Hi Gang,

Distance run from the store tomorrow night (Wed) @6:00PM.

Hope to see you there....

Coach

The weekly Wednesday night runs from Hanlon's started up last week....11/19/08. We had a turnout of approximately 25 runners and walkers. Most of the runners ran to Hyannisport and back.....close to 6 miles....at varying paces.

There will be a similar run tomorrow night....Wed, 11/26/08. The pace will likely be easy as many folks are racing on Thursday morning. Kevin has put in a special request that you take it easy on him as he is one of those people.

Hi Gang....

Congratulations to everyone who has made it the end of the 12-week session. Given the time change and all....it's quite an accomplishment to hang in until the end. Well done!

Remember....to be wary of those speed bumps.....

Here is the plan for week #12....RAIN OR SHINE:

Walking Group 5:45PM - More miles.....last week was under the lights on the track. This week will probably be the same provided we have lights.....which we should.

Walk/Run - 5:45PM:

Hi All....

We're totally in the dark now.......CAREFUL OF THE SPEED BUMPS!!!

Here is the plan for week #11....RAIN OR SHINE:

Walking Group 5:45PM - More miles.....be careful in the dark....bring flashlights?

Walk/Run - 5:45PM:
Jog 10mins walk 1min, repeat 3 times for a total of 33 minutes. If you handled last week OK, this will be no problem....assuming you have kept up your training.

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

Hi All....

CAREFUL OF THE SPEED BUMPS!!!

Here is the plan for week #10....RAIN OR SHINE:

PLEASE NOTE: If, for some reason, they cancel the Silver Bullets football program again and we are without lights on the track because of it, the Running & Racing workout will take place at the Junior High....like last week. Other groups may follow suit. If you cannot find your group, the Junior High is the first place to check. We'll make every effort to pass the word.

Walking Group 5:45PM - More miles.....

Walk/Run - 5:45PM:

Hello Folks....

CAREFUL OF THE SPEED BUMPS!!!

Here is the plan for week #9....RAIN OR SHINE:

Walking Group 5:45PM - More miles.....probably a good bit under the lights on the track.

Walk/Run - 5:45PM:
Jog 4mins walk 1min, repeat 7 times for a total of 35 minutes. Stepping back just a little from last week.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
pick-ups with Bill
10-15min 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.

We're in our 8th week of the Fall Session but it's never too late to come join us. For more information you can download an application form. Just scan down to the bottom of the first page and you'll see where to get the form.

All the best...

Hello Gang....

CAREFUL OF THE SPEED BUMPS AROUND THE HIGH SCHOOL GROUNDS AS THERE IS LESS DAYLIGHT!!

Here is the game plan for week #8:

Walking Group 5:45PM - More miles.....

Walk/Run - 5:45PM:
Jog 6mins walk 1min, repeat 5 times for a total of 35 minutes. No need to be intimidated by big jump in time. Just relax and pace yourself.

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

Hello Gang....

CAREFUL OF THE SPEED BUMPS AROUND THE HIGH SCHOOL GROUNDS AS THERE IS LESS DAYLIGHT!!

Here is plan for week #7:

Walking Group 5:45PM - Keep on truckin.....

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

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
pick-ups with Bill
10-15min 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:

Hello Friends....

CAREFUL OF THE SPEED BUMPS AROUND THE HIGH SCHOOL GROUNDS AS THERE IS LESS DAYLIGHT!!

Here is plan for week #6:

Walking Group 5:45PM - I'm walking, yes indeed, I'm walking.....

Walk/Run - 5:45PM:
Jog 3mins walk 1min, repeat 8 times for a total of 32 minutes. Walk briskly during the "walking" sections. Pretend you are running continuously. Keep training during the week.

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