This week features the first meet of the season, on Saturday at the Vineyard Invitational. In addition, it's the end of the preseason and the start of school, with the normal daily practice routine of meeting at 3:30 PM beginning on Tuesday. Note that Monday is a holiday, if you're around and interested we're meeting for an optional practice in Lincoln where as the signs say, there are over 80 miles of trails.
Mon 9/2 - Practice at 3:30 PM at Lincoln Station. We'll meet in the commuter parking area (where the spaces are numbered), which is an offshoot of the main parking area for the shopping center. Abbreviated warmup followed by a progressive long run:
Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)
Remember to have the Outerspatial app loaded on your phone which you'll carry with you to avoid getting lost in the woods! If you can't make this optional practice, try to do this run on your own in your neighborhood.
Tue 9/3 - Practice
at the high school, 3:30 PM. Warmup including BURPEES followed by a short length
run at an easy to moderate effort level. Upon your return to the school
we'll be doing high stepping run throughs (high knees) and bounding over
cones on the softball field and a few "fly zone" accelerations on the
track.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Wed 9/4 - Practice at the high school, 3:30. Warmup followed by a series of timed pickups as follows:
Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.
The 4 and 3 minute pickup(s) is/are at something slower than race pace, like an 80-85% effort. The 2 minute pickup(s) is/are at race pace (90%) or something close to it. The 1 minute pickup(s) is/are at faster than race pace. Fast and relaxed. Ideally the recoveries are a slow jog, although Level 1 athletes might find it better to walk a portion of the recovery interval.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Thu 9/5 - Practice
at the high school, 3:30 PM. Warmup followed by a short length run at mostly an
easy effort. The focus today should be on staying relaxed and
keeping the effort easy and under control. This is active recovery.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Fri 9/6 - Practice
at the high school, 3:30 PM. Warmup including BURPEES followed by a
short length
run at an easy to moderate effort level. We'll be doing hill drills
(high knee running and bounding) along the Hultman aqueduct between
Cedar Crest and Pineridge Road.
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Sat 9/7 - Vineyard Invitational. A subsequent post will have more information about this meet. As with all meets, this is considered a medium length day with warmup and cooldown included.
If you're not competing at the meet, try to get in a medium length run (or running-adjacent activity) at an easy to moderate intensity either today or tomorrow:
Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes
Sun 9/8 - Off.
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