Tuesday, August 1, 2017

Links to Registration Info

With a little over three weeks before the start of practice, it's worth a reminder that all athletes must be registered before being able to practice. There are three steps involved in being cleared to participate:

• An up to date physical (within the last 13 months) on file with the school nurse.

• Registration through the FamilyID website

• Payment of the athletic user fee. There is a waiver form available if needed.

More information including links can be found at the Athletic Department website:


Friday, June 9, 2017

2017 Pre-season Interest Meeting - Tuesday 6/13 room B244 after school

Once again it's time to think about preparing for the upcoming cross country season which begins in late August. As such we'll be having a meeting next Tuesday June 13th for anyone interested in joining the cross country teams this fall. This includes those who have been team members in the past as well as anyone who hasn't participated in the past but would like to give the sport a try this fall. I encourage those of you who were on the team last fall to bring a friend, or more if you have many friends. 

The meeting will be in room B244 at 2:30 after school on Monday. The meeting should last 30 minutes at most. If you'd like to go but can't due to a previous commitment, let me know. Remember, my e-mail is llayam (at) hotmail (dot) com.

See you June 13th!

Sunday, November 20, 2016

MIAA All-State Championship meet results


Wayland was well represented to say the least at yesterday's All State Championship held at the Gardner Municipal Golf Course. The course in Gardner is the antithesis of a "track meet on grass" that characterizes many of the courses in this area. With relentless changes in slope and direction it's quite a challenge to establish and maintain a good rhythm. It's a layout that requires unwavering focus and the discretion not to start out too quickly. I was told by a coaching colleague from the DCL that there were people in the top 20 of the girls Division 1 (large schools) race who took a walking break at around the two mile mark. This is unthinkable for a competition at this level, and an indication of just how unforgiving the course can be. 

In the boys Division 2 (small schools) race, Graham Macklin worked his way up steadily through the field to finish 35th overall. His race was a model of consistent effort and determination. The last time he competed in the All State meet in 2014 he finished 57th. Prior to that no male runner from Wayland had qualified for this level of competition since 2010.

In the girls Division 2 race Sarah Tully ran masterfully, working her way up through the field from somewhere around 30th place in the first couple minutes, to the top 12 at the mile mark, then the top eight about halfway through, and finally as far up as second in the final mile. She held on for third place in the end, defeating the runners that finished ahead of her last weekend at the EMass Division 4 meet. Combining the results of the D1 and D2 races, Sarah had the fifth fastest time of the day overall. In the past four years, Sarah has finished 15th, 12th, 5th and now 3rd at this meet. She is the only member of the Class of 2017 in Massachusetts to finish in the top 15 at the All State meet all four years of her high school career. In addition she is the only member of the Class of 2017 from Eastern Massachusetts to finish in the top five at the EMass Divisional Championship four years in a row. To say this is a remarkable record of consistent excellence is an understatement.

Monday, November 14, 2016

Post-season Awards Night and Varsity Lists

This Thursday athletes and parents are invited to our final get-together of the season. The evening begins with the Boosters fall sports awards ceremony at 6 PM in the auditorium. This includes all the fall teams and there will be a slideshow. This first part of the evening lasts an hour and while attendance isn't mandatory everyone is welcome.

After the other teams clear out of the auditorium the space is ours at 7 PM for the remainder of the evening for a cross country specific ceremony. 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 (yes, you read that correctly) as well as giving out chocolate milk to whomever wants it (there was some left over at the end of the season). All are invited to attend and we hope to see you there! If all goes to plan we should be done by around 8 PM.

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 on page 3 of the team FAQ, 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.

Julia de los Reyes
Agatha Freedberg
McKenna Kelemanik
Ab McCarthy
Lauren McNamara
Sarah Tully
Meghan Walsh

David Ahearne
Jett Chan
Trevor Chase
Jack Dussault
Addison Kay
Zhenyang Luo
Graham Macklin
Ujan Talukdar

Sunday, November 13, 2016

MIAA EMass Division 4 Results and Booster volunteer request

Yesterday's meet at Wrentham Developmental Center yielded many positive results across the board, on what is the last time this season that the boys and girls will have a scoring team. The boys improved their standing from 14th a year ago to 12th this year. The girls matched their 18th place finish from a year ago despite losing three of last year's top five finishers.

On an individual level, both Graham Macklin and Sarah Tully qualified as individual "wild cards" for next week's All-State Meet to be held at the Gardner Municipal Golf Course. This meet is the best of the best and making the cut is no mean feat. This will be Graham's second trip to All-States; prior to his qualification in 2014 no male runner from WHS had made it since 2010. In punching her ticket to Gardner Sarah completed four years of finishing among the top five overall at the Division 4 meet. This is something that no other athlete, male or female, has done over the past four years in Division 4.

Girls overall results
Boys overall results

In addition, I received the following note from the Wayland Boosters:

Wayland Boosters exists to help our student-athletes, but once a year we need to ask our student-athletes for help!

We need 5-6 members of your team to come to the school for one hour. 

 During this hour each player will receive a list of families who have athletes in our program.  We need you to call each family (about 10 per player – less if we can get more volunteers) and remind them about our annual Boosters appeal.  

 We will have a script that you can follow, making the call easier for you.  We can supply a phone if the player is uncomfortable with using their own.  Food will be provided!   And, we will be SO grateful for the help!

We are meeting on 2 nights this week:   
 Monday, November 14th from 5:00-6:00pm and Tuesday, November 15th from 5:00-6:00pm.

If you're interested in volunteering (and getting free food) please let me know by noon Monday.

Friday, November 11, 2016

MIAA Division 4 Championship - 11/12/16

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 7:10

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

Race Schedule and Entries:

Girls race 9 AM
Boys race 10:30
awards 11:30                   

Meet Information:

• Weather forecast: Temperatures in the high 30s to low 40s with winds from the WNW at 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 team-issued 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.

Sunday, November 6, 2016

Week 11 Training Plan - 11/7-11/13

The focus of this week is the focus of your entire season--i.e. Saturday's MIAA Division 4 Championship. There's one workout of substance for you to do which is on Monday, the rest is sharpening. Please note that there's no organized practice on Thursday, you're expected to do that workout on your own. On Friday, we'll be meeting for a final fairly short practice at 8:30 AM. This is because the girls are the first race of the day Saturday morning, at 9 AM.

Mon 11/7 - 10 minute warmup, 3x2 laps of the practice field loop with 3.5 to 4 minute recoveries. The first lap should be at tempo pace; the first half of the second lap should be around race pace; the rest of the way should be something faster. After the third repeat, 5 minutes of easy jogging then 4x100m on the turf field at 90% effort with a jog back recovery. 10 minute cool down.

Tue 11/8 - Resistance training in the fitness center followed by 30-40 minutes at a low to moderate intensity.

Wed 11/09 - hill drills followed by 40-50 minutes at a moderate intensity. 5-6 pulses of 8-10 seconds at faster than race pace in the second half of the run. Site of this run TBA.

Thu 11/10 - 20 minutes at a low to moderate intensity followed by 5 sets of 30 seconds hard (race pace) alternating with 30 seconds "float" at a fresh intensity (not jog). Finish off with 10 minutes of easy jogging. This workout is on your own, and you'll need a watch with a stopwatch function to do it. Get one at practice on Wednesday if need be.

Fri 11/11 - 25 minutes at a moderate intensity. 5x100 meters at race pace in the last five minutes of the run. Today's practice will be at 8:30 AM. There's no school today in observance of Veteran's Day.

Sat 11/12 - MIAA EMass Division 4 Championship. More info forthcoming in a subsequent post, but it's worth noting here that the girls will be racing at 9:00 and the boys at 10:30.

Sun 11/13 - off