Monday, November 12, 2018

Awards Night and Varsity Lists

This coming Thursday November 15th 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 perennial highlight of 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 on page five of the team policies and FAQ document which, as ever, can be found under the "Useful Links" sidebar on the right of this page.

Girls:
Julia de los Reyes
Silvija Grava
Maleeha Javed
McKenna Kelemanik
June Kim
Ava Korzeniowski
Christina Matta
Sofia Menyalkin
Meghan Walsh

Boys:
David Ahearne
Dylan Bonanno
Kyle Chen
Jared Dines
Liam Duffy
Jack Dussault
Simon Goode
Matt Karle
Sam Levin
Yiran Li
Michael Matta
Cory Puckett
Mikel Reese
Evan Troost

Saturday, November 10, 2018

MIAA Eastern Mass. Division 4 Championship Results

The season wrapped up for WHS cross country earlier today at Wrentham Developmental Center with many fine performances from both teams. On a soggy wind-whipped course the boys team packed well throughout and ran with excellent pacing to steadily move their way through the field for a 13th place finish. This compares favorably to last year's 17th place finish at the same meet. The girls team placed 18th overall, an improvement over last year's 20th place. Particularly noteworthy was the fact that the scoring five, which included three new faces compared to last year's top five at this meet, had an average time 13 seconds faster than the 2017 team. Anyone who was at both the 2017 and 2018 editions of this meet will tell you that the conditions were not as favorable for fast times this year. Congratulations to all who braved the conditions and finished off their season in fine style.

Boys results
Girls results
Splits for WHS athletes
All time performance list for WHS athletes at Wrentham Developmental Center
Historical list 1997-present of WHS results at DCL Championship and EMass D4 Championship

Wednesday, November 7, 2018

MIAA Eastern Mass. Division 4 Championship - 11/10/18

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 times

Boys bus 7:30
Girls bus 8:30
Please arrive a few minutes early so we can get on the road in good time. 

Race Schedule and Entries:

Boys Race 9:30
Girls Race 10:45
awards ceremony to follow around 11:30                  

 Meet Information:

• Weather forecast: Partly cloudy with temperatures in the high 40s, winds from the west at 15-20 mph. An up date forecast for Wrentham can be seen here. The wind will have some bite to it. 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.
• 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. Finally, don't press the stop button on your wristwatch as you cross the finish line, since doing so might interfere with the RFID chip and your hand and wrist will obscure your bib number from view by the backup camera.
• 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



The course is 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

• spare change of clothes so you can return your uniform when we return to WHS
• 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 between 12:30 and 1 PM.

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

Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.  

Sunday, November 4, 2018

Frank Mooney Invitational Results

A select group of four WHS athletes visited Wrentham Developmental Center on Sunday morning for the Frank Mooney Invitational. All four ran personal bests for the Wrentham course, and all three competitors in the girls 9th grade race earned a medal for finishing in the top 50. The top seven runners for each team will visit Wrentham this coming Saturday for the MIAA Eastern Mass. Division 4 Championship race.

Girls 9th grade results
Boys 10th grade results
Splits for WHS athletes
All time perfomance list for WHS athletes at WDC

Saturday, November 3, 2018

Week 11 Training Plan: 11/5-11/11

Monday 11/5 - 50 minute run broken down as follows: 10 minutes easy/conversational, 15 minutes moderate ("fresh"), 15 minutes uncomfortably sustainable ("good"), 10 minutes easy/conversational to wrap things up.

Tuesday 11/6 - 10 minute warmup, 4x100 "fresh"/50 meters jog, 3 sets of (300 hard, 200 hard, 100 intense), 4x100 "fresh/50 meters jog. Within each of the three sets of short repeats, the recovery is a jog of equal length to what was just run. After finishing each set, wait 60 seconds before starting the next one. 10 minute cooldown.

Wednesday 11/7 - 45 minutes at a mostly easy pace picking it up slightly the last 5-10 minutes to a moderate pace. There will be no organized practice today, you are to do this run on your own. Feel free to meet with teammates if you like.

Thursday 11/8 - 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 11/9 - 10 minute warmup, three sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/10 - MIAA Eastern Mass. Division 4 Championship at Wrentham Developmental Center. More details in a forthcoming post.

Sunday 11/11 - off

Wednesday, October 31, 2018

Frank Mooney Invitational - POSTPONED to 11/4/18

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 8:00


Arrive a few minutes early so we can leave on time.

Race Schedule and Entries (start times are approximate):

9:59 10th grade boys race - Marto
10:25 9th grade girls race - Grava, Kim, Menyalkin
                    
Meet Information:

• Weather forecast: Sunny, temperatures in the mid to high 40s with NW winds 5-10 mph. You can check the weather forecast for Wrentham here as we get closer to the meet.

• 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. There are no assigned places on the starting line so it's first come first serve.
• If this is your final meet of the season, remember to give your uniform to one of the coaches. If you're leaving with a parent do this before leaving WDC; if you're on the bus back to school you can do this when we return. 
• 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 printable map of the course can be accessed 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 clothes for after your race. 

Plastic bag for storing wet clothes
Plastic bag for keeping dry clothes dry 
• Water bottle
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

• Lunch
• Folding chair (optional)
• 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 around noontime

• Dogs aren't allowed on or near the course. 
• Grills, open fires and drones are also prohibited.
Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.  

Saturday, October 27, 2018

Week 10 Training Plan: 10/29-11/4

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 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. Division 4 Championship meet which is at Wrentham the following Saturday November 10th.

The people racing this weekend are:

Girls: Grava, Hoopes, Kim, Menyalkin
Boys: Li, D. Liu, Marto

The people racing on November 10th are:

Girls: Grava, Javed, Kelemanik, Korzeniowski, C. Matta, Menyalkin, Walsh
(10th-12th graders are training through; 9th graders are racing this weekend as well)
Boys: Ahearne, Bonanno, Chen, Duffy, Goode, Karle, Troost

Monday 10/29 - 45-65 minutes including hill drills on Hillside Street on Framingham near Sudbury Landing. We'll head out on the Hultman aqueduct towards Framingham to get to Hillside Street. From there, there are various options to get back to the school including the Getchell trail or heading further out into Framingham before returning on the Weston aqueduct.

Tuesday 10/30 - 10 minute warmup, 4x100 "fresh" pace with 50 meter jog recoveries, 3x300 with 200 meters "good" pace then 100 meters at race pace ("hard") with 300 meter jog recoveries, 3x300 with 200 meters at race pace ("hard") then 100 meters at faster than race pace ("intense") with 300 meter jog recoveries. 4x100 "fresh" pace with 40 meter jog recoveries. 10 minute cooldown.

Wednesday 10/31 - 30 or 45 minutes run in the following pattern: 5 minutes easy jog, 5 minutes "fresh" pace, 5 minutes "good" pace.

Thursday 11/1 - Those training through: 40 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 11/2 - 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: 10 minute warmup, three sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/3 - Frank Mooney Invitational at Wrentham Developmental Center. More details in a forthcoming post. Those training through should take an easy 40-50 minute run with the last 10 minutes or so at a moderate pace.

Sunday 11/4 - off