This week the training splits into two groups—those who are racing this Saturday November 7th (Group A) and those who are racing next Saturday November 14th (Group B).
Group A boys - Ahearne, Brewton, D. Comettant, Goren, J. Kunen, Pachter, Stafford, Wang, Zhu
Group A Girls - Adelman, Walsh
Group B boys - Chan, Chase, Kay, Last, Luo
Group B girls - A. Kunen, Lorenc, McCarthy, McNamara, Mishara, Sheffres, Tully
Everyone will do the same workout on Monday and Friday, other than that there will be separate workouts. For the people racing this weekend, this week is about tapering down to the race; for those not racing this Saturday, the focus is on putting in two quality sessions on Monday and Thursday with a longer run Saturday that includes some progression to the pace.
Finally, note that with the end of Daylight Savings Time, darkness will be descending by 5 PM. Nearly all runs will be short enough that being out in the dark shouldn’t be an issue, but take special care to stay either on the sidewalk or well off the shoulder facing traffic if on a road that has no sidewalk. Be careful when crossing streets—in particular, Old Connecticut Path where it passes by the school. There is a crosswalk with pedestrian signal and it will be used from here on out instead of jaywalking to get to the sidewalk on the other side.
Mon 11/2 - 10-15 minute warmup, 4 or 5 sets of long rep/short rest/short rep/short rest, 10-15 minute cool down. These repeats will be done on the “north loop” of the course which is the loop that marks the start and end of it. Basically you’ll be running at a threshold pace for approx. 700 meters, then jogging the next 150m or so as recovery, then running the next 200m or so at race pace with another jog recovery after that.
Tue 11/3 - Group A - hill drills followed by 30 minutes at a low to moderate intensity. 4-5 pickups of 8-10 seconds at faster than race pace in the last 5 minutes.
Group B - hill drills followed by 45-60 minutes at a low to moderate intensity. Site of this run TBA but likely will be an out and back along one of the aqueducts, perhaps the Getchell trail if time permits.
Wed 11/4 - Group A - 10 minute warmup, 8 laps of alternating 200 meters at faster than race pace with 200 meters slower than race pace, 10 minute cool down. Ideally, the faster 200 meter segments will be on average 10-12 seconds faster than the slower ones. Check with me for what kind of time goal you should be aiming for.
Group B - 40 minutes at a moderate intensity. 4-5 pickups of 8-10 seconds at faster than race pace in the last 5 minutes.
Thu 11/5 - Group A - Same as Tuesday without the hill drills
Group B - 10 minute warmup, 9-7-5-3-1 minute pickups starting at 70-75% and progressing through to 90-95% by the last repeat of one minute, 10 minute cool down. Recovery between repeats of 5-4-3-2 minutes. As written this workout will take 59 minutes to complete from the moment you begin your warmup jog.
Coach Lehmann won't be able to make it to practice today, you will need to collectively run the warmup routine yourselves today!
Fri 11/6 - 25-35 minutes with core circuit and 4x100m at race pace mixed in.
Sat 11/7 - Group A - MSTCA Frank Mooney Invite @Wrentham Developmental Center. More info forthcoming in a separate post, but know that the first race for small schools starts at 12:15 and the bus will be leaving WHS at 10:15.
Group B - 60-70 minutes starting out at a low intensity and gradually ratcheting it up to 80% or so for the last 5-10 minutes of the run.
Sun 11/8 - off
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