This week marks the start of the championship season with the DCL Championship on Friday. Depending on availability and ability to meet the time standards for meets in November, this Friday might be the final meet of the season for some. If so, I will let you know in practice and we can make arrangements for you to return your uniform to me when we get back to school after the meet Friday.
Monday 10/23 - hill drills followed by 40-65 minutes out and back along the Weston aqueduct heading east. The run today will start at an easy to moderate pace and pick up a bit over the last 10-15 minutes of the run.
Tuesday 10/24 - 15 minute warmup to Herland Way, 4 or 5 1200 meter repeats alternating 400 meter segments at race pace with 400 meters at "fresh" pace, 15 minute cooldown. The idea with this workout is to run the middle 400 of each repeat at a pace that allows for recovery but isn't simply a slow jog. Two minute recoveries between repeats. We'll do this workout on the stretch of the Weston aqueduct between Herland Way and Happy Hollow.
Wednesday 10/25 - Lifting in the weight room (3 sets of 5 reps) followed by 30-40 minutes at an easy to moderate pace.
Thursday 10/26 - 15 minute warmup followed by three sets of shor repeats on top of the aqueduct behind the school.
Friday 10/27 - DCL Championship at Franklin Park. More details will be in an upcoming post, the first race is at 2 PM so you will be dismissed early from school. You will be responsible for any missed work.
Saturday 10/28 - 35-50 minutes at an easy to moderate pace.
Sunday 10/29 - off
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