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	<title>Hyannis Road Runners</title>
	<link>http://hyannisroadrunners.com</link>
	<description>Coaching instruction for beginning runners and racers.</description>
	<lastBuildDate>Wed, 08 Sep 2010 17:59:52 +0000</lastBuildDate>
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	<item>
		<title>Fall Session &#8211; Workout #2 &#8211; 9/8/10</title>
		<description><![CDATA[Hi Folks, Note &#8211; all groups start at the same time.  Also, a separate workout for Running &#38; Racing is planned. Here are the various workouts planned&#8230;RAIN OR SHINE: Walk/Run &#8211; 5:45PM &#8211; walk 60secs,  jog 60secs, repeat 15 times for a total of 30mins. Basic Running &#8211; 5:45PM &#8211; 10-15min  very easy jogging warm-up, [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/09/08/fall-session-workout-2-9810/</link>
			</item>
	<item>
		<title>Fall Session &#8211; Workout #1 &#8211; 9/1/10</title>
		<description><![CDATA[Hi Folks, Time to start up another session.   Anyone signing up at the track tomorrow night should try to arrive a little earlier. Here are the various workouts planned the first night fall session RAIN OR SHINE: Walk/Run &#8211; 5:45PM &#8211; walk 90secs,  jog 30secs, repeat 15 times for a total of 30mins. Basic Running &#8211; 5:45PM [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/08/31/fall-session-workout-1-9110/</link>
			</item>
	<item>
		<title>Fall Session Starts Wed 9/1/10</title>
		<description><![CDATA[The Fall Session is fast approaching.  It will begin at Barnstable HS on Wed 9/1/10.  All groups will begin at 5:45PM&#8230;including Running &#38; Racing. Those groups that normally use the track will use the Jr High until the track is ready.  Apparently they are ahead of schedule&#8230;so it might not be too long a wait. [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/08/20/fall-session-starts-wed-9110/</link>
			</item>
	<item>
		<title>Spring/Summer Session &#8211; Week #12 &#8211; 7/28/10</title>
		<description><![CDATA[Hello Folks, Here are tomorrow night&#8217;s workouts &#8211; our grand finale of the current session: Walking &#8211; 5:45PM &#8211; 30-40mins around the high school grounds. Walk/Run &#8211; 5:45PM &#8211; walk 12min,  jog 1min, repeat 3 times for a total of 36mins.  Basic Running &#8211; 5:45PM &#8211; 10-15min  very easy jogging warm-up, then a series of &#8220;pick-ups&#8221; over at [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/07/28/springsummer-session-week-12-72810/</link>
			</item>
	<item>
		<title>Spring/Summer Session &#8211; Week #11 &#8211; 7/21/10</title>
		<description><![CDATA[Hello Folks, Here are tomorrow night&#8217;s workouts: Walking &#8211; 5:45PM &#8211; 30-40mins around the high school grounds. Walk/Run &#8211; 5:45PM &#8211; walk 10min,  jog 1min, repeat 3 times for a total of 33mins.  Basic Running &#8211; 5:45PM &#8211; 10-15min  very easy jogging warm-up, then a series of &#8220;pick-ups&#8221; on track with recovery/re-grouping periods that are generally equal [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/07/21/springsummer-session-workout-11-72110/</link>
			</item>
	<item>
		<title>Upcoming Races</title>
		<description><![CDATA[Some good summer races coming up&#8230; Sat 7/17/10 - Cape Cod 5K Championships &#8211; Osterville &#8211; start time 8:00AM &#8211; sdoherty@capecod.net Sat 7/24/10 &#8211; Provincetown 5K Run &#38; Walk 2010 &#8211; http://www.asgcc.org/ Sat 7/31/10 &#8211; 33rd Annual Dennis Road Race &#8211; 5MI &#8211; krjohnson38@hotmail.com]]></description>
		<link>http://hyannisroadrunners.com/2010/07/14/upcoming-races/</link>
			</item>
	<item>
		<title>Spring/Summer Session &#8211; Week #10 &#8211; 7/14/10</title>
		<description><![CDATA[Hello Gang, Yikes&#8230;it&#8217;s still hot.  Take &#8216;er easy.  Dew points of 70 or more require caution. Here are tomorrow night&#8217;s workouts: Walking &#8211; 5:45PM &#8211; 30-40mins around the high school grounds. Walk/Run &#8211; 5:45PM &#8211; walk 8min,  jog 1min, repeat 4 times for a total of 36mins.  Basic Running &#8211; 5:45PM &#8211; 10-15min  very easy jogging warm-up, [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/07/14/srpingsummer-session-week-10-71410/</link>
			</item>
	<item>
		<title>Spring/Summer Session &#8211; Week #9 &#8211; 7/7/10</title>
		<description><![CDATA[Hello Gang, Yikes&#8230;it&#8217;s hot.  Take it easy out there. Here are tomorrow night&#8217;s workouts: Walking &#8211; 5:45PM &#8211; 30-40mins around the high school grounds. Walk/Run &#8211; 5:45PM &#8211; walk 4min,  jog 1min, repeat 7 times for a total of 35mins.  Basic Running &#8211; 5:45PM &#8211; 10-15min  very easy jogging warm-up, then a series of &#8220;pick-ups&#8221; on track [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/07/07/springsummer-session-week-9-7710/</link>
			</item>
	<item>
		<title>Spring Summer Session &#8211; Week #8 &#8211; 6/30/10</title>
		<description><![CDATA[Hello Folks, Here are tomorrow night&#8217;s workouts: Walking &#8211; 5:45PM &#8211; 30-40mins around the high school grounds. Walk/Run &#8211; 5:45PM &#8211; walk 6min,  jog 1min, repeat 5 times for a total of 35mins.   Don&#8217;t let the jump in running time throw you. Basic Running &#8211; 5:45PM &#8211; 10-15min  very easy jogging warm-up, then a series of &#8220;pick-ups&#8221; [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/06/30/spring-summer-session-week-8-63010/</link>
			</item>
	<item>
		<title>Spring/Summer Session &#8211; Week #7 &#8211; 6/23/10</title>
		<description><![CDATA[Hello Folks, Here are tomorrow night&#8217;s workouts: Walking &#8211; 5:45PM &#8211; 30-40mins around the high school grounds. Walk/Run &#8211; 5:45PM &#8211; walk 3min,  jog 1min, repeat 8 times for a total of 32mins.   Same as last week. Basic Running &#8211; 5:45PM &#8211; 10-15min  very easy jogging warm-up, then a series of &#8220;pick-ups&#8221; on track with recovery/re-grouping periods [...]]]></description>
		<link>http://hyannisroadrunners.com/2010/06/22/springsummer-session-week-7-62310/</link>
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