- There is no organized practice on Monday. If you're not observing the holiday you have the option of running on your own (see below) but it's not required.
- The mask brackets have arrived and will be distributed starting on Tuesday. These brackets should make it easier to breathe while running with a mask on. The mask bracket is yours to keep; if you lose it it's up to you to replace it.
- The forecast is for a lot of rain on Wednesday; this alone won't cancel practice (see Team Policies and FAQ). Please be prepared with dry clothes in your gym bag. In event of rain we'll meet under the bleachers instead of sitting on them.
-In advance of the first meet of the season which is on Saturday, uniforms will be distributed this week after practice. In order to receive a uniform, the user fee must be paid or a waiver approved.
Monday 9/28 - No scheduled practice. If you're not observing the holiday today you can go on a short run or cross training workout on your own if you like, as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Tuesday 9/29 - Team 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)
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Tuesday 9/29 - Team 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)
This week and next week will feature the longest long runs of the season, measured by the length of time you'll be running. For today, after spending the first part of the run touring the revised, social distancing friendly home course, I'd like for people to head out along the Weston Aqueduct towards Framingham. New athletes on the girls team will have a brief meeting after practice to discuss racing tactics and pacing.
Wednesday 9/30 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity including hill drills. 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
New athletes on the boys team will have a brief meeting after practice to discuss racing tactics and pacing.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
New athletes on the boys team will have a brief meeting after practice to discuss racing tactics and pacing.
Thursday 10/1 - Team warmup followed by a warmup jog (5-10 minutes), then 2-4 sets of 4x400 meter repeats at "CV pace" (85-90% effort) with 100 meter jog recoveries. After the fourth 400 of each set, there is a 200 meter jog then a 200 meter repeat at or faster than race pace (hard to intense). Then a 2-3 minute recovery before the next set. Finally, after all sets are completed, a cooldown jog. In total, including warmup and cooldown jogs, the amount of time running should come out to
Level 1 - 30 minutes
Level 2 - 40 minutes
Level 3 - 50 minutes
Level 4 - 60 minutes
Friday 10/2 - Team warmup including burpees 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 10/3 - Meet #1 vs. Weston. 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
Sunday 10/4 - off. Those who were observing the holiday on Monday have the option of doing a short run or workout on their own, as follows:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
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