This week we transition from the pre-season schedule to the start of school. The start times for practice will be:
• 3:15 on Monday and Tuesday
• 2:45 Wednesday and Thursday with the start of school
With no school on Friday and the long holiday weekend looming after that, Friday's workout will be an "on your own" affair although there will be an optional meeting in Lincoln at 4 PM for those that are interested in running on those trails. More information on that will be forthcoming in a subsequent entry. Don't forget the sunscreen this week!
On Monday and Wednesday we'll be visiting the town beach, in large part because those days are forecast to be the hottest of the week. Also, two of the days will feature a more structured workout including short interval sets on Tuesday and the return of circuits on Thursday. The interval sets and circuits are two types of workouts we'll be revisiting throughout the month of September.
It's my hope that we can begin distributing uniforms by Thursday, although as I write this I don't know if we've received the new uniforms yet. Only those who have paid their user fee or been approved for a waiver can receive a uniform.
Here's the week, day by day:
Monday 8/29 - warmup routine then 30-60 minutes of running and 15-20 minutes of aquajogging. This is quite similar to what many of you did last Friday. There will be an elliptigo orientation at the end of practice; those that have passed the elliptigo quiz can do part or all of today's workout on the elliptigo if they like, please let me know in advance if this would interest you.
Tuesday 8/30 - warmup routine then 5-15 minutes easy running before meeting on the top of the Weston Aqueduct behind the school for short interval sets. Everyone will start with 8x100m runs with 50m jog recoveries run at a "fresh" intensity level, then 12x50m with 50m jog recoveries alternating fresh, good and hard intensities. From there, the number of sets and specific composition of those sets will vary depending on how much running you did over the summer. Note that we'll be running these based on feel, not time, which may take some getting used to for some but bear with me. Upon completing the last set, a 5-15 minute cool down jog will end the day. If there's sufficient interest there will be an elliptigo orientation at the end of practice today.
Wednesday 8/31 - warmup routine then an introductory activity followed by 20-45 minutes of running and 10-15 minutes of aquajogging. Ideally the pace will pick up gradually towards the end of the running portion of the day. Some people will be finishing their day at the Town Beach; if this includes you make sure to arrange for a ride. Speaking of riding, those that are certified on the elliptigo can ride it today if they like. Let me know if you're interested.
Thursday 9/1 - warmup routine followed by 5-15 minutes jogging then circuits. The circuit workout consists of 8 sets of 3 exercises that are followed by a run of either 200 or 300 meters at a good to hard intensity. For simplicity's sake we do this workout on the track. A list of the exercises involved is available in the sidebar under "Useful Links" and copies of that list will be provided at practice. Following the last set of exercises will be a cool down of 5-15 minutes. The hope is that we can begin distributing uniforms today after practice.
Friday 9/2 - 50-75 minutes starting out at an easy pace and gradually progressing to a "fresh" level for the last 10-15 minutes or so. This is the longest run of the week by time spent. There's no school today so this run will be done on your own but for those that are interested we'll meet at the Lincoln commuter rail parking lot at 4 PM for a run on the trails in that area.
Saturday and Sunday 9/3 and 9/4 - Over the holiday weekend (Friday through Monday), I'd like everyone to do the following:
• one run of typical length--i.e. the average length of time running you've been doing since practice started
• one day off
• one cross training day, ideally aqua jogging but there are many potential options at play. Hopefully you can put in an hour or so.
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