This week features the first meet, on Saturday in scenic Newburyport at Maudslay State Park. This event has a unique relay format; more details will be forthcoming in a subsequent post. With the meet coming up, we will need to distribute uniforms. This process will begin on Wednesday and hopefully wrap up by Friday. Parents, please remember that your child's user fee must be paid before they can be issued a uniform. There's a waiver process if this is a hardship and a family cap on user fees as well. The link to the online payment portal for user fees can be found here.
Each day's workout is listed below. Note that compared to last week (and the rest of August for that matter), the length of time for some of the runs has changed. The short runs and long run are slightly longer, while the medium length run remains the same length.
Monday 9/2 - Optional practice at Lincoln, 9 AM. For this workout, we meet in the commuter rail station parking lot near the small shopping center. If using 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 a medium length run, if you have access to a body of water or pool feel free to do the aquajogging as well:
Level 1: 22-26 minutes
Level 2: 34-38 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
Tuesday 9/3 - Practice at the high school @3:30. Warmup including burpees followed by a medium length run
that will incorporate timed pickups of 1 minute in length, at a "race
pace" (90%) effort. In between the race pace pickups is a recovery of 1
minute, ideally run at a 60% effort (this is not a slow jog). This will be followed by a few pickups of 30 seconds in length at a speed faster than race pace, with the same 1 minute recovery. Level 1
athletes may find it more realistic to jog the recovery interval or even
walk the first 30 seconds of each recovery interval. Everyone will
begin and end their run today with a warmup and cooldown that are at an
easy pace, with the timed pickups sandwiched in between. Time
for today's run is as follows, with number of pickups indicated as well:
Level 1: 22-26 minutes: 4x 1 minute pickups, 4x30 second pickups (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes: 6x 1 minute pickups, 4x30 second pickups (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes: 8x 1 minute pickups, 6x30 second pickups (warmup and cooldown 10 minutes each)
Level 4: 52-56 minutes: 8x 1 minute pickups, 6x30 second pickups (warmup and cooldown 12-15 minutes each)
Wednesday 9/4 - Practice at the high school @3:30. Warmup and then a short,
easy active recovery run.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Thursday 9/5 - practice at the high school @3:30. Warmup including burpees, then a progressive long run (PLR) as follows:
Level 1: 40 minutes (14 minutes easy - 10 minutes fresh - 10 minutes good - 6 minutes easy)
Level 2: 54 minutes (18 minutes easy - 13.5 minutes fresh - 13.5 minutes good - 9 minutes easy)
Level 3: 66 minutes (22 minutes easy - 16.5 minutes fresh - 16.5 minutes good - 11 minutes easy)
Level 4: 78 minutes (26 minutes easy - 19.5 minutes fresh - 19.5 minutes good - 13 minutes easy)
Friday 9/6 - practice at the high school @3:30. Warmup and then a short run culminating with 3 sets of short repeats atop the Weston aqueduct behind the school. These repeats are meant to be a way to become familiar with the feel of different speeds without overly taxing either the legs or cardiovascular system.
Level 1: 22-26 minutes (head directly to top of aqueduct after warmup)
Level 2: 26-30 minutes (jog around fields then up to top of aqueduct)
Level 3: 32-36 minutes (10 minute warmup then up to top of aqueduct)
Level 4: 42-46 minutes (15 minute warmup, 10 minute cooldown after finishing atop the aqueduct)
Saturday 9/7 - Clipper Relays @Maudslay State Park, Newburyport. There will
be more details forthcoming on this meet in a 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
early to mid afternoon after having lunch in Newburyport. The girls race at 9:15, the boys at 10:30. It's relay
style with teams of 3 people carrying a baton around the course. Incomplete teams (1 or 2 people) are allowed to run as well. This should be a medium length day meaning including your warmup and cooldown you should come in around the following time totals:
Level 1: 22-26 minutes (warmup and cooldown will be quite brief)
Level 2: 34-38 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
Sunday 9/8 - off
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