Two items of note for this week:
1. There is no organized practice on Monday. For those observing the holiday the plan is to go for a short length run on either Sunday 9/29 or Sunday 10/5. For those not observing the holiday, you can do this run on Monday or either of the two Sundays listed above.
2. The number of training levels has been reduced from 4 to 3, henceforth known as Group A, B and C. Group A is the former Level 1 and 2 combined; Group B is the former Level 3; Group C is the former Level 4.
Mon 9/30 - See #1 above. A short run for each group is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Tue 10/1 - Warmup including burpees followed by a short run incorporating hill
drills. In all likelihood we'll do the drills on Keith Road which is just off Route 27 between the Hultman Aqueduct and the middle school. Total
length of the run today is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Wed 10/2 - Dual Meet #3 @Waltham. More information on this meet will be forthcoming. Today is a medium length day in terms of training volume as follows:
Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes
Thu 10/3 - Warmup including burpees followed by a short length recovery run at an easy to moderate intensity. The length of the run today is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Fri 10/4 - Warmup followed by either a medium length run for those going to practice in Lincoln tomorrow, or the following workout:
Group A: 6-8 minute warmup jog, 10 minutes at a "good" effort (80-85%), 4x400 hard (race pace) with 200 meter jog recoveries on top of the aqueduct, 6-8 minute cooldown
Group B - 6-8 minute warmup jog, 12 minutes at a "good" effort (80-85%), 6x400 hard (race pace) with 200
meter jog recoveries on top of the aqueduct, 6-8 minute cooldown
Group C - 10 minute warmup jog, 14 minutes at a "good" effort (80-85%), 8x400 hard (race pace) with 200
meter jog recoveries on top of the aqueduct, 10 minute cooldown
The good effort portion of the workout can be done anywhere on the flat portion of the school campus including around the school buildings if you like. Stay out of the parking lot however. Arrange this portion of the workout such that you finish it somewhere near the sandpit, as the break between this and the repeats is a jog/hike to the top of the aqueduct.
Sat 10/4 - A medium length recovery run for those who did the repeat workout yesterday (Group A: 36-40 minutes, Group B: 44-48 minutes, Group C: 52-56 minutes) or the following workout at Lincoln Station (145 Lincoln Road, Lincoln MA):
Group A: 6-8 minute warmup jog, 10 minutes at a "good" effort
(80-85%), 4x400 hard (race pace) with 200 meter jog recoveries on top of
the aqueduct, 6-8 minute cooldown
Group B - 6-8 minute warmup jog, 12 minutes at a "good" effort (80-85%), 6x400 hard (race pace) with 200
meter jog recoveries on top of the aqueduct, 6-8 minute cooldown
Group C - 10 minute warmup jog, 14 minutes at a "good" effort (80-85%), 8x400 hard (race pace) with 200
meter jog recoveries on top of the aqueduct, 10 minute cooldown
The 400s will be done back and forth along a measured stretch of the field loop next to Mt. Misery.
Sun 10/5 - see #1 above. If you ran either last Sunday or Monday, take today off.
Sunday, September 29, 2019
Saturday, September 28, 2019
Frank Kelley Invitational Results
On a day better suited for flying kites and/or sipping lemonade there were many impressive performances from WHS athletes on the team's first visit to the Wrentham Developmental Center course. Medal winners on the day were Sofia Menyalkin in the 9th and 10th grade 3k and McKenna Kelemanik in the Championship 5k race. The varsity boys ran credibly in the Championship 5k, finishing 15th as a team in a deep field that included many teams from larger schools throughout the state. Results for the various races can be accessed below:
Girls 9th and 10th grade 3k
Boys 9th and 10th grade 3k
Boys 11th and 12th grade 3k
Girls open 5k
Boys open 5k
Girls Championship 5k
Boys Championship 5k
Splits for WHS athletes can be seen here. For those that have raced on this course in the past, note that the hot windy conditions were not favorable for fast times, particularly during the 5k races. Today was about racing not time trialing.
Finally, a list of the best performances by all WHS athletes on the Wrentham 3k and 5k courses since it was established in 2010 can be seen here.
Girls 9th and 10th grade 3k
Boys 9th and 10th grade 3k
Boys 11th and 12th grade 3k
Girls open 5k
Boys open 5k
Girls Championship 5k
Boys Championship 5k
Splits for WHS athletes can be seen here. For those that have raced on this course in the past, note that the hot windy conditions were not favorable for fast times, particularly during the 5k races. Today was about racing not time trialing.
Finally, a list of the best performances by all WHS athletes on the Wrentham 3k and 5k courses since it was established in 2010 can be seen here.
Thursday, September 26, 2019
Frank Kelley Invitational - 9/28/19
Meet Site:
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:45 AM
Remember, no eating on the bus
Race Schedule and Entries (time cutoff in parentheses):
9:30 Grade 9-10 Girls 3K (18 minutes) - Calder, Grava, Han, Menyalkin
9:49 Grade 9-10 Boys 3K (16 minutes) - Creavin, Frank, Morris, Mui
10:06 Grade 11-12 Girls 3k (18 minutes) - none
10:25 Grade11-12 Boys 3k (16 minutes) - Schilp, Weling
10:42 Open Girls 5K (28 minutes) - Javed, Kim, Korzeniowski
11:11 Open Boys 5K (25 minutes) - Marto, Nagalingam
(11:37 Middle School Girls Race)
(12:04 Middle School Boys Race)
12:30 Championship Girls 5k (26 minutes) - Kelemanik
12:57 Championship Boys 5k (22 minutes) - Bonanno, Caddoo, Chen, Duffy, Goode, O. Jay, Li
Meet Information:
• Weather forecast: Sunny, high 60s upon arrival rising to high 70s by midday with SW winds around 10 mph. It will be on the warmer side for the later races.
• Those entered in a 5k will be responsible for setting up the tent; the tent must be anchored to the ground with stakes.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back side which interacts with a conductive mat at the finish line to record your time. The meet director has asked athletes who aren't racing NOT to wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• report to the starting line 10 minutes before the start of your race; the meet staff has been known in the past to start races a few minutes earlier than the posted schedule.
• If you're wearing a stopwatch while racing, putting your arm up to hit the button on the watch while crossing the finish line can cause the RFID chip to be blocked by your arm, and your finish might not be recorded. In other words, don't press the button on your watch when crossing the finish line.
• The meet staff has asked that no one do their warmup or cool down among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cool down on the ball fields across the street.
• Medals will be given to the top 25 finishers in each race.
• The timing system will be turned off when the cutoff time for a given race is reached.
Course Map:
• The course is fairly flat, with some roll in places. There are no long and/or
steep hills. The course is almost entirely on grass. The 5k course is three loops. The freshman race
(3k) ends after the second loop (blue on this map). The 5k course repeats this second loop. Both courses share the same first loop, which is the circumference of the large field where the course is situated. The second loop has multiple incursions from the edge of the field into the middle. Typically there are large digital clocks at the mile and two mile marks.
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes
• Warmup clothes including long sleeved shirt and/or jacket as well as pants
• Water bottle - bring it already filled
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Food - food will be sold at the meet but it won't be particularly good or nutritious. My advice is to bring a lunch with you for after you're done.
For Parents:
• A parking fee of $5 will be collected for each car.
• Dogs aren't allowed except for service animals.
• No grilling, cooking, or fires are allowed at the meet site.
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.
• We hope to return to WHS by 3 PM
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:45 AM
Remember, no eating on the bus
Race Schedule and Entries (time cutoff in parentheses):
9:30 Grade 9-10 Girls 3K (18 minutes) - Calder, Grava, Han, Menyalkin
9:49 Grade 9-10 Boys 3K (16 minutes) - Creavin, Frank, Morris, Mui
10:06 Grade 11-12 Girls 3k (18 minutes) - none
10:25 Grade11-12 Boys 3k (16 minutes) - Schilp, Weling
10:42 Open Girls 5K (28 minutes) - Javed, Kim, Korzeniowski
11:11 Open Boys 5K (25 minutes) - Marto, Nagalingam
(11:37 Middle School Girls Race)
(12:04 Middle School Boys Race)
12:30 Championship Girls 5k (26 minutes) - Kelemanik
12:57 Championship Boys 5k (22 minutes) - Bonanno, Caddoo, Chen, Duffy, Goode, O. Jay, Li
Meet Information:
• Weather forecast: Sunny, high 60s upon arrival rising to high 70s by midday with SW winds around 10 mph. It will be on the warmer side for the later races.
• Those entered in a 5k will be responsible for setting up the tent; the tent must be anchored to the ground with stakes.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back side which interacts with a conductive mat at the finish line to record your time. The meet director has asked athletes who aren't racing NOT to wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• report to the starting line 10 minutes before the start of your race; the meet staff has been known in the past to start races a few minutes earlier than the posted schedule.
• If you're wearing a stopwatch while racing, putting your arm up to hit the button on the watch while crossing the finish line can cause the RFID chip to be blocked by your arm, and your finish might not be recorded. In other words, don't press the button on your watch when crossing the finish line.
• The meet staff has asked that no one do their warmup or cool down among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cool down on the ball fields across the street.
• Medals will be given to the top 25 finishers in each race.
• The timing system will be turned off when the cutoff time for a given race is reached.
Course Map:
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes
• Warmup clothes including long sleeved shirt and/or jacket as well as pants
• Water bottle - bring it already filled
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Food - food will be sold at the meet but it won't be particularly good or nutritious. My advice is to bring a lunch with you for after you're done.
For Parents:
• A parking fee of $5 will be collected for each car.
• Dogs aren't allowed except for service animals.
• No grilling, cooking, or fires are allowed at the meet site.
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.
• We hope to return to WHS by 3 PM
Wednesday, September 25, 2019
Dual Meet #2 Results
The second of four dual meets is in the books with many strong individual efforts this afternoon on the short but deceptively challenging course at Concord Carlisle High School. While most of the course is on relatively level terrain, a clattering descent at the mile mark followed by a steep climb back up the same hill a half mile later serve to break up the rhythm of most runners. With that in mind the pacing of WHS runners on the course is particularly impressive and will pay dividends on other courses later this season. That includes this Saturday with the first big invitational meet at Wrentham Developmental Center on a course which is fair without having any dramatic changes in terrain.
The splits and times for today's meet can be seen here. Remember that results of all the meets in the DCL can be seen at this link which is in the sidebar section of this website.
The splits and times for today's meet can be seen here. Remember that results of all the meets in the DCL can be seen at this link which is in the sidebar section of this website.
Tuesday, September 24, 2019
Dual Meet #2 vs. Boston Latin, CCHS @CCHS, 9/25/19
Meet Site: Concord Carlisle High School, 500 Walden Street, Concord
Bus leaves at 2:45
race schedule TBA (stay tuned!), first race should be 4:15
Course Map:
The course is 2.6 miles long. The start and finish are on a natural grass ball field above and behind the school building. The course begins and ends with a loop in the woods between the artificial turf fields and the highway. This upper woods loop of the course is indicated in red and green on the map. There's also a loop around the lower natural grass baseball fields in between the two visits to the upper woods loop. This lower field loop is indicated in blue on the map. The woods loop and lower field loop are separated by a ridge, with a hill that's fairly steep but relatively short.
Meet Information:
• Weather forecast: Sunny, temperatures in the low to mid 70s with 5-10 mph winds from the west. It will be warmer than last week's meet but still reasonably comfortable for racing. Bring clothes to wear at the meet besides your uniform. In addition, bring a plastic bag to keep your clothes and bag dry when not being worn.
• It's expected that during the race you will wear the full uniform assigned to you.
• You'll need to wear your assigned bib number which is the same number you wore in last week's home meet . After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins, which is in turn kept inside the large red duffel bag.
• There will be a course tour sometime soon after we arrive but no earlier than 3:15.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• sunscreen
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• The best place to watch the race is on and around the field where the race begins and ends. See map and description above.
• Parking behind the school building near the upper fields is very tight. Your best bet if you're coming to the meet to watch is to park in front of the school in the main parking lot and then walk up the hill.
Bus leaves at 2:45
race schedule TBA (stay tuned!), first race should be 4:15
Course Map:
The course is 2.6 miles long. The start and finish are on a natural grass ball field above and behind the school building. The course begins and ends with a loop in the woods between the artificial turf fields and the highway. This upper woods loop of the course is indicated in red and green on the map. There's also a loop around the lower natural grass baseball fields in between the two visits to the upper woods loop. This lower field loop is indicated in blue on the map. The woods loop and lower field loop are separated by a ridge, with a hill that's fairly steep but relatively short.
Meet Information:
• Weather forecast: Sunny, temperatures in the low to mid 70s with 5-10 mph winds from the west. It will be warmer than last week's meet but still reasonably comfortable for racing. Bring clothes to wear at the meet besides your uniform. In addition, bring a plastic bag to keep your clothes and bag dry when not being worn.
• It's expected that during the race you will wear the full uniform assigned to you.
• You'll need to wear your assigned bib number which is the same number you wore in last week's home meet . After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins, which is in turn kept inside the large red duffel bag.
• There will be a course tour sometime soon after we arrive but no earlier than 3:15.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• sunscreen
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• The best place to watch the race is on and around the field where the race begins and ends. See map and description above.
• Parking behind the school building near the upper fields is very tight. Your best bet if you're coming to the meet to watch is to park in front of the school in the main parking lot and then walk up the hill.
Friday, September 20, 2019
Week 5 Training Plan, 9/23-9/29
This is the only week of the season to feature two meets, one on Wednesday and again on Saturday. Many of you will be participating in both, which requires some adjustments to how the rest of the week is structured. In a nutshell, other than the long run on Monday the rest of the week outside of the two meets consists of short length runs.
Monday 9/23 - warmup followed by cyclic long run. The length of each segment will be 30 seconds more than the last time we did a cyclic long run two weeks ago. This means the long run for each level will be 6 minutes longer than the last cyclic long run. Level by level it looks like this:
Level 1: 42 minutes (3.5 minute segments)
Level 2: 54 minutes (4.5 minute segments)
Level 3: 66 minutes (5.5 minute segments)
Level 4: 78 minutes (6.5 minute segments)
Remember the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" (80% effort) intensity. Then the cycle gets repeated three more times over the course of the entire run.
Tuesday 9/24 - warmup including burpees followed by a short run incorporating hill drills. In all likelihood we'll do the drills on Wallace Road. Total length of the run today is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Wednesday 9/25 - Dual Meet #2 @CCHS. Boston Latin will also be contesting this double dual meet. More information including a time schedule, lineups and a course map will be forthcoming soon. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:
Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
Thursday 9/26 - warmup including burpees followed by a short run at a mostly easy to moderate intensity. Ideally the pace of the run should pick up gradually in the second half, but not to a crazy degree. Total length of the run today is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Friday 9/27 - warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Saturday 9/28 - Frank Kelley Invitational at the Wrentham Developmental Center. More information including time schedule, lineups and a course map will be published on this site by Friday morning. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:
Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
If you're not participating in the meet you should do a medium length run on your own, with the last 1/4 of the time spent running at a good to hard pace (80-90%).
Sunday 9/29 - off
Monday 9/23 - warmup followed by cyclic long run. The length of each segment will be 30 seconds more than the last time we did a cyclic long run two weeks ago. This means the long run for each level will be 6 minutes longer than the last cyclic long run. Level by level it looks like this:
Level 1: 42 minutes (3.5 minute segments)
Level 2: 54 minutes (4.5 minute segments)
Level 3: 66 minutes (5.5 minute segments)
Level 4: 78 minutes (6.5 minute segments)
Remember the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" (80% effort) intensity. Then the cycle gets repeated three more times over the course of the entire run.
Tuesday 9/24 - warmup including burpees followed by a short run incorporating hill drills. In all likelihood we'll do the drills on Wallace Road. Total length of the run today is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Wednesday 9/25 - Dual Meet #2 @CCHS. Boston Latin will also be contesting this double dual meet. More information including a time schedule, lineups and a course map will be forthcoming soon. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:
Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
Thursday 9/26 - warmup including burpees followed by a short run at a mostly easy to moderate intensity. Ideally the pace of the run should pick up gradually in the second half, but not to a crazy degree. Total length of the run today is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Friday 9/27 - warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Saturday 9/28 - Frank Kelley Invitational at the Wrentham Developmental Center. More information including time schedule, lineups and a course map will be published on this site by Friday morning. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:
Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
If you're not participating in the meet you should do a medium length run on your own, with the last 1/4 of the time spent running at a good to hard pace (80-90%).
Sunday 9/29 - off
Wednesday, September 18, 2019
Dual Meet #1 Results
The dual meet season got underway today at Burchard Park in Weston, and there were many excellent efforts by WHS athletes. The patient measured approach to the two loop course was impressive to see. Also impressive was the tight grouping by the boys top five, with just 24 seconds separating the first runner from the fifth scorer, and a similarly tight spread among runners 2 through 5 on the girls side. The splits, finish times, and meet scores can be seen here.
Looking ahead, our second dual meet will be next Wednesday followed closely by the first big invitational of the season next Saturday September 28th. All athletes should take a moment to fill out this survey regarding their availability and event preference for that invite on the 28th.
Looking ahead, our second dual meet will be next Wednesday followed closely by the first big invitational of the season next Saturday September 28th. All athletes should take a moment to fill out this survey regarding their availability and event preference for that invite on the 28th.
Tuesday, September 17, 2019
Dual Meet #1 vs. Westford Academy, Weston at Burchard Field 9/18/19
Meet Site: Burchard Field, 269 Concord Road Weston Ma
*NOTE: the meet is NOT held at Weston High School*
Bus leaves at 2:45 (show up at least 10 minutes early for the bus)
JV boys 4:10
Varsity boys 4:40
Girls race approx. 5:05
Course Map:
• The course is 5k in length and consists of two loops
Meet Information:
• Weather forecast: Partly cloudy, temperature in the low to mid 60s with NE winds 10-15 mph. Bring clothes to wear at the meet besides your uniform.
• It's expected that during the race you will wear the uniform assigned to you.
• You'll need to wear your assigned bib number. After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins, which is in turn kept inside the large red duffel bag. Don't leave the bib number attached to your jersey after the race.
• There will be a course tour sometime soon after we arrive.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• As a reminder, the meet is NOT being held at Weston High School.
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• As a reminder, the meet is NOT being held at Weston High School.
• Spectators at
the field can see the first 200, a 300m section in the middle of the
race, and the last 500m without having to leave the ball field area.
• There is parking next to the baseball fields where the course begins and ends.
• There is parking next to the baseball fields where the course begins and ends.
Saturday, September 14, 2019
Week 4 Training Plan, 9/16-9/22
This week features the first of four dual meets that are contested with other schools in the Dual County League. With that meet on Wednesday, the long run will be on Monday and the other major workout of the week will be either Friday or Saturday depending on your availability. The length of the short, medium and long run days remain the same as last week.
Mon 9/16 - warmup followed by progressive long run. The pattern we follow for the PLR is first third easy, next quarter "fresh"/moderate, next quarter "good" and the final sixth easy again. In practice it will shake out as follows:
Level 1: 42 minutes (15 minutes easy - 10 minutes fresh - 10 minutes good - 7 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)
Tue 9/17 - warmup including burpees followed by a short run. All new athletes will attend a talk on the optimal approach to pacing in races before warming up and doing the day's workout. We will be referencing this article by Steve Lane, former boys coach at CCHS. Returning athletes are welcome to attend the talk as well, although it's not necessary if you're already familiar with the topic The total time for today's run, not including the time spent doing the drills, is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Wed 9/18 - Dual Meet #1 vs. Westford Academy and Weston at Burchard Field in Weston. More information on this meet will be forthcoming in a subsequent post. Today is a medium length day in terms of how much running you should be doing overall. The bus will (hopefully) arrive at 2:30 and we plan on being on the road by 2:45. We should return around 6:00.
Thu 9/19 - warmup including burpees followed by a short run incorporating hill drills. In all likelihood we'll do the drills on Wallace Road. Total length of the run today is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Fri 9/20 - warmup followed by a medium length run at an easy effort or else the following workout:
Timed repeats of 3 minutes in length. Each repeat should follow this pattern: first minute good, next 90 seconds hard, final 30 seconds intense. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. Number of reps as follows:
Level 1: 4 reps (warmup and cooldown of 5-6 minutes apiece)
Level 2: 5 reps (warmup and cooldown of 5-6 minutes apiece)
Level 3: 6 reps (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6 reps (warmup and cooldown of 8-10 minutes apiece)
Sat 9/21 - either a medium length run at an easy effort (on your own), or else the following workout at Lincoln on the field loop near Mt. Misery:
Timed repeats of 3 minutes in length. Each repeat should follow this pattern: first minute good, next 90 seconds hard, final 30 seconds intense. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. Number of reps as follows:
Level 1: 4 reps (warmup and cooldown of 5-6 minutes apiece)
Level 2: 5 reps (warmup and cooldown of 5-6 minutes apiece)
Level 3: 6 reps (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6 reps (warmup and cooldown of 8-10 minutes apiece)
Sun 9/22 - off
Mon 9/16 - warmup followed by progressive long run. The pattern we follow for the PLR is first third easy, next quarter "fresh"/moderate, next quarter "good" and the final sixth easy again. In practice it will shake out as follows:
Level 1: 42 minutes (15 minutes easy - 10 minutes fresh - 10 minutes good - 7 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)
Tue 9/17 - warmup including burpees followed by a short run. All new athletes will attend a talk on the optimal approach to pacing in races before warming up and doing the day's workout. We will be referencing this article by Steve Lane, former boys coach at CCHS. Returning athletes are welcome to attend the talk as well, although it's not necessary if you're already familiar with the topic The total time for today's run, not including the time spent doing the drills, is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Wed 9/18 - Dual Meet #1 vs. Westford Academy and Weston at Burchard Field in Weston. More information on this meet will be forthcoming in a subsequent post. Today is a medium length day in terms of how much running you should be doing overall. The bus will (hopefully) arrive at 2:30 and we plan on being on the road by 2:45. We should return around 6:00.
Thu 9/19 - warmup including burpees followed by a short run incorporating hill drills. In all likelihood we'll do the drills on Wallace Road. Total length of the run today is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Fri 9/20 - warmup followed by a medium length run at an easy effort or else the following workout:
Timed repeats of 3 minutes in length. Each repeat should follow this pattern: first minute good, next 90 seconds hard, final 30 seconds intense. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. Number of reps as follows:
Level 1: 4 reps (warmup and cooldown of 5-6 minutes apiece)
Level 2: 5 reps (warmup and cooldown of 5-6 minutes apiece)
Level 3: 6 reps (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6 reps (warmup and cooldown of 8-10 minutes apiece)
Sat 9/21 - either a medium length run at an easy effort (on your own), or else the following workout at Lincoln on the field loop near Mt. Misery:
Timed repeats of 3 minutes in length. Each repeat should follow this pattern: first minute good, next 90 seconds hard, final 30 seconds intense. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. Number of reps as follows:
Level 1: 4 reps (warmup and cooldown of 5-6 minutes apiece)
Level 2: 5 reps (warmup and cooldown of 5-6 minutes apiece)
Level 3: 6 reps (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6 reps (warmup and cooldown of 8-10 minutes apiece)
Sun 9/22 - off
Sunday, September 8, 2019
Week 3 Training Plan, 9/9-9/15
This is the last week of the season without a meet for the majority of the team, which means we can train without distraction before the competitive season gets underway in earnest next week. Monday through Friday practice is at the high school at 3:30. Saturday's optional practice is at the Lincoln Station parking lot, 145 Lincoln Road in Lincoln. If you can make this Saturday practice you will be doing the timed repeats there; if not you will do that particular workout the day before on Friday.
Mon 9/9 - warmup including burpees followed by a short run incorporating hill drills. Most likely we will be doing these drills on Wallace road which is less than a mile south of the high school. The total time for today's run, not including the time spent doing the drills, is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Tue 9/10 - warmup followed by cyclic long run. The length of each segment will be 30 seconds more than the last time we did a cyclic long run two weeks ago. This means the long run for each level will be 6 minutes longer than the last cyclic long run. Level by level it looks like this:
Level 1: 42 minutes (3.5 minute segments)
Level 2: 54 minutes (4.5 minute segments)
Level 3: 66 minutes (5.5 minute segments)
Level 4: 78 minutes (6.5 minute segments)
Remember the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" (80% effort) intensity. Then the cycle gets repeated three more times over the course of the entire run.
Wed 9/11 - warmup including burpees followed by a medium length run at an easy effort level. The focus today should be on putting in the time without feeling the least bit exhausted or wrung out. If need be you should be able to keep going for at least half again as long as the recommended length of time and still make it through in relative comfort.
Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
Thu 9/12 - warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Fri 9/13 - warmup including burpees followed by either a medium length run at an easy effort level similar to Wednesday, or else the following workout:
Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.
The 4, 3 and 2 minute pickups are at race pace or something close to it. The 1 minute pickups are at faster than race pace.
Sat 9/14 - either a medium length run at an easy effort level similar to Wednesday (on your own), or else the following workout at Lincoln on the field loop near Mt. Misery:
Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.
The 4, 3 and 2 minute pickups are at race pace or something close to it. The 1 minute pickups are at faster than race pace. Whichever workout you did on Friday, you're doing the other one today.
Sun 9/15 - off
Mon 9/9 - warmup including burpees followed by a short run incorporating hill drills. Most likely we will be doing these drills on Wallace road which is less than a mile south of the high school. The total time for today's run, not including the time spent doing the drills, is as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Tue 9/10 - warmup followed by cyclic long run. The length of each segment will be 30 seconds more than the last time we did a cyclic long run two weeks ago. This means the long run for each level will be 6 minutes longer than the last cyclic long run. Level by level it looks like this:
Level 1: 42 minutes (3.5 minute segments)
Level 2: 54 minutes (4.5 minute segments)
Level 3: 66 minutes (5.5 minute segments)
Level 4: 78 minutes (6.5 minute segments)
Remember the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" (80% effort) intensity. Then the cycle gets repeated three more times over the course of the entire run.
Wed 9/11 - warmup including burpees followed by a medium length run at an easy effort level. The focus today should be on putting in the time without feeling the least bit exhausted or wrung out. If need be you should be able to keep going for at least half again as long as the recommended length of time and still make it through in relative comfort.
Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes
Thu 9/12 - warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Fri 9/13 - warmup including burpees followed by either a medium length run at an easy effort level similar to Wednesday, or else the following workout:
Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.
The 4, 3 and 2 minute pickups are at race pace or something close to it. The 1 minute pickups are at faster than race pace.
Sat 9/14 - either a medium length run at an easy effort level similar to Wednesday (on your own), or else the following workout at Lincoln on the field loop near Mt. Misery:
Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.
The 4, 3 and 2 minute pickups are at race pace or something close to it. The 1 minute pickups are at faster than race pace. Whichever workout you did on Friday, you're doing the other one today.
Sun 9/15 - off
Saturday, September 7, 2019
Clipper Relays Results
The season got rolling yesterday with the Clipper Relays in
Newburyport. The rain that was forecast stayed off the coast and while it was windy, the temperature of 57 degrees (it never budged the entire time we were there) was good for racing. There were some noteworthy improvements by many of the athletes who have competed on this course in the past. The 2 mile course, shorter than the course in meets to be
contested later this season, is a good test without being overwhelming.
The relay format is always popular if a bit frenetic in the exchange
zone.
Split times for WHS athletes can be seen here. Note that I took splits from a spot that marked the end of the loop, and the third runner of each three person team ran about 90 meters beyond this point to the finish line. Overall results (which include the third runner's slightly longer leg) can be found here.
A list of each WHS athlete's fastest split on this course going back to 2014 can be seen here. Five of the top ten split times on the boys side and three of the top ten girls splits happened today.
Split times for WHS athletes can be seen here. Note that I took splits from a spot that marked the end of the loop, and the third runner of each three person team ran about 90 meters beyond this point to the finish line. Overall results (which include the third runner's slightly longer leg) can be found here.
A list of each WHS athlete's fastest split on this course going back to 2014 can be seen here. Five of the top ten split times on the boys side and three of the top ten girls splits happened today.
Thursday, September 5, 2019
Clipper Relays 9/7/19
Meet Site: Maudslay Park, 74 Curzon Mill Road, Newburyport MA
bus time: 7:00 AM, please arrive 5-10 minutes early so as not to miss the bus! The bus needs to leave on time so that the girls have time to warm up.
girls race: 9:15
boys race: 10:30
Meet Information:
• The current weather forecast is for rainy, windy conditions with temperatures around 60 degrees at race time. Winds from the north around 25 mph. Dress appropriately for the conditions, it won't be pleasant if you show up in just your uniform and a t-shirt. An up to date forecast for Newburyport can be seen here, keep checking as the meet approaches.
• When we arrive, we'll have to cross the street to get from the parking lot to the park. Be courteous to park attendants and follow their instructions when crossing the road.
• After crossing the street, the girls will begin warming up for their race; the boys will assist in setting up the tent.
• The course is a loop through the woods (approximate map here) with a downhill start before a couple of climbs in the middle stages leading back to the field where the loop started. The course is marked with both white paint on the ground and yellow plastic tape tied to trees.
• The races consist of 3 person teams running relay style such that each person runs the course in order. If we have a number of runners not divisible by 3, the leftover runners can run the course as well. Be sure to tell the coaches your team's name.
• On each 3 person team, only the runner who goes last will wear a number; a baton will be passed from one runner to the next.
• Meet shirts will be sold for $20, and there will be a concession stand as well.
• From the meet director: "do not let your runners swim in the river this is a huge liability issue for the park. Hate to have to deal with this but we are constantly being threatened with the loss of use of the park. Your cooperation is greatly appreciated."
• While the boys are cooling down after their race, the girls will assist in breaking down the tent.
• Once the boys are done, which includes cooling down after the race and the SAM circuit, we'll leave and stop for lunch at the Port Plaza on Storey Ave (Route 113). There are various restaurants there including Panera, D'Angelo, Wendy's and McDonalds.
• If all goes according to plan, we'll leave Newburyport sometime around 1 PM and arrive back at WHS sometime around 2-2:30 PM.
for parents:
• The usual parking fee is waived thanks to the generosity of the meet host, but the parking area isn't large. Carpooling is a good idea if you know of other parents that plan on attending. There will be a donation table at the meet where spectators can donate towards the cost of parking, which is not insignificant. The meet host appreciates any help in defraying this expense.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes - pants, t-shirt, long sleeve shirt, windbreaker, etc. Cotton clothing will get wet and you'll be miserable standing around in it.
• plastic bag for storing wet clothes
• dry change of clothes for after the race
• sunscreen
• water bottle - ideally a larger (24-32 oz.) bottle if you have one, and bring it already filled
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• money for lunch
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