Due to heavy rains and strong winds expected this evening and continuing into early tomorrow from Tropical Storm Danny, the Cranberry Tri Fest organizers have canceled Saturday’s races which include the sprint distance triathlon and kids’ duathlon. The Olympic distance event is expected to start as scheduled on Sunday. More …

There’s been a lot of interest in the new half marathon and it’s accompanying 7.x mile race coming to Harwich in October. Paulie has recently posted the course map on the race website so you can try it out a few times before race day. The race is about 3/4 full so if you want to be sure that you’re on the start line on race day, register soon. And don’t forget all the fun Harwich Cranberry Harvest Festival events going on a couple of weeks earlier too!

The Yarmouth Police Relief Association and the Yarmouth Police Department will be hosting the 2nd Annual Run For The Fallen on Sunday, 23 August, at 10:00AM at the Skipper Restaurant in South Yarmouth. Each mile of the 6 mile run will be run in honor of the 6 fallen service members from Cape Cod: USMC Cpl Nicholas Xiarhos, US Army Sgt Mark Vecchione, US Army Sgt Alexander Fuller, US Army Ssgt Alicia Birchet, USMC PFC Danial McGuire, and US Army PFC Paul Conlon. A donation of $10 to the Nicholas G. Xiarhos Memorial Fund is suggested. For additional details, see the YPD press release. A 3 mile course is also available for walkers.

It’s been darn hot and sticky for the past few days so we’ll shorten up the work intervals this week and make sure we get plenty of rest in between. With long rest intervals, we’ll be focusing on maximizing speed and efficiency and working on those neuromuscular adaptations which help your muscles to work better together. Since the overall work is going to be shorter than usual, make sure to follow the session with a strong set of drills and strides, paying close attention to form and all those little places that feel a little tighter or sorer than usual. If you’re getting ready for a key race, you’ll want to cut the rest intervals in half but maintain the same work interval.

Session

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

Session: 6 x 400m x 800m @ 5K race pace – 15s. Advanced runners move up to 8-10 x 400m x 600m @ 5K race pace – 30s.

Cooldown: 10 minutes followed by some basic running drills – butt kicks, high knees, skipping, heel slides, crossovers – no more than 100m each. Follow with 5 50m strides.