A middle school track meet conflict has us hitting the power lines tonight – and it’s good timing for a little strength work too! We’ll be heading out on the dirt and then returning along the bike path concentrating on high-knees and quick turnover as we attack the hills. Bring stable shoes, ones on the beefier side of your shoe collection, so there aren’t any turned ankles or other nasty bruises. Back at the track, we’ll do some strides, form and strength work to cool down.

Warmup: 5′ to the power lines
Workout: hill pickups along the power lines and return
Cooldown: 5′ return plus two laps of the track

Post-cooldown: 5 x strides, high-knees, leg swings, butt kicks, power bursts

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Highlighting athletes of all ages in all kinds of sports, qualification for the 2008 Bay State Summer Games begins on June 1st and runs through the 30th. Finals in most events will be held throughout the month of July. Track & field qualifiers for the southeast region will be held in Hingham on the 27th of June; finals on July 12th at the MIT track in Cambridge. For more information, visit the Bay State Games site.

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John Worgan extends his deepest appreciation for all the thoughts, cards and other things that he received from the club while he was in the hospital. Thanks to all!

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A ladder can be a terrific technique for learning appropriate pacing for various distances and power outputs.  Today we’re going to introduce the ladder with a simple 200, 400, 800, 1200, 800, 400, 200 progression.  Rest intervals should be jogged at a distance equal to the work interval for a total workout of about 8K.  If 8K is too long, remove the top 1200 and change the workout to 200, 400, 600, 800 and back down.  Try to run the last 200 at a pace equal to or faster than what you ran the first 200 in.  Run your 200’s at 5K pace – 15s and run the 1200’s at 10K race pace.  If you only go up to the 800’s, run them a little faster than 10K race pace by about 10s.  The backside of the ladder will teach your body to move quickly when tired and will help you at the end of races.

Warmup: 10′
Workout: Ladder – 200, 400, 800, 1200, 800, 400, 200 or 200, 400, 600, 800, 600, 400, 200.
Cooldown: 10′

Post-cooldown: Strides, butt kicks, leg swings, barrel jumps, kick outs, power training

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Anne Preisig of the Falmouth Track Club will be coaching a youth running program for kids in grades 3 through 12. Beginning on the 7th of July, these weekly sessions will meet from 5:15-6:15PM on Mondays, Tuesdays and Thursdays at the Falmouth High School Track.  The cost is $25/week or $80 for all four sessions.  Anne is the head cross-country coach for the Falmouth High School girls’ varsity team and a world-class duathlete who recently won the USAT Duathlon National Championships in Richmond, VA.  For more information, contact the Falmouth Track Club or Anne at acpreisig@hotmail.com.

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We’re going to shorten the distance now to tune up for all of these spring 5K’s. You’ll want to accustom your body to running a bit faster than your target 5K race pace so that on race day, 5K race pace will feel comparatively “easy.” Hit these intervals at about 10 seconds faster than 5K pace and keep your heart rate just below race effort (about 90% VO2Max or 110-115% of LT).

Warmup: 10′
Session: 8x300x200 at 5K race pace -10 seconds (or 90% VO2Max)
Cooldown: 10′

Post-workout: 5 x 100m strides, high-knees, leg swings, barrel jumps, butt kicks, skips

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The Great Hyannis Road Races are rapidly approaching and we need volunteers. If you’d like to help out as a course marshal, work in registration, sell merchandise, or help out in any way, contact Bob Eckerson or Pat Nally as soon as possible.

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