Monday, November 13, 2017

MIAA EMass Division 4 Championship Results and End of Season Celebration and Varsity Lists

Girls results
Boys results
splits for WHS athletes
WHS athletes all time at Wrentham Development Center

The season wrapped up on Saturday at Wrentham with the Eastern Mass. Division 4 Championship race. There were numerous seasonal and lifetime bests on the 5k course. For the seniors running in their final high school cross country race it was a fitting conclusion to their careers, while for the 11th and 10th graders and one 9th grader who competed the experience should prove invaluable going forward.

This Wednesday there will be an end of season celebration held in the Commons at 6:30. We'll recognize the recipients of team-specific awards including Most Improved, Rookie of the Year, and MVP. Varsity letters/pins will be distributed as well as JV certificates. Plus we'll be having a dagashi blowout (a highlight of last year's awards night) as well as giving out chocolate milk to whomever wants it (there was some left over at the end of the season). Each household should have received an e-mail invitation to this event, if you didn't let me know. We hope to be done by 8.

While on the subject of recognition, the athletes listed below have earned varsity status for this season. An explanation of what it takes to make varsity in what is a no-cut sport can be found in the team policies and FAQ document which is under the "Useful Links" sidebar to the right of this page. If you're reading this on your phone, tap on "view web version" to see the sidebars.

Girls:
Lucy Bartick
Hannah Bonvie
Shaelee Comettant
Julia de los Reyes
McKenna Kelemanik
Ava Korzeniowski
Ella LaClaire
Christina Matta
Meghan Walsh

Boys:
David Ahearne
Jett Chan
Trevor Chase
Kyle Chen
Matt Clayton
Thomas Daley
Jack Dussault
Matt Karle
Vincent Pak
Evan Troost

Thursday, November 9, 2017

MIAA EMass D4 Championship - 11/11/17

Meet Site: 
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.

Bus time 12 PM

Please arrive a few minutes early so we can get on the road in good time. 

Race Schedule and Entries:

Girls race 1:55
Boys race 3:15
awards to follow                   

 Meet Information:

• Weather forecast: Temperatures in the high 30s with winds from the WNW at 5-10 mph. Dress appropriately including layers to wear when you're either waiting for your race or after having completed your cooldown.  

• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them. Warmups will be placed in a bag which will be brought to the tent. Two volunteers from the boys team will take the girls' warmup clothes back to the tent; two volunteers from the girls team will return the favor for the boys team.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• The meet staff has asked that no one do their warmup or cool down among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cool down on the fields across the street. 

• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass. 

• Medals will be awarded to the top 15 finishers. 

What to Bring:

• Uniform, including both jersey and shorts
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race. Also, bring clothes to change into if you're returning your uniform after this meet.

• Water bottle (filled)
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

• Folding chair
• Blanket

For Parents:

• A parking fee of $5 will be collected for each car.
• We hope to return to WHS around 1 PM.

• Dogs aren't allowed on or near the course, best to leave them home.

• We hope to return to WHS around 5 PM.

Sunday, November 5, 2017

Week 11 Training Plan - 11/6-11/12

This week is the culmination of the season from a team perspective. The hope is to put your best foot forward on Saturday at Wrentham. Everything leading up to Saturday in practice is intended to help make that possible. We're not reinventing the wheel here and overall the pattern should seem familiar to you. There is a bit less volume overall. You can improve your chances of doing well on Saturday by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of at least 48 ounces a day), and eating a nutritious balanced diet.

Monday 11/6 - 15 minute warmup, 2x600, 2x1600, 2x600, 15 minute cooldown. This workout will be done back and forth along the Weston aqueduct east of the four corners intersection. The idea is to run the first two 600s at just a bit slower than race pace for the first 400 meters then pick up the pace the last 200 meters. The recovery between them is a 400 meter jog. Then after 2.5-3 minutes break, 2 repeats of 1600 meters at "tempo" or threshold pace which is about 20-30 seconds slower than your race pace per mile. Same 2.5-3 minute break between these two long reps. Finally, 2 more 600s with the first 400 at race pace and the final 200 at something faster. It's important to stay under control early on in this workout so you can complete the back end successfully. There will be chocolate milk available after today's practice.

Tuesday 11/7 - weight lifting (10-8-6 reps) followed by 40 minutes at an easy to moderate intensity.

Wednesday 11/8 - 50 minutes including 4 hill repeats on Hillside Street in Framingham.

Thursday 11/9 - 35 minutes at an easy to moderate intensity with 5 pickups of 15 seconds at faster than race pace.

Friday 11/10 - 15 minute warmup followed by three sets of short repeats on top of the aqueduct. Time of this practice TBA, as there is no school in observance of Veteran's Day.

Saturday 11/11 - MIAA Eastern Mass. Division 4 Championship. The bus leaves at noon; the girls race is at 1:55 and the boys will race at 3:15. Your ticket on to the bus is your copy of the warmup schedule that will be shared with you via e-mail earlier in the week.

Sunday  11/12 - off

Frank Mooney Invitational Results

9th grade girls
9th grade boys
10th grade boys
11th and 12th grade boys

splits for WHS athletes
updated all-time lists for WHS runners at Wrentham Developmental Center

There were many performances of note yesterday for Wayland athletes on the Wrentham Developmental Center course that hosts the EMass Divisional Championship each year and will host the MIAA All-State meet in two weeks as well. There were multiple personal bests and well executed races from everyone who took part. Special recognition goes to Ava Korzeniowski and Dylan Bonanno, who won medals for finishing in the top 50 in the 9th grade 3k races.

Thursday, November 2, 2017

MSTCA Frank Mooney Invitational - 11/4/17

Meet Site: 
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.

Bus time 10:15

Race Schedule and Entries:


12:15 PM DIV 2 10th Grade Boys Race - Liu, Nagalingam
12:38 PM DIV 2 10th Grade Girls Race - none
1:05 PM DIV 2 9th Grade Boys Race - Bonanno, Duffy, B. Levin, Li
1:20 PM DIV 2 9th Grade Girls Race- Javed, Korzeniowski, Hoopes
1:38 PM DIV 2 11th/12th grade Boys Race - Daley, S. Levin, M. Matta, Pak
                    
Meet Information:

• Weather forecast: Partly cloudy, temperatures in the low 50s with light winds about 5 mph from the ENE.

• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them. 
• Remember to give your uniform to one of the coaches before heading home after the meet ends or when we return to WHS. 
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• The meet staff has asked that no one do their warmup or cooldown among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street. 

• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass. The 9th grade race ends after the second lap (3k versus 5k). 10th grade race and 11th/12th grade race use the full three lap course. 
• Medals will be given to the top 50 finishers.
• A canned food drive is held in conjunction with this meet, if you're coming please remember to bring a non-perishable food item with you. I'll collect all items and turn them in at registration.


What to Bring:

• Uniform
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race.

• Water bottle
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

• Lunch
• Folding chair
• Blanket to lie on under the tent

For Parents:

• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 1 PM at the latest. 

• Dogs aren't allowed on or near the course. 
• Grills, open fires and drones are also prohibited.

Sunday, October 29, 2017

Week 10 Training plan - 10/30-11/5

This week features the Frank Mooney Invitational on Saturday, which is an opportunity for 9th graders and those upperclassmen not in the top seven who meet the time standards for their grade to race on the Wrentham Developmental Center course. The runners in the top seven will train through this week (and have a different workout on Friday) pointing towards the MIAA Eastern Mass. Divisional Championship meet which is at Wrentham the following Saturday November 11th. The top seven runners for each team are:

girls: Bartick, de los Reyes, Kelemanik, Korzeniowski, C.Matta, Walsh

boys: Ahearne, Chase, Chen, Clayton, Dussault, Karle, Troost

Monday 10/30 - 45-65 minutes including hill drills on Hillside Street on Framingham near Sudbury Landing. We'll head out on the Weston aqueduct towards Framingham the most direct route to Hillside Street is via the Getchell trail which starts on the other side of the river from the "hotdog bridge." Some will run further along the aqueduct first.

Tuesday 10/31 - 15 minute warmup, 3x300 at race pace with 90 second recoveries, 4 minutes recovery, 10 minutes at threshold ("good") pace, 90 seconds recovery, 3x300 at or faster than race pace with 90 second recoveries. Finally after all this, a 15 minute cooldown.

Wednesday 11/1 - weight lifting (3 sets of 10 reps) followed by 30-40 minutes at an easy to moderate intensity. Ideally, you'll finish a bit faster than how you start today.

Thursday 11/2 - Those training through: 40-50 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run. Those racing Saturday: 30 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run.

Friday 11/3 - Those training through: 15 minute warmup, 8x400 meters with 200 meter jog recoveries with the first 350 meters at race pace and the last 50 meters faster than race pace, 15 minute cooldown. Those racing tomorrow: 15 minute warmup, three sets of short intervals on top of the aqueduct.

Saturday 11/4 - Frank Mooney Invitational at Wrentham Developmental Center. More details in a forthcoming post. Those training through should repeat Wednesday's workout without the weight lifting.

Sunday 11/5 - off

Friday, October 27, 2017

DCL Championship Meet results

There were many excellent races today for WHS athletes at Franklin Park in the DCL Championship meet. Both the boys and girls teams finished 7th of 11 teams, which represents the highest finish for the boys at this meet since 2013 and for the girls since 2011. Special recognition goes to the medal winners on the day--Ava Korzeniowski in the 9th grade girls race (5th), McKenna Kelemanik in the girls varsity race (13th), and Matt Clayton in the boys varsity race (15th).

JV girls results
Varsity boys results
9th grade race results
Varsity girls results
JV boys results

Splits for WHS athletes