Author: Coach Paul

Winter Workout #15 – 3/11/2020

Hey Friends
Here’s the plan for this 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 post office. That will be home base for the night.
From there…we’ll do 5-6 x 1/2 miles @~30 min race pace, with ~2 min sec walk/jog/standing recoveries.  All intervals will start at post office but each will be a different course.
 
Jog back to store as a cool-down.

Winter Workout #14 – 3/4/2020

Hi Gang…
Looks like the wind should die down a bit by the evening. Should be nice.
Here’s the plan for this week:
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 up at the Hyannisport beach.
Then we will do 15 x 1 mins @3K-5K pace with 1 min jogging regrouping recovery.  Everyone will following “pace car” so the course will be constantly changing.  Expect some hills.  After each 1 min pick-up…which will be signaled by car horn…everyone will jog back together and then jog slowly as a group…following the car…until the next pick-up.
 
Then…jog back to store as a cool-down.
Paul

Winter Workout #13 – 2/26/2020

Hi Troopers…
Here’s the plan for this week:
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 up at the parking lot at the golf course…up at the top of Irving.
Then we will do 4-6 x 4 min pick-ups as follows: run down Irving toward YC at 10K EFFORT…at 1:55 I will blow horn…when I blow horn, turn around and come back up Irving at 5K race EFFORT (not pace). Stop at 4 mins or when you get to top…whichever comes first. We’ll take ~ 2 min recovery.
Simulating the Boston “down/up” challenge.
 
Then…jog back to store as a cool-down.

Winter Workout #11 – 2/12/2020

Hey Folks…
Looks like another window of really nice weather this Wednesday.
Here’s the plan for this week:
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 corner of Irving & Scudder/Dale.
From there…we’ll do 20-30 minutes of continuous moderate-paced running on hilly .4 mi loop. Marathoners will be encouraged to do 30 minutes…”civilians” a bit less unless they want to do more. The loop…which we have done before…goes down Dale past the Kennedy Compound on the left and winds around to the right. Then you take a right on Hawthorne and go up hill At top of hill take right on Scudder and complete loop. If you are up for it, you can make a push up the Hawthorne hill, but the rest of time you should be running at a very sustainable pace…one you can hold for a couple of hours.
 
Then…jog back to store as a cool-down.

Winter Workout #9 – 1/29/2020

Hey Gang…
Weather is looking nice for Wednesday…yet again.
Here’s the plan for this week:
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 a little before Hyannisport YC (corner of Irving Ave & Iyannough Ave).
From there…we’ll do 5-6 x 3 mins @~30 min race pace, with 90 sec walk/jog/standing recoveries. All the intervals will be on a loop that includes one of the milder Hyannisport hills.
 
Jog back to store as a cool-down.

Winter workout #8 – 1/22/2020

Hi Folks…
Weather is looking perfect for Wednesday night…clear…no wind…reasonable temps.
Here’s the plan for this week:
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 a little before Hyannisport YC (corner of Irving Ave & Iyannough Ave).
From there…we’ll do ~5 x 4 mins @30-40 mins with 2 min walk/jog/standing recoveries. Note: The route for each interval will be different. I have them all planned out. The only thing you can count on is that there will be a hill in each one.
 
Jog back to store as a cool-down.

Winter Workout #6 – 1/8/2020

Hi Troopers…
Here’s what’s in store this week:
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).
From there…as a group…we’ll jog up to corner of Irving and Scudder/Dale. Then we’ll run a hilly .4 mile loop at a steady pace without breaks for 20-30 minutes. The loop is a clockwise loop described as follows: Go down Dale Ave past the Kennedy Compound on the left…wind around to the right…come to a stop sign…take a right onto Hawthorne…go up Hawthorne hill…at top take a right onto Irving…come down hill to Dale Ave and take a right and repeat loop. If feeling good you can push the effort on the Hawthorne hill. Otherwise just keep a steady effort…maybe as if you are in a 10 mi to 1/2 marathon race.
We can take quick re-grouping breaks at the end of each loop if that works.
 
Jog back to store as a cool-down.

Winter Workout #5 – 12/18/19

Hi Troops…
Weather looking OK for this Wednesday. If you are interested…here’s a plan:
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).
From there…we’ll do 3-4 x ~1200m (3/4 mi)…or 6 min pick-ups…whichever comes first…w/~2min recoveries on the following course:
Run up Irving Ave…take 1st left onto Dale Ave….wind around bend…take right onto Hawthorne Ave…go up tough hill then take right onto Irving…run down hill back to starting point. I’ll blow whistle at 6 mins. If you have not completed loop, just walk/jog back to starting point. If you arrive back to start before 6 mins…stop running hard when you get there…break into recovery jog.
Pacing notes: Run the repetitions at 35-45 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.

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.