The training this week includes three days of higher intensity running--Tuesday, Thursday, and Saturday--which includes the first meet of the season on Saturday. The days in between are designed to be easier and allow you to recover from and absorb the training effect of the higher intensity days. In addition to the training, uniforms will be distributed this week, starting as early as Tuesday for those who have paid the user fee. In addition, there's a team night at Marathon Sports in Wellesley this Wednesday, starting at 6 PM. This is a good opportunity to try on and purchase racing shoes if you don't have them and would like a pair. They also sell shoes that can be used for everyday training, along with all manner of running clothes and accessories. All purchases will be discounted 20% for members of the WHS team. The day by day details:
• Mon 9/7 - the final day of the Labor Day weekend, this falls under the long weekend training plan I sent out a few days ago. Ideally, over the three day weekend you ran on one day, cross trained another day, and took the other day off.
• Tue 9/8 - Warmup which will double as a tour of the first half of the course, 2-4 repeats on a loop that includes the climb up to the top of the aqueduct which is part of the course, cool down on the remaining portion of the course. The loop is about a half mile in length (roughly). The repeats can be either once around the loop or twice; the options for the workout include:
2x 1 loop,
3x 1 loop
1 loop, 2 loops, 1 loop
5x 1 loop
2 loops, 1 loop, 2 loops, 1 loop
Each repeat should start at an intensity level of 8; the climb up the aqueduct will push you into 9 or 10, upon reaching the top and the flat aqueduct the idea is to recover somwhat back to an 8. The recovery interval after each repeat is 2/3 of the time it took to run the repeat. For example if it took 6 minutes to cover the loop, recovery time would 4 minutes. The math will likely be more complicated than that example though. It will be hot and sticky again today; be sure to bring your water bottle to practice!
• Wed 9/9 - Hill drills, run to Town Beach, 15 minutes aquajogging, return to school or get picked up at the Town Beach. Today's run will be at a low to moderate intensity (3-5). For most of you, this will be the longest workout of the week in terms of time spent. The running portion should be anywhere from 25 to 60 minutes. Walking is discouraged. If you plan on being picked up at the beach, be sure that any bags/clothes you have from school are put in one of the coaches' cars for delivery to the beach. Also, remember that the team night at Marathon Sports in Wellesley will be this evening.
• Thu 9/10 - 10-20 minute warmup, circuits, 5-10 minute cool down. If you weren't around for the first time we did circuits a week ago, be sure to check the list of 24 exercises you'll be doing today. Your cool down jog should be half the time of your warmup.
• Fri 9/11 - 25-45 minutes at a low to moderate intensity (3-6), including 4-6x100 meter pickups on grass at race pace. Today I'll also be speaking about tomorrow's meet with some advice for those new to the Clipper Relays.
• Sat 9/12 - Clipper Relays at Maudslay Park, Newburyport. More information on this meet will be forthcoming in a later post. It's worth noting here that the bus will be leaving at 7 AM, and you would do well to arrive at the high school 5-10 minutes earlier than that to avoid any last-minute stress. We hope to return between 1 and 2 PM.
• Sun 9/13 - off.
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