Week 10 (Week 6 in person) Training Schedule - 10/26-11/1

 A few important housekeeping notes to start:

- As of this writing, the status of the meet versus Waltham scheduled for Saturday is TBD pending a Board of Health meeting Monday evening. If the meet is held it will take place at Wayland, not Waltham as originally scheduled. If the meet is canceled, we're considering various options including a time trial on the track sometime this week or early next week. The training plan below assumes that the meet is on; if that changes, the plan will be adjusted accordingly. 

- This Saturday's meet will be the end of the season for those not running among the top seven. The top seven runners will continue training for the final meet of the season which is November 14th at Weston's Burchard Park course. The eighth runners from each team can continue training as an alternate if they so choose. 

- The forecast for the upcoming week is for temperatures decidedly cooler than what we've been experiencing of late. Dress accordingly, and have dry clothing in your gym bag available to wear after practice if needed.

- For the past three weeks the training pattern has been quite consistent, with a Monday long run, harder workout on Wednesday, and a meet on Saturday. This week that pattern changes, as the long run is shortened to a medium run and moved from Monday to Thursday and the harder workout moves from Wednesday to Tuesday. 

- Finally, the Golden Microphone contest will conclude this week. Voting will open on Thursday evening and close on Friday at noon; be sure to cast your vote for the best performance. 

On to the plan, as it stands:

Monday 10/26 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity. Total length of the run today is as follows:

Level 1: 22-26 minutes
Level 2: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Tuesday 10/27 - Team warmup, followed by a 10-15 minute warmup jog then a series of 1200 meter lactate tolerance runs on the track. The pattern will be to run 100 meters at race pace and perhaps just a bit faster followed by a 50 meter "float" which can best be described as a fast jog. Over 1200 meters (3 laps) this pattern will be repeated 8 times in total. Level 1 and 2 runners will do 4 of these 1200 meter runs, Level 3 and 4 runners will do 5 or 6. The recovery time after each 1200 meter run is the time it took to run the 1200 minus 90 seconds. After the last repeat, a 10-15 minute cooldown. 

Wednesday 10/28 - 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: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Thursday 10/29 - Team warmup followed by a PMR, which is a progressive medium length run. The pattern is similar to a progressive long run but the overall length is shorter. The breakdown is as follows:

Level 1: 30 minutes (10 minutes easy - 8 minutes fresh - 8 minutes good - 4 minutes easy)
Level 2: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 3: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 4: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)

Friday 10/30 - Team warmup followed by a short length run at mostly an easy effort. Save the last 10 minutes or so 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 10/31 - Dual Meet #5 vs. Waltham. 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 11/1 - off