Sunday, October 15, 2017

Week 8 Training Plan - 10/16-10/22

This week the pattern of workouts changes with the final weekday dual meet having taken place last Wednesday. Saturday's meet in Falmouth is unique in that some of the racing happens in the dark, under lights set up throughout the course. In addition there will be a karaoke contest on the bus ride heading back to school after the meet is over; more information will be forthcoming on all of this. If you're interested in performing in the karaoke contest let me know via e-mail.

Monday 10/16 - 45-75 minutes with 4-5 hill repeats. Today we will be heading out along the Hultman aqueduct west towards Framingham. The hill we'll use for repeats is near Wallace Road. From there, options are numerous including heading back along the Getchell trail or staying on the Hultman for an out and back run.

Tuesday 10/17 - 15 minute warmup, 2x300 at race pace with 90 seconds recovery after each, 12-15 minutes at tempo pace, 2x300 at race pace with 90 seconds recovery between them, 15 minute cooldown. The 300 meter repeats will be done where you've done circuits earlier in the season, while the longer tempo pace segment will be done around all the playing fields and tennis courts.

Wednesday 10/18 - Lifting in the weight room followed by 30-45 minutes at an easy to moderate intensity. In the unlikely event we're unable to gain access to the weight room after the team warmup, lifting will be moved to tomorrow and the hill drills will be done today instead.

Thursday 10/19 - Hill drills followed by 30-45 minutes at an easy intensity with 4-5 short pickups of 10-15 seconds at faster than race pace mixed in to the last 10 minutes of the run.

Friday 10/20 - 15 minute warrmup followed by short repeats on top of the aqueduct behind the school. Those racing tomorrow will do three sets of repeats, those not racing tomorrow will do more than that.

Saturday 10/21 - Bob McIntyre Twilight Cross Country Meet at the Barnstable County Fairgrounds, Falmouth. The bus for this meet will be leaving at 12:30, it will be the longest ride of the season. More details on this meet forthcoming.

Sunday 10/22 - off

Thursday, October 12, 2017

Dual Meet #4 Results

The dual meet portion of the season wrapped up yesterday at Burchard Park in Weston. The boys team won a hard fought race 25-30 on the strength of putting five runners in front of Weston's fourth. On the girls side, McKenna Kelemanik won her second race in a row, and was the first overall finisher in four of the six dual meets this fall.

WHS results and splits from yesterday

Varsity credit tabulation sheet

Tuesday, October 10, 2017

Dual Meet #4 - vs. Weston at Burchard Park, 10/11/17

*NOTE: the meet will NOT be held at Weston High School* 
 
Bus leaves at 2:30  
Boys race no earlier than 4:15 PM 
Girls race approx. 4:45
There will be two races--boys will precede girls.  

Course Map: 

This is a description of the course from the Weston coach:
• The course is 5k in length and consists of two loops





  • The course covers about 1.2k of grass, 3k of dirt trails/dirt road (with a few sections where there also is some gravel on the dirt), and 800m of asphalt (mostly sidewalk and a bit of the driveway which gives access to the parking lot). Spikes would not be advised - due to the asphalt and the gravel. The course is fairly flat. The athletes will run about 200 m across the grass fields before hitting the trails, 2 times a 2.4k loop in the trails, then a 200m finish back across the field. Spectators at the field can see the first 200, a 300m section in the middle of the race, and the last 500m without going anywhere. There’s also a good opportunity to hit the mile and 2 mile marks.
  • Trails are quite wide, should be no issues with passing except for one 40 meter stretch (which is run twice, near the mile and then at about 4k). 
  •  
    Meet Information:

    • Weather forecast: Partly cloudy with temperatures in the mid 60s. Winds from the ENE 5-10 mph. Bring clothes to wear at the meet besides your uniform.
    • It's expected that during the race you will wear the full uniform assigned to you. This includes jersey and shorts. 
    • You'll need to wear your assigned bib number which is the same number you wore in last week's home meet . After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins, which is in turn kept inside the large red duffel bag.
    • There will be a course tour sometime soon after we arrive but no earlier than 3:15.

     

     What to Bring:

    • uniform
    • everyday training shoes • racing shoes if you have them  
    • warmup clothes
    • 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 Festival)

    for parents:

    • As a reminder, the meet is NOT being held at Weston High School.
    There is parking next to the baseball fields where the course begins and ends.

    Sunday, October 8, 2017

    Week 7 Training Plan - 10/9-10/15

    Mon 10/9 - 45-75 minute progression run. We'll meet at 10 AM for this practice. Last week the route for Monday's run went out and back along the Weston aqueduct towards Framingham. Today we'll go the other direction on the same aqueduct, east towards Weston. Heading out should be at an easy to moderate pace, while the trip back will be at a moderate to hard effort.

    Tue 10/10 - hill drills followed by 30-45 minutes mostly at an easy pace with 3 sets of short repeats on top of the aqueduct near the end of the run.

    Wed 10/11 - Dual Meet #4 vs. Weston at Burchard Park. This is the final dual meet and the last Wednesday meet of the season. From here on out all remaining meets will be on Friday or Saturday. This is a new and temporary course for Weston while work is done on their athletic fields where their course has been in the past. More information will be forthcoming.

    Thu 10/12 - Lifting in the weight room followed by 40-50 minutes at an easy to moderate intensity.

    Fri 10/13 - 15 minute warmup, 5-6x practice field loop repeats at something close to "repetition pace," 15 minute cooldown. "Repetition pace" is determined from the pace and effort chart under the "training links" sidebar. The recovery time between repeats is 2.5-3 minutes. Those who will be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.

    Sat 10/14 - 15 minute warmup, 5-6x Mt. Misery field loop repeats at something close to "repetition pace," 15 minute cooldown. "Repetition pace" is determined from the pace and effort chart under the "training links" sidebar. The recovery time between repeats is 2.5-3 minutes. Those who will not be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.

    Sun 10/15 - off

    Wednesday, October 4, 2017

    Dual Meet #3 Results

    Results of today's meet at Franklin Park can be seen here. The boys enjoyed a convincing win over Boston Latin and competed well against Bedford, losing a tight meet by a single point. The girls ran well with a depleted roster and had the overall winner of the race. The final dual meet of the season will be next Wednesday vs. Weston at Burchard Park, a much easier (and shorter) trip from WHS than the trip into Boston today.

    Tuesday, October 3, 2017

    Dual Meet #3 - vs. Bedford, Boston Latin @ Franklin Park 10/4/17

    Meet Site: Playstead Field at Franklin Park, Boston.

    Bus Time: 2:30 PM, note the bus time

    First race 4:15 PM unless you hear different from me

    No JV races, there will be a boys race followed by a girls race

    Meet Information:

    • Weather forecast: sunny, temperatures in the low to mid 70s with SW winds 10-15 mph. 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 standard 5k layout. There's a link to the course map in the "Maps" sidebar to the right. STUDY THIS MAP particularly the three overlapping loops that comprise the course.

    • After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 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 depending on traffic.

    What to bring:

    • uniform
    • everyday training shoes
    • racing shoes if you have them
    • warmup clothes
    • 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 Festival)

    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.

    Monday, October 2, 2017

    Wayland XC Festival volunteer opportunities

    The Wayland XC Festival which is our fundraiser event will be held this coming Sunday October 8th. The first of four races will start at 9 AM, to be followed by races at 9:30, 10, and 11. This event benefits us in tangible ways (chocolate milk, elliptigos, watches, equipment) and it wouldn't come off smoothly without the help of volunteers from the team.  Below I've listed the different slots that are available. In parentheses is the number of people needed for the role and a time-frame for when people are needed. If you're around and available this Sunday the expectation is that you will volunteer at this meet. You can e-mail me your preference, slots will be filled first-come first-serve. Alternatively you can tell me at practice which role you'd like to fill. The number of open slots remaining will be updated as slots are filled.

    • Registration - sign in athletes and distribute bib numbers (no slots left, 7:45-10 AM)

    • Course Marshals - direct the athletes the correct way on the course at turns or other points of potential confusion (5 or more, 8:45-11:30 AM)

    • Split timers - stand at the mile mark (2 mile mark as well for the 5k) and read out the elapsed time as the runners pass by (no slots left, 9-11 AM)

    • Water stop - prepare and pass out water at the aid station which is located near the tennis courts (1 slot left, 9-11:30 AM)

    • Photographer - take pictures of the races for the event website, if you have a drone with a camera this is your chance to shine (1 slot left, 9-11:30 AM)

    • Sweeper - follow behind each race on a bike making sure no one gets lost (1 slot left, 9-11 AM)

    • Food/water table - keep the table near the finish line stocked and clean (1 or 2 slots left, 9:30-11:30 AM)

    • Cleanup crew - pick up any trash left behind, break down tents and tables (6, 10:30-11:30 AM)