Week 2 is shortened a day for our purposes by the Labor Day weekend. In addition, there are two meets on the schedule. As will be explained in further detail at practice on Tuesday, the meet on Tuesday isn't a full-fledged meet and should be approached as more of a dress rehearsal or scrimmage if you prefer. This is particularly necessary since at this early stage of the season it's inadvisable to be racing all-out twice in the same week. Saturday morning's meet shares the same relay format, and will have more of an emphasis placed upon it in terms of determining the state of your fitness as the season gets going in earnest. Please let the coaches know if you're able to attend the meet this coming Saturday by the end of the day Wednesday, as we need to determine what transportation option will be used to get you to and from Maudslay Park in Newburyport. For both meets, there'll be a forthcoming blog entry devoted to each meet in turn the day before they happen.
In terms of training, the existence of two meets on the docket does nothing to change the overriding emphasis at this early stage, which is to continue to accrue more training volume. Tuesday's workout will be very similar to last Tuesday for those who were there for it. Later in the week, the forecast is for higher temperatures which will make aqua jogging more inviting. In addition, hill drills will make their first appearance of the season on Thursday. Which is also the day of Spike Night, where any Wayland XC athlete gets a 20% discount on shoes and apparel at Marathon Sports in Wellesley (255 Washington St). This will be going on after practice that day.
Mon 9/5 - part of the holiday weekend, which included one run of average length, one day of cross training for 30-60 minutes, and one day off.
Tue 9/6 - 5-15 minute warmup, mixed short interval sets on top of the Weston Aqueduct behind the school, 5-15 minute cool down. This workout will follow the same plan as last Tuesday, and there will be an elliptigo orientation after practice for those that are interested.
Wed 9/7 - DCL Relays at Franklin Park. The bus is scheduled for 2:15, please be on time. I'd like for us to have a chance to adequately warm up, use the facilities, and see the course. Assuming a two lap course similar to last year (stay tuned on that front), I'd like everyone to run the full course as both a warmup and cool down. Some may want to tack on more time to that; this can be done in other sections of the park, talk to me if it applies to you.
Thu 9/8 - hill drills followed by 40-60 minutes plus 10-15 minutes aqua jogging in Lake Cochituate. In deference to both the length of the run and the expected forecast of high temperatures, the intensity level of this run should be moderate at best, starting at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. Walking the entire way to or from the beach is not acceptable. We'll be looking for volunteers to ride the elliptigo bikes, sharing the trip such that two people make the trip out and two more make the trip back. Don't forget about Spike Night at Marathon Sports tonight.
Fri 9/9 - 25-45 minutes plus 10 minutes of aqua jogging. In the second half of the run, do 8-10 pulses of 10 seconds at a "hard" intensity followed by a minute of jogging mixed in. Assuming the forecast holds, we'll be going to the Town Beach again, and some people will want to arrange for pickup from there directly.
Sat 9/10 - Clipper Relays at Maudslay Park, Newburyport. Bus time is 7 AM; do everyone a favor and show up 5-10 minutes early so we can get on the road in good time. The race course is a 2 mile loop that each person will run once as part of a three-person team--i.e. the same format as the DCL Relays earlier in the week. There are miles of other trails in the park however, and I'd like the people who have been putting in more training volume to take advantage of them on the cool down. For everyone, the warmup should include an easy jog of the race course. More instructions will be given out on the bus and at the park if need be. As in years past we'll be stopping for lunch at a nearby shopping center before heading home. Make sure your 3 person team has a name and that the coaches know what it is. For some of you this will be the highest volume day of the week.
Sun 9/11 - off.
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