MSTCA Invitational Results and Week 10 Training Plan - 11/3-11/10

A small group of WHS athletes braved conditions that only a duck could love to have some very good races yesterday morning at the MSTCA Invite. Among the highlights were Zhenyang Luo's 27th place finish in a very competitive 9th grade race, which earned him a medal, and Julia Jofe ending her high school cross country career in style with a well-executed personal best effort. Results for the meet can be found here.

For those that are racing this coming Saturday at the MIAA Eastern MA Division 4 Championship meet, here is the training plan for the upcoming week:

With the Division 4 EMass race coming up on Saturday there's one workout of substance this week, the rest is sharpening. The folks who wrapped up their seasons last week had good success with this type of plan. Beginning Wednesday, pay attention to the weather forecast so you have an idea of what to expect. There'll be a separate post on this blog later this week about Saturday's meet, stay tuned for that. 

• Monday 11/3 - 60-65 minutes with the first 30 minutes easy, the next ten somewhat quicker than that, the next ten about 70% effort, and the last ten minutes at about 80% effort. Core circuit after the run. This is a good day for a relatively flat, out and back route. This is also a run you should be doing with the people you normally do more structured, timed workouts (like tomorrow's). If the weather forecast for chilly temperatures holds, consider doing the warmup in the field house. 

• Tuesday 11/4 - 10 minute warmup, 3x1600 on the track with each lap faster than the lap before it. The first two laps should average out to 10-15 seconds/mile slower than race pace; the third lap should be about race pace; the last lap something faster. 3.5 minute recoveries between each. After the third repeat, 5 minutes of easy jogging then 4x100m on the turf field at 90% effort with a jog back recovery. 10 minute cool down. 

• Wednesday 11/5 - 40 minutes easy on your own. Progress the pace slightly toward the end if you feel up to it. Otherwise take it easy throughout. Start checking the weather today. 

• Thursday 11/6 - 30 minutes easy followed by 400-300-200-100 on the track at race pace. 

• Friday 11/7 - 15 minute warmup, 8x100 meter runs at 90% effort with a minute rest, 5 minute cool down.

• Saturday 11/8 - 15 minute warmup, MIAA EMass Division 4 Championship, 15 minute cool down. Boys will be racing at 9 AM, the first race of the day. Girls will run at 10:15. 

• Sunday 11/9 - off.