This weekend is the second Saturday Invitational meet of the season, The Frank Kelley Invitational at the Wrentham Developmental Center. If you haven't filled out the entry status poll for this meet please do so.
Monday 9/15 - Practice at 3:30. Warmup including BURPEES followed by progressive long run. The length of the run has increased a bit over previous weeks, as outlined below. The plan for today is for everyone to head towards the Wayland/Framingham border on the Weston aqueduct, i.e. the legendary "Hot Dog Bridge." What happens from there will depend on how far you're going.
Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)
Tue 9/16 - Practice at 3:30. Warmup including CURTSIES and strides on the track followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few accelerations incorporating turns.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Wednesday 9/17 - Team warmup including BURPEES, then the following "tempo run" style workout. In this case, "tempo" pace is considered to be somewhere in the 75-85% effort level if you're running on feel (which you will be). After the team warmup the workout is as follows:
Level 1: 6 minutes @ 70-75% effort, 4 minute break, 6 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 2: 8 minutes @ 70-75% effort, 5 minute break, 8 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 3: 10 minutes @ 70-75% effort, 6 minute break, 10 minutes @ 80-85% effort (warmup and cooldown of 6-8 minutes apiece)
Level 4: 12 minutes @ 70-75% effort, 7 minute break, 12 minutes @ 80-85% effort (warmup and cooldown of 8-10 minutes apiece)
Thursday 9/18 - Practice at 3:30. Warmup including CURTSIES followed by a short length run with hill drills. The drills will be done on the Hultman Aqueduct where it intersects Cedar Crest Road.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Fri 9/19 - Practice at 3:30. Warmup including BURPEES followed by a short length run incorporating 3 short sets of short repeats. These short repeats will likely happen on top of the aqueduct.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Sat 9/20 - Frank Kelley Invitational. More information on this meet in a forthcoming post. This should be a medium length day in terms of running volume, with warmup and cooldown counted in. For those not racing today, a medium length workout at mostly an easy effort level, picking up the intensity a bit in the last 10 minutes or so:
Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
Sunday 9/21 - off
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