Whistle stop! What coach doesn’t like to use a whistle? So in that vain, we’ll be calling the shots and you’ll be picking up the pace on the first whistle blow and slowing it down on the second. We’ll start with a few 2 minute intervals with equivalent rest and will then drop down slowly to 30 second intervals. The 2 minute efforts should be run at 10K race pace and the 30 seconds should be at 15-20 seconds faster than 5K race pace. This is a combination workout that targets both your threshold pace (the longer intervals) and your VO2Max pace (the 30 second intervals). After about 4-6 30×30’s we may throw in a couple of intervals at random times to keep you guessing. You’ll never know how long you have to surge when you attack or when you encounter a hill that you hadn’t known was on the course so be ready for anything!

Session

Warmup: 10 minutes, include arm circles, reaches and upper body warmup as well as running

Session: 4 x 2 minutes, 4 x 1 minute, 6 x 30s, random call

Cooldown: 10 minutes followed by some basic running drills – butt kicks, high knees, skipping, heel slides, crossovers – no more than 100m each

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For all those interested or already registered for the Tri-team training camp, here’s the tentative schedule. A more accurate schedule will be posted in the week before the camp and the final version will be handed out at check-in on Friday evening. Register on-line or mail in this form.

Friday – 29 May  
4-5 pm Open water swim
4-7 pm Check-in, pitch camp for overnighters
6 pm Pizza and salad at camp
   
Saturday – 30 May  
8 am Breakfast, day check-in
9-11 am Trail run (5, 8, 12 mile options)
9-11 am Trail bike for non-runners
11 am Lunch – sandwiches at camp
12:30–2 pm Coached swim
12:30–2 pm Stretching session for non-swimmers
3-4 pm Bike time trial in Nickerson
3-4 pm Running drills session for non-bikers
5 pm Seminar roundtable TBA
6 pm Dinner at Laurino’s
8 pm Campfire roundtable TBA
   
Sunday – 31 May  
8 am Breakfast, day check-in
9-12 am Long bike ride (20, 35, 50 mile options)
9-11 am Long run for non-bikers
12 pm Lunch – sandwiches at camp
1-2 pm Coached open water swim
2 pm Chill at camp
3-4 pm Break camp and cleanup
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CCAC and the Cape Cod Triathlon Team announce a spring training camp to be held the weekend of 29-31 May. The camp will feature two days full of training activities including group rides, coach led swims, and trail and bike path runs, and informal seminars on stretching, strengthening, nutrition and other topics that suit the campers’ fancies. You can register on-line now or mail the registration form today. Not just for tri-geeks, pop in at any time for a run, swim or group bike ride and then explore the park. After a tough day of training, you’ll gather around the campfire to share race and training stories over roasting marshmallows.  Headquartered at Dream Day on Cape Cod’s Nan-Ke-Rafe camp in the back of Nickerson State Park, campers have the option of staying in a private or group cabin, pitching a tent, or just stopping in for the day. For more information, contact Andy Scherding at (508) 246-6664. Additional proceeds of the event will be donated to the Cape Cod Athletic Club and Dream Day on Cape Cod.

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Time for something a little more challenging – introducing the ladder. A ladder is a series of increasing or diminishing interval distances which helps you practice pace conservation for various race distances, helps you hone mid- and end-of-race surges, and teaches your body how to move quickly with accumulated fatigue. Ladders can be done with any combination of distances, for example 1 mile x 800m recover, 2 mile x 800m recovery, 3 mile x 800m recover, but it’s much more common to begin with short distances, progress to longer distances and then return to short distances. Finishing with short intervals leaves you more refreshed for your next training session and focuses the workout on running quickly after a few demanding intervals. The last pair of short intervals should be run as fast as or slightly faster than the first pair and should be done at about 15 seconds per mile faster than your current 5K race pace. The middle of the ladder should be run at about 5K race pace or just slightly faster. Keep interval recovery periods equal in length to the work period. For those using heart rate as a reference, the short intervals should be at about 90-95% VO2Max while the longest intervals should be run at high tempo pace at about 75-80% VO2Max.

Session

Warmup: 10 minutes, include arm circles, reaches and upper body warmup as well as running

Beginner session: 2 x 100m x 100m, 2 x 200m x 200m, 2 x 400m x 400m, 2 x 200m x 200m, 2 x 100m x 100m

Advanced session: 4 x 100m x 100m, 4 x 200m x 200m, 2 x 400m x 400m, 4 x 200m x 200m, 6 x 100m x 100m

Cooldown: 10 minutes followed by some basic running drills – butt kicks, high knees, skipping, heel slides – no more than 100m each

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It’s less than a week until the 2009 Great Hyannis Road Races and the CCAC is looking for volunteers to help man the courses. For more information or to sign-up to help, contact Joe Navas or Kristen Navas as soon as possible!

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logo_bottom Joe Navas smashed the competition at Saturday’s Cape Cod Irish Village Road Race, pulling away from challenger Chris Teague at 2 miles to win in 26:09. This bettered his 2007 mark by 9 seconds and the course record of 26:14 which was set by Kevin Gray in 2006. With this win, Joe takes a commanding lead in the New England Runner Pub Series which stops next at the Squantum 5 Miler on June 18th. With two races on-Cape this year, can the CCAC break through into the series? Check back after the Mighty Meehan in September!

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Now that you’ve touched the track again, we’ll do something a little more challenging than 100m strides but still targeted at quick legs for that next 5K on the race calendar. After a good 10 minute warmup, hit the track for 200m intervals. This should be half-way around the track running either from one corner to the opposite corner or from the beginning of the straightaway to the start of the straightaway on the other side of the track. Run your 200m fast sections at about 10-15 seconds per mile faster than your 5K race pace. Recovery should be a light to moderate jog of at least 200m. If you’d like to float your intervals around the track, rest for 300-400m and start your next interval at the opposite side of the track. Make sure you have an almost complete recovery. We’ll shorten the recovery periods as we progress through the summer but for now, you’ll want to be fresh for the next pickup. Remember – if you run the first intervals too fast, your last ones will be slowing down and will be less effective training than if you start a little slower and progressively speed up. Make your last 200 the fastest of the series. Then turn around and run a nice 10 minute cooldown.

Session

Warmup: 10 minutes, include arm circles, reaches and upper body warmup as well as running

Beginner session: 8 x 200m x 300m @ your 5K pace

Advanced session: 12 x 200m x 200m @ 5K race pace – 15s

Cooldown: 10 minutes followed by some basic running drills – butt kicks, high knees, skipping, heel slides – no more than 100m each

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