This week is similar to two weeks ago in that it features two meets, a dual meet and an invitational. The dual meet will be on Wednesday on the home course. The invitational on Saturday will be held on the grounds of the former Fort Devens which is in Ayer. This is the first time Wayland (or anyone else for that matter) has raced at this meet as it is a brand new event.
Many of you will be participating in both meets, which requires some adjustments to how the rest of the week is structured. In a nutshell, other than the long run on Monday and the two aforementioned meets, the rest of the week consists of short length runs. There is no timed repeat workout scheduled this week.
Finally, the team fundraiser event is coming up on Sunday, the Wayland XC Festival. As in past years, the WHS cross country teams will be providing volunteers for this event, more information and a sign up sheet of some kind will be distributed. Proceeds from this meet pay for various things that make your experience better (including but not limited to post-race chocolate milks), so please make every effort to volunteer if you're in town that day.
Monday 10/4 - warmup including BURPEES followed by a PLR along the Hultman aqueduct. Group A and some Group B runners will do an out and back along the aqueduct while others will continue along Rice Road or possibly trails along the Wayland/Weston town line to eventually reach the Weston Aqueduct near Old Connecticut Path/Pinebrook Road. The overall length of the run is as follows, remember that the first 1/3 of the run is easy, the next 1/4 is at a "fresh" pace, the next 1/4 after that is at a "good" pace and the final 1/6 of the run is at an easy pace again.
Group B: 66 minutes
Group C: 78 minutes
Tuesday 10/5 - Warmup followed by a short run followed by run throughs and bounding over cones. The cones will be set up on the softball field.
Total
length of the run today is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Wednesday 10/6 - Dual Meet #4 vs. Waltham. This is the second and final home meet of the season. More information will be forthcoming in a subsequent post. Today is a medium length day, the overall amount of time running including warmup and cooldown should be
Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes
Thursday 10/7 - Warmup including BURPEES followed by a short length recovery
run at an easy to moderate intensity with hill drills. We will most
likely be doing the hill drills on Wallace Road near the Hultman aqueduct and Old Connecticut Path.
The length of the run today is as
follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Friday 10/8 - 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.
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Saturday 10/9 - Fort Devens Invitational at Devens.
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:
Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 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 10/10 - off. Today is the Wayland XC Festival which is the team fundraiser. The WHS cross country teams provide help in the form of volunteers for this event, more information forthcoming. If you're in town today you should plan on signing up for one of the various volunteer roles that will be available. Note that no one from either team is expected to be racing today, just volunteered.
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