Hi Runners & Walkers,

Here are the planned workouts for week #8 - RAIN OR SHINE...as you know:

Walking Group - all walking...route to be determined...workout will probably last about 30-45 minutes.

Walk/Run - 5:45PM:
walk 1min, then jog 6mins, repeat 5 times for a total of 35 minutes...big jump...but not as bad as it looks...just pace yourself...

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
"Pick-ups"
10-15min cool-down at your own pace
Total workout usually lasts a little less than an hour

Hi Runners & Walkers,

Here are the planned workouts for week #7 - RAIN OR SHINE, YES...RAIN OR SHINE:

Walking Group - all walking...route to be determined...workout will probably last about 30-45 minutes.

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

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
"Pick-ups"
10-15min cool-down at your own pace
Total workout usually lasts a little less than an hour

Note: Please feel free to join the other runners on the track when you return.

Hi Runners & Walkers,

Please remember to let the coaches know if you are having any problems...

Here are the planned workouts for week #6 - RAIN OR SHINE:

Walking Group - all walking...route to be determined...workout will probably last about 30-45 minutes.

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

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
"Pick-ups"
10-15min cool-down at your own pace
Total workout usually lasts a little less than an hour

Dear Prospective Runner:

The Falmouth Road Race is named the "Best Non-Marathon Road Race in the U.S." by the New York Roadrunners Club, sponsors of the New York Marathon.

The seven mile course is breathtaking and follows the shore from Woods Hole, around scenic Nobska Lighthouse Point and the Harbor, finishing at the beach in Falmouth Heights.

While drawing elite runners from all over the world, the race remains a community affair that celebrates the participation of all levels of runners.

Hi Runners & Walkers,

Please remember to let the coaches know if you are having any problems...

Here are the planned workouts for week #5 - RAIN OR SHINE:

Walking Group - all walking...route to be determined...workout will probably last about 30-45 minutes.

Walk/Run - 5:45PM:
walk 60secs then jog 2mins, repeat 10 times for a total of 30 minutes....same as last week.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
"Pick-ups"
10-15min cool-down at your own pace
Total workout usually lasts a little less than an hour

Hi Runners & Walkers,

Please remember that even though you may not be a world class runner, there is no reason you cannot learn to train with the same grace, relaxation and composure as the finest athletes in the world. Try to adopt a stance that is one of soft persistence...a gentle tenacity. Be consistent. Never strain. Never quit. This goes for everyone.

Also...please remember to let the coaches know if you are having any problems...

Here are the planned workouts for week #4:

Hi Folks,

Please let the coaches know if you have questions or are having any problems...

Here are the planned workouts for week #3:

Walking Group - all walking...route to be determined...workout will probably last about 30-45 minutes.

Walk/Run - 5:45PM:
walk 60secs then jog 60secs, repeat 15 times for a total of 30 minutes. Just like last week. Make sure to start gently.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
"Pick-ups", much like last week
10-15min cool-down at your own pace
Total workout usually lasts a little less than an hour

Hello Runners, Walkers and Everyone Else,

Big turnout last week. Over 55 people in the Walk-Run alone.

Please let the coaches know if you have questions or are having any problems...

Here are the planned workouts for week #2:

Walking Group - all walking...route to be determined...workout will probably last about 30-45 minutes.

Walk/Run - 5:45PM:
walk 60secs then jog 60secs, repeat 15 times for a total of 30 minutes. This is a big leap from last week. Start easier than you think you should...and go from there.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup

Hi Folks!

Wednesday night - 5/13 - 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 - all walking...route to be determined...workout will probably last about 30-45 minutes.

Walk/Run - 5:45PM:

John Paul Fraser
DENNIS — John Paul "Jack" Fraser, 70, died on Sunday, April 19, 2009, at Epoch Senior Healthcare of Harwich after a valiant battle with cancer.

Jack grew up in Vermont and later lived and worked in Boston, where his handlebar moustache was legendary. He retired to East Dennis, where he anticipated quietly spending his time fishing. In his so-called retirement, he transformed the Stage Coach Condominiums into a quiet residential community whose charm and beauty was in keeping with the surrounding marshland.