This week follows a very similar pattern to last week. It's the second week in a row at the highest average training volume of the season; next week we'll pull back by a third again in advance of the Twilight Meet in Falmouth. Once again the training pattern is C-A-B-A-B-C with A being the shortest run (30-45 minutes) and C being the longest (50-90 minutes). What I wrote on last week's plan about avoiding illness still applies; staying healthy through this stretch of the season is an important part of having the best possible conclusion to your season in late October and/or early November.
IMPORTANT: Stay tuned for more information (including a sign-up protocol) for the Wayland XC Challenge on Sunday. It will be posted on this website and discussed at the start of practice. Keep in mind that as a member of this team, it's expected that you'll be there to help out unless you have a compelling reason otherwise! The proceeds from past editions of this meet have paid for the team wristwatches, the water bottles you were given at the beginning of the season to keep, and the chocolate milk you enjoy after races. In addition, the meet on Sunday is a good time and you get snacks.
• Mon 10/6 - 45-75 minutes easy, out and back along the Weston aqueduct. We'll all be running along the aqueduct today, some of you well into Framingham before turning around and heading back. If you feel up to it, pick up the pace the last 10-15 minutes or so. Core circuit after the run.
• Tue 10/7 - 30-45 minutes incl. 400-300-200-100 at race pace at the end of the run. 300-200-100 meter jog recoveries between the race pace runs. We'll do this on the track. Hill drills after the warmup.
• Wed 10/8 - Dual Meet #3 vs. Weston and Concord-Carlisle. This meet will be held at Weston; more information will be posted Tuesday on this website. The overall amount of running you do today, including warmup and cool down, should be in the 40-60 minute range.
• Thu 10/9 - 30-45 minutes easy, with a modest increase in pace the last 5-10 minutes. Core circuit after the run.
• Fri 10/10 - 10 minute warmup, 4-6x1200 meter repeats with 2-2.5 minute recovery jogs between them, 10 minute cool down. Hill drills after the warmup. You'll be running the repeats on a loop that includes most of the loop that was used in practice last Wednesday, as well as the part of the home course that goes around the practice football field, behind the outfield fence of the baseball field, and up and over the ridge. near the start/finish line. The first 400 meters of each repeat will be run at a pace 30-40 seconds per mile (7-10 seconds per 400) slower than race pace. The next 400 will be run at 20 seconds per mile (5 seconds per 400) slower than race pace. The final 400 of each repeat will be run at race pace.
• Sat 10/11 - 60-90 minute easy long run. Today's optional practice will be back at the Lincoln trails. The time is the same, 9 AM. The address for this is 145 Lincoln Road in Lincoln, in the commuter rail parking lot just off the parking lot for the Lincoln shopping center and AKA Bistro. I'll be heading to the Devil's Staircase.
• Sun 10/12 - Off. Remember that unless you have a compelling reason, the expectation is that you'll be at the school for the Wayland XC Challenge which is the chief fundraiser for the program. More information forthcoming tomorrow in a separate post on this blog; there are plenty of volunteer roles to go around and they're assigned on a first-come first-served basis.
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