This week is highlighted by two relay style meets on the schedule. They're close together at a very early stage of the season, as such everyone on the team will be doing one or the other meet but not both. In addition, there's a holiday on Monday, with an optional practice in Lincoln on the trails near the MBTA commuter rail station. More on that below.
• Mon 9/4 - Optional practice at Lincoln, 2:30 PM. For this workout, we meet in the commuter rail station parking lot near the small shopping center. If using your GPS to find the place, use the address 145 Lincoln Road Lincoln MA. The workout will be to run at an easy pace over to Walden Pond which is a couple of miles away. Once there, aquajogging for 15 minutes (1 minute on, 30 seconds off). Following that, back to where we started, hopefully a little quicker than the trip out. For those not able to attend this practice, the day's workout is 20-45 minute run starting at an easy relaxed pace and finishing at a faster but still relaxed pace, building over the last 10 minutes.
• Tue 9/5 - Practice 2:45 @WHS. Hill drills then run to town beach, 12 minutes of aquajogging (1 minute on, 30 seconds off). For some that will be the end of practice and you can be picked up from there, while others will run back to the school. The elliptigo bikes are also available to be ridden to or from the town beach. There will also be uniform distribution after practice for those yet to get a uniform whose athletic user fee has been paid.
• Wed 9/6 - DCL Preseason Relays or practice 2:45 @WHS. As of this writing there are 9 people who will be running in the meet today, and I will notify everyone who's going to this meet via e-mail by Monday afternoon at the latest. For the bulk of the team that's practicing at the school, today's practice will be a 45-65 minute run out and back along the Hultman aqueduct which can be accessed from Maiden Lane. Everyone will head east along this aqueduct to Loker Street, where there's a hill just beyond the Loker Street School. 3-5 times running (not sprinting) up this hill before either continuing east along the aqueduct or turning back for the school.
• Thu 9/7 - Practice 2:45 @WHS. Warmup 5-20 minutes, circuits, cooldown 10-20 minutes. This is the same circuit workout we did last week last Monday. If it's not raining too heavily, the elliptigo bikes are available for the warmup or cooldown for those interested (and certified to ride them of course).
• Fri 9/8 - Practice 2:45 @WHS. 20-45 minutes with the last 10-15 minutes on top of the Weston aqueduct behind the sandpit for short intervals. The idea today is to run 50 or 100 meters multiple times at a speed approximating what you'd be doing in a race, with short jog or walk recoveries after each fast run. Cones will be laid out every 50 meters along the aqueduct for this purpose.
• Sat 9/9 - Clipper Relays @Maudslay State Park, Newburyport. There will be more details forthcoming on this meet in an later post, for now it's worth mentioning that the bus will be leaving at 7 AM (which means you should arrive a few minutes before that) and we should be returning by early to mid afternoon after stopping for lunch in Newburyport on the way back. The girls race at 9:15, the boys at 10:15, and it's relay style with teams of 3 people carrying a baton around the course. In addition to the race itself, with warmup and cooldown everyone should wind up with 40-65 total minutes of running on the day.
• Sun 9/10 - off
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