Week 3 Training Plan - 9/11-9/17

This week there are no meets on the schedule which is not a bad thing as this allows for an unbroken stretch of training which will pay off later on in the season with improved fitness. Two things of note:

• There will be a spike night on Monday from 5-8 PM (after practice) at Marathon Sports in Wellesley. All purchases are 20% off and this is a store that carries shoes designed specifically for wearing in races which can't be said of most sporting goods stores. This is not a required event.

• This Saturday is the first of the optional practices at Lincoln. We need to know by Friday if you plan on attending this practice, as attendance on Saturday will determine what you do at practice on Friday.

the week's workouts:

• Mon 9/11 - Practice 2:45 @WHS. Hill drills then run to town beach, 15 minutes of aquajogging (2 minutes on, 1 minute 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. Spike night at Marathon Sports Wellesley after practice until 8 PM.

• Tue 9/12 - Practice 2:45 @WHS. Warmup 5-20 minutes, circuits, cooldown 10-20 minutes. This is the same circuit workout we did last Thursday. The elliptigo bikes are available for the warmup or cooldown for those interested (and certified to ride them of course).

• Wed 9/13 - Practice 2:45 @WHS. 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 east of 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. Ideally, the last 10-15 minutes of the run are notably faster than the rest of the run.

• Thu 9/14 - Practice 2:45 @WHS. Weight room visit/orientation followed by 20-45 minutes easy run.  Elliptigo bikes are available for today.

•  Fri 9/15 - Practice 2:45 @WHS. Those not coming to the practice tomorrow will do a 10-20 minute warmup, 15-20 minute progression run, 10-20 minute cooldown. The idea is to gradually increase the pace over the course of the run while running a loop repeatedly. In this case the loop will be around the ball fields next to the track, which is part of our home course. This is designed to be both the longest and hardest effort of the week, but the effort isn't all-out at any time. For those attending practice tomorrow the workout is a 30-40 minute easy run with 4-6 short pickups of 10-15 seconds or so in the last 10 minutes of the run.

• Sat 9/16 - Optional Practice 9 AM @Lincoln Trails. The address for the meeting point is 145 Lincoln Road and we'll meet in the commuter parking lot just beyond the small shopping center. The workout will be the progression run the rest of the team did yesterday, and the loop will be in a field next to the Mount Misery area of Lincoln conservation land. You can see elite runners training on this same loop in this video (I think they're sponsored by a shoe company but I can't be sure). Those not attending this practice should do a 30-40 minute easy run with 4-6 short pickups of 10-15 seconds or so in the last 10 minutes of the run.

• Sun 9/17 - off