Week 7 Training Plan, 10/7-10/13 and Wayland XC Festival Volunteering

This week includes two meets held on the WHS campus. The first, on Thursday, is our fourth and final dual meet of the season, versus Bedford. The second, on Sunday, is the Wayland XC Festival, an event open to the general public that serves as the fundraiser for the WHS cross country program. Each year members of the WHS cross country teams help put on this event by volunteering in various capacities listed below. The proceeds are then used to purchase items that can be used by the team in the future. This includes chocolate milk after races, elliptigo bikes, tent and tent related upgrades, the folding benches we bring to meets, etc. If you're around this coming Sunday you should sign up to help out at the meet in some capacity. I'll be sending out an updated list of remaining volunteer positions towards the end of the week.

Volunteer opportunities for the Wayland XC Festival are listed below. The number in red is the number of openings as of this writing. If you're interested in a particular task send me a note confirming your interest.

• Registration - sign in athletes and distribute bib numbers (7:45-10 AM)  1

• Course Marshals - direct the athletes the correct way at turns or other points of potential confusion along the course. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM)   2 late

• Split timers - stand at the mile mark (2 mile mark as well for the 5k) and read out the elapsed time as the runners pass by. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM)  1 early / 2 late

• Water stop - prepare and pass out water at the aid station. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM)  1 early

• Photographer - take pictures of the races for the event website  (8:45-11:30 AM)  1 or 2

• Sweeper - follow behind each race on a bike making sure no one gets lost (2 slots, 8:45-10:30, 10:00-11:45 AM)  1 early/ 1 late

• Food/water table - keep the table near the finish line stocked and clean (9:00-11:30 AM)  1

• Course cleanup - help clean up the course of cones, stakes, etc. (11:00 AM-12:30 PM)  1

As for the training, note that this week the long run returns on Monday at a shorter length of time for most people. The weather forecast is for rain so dress appropriately and have a dry change of clothes ready for after the run. There's no organized practice when there's also no school in observance of Yom Kippur. You may run on your own if you like or do the run later in the week instead.

Mon 10/7 -  Warmup followed by progressive long run (PLR). 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:

Group A: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Group B: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Group C: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)

Tue 10/8 - Warmup including burpees followed by a short length run including hill drills. The length of today's run is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Wed 10/9 - No organized practice. If you're not observing the holiday you can do a short length run on your own at an easy to moderate intensity. If you're observing the holiday you can do this run on Sunday instead.

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Thursday 10/10 - Dual Meet #4 vs. Bedford has been postponed to Wednesday 10/16 due to the amount of rain forecast to fall on the home course (shown below) in the 24 hours leading up to the race.

With the meet postponed, practice will consist of the following: warmup including burpees followed by a short length run at an easy to moderate intensity. The first half of the run will be outside, on sidewalks preferably, the second half will be done in the field house.

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Fri 10/11 - Warmup including 8-10 minutes of jogging followed by

Group A: 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes 1 minute with 2.5 minute jog recoveries.
Group B: 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries.
Group C: 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute, 1 minute repeats with 2.5 minute jog recoveries.

The 4 and 3 minute repeats should start at a good pace and end at a hard pace (race effort). The 2 and 1 minute repeats should be run at a hard pace (race effort). NOTE: assuming the forecast holds and it's still raining Friday afternoon, it's likely we'll do this workout in the neighborhood near the school that includes Charena Road. This neighborhood consists of a few streets which together form a rectangular shape.

Sat 10/12 - Medium length recovery run at an easy to moderate pace. The previously scheduled Saturday practice at Lincoln Station has been canceled.

Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes

Sun 10/13 - off unless you took Wednesday off in which case a short length run at an easy to moderate intensity. Today is of course the day of the Wayland XC Festival for those volunteering.