Monday 11/5 - 50 minute run broken down as follows: 10 minutes easy/conversational, 15
minutes moderate ("fresh"), 15 minutes uncomfortably sustainable
("good"), 10 minutes easy/conversational to wrap things up.
Tuesday 11/6 - 10 minute warmup, 4x100 "fresh"/50 meters jog, 3 sets of (300 hard, 200 hard, 100 intense), 4x100 "fresh/50 meters jog. Within each of the three sets of short repeats, the recovery is a jog of equal length to what was just run. After finishing each set, wait 60 seconds before starting the next one. 10 minute cooldown.
Wednesday 11/7 - 45 minutes at a mostly easy pace picking it up slightly the last 5-10 minutes to a moderate pace. There will be no organized practice today, you are to do this run on your own. Feel free to meet with teammates if you like.
Thursday 11/8 - 30
minutes at an easy to moderate intensity with 4-5 pickups of 10-15
seconds at faster than race pace in the last 10 minutes of the run.
Friday 11/9 - 10 minute warmup, three sets of short intervals on top
of the aqueduct, 10 minute cooldown.
Saturday 11/10 - MIAA Eastern Mass. Division 4 Championship at Wrentham Developmental
Center. More details in a forthcoming post.
Sunday 11/11 - off
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