Sunday, September 24, 2017

Week 5 Training Plan - 9/25-10/1

This week is a transition between the early season training and the more advanced types of workouts to come in October. In between falls this week which has two meets, on Wednesday and Saturday. With two races on the docket for most people, the rest of the week is mostly dedicated to continuing to build on the overall training volume that you've been doing over the past month.

If you haven't yet filled out the poll regarding Saturday's invitational meet, please do so before practice on Monday.

https://www.surveymonkey.com/r/VRT5CMQ


Monday 9/25 - 45-70 minutes with 4-5 hill repeats. Due to the unseasonably warm weather, today's run has been rerouted to the town beach where we will do aquajogging for 15 minutes as part of the run. The hill repeats will be done on the Hultman Aqueduct on the way to the beach. We'll access the aqueduct via Maiden Lane.

Tuesday 9/26 - hill drills followed by 25-40 minutes at an easy to moderate intensity. Between the drills and the run we'll discuss the optimal approach to racing, drawing upon the conclusions of the article on pacing written by Steve Lane, the coach at CCHS. A link to this article is in the useful links section of the website.

Wednesday 9/27 - Dual Meet #2 at Concord-Carlisle. The bus will leave at 2:15 for this meet. Stay tuned for more details on the course and how to approach this race, particularly if you'll also be racing on Saturday as well. As usual, the day includes both a thorough warmup and cooldown.

Thursday 9/28 - Weight room visit followed by 30-50 minutes at an easy to moderate intensity. Today's lifting exercises will be done in three sets--a set of 10 reps, then 8, then 6. The idea is to add a bit more resistance as the number of repetitions decreases from set to set. Be sure not to start with too much weight on the first set.

Friday 9/29 - 25-40 minutes finishing with short repeats on top of the aqueduct.

Saturday 9/30 - Frank Kelley Invitational. The bus for this meet will leave at 7:30, please arrive a few minutes early. More information on this meet will be forthcoming later in the week.

Sunday 10/1 - off

Friday, September 22, 2017

Online poll - Frank Kelley Invitational entry status

Please take a moment to fill out this brief poll regarding your status for next weekend's Frank Kelley Invitational. This is our first visit of the season to the course at Wrentham Developmental Center. The poll can be accessed at

https://www.surveymonkey.com/r/VRT5CMQ

Entries close Monday; please respond to the poll by Sunday evening. 

Wednesday, September 20, 2017

Dual Meet #1 Results - Newton South, Waltham at WHS

Wet weather didn't dampen the enthusiasm of the WHS athletes earlier today in our only home meet of the season. Both the boys and girls varsity teams came out on top versus Waltham while dropping the meet against large school powerhouse Newton South. There were also noteworthy performances in the JV races. There was also cake.

Results for Wayland including meet scores can be seen here. The next meet is next Wednesday at Concord-Carlisle. The next practice is Friday after school.

Tuesday, September 19, 2017

Dual Meet #1 - Newton South, Waltham 9/20/17

Meet Site: Wayland High School

First race 4:15 PM unless you hear different from me
Athletes should arrive no later than 2:45 PM
Girls team meeting at 2:45
Boys team meeting at 3:00
meetings will take place in the field house

Order of races and lineups:

Girls JV:
Comettant, Hoopes, Javed

Boys Varsity:
Ahearne, Bonanno, Chan, Clayton, Daley, Duffy, Dussault, Karle, M. Matta

Girls Varsity:
Bartick, de los Reyes, Kelemanik, Korzeniowski, C. Matta, Strehle, Walsh

Boys JV:
Chen, D'Amico, DiCarlo, Dines, Goode, Homyak, R. Levin, S. Levin, Liu, Pak, Puckett, Reese, Stafford, Troost

Meet helpers: Carroll, Hess, LaClaire, Nallet, Provost

Meet Information:

• Weather forecast: Occasional showers and wind with temperatures in the high 60s. Chance of rain 50%. Winds from the NE 20-30 mph. Needless to say, the weather will be a big factor.  Bring clothes to wear at the meet besides your uniform. In addition, bring a plastic bag to keep your clothes and bag dry when not being worn.
It's expected that during the race you will wear the full uniform assigned to you. This includes jersey and shorts.
• You'll receive a bib number that you need to wear for this and all subsequent DCL meets (i.e. weekday meets). 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.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This mostly involves the placement of cones. You may be asked to help by one of the coaches or one of the captains. 
• When the visiting teams arrive, there'll be a tour of the course. In all likelihood there will be a separate tour for each of the two teams visiting. If this is your first time racing on the home course, you should join the course tour as well.
• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.

 What to Bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store clothes and backpack/duffel bag
• 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:

• a map of the varsity course can be seen here. The JV course is a similar layout but about a mile shorter. If you stand near the start/finish line (just off the corner of the student parking lot, near the JV baseball field) you can watch most of the first mile and the last half mile of the varsity race.

Saturday, September 16, 2017

Week 4 Training Plan - 9/18-9/24

This week features the first of four successive Wednesday afternoon meets. These are the dual meets where we compete against one or two other teams from the Dual County League. The varsity races are scored and I encourage you to read the "how cross country meets are scored" link under the "useful links" sidebar of this website.

Besides Wednesday's meet, we'll continue with the circuit training that we started the first week of practice, as well as another visit to the weight room. There will be another optional Saturday practice at Lincoln, and same as last week, we need to know by Friday if you'll be attending the optional Saturday practice. Those not attending Saturday's practice will do the same workout on Friday at the school.

the practice schedule:

• Mon 9/18 - Practice 2:45 @WHS. 10-20 minute warmup, circuits, 10-20 minute cooldown.

• Tue 9/19 - Practice 2:45 @WHS. Weight room - 3 sets of 10 reps on each exercise, followed by an easy jog of 15-35 minutes and wrapping up with short repeats on top of the aqueduct. Today there will be important announcements about the meet tomorrow, be sure to pay attention so that you'll be prepared for the race.

• Wed 9/20 - Dual Meet #1 (double dual) vs. Newton South and Waltham. This is our only home meet for this season. Please arrive for the meet no later than 2:45; there will be meetings for the boys and girls teams separately, times for those will be announced. In all likelihood there will be four races, with a varsity and JV race for each gender. I need to confirm this with the coaches of the visiting teams. The first race will start no earlier than 4 PM but most likely around 4:15. All athletes new to the team and anyone at all unfamiliar with the course should tag along with the course tour. There are links to JV and varsity course maps in the "maps" sidebar of this website. 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 followed by the SAM circuit is expected, and your legs will thank you for it over the next few days.

• Thu 9/21 - Off. No practice. If you're not observing the holiday today you can do Sunday's workout on your own and take Sunday off instead.

•  Fri 9/22 - Practice 2:45 @WHS. Those not coming to the practice tomorrow will do a 10-20 minute warmup, 4-6x field loop at a pace between "tempo" and "repetition" pace on the pace and effort chart, 10-20 minute cooldown. The loop is the same one we used for last Friday's practice; this time, instead of running multiple laps continuously, there will be a recovery break of 2.5-3 minutes after each loop. Meanwhile, the pace will be faster than last Friday's practice. The pace and effort chart can be found in the "Training Links" sidebar. Today's workout is designed to be both the longest and hardest effort of the week, but the effort isn't all-out at any time. For those attending practice tomorrow the workout is a 30-40 minute easy run with 4-6 short pickups of 10-15 seconds or so in the last 10 minutes of the run.

• Sat 9/23 - Optional Practice 9 AM @Lincoln Trails. The address for the meeting point is 145 Lincoln Road and we'll meet in the commuter parking lot just beyond the small shopping center. The workout will be 4-6 reps of the field loop at "repetition pace." The loop is the same one that was the venue for last Saturday's practice. There will be 2.5-3 minute recoveries after each rep. Those not attending this practice should do a 30-40 minute easy run with 4-6 short pickups of 10-15 seconds or so in the last 10 minutes of the run.

• Sun 9/24 - 25-45 minute easy run with 4-5 pickups of 10-15 seconds or so in the last 10 minutes of the run.

Sunday, September 10, 2017

Week 3 Training Plan - 9/11-9/17

This week there are no meets on the schedule which is not a bad thing as this allows for an unbroken stretch of training which will pay off later on in the season with improved fitness. Two things of note:

• There will be a spike night on Monday from 5-8 PM (after practice) at Marathon Sports in Wellesley. All purchases are 20% off and this is a store that carries shoes designed specifically for wearing in races which can't be said of most sporting goods stores. This is not a required event.

• This Saturday is the first of the optional practices at Lincoln. We need to know by Friday if you plan on attending this practice, as attendance on Saturday will determine what you do at practice on Friday.

the week's workouts:

• Mon 9/11 - Practice 2:45 @WHS. Hill drills then run to town beach, 15 minutes of aquajogging (2 minutes on, 1 minute off). For some that will be the end of practice and you can be picked up from there, while others will run back to the school. Spike night at Marathon Sports Wellesley after practice until 8 PM.

• Tue 9/12 - Practice 2:45 @WHS. Warmup 5-20 minutes, circuits, cooldown 10-20 minutes. This is the same circuit workout we did last Thursday. The elliptigo bikes are available for the warmup or cooldown for those interested (and certified to ride them of course).

• Wed 9/13 - Practice 2:45 @WHS. 45-65 minute run out and back along the Hultman aqueduct which can be accessed from Maiden Lane. Everyone will head east along this aqueduct to Loker Street, where there's a hill just east of the Loker Street School. 3-5 times running (not sprinting) up this hill before either continuing east along the aqueduct or turning back for the school. Ideally, the last 10-15 minutes of the run are notably faster than the rest of the run.

• Thu 9/14 - Practice 2:45 @WHS. Weight room visit/orientation followed by 20-45 minutes easy run.  Elliptigo bikes are available for today.

•  Fri 9/15 - Practice 2:45 @WHS. Those not coming to the practice tomorrow will do a 10-20 minute warmup, 15-20 minute progression run, 10-20 minute cooldown. The idea is to gradually increase the pace over the course of the run while running a loop repeatedly. In this case the loop will be around the ball fields next to the track, which is part of our home course. This is designed to be both the longest and hardest effort of the week, but the effort isn't all-out at any time. For those attending practice tomorrow the workout is a 30-40 minute easy run with 4-6 short pickups of 10-15 seconds or so in the last 10 minutes of the run.

• Sat 9/16 - Optional Practice 9 AM @Lincoln Trails. The address for the meeting point is 145 Lincoln Road and we'll meet in the commuter parking lot just beyond the small shopping center. The workout will be the progression run the rest of the team did yesterday, and the loop will be in a field next to the Mount Misery area of Lincoln conservation land. You can see elite runners training on this same loop in this video (I think they're sponsored by a shoe company but I can't be sure). Those not attending this practice should do a 30-40 minute easy run with 4-6 short pickups of 10-15 seconds or so in the last 10 minutes of the run.

• Sun 9/17 - off

Saturday, September 9, 2017

Clipper Relays Results and Splits

The results of today's Clipper Relays in Newburyport can be found here:

girls

boys

Splits for WHS athletes can be seen here

Note that I took splits from a spot that marked the end of the loop, and the third runners ran about 100 meters beyond this point to the finish line. This explains the difference between the total of each team's split times and the official time from the overall results.

There were many impressive performances, a lot of them from first timers. The next meet will be our home meet on September 20th, those who missed today will be able to get in their first race of the season then.