Fall Session - opening night - 8/27/08

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:
12min very easy warm-up - regroup
"Pick-ups".....usually something like 10x1min w/1min walking recovery
12-15min cool-down at your own pace
Note: Coach Lord will explain the "pick-ups." But realize they are done at your own pace. Also, if you would like to extend your workout, please feel free to join the other runners on the track.

Running & Racing - 6:30PM:
15-20 easy warm-up around the high school grounds - take it easy, take it easy, take it easy - let pace gently build - return to track. Warm-up pace is your 5K race pace + at least 2mins per mile. If you race a 5K at 7:00 per mile, proper warm-up pace is over 9:00 per mile.

Then - on track - we'll do repetitions of 1,2,3,1,2,3,1,2,3mins w/75-90 seconds recovery/regrouping periods. We recommend you run the first 1/3 of the workout at a pace you can sustain for 30 minutes, the 2nd third of the workout at a pace you can sustain for 20 minutes and the last 1/3 of the workout as you feel. If you've been hurt, sick or your training has been sporadic for any reason - run much slower than the suggested paces.

Cool-down with 5-15 minutes of easy jogging/walking.

Try to hold back. This is just one workout. It won't serve you to overdo it tomorrow night and find yourself trying to recover the rest of the week. Try to stay calm and enjoy.

See you tomorrow!!