This week marks the beginning of our post-season, with the DCL Championship meet on Friday. The training volume will tick back up for some, while for others this week marks the end of the season. In fact, the meet this Friday will be the final race that will have full participation. If the DCL Championship is your final race of the season, make sure you hand in your uniform upon our return to Wayland from Franklin Park.
Mon 10/26 - 50-75 minutes at a moderate intensity (average intensity 5-6). Throw in 4 short (10-15 second) pickups on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 10/27 - Warmup 10 minutes, 3x 30 second hill repeats followed by a 2 minute break then 10-12 minutes at an 80-85% intensity, another 2 minute break and finally 3 more 30 second hills. The hills are meant to be at a high intensity, i.e. race pace or faster. The sustained bit in the middle is somewhat slower but still of decent quality. "Uncomfortably sustainable" is a good description. Team picture is today, bring your uniform.
Wed 10/28 - hill drills followed by 30-45 minutes at a low to moderate intensity (3 to 5).
Thu 10/29 - 25-30 minutes at a moderate intensity (5-7). Mini core circuit afterward with 100 meter runs at race pace between each set of drills. Today the results of karaoke contest voting will be revealed.
Fri 10/30 - DCL Championship Meet, plus warmup and cool down. Our third and final visit to Franklin Park this season. More information will be forthcoming in a subsequent post, but for now hear in mind that with the first race scheduled for 2 PM, you'll be dismissed early from school.
Sat 10/31 - off
Sun 11/1 - For those still competing, same as Wednesday.
No comments:
Post a Comment