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Hi Gang,

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

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

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  2x3mins, 4 x 2mins, 2 x 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.

See you there…!!!

Hi All,

Here are the various workouts planned for the third week of the summer program:

Walk/Run – 5:45PM – walk 1min,  jog 1min, repeat 15 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 90secs, 90secs, 2mins, 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.

See you there…!!!

Hi Folks,

Time for a new session…

Here are the various workouts planned for the second week of the summer program:

Walk/Run – 5:45PM – walk 1min,  jog 1min, repeat 15 times for a total of 30mins.  Big leap from last week…go easy…

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track 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, return to track, then pick-ups of 3 x 90 secs, 3 x 2mins, 3 x 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 15-20mins (if you had to).  Last couple pick-ups can be run faster and by feel.

See you there…!!!

Hi Folks,

Time for a new session…

Here are the various workouts planned for the first night of the spring/summer program:

Walk/Run – 5:45PM – walk 90secs,  jog 30secs, repeat 15 times for a total of 30mins.  Try to relax and not try to do too much the first night.  You want to be anxious to get out there Thursday, Friday and so on…

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track 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, return to track, then pick-ups of 2,2,2,2,1,2,2,2,2,1 mins 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 15-25mins (if you had to).  Last couple pick-ups can be run faster and by feel.

Try to relax the first night…

See you there…RAIN or SHINE!!!

PS Enjoy the new track!

Hi Folks,

Note – all groups start at the same time.  Also, a separate workout for Running & Racing is planned.

Here are the various workouts planned…RAIN OR SHINE:

Walk/Run – 5:45PM – walk 60secs,  jog 60secs, repeat 15 times for a total of 30mins.

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.  Most of the workout will take place at the Jr High until the new track is ready.  For now…meet at the track…or what’s left of it…until you hear otherwise.

Running & Racing – 5:45PM – ~15+mins easy jog around high school grounds, end up at Jr High, then pick-ups, 8x90sec @~3K-5K race pace, cool-down.

Have fun!!!

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 – 5:45PM – walk 90secs,  jog 30secs, repeat 15 times for a total of 30mins.

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.  Most of the workout will likely take place at the Jr High until the new track is ready.  For now…meet at the track…or what’s left of it…until you hear otherwise.

Running & Racing – 6:00PM – ~15mins easy jog around high school grounds, end up at Jr High, then pick-ups of 2,2,4,2,2,4,2,2min w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.

Try to relax the first night…

Good luck!!!

The Fall Session is fast approaching.  It will begin at Barnstable HS on Wed 9/1/10.  All groups will begin at 5:45PM…including Running & Racing.

Those groups that normally use the track will use the Jr High until the track is ready.  Apparently they are ahead of schedule…so it might not be too long a wait.

You can download the application here.

All the best…

Hello Folks,

Here are tomorrow night’s workouts – our grand finale of the current session:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 12min,  jog 1min, repeat 3 times for a total of 36mins. 

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” over at Jr High with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of 3,2,1,3,2,1,3,2,1mins  w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the pick-ups at a pace you could sustain for 15-20mins. 

See you there…

Coach

Hello Folks,

Here are tomorrow night’s workouts:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 10min,  jog 1min, 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” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  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 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then 6x3mins, w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the pick-ups at a pace you could sustain for 15-30mins. 

Bye for now…

Coach