Meet Site: Playstead Field at Franklin Park, Boston.
Bus Time: 2:30 PM
First race 4:15 PM unless you hear different from me
Meet Information:
• Weather forecast: temperatures in the high 70s at race time, with
light winds from the ESE. With the breeze, you'll want to wear more
than just your uniform while warming up and cooling down.
•
The race course will be the a loop that's roughly 3k in length. This is just under 2 miles. A baton will be passed from one runner to the next in each
three person team.
• The first runner on each team is responsible
for getting a baton from me before their race; the last runner on each
team is responsible for returning the baton to me. Unlike the relay meet
on Saturday, we are providing our own batons for this one.
• After
running your race and catching your breath, be sure to do a thorough cooldown jog of 15-30 minutes. This is your chance to see more of the park if you like.
• Return time to WHS is approximate, but we should be back by 6:30 or so.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• sunscreen
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
for parents:
•
There's a small parking lot at the corner of Circuit Drive and Pierpont
Road; there's also a larger lot further down Circuit Drive, as well as
on-street parking on Circuit Drive.
•
If you're going to be at the meet and would like to take your child
with you when their race is over, please let either Coach Lehmann or me know.
Tuesday, September 15, 2015
Monday, September 14, 2015
Week 3 Training Plan - 9/14-9/20
Week 3 Training Plan
This week includes the first weekday meet, on Wednesday. All our weekday meets are within the Dual County League. This Wednesday’s DCL meet uses the same relay format as the Clipper Relays from last Saturday with three person teams. In terms of training, we’re continuing to build endurance and gradually increase the amount of training volume from the past two weeks. Aside from the meet, we’ll be doing a higher intensity workout on Friday with the circuits. On the other days I’d like you to run more on feel, ideally building up the pace from beginning to end of the run. Note that the Dudley Pond 5k is being held this weekend and while it’s not a good idea to actually run in the race yourself (our first dual meet is the next day on Monday Sept. 21), it does offer a nice volunteer opportunity for those interested.
Mon 9/14 - off.
Tue 9/15 - hill drills followed by 30-60 minute progression run along the Weston aqueduct. Following the drills, I’ll explain how the meet tomorrow will be conducted, including the “W-day” competition between Wayland and Weston. The run will begin heading out toward Framingham along the aqueduct. Be careful at all street crossings, in particular Stonebridge in Wayland and Elm St. in Framingham. The intensity should gradually pick up from an effort level of about 3 at the start to about an 8 by the end. One way to ensure this is to head out for a little bit longer than half the intended time, then try to make it back in less time to meet your original time goal. For example, for a 40 minute run head out for 21 minutes and try to get back in 19.
Wed 9/16 - DCL Relays at Franklin Park. As mentioned above, the format of this meet is the same as the Clipper Relays, with three person teams covering the same loop three times total. The distance of the loop will be around 3k, which is just under 2 miles. You should warmup and cool down for 15 minutes apiece.
Thu 9/17 - Run to the town beach, 15 minutes aqua jogging, run back to school or get picked up from the beach. The intensity today should be relaxed after yesterday’s meet and before tomorrow’s circuits. If you’re planning on being picked up from the beach you should plan on having any bags brought there in one of the coaches’ cars.
Fri 9/18 - 15-20 minute warmup, circuits, 10-15 minute cool down. Note that the length of the warmup and cool down have been extended.
Sat 9/19 - 40-80 minutes. This is the longest effort of the week. If you like you can join us at the Lincoln commuter rail parking lot (145 Lincoln Road, Lincoln MA) at 9 AM where we’ll be running on the trails there. Whether you run at Lincoln or not, the goal for today’s run is to have it be a similar type of progression effort as Tuesday, only a little longer and not necessarily an out and back run like Tuesday's was.
Sun 9/20 - off. Today is the Dudley Pond 5k which is an event that's looking for volunteers. If you’re interested let me know.
This week includes the first weekday meet, on Wednesday. All our weekday meets are within the Dual County League. This Wednesday’s DCL meet uses the same relay format as the Clipper Relays from last Saturday with three person teams. In terms of training, we’re continuing to build endurance and gradually increase the amount of training volume from the past two weeks. Aside from the meet, we’ll be doing a higher intensity workout on Friday with the circuits. On the other days I’d like you to run more on feel, ideally building up the pace from beginning to end of the run. Note that the Dudley Pond 5k is being held this weekend and while it’s not a good idea to actually run in the race yourself (our first dual meet is the next day on Monday Sept. 21), it does offer a nice volunteer opportunity for those interested.
Mon 9/14 - off.
Tue 9/15 - hill drills followed by 30-60 minute progression run along the Weston aqueduct. Following the drills, I’ll explain how the meet tomorrow will be conducted, including the “W-day” competition between Wayland and Weston. The run will begin heading out toward Framingham along the aqueduct. Be careful at all street crossings, in particular Stonebridge in Wayland and Elm St. in Framingham. The intensity should gradually pick up from an effort level of about 3 at the start to about an 8 by the end. One way to ensure this is to head out for a little bit longer than half the intended time, then try to make it back in less time to meet your original time goal. For example, for a 40 minute run head out for 21 minutes and try to get back in 19.
Wed 9/16 - DCL Relays at Franklin Park. As mentioned above, the format of this meet is the same as the Clipper Relays, with three person teams covering the same loop three times total. The distance of the loop will be around 3k, which is just under 2 miles. You should warmup and cool down for 15 minutes apiece.
Thu 9/17 - Run to the town beach, 15 minutes aqua jogging, run back to school or get picked up from the beach. The intensity today should be relaxed after yesterday’s meet and before tomorrow’s circuits. If you’re planning on being picked up from the beach you should plan on having any bags brought there in one of the coaches’ cars.
Fri 9/18 - 15-20 minute warmup, circuits, 10-15 minute cool down. Note that the length of the warmup and cool down have been extended.
Sat 9/19 - 40-80 minutes. This is the longest effort of the week. If you like you can join us at the Lincoln commuter rail parking lot (145 Lincoln Road, Lincoln MA) at 9 AM where we’ll be running on the trails there. Whether you run at Lincoln or not, the goal for today’s run is to have it be a similar type of progression effort as Tuesday, only a little longer and not necessarily an out and back run like Tuesday's was.
Sun 9/20 - off. Today is the Dudley Pond 5k which is an event that's looking for volunteers. If you’re interested let me know.
Sunday, September 13, 2015
Clipper Relays results
Split times can be viewed at this link
Overall results here
Nice work by everyone who raced on Saturday, it was a nice day to visit and a good course to run on. Overall it was a day of fast times, the overall winner on the girls side from Beverly broke the course record by a significant margin and the winner on the boys side matched the course record. Note that I took people's splits from a point where the loop ended, where Tim Dowling and I were standing. The third runner on each team proceeded on from this point another 90-100 meters or so to the finish line. This is why the total of each team's splits doesn't match the official time. For comparison purposes I didn't include that last little bit on the third runner's split time. Hopefully this explanation makes sense.
Overall results here
Nice work by everyone who raced on Saturday, it was a nice day to visit and a good course to run on. Overall it was a day of fast times, the overall winner on the girls side from Beverly broke the course record by a significant margin and the winner on the boys side matched the course record. Note that I took people's splits from a point where the loop ended, where Tim Dowling and I were standing. The third runner on each team proceeded on from this point another 90-100 meters or so to the finish line. This is why the total of each team's splits doesn't match the official time. For comparison purposes I didn't include that last little bit on the third runner's split time. Hopefully this explanation makes sense.
Friday, September 11, 2015
Going to 11
Below, the video clip from "Spinal Tap" wherein guitarist Nigel Tufnel explains how his special amplifiers go to 11 instead of 10:
As you prepare for the first race of the season tomorrow, please remember that when measuring perceived effort on a scale from 1 to 10, there is in fact no 11. Please, don't try pushing it that extra bit at the start. A good solid 8.5 to 9 will put you in a better spot for the latter stages of the race.
As you prepare for the first race of the season tomorrow, please remember that when measuring perceived effort on a scale from 1 to 10, there is in fact no 11. Please, don't try pushing it that extra bit at the start. A good solid 8.5 to 9 will put you in a better spot for the latter stages of the race.
Thursday, September 10, 2015
Clipper Relays - Saturday 9/12
Meet Site: Maudslay Park, 74 Curzon Mill Road, Newburyport MA
bus time: 7:00 AM, please arrive 5-10 minutes early so as not to miss the bus!
girls race: 9:15
boys race: 10:10
Meet Information:
• The current weather forecast is for mostly sunny skies with temperatures in the high 60s to low 70s at racetime, with light winds from the SW. Humidity should be at a comfortable level.
• When we arrive, the girls will begin warming up for their race; the boys will assist in setting up the tent.
• The races consist of 3 person teams, each person runs the same 2 mile course. If we have a number of runners not divisible by 3, the leftover runners can run the course as well.
• On each 3 person team, only the runner who goes last will wear a number; a baton will be passed from one runner to the next.
• Meet shirts will be sold, and there will also be a concession stand.
• While the boys are cooling down after their race, the girls will assist in breaking down the tent.
• Once the boys are done, we'll leave and stop for lunch at the Port Plaza on Storey Ave (rt. 113). There are various restaurants here including Panera, Papa Ginos, D'Angelo, and McDonalds.
• If all goes according to plan, we'll leave Newburyport sometime around 1 PM and arrive back at WHS sometime around 2-2:30 PM.
for parents:
• There's a $5 fee for the parking lot. This fee is levied by the Mass DCR, not the meet management. Carpooling isn't a bad idea if you know of other parents that plan on attending.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let either me or Coach Lehmann know.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• light warmup clothes
• sunscreen
• water bottle - ideally a larger (24-32 oz.) bottle if you have one, and bring it already filled
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• money for lunch
bus time: 7:00 AM, please arrive 5-10 minutes early so as not to miss the bus!
girls race: 9:15
boys race: 10:10
Meet Information:
• The current weather forecast is for mostly sunny skies with temperatures in the high 60s to low 70s at racetime, with light winds from the SW. Humidity should be at a comfortable level.
• When we arrive, the girls will begin warming up for their race; the boys will assist in setting up the tent.
• The races consist of 3 person teams, each person runs the same 2 mile course. If we have a number of runners not divisible by 3, the leftover runners can run the course as well.
• On each 3 person team, only the runner who goes last will wear a number; a baton will be passed from one runner to the next.
• Meet shirts will be sold, and there will also be a concession stand.
• While the boys are cooling down after their race, the girls will assist in breaking down the tent.
• Once the boys are done, we'll leave and stop for lunch at the Port Plaza on Storey Ave (rt. 113). There are various restaurants here including Panera, Papa Ginos, D'Angelo, and McDonalds.
• If all goes according to plan, we'll leave Newburyport sometime around 1 PM and arrive back at WHS sometime around 2-2:30 PM.
for parents:
• There's a $5 fee for the parking lot. This fee is levied by the Mass DCR, not the meet management. Carpooling isn't a bad idea if you know of other parents that plan on attending.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let either me or Coach Lehmann know.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• light warmup clothes
• sunscreen
• water bottle - ideally a larger (24-32 oz.) bottle if you have one, and bring it already filled
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• money for lunch
Monday, September 7, 2015
Week 2 Training Plan: 9/7-9/13
The training this week includes three days of higher intensity running--Tuesday, Thursday, and Saturday--which includes the first meet of the season on Saturday. The days in between are designed to be easier and allow you to recover from and absorb the training effect of the higher intensity days. In addition to the training, uniforms will be distributed this week, starting as early as Tuesday for those who have paid the user fee. In addition, there's a team night at Marathon Sports in Wellesley this Wednesday, starting at 6 PM. This is a good opportunity to try on and purchase racing shoes if you don't have them and would like a pair. They also sell shoes that can be used for everyday training, along with all manner of running clothes and accessories. All purchases will be discounted 20% for members of the WHS team. The day by day details:
• Mon 9/7 - the final day of the Labor Day weekend, this falls under the long weekend training plan I sent out a few days ago. Ideally, over the three day weekend you ran on one day, cross trained another day, and took the other day off.
• Tue 9/8 - Warmup which will double as a tour of the first half of the course, 2-4 repeats on a loop that includes the climb up to the top of the aqueduct which is part of the course, cool down on the remaining portion of the course. The loop is about a half mile in length (roughly). The repeats can be either once around the loop or twice; the options for the workout include:
2x 1 loop,
3x 1 loop
1 loop, 2 loops, 1 loop
5x 1 loop
2 loops, 1 loop, 2 loops, 1 loop
Each repeat should start at an intensity level of 8; the climb up the aqueduct will push you into 9 or 10, upon reaching the top and the flat aqueduct the idea is to recover somwhat back to an 8. The recovery interval after each repeat is 2/3 of the time it took to run the repeat. For example if it took 6 minutes to cover the loop, recovery time would 4 minutes. The math will likely be more complicated than that example though. It will be hot and sticky again today; be sure to bring your water bottle to practice!
• Wed 9/9 - Hill drills, run to Town Beach, 15 minutes aquajogging, return to school or get picked up at the Town Beach. Today's run will be at a low to moderate intensity (3-5). For most of you, this will be the longest workout of the week in terms of time spent. The running portion should be anywhere from 25 to 60 minutes. Walking is discouraged. If you plan on being picked up at the beach, be sure that any bags/clothes you have from school are put in one of the coaches' cars for delivery to the beach. Also, remember that the team night at Marathon Sports in Wellesley will be this evening.
• Thu 9/10 - 10-20 minute warmup, circuits, 5-10 minute cool down. If you weren't around for the first time we did circuits a week ago, be sure to check the list of 24 exercises you'll be doing today. Your cool down jog should be half the time of your warmup.
• Fri 9/11 - 25-45 minutes at a low to moderate intensity (3-6), including 4-6x100 meter pickups on grass at race pace. Today I'll also be speaking about tomorrow's meet with some advice for those new to the Clipper Relays.
• Sat 9/12 - Clipper Relays at Maudslay Park, Newburyport. More information on this meet will be forthcoming in a later post. It's worth noting here that the bus will be leaving at 7 AM, and you would do well to arrive at the high school 5-10 minutes earlier than that to avoid any last-minute stress. We hope to return between 1 and 2 PM.
• Sun 9/13 - off.
• Mon 9/7 - the final day of the Labor Day weekend, this falls under the long weekend training plan I sent out a few days ago. Ideally, over the three day weekend you ran on one day, cross trained another day, and took the other day off.
• Tue 9/8 - Warmup which will double as a tour of the first half of the course, 2-4 repeats on a loop that includes the climb up to the top of the aqueduct which is part of the course, cool down on the remaining portion of the course. The loop is about a half mile in length (roughly). The repeats can be either once around the loop or twice; the options for the workout include:
2x 1 loop,
3x 1 loop
1 loop, 2 loops, 1 loop
5x 1 loop
2 loops, 1 loop, 2 loops, 1 loop
Each repeat should start at an intensity level of 8; the climb up the aqueduct will push you into 9 or 10, upon reaching the top and the flat aqueduct the idea is to recover somwhat back to an 8. The recovery interval after each repeat is 2/3 of the time it took to run the repeat. For example if it took 6 minutes to cover the loop, recovery time would 4 minutes. The math will likely be more complicated than that example though. It will be hot and sticky again today; be sure to bring your water bottle to practice!
• Wed 9/9 - Hill drills, run to Town Beach, 15 minutes aquajogging, return to school or get picked up at the Town Beach. Today's run will be at a low to moderate intensity (3-5). For most of you, this will be the longest workout of the week in terms of time spent. The running portion should be anywhere from 25 to 60 minutes. Walking is discouraged. If you plan on being picked up at the beach, be sure that any bags/clothes you have from school are put in one of the coaches' cars for delivery to the beach. Also, remember that the team night at Marathon Sports in Wellesley will be this evening.
• Thu 9/10 - 10-20 minute warmup, circuits, 5-10 minute cool down. If you weren't around for the first time we did circuits a week ago, be sure to check the list of 24 exercises you'll be doing today. Your cool down jog should be half the time of your warmup.
• Fri 9/11 - 25-45 minutes at a low to moderate intensity (3-6), including 4-6x100 meter pickups on grass at race pace. Today I'll also be speaking about tomorrow's meet with some advice for those new to the Clipper Relays.
• Sat 9/12 - Clipper Relays at Maudslay Park, Newburyport. More information on this meet will be forthcoming in a later post. It's worth noting here that the bus will be leaving at 7 AM, and you would do well to arrive at the high school 5-10 minutes earlier than that to avoid any last-minute stress. We hope to return between 1 and 2 PM.
• Sun 9/13 - off.
Saturday, September 5, 2015
Labor Day weekend training plan
With the long holiday weekend upon us, and given the fact we won't meet again for organized practice until Tuesday, I'd like to offer a general outline for how to approach your training for the next three days. Between today and Monday I'd like for you to do the following:
• one run of average (typical) length, starting at a moderate intensity and finishing at an intensity of 7 or 8 on a scale of 10.
• one day of cross training, ideally an hour or so of continuous movement that has a good cardiovascular stimulus. Aquajogging is a personal favorite, although an hour of it is a bit much. If you have access to an elliptical machine that's a good option too. Riding a bike at a brisk speed is good as well. You can mix and match activities as you see fit to get in more total time if you like.
• one day off.
Tuesday's practice will be a series of loops on part of the home course--as it happens, a part with hills on it. I'll post the rest of the training for Week 2 sometime on Monday, so be sure to check back then.
Don't forget, next Wednesday September 9 is our team night at Marathon Sports in Wellesley.
- Coach Mayall
• one run of average (typical) length, starting at a moderate intensity and finishing at an intensity of 7 or 8 on a scale of 10.
• one day of cross training, ideally an hour or so of continuous movement that has a good cardiovascular stimulus. Aquajogging is a personal favorite, although an hour of it is a bit much. If you have access to an elliptical machine that's a good option too. Riding a bike at a brisk speed is good as well. You can mix and match activities as you see fit to get in more total time if you like.
• one day off.
Tuesday's practice will be a series of loops on part of the home course--as it happens, a part with hills on it. I'll post the rest of the training for Week 2 sometime on Monday, so be sure to check back then.
Don't forget, next Wednesday September 9 is our team night at Marathon Sports in Wellesley.
- Coach Mayall
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