Track Session – 30 April 2008

Today’s session will feature fartlek which is Swedish for speed play.  After a short warmup, a whistle blow will signal the start of a hard effort and another blow on the whistle will signal the end.  You won’t know how long the work intervals or rest intervals will be so you’ll have to judge accordingly.  […]

Who Ran Boston?

Our list of Cape Cod participants in this year’s Boston Marathon has been updated with finishing times and places. Congratulations to all of this year’s successful veterans of the Hopkinton to Beantown journey!

Track Session – 23 April 2008

This week, we’ll go back to longer intervals with shorter rest periods in order to build endurance strength in preparation for those May 5 milers that are coming up.  In order to accustom you to target race pace for a 5 mile race, run the repeats at 10K race pace – 10 seconds.  Afterwards, we’ll […]

EMS Run for the Socks

Starting on Saturday, April 19th, EMS in Hyannis will be sponsoring a weekly trail run through the Hathaway’s Pond trails starting at 8AM.  Runs will be 3-5 miles depending upon how many miles you’d like to get in for the day.  On the 19th, all participants get a free pair of socks – and then, […]

Track Session – 16 April 2008

I won’t be at the track this week but that doesn’t mean that you get out of a workout!  For anyone running Boston, you should be in the final days of your taper so keep the volume light, 3-5 miles max, but keep your intensity high – 100m gliders like we did a few weeks […]

Track Session – 9 April 2008

Now that we’ve had a couple of introductory weeks, it’s time to get down to some serious work.  We’ll be focusing on building strength over the next few weeks and as we move into local racing season in May and June, we’ll supplement the weekly racing with some faster paced training to boost and maintain […]