Online team store - orders must be submitted by Tuesday September 1st
Vineyard Invite survey - needs to be submitted by noontime Wednesday September 2nd
This week features the first meet of the season, the Vineyard Invitational hosted by Martha's Vineyard RHS. For various reasons, this meet is happening a week earlier in the season schedule than normal. This will be the third time Wayland has participated in this unique event, where all the competing schools (except the host school of course) arrive on a ferry! This also means there are more logistical concerns to consider, namely reserving space on the aforementioned ferry. As a result, I need to hear from everyone on the team as to whether or not they plan on taking part. The meet is optional, like all the weekend invitational meets on the schedule. Please fill out this extremely brief poll linked above regarding whether or not you plan on taking part in the Vineyard Invite this year.
Also worth mentioning is the fact that there's no school on Friday. There will be practice held in the afternoon at the regular time, as I don't have the day off at my job. Friday's practice will be for people who are in town that aren't signed up for Sunday's meet; the people that are racing on Sunday will take Friday off. There will be a practice Saturday morning for everyone that's in town, held at the high school.
The pattern of this week's practices is similar to last week with a maximum of six runs--three shorter runs, two medium runs, and a long run. Remember that alternate forms of exercise can be subbed in for running on one or more days, which is a particularly good idea for people who haven't put in as much time (or any time) running over the summer months. Remember that we meet each day under the large trees next to the field house, this is on the southwest side of the field house. If you walk around the outside perimeter of the field house you'll find us.
If you haven't already done so please hand in your summer training log (optional for new athletes, required for returning athletes). Rewards will be distributed once the coaching staff has tabulated the logs, which should be done by the end of next week.
If you're an 11th or 12th grader with at least one year of prior experience on the team and are interested in being a captain, please contact me either via e-mail or in person to declare your interest. The prerequisites for being captain are described at the bottom of page 7 of the team policies and FAQ document.
On Wednesday the 2nd from 5:30-7 PM there will be a "spike night" (spikes being the racing shoes used in this sport) held for the team at Marathon Sports (255 Washington Street in Wellesley). If you need running shoes, whether for daily practice use and/or specifically for races, this is an opportunity to get them at a 20% discount. In fact, everything in the store except for electronics is discounted 20% for WHS team members. This event is optional.
With all that out of the way, here's the plan:
• Mon 8/31 - Practice 3:30 PM at WHS. Warmup including BURPEES and strides on the track followed by a short, easy active recovery run. We will be doing a series of bounding run throughs over cones and a few short intense sprints as well. The team supply of elliptigo bikes will be available for use.
Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes
• Tue 9/1 - Practice 3:30 PM at WHS. Warmup including CURTSIES followed by a medium length run that will incorporate timed pickups of 3-4 minutes in length, at an "uncomfortably sustainable" (80%) effort. In between the faster paced bits of running is a recovery interval of 1.5 minutes, ideally done at a 50% effort (a bit faster than a slow jog). This will be followed by a few pickups of 30 seconds in length at a 90% effort. The 30 second pickups should approximate race pace for the typical cross country race distance. Cross country races are between 3 and 5 kilometers. These shorter faster pickups have a 1 minute recovery interval between them. Level 1 athletes may find it more realistic to walk the first 30-60 seconds of each recovery interval. Everyone will begin and end their run today with a warmup and cooldown that are at an easy pace, with the timed pickups sandwiched in between. Time for today's run is as follows, with number of pickups indicated as well:
Level 1: 22-26 minutes: 1x 4 minutes @80%, 4x30 second pickups @90% (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes: 2x 3 minute pickups @80%, 4x30 second pickups @90% (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes: 2x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 10 minutes each)
Level 4: 52-56 minutes: 3x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 12-15 minutes each)
• Wed 9/2 - Practice 3:30 PM at WHS. Warmup including BURPEES and then a short, easy active recovery run. Remember that "Spike Night" at Marathon Sports in Wellesley is from 5:30-7 PM this evening after practice.
Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes
• Thu 9/3 - Practice 3:30 PM at WHS. Warmup including CURTSIES, then a cyclic long run (CLR). The total time of this run will be broken down into 12 equal segments. The first segment is run at an easy (40% or so) effort. The next is run at a "fresh" (60-65% or so) effort, and the one after that at a "good" (80-85%) effort. Then this easy-fresh-good cycle is repeated three more times. If your watch has a countdown timer function, it's a good way to keep track of these time segments. Total length of the run as follows:
Level 1: 36 minutes (12x3 minute segments)
Level 2: 48 minutes (12x4 minute segments)
Level 3: 60 minutes (12x5 minute segments)
Level 4: 72 minutes (12x6 minute segments)
• Fri 9/4 - Practice 3:30 PM at WHS. Warmup including BURPEES and strides on the track followed by a short, easy active recovery run, with a series of hill drills (7x each, hill springing and skipping). Multiple elliptigo bikes will be available for use. Those that are racing on Sunday will have today off.
Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes
• Sat 9/5 - Practice 9:00 AM at WHS. Warmup including CURTSIES and then a short run including 3 sets of short repeats on top of the aqueduct. If you're not able to make it today try to do a steady run of short duration as outlined below on your own if possible.
Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes
Sun 9/6 - Vineyard Invitational (more details forthcoming in a subsequent post) or day off
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