This week is highlighted by the first dual meet of the season on Wednesday when we host Weston. This is the first of two home meets on the schedule. Other than that, the most notable things about this week are the more structured somewhat intense sessions on Monday and Friday, and the continued drive to gradually increase overall training volume during the rest of this month. You should be keeping track of how far you're running/training each day; even if it's a modest bump, the total time spent running/training for the entire week should be trending up until we get to October. Here's how the week breaks down:
Mon 9/12 - 10-15 minute job warmup, circuits, 10-15 minute cool down. Instead of doing this workout on the track as we've done in the past, we'll be using the outside perimeter of the soccer field that's located beyond the tennis courts. No more rubber chips from the (fake) turf field stuck to every square inch of exposed skin! Note that today's workout will be done in groups that have been set up based on the results of Saturday's Clipper Relays. Finally, four volunteers are needed, two to warmup on the elliptigo bikes and two more to cool down on them.
Tue 9/13 - 30-45 minutes including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one. This run will be out and back along the Weston Aqueduct heading west towards Framingham. The short pickups should be near the end of the run. We'd like to get at least four people if not six riding the elliptigo bikes today, in pairs taking turns. After practice feel free to join us in tidying up the course, mostly in the sandpit area. If you have a rake it's not a bad idea to bring it to practice.
Wed 9/14 - Dual Meet #1 vs. Weston. There will be three races today, a combined JV race followed by the girls varsity and finally the boys varsity. Maps of the varsity and JV courses are available online. All JV runners and anyone at all unfamiliar with the course should tag along for the course tour. Regardless of when you're running, take the time beforehand to do a thorough warmup incorporating most of what we do on a daily basis at the start of practice. After your race at least 10 minutes of light jogging is expected, and your legs will thank you for it over the next few days. Please arrive no later than 2:45 PM for today's meet. There's an assigned bib number for each member of the team which you'll need to get and there's also some work that goes into setting up the course as well.
Thu 9/15 - hill drills followed by 40-60 minutes plus 10-15 minutes aqua jogging in Lake Cochituate. The intensity level of this run should be moderate at best, starting at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. Walking the entire way to or from the beach is not acceptable. We'll be looking for volunteers to ride the elliptigo bikes. As we did last week, sharing the trip such that two people make the trip out and two more make the trip back.
Fri 9/16 - 10-15 minute warmup, short interval sets on the Weston Aqueduct, 10-15 minute cool down. The specific composition of the various sets will be different today than the last two times we've done this style of training. In addition, instead of using the stretch of aqueduct behind the school we'll meet on Herland Road which is a dirt road that goes between Old Connecticut Path (route 126) and Cochituate Road (route 27). The aqueduct crosses Herland and this spot will be the starting point.
Sat 9/17 - 50-90 minutes. Start out easy today and if you're feeling tired or worn out from this week keep it easy. For those that are interested we'll meet at the Lincoln commuter rail parking lot at 9 AM.
Sun 9/18 - off
Sunday, September 11, 2016
Saturday, September 10, 2016
Clipper Relays Results
For the fourth year in a row, Wayland was well represented in the Clipper Relays at Maudslay Park in Newburyport. Each member of each three person team, named by the people on it, ran once around a rolling 2 mile loop. The top teams for both girls (Top That!) and boys (Spiked Knights) put up the best overall times for any Wayland trio in the four years the school has been attending this meet. Weather was overcast and a bit more humid than originally forecast; overall slightly less favorable than last year but better than two years ago for those who were racing then.
Girls official results
Boys official results
Split times - I timed the same loop for each of the three legs for comparison purposes; as the final leg had an extra 80 meters or so beyond the end point of this loop to finish off the race, the overall finish time doesn't match the sum of split times.
Girls official results
Boys official results
Split times - I timed the same loop for each of the three legs for comparison purposes; as the final leg had an extra 80 meters or so beyond the end point of this loop to finish off the race, the overall finish time doesn't match the sum of split times.
Friday, September 9, 2016
Clipper Relays - 9/10/16
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: 10:20
Meet Information:
• The current weather forecast is for partly sunny skies and temperatures in the low 70s at racetime, with light winds from the E. 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. Be sure to tell the coaches your team's name.
• 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, which includes cooling down after the race, 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 one of the coaches know.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• 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: 10:20
Meet Information:
• The current weather forecast is for partly sunny skies and temperatures in the low 70s at racetime, with light winds from the E. 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. Be sure to tell the coaches your team's name.
• 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, which includes cooling down after the race, 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 one of the coaches know.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• 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
Wednesday, September 7, 2016
Spike Night Thursday 9/8
Thursday after practice will be "Spike Night" for the Wayland cross country teams at Marathon Sports. In a nutshell, anyone affiliated with the Wayland team will get a 20% discount on all purchases at the store. Of particular interest would be shoes, which is the most important piece of equipment in our sport. A major reason we do this each year is their selection of racing shoes, which are a specialized type of footwear not easily found at typical sporting good stores. They also carry a wide variety of training shoes which are the type that are worn for everyday use. The store is located at 255 Washington Street in Wellesley; they close at 8 so it would be best to show up no later than 7:30. This isn't a mandatory event; if you're set for shoes and gear you can give it a pass.
Monday, September 5, 2016
DCL Relays - 9/7/16
Meet Site: Playstead Field at Franklin Park, Boston.
Bus Time: 2:15 PM
First race 4:15 PM unless you hear different from me
Meet Information:
• Weather forecast: Cloudy with showers. Temperatures in the mid 70s with winds from the east at 10 to 20 mph. Chance of rain 40%. With the wind you'll want to have warmup clothes to wear.
• The proposed race course will be a loop that's roughly 3k in length. This is just under 2 miles. On this map, the course is the red and blue loops. As of this writing, there's some confusion over exactly what the course will be; stay tuned as we're trying to get this nailed down.
• The girls will run first, followed by the boys. Girls need to begin the team warmup including jogging the course as soon as possible after arriving.
• The runner who goes first on each three person team is responsible for getting a baton from the coaches. The final runner is responsible for returning the baton to one of the coaches as soon as they've finished the race. This is particularly important at the end of the girls race so the boys have batons.
• before running your relay leg, I want you to jog the entire course.
• After running your relay leg, 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
What not to bring:
• footballs, soccer balls, frisbees, etc. Leave them at home.
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 one of the coaches know.
Bus Time: 2:15 PM
First race 4:15 PM unless you hear different from me
Meet Information:
• Weather forecast: Cloudy with showers. Temperatures in the mid 70s with winds from the east at 10 to 20 mph. Chance of rain 40%. With the wind you'll want to have warmup clothes to wear.
• The proposed race course will be a loop that's roughly 3k in length. This is just under 2 miles. On this map, the course is the red and blue loops. As of this writing, there's some confusion over exactly what the course will be; stay tuned as we're trying to get this nailed down.
• The girls will run first, followed by the boys. Girls need to begin the team warmup including jogging the course as soon as possible after arriving.
• The runner who goes first on each three person team is responsible for getting a baton from the coaches. The final runner is responsible for returning the baton to one of the coaches as soon as they've finished the race. This is particularly important at the end of the girls race so the boys have batons.
• before running your relay leg, I want you to jog the entire course.
• After running your relay leg, 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
What not to bring:
• footballs, soccer balls, frisbees, etc. Leave them at home.
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 one of the coaches know.
Week 2 Training Plan - 9/5-9/11
Week 2 is shortened a day for our purposes by the Labor Day weekend. In addition, there are two meets on the schedule. As will be explained in further detail at practice on Tuesday, the meet on Tuesday isn't a full-fledged meet and should be approached as more of a dress rehearsal or scrimmage if you prefer. This is particularly necessary since at this early stage of the season it's inadvisable to be racing all-out twice in the same week. Saturday morning's meet shares the same relay format, and will have more of an emphasis placed upon it in terms of determining the state of your fitness as the season gets going in earnest. Please let the coaches know if you're able to attend the meet this coming Saturday by the end of the day Wednesday, as we need to determine what transportation option will be used to get you to and from Maudslay Park in Newburyport. For both meets, there'll be a forthcoming blog entry devoted to each meet in turn the day before they happen.
In terms of training, the existence of two meets on the docket does nothing to change the overriding emphasis at this early stage, which is to continue to accrue more training volume. Tuesday's workout will be very similar to last Tuesday for those who were there for it. Later in the week, the forecast is for higher temperatures which will make aqua jogging more inviting. In addition, hill drills will make their first appearance of the season on Thursday. Which is also the day of Spike Night, where any Wayland XC athlete gets a 20% discount on shoes and apparel at Marathon Sports in Wellesley (255 Washington St). This will be going on after practice that day.
Mon 9/5 - part of the holiday weekend, which included one run of average length, one day of cross training for 30-60 minutes, and one day off.
Tue 9/6 - 5-15 minute warmup, mixed short interval sets on top of the Weston Aqueduct behind the school, 5-15 minute cool down. This workout will follow the same plan as last Tuesday, and there will be an elliptigo orientation after practice for those that are interested.
Wed 9/7 - DCL Relays at Franklin Park. The bus is scheduled for 2:15, please be on time. I'd like for us to have a chance to adequately warm up, use the facilities, and see the course. Assuming a two lap course similar to last year (stay tuned on that front), I'd like everyone to run the full course as both a warmup and cool down. Some may want to tack on more time to that; this can be done in other sections of the park, talk to me if it applies to you.
Thu 9/8 - hill drills followed by 40-60 minutes plus 10-15 minutes aqua jogging in Lake Cochituate. In deference to both the length of the run and the expected forecast of high temperatures, the intensity level of this run should be moderate at best, starting at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. Walking the entire way to or from the beach is not acceptable. We'll be looking for volunteers to ride the elliptigo bikes, sharing the trip such that two people make the trip out and two more make the trip back. Don't forget about Spike Night at Marathon Sports tonight.
Fri 9/9 - 25-45 minutes plus 10 minutes of aqua jogging. In the second half of the run, do 8-10 pulses of 10 seconds at a "hard" intensity followed by a minute of jogging mixed in. Assuming the forecast holds, we'll be going to the Town Beach again, and some people will want to arrange for pickup from there directly.
Sat 9/10 - Clipper Relays at Maudslay Park, Newburyport. Bus time is 7 AM; do everyone a favor and show up 5-10 minutes early so we can get on the road in good time. The race course is a 2 mile loop that each person will run once as part of a three-person team--i.e. the same format as the DCL Relays earlier in the week. There are miles of other trails in the park however, and I'd like the people who have been putting in more training volume to take advantage of them on the cool down. For everyone, the warmup should include an easy jog of the race course. More instructions will be given out on the bus and at the park if need be. As in years past we'll be stopping for lunch at a nearby shopping center before heading home. Make sure your 3 person team has a name and that the coaches know what it is. For some of you this will be the highest volume day of the week.
Sun 9/11 - off.
In terms of training, the existence of two meets on the docket does nothing to change the overriding emphasis at this early stage, which is to continue to accrue more training volume. Tuesday's workout will be very similar to last Tuesday for those who were there for it. Later in the week, the forecast is for higher temperatures which will make aqua jogging more inviting. In addition, hill drills will make their first appearance of the season on Thursday. Which is also the day of Spike Night, where any Wayland XC athlete gets a 20% discount on shoes and apparel at Marathon Sports in Wellesley (255 Washington St). This will be going on after practice that day.
Mon 9/5 - part of the holiday weekend, which included one run of average length, one day of cross training for 30-60 minutes, and one day off.
Tue 9/6 - 5-15 minute warmup, mixed short interval sets on top of the Weston Aqueduct behind the school, 5-15 minute cool down. This workout will follow the same plan as last Tuesday, and there will be an elliptigo orientation after practice for those that are interested.
Wed 9/7 - DCL Relays at Franklin Park. The bus is scheduled for 2:15, please be on time. I'd like for us to have a chance to adequately warm up, use the facilities, and see the course. Assuming a two lap course similar to last year (stay tuned on that front), I'd like everyone to run the full course as both a warmup and cool down. Some may want to tack on more time to that; this can be done in other sections of the park, talk to me if it applies to you.
Thu 9/8 - hill drills followed by 40-60 minutes plus 10-15 minutes aqua jogging in Lake Cochituate. In deference to both the length of the run and the expected forecast of high temperatures, the intensity level of this run should be moderate at best, starting at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. Walking the entire way to or from the beach is not acceptable. We'll be looking for volunteers to ride the elliptigo bikes, sharing the trip such that two people make the trip out and two more make the trip back. Don't forget about Spike Night at Marathon Sports tonight.
Fri 9/9 - 25-45 minutes plus 10 minutes of aqua jogging. In the second half of the run, do 8-10 pulses of 10 seconds at a "hard" intensity followed by a minute of jogging mixed in. Assuming the forecast holds, we'll be going to the Town Beach again, and some people will want to arrange for pickup from there directly.
Sat 9/10 - Clipper Relays at Maudslay Park, Newburyport. Bus time is 7 AM; do everyone a favor and show up 5-10 minutes early so we can get on the road in good time. The race course is a 2 mile loop that each person will run once as part of a three-person team--i.e. the same format as the DCL Relays earlier in the week. There are miles of other trails in the park however, and I'd like the people who have been putting in more training volume to take advantage of them on the cool down. For everyone, the warmup should include an easy jog of the race course. More instructions will be given out on the bus and at the park if need be. As in years past we'll be stopping for lunch at a nearby shopping center before heading home. Make sure your 3 person team has a name and that the coaches know what it is. For some of you this will be the highest volume day of the week.
Sun 9/11 - off.
Thursday, September 1, 2016
Friday September 2nd Practice
As I'm sure everyone is well aware, there's no school on Friday September 2nd. For those that are interested and able to get there, we will be meeting in Lincoln at 4 PM. The address where we meet is 145 Lincoln Road which is a shopping center next to the MBTA Fitchburg Line Commuter Rail. In fact, this serves as the Lincoln stop on the Fitchburg Line. There are various parking lots near the shopping center; the one where we meet is the commuter lot which is set back a bit from the road, alongside the railroad tracks and has numbered spaces. If you are using these spaces after 12 PM, the parking fee that commuters must pay is waived. Look for my car when you arrive, perhaps even with me standing next to it.
Why meet in Lincoln to go running? There are miles upon miles of trails there that stretch into neighboring Concord and the Walden Pond area. Here's a small sample:
Here's a video clip (a glorified ad for New Balance) showing members of their elite women's running group training on the Lincoln trails. I'll be sending out maps of the Lincoln trails via e-mail as well, there are also maps available at this link.
Why meet in Lincoln to go running? There are miles upon miles of trails there that stretch into neighboring Concord and the Walden Pond area. Here's a small sample:
Here's a video clip (a glorified ad for New Balance) showing members of their elite women's running group training on the Lincoln trails. I'll be sending out maps of the Lincoln trails via e-mail as well, there are also maps available at this link.
Subscribe to:
Posts (Atom)