This week the pattern changes from what it's been up to now. Hopefully, the amount of running you've been doing has been gradually increasing since practice officially started. This week, the average amount of running you do on a daily basis will drop by about a third from what it's been the past week or two. Put in simple terms, if you've been averaging 60 minutes of running a day, this week you'll average 40. If you've been averaging 45 minutes per day, this week you'll average 30. This doesn't mean every day is the average; some days will be less and others will be more. The pattern of the runs will be A-B-A-(B)-A-(B) where A is shorter and B is longer; note that there are no C (longest) runs for the week. The higher training volume will return next week but this week, with two meets on the schedule for many people, it's a good idea to pull the cord.
Also worth noting this week is the observance of Rosh Hashanah on Thursday. As a result there's no school or organized practice on Thursday. Also, there's no organized practice on Friday even though school will be in session. Depending on whether or not you're observing the holiday on Thursday you can run on your own if you want. On Friday, I'd like you to do basically the same thing we're doing on Monday. You can get together amongst yourselves to do that if you like.
Mon 9/22 - 20-40 minutes. Hill drills between the warmup and the rest of the run. In the last ten minutes of your run I want you to run 4-5 times from the far corner of the football practice field to the start/finish line of the home course at race pace. And not faster. Jog back to the other end as recovery. This stretch is flat, has smooth footing, is basically straight, and just under 200 meters so we can easily put a time goal and get a sense of what race pace effort "feels like" on a flat course. Worth doing given that both courses this week are mostly flat with smooth footing. I'll also explain Bedford's course and our approach to this meet given its place in the season.
Tue 9/23 - Dual meet at Bedford, 30-60 minutes total including warmup and cool down. Check this website during the day Monday for a post with meet info including a link to a map of Bedford's course. Think flat with a lot of pavement.
Wed 9/24 - 20-40 minutes. Core circuit after the run. Since this is the last time we'll meet before Saturday's meet it's important that we go over some things about the meet before you leave for the day.
Thu 9/25 - off. No organized practice today, if you're not observing the holiday and are interested in going for a run on your own you can do something in the 30-60 minute range.
Fri 9/26 - same as Monday. Including the same 4-5 runs at race pace on the stretch of course I described in Monday's entry.
Sat 9/27 - Frank Kelley Invitational at The Wrentham Developmental Center. 30-60 minutes total including warmup and cool down. Check this website for more information on Thursday or Friday. The large school races (not us) are in the morning; the small school races begin at 12:15. Note that there are time cutoffs for each race; this has forced me to hold certain people out of this meet.
Sun 9/28 - off or an easy run in the 30-60 minute range if you took Thursday off.
No comments:
Post a Comment