Hello All....

Here is the plan for week #2:

Feel free to change groups if you found last week's workout too easy or too difficult.

Walking Group - Probably a lot like last week.

Walk/Run - 5:45PM:
jog 60 seconds then walk 60 seconds, repeat 15 times for a total of 30 minutes. Careful this week. You are running twice the amount of time compared to last week. Start easy and feel it out.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
pick-ups with Captain Bill
10-15min cool-down at your own pace

Hi Folks!

Wednesday night - 8/27 - is the opening night of the Spring/Summer Session - at the Barnstable H.S. track - RAIN OR SHINE!! Although, weather looks like it will be ideal.

Come a little early if you need to sign up.

Here are the planned workouts:

Walking Group - 5:45PM: walking, talking, more walking and talking....

Walk/Run - 5:45PM:
jog 30 seconds then walk 90 seconds, repeat 15 times for a total of 30 minutes. Relax, breathe, take it easy. You want to be excited about getting back out there on Thursday.

Basic Running - 5:45PM:

Download the Fall 2008 application

Fall 2008 Running & Walking Programs
starting August 27th!!

When: Wednesday evenings - Aug 27 – Nov 12th.
Where: Barnstable High School Track, W. Main St, Hyannis, MA.

This session will include the following groups (PLEASE NOTE STARTING TIMES):

Final Week of the Session.........

Here's the plan:

Walking Group - 5:45PM - Brisk walking and talking, break into groups according to ability and preference.....

Walk/Run - 5:45PM:
Walk 1min then jog 12ins, repeat 3 times for a total of 39minutes.

Basic Running - 5:45PM:
12min very easy warm-up - regroup
"Pick-ups" with Billy
12min cool-down at your own pace
Remember, if you would like to extend your workout, pleace feel free to join the other runners on the track after completing your workout.

Running & Racing - 6:30PM:

Here is the plan for week #11:

Walking Group - 5:45PM - Brisk walking and talking, break into groups according to ability and preference.....

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

Basic Running - 5:45PM:
12min very easy warm-up - regroup
"Pick-ups" with Billy
12min cool-down at your own pace
Remember, if you would like to extend your workout, pleace feel free to join the other runners on the track after completing your workout.

Running & Racing - 6:30PM:

31st Annual Dennis Road Race

5 Mile Run, 3 Mile Walk, Children’s Fun Run

Saturday, July 26, 2008, 11:00 AM (Fun Run 10:00 AM)

Sponsored By:

Friends Of Dennis Recreation, Inc., Barbo’s Furniture,

Buncey’s Pizza and Sports Café, East Dennis Oyster Farm

Start & Finish: Wixon Middle School, Route 134, South Dennis

Awards & Post Race Celebration at Buncey’s Pizza and Sports Café,

(across from Wixon School)

Entry Fee: $15.00 Pre-Race, $20.00 Race Day, (Free Shirt To First 100 Entrants)

Here is the plan for week #10:

Walking Group - 5:45PM - Brisk walking and talking, break into groups according to ability and preference.....

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

Basic Running - 5:45PM:
12min very easy warm-up - regroup
"Pick-ups" with Billy
12min cool-down at your own pace
Remember, if you would like to extend your workout, pleace feel free to join the other runners on the track after completing your workout.

Running & Racing - 6:30PM:

Here is the plan for week #9:

Walking Group - 5:45PM - Brisk walking and talking, break into groups according to ability and preference.....

Walk/Run - 5:45PM:
Walk 1min then jog 4mins, repeat 7 times for a total of 35 minutes. Seems like it should be a lot easier than last week but it's not....it's only 2mins less running. Careful of the heat.....

Basic Running - 5:45PM:
12min very easy warm-up - regroup
"Pick-ups" with Billy
12min cool-down at your own pace

Hi Folks....

Here is the plan for week #8:

Walking Group - 5:45PM - more walking, break into groups according to ability and preference.....

Walk/Run - 5:45PM:
Walk 1min then jog 6mins, repeat 5 times for a total of 35 minutes. Big jump this week. Traditionally, this is not quite as tough as it looks. However, it looks like a warm night......so stay within yourself.

Basic Running - 5:45PM:
12min very easy warm-up - regroup
"Pick-ups" with Billy
12min cool-down at your own pace

Howdy Gang....

Here is the plan for week #7:

Walking Group - 5:45PM - more walking, break into groups according to ability and preference.....

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

Basic Running - 5:45PM:
12min very easy warm-up - regroup
"Pick-ups" with Billy
12min cool-down at your own pace
Remember, if you would like to extend your workout, pleace feel free to join the other runners on the track after completing your workout.

Running & Racing - 6:30PM: