Last one...
Monday 11/13 - Practice at 3:30 PM. Warmup including BURPEES followed by a CMR of 36 minutes followed by 6x100 meters on the track with 100 meter jog recoveries at the end of the CMR. These will be done "hourglass style" on the turf field if available. Before leaving be sure to borrow a reflective vest for tomorrow's practice.
Tuesday 11/14 - On your own, 28-32 minutes starting at an easy pace and getting a bit faster over the last 10 minutes. You can meet together at the school if you like or go home and do the run in your neighborhood, but be careful about any traffic on the roads.
Wednesday 11/15 - Practice time TBA, hopefully traveling to Willard Park Devens assuming we have use of the booster bus. If not practice will happen at the school. Warmup including BURPEES 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. The recovery interval after each repeat should be 2.5-3 minutes. Finally, a 10-12 minute cooldown jog.
Thursday 11/16 - off
Friday 11/17 - 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 11/18 - MIAA Division 2 Meet of Champions at Devens. More details in a forthcoming post.
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