The WHS Athletic Boosters Award Night will be held Wednesday
evening December 2nd at 6 PM in the auditorium. Following the ceremony
which will recognize athletes from all fall sports (and should take no more than an hour), we'll move on to
room B244 (Coach Lehmann's classroom) for a separate cross country only
meeting which will begin within 10 minutes of the main ceremony's conclusion. At the breakout meeting we'll recognize the
recipients of team-specific awards including Most Improved, Rookie of the
Year, and MVP. All are invited to attend and we hope to see you there! We hope to be done by around 8 PM.
I also want to
recognize on this blog the athletes on this year's team who earned
varsity status. For this distinction, the coaching staff used the
criteria listed below:
1. Athletes who competed at the
MIAA EMass Divisional Championship meet and/or in the varsity race at the DCL Championship Meet. These meets represent our post-season, and the EMass Division 4 Championship is our state sectional tournament. Athletes who were slated to compete in either of these meets but were unable due to illness or injury are worthy of consideration for varsity status as well.
2. Athletes who have participated in
cross country at WHS for at least two years. This level of commitment
and dedication to the team and the sport is worthy of recognition, as
such any athlete with two or more years of participation is deserving
of varsity status contingent on characteristics like attendance,
attitude, and commitment to the team and their own improvement.
3. Team captains who voluntarily took on the extra responsibility of a leadership role are eligible for varsity status in the rare occasion that neither of the first two criteria apply.
Girls Varsity:
Taylor DeRubeis '16
Emma Kiefer '16
Allie Kunen '16
Rachel Lorenc '16
Abby McCarthy '17
Lauren McNamara '17
Sophie Mishara '17
Caroline Provost '16
Erica Sheffres '16
Sarah Tully '17
Boys Varsity:
David Ahearne '19
John Bartick '16
Harrison Brewton '16
Patrick Butler '16
Logan Chaet '16
Jett Chan '18
Trevor Chase '18
Devin Comettant '16
Logan Dawson '18
Cole Jacobs '16
Addison Kay '17
Zach Last '16
Zhenyang Luo '18
Dan Pachter '16
Alex Porter '16
If you're on this list and you think you've earned your varsity jacket, please inform Ms. Sullivan in the main office. The requirements for a varsity jacket are:
• two varsity letters in a sport or combination of sports
• four years in the same sport
• three seasons in the same sport with one varsity letter
Finally, Sarah Tully raced this past weekend in the Championship Race at the Footlocker Northeast Regional at Van Cortlandt Park in New York City. This is one of the most competitive high school races in the entire New England and mid-Atlantic region, and she did very well to finish in the top 40 behind only five other runners from Massachusetts.
Monday, November 30, 2015
Monday, November 23, 2015
MIAA All-State Division 2 Results
meet results
pictures
Congratulations to Sarah Tully on placing 5th out of 178 finishers at Saturday's D2 All-State race at Stanley Park in Westfield. In 10th with a mile to go, Sarah worked her way up with a strong surge to the finish and locked down the fifth spot with an impressive sprint holding off multiple athletes hot on her heels. It was a very impressive race, and really fast as well. Sarah will race next weekend at the Footlocker Northeast Regional Meet in New York; best of luck to her there!
Stay tuned for more details on the Fall Sports Booster Awards Night, which will be held on Wednesday December 2nd. Following the main ceremony we'll be holding a separate meeting for the cross country teams in Coach Lehmann's classroom.
pictures
Congratulations to Sarah Tully on placing 5th out of 178 finishers at Saturday's D2 All-State race at Stanley Park in Westfield. In 10th with a mile to go, Sarah worked her way up with a strong surge to the finish and locked down the fifth spot with an impressive sprint holding off multiple athletes hot on her heels. It was a very impressive race, and really fast as well. Sarah will race next weekend at the Footlocker Northeast Regional Meet in New York; best of luck to her there!
Stay tuned for more details on the Fall Sports Booster Awards Night, which will be held on Wednesday December 2nd. Following the main ceremony we'll be holding a separate meeting for the cross country teams in Coach Lehmann's classroom.
Saturday, November 14, 2015
MIAA EMass Division 4 Championship Results
overall results - boys and girls
splits
Some very good racing on a day that could charitably be described as blustery. Particularly impressive was Sarah Tully's 2nd place finish overall in the girls race. Having finished 3rd a year ago there wasn't much room for improvement but she managed to improve both place and time, and will race next week at the All-State meet in Westfield. Good job by all who competed throughout the season.
The next function that involves the entire team is the Boosters' Award Night which will be Wednesday December 2nd, we'll be having a separate team awards ceremony directly after the main ceremony. More details to follow.
splits
Some very good racing on a day that could charitably be described as blustery. Particularly impressive was Sarah Tully's 2nd place finish overall in the girls race. Having finished 3rd a year ago there wasn't much room for improvement but she managed to improve both place and time, and will race next week at the All-State meet in Westfield. Good job by all who competed throughout the season.
The next function that involves the entire team is the Boosters' Award Night which will be Wednesday December 2nd, we'll be having a separate team awards ceremony directly after the main ceremony. More details to follow.
Friday, November 13, 2015
MIAA Eastern Mass. Division 4 Championship - 11/14/15
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 11:00
Race Schedule and Entries:
Boys race at 1:05
Girls race at 2:25
awards TBA
Meet Information:
• Weather forecast (IMPORTANT): Temperatures in the mid 40s with winds from the WNW at 15-20 mph. The wind will make for a raw afternoon. 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.
• 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.
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 (filled)
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• Folding chair
• Blanket
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 4:30 PM or so.
• Dogs aren't allowed on or near the course, best to leave them home.
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 11:00
Race Schedule and Entries:
Boys race at 1:05
Girls race at 2:25
awards TBA
Meet Information:
• Weather forecast (IMPORTANT): Temperatures in the mid 40s with winds from the WNW at 15-20 mph. The wind will make for a raw afternoon. 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.
• 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.
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 (filled)
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• Folding chair
• Blanket
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 4:30 PM or so.
• Dogs aren't allowed on or near the course, best to leave them home.
Sunday, November 8, 2015
Week 11 Training Plan - 11/9-11/15
With the Division 4 EMass race coming up on Saturday there's one workout of substance this week, the rest is sharpening. The folks who wrapped up their seasons last week had good success with this type of plan. Beginning Wednesday, pay attention to the weather forecast so you have an idea of what to expect. There'll be a separate post on this blog later this week about Saturday's meet, stay tuned for that.
Mon 11/9 - 50 minutes at a moderate intensity (average intensity 5-6). Throw in 5 short (8-10 second) pickups at faster than race pace on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 11/10 - 10 minute warmup, 3x1600 on the track with each lap faster than the lap before it. The first two laps should average out to 10-15 seconds/mile slower than race pace; the third lap should be about race pace; the last lap something faster. 3.5 minute recoveries between each. 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.
Wed 11/11 - 30-40 minutes at a low to moderate intensity (3 to 5). There's no organized practice today, do this run on your own.
Thu 11/12 - 20 minutes at a low to moderate intensity). 4 laps of in and out 200s, 5 minute jog. The difference between the faster and slower 200s should be 10-12 seconds.
Fri 11/13 - 25 minutes at a moderate intensity. Mini core circuit afterward with 100 meter runs at race pace between each set of drills.
Sat 11/14 - MIAA EMass Division 4 Championship. More info forthcoming in a subsequent post, but it's worth noting here that the boys will be racing at 1:05 and the girls at 2:25.
Sun 11/15 - off
Mon 11/9 - 50 minutes at a moderate intensity (average intensity 5-6). Throw in 5 short (8-10 second) pickups at faster than race pace on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 11/10 - 10 minute warmup, 3x1600 on the track with each lap faster than the lap before it. The first two laps should average out to 10-15 seconds/mile slower than race pace; the third lap should be about race pace; the last lap something faster. 3.5 minute recoveries between each. 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.
Wed 11/11 - 30-40 minutes at a low to moderate intensity (3 to 5). There's no organized practice today, do this run on your own.
Thu 11/12 - 20 minutes at a low to moderate intensity). 4 laps of in and out 200s, 5 minute jog. The difference between the faster and slower 200s should be 10-12 seconds.
Fri 11/13 - 25 minutes at a moderate intensity. Mini core circuit afterward with 100 meter runs at race pace between each set of drills.
Sat 11/14 - MIAA EMass Division 4 Championship. More info forthcoming in a subsequent post, but it's worth noting here that the boys will be racing at 1:05 and the girls at 2:25.
Sun 11/15 - off
MSTCA Frank Mooney Coaches Invite Results
meet results (scroll down)
splits for WHS athletes
Some impressive results on a blustery day at Wrentham, with time drops for all those who raced on the same course in late September at the Frank Kelley Invite. Of particular note was David Ahearne's 18th place in the 9th grade boys race, which was good for a medal.
splits for WHS athletes
Some impressive results on a blustery day at Wrentham, with time drops for all those who raced on the same course in late September at the Frank Kelley Invite. Of particular note was David Ahearne's 18th place in the 9th grade boys race, which was good for a medal.
Thursday, November 5, 2015
MSTCA Frank Mooney Invite - 11/7/15
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:
(the time in parentheses is the cutoff for each race)
1:38 Boys 5k JR-SR Race (22 minutes) - Brewton, D. Comettant, Pachter
Meet Information:
• Weather forecast: Mostly cloudy, temperatures in the high 50s with winds 10-15 mph from the WNW. While the temperature is mild for this time of year, the wind will be enough that you'll want to keep some of your warmups on until you get to the starting line.
• 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/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. Here's a video on how to wear your 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 freshman race ends after the second lap (3k versus 5k). 10th-12th graders run three laps.
• Plaques will be given to the top 3 finishers in each race; places 4-50 receive medals.
• 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)
• Folding chair
• Blanket to lie on under the tent
• Lunch - food will be sold at the meet but it won't be particularly good or nutritious; my advice is to pack a lunch and bring it with you.
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 3 PM.
• Dogs aren't allowed on or near the course.
• Grills and open fires are also prohibited.
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:
(the time in parentheses is the cutoff for each race)
12:15 Boys 5k Sophomore Race (25 minutes) - Goren, Zhu
12:38 Girls 5k Sophomore Race - n/a
1:05 Boys 3k Freshman Race (16 minutes) - Ahearne, J. Kunen, Stafford, Wang
1:20 Girls 3k Freshman Race (18 minutes) - Adelman, Walsh
1:38 Boys 5k JR-SR Race (22 minutes) - Brewton, D. Comettant, Pachter
2:00 Girls 5k JR-SR Race - n/a
Meet Information:
• Weather forecast: Mostly cloudy, temperatures in the high 50s with winds 10-15 mph from the WNW. While the temperature is mild for this time of year, the wind will be enough that you'll want to keep some of your warmups on until you get to the starting line.
• 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/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. Here's a video on how to wear your 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 freshman race ends after the second lap (3k versus 5k). 10th-12th graders run three laps.
• Plaques will be given to the top 3 finishers in each race; places 4-50 receive medals.
• 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)
• Folding chair
• Blanket to lie on under the tent
• Lunch - food will be sold at the meet but it won't be particularly good or nutritious; my advice is to pack a lunch and bring it with you.
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 3 PM.
• Dogs aren't allowed on or near the course.
• Grills and open fires are also prohibited.
Monday, November 2, 2015
DCL Championship meet pictures
Pictures taken by Mr. Kunen at Friday's DCL Championship Meet
And here are more pictures from John Keklak, L-S parent who takes many many pictures of runners from all teams at various races and sells them. These are pictures of all the runners from every team competing, with various WHS athletes sprinkled throughout:
Set 1 - JV girls
Set 2 - Varsity boys, 9th grade girls
Set 3 - 9th grade boys, Varsity girls
Set 4 - JV boys
And here are more pictures from John Keklak, L-S parent who takes many many pictures of runners from all teams at various races and sells them. These are pictures of all the runners from every team competing, with various WHS athletes sprinkled throughout:
Set 1 - JV girls
Set 2 - Varsity boys, 9th grade girls
Set 3 - 9th grade boys, Varsity girls
Set 4 - JV boys
Sunday, November 1, 2015
Week 10 Training Plan - 11/2-11/8
This week the training splits into two groups—those who are racing this Saturday November 7th (Group A) and those who are racing next Saturday November 14th (Group B).
Group A boys - Ahearne, Brewton, D. Comettant, Goren, J. Kunen, Pachter, Stafford, Wang, Zhu
Group A Girls - Adelman, Walsh
Group B boys - Chan, Chase, Kay, Last, Luo
Group B girls - A. Kunen, Lorenc, McCarthy, McNamara, Mishara, Sheffres, Tully
Everyone will do the same workout on Monday and Friday, other than that there will be separate workouts. For the people racing this weekend, this week is about tapering down to the race; for those not racing this Saturday, the focus is on putting in two quality sessions on Monday and Thursday with a longer run Saturday that includes some progression to the pace.
Finally, note that with the end of Daylight Savings Time, darkness will be descending by 5 PM. Nearly all runs will be short enough that being out in the dark shouldn’t be an issue, but take special care to stay either on the sidewalk or well off the shoulder facing traffic if on a road that has no sidewalk. Be careful when crossing streets—in particular, Old Connecticut Path where it passes by the school. There is a crosswalk with pedestrian signal and it will be used from here on out instead of jaywalking to get to the sidewalk on the other side.
Mon 11/2 - 10-15 minute warmup, 4 or 5 sets of long rep/short rest/short rep/short rest, 10-15 minute cool down. These repeats will be done on the “north loop” of the course which is the loop that marks the start and end of it. Basically you’ll be running at a threshold pace for approx. 700 meters, then jogging the next 150m or so as recovery, then running the next 200m or so at race pace with another jog recovery after that.
Tue 11/3 - Group A - hill drills followed by 30 minutes at a low to moderate intensity. 4-5 pickups of 8-10 seconds at faster than race pace in the last 5 minutes.
Group B - hill drills followed by 45-60 minutes at a low to moderate intensity. Site of this run TBA but likely will be an out and back along one of the aqueducts, perhaps the Getchell trail if time permits.
Wed 11/4 - Group A - 10 minute warmup, 8 laps of alternating 200 meters at faster than race pace with 200 meters slower than race pace, 10 minute cool down. Ideally, the faster 200 meter segments will be on average 10-12 seconds faster than the slower ones. Check with me for what kind of time goal you should be aiming for.
Group B - 40 minutes at a moderate intensity. 4-5 pickups of 8-10 seconds at faster than race pace in the last 5 minutes.
Thu 11/5 - Group A - Same as Tuesday without the hill drills
Group B - 10 minute warmup, 9-7-5-3-1 minute pickups starting at 70-75% and progressing through to 90-95% by the last repeat of one minute, 10 minute cool down. Recovery between repeats of 5-4-3-2 minutes. As written this workout will take 59 minutes to complete from the moment you begin your warmup jog.
Coach Lehmann won't be able to make it to practice today, you will need to collectively run the warmup routine yourselves today!
Fri 11/6 - 25-35 minutes with core circuit and 4x100m at race pace mixed in.
Sat 11/7 - Group A - MSTCA Frank Mooney Invite @Wrentham Developmental Center. More info forthcoming in a separate post, but know that the first race for small schools starts at 12:15 and the bus will be leaving WHS at 10:15.
Group B - 60-70 minutes starting out at a low intensity and gradually ratcheting it up to 80% or so for the last 5-10 minutes of the run.
Sun 11/8 - off
Group A boys - Ahearne, Brewton, D. Comettant, Goren, J. Kunen, Pachter, Stafford, Wang, Zhu
Group A Girls - Adelman, Walsh
Group B boys - Chan, Chase, Kay, Last, Luo
Group B girls - A. Kunen, Lorenc, McCarthy, McNamara, Mishara, Sheffres, Tully
Everyone will do the same workout on Monday and Friday, other than that there will be separate workouts. For the people racing this weekend, this week is about tapering down to the race; for those not racing this Saturday, the focus is on putting in two quality sessions on Monday and Thursday with a longer run Saturday that includes some progression to the pace.
Finally, note that with the end of Daylight Savings Time, darkness will be descending by 5 PM. Nearly all runs will be short enough that being out in the dark shouldn’t be an issue, but take special care to stay either on the sidewalk or well off the shoulder facing traffic if on a road that has no sidewalk. Be careful when crossing streets—in particular, Old Connecticut Path where it passes by the school. There is a crosswalk with pedestrian signal and it will be used from here on out instead of jaywalking to get to the sidewalk on the other side.
Mon 11/2 - 10-15 minute warmup, 4 or 5 sets of long rep/short rest/short rep/short rest, 10-15 minute cool down. These repeats will be done on the “north loop” of the course which is the loop that marks the start and end of it. Basically you’ll be running at a threshold pace for approx. 700 meters, then jogging the next 150m or so as recovery, then running the next 200m or so at race pace with another jog recovery after that.
Tue 11/3 - Group A - hill drills followed by 30 minutes at a low to moderate intensity. 4-5 pickups of 8-10 seconds at faster than race pace in the last 5 minutes.
Group B - hill drills followed by 45-60 minutes at a low to moderate intensity. Site of this run TBA but likely will be an out and back along one of the aqueducts, perhaps the Getchell trail if time permits.
Wed 11/4 - Group A - 10 minute warmup, 8 laps of alternating 200 meters at faster than race pace with 200 meters slower than race pace, 10 minute cool down. Ideally, the faster 200 meter segments will be on average 10-12 seconds faster than the slower ones. Check with me for what kind of time goal you should be aiming for.
Group B - 40 minutes at a moderate intensity. 4-5 pickups of 8-10 seconds at faster than race pace in the last 5 minutes.
Thu 11/5 - Group A - Same as Tuesday without the hill drills
Group B - 10 minute warmup, 9-7-5-3-1 minute pickups starting at 70-75% and progressing through to 90-95% by the last repeat of one minute, 10 minute cool down. Recovery between repeats of 5-4-3-2 minutes. As written this workout will take 59 minutes to complete from the moment you begin your warmup jog.
Coach Lehmann won't be able to make it to practice today, you will need to collectively run the warmup routine yourselves today!
Fri 11/6 - 25-35 minutes with core circuit and 4x100m at race pace mixed in.
Sat 11/7 - Group A - MSTCA Frank Mooney Invite @Wrentham Developmental Center. More info forthcoming in a separate post, but know that the first race for small schools starts at 12:15 and the bus will be leaving WHS at 10:15.
Group B - 60-70 minutes starting out at a low intensity and gradually ratcheting it up to 80% or so for the last 5-10 minutes of the run.
Sun 11/8 - off
Saturday, October 31, 2015
DCL Championship meet results
official results
mile splits and average pace
Job well done overall. The girls team defeated Bedford, something that didn't happen in head to head competition. Special congratulations to Sarah Tully who earned individual recognition for finishing fourth in the girls varsity race.
mile splits and average pace
Job well done overall. The girls team defeated Bedford, something that didn't happen in head to head competition. Special congratulations to Sarah Tully who earned individual recognition for finishing fourth in the girls varsity race.
Wednesday, October 28, 2015
DCL Championship Meet - 10/30/15
Meet Site: Playstead field, Franklin Park.
Bus Time: The bus will arrive at noon, and after loading our gear we should be on the road by 12:15 at the latest. You'll be dismissed at 11:45.
Meet Schedule and Lineups:
1:00 PM Team Buses arrive and park
1:15 PM Course walk through for those who need it
1:30 PM Coaches Meeting
1:40 PM Volunteer Meeting
2:00 PM JV Girls - S. Comettant, DeRubeis, Freedberg, Kiefer, Mishara, Moran, Provost
2:30 PM Varsity Boys - Chaet, Chan, Chase, Dawson, Kay, Last, Luo
3:00 PM 9th Grade Girls 3K- Adelman, Walsh
3:20 PM 9th Grade Boys 3K- Ahearne, J. Kunen, Stafford, Wang
3:35 PM Varsity Girls - A. Kunen, Lorenc, McCarthy, McNamara, Sheffres, Tully
4:00 PM JV Boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Estrada, Jacobs, Pachter, Pak, Porter, Shapley, Talukdar, Xu, Zhu
4:30 PM Award Presentation
Meet Information:
• Weather forecast: temperatures in the mid-50s with 10-15 mph WNW winds. The wind will have some bite to it. Dress warmly!
• Race protocol:
a. Runners must report to the start line 10 minutes prior to start
b. Runners will be asked to remove sweats 5 minutes prior to start
c. Runners will be warned with one minute prior to start and again at 30 seconds
d. Command for start will be “Runners Set” and then the horn or starters pistol
• Awards will be given to the top 15 finishers in the varsity race, the top 8 JV finishers, and the top 7 9th graders.
• Face paint and hats are not allowed.
• T-shirts will be sold for $15.
• If your name is listed in bold this will be your final meet of the season. Bring an extra change of clothes and after we return to Wayland, you can change out of your uniform in the field house and return it to one of the coaches.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat. Remember, this will be the coldest, windiest meet conditions of the season thus far.
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge). If you're running in the girls JV or boys varsity race and you have third lunch on Friday, let me know so we can discuss how much to eat at lunch. If you're running in a later race, bring a snack to have on the bus or when we first arrive at the park to tide you over until your race.
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
Information for Parents:
• The course starts and finishes between White Stadium and Pierpont Road, just north of the zoo. Parking is available at the corner of Pierpont and Circuit Drive, as well as at other lots on Circuit Drive and along the side of Circuit drive as well. While there is parking along Pierpont right next to the zoo, it's doubtful these spaces will be open to the public and if they are they'll fill up first.
• The race can be seen multiple times from the small rise just beyond the finish line. Binoculars come in handy when viewing the racers from the other side of the field.
• We hope to be back at WHS between 6 and 6:30 at the latest.
Bus Time: The bus will arrive at noon, and after loading our gear we should be on the road by 12:15 at the latest. You'll be dismissed at 11:45.
Meet Schedule and Lineups:
1:00 PM Team Buses arrive and park
1:15 PM Course walk through for those who need it
1:30 PM Coaches Meeting
1:40 PM Volunteer Meeting
2:00 PM JV Girls - S. Comettant, DeRubeis, Freedberg, Kiefer, Mishara, Moran, Provost
2:30 PM Varsity Boys - Chaet, Chan, Chase, Dawson, Kay, Last, Luo
3:00 PM 9th Grade Girls 3K- Adelman, Walsh
3:20 PM 9th Grade Boys 3K- Ahearne, J. Kunen, Stafford, Wang
3:35 PM Varsity Girls - A. Kunen, Lorenc, McCarthy, McNamara, Sheffres, Tully
4:00 PM JV Boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Estrada, Jacobs, Pachter, Pak, Porter, Shapley, Talukdar, Xu, Zhu
4:30 PM Award Presentation
Meet Information:
• Weather forecast: temperatures in the mid-50s with 10-15 mph WNW winds. The wind will have some bite to it. Dress warmly!
• Race protocol:
a. Runners must report to the start line 10 minutes prior to start
b. Runners will be asked to remove sweats 5 minutes prior to start
c. Runners will be warned with one minute prior to start and again at 30 seconds
d. Command for start will be “Runners Set” and then the horn or starters pistol
• Awards will be given to the top 15 finishers in the varsity race, the top 8 JV finishers, and the top 7 9th graders.
• Face paint and hats are not allowed.
• T-shirts will be sold for $15.
• If your name is listed in bold this will be your final meet of the season. Bring an extra change of clothes and after we return to Wayland, you can change out of your uniform in the field house and return it to one of the coaches.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat. Remember, this will be the coldest, windiest meet conditions of the season thus far.
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge). If you're running in the girls JV or boys varsity race and you have third lunch on Friday, let me know so we can discuss how much to eat at lunch. If you're running in a later race, bring a snack to have on the bus or when we first arrive at the park to tide you over until your race.
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
Information for Parents:
• The course starts and finishes between White Stadium and Pierpont Road, just north of the zoo. Parking is available at the corner of Pierpont and Circuit Drive, as well as at other lots on Circuit Drive and along the side of Circuit drive as well. While there is parking along Pierpont right next to the zoo, it's doubtful these spaces will be open to the public and if they are they'll fill up first.
• The race can be seen multiple times from the small rise just beyond the finish line. Binoculars come in handy when viewing the racers from the other side of the field.
• We hope to be back at WHS between 6 and 6:30 at the latest.
Sunday, October 25, 2015
Week 9 Training Plan - 10/26-11/1
This week marks the beginning of our post-season, with the DCL Championship meet on Friday. The training volume will tick back up for some, while for others this week marks the end of the season. In fact, the meet this Friday will be the final race that will have full participation. If the DCL Championship is your final race of the season, make sure you hand in your uniform upon our return to Wayland from Franklin Park.
Mon 10/26 - 50-75 minutes at a moderate intensity (average intensity 5-6). Throw in 4 short (10-15 second) pickups on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 10/27 - Warmup 10 minutes, 3x 30 second hill repeats followed by a 2 minute break then 10-12 minutes at an 80-85% intensity, another 2 minute break and finally 3 more 30 second hills. The hills are meant to be at a high intensity, i.e. race pace or faster. The sustained bit in the middle is somewhat slower but still of decent quality. "Uncomfortably sustainable" is a good description. Team picture is today, bring your uniform.
Wed 10/28 - hill drills followed by 30-45 minutes at a low to moderate intensity (3 to 5).
Thu 10/29 - 25-30 minutes at a moderate intensity (5-7). Mini core circuit afterward with 100 meter runs at race pace between each set of drills. Today the results of karaoke contest voting will be revealed.
Fri 10/30 - DCL Championship Meet, plus warmup and cool down. Our third and final visit to Franklin Park this season. More information will be forthcoming in a subsequent post, but for now hear in mind that with the first race scheduled for 2 PM, you'll be dismissed early from school.
Sat 10/31 - off
Sun 11/1 - For those still competing, same as Wednesday.
Mon 10/26 - 50-75 minutes at a moderate intensity (average intensity 5-6). Throw in 4 short (10-15 second) pickups on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 10/27 - Warmup 10 minutes, 3x 30 second hill repeats followed by a 2 minute break then 10-12 minutes at an 80-85% intensity, another 2 minute break and finally 3 more 30 second hills. The hills are meant to be at a high intensity, i.e. race pace or faster. The sustained bit in the middle is somewhat slower but still of decent quality. "Uncomfortably sustainable" is a good description. Team picture is today, bring your uniform.
Wed 10/28 - hill drills followed by 30-45 minutes at a low to moderate intensity (3 to 5).
Thu 10/29 - 25-30 minutes at a moderate intensity (5-7). Mini core circuit afterward with 100 meter runs at race pace between each set of drills. Today the results of karaoke contest voting will be revealed.
Fri 10/30 - DCL Championship Meet, plus warmup and cool down. Our third and final visit to Franklin Park this season. More information will be forthcoming in a subsequent post, but for now hear in mind that with the first race scheduled for 2 PM, you'll be dismissed early from school.
Sat 10/31 - off
Sun 11/1 - For those still competing, same as Wednesday.
Twilight Invitational results and karaoke contest poll
Overall results of the meet (scroll down)
Splits
and last but not least...
vote for the best karaoke performances
(please, one vote per person)
Some exciting (and fast) races on the only course I can think of that passes through a barn.
UPDATE: There is in fact another course I can think of that passes through a barn...kind of. It's a race in Italy called "Cinque Mulini" (Five Mills) and as you can see from this video you pass right through a farmhouse...
Splits
and last but not least...
vote for the best karaoke performances
(please, one vote per person)
Some exciting (and fast) races on the only course I can think of that passes through a barn.
UPDATE: There is in fact another course I can think of that passes through a barn...kind of. It's a race in Italy called "Cinque Mulini" (Five Mills) and as you can see from this video you pass right through a farmhouse...
Thursday, October 22, 2015
MSTCA McIntyre Twilight Invitational - 10/24/15
Meet Site: Barnstable County Fairgrounds, 1220 Nathan Ellis Hwy (rt. 151), East Falmouth, MA 02536
Bus Time: 12:45 PM. Arrive at the school a bit before this time so that we can be on the road promptly, it's a long ride!
Meet Schedule and lineups:
3:00 Coed 7th-9th grade B race - n/a
3:20 9th grade boys 2.1 miles (17 minutes) - Ahearne, J, Kunen, Stafford, Wang
3:40 9th grade girls 2.1 miles (19 minutes) - Adelman, Walsh
4:00 10th grade boys (25 minutes) - Chan, Chase, Dawson, Estrada, Goren, Luo, Zhu
4:25 10th grade girls (28 minutes) - none
4:55 Division 1 JV boys -n/a
5:25 Division 2 JV boys (25 minutes) - Brewton, Butler, D. Comettant, Pachter, Porter
5:50 Division 1 JV girls - n/a
6:20 Division 2 JV girls (28 minutes) - DeRubeis, Freedberg, Kiefer, McNamara, Moran
6:50 Division 1 Varsity boys - n/a
7:15 Division 1 Varsity girls - n/a
7:45 Division 2 Varsity boys (22 minutes) - Chaet, Jacobs, Kay, Last
8:10 Division 2 Varsity girls (26 minutes) - Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
The time in parentheses after each race is the cutoff for that race. Athletes who don't make the cutoff won't be recorded in the results.
Meet Information:
• Weather forecast: Temperatures in the mid 50s upon arrival, dropping to the low 50s by 6 PM and into the high 40s by 9 PM. Light winds from the ESE.
• The top 25 finishers in each race win medals, which will be given out in the chute.
• MSTCA will be using Chip timing. Athletes who are not competing and are by the finish line should not be wearing their BIB with tag because it can be picked up by the transmitter. This will cause issues in recording places.
• The course is a loop of just over a mile that's repeated twice for the 9th grade race and three times for all other races. Course map. The course will go through one of the barns (building #11 on the map) this year.
• There will be a karaoke/acapella contest on the bus ride back from the meet. Contact me if you're interested.
Meet helpers:
If you're not entered in any of the races but would like to go to the meet, there are slots open for assisting the coaches and your teammates. Please see me if you're interested in any of the following positions:
•Tent - carry, help set up and break down the tent. Must arrive early enough to get tent out of the storage shed. (2 people)
• Split time recorder - get splits from Coach Mayall and write them down
• Photographer - must have a camera that can take nighttime photos
• Warmup collector - bring a bag to the start line, collect warmup clothes from the people who are about to race, bring the clothes to the tent. Two people needed, one each for boys and girls races.
What to bring (IMPORTANT):
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
• flashlight/headlamp
• DINNER for after your race. We won't be leaving the meet until sometime a bit after 9 PM; dining options on the trip home are few and of low quality. Not to mention if you visit any restaurant near the fairgrounds that's still open, you get to wait in line for a good hour or so with 2 or 3 other teams that have also just left the meet. Long story short we won't be stopping for food on the trip back to Wayland! There is food for sale at the meet if that's your type of thing; otherwise I'd recommend preparing something in advance and bringing it with you in a small cooler or lunch bag.
Information for Parents:
• Parking costs $5 per carload, carpooling is suggested. With literally thousands of athletes entered parking will likely become scarce.
• There's also an admission fee to enter the fairgrounds; $3 per adult, $5 per couple, $2 for children.
• Dogs and grills are prohibited.
• The area near and next to the start/finish line area is the best area to watch the race.
Bus Time: 12:45 PM. Arrive at the school a bit before this time so that we can be on the road promptly, it's a long ride!
Meet Schedule and lineups:
3:00 Coed 7th-9th grade B race - n/a
3:20 9th grade boys 2.1 miles (17 minutes) - Ahearne, J, Kunen, Stafford, Wang
3:40 9th grade girls 2.1 miles (19 minutes) - Adelman, Walsh
4:00 10th grade boys (25 minutes) - Chan, Chase, Dawson, Estrada, Goren, Luo, Zhu
4:25 10th grade girls (28 minutes) - none
4:55 Division 1 JV boys -n/a
5:25 Division 2 JV boys (25 minutes) - Brewton, Butler, D. Comettant, Pachter, Porter
5:50 Division 1 JV girls - n/a
6:20 Division 2 JV girls (28 minutes) - DeRubeis, Freedberg, Kiefer, McNamara, Moran
6:50 Division 1 Varsity boys - n/a
7:15 Division 1 Varsity girls - n/a
7:45 Division 2 Varsity boys (22 minutes) - Chaet, Jacobs, Kay, Last
8:10 Division 2 Varsity girls (26 minutes) - Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
The time in parentheses after each race is the cutoff for that race. Athletes who don't make the cutoff won't be recorded in the results.
Meet Information:
• Weather forecast: Temperatures in the mid 50s upon arrival, dropping to the low 50s by 6 PM and into the high 40s by 9 PM. Light winds from the ESE.
• The top 25 finishers in each race win medals, which will be given out in the chute.
• MSTCA will be using Chip timing. Athletes who are not competing and are by the finish line should not be wearing their BIB with tag because it can be picked up by the transmitter. This will cause issues in recording places.
• The course is a loop of just over a mile that's repeated twice for the 9th grade race and three times for all other races. Course map. The course will go through one of the barns (building #11 on the map) this year.
• There will be a karaoke/acapella contest on the bus ride back from the meet. Contact me if you're interested.
Meet helpers:
If you're not entered in any of the races but would like to go to the meet, there are slots open for assisting the coaches and your teammates. Please see me if you're interested in any of the following positions:
•Tent - carry, help set up and break down the tent. Must arrive early enough to get tent out of the storage shed. (2 people)
• Split time recorder - get splits from Coach Mayall and write them down
• Photographer - must have a camera that can take nighttime photos
• Warmup collector - bring a bag to the start line, collect warmup clothes from the people who are about to race, bring the clothes to the tent. Two people needed, one each for boys and girls races.
What to bring (IMPORTANT):
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
• flashlight/headlamp
• DINNER for after your race. We won't be leaving the meet until sometime a bit after 9 PM; dining options on the trip home are few and of low quality. Not to mention if you visit any restaurant near the fairgrounds that's still open, you get to wait in line for a good hour or so with 2 or 3 other teams that have also just left the meet. Long story short we won't be stopping for food on the trip back to Wayland! There is food for sale at the meet if that's your type of thing; otherwise I'd recommend preparing something in advance and bringing it with you in a small cooler or lunch bag.
Information for Parents:
• Parking costs $5 per carload, carpooling is suggested. With literally thousands of athletes entered parking will likely become scarce.
• There's also an admission fee to enter the fairgrounds; $3 per adult, $5 per couple, $2 for children.
• Dogs and grills are prohibited.
• The area near and next to the start/finish line area is the best area to watch the race.
Wednesday, October 21, 2015
Dual Meet #4 results
Splits from today's meet can be seen here. Both teams scored a victory over Waltham in convincing fashion, the boys by a score of 18-40 and the girls 21-36.
Tuesday, October 20, 2015
Dual Meet #4 home vs. Newton South, Waltham - 10/21/15
Meet Site: Wayland High School
• First race 4 PM unless you hear different from me; ideally no later than 4:15
• Athletes should arrive no later than 3 PM; depending on when you race, you can either begin warming up or help set up the course
Order of races and lineups as follows:
Boys varsity - Ahearne, Chan, Chase, Dawson, Estrada, Jacobs, Kay, J. Kunen, Last, Luo, Pachter, Zhu
Girls race - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, A. Kunen, McCarthy, McNamara, Mishara, Moran, Sheffres, Tully, Walsh
Boys JV - Alfaro, Bartick, Brewton, Butler, Chaet, D. Comettant, Daley, Goren, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Xu
NOTE: Due to the sun setting just before 6 PM and darkness falling soon after that, the coaches have decided to consolidate the girls races into one race. It will be a large race for a dual meet (somewhere around 60 people, at least half of them from Newton South). Nevertheless, the course can handle this number of athletes. Remember at the XC Festival there were over 200 people racing in the open 5k on a very similar course. We need to start the JV boys race early enough so that the athletes aren't racing in the dark!
Meet Information:
• Weather forecast: Cloudy with temps in the low to mid 50s at race time and a breeze from the ESE. Good conditions for racing but you will want to have warmups to wear before and after your race.
• After your race and before you leave, please return your bib number to one of the coaches.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. You may be asked to help by one of the coaches or one of the captains.
• When the other teams arrive, there'll be a tour of the course. In fact there will likely be separate tours for Waltham and Newton South. You're more than welcome to join the course tour, it's not restricted to the visiting team. If you have any questions about the course it's strongly recommended you tag along with the tour.
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:
• a map of the course can be seen here. 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 race.
• with two teams visiting the races will be on the large side, as noted above. If there are any parents who wouldn't mind serving as course marshals to ensure athletes don't get lost, I'd greatly appreciate it. There are three key spots I have in mind. If interested, you can let me know via e-mail or at the school on Wednesday.
• First race 4 PM unless you hear different from me; ideally no later than 4:15
• Athletes should arrive no later than 3 PM; depending on when you race, you can either begin warming up or help set up the course
Order of races and lineups as follows:
Boys varsity - Ahearne, Chan, Chase, Dawson, Estrada, Jacobs, Kay, J. Kunen, Last, Luo, Pachter, Zhu
Girls race - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, A. Kunen, McCarthy, McNamara, Mishara, Moran, Sheffres, Tully, Walsh
Boys JV - Alfaro, Bartick, Brewton, Butler, Chaet, D. Comettant, Daley, Goren, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Xu
NOTE: Due to the sun setting just before 6 PM and darkness falling soon after that, the coaches have decided to consolidate the girls races into one race. It will be a large race for a dual meet (somewhere around 60 people, at least half of them from Newton South). Nevertheless, the course can handle this number of athletes. Remember at the XC Festival there were over 200 people racing in the open 5k on a very similar course. We need to start the JV boys race early enough so that the athletes aren't racing in the dark!
Meet Information:
• Weather forecast: Cloudy with temps in the low to mid 50s at race time and a breeze from the ESE. Good conditions for racing but you will want to have warmups to wear before and after your race.
• After your race and before you leave, please return your bib number to one of the coaches.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. You may be asked to help by one of the coaches or one of the captains.
• When the other teams arrive, there'll be a tour of the course. In fact there will likely be separate tours for Waltham and Newton South. You're more than welcome to join the course tour, it's not restricted to the visiting team. If you have any questions about the course it's strongly recommended you tag along with the tour.
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:
• a map of the course can be seen here. 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 race.
• with two teams visiting the races will be on the large side, as noted above. If there are any parents who wouldn't mind serving as course marshals to ensure athletes don't get lost, I'd greatly appreciate it. There are three key spots I have in mind. If interested, you can let me know via e-mail or at the school on Wednesday.
Sunday, October 18, 2015
Week 8 Training Plan - 10/19-10/25
This week marks the end of the training pattern we've been in for the past 3 weeks of higher training volume, alternating harder days with easier days. There are also two meets this week, Wednesday on the home course (rescheduled from earlier in the season)and Saturday at the Barnstable County Fairgrounds in Falmouth. Some people will be running in both meets, others just on Wednesday. As we get deeper into the season, remember that temperatures are cooling off and be sure to dress accordingly--particularly on meet days when you'll be spending more time outside.
Mon 10/19 - 10-15 minute warmup jog, hill repeats on the home course, 10-15 minute cool down jog. The stretch we'll be running today incorporates the hill near the end of the race, then back down, than across to the base of the hill again. The number of repeats will vary depending on the person, but will likely fall in the range of 5 to 8 It's key to approach this workout with patience, holding something in reserve at the start and picking it up as the workout goes along.
Tue 10/20 - hill drills followed by 30-45 minutes at a moderate intensity (4-6) including 4x100m run outs at race pace. The route or loop today is up to you. In addition to the day's run there'll be a discussion of how to approach tomorrow's meet.
Wed 10/21 - Home dual meet vs. Newton South and Waltham. More information will be forthcoming in a subsequent post. Don't forget that the race day protocol includes a cool down jog after your race of 10-20 minutes.
Thu 10/22 - 45-60 minutes at a low to moderate intensity (3-5), out along the Weston aqueduct and Getchell trail. Core circuit after returning from the run. This is what passes for a long run this week.
Fri 10/23 - 30 minutes at a moderate intensity, including 4x 200 meter run outs at race pace with a 200 meter jog recovery. We might end up doing these on the track, stay tuned.
Sat 10/24 - MSTCA Twilight Invitational. Much more info forthcoming in a subsequent post, which you need to read through thoroughly and carefully. This is a popular meet and also a long day, having the right clothes and a meal to eat after your race will be crucial.
Sun 10/25 - off
Mon 10/19 - 10-15 minute warmup jog, hill repeats on the home course, 10-15 minute cool down jog. The stretch we'll be running today incorporates the hill near the end of the race, then back down, than across to the base of the hill again. The number of repeats will vary depending on the person, but will likely fall in the range of 5 to 8 It's key to approach this workout with patience, holding something in reserve at the start and picking it up as the workout goes along.
Tue 10/20 - hill drills followed by 30-45 minutes at a moderate intensity (4-6) including 4x100m run outs at race pace. The route or loop today is up to you. In addition to the day's run there'll be a discussion of how to approach tomorrow's meet.
Wed 10/21 - Home dual meet vs. Newton South and Waltham. More information will be forthcoming in a subsequent post. Don't forget that the race day protocol includes a cool down jog after your race of 10-20 minutes.
Thu 10/22 - 45-60 minutes at a low to moderate intensity (3-5), out along the Weston aqueduct and Getchell trail. Core circuit after returning from the run. This is what passes for a long run this week.
Fri 10/23 - 30 minutes at a moderate intensity, including 4x 200 meter run outs at race pace with a 200 meter jog recovery. We might end up doing these on the track, stay tuned.
Sat 10/24 - MSTCA Twilight Invitational. Much more info forthcoming in a subsequent post, which you need to read through thoroughly and carefully. This is a popular meet and also a long day, having the right clothes and a meal to eat after your race will be crucial.
Sun 10/25 - off
Tuesday, October 13, 2015
Dual Meet #3 vs. Boston Latin at Franklin Park - 10/14/15
Meet Site: Playstead Field at Franklin Park, Boston.
Bus Time: 2:15 PM, note the bus time
First race 4 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: partly cloudy, temperatures in the mid 60s with west 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.
• 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 either Coach Lehmann or me know.
Bus Time: 2:15 PM, note the bus time
First race 4 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: partly cloudy, temperatures in the mid 60s with west 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.
• 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 either Coach Lehmann or me know.
Friday, October 9, 2015
Week 7 Training Plan - 10/12-10/18
This week we continue the pattern of harder more intense running on Monday, Wednesday and Friday interspersed with easier days on Tuesday, Thursday and Saturday. In fact this will be the final week of this pattern before the schedule turns toward the end of the dual meet season and championship meets in the near future. Thus far people have held up well on the whole to the heavier training load of the past two weeks; don't be surprised if you feel a bit tired this week from the cumulative effect of all that work combined with this week's efforts. Finally, please note that Monday's workout is an important one; if you're out of town my hope is you can get it done on your own using a local running track.
• Monday 10/12 - 10-15 minute warmup, alternating between faster and slower 800s for 3 or 4 miles, 10-15 minute cool down. The workout today is a continuous effort, ideally run on a track so you can gauge your pace because pace is important. The plan is to run the first 800m (2 laps) at a speed that's 30-40 seconds per mile slower than your race pace, then the next 800m at race pace. For example, a runner whose race pace is 6 minutes per mile would run the slower 800s in 3:15-3:20 and the faster 800s in 3 minutes. Repeat this pattern, without stopping, until you've covered at least 3 miles (12 laps) or even 4 (16 laps). To determine your current race pace, use the results of last week's dual meet; if you mistakenly went off course last week, let me know and we'll figure out the appropriate pace for you. While we don't ordinarily do longer workouts like this on the track I feel the benefits gained from this particular session are worth getting on the track. Practice today will be at 9 AM at the high school; if you're in town the expectation is that you'll be there.
• Tuesday 10/13 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.
• Wednesday 10/14 - Dual Meet #3 vs. Boston Latin at Franklin Park. More info on this meet in a forthcoming post, but it's worth noting here that the bus will be leaving at 2:15 instead of the usual 2:30 for a weekday meet.
• Thursday 10/15 - 45-60 minutes at a low to moderate intensity (3-5) out and back along the Hultman aqueduct followed by the core circuit. If you're interested, there's a loop trail squeezed between the aqueduct and route 30 beyond Rice Road; this is the Loker Conservation Area trail, and a map is included in the maps sidebar on the right. Finding the trail from the aqueduct can be a little tricky but it's a nice loop with varied terrain.
• Friday 10/16 - 10 minute warmup, 24 or 27 minutes at or close to aerobic threshold pace, 10 minute cool down. This is a repeat of the workout we did two weeks ago around the flatter parts of the home course. The run is continuous but divided into thirds, with the first third at about 75% effort, the middle third at 80%, and the final third at 85%.
• Saturday 10/17 - 50-80 minutes at a low to moderate intensity (3-5). There will be an optional practice at Lincoln at 9 AM for those interested.
• Sunday 10/18 - off.
• Monday 10/12 - 10-15 minute warmup, alternating between faster and slower 800s for 3 or 4 miles, 10-15 minute cool down. The workout today is a continuous effort, ideally run on a track so you can gauge your pace because pace is important. The plan is to run the first 800m (2 laps) at a speed that's 30-40 seconds per mile slower than your race pace, then the next 800m at race pace. For example, a runner whose race pace is 6 minutes per mile would run the slower 800s in 3:15-3:20 and the faster 800s in 3 minutes. Repeat this pattern, without stopping, until you've covered at least 3 miles (12 laps) or even 4 (16 laps). To determine your current race pace, use the results of last week's dual meet; if you mistakenly went off course last week, let me know and we'll figure out the appropriate pace for you. While we don't ordinarily do longer workouts like this on the track I feel the benefits gained from this particular session are worth getting on the track. Practice today will be at 9 AM at the high school; if you're in town the expectation is that you'll be there.
• Tuesday 10/13 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.
• Wednesday 10/14 - Dual Meet #3 vs. Boston Latin at Franklin Park. More info on this meet in a forthcoming post, but it's worth noting here that the bus will be leaving at 2:15 instead of the usual 2:30 for a weekday meet.
• Thursday 10/15 - 45-60 minutes at a low to moderate intensity (3-5) out and back along the Hultman aqueduct followed by the core circuit. If you're interested, there's a loop trail squeezed between the aqueduct and route 30 beyond Rice Road; this is the Loker Conservation Area trail, and a map is included in the maps sidebar on the right. Finding the trail from the aqueduct can be a little tricky but it's a nice loop with varied terrain.
• Friday 10/16 - 10 minute warmup, 24 or 27 minutes at or close to aerobic threshold pace, 10 minute cool down. This is a repeat of the workout we did two weeks ago around the flatter parts of the home course. The run is continuous but divided into thirds, with the first third at about 75% effort, the middle third at 80%, and the final third at 85%.
• Saturday 10/17 - 50-80 minutes at a low to moderate intensity (3-5). There will be an optional practice at Lincoln at 9 AM for those interested.
• Sunday 10/18 - off.
Tuesday, October 6, 2015
Dual Meet #2 vs. Weston and Concord-Carlisle - 10/7/15
Meet Site: Weston High School, 444 Wellesley St. Weston MA
Bus Time: 2:30
Start Time: First race will be 4:00 at the earliest and more likely closer to 4:15. Races will go off roughly every half hour.
With three teams in attendance, there will be separate JV races. Order of races is as follows:
• JV girls - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, McNamara, Moran, Walsh
• Varsity boys - Ahearne, Chaet, Chan, Chase, Dawson, Estrada, Jacobs, Kay, Last, Luo
• Varsity girls - A. Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
• JV boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Goren, J. Kunen, Pachter, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Zhu
Meet Information:
• Weather forecast: temperatures in the high 60s, clear with light winds from the NW. Favorable conditions for sure, still you should bring warmup clothes to wear before and after your race.
• You'll need to wear your assigned DCL bib number for this race; afterward, please return it to one of the coaches for future use.
• This is a "double dual" meet in that there are three teams contesting three separate dual meets: Wayland vs. Weston, Wayland vs. Concord-Carlisle, and Weston vs. Concord-Carlisle.
• The Weston course is a 5k layout around the edges of their athletic fields, with the finish line on the track. Pay attention during the course tour to the areas of the course that were included to disrupt what is otherwise a rhythm course, a "grass track meet."
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
Information for Parents:
• The start and finish lines are within 100 meters of each other, with the finish line on the track. Standing near the starting line it's possible to watch the runners go by four times between the start and finish.
Bus Time: 2:30
Start Time: First race will be 4:00 at the earliest and more likely closer to 4:15. Races will go off roughly every half hour.
With three teams in attendance, there will be separate JV races. Order of races is as follows:
• JV girls - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, McNamara, Moran, Walsh
• Varsity boys - Ahearne, Chaet, Chan, Chase, Dawson, Estrada, Jacobs, Kay, Last, Luo
• Varsity girls - A. Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
• JV boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Goren, J. Kunen, Pachter, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Zhu
Meet Information:
• Weather forecast: temperatures in the high 60s, clear with light winds from the NW. Favorable conditions for sure, still you should bring warmup clothes to wear before and after your race.
• You'll need to wear your assigned DCL bib number for this race; afterward, please return it to one of the coaches for future use.
• This is a "double dual" meet in that there are three teams contesting three separate dual meets: Wayland vs. Weston, Wayland vs. Concord-Carlisle, and Weston vs. Concord-Carlisle.
• The Weston course is a 5k layout around the edges of their athletic fields, with the finish line on the track. Pay attention during the course tour to the areas of the course that were included to disrupt what is otherwise a rhythm course, a "grass track meet."
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
Information for Parents:
• The start and finish lines are within 100 meters of each other, with the finish line on the track. Standing near the starting line it's possible to watch the runners go by four times between the start and finish.
Monday, October 5, 2015
XC Festival volunteer opportunities
The
Wayland XC Festival is this Sunday, October 11th.
Schedule of Races:
• 9:30
3k for 11-14
• 10:00
3k 10 and under
• 10:30
5k open
The
number of slots left for a certain job is shown in parentheses. The slots will
be filled on a first come, first serve basis so let me know BY E-MAIL what job
you'd like to do.
Registration - Talia Hoopes, Sarah Tully, Maddie Moran
Provide assistance at the registration table
– helping people sign in, providing numbers, handing out race bags, etc.
Need to arrive at 8 AM; done by 10:20
Need to arrive at 8 AM; done by 10:20
Parking - Allie Kunen, Emily Pineault, Sophie Mishara, Coach Lehmann
Provide
assistance in the parking lot. If the main lot fills you can park cars in
the pool lot. And if that lot fills you can park cars in the basketball
court lot and in the grass along the road.
Arrive at 7:30, done by 9:30.
Sweep Jett Chan, Trevor Chase, Dan Pachter
Follow
behind the last participant on the course for each race – make sure no one is
left behind or gets lost. Arrive at least 30 minutes before the start time
of the race you’re sweeping.
Course Marshals (3):
Must
arrive by 9 AM, done at 11.
Course Marshal #1 - Rachel Lorenc
You will
be stationed at the starting line of the high school course.
3K RACES
For the
3k races, you will be stationed near the starting line of your course.
The runners will start close by and run directly across the practice field
toward the goal posts.
When the
runners return, they will run past the starting line and proceed through the
gate and onto the track. Direct the runners through the gate.
5K RACE
The race
starts at the goal posts on the practice field and proceeds across the field
and up the hill in the same direction as your course.
When the
runners come back they will come down the hill beside the baseball diamond just
like your course. But they do not finish where your course
finishes. They continue through the gate and onto the track. Direct
the runners through the gate.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #2 - David Ahearne
You will
be stationed at the back of the practice field, just before the course enters
the trees behind the scoreboard.
3K RACES
The
runners start near the start of your course, but they run in the opposite
direction. They run directly toward the goal posts on the practice
field.
When the
runners come by direct them to continue onto the trail that goes behind the
scoreboard.
When the
runners return, direct them back toward the starting line. They will run
past the starting line and onto the track.
5K RACE
The race
starts at the goal posts on the practice field and proceeds across the field
and up the hill in the same direction as your course.
When the
runners come by direct them to continue onto the trail that goes behind the
scoreboard. The runners return on the same trail and run the
perimeter of the practice field in reverse.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #3 - Devin Comettant
You will
be stationed at the end of the trail behind the stadium where it meets the JV
soccer field.
3K RACES
Direct
the runners to turn left and run along the edge of the soccer
field toward the gate behind the tennis courts. On their return, the
runners follow the same path in the opposite direction. Direct the
runners to turn right back onto the trail behind the stadium.
5K RACES
Direct
the runners to turn right and run the perimeter of the soccer
field. On their return, the runners follow the same path in the opposite
direction. Direct the runners to turn left back onto the trail behind the
stadium.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #4 - Andy Wang
You
will be stationed on the gravel road below Bennett Field, where the high school
course turns left. You will provide one mile split times for the 5k race,
so you need a watch.
3K RACES
Direct
the runners to go straight up the hill. You will not provide
times for the 3k races. When the runners return, direct them on down the
hill.
5K RACES
The one
mile mark of the 5k race is just after the left turn below Bennett Field.
A sign will to indicate where the one mile mark is.
Provide
split times loudly and clearly as the runners pass. You need to watch for
the start of the 5k race to start your watch. If you stand near the
starting line of your high school course, you will be able to see and hear the
start. Then you can jog back to your station.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #5
You will
be stationed at the top of the gravel road where your high school course takes
a hard left as you come down off the aqueduct to run along the top of the sand
pits.
3K RACES
Unlike
your high school course, the 3k course comes up the gravel road and
turns right to run along the top of the sand pits. Direct the runners to
turn right.
5K RACES
As with
your high school course, the 5k course comes down off the aqueduct and takes a
hard left to run along the top of the sand pits. Direct the runners to
turn left here.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #6
You will
be stationed on the gravel road in the sand pits. You will provide one
mile split times for the 3k races, so you need a watch.
3K RACES
The one
mile mark of the 3k races is on the gravel road in the sand pits. A sign
will indicate where the one mile mark is.
Provide
split times loudly and clearly as the runners pass. You need to watch for
the start of the 3k race to start your watch. If you stand near the
starting line of your high school course, you will be able to see and hear the
start. Then you can jog back to your station.
5K RACES
Direct
the runners to continue up the gravel road.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #7
You will
be stationed close to the beginning of the gravel road that goes up to the sand
pits. You will provide two mile split times for the 5k race, so you
need a watch.
3K RACES
Direct
the runners to continue up onto the gravel road.
5K RACES
The two
mile mark of the 5k races is on the paved road just before it turns to
gravel. A sign will indicate where the two mile mark is.
Provide
split times loudly and clearly as the runners pass. You need to watch for
the start of the 5k race to start your watch. If you stand near the
starting line of your high school course, you will be able to see and hear the
start. Then you can jog back to your station.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #8 - Abby McCarthy
You will
be stationed behind the tennis courts. As the runners return from their
loop through the sand pits they will take different routes around the JV soccer
field.
3K RACES
Like
your high school course, the 3k course goes down the right side of the JV
soccer field. Make sure that the runners stay to the right.
5K RACES
Unlike
your high school course, the 5k course goes to the left around the perimeter of
the JV soccer field. Make sure the runners stay to the left.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Water Stop (1 - Lauren McNamara, Alex Zhu, Zhenyang Luo, Vincent Pak)
You will
be stationed at the table behind the tennis courts.
Have a
lot of cups already filled before the runners start coming
by.
Spread
out so runners can access water easily.
Clean up
cups and fill new water cups before runners return for 2nd pass
Be
encouraging to the runners!
Arrive
by 9 AM, done at 11.
Finish Chute (2 - Addison Kay, Henry Stafford)
We need
to have four people helping people move through the finish chute; two people on
each side of the chute. Encourage the runners to keep moving
through the chute.
Arrive
by 9:15 AM, done at 11:30
Finish Line (2 - Emma Kiefer, Taylor DeRubeis)
We need
to have two sets of people recording the numbers of the runners as they
finish. Position yourselves at the end of the chute. One person
calls out the numbers of the runners and the other person records the numbers.
Arrive
by 9:15 AM, done at 11:30
Photographer - Shaelee Comettant
Take
lots of pictures of the runners, especially during the races.
Also take
pictures of the sponsors.
Need to
bring a camera.
Arrive
by 9, done by noon.
Field House Assistant (3)
Direct
athletes to the bathrooms
Notify
race director if more toilet paper is needed or of any issues
Arrive
by 8:30, done by 11.
Course Cleanup (6)
After
the races are over, go around the course to pick up flags, signs and
cones. Also help with cleaning up the registration area.
Arrive
by 10, leave around noon.
Finish Line Water Lori Cheris, Logan Dawson, Thomas Daley, Yaniv Goren
Fill
cups with water
Hand out
juice boxes
Keep
finish line area clean of debris
Arrive
by 9, done by 11:30.
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