Training Plan for Week 8: 10/20-10/26

This week marks the beginning of championship season, with the DCL meet at Franklin Park in Boston on Friday afternoon. For some of you, this will be your final race. Others will continue on to the MSTCA Invitational on November 1st or the MIAA EMass Division 4 Championship (cross country's version of the state sectional meet). These are the people who are finishing up on Friday:

• boys: Bartick, Brewton, P. Butler, Daley, Dutton, Jacobs, LaRochelle, Nealley, Pachter, Pak, Porter, Watkins, Xu

• girls: Barrow, Bauerova, Burke, S. Comettant, Pineault

I should note that finishing your competitive season doesn't mean you're no longer welcome at practice after this week! If you'd like to continue working out with the team let me know.

• Monday 10/20 - 30-60 minutes, starting out easy and gradually progressing to about 80% effort for the last 5-10 minutes. Hill drills after the warmup and before the run. The aqueduct is a good option for the run today. This is a wide time range, the idea is that the people whose seasons are ending on Friday will be at the lower end of it. If you're continuing on to November it would be on the longer end.

• Tuesday 10/21 - 10 minute warmup, 5-7x800 meter repeats with 3-3.5 minute recoveries, 10 minute cool down. The loop we'll be using for this will be around the practice field and baseball fields, including up and over the small hill in the corner next to the parking lot. The idea is that the pace gets faster with each successive rep. One way to express this is to start at a 75% effort level and finish at a 90% effort. The first couple of reps will be just slower than race pace, the last one or two just faster than race pace. 

• Wednesday 10/22 - 20-40 minute easy run, on your own. Today is "Wayland Connects Day" and as such we won't be meeting for organized practice in the afternoon. 

• Thursday 10/23 - 20-30 minutes including 4-5x200 meters, starting at race pace and ending faster than that. Jog back after each rep. We'll follow this up with a game of partner tag for those that are interested. 

• Friday 10/24 - DCL Championship Meet at Franklin Park. Because this meet begins at 2 PM, the bus will be leaving at noon. You will be dismissed from class; of course, you'll also be responsible for any work you miss. It's best to let the teachers of affected classes know ahead of time and work out the details with them. More details on the meet itself forthcoming. If this is your final meet of the season, I'd like you to return your uniform to me before you head home for the evening, so bring a change of clothes to wear after the meet's done. 

• Saturday 10/25 - off

• Sunday 10/26 - 50-75 minutes easy. For those that are interested, I'll be at the Assabet River National Wildlife Refuge visitor center at 10 AM for an optional practice on the trails there. Like the last time we met here, there will be a trivia question for those that decide to make the trip.