Week 4 Training Plan - 9/19-9/25

If you're experiencing déja vu looking at the plan below, it's understandable as the week will follow the same pattern as last week. Next week will be different as there are two meets on the schedule for much of the team. On Wednesday, we travel to Newton for the second of four dual meets, a double dual with Waltham taking part as well.

Mon 9/19 - 10-15 minute job warmup, circuits, 10-15 minute cool down. Like last week, we'll be using the outside perimeter of the soccer field that's located beyond the tennis courts. Today's workout will be done in groups of similar ability based on recent results. If you'd like to warmup or cooldown on the elliptigo bikes let us know.

Tue 9/20 - 30-45 minutes including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one. This will likely be the final visit to the town beach of the season. The short pickups should be near the end of the run. We'd like to get four people riding the elliptigo bikes today, in pairs taking turns.

Wed 9/21 - Dual Meet #2 vs. Newton South and Waltham at Cold Spring Park in Newton. Bus time 2:15. With three teams participating the meet will be a "double dual" format, i.e. three separate dual meets contested at once. With three teams present, it's most likely that there will be separate varsity and JV races for each gender. In this case, the boys JV race is first, followed by girls varsity, boys varsity, and girls JV. Regardless of when you're running, take the time beforehand to do a thorough warmup incorporating most of what we do on a daily basis at the start of practice. After your race at least 10 minutes of light jogging is expected, and your legs will thank you for it over the next few days. Don't forget there's an assigned bib number for each member of the team.

Thu 9/22 - hill drills followed by 40-60 minutes at a low to moderate intensity heading east along the Hultman aqueduct. To access the Hultman, cross Old Connecticut Path at the end of the school driveway, take a right, then left on Maiden Lane. Follow Maiden Lane straight up to where it meets the aqueduct. The intensity level of this run should start at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. We'll be looking for volunteers to ride the elliptigo bikes. As we did last week, sharing the trip such that two people make the trip out and two more make the trip back.

Fri 9/23 - 10-15 minute warmup, short interval sets on the Weston Aqueduct, 10-15 minute cool down. The specific composition of the various sets will be different today than last week. We'll use the same stretch of aqueduct as last week, starting where the Weston aqueduct meets Herland Road.

Sat 9/24 - 45-90 minutes. Start out easy today and if you're feeling tired or worn out from this week keep it easy. For those that are interested we'll meet at the Lincoln commuter rail parking lot at 9 AM.

Sun 9/25 - off