Week 10 Training Plan: 10/29-11/4

This week features the Frank Mooney Invitational on Saturday, which is an opportunity for 9th graders and those upperclassmen not in the top seven who meet the time standards to race on the Wrentham Developmental Center course. The runners in the top seven will train through this week (and have a different workout on Friday) pointing towards the MIAA Eastern Mass. Division 4 Championship meet which is at Wrentham the following Saturday November 10th.

The people racing this weekend are:

Girls: Grava, Hoopes, Kim, Menyalkin
Boys: Li, D. Liu, Marto

The people racing on November 10th are:

Girls: Grava, Javed, Kelemanik, Korzeniowski, C. Matta, Menyalkin, Walsh
(10th-12th graders are training through; 9th graders are racing this weekend as well)
Boys: Ahearne, Bonanno, Chen, Duffy, Goode, Karle, Troost

Monday 10/29 - 45-65 minutes including hill drills on Hillside Street on Framingham near Sudbury Landing. We'll head out on the Hultman aqueduct towards Framingham to get to Hillside Street. From there, there are various options to get back to the school including the Getchell trail or heading further out into Framingham before returning on the Weston aqueduct.

Tuesday 10/30 - 10 minute warmup, 4x100 "fresh" pace with 50 meter jog recoveries, 3x300 with 200 meters "good" pace then 100 meters at race pace ("hard") with 300 meter jog recoveries, 3x300 with 200 meters at race pace ("hard") then 100 meters at faster than race pace ("intense") with 300 meter jog recoveries. 4x100 "fresh" pace with 40 meter jog recoveries. 10 minute cooldown.

Wednesday 10/31 - 30 or 45 minutes run in the following pattern: 5 minutes easy jog, 5 minutes "fresh" pace, 5 minutes "good" pace.

Thursday 11/1 - Those training through: 40 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run. Those racing Saturday: 30 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run.

Friday 11/2 - Those training through: 15 minute warmup, 8x400 meters with 200 meter jog recoveries with the first 350 meters at race pace and the last 50 meters faster than race pace, 15 minute cooldown. Those racing tomorrow: 10 minute warmup, three sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/3 - Frank Mooney Invitational at Wrentham Developmental Center. More details in a forthcoming post. Those training through should take an easy 40-50 minute run with the last 10 minutes or so at a moderate pace.

Sunday 11/4 - off