for tomorrow night…

If we have enough marathoners who would like to do the Yasso(ish) workout we did last week, we’ll do that…with maybe an extra rep.  That’s Plan A.  If we don’t.. we’ll do pick-ups of 2,3,2,3,2,3mins.  That’s Plan B.

See you there…

Coach P

Hi Troops,

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

2 mile warm-up around the grounds.

Then on the track…for those that are willing…we’ll do a workout for the marathoners…5x4mins w/200m recovery jog.  This should be very close to the YASSO 800′s for all the 4hr marathoners (we’ll explain at the track).  The intensity of the 4min pick-ups is a bit easier than most of you are used to running.  It should be a pace that you could sustain for a good 30mins…or thereabouts.

Don’t fret if this workout it not your cup of tea.  Kevin will provide an alternative with pick-ups of a much shorter duration.  So there should be something for everyone.

Cool-down jog.

See you at the track!

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 90secs, 6x2mins, 90secs, w~75-90sec walk/jog recoveries.  Suggested pace is ~5K race pace. As usual, take the first pick-up a bit easier and open it up a bit on the last couple.

Cool-down jog.

See you there!!

Hi Gang,

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 2:00, 2:00, 2:30, 2:30, 2:00, 2:00, 1:00, 1:00, w/~75-90sec recovery walk/jog.  Suggested pace is ~5K race pace. As usual, take the first pick-up a bit easier and open it up a bit on the last couple.

Cool-down jog.

See you there!!

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 2,2,2,4,2,2,2mins w/~75-90sec recovery walk/jog.  Suggested pace is ~5K race pace. Run the first pick-up a bit easier and the last one a little quicker.

Cool-down jog.

See you there!!

Hi Gang,

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 90sec,90secs,3mins,90secs,90secs,3mins,90secs,90secs w/~75-90sec recovery walk/jog.  Suggested pace is ~5K race pace.

Cool-down jog

See you there!!

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!!