Our focus is back on endurance training for the next few weeks. We’re going to hammer in your 5K goal race pace and make it seem easy when you get to race day. This week, we’ll do 3 x 1200m with a 400m rest interval. If you need to take a little extra rest before the next work interval, take it. You should be starting each work interval fully rested. As usual, don’t forget to wrap up with our standard set of drills and 3-5 75m strides.

10’ warmup
3 x 1200m x 400m @ 5K goal pace
10’ cooldown
drills, 5 x strides

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Thanks to CCAC old and young reliables, Liz Broadrick, Alison Byland, Chris Crema, Bill Dalrymple, Steve Edwards, Dave Farrell, Bill and Cheryl Ferguson, Gael Gilmore, Cathy Hassett, Cathy and George Henry, Herm Jackle, Norma Kelly, John Kerrigan, Cathy Lohse, Jane Lovelette, Sharon Magaliff, Tim Osborne, Eileen Powers, Marianne Singer, Bob Smith, Joe Weinberger, Connie Worgan and Tom Yonce for braving the elements and coping with assorted problems as course guides at the Hyannis Marathon, Marathon Relay and Half Marathon on February 24th. And thanks also to those who worked indoors at the registration tables on Saturday and/or Sunday, who, I believe, have been thanked directly by name by Pat and Tom Nally. Special thanks to Bill Ferguson for captaining the volunteers, and to Cathy Lohse for "manning" the bull horn.

Read the rest of this entry…

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BRANT POINT RUNNER'S

 

MARCH 26, 2013

 

A McKenna-Foster

20:38

Seth Hatch

21:07

Ken Gullicksen

*21:36

Tommy Slade

*21:38

Matt Parker

21:39

Eleanor Antonietti

*21:40

Rachel Powers

*22:41

Jared Smith

25:02

Kara Carlson

*25:52

Susan Scott

26:47

Ken Blackshaw

*34:42

Jimmy Manchester

*34:42

 

 

*Season  Best   ** Personal Course Record   CR Course Record

 

Runners meet Tuesdays rain or shine at 5:15 PM at the corner of

Beach & Easton streets for a 5:30 PM start 5K (3.1 miles) run over

a mostly flat course with one hill and some moderate grades. Runners

of all ability from beginners to veterans are welcome. There are no

entry fees. For information call (508) 228-0206. Course records: Steve

O'Brien 15:42; Jamie Lower 18:16. Course measurement: Dr. Bob

Kennedy, USATF # MA11039JK.

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Today marks the first day of Spring for the northern hemisphere and while you wouldn’t know it by the remains of snow on the ground and some more on the way, Spring means it’s time for annual elections. Pen in the April meeting (Wednesday April 3rd at 7:00pm at the Dennis Senior Center) and come exercise your voice in how the CCAC operates. All elected positions (President, Vice President, Secretary, Treasurer) are open for nominations and elections. The existing officers, Larry Cole, Howard Tansey, Mary-Ellen Ross, and Adam Ross, have accepted nominations for another year – but that doesn’t mean they get off uncontested! Come, nominate, argue, filibuster, vote!

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Since we’ll be dodging snowflakes on the outer Cape this evening, we’ll keep this week’s workout simple. For both long-distance and short-distance groups, we’ll be doing 8 x 400m with 400m jogging rest in between. Now here’s the tricky part: make each 400m work interval a few seconds faster than the previous until you’re moving about 10 seconds faster than 5K race pace on the last. And how are you going to do that? Count your steps on 1 foot for the 400m interval and on the next interval increase your stride rate by 10 steps … and repeat. Focus on how your foot is striking the ground, flexing and moving toward toe-off, and how it changes as you increase your stride rate. After cooldown, complete the standard battery of drills and strides.

10’ warmup
8 x 400m x 400m counting steps, +10 each 400m
10’ cooldown
drills and strides

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New Balance-Mashpee was the initial vanguard, opening a store in Mashpee Commons in 2007. Now, two more specialty running stores, with a little bit of triathlon, are poised for grand openings on the Cape. Attacking a space that isn’t effectively filled by chain stores like Sports Authority and Olympia Sports, Bayside Runner opens house on Friday, March 22nd in the Station Avenue Shopping Center in Yarmouth. This will be their second store and while not as big as their flagship store in Plymouth, will be packed to the brim with merchandise. Watch for them at local races – they have big plans for events and promotions on Cape and all over the South Shore. In May, or perhaps a little later in June, Marathon Sports will be moving into their new location, opening their eighth store, in Mashpee Commons. Founded in Boston in 1975, Marathon Sports has a deep New England running heritage. “We feel that the Cape is a market with an incredible running, walking, and fitness community, with fantastic heritage, historic road races, and some of the best scholastic running in the state. We think this location provides Marathon Sports the opportunity to showcase what its great product selection and industry-leading service can mean to the runners of the entire Cape,” says owner Colin Peddie. Look out Hanlon’s!!

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BRANT POINT RUNNER'S

 

MARCH 19, 2013

 

Keith Mansfield

*21:02

Ken Gullicksen

*21:44

Thomas Slade

22:19

Rachel Powers

*23:23

Jared Smith

*24:53

Phil Allen

*25:59

Kara Carlson

*26:19

Susan Scott

*26:42

 

 

*Season  Best   ** Personal Course Record   CR Course Record

 

Runners meet Tuesdays rain or shine at 5:15 PM at the corner of

Beach & Easton streets for a 5:30 PM start 5K (3.1 miles) run over

a mostly flat course with one hill and some moderate grades. Runners

of all ability from beginners to veterans are welcome. There are no

entry fees. For information call (508) 228-0206. Course records: Steve

O'Brien 15:42; Jamie Lower 18:16. Course measurement: Dr. Bob

Kennedy, USATF # MA11039JK.

 

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