Thanks to the postponement of last week's dual meet to this Wednesday, this winds up being the second week of the season with two meets. Please note there is a practice on Monday, 9:30 AM at the high school for those who are in town. Also note that Friday's run will be very short, not just short.
Mon 10/14 - Warmup followed by Cyclic Long Run. The length of the run is the same as last week, and will be reduced again next week.
Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)
Tue 10/15 - warmup including burpees followed by a short length run at an easy to moderate intensity. At some point in the second half of the run (but before the very end), you should do 4-5 20 second bursts at race pace effort.
Group A: 28-32 minutes
Group B: 34-38 minutes
Group C: 42-46 minutes
Wed 10/16 - Dual Meet #4 vs. Bedford. More information will be forthcoming. As of this writing there is rain in the forecast but most of it is predicted to fall after the meet would be over and done with. Remember today is a medium length day, meaning that including your warmup and cooldown your day should come in at around the following:
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 54-58 minutes
Thu 10/17 - warmup including burpees followed by a short length run at an easy to moderate intensity.
Group A: 28-32 minutes
Group B: 34-38 minutes
Group C: 42-46 minutes
Fri 10/18 - warmup followed by a very short length run. The last 10 minutes or so of the run will be done on top of the aqueduct with two sets of short repeats.
Group A: 24-28 minutes
Group B: 30-34 minutes
Group C: 36-40 minutes
Sat 10/19 - MSTCA Bob McIntyre Twilight Invitational at Cape Cod Fairgrounds.
More information will be forthcoming in a subsequent post. Remember this is a medium length day overall, including warmup and cooldown your overall volume should come in at the following:
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes
Sun 10/20 - off
No comments:
Post a Comment