Sunday, September 11, 2016

Week 3 Training Plan - 9/12-9/18

This week is highlighted by the first dual meet of the season on Wednesday when we host Weston. This is the first of two home meets on the schedule. Other than that, the most notable things about this week are the more structured somewhat intense sessions on Monday and Friday, and the continued drive to gradually increase overall training volume during the rest of this month. You should be keeping track of how far you're running/training each day; even if it's a modest bump, the total time spent running/training for the entire week should be trending up until we get to October. Here's how the week breaks down:

Mon 9/12 - 10-15 minute job warmup, circuits, 10-15 minute cool down. Instead of doing this workout on the track as we've done in the past, we'll be using the outside perimeter of the soccer field that's located beyond the tennis courts. No more rubber chips from the (fake) turf field stuck to every square inch of exposed skin! Note that today's workout will be done in groups that have been set up based on the results of Saturday's Clipper Relays. Finally, four volunteers are needed, two to warmup on the elliptigo bikes and two more to cool down on them.

Tue 9/13 - 30-45 minutes including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one. This run will be out and back along the Weston Aqueduct heading west towards Framingham. The short pickups should be near the end of the run. We'd like to get at least four people if not six riding the elliptigo bikes today, in pairs taking turns. After practice feel free to join us in tidying up the course, mostly in the sandpit area. If you have a rake it's not a bad idea to bring it to practice.

Wed 9/14 - Dual Meet #1 vs. Weston. There will be three races today, a combined JV race followed by the girls varsity and finally the boys varsity. Maps of the varsity and JV courses are available online. All JV runners and anyone at all unfamiliar with the course should tag along for the course tour. Regardless of when you're running, take the time beforehand to do a thorough warmup incorporating most of what we do on a daily basis at the start of practice. After your race at least 10 minutes of light jogging is expected, and your legs will thank you for it over the next few days. Please arrive no later than 2:45 PM for today's meet. There's an assigned bib number for each member of the team which you'll need to get and there's also some work that goes into setting up the course as well.

Thu 9/15 - hill drills followed by 40-60 minutes plus 10-15 minutes aqua jogging in Lake Cochituate. 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. As we did last week, sharing the trip such that two people make the trip out and two more make the trip back.

Fri 9/16 - 10-15 minute warmup, short interval sets on the Weston Aqueduct, 10-15 minute cool down. The specific composition of the various sets will be different today than the last two times we've done this style of training. In addition, instead of using the stretch of aqueduct behind the school we'll meet on Herland Road which is a dirt road that goes between Old Connecticut Path (route 126) and  Cochituate Road (route 27). The aqueduct crosses Herland and this spot will be the starting point.

Sat 9/17 - 50-90 minutes. Start out easy today and if you're feeling tired or worn out from this week keep it easy. For those that are interested we'll meet at the Lincoln commuter rail parking lot at 9 AM.

Sun 9/18 - off

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