This week marks the first time since late August that we have a full week of training with no meets on the schedule. This is an important week in terms of putting an edge on your fitness, and involves two workouts--on Monday and Thursday--that are as important as anything we've done this season so far. If missed for whatever reason, they will be made up in some form the next day. We'll also be able to get in two sessions in the fitness center, on Tuesday and Friday.
At this point it's worth going over the remaining meets on the schedule:
• Our next meet on Friday October 28th (DCL Championship) is the last meet of the season that will involve the entire team all competing on the same day.
• The following weekend (November 5th) is an invitational meet at Wrentham Developmental Center. I'll be entering 9th graders and those JV athletes who have a reasonable shot of making the time standards on the Wrentham course. The top seven runners from each team won't race the first weekend of November unless they're 9th graders or unable for whatever reason to be at...
• The MIAA Eastern Mass. Division 4 Championship which is the following weekend, November 12th. This is our state tournament and when we put our top seven varsity athletes on the starting line. The following weekend (November 19th) is the All-State Meet in Gardner; in order to compete there you must qualify from the EMass D4 meet the week before.
the week's schedule:
Mon 10/17 - 10-15 minute job warmup, 200 meter in/out repeats, 10-15 minute cool down. The structure of this workout is the same as last week's 400s, only at a shorter repeat distance. A 200 meter run at race pace is followed immediately by a 200 meter run at a slower pace but not a slow jog, such that the recovery from the faster running isn't a complete recovery. The total amount of repeats will add up to somewhere between 3 and 4 miles for most people.
Tue 10/18 - Resistance work in the fitness center followed by 35-50 minutes at a low to moderate intensity with 4-6 pulses of 10 seconds or so of faster than race pace running mixed in during the second half of the run. We'll be heading out along the Weston aqueduct towards Framingham, if people like they can go on to the Getchell trail from there. The elliptigos are available to anyone who wants to ride them today.
Wed 10/19 - Hill drills followed by 45-65 minutes starting at a low intensity and finishing somewhat faster. Today's run will be an out and back along the Hultman aqueduct heading east towards Weston; we've done this particular route before but if you have any questions let me know. In terms of effort, save something for tomorrow's workout. Like yesterday, the elliptigos will be available for those who want to split the day's training between running and the elliptigo.
Thu 10/20 - 10-15 minute warmup, 2 or 3 runs of the JV course, 10-15 minute cooldown. The workout will be structured as follows:
2 loops: first loop fresh to good effort, second loop good to hard effort
3 loops: first loop fresh, second loop good, third loop good to hard
In between each loop is a 6-7 minute recovery period. Where there's a transition from one effort level to another within a particular loop, this transition will occur at the midpoint of the course. As it happens, the midpoint is when you reach the aqueduct at the top of the hill.
Fri 10/21 - Resistance work in the fitness center followed by 30-40 minutes at a low to moderate intensity with 4 pulses of 10 seconds at faster than race pace mixed in to the second half of the run.
Sat 10/22 - 50-70 minutes. Start out easy today and if
you're feeling tired or worn out from this week keep it easy throughout. For those
that are interested we'll meet at the Lincoln commuter rail parking lot
at 9 AM.
Sun 10/23 - off
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