Last one...
Monday 11/10 - Practice
at 3:30 PM. Warmup including BURPEES followed by a PMR
of 36 or 48 minutes. If it's a steady rain, do the entire warmup in the field house. Don't forget to wear a vest off campus.
Tuesday 11/11 - Meet 9:30 AM at WHS for the ride to Devens. Warmup including CURTSIES, then a 30 minute run on the Willard Park course starting at an easy pace and getting a bit faster over the last 10 minutes. This will be followed by run-throughs and bounding over cones along with 4x100 meter run-outs at race pace or faster. Bring a lunch and dry clothes to change into, before visiting the Fort Devens Museum.
Wednesday
11/12 - Practice at 3:30 PM. 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 11/13 - off
Friday
11/14 - 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 11/15 - MIAA Division 2 Meet of Champions at Devens. More details in a forthcoming post.
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