Week 10 Training Plan, 10/26-11/1

This week is the beginning of the final phase of the season, which kicks off with Friday's DCL Championship meet at Franklin Park. As in years past, there will be a karaoke contest on the bus ride home from this meet which is not to be missed. Submit your song choice in advance to the coaches for approval. The maximum group size for the contest is four people. It would behoove you to practice your song beforehand.

We'll also return to the Assabet River National Wildlife Refuge for an optional practice the day after the DCL Championship. This will be an easy recovery run. The address is 680 Hudson Road Sudbury and we'll meet outside the Visitor Center--which will be open, and has a small gift shop in the lobby.  

With the end of the season drawing near, we've entered the peaking phase of our training. The proverbial hay is in the barn, from here on out training volume will be decreased. This is achieved through a reduction in the length of most daily runs, as well as a reduction in the number of runs per week. The reduction in number of runs per week is achieved by taking an additional day per week off from practice. For this week that day is Wednesday.

• Mon 10/26 - Practice at 3:30. Warmup including BURPEES followed by a progressive run as follows:

Group A: 36 minutes (12 minutes easy, 9 minutes @70%, 9 minutes @80%, 6 minutes easy) 

Group B: 48 minutes (16 minutes easy, 12 minutes @70%, 12 minutes @80%, 8 minutes easy) 

Group C: 60 minutes (20 minutes easy, 15 minutes @70%, 15 minutes @80%, 10 minutes easy) 

• Tue 10/27 - Practice at 3:30. Warmup including CURTSIES followed by a short length run at an easy to moderate intensity including 3 sets of shorts repeats on top of the aqueduct.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

• Wed 10/28 - off

• Thu 10/29 - Practice at 3:30. Warmup including BURPEES followed by a short length run with the "Ingebrigtsen Special" incorporated near the end of the run.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

• Fri 10/30 - DCL Championship Meet @Franklin Park. The meet starts early which will require dismissal after 3rd period class. You're responsible for any work or tests you might miss as a result of this. More information forthcoming. This is a medium length day, including warmup and cooldown running it should add up to the following:

Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes

On the bus ride home, the 12th annual edition of the Golden Microphone karaoke contest will take place.

• Sat 10/31 - Medium length run at an easy intensity. For those that are interested, we'll meet 10 AM at the Assabet River National Wildlife Refuge. The route of today's run will take us past the site of the property formerly owned by Henry Ford. 

Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes

• Sun 11/1 - off