Last one...
Monday 11/11 - Practice
at Lincoln Station at 10 AM. Warmup including BURPEES followed by a CMR of 36 or 48 minutes. Bring your phone with the Outerspatial app loaded on it both to track your location while running and to review the results of this past weekend's Divisional meet. If planning to run off campus tomorrow, get a vest before leaving practice.
Tuesday
11/12 - On your own, 28-32 minutes starting at an easy pace and getting
a bit faster over the last 10 minutes. This will be followed by 6x100 meters on the track with 100 meter jog recoveries at
the end. These can be done "hourglass style" on the turf
field if available.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
11/13 - Practice at 3:30. Warmup including BURPEES followed by 10-12 minute jog, 5x800
alternating between repeats on the track (1,3,5) and on the small hill in the corner of the practice field (2.4). The repeats on the track should get progressively faster, while the second repeat on the field should be faster than the first one. The recovery interval after
each repeat should be 2.5-3 minutes. Finally, a 10-12 minute cooldown
jog.
Thursday 11/14 - off
Friday
11/15 - 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 11/16 - MIAA Division 2 Meet of Champions at Devens. More details in a forthcoming post.
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