Week 9 (Week 5 in person) Training Schedule - 10/19-10/25

First off, a note on this year's eagerly anticipated Golden Microphone contest. Since past editions have taken place on a bus heading back to the school after a meet, this year will obviously be a little different. Performers will strut their stuff at the start of practice instead. Performances will be spread out over a few days rather than everyone going on the same day. Remember that groups can be no larger than 4 people, from the same pod, and songs must be approved by the coaching staff beforehand. If you're interested please let us know by no later than this Thursday. We plan on having the first performance this Friday with the remaining performances occurring next week. The final results will be announced a week from Friday, October 30th, at the start of practice. 

Monday 10/19 - Team warmup followed by cyclic long run. Beginning next week the long run will be reduced to a medium length run. For today we'll head out along the Weston Aqueduct towards Framingham. There will be a water stop at Elm Street in Framingham, from where there are multiple options depending on the length of the run. These include heading directly back, following the Getchell Trail, or continuing further west along the aqueduct into Framingham. Remember the run is broken up into 12 equal length segments and the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" intensity. On an effort scale of 1-10, this pattern would be 3-5-7 or 4-6-8. The easy/fresh/good cycle gets repeated four times over the course of the entire run. Level by level it looks like this:

Level 1: 36 minutes (3 minute cycles)
Level 2: 48 minutes (4 minute cycles)
Level 3: 60 minutes (5 minute cycles)
Level 4: 72 minutes (6 minute cycles)

Tuesday 10/20 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity including hill drills. Total length of the run today is as follows:

Level 1: 22-26 minutes
Level 2: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Wednesday 10/21 - Team warmup followed by a jog of 10-15 minutes, then a series of timed repetitions cutting down in length The pattern for the workout is to start with a 1000 meter repeat, then 800, then 600, 400, and finally 200 meters. The three longest repeats (1000, 800, 600) are run at CV pace and the recovery time is a minute less than how long it takes to run the repeat itself; the two shorter repeats (400, 200) are run at race pace. The break between the 400 and 200 will be 90 seconds. Level 1 will complete this cycle once, all other levels will do the cycle twice with a 3-4 minute break between the two cycles. The repeats will be run back and forth along the Weston aqueduct.

Thursday 10/22 - Team warmup including burpees followed by a medium length run at a mostly easy intensity, if you're feeling up to it the pace can pick up a bit in the last 5-10 minutes.

Level 1 - 30 minutes

Level 2 - 40 minutes

Level 3 - 45 minutes

Level 4 - 55 minutes

Friday 10/23 - Team warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 40-44 minutes

Saturday 10/10 - Meet #4 vs. Cambridge Rindge and Latin. More information including time schedule, lineups and a course map will be published on this site by Friday morning.  Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Sunday 10/11 - off.