Last one...
Monday 11/14 - off
Tuesday 11/15 - Practice at 3:30 PM. Warmup including BURPEES followed by a CMR of 36 minutes followed by 4x100 meters on the track with 100 meter jog recoveries at the end of the CMR.
Wednesday 11/16 - Practice at 3:30 PM. Warmup followed by 10-12 minute jog, 5x800 in the following progression: 1st rep - 15-20 seconds/mile slower than race pace; 2nd rep - 5-10 seconds/mile slower than race pace; 3rd rep - race pace; 4th rep - 5-10 seconds/mile faster than race pace; 5th rep - 15-20 seconds/mile faster than race pace. Finally, a 10-12 minute cooldown jog
Thursday 11/17 - off
Friday 11/18 - Practice at 3:30 PM. Warmup followed by a 10 minute jog, two sets of short intervals on top
of the aqueduct, 10 minute cooldown.
Saturday 11/19 - MIAA Division 2 Championship at Devens. More details in a forthcoming post.
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