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
Monday, November 12, 2018
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, 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 wet and windy 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
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, 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 wet and windy 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.
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
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
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.
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
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
Tuesday, October 23, 2018
DCL Championship Meet Results
On a day that featured periods of heavy rain, mud underfoot, and finally a double rainbow (its meaning remains unknown) the DCL Championship was held at Franklin Park in Boston. On the same course that we visited three weeks ago many WHS runners showed notable improvements. Special recognition goes to McKenna Kelemanik who capped off a successful season within the DCL by cracking the top 10 with her 9th place finish.
Results of the meet:
JV boys
Varsity girls
9th grade race
Varsity boys
JV girls
splits for WHS athletes
WHS athletes at Franklin Park 1997-present
A link to the voting for the Golden Microphone karaoke contest can be found here. Voting is open until noon Friday, results will be announced at Friday's practice. As always, one vote per person.
Results of the meet:
JV boys
Varsity girls
9th grade race
Varsity boys
JV girls
splits for WHS athletes
WHS athletes at Franklin Park 1997-present
A link to the voting for the Golden Microphone karaoke contest can be found here. Voting is open until noon Friday, results will be announced at Friday's practice. As always, one vote per person.
Monday, October 22, 2018
DCL Championship Meet: 10/23/18
Meet Site: Playstead field, Franklin Park.
Bus Time: You'll be dismissed at 11:45 and after loading our gear we should be on the road by 12:15 at the latest. The bus should be at the curb waiting for us by noon.
NOTE: Only those listed below in the lineups are on the dismissal list that was submitted to the Athletic Director. If you're not listed below in the lineup you must remain in school for the afternoon blocks or be marked absent from those classes.
Meet Schedule and Lineups:
1:00 PM Team Buses arrive and park
1:20 PM Course walk through for those who need it
1:30 PM Coaches Meeting
1:40 PM Volunteer Meeting
2:00 PM JV Boys - Cerrato, Dines, Dussault, Gehring, Hess, Homyak, B. Levin, S. Levin, M. Liu, Marto, McGonagle, Nagalingam, Puckett, Zhao
2:30 PM Varsity Girls - Javed, Kelemanik, Korzeniowski, C. Matta, Walsh
2:50 PM 9th Grade Girls and Boys 3K- Grava, Han, Kim, Bonner, Francis, D. Liu
3:20 PM Varsity Boys - Ahearne, Bonanno, Chen, Duffy, Goode, Li, Troost
3:50 PM JV Girls - Wu
4:15 PM Award Presentation
Meet Information:
• Weather forecast: Cloudy with a 50% chance of rain, temperatures in the mid 50s with ESE winds around 10 mph. Bring adequate clothing for the weather which includes a possibility of rain.
• All races except for the 9th grade race will be run on the 5k course. The 9th grade race will be run on the 3k course which is the first two loops of the 5k without the third loop in the Wilderness.
• 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.
• If this is 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
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival). 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.
• 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.
• We hope to be back at WHS by around 6:30.
Bus Time: You'll be dismissed at 11:45 and after loading our gear we should be on the road by 12:15 at the latest. The bus should be at the curb waiting for us by noon.
NOTE: Only those listed below in the lineups are on the dismissal list that was submitted to the Athletic Director. If you're not listed below in the lineup you must remain in school for the afternoon blocks or be marked absent from those classes.
Meet Schedule and Lineups:
1:00 PM Team Buses arrive and park
1:20 PM Course walk through for those who need it
1:30 PM Coaches Meeting
1:40 PM Volunteer Meeting
2:00 PM JV Boys - Cerrato, Dines, Dussault, Gehring, Hess, Homyak, B. Levin, S. Levin, M. Liu, Marto, McGonagle, Nagalingam, Puckett, Zhao
2:30 PM Varsity Girls - Javed, Kelemanik, Korzeniowski, C. Matta, Walsh
2:50 PM 9th Grade Girls and Boys 3K- Grava, Han, Kim, Bonner, Francis, D. Liu
3:20 PM Varsity Boys - Ahearne, Bonanno, Chen, Duffy, Goode, Li, Troost
3:50 PM JV Girls - Wu
4:15 PM Award Presentation
Meet Information:
• Weather forecast: Cloudy with a 50% chance of rain, temperatures in the mid 50s with ESE winds around 10 mph. Bring adequate clothing for the weather which includes a possibility of rain.
• All races except for the 9th grade race will be run on the 5k course. The 9th grade race will be run on the 3k course which is the first two loops of the 5k without the third loop in the Wilderness.
• 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.
• If this is 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
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival). 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.
• 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.
• We hope to be back at WHS by around 6:30.
Sunday, October 21, 2018
Week 9 Training Plan: 10/22-10/28
Monday 10/22 -Practice 3:15 @WHS. 10 minute warmup followed by 3 sets of
short repeats on teh aqueduct. 10 minute cooldown.
Tuesday 10/23 - DCL Championship Meet at Franklin Park. More information on this meet will be forthcoming in a subsequent post. Remember that this meet requires early dismissal from school, if you have academic commitments that preclude you from being dismissed early let me know.
Wednesday 10/24 - Practice 3:15 @WHS. 40, 50 or 60 minutes at a mostly easy pace with a slight pickup in pace in the last 10 minutes or so.
Thursday 10/25 -Practice 3:15 @WHS. 10 minute warmup. 4x100 "fresh" effort with 50 meter jog recoveries; 6x200 at mile pace ("intense" effort) with 200 meter recoveries; 4x100 "fresh" effort with 50 meter jog recoveries. 10 minute cooldown.
Friday 10/26 - Practice 3:15 @WHS. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone going to the practice tomorrow at Lincoln will do a 30 or 40 minute run at an easy to moderate intensity.
Saturday 10/27 - Practice 9 AM @Lincoln. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone who did this workout yesterday will do a 30 or 40 minute run at an easy to moderate intensity.
Sunday 10/28 - off
Tuesday 10/23 - DCL Championship Meet at Franklin Park. More information on this meet will be forthcoming in a subsequent post. Remember that this meet requires early dismissal from school, if you have academic commitments that preclude you from being dismissed early let me know.
Wednesday 10/24 - Practice 3:15 @WHS. 40, 50 or 60 minutes at a mostly easy pace with a slight pickup in pace in the last 10 minutes or so.
Thursday 10/25 -Practice 3:15 @WHS. 10 minute warmup. 4x100 "fresh" effort with 50 meter jog recoveries; 6x200 at mile pace ("intense" effort) with 200 meter recoveries; 4x100 "fresh" effort with 50 meter jog recoveries. 10 minute cooldown.
Friday 10/26 - Practice 3:15 @WHS. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone going to the practice tomorrow at Lincoln will do a 30 or 40 minute run at an easy to moderate intensity.
Saturday 10/27 - Practice 9 AM @Lincoln. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone who did this workout yesterday will do a 30 or 40 minute run at an easy to moderate intensity.
Sunday 10/28 - off
Brown University Northeast Cross Country Championship Results
14 WHS athletes traveled out of state for a visit to the flat, fast course at Goddard Park in Warwick RI. It was a very competitive meet with teams from all the New England states plus New York and New Jersey attending. Despite having to deal with some congestion on the course in the first mile, Wayland's runners had a good showing with a strong finish in the final mile or so.
Overall results can be seen here, and splits for WHS athletes can be seen here. Congratulations to Ava Korzeniowski for her medal-winning peformance in the JV girls race.
Overall results can be seen here, and splits for WHS athletes can be seen here. Congratulations to Ava Korzeniowski for her medal-winning peformance in the JV girls race.
Thursday, October 18, 2018
Brown University Northeast Cross Country Championship - 10/20/18
Meet Site: Goddard Park, Warwick RI. Directions are as follows for those driving to the meet:
Bus Times: Both booster buses will be used for this meet. The early bus will leave at 6:45 AM and take all 9th grade runners and the girls running in the JV race. Show up by 6:35 to ensure this bus leaves on time. The later bus will leave at 8:30 and take the boys running the JV race and the boys and girl(s) running the varsity race. Show up by 8:20 to ensure this bus leaves on time.
Order of Events (Wayland is in Division 1 which are the smaller schools by enrollment)
• Weather forecast: overcast, temperatures in the high 50s in the morning rising to the low 60s in the afternoon. SW winds about 15 mph. It will be windy enough that you'll want to have sufficient clothing to stay warm.
• The JV and Varsity races are run on a 5k course which is mostly flat on grass and dirt paths. The course runs very fast. It's quite possible the course isn't quite the advertised length but they're calling it a 5k nonetheless. The freshman races are run on a 4k (2.55 mile course) that covers much of the same ground as the 5k course. See map below:
• After
running your race and catching your breath, be sure to do a thorough
cooldown jog of 15-20 minutes.
• Napping after your race is fine (this applies mainly to the people on the early bus who are racing earlier in the meet). Napping anytime within 2 hours of your scheduled race is a bad idea and should be avoided as it will leave you groggy and listless for the race itself.
• Return time to WHS is approximate, but we hope to be back between 5:30 and 6:00 depending on traffic and what time the first race starts. Both buses will leave together.
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
• lunch
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• blanket or ground cloth
• pillow
• folding chair or camp stool (optional but nice to have)
for parents:
• Parents (and coaches) are asked to stay off the runners' path in the woods.
- Rte 95 South to exit 9 (left hand exit) onto Rte 4 South.
- Immediately exit at Rte 401/East Greenwich.
- Right at light onto Rte 401/Division St.
- One mile curve Right onto First Ave.
- Turn Right at light onto Main St.
- At next light turn Left onto Old Forge Rd.
- Old Forge becomes Ives Rd. One mile to park entrance on left.
Order of Events (Wayland is in Division 1 which are the smaller schools by enrollment)
- 9:20 - Freshman Girls - Grava, Kim, Menyalkin (early bus)
- 9:45 - Freshman Boys - Bonner, Francis, D. Liu (early bus)
- 10:10 - JV Girls Division 1 - Hoopes, Korzeniowski (early bus)
- 10:40 - JV Girls Division 2 - none
- 11:10 - JV Boys Division 1 - Hess, Marto, McGonagle, Reese (later bus)
- 11:35 - JV Boys Division 2 - none
- 12:20 - Championship Girls Race - none
- 12:45 - Championship Boys Race - none
- 1:10 - Varsity Girls Division 2 - none
- 1:40 - Varsity Girls Division 1 - Kelemanik (later bus)
- 2:10 - Varsity Boys Division 2 - none
- 2:40 - Varsity Boys Division 1 - Ahearne, Bonanno, Duffy, Goode, Li (later bus)
• Weather forecast: overcast, temperatures in the high 50s in the morning rising to the low 60s in the afternoon. SW winds about 15 mph. It will be windy enough that you'll want to have sufficient clothing to stay warm.
• The JV and Varsity races are run on a 5k course which is mostly flat on grass and dirt paths. The course runs very fast. It's quite possible the course isn't quite the advertised length but they're calling it a 5k nonetheless. The freshman races are run on a 4k (2.55 mile course) that covers much of the same ground as the 5k course. See map below:
• Napping after your race is fine (this applies mainly to the people on the early bus who are racing earlier in the meet). Napping anytime within 2 hours of your scheduled race is a bad idea and should be avoided as it will leave you groggy and listless for the race itself.
• Return time to WHS is approximate, but we hope to be back between 5:30 and 6:00 depending on traffic and what time the first race starts. Both buses will leave together.
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
• lunch
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• blanket or ground cloth
• pillow
• folding chair or camp stool (optional but nice to have)
for parents:
• Parents (and coaches) are asked to stay off the runners' path in the woods.
Sunday, October 14, 2018
Week 8 Training Plan: 10/15-10/21
Monday 10/15 -Practice 3:15 @WHS. 15 minute warmup followed by 3 sets of (3 minutes, 90 seconds, 90 seconds) with equal time recovery after each rep. This means 3 minutes recovery after the 3 minute rep and 90 seconds recovery after each 90 second rep. The 3 minute reps should be at around race pace, while the 90 second reps should be faster than race pace. For those that have run track, the 90 second reps should be at 2 mile race pace, which of course is faster than one's race pace for a cross country course of 2.7 to 3.1 miles. 4.5 minute recoveries between sets. 15 minute cooldown.
Tuesday 10/16 - Practice 3:15 @WHS. 45-50, 55-60, or 65-70 minutes at a mostly easy pace until the last 5-10 minutes which should be at a moderate pace.
Wednesday 10/17 - Practice 3:15 @WHS. 30, 40, or 50 minutes with hill drills, most likely on on Wallace Road.
Thursday 10/18 -Practice 3:15 @WHS. 15 minute warmup followed by multiple sets of repeats on top of the aqueduct. 15 minute cooldown.
Friday 10/19 - Practice 3:15 @WHS. 30 minutes at an easy pace with 5 pickups of 10-12 seconds in the second half of the run.
Saturday 10/20 - Brown Northeast Invitational. More information will be forthcoming on this meet in a subsequent post. Those not racing today should do a 48 minute progression run with the following breakdown: first 16 minutes at an easy conversational pace, then the next 12 pace at a moderate but still controlled pace ("fresh" if you were doing repeats on top of the aqueduct). Then 12 minutes at an uncomfortably sustainable pace ("good"), followed by 8 minutes at the easy pace again. Finish off with 5x10 second runs at 90% effort ("hard").
Sunday 10/21 - off
Tuesday 10/16 - Practice 3:15 @WHS. 45-50, 55-60, or 65-70 minutes at a mostly easy pace until the last 5-10 minutes which should be at a moderate pace.
Wednesday 10/17 - Practice 3:15 @WHS. 30, 40, or 50 minutes with hill drills, most likely on on Wallace Road.
Thursday 10/18 -Practice 3:15 @WHS. 15 minute warmup followed by multiple sets of repeats on top of the aqueduct. 15 minute cooldown.
Friday 10/19 - Practice 3:15 @WHS. 30 minutes at an easy pace with 5 pickups of 10-12 seconds in the second half of the run.
Saturday 10/20 - Brown Northeast Invitational. More information will be forthcoming on this meet in a subsequent post. Those not racing today should do a 48 minute progression run with the following breakdown: first 16 minutes at an easy conversational pace, then the next 12 pace at a moderate but still controlled pace ("fresh" if you were doing repeats on top of the aqueduct). Then 12 minutes at an uncomfortably sustainable pace ("good"), followed by 8 minutes at the easy pace again. Finish off with 5x10 second runs at 90% effort ("hard").
Sunday 10/21 - off
Wednesday, October 10, 2018
Dual Meet #4 results
The only home meet of the season was a successful one as both girls and boys teams won their meets against Waltham earlier today on an unseasonably warm and breezy afteroon. The girls won a close meet 26-31 on the strength of putting 5 runners ahead of Waltham's fourth, while the boys took 7 of the top 8 spots to score a convincing victory. There were strong efforts up and down the line as everyone tackled a course with a significant climb in the second half and some soft footing in places. Results with mile splits included can be seen here. As this layout of the course is new as of this year, the winning times posted by McKenna Kelemanik and Dylan Bonanno are currently the course records.
Tuesday, October 9, 2018
Dual Meet #4: Home vs. Waltham, 10/10/18
Meet Site: Wayland High School
First race 4:15 PM unless you hear different from me; it will likely be later than that depending on the arrival time of Waltham's teams. WHS Athletes should arrive no later than 2:45 PM. Girls race will precede boys.
Girls team meeting at 2:45
Boys team meeting at 3:00
meetings will take place in the field house.
Meet Information:
• Weather forecast: Sunny, temperatures in high 70s to low 80s with SW winds 5-10 mph. While weather like this was the norm at the start of the season over a month ago, it's not typical for this time of year and will have an effect on how you race. This will be covered in the team meetings. Bring clothes to wear at the meet besides your uniform.
• You'll receive a bib number that you need to wear for this, the final DCL dual meet. After your race you can keep the number or discard it, I don't need it back.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This mostly involves the placement of cones. You may be asked to help by one of the coaches or one of the captains.
• The course has changed from what it was in the past. A map of the newly configured course can be seen here. A simplified line version (printable) can be seen below:
• When the visiting teams arrive, there will be a tour of the course. If you missed practice last Friday when I showed the course, you should join us on the course tour.
• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• A map of the 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. It's a short walk from the start/finish line area along the paved road past the snack shack to a spot where the runners pass by two times as they begin and end the aqueduct/woods loop section of the course.
• 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.
First race 4:15 PM unless you hear different from me; it will likely be later than that depending on the arrival time of Waltham's teams. WHS Athletes should arrive no later than 2:45 PM. Girls race will precede boys.
Girls team meeting at 2:45
Boys team meeting at 3:00
meetings will take place in the field house.
Meet Information:
• Weather forecast: Sunny, temperatures in high 70s to low 80s with SW winds 5-10 mph. While weather like this was the norm at the start of the season over a month ago, it's not typical for this time of year and will have an effect on how you race. This will be covered in the team meetings. Bring clothes to wear at the meet besides your uniform.
• You'll receive a bib number that you need to wear for this, the final DCL dual meet. After your race you can keep the number or discard it, I don't need it back.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This mostly involves the placement of cones. You may be asked to help by one of the coaches or one of the captains.
• The course has changed from what it was in the past. A map of the newly configured course can be seen here. A simplified line version (printable) can be seen below:
• When the visiting teams arrive, there will be a tour of the course. If you missed practice last Friday when I showed the course, you should join us on the course tour.
• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• A map of the 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. It's a short walk from the start/finish line area along the paved road past the snack shack to a spot where the runners pass by two times as they begin and end the aqueduct/woods loop section of the course.
• 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 6, 2018
Week 7 Training Plan: 10/8-10/14
Mon 10/8 - Practice 10 AM@WHS. 10-15 minute warmup followed by multiple sets of short repeats on top of the aqueduct. 10-15 minute cooldown.
Tue 10/9 - Practice 3:10 @WHS. 30-45 minutes mostly at an easy pace with the last 10 minutes at a moderate to moderately uncomfortable pace (fresh to good). Those who missed yesterday's practice will do yesterday's workout on top of the aqueduct.
Wed 10/10 - Dual Meet #4 vs. Waltham. This is the final dual meet and the only home meet of the season. This will also be the debut of the revised home course. More information will be forthcoming. We will need to to some course prep before the Waltham team arrives to make sure everything is ready to go.
Thu 10/11 - Practice 3:10 @WHS. 50, 60 or 70 minutes at an easy pace with hill drills. If the Sudbury river has receded at all we'll try the Getchell trail as part of this run for most people.
Fri 10/12 - Practice 3:10 @WHS. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sat 10/13 - Practice 9:00 @Lincoln trails. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will not be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sun 10/14 - off
Tue 10/9 - Practice 3:10 @WHS. 30-45 minutes mostly at an easy pace with the last 10 minutes at a moderate to moderately uncomfortable pace (fresh to good). Those who missed yesterday's practice will do yesterday's workout on top of the aqueduct.
Wed 10/10 - Dual Meet #4 vs. Waltham. This is the final dual meet and the only home meet of the season. This will also be the debut of the revised home course. More information will be forthcoming. We will need to to some course prep before the Waltham team arrives to make sure everything is ready to go.
Thu 10/11 - Practice 3:10 @WHS. 50, 60 or 70 minutes at an easy pace with hill drills. If the Sudbury river has receded at all we'll try the Getchell trail as part of this run for most people.
Fri 10/12 - Practice 3:10 @WHS. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sat 10/13 - Practice 9:00 @Lincoln trails. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will not be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sun 10/14 - off
Thursday, October 4, 2018
Dual Meet #3 Results
Yesterday was our first of two visits to the Franklin Park course in Boston for a double dual with Latin and Concord Carlisle. After recent rains, the conditions underfoot in certain areas of the course were likened by some to running in peanut butter. Still, there were noteworthy performances from both teams. Results and splits for WHS runners can be seen here.
An updated list of the best times for all WHS athletes who have run the Franklin Park 5k course since 1997 can be seen here.
Our second visit to Franklin Park will be in just under 3 weeks time for the DCL Championship; note that the date of this meet has been changed from Friday 10/26 to Tuesday 10/23.
An updated list of the best times for all WHS athletes who have run the Franklin Park 5k course since 1997 can be seen here.
Our second visit to Franklin Park will be in just under 3 weeks time for the DCL Championship; note that the date of this meet has been changed from Friday 10/26 to Tuesday 10/23.
Tuesday, October 2, 2018
Dual Meet #3 - vs. Boston Latin, Concord Carlisle @ Franklin Park 10/3/18
Meet Site: Playstead Field at Franklin Park, Boston.
Bus Time: 2:30 PM, note the bus time
First race no earlier than 4:15 PM but in all likelihood not until 4:30 at the earliest; start time is dependent on the arrival of both Wayland and CCHS teams to the meet site
No separate JV races, there will be a girls race followed by a boys race
Meet Information:
• Weather forecast: partly sunny, temperatures in the high 60s with light N winds 5-10 mph.
• The race course will be the standard Franklin Park 5k layout. There's a link to the course map in the "Maps" sidebar to the right. STUDY THIS MAP particularly the three overlapping loops that comprise the course.
• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course which is also the third mile. This area is labeled "The Wilderness" on the map below. Upon arrival, the coaches will be leading tours of this part of the course so you won't get lost.
• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. My suggestion for the cool down is to run the first 3k of the course, which is the first two loops on the map above.
• Return time to WHS is approximate, but we hope to be back between 6:30 and 7:00 depending on traffic and what time the first race starts.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know.
• The area just beyond the finish line is a good spot to see the race at various points as the runners pass by repeatedly.
Bus Time: 2:30 PM, note the bus time
First race no earlier than 4:15 PM but in all likelihood not until 4:30 at the earliest; start time is dependent on the arrival of both Wayland and CCHS teams to the meet site
No separate JV races, there will be a girls race followed by a boys race
Meet Information:
• Weather forecast: partly sunny, temperatures in the high 60s with light N winds 5-10 mph.
• The race course will be the standard Franklin Park 5k layout. There's a link to the course map in the "Maps" sidebar to the right. STUDY THIS MAP particularly the three overlapping loops that comprise the course.
• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course which is also the third mile. This area is labeled "The Wilderness" on the map below. Upon arrival, the coaches will be leading tours of this part of the course so you won't get lost.
• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. My suggestion for the cool down is to run the first 3k of the course, which is the first two loops on the map above.
• Return time to WHS is approximate, but we hope to be back between 6:30 and 7:00 depending on traffic and what time the first race starts.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know.
• The area just beyond the finish line is a good spot to see the race at various points as the runners pass by repeatedly.
Monday, October 1, 2018
Wayland XC Festival Volunteer Opportunities
The Wayland XC Festival which is
our fundraiser event will be held this coming Sunday October 7th. The
first of five races will start at 9 AM, to be followed by races at 9:30,
10:00, 10:30 and 11:15. This event benefits us in tangible ways (chocolate milk,
elliptigo bikes, watches, equipment) and it wouldn't come off smoothly
without the help of volunteers from the team. Below I've listed the
different slots that are available. In parentheses is the number of
people needed for the role and a time-frame for when people are needed.
If you're around and available this Sunday the expectation is that you
will volunteer at this meet. You can e-mail me your preference, slots
will be filled first-come first-serve. Alternatively you can tell me at
practice which role you'd like to fill. The number of open slots
remaining will be updated as slots are filled.
• Registration - sign in athletes and distribute bib numbers (1 slot left, 7:45-10 AM)
• Course Marshals - direct the athletes the correct way on the course at turns or other points of potential confusion (at least 4 slots left, 8:45-11:45 AM)
• Split timers - stand at the mile mark (2 mile mark as well for the 5k) and read out the elapsed time as the runners pass by (1 slot left, 8:45-11:30 AM)
• Water stop - prepare and pass out water at the aid station which is located near the tennis courts (no slots left, 8:45-11:45 AM)
• Photographer - take pictures of the races for the event website (1 slot left, 8:45-11:30 AM)
• Sweeper - follow behind each race on a bike making sure no one gets lost (2 slots left, 9-11:30 AM)
• Food/water table - keep the table near the finish line stocked and clean (no slots left, 9:30-11:30 AM)
• Registration - sign in athletes and distribute bib numbers (1 slot left, 7:45-10 AM)
• Course Marshals - direct the athletes the correct way on the course at turns or other points of potential confusion (at least 4 slots left, 8:45-11:45 AM)
• Split timers - stand at the mile mark (2 mile mark as well for the 5k) and read out the elapsed time as the runners pass by (1 slot left, 8:45-11:30 AM)
• Water stop - prepare and pass out water at the aid station which is located near the tennis courts (no slots left, 8:45-11:45 AM)
• Photographer - take pictures of the races for the event website (1 slot left, 8:45-11:30 AM)
• Sweeper - follow behind each race on a bike making sure no one gets lost (2 slots left, 9-11:30 AM)
• Food/water table - keep the table near the finish line stocked and clean (no slots left, 9:30-11:30 AM)
Sunday, September 30, 2018
Week 6 Training Plan: 10/1-10/7
This week ends with the Wayland XC Festival, which is our team fundraiser. If you're in town on Sunday it's expected that you'll volunteer at the Festival. There are various volunteer roles to be filled during different time blocks in the morning and early afternoon. More information will be forthcoming in a subsequent post, but keep in mind that this event is coming up.
• Mon 10/1 - Practice 3:10 @WHS. Warmup jog to Sandy Burr CC followed by hill repeats. 9th graders and new athletes will be doing 6-8 sets of (60 seconds, 30 seconds); returning athletes will be doing 8-10 sets of (60 seconds, 30 seconds). The recovery after each hill is to turn around and return at a slow jog to the bottom. After each set the recovery is 1.5 minutes. Halfway through the recovery is 4 minutes. All repeats should be at a 85-90% effort, and the 30 second hills should be run at a faster pace than the 60 second hills.
• Tue 10/2 - Practice 3:10 @WHS. 10 minute warmup followed by 3 sets of short intervals on top of the aqueduct. There will be a meeting with the top 9 boys runners after this workout is completed.
• Wed 10/3 - Dual Meet #3 vs. Boston Latin and Concord Carlisle at Franklin Park. More information will be forthcoming in a subsequent post. As always, pay attention on the course tour. Everyone will do a cooldown jog of 10-15 minutes after their race.
• Thu 10/4 - Practice 3:10 @WHS. 50, 60 or 70 minutes at a relaxed effort throughout with hill drills. If you're feeling up to it you can increase the pace slightly over the last 10-15 minutes. The Weston aqueduct heading towards Framingham is a possibility for today, particularly if it's been cleared of the rampant weeds and tall grass. We might do the hill drills on Hillside Street in Framingham, but that's only if the Getchell trail is no longer flooded. Otherwise we'll use Keith road for the hill drills. Today's run is meant to be a gentle active recovery day.
• Fri 10/5 - Practice 3:10 @WHS. 10 or 15 minute warmup followed by 2 or 3 sets of (1 mile, 1/2 mile) on the home course. Each set will be run at a slightly faster speed than the set before; the idea is for the mile long repeat of the final set to be slightly faster than your 5k race pace. Each 1/2 mile should be at a slightly faster pace than the mile that preceded it. The recovery interval after these efforts will be 3/4 of the time spent running each mile repeat and equal to the time spent running each 1/2 mile repeat. For example, a six minute mile would be followed by a 4.5 minute recovery; a 3 minute 1/2 mile would be followed by a 3 minute recovery. Finally, a 10-15 minute cooldown.
• Sat 10/6 - off or 30-35, 40-45, or 50-55 minutes at an easy recovery effort. The idea is that you will do this workout either today or tomorrow depending on your schedule.
• Sun 10/7 - off or 30-35, 40-45, or 50-55 minutes at an easy recovery effort. The idea is that you will do this workout either today or yesterday depending on your schedule. If you are volunteering at the XC Festival you might be able to get together with teammates for this run after you're done.
• Mon 10/1 - Practice 3:10 @WHS. Warmup jog to Sandy Burr CC followed by hill repeats. 9th graders and new athletes will be doing 6-8 sets of (60 seconds, 30 seconds); returning athletes will be doing 8-10 sets of (60 seconds, 30 seconds). The recovery after each hill is to turn around and return at a slow jog to the bottom. After each set the recovery is 1.5 minutes. Halfway through the recovery is 4 minutes. All repeats should be at a 85-90% effort, and the 30 second hills should be run at a faster pace than the 60 second hills.
• Tue 10/2 - Practice 3:10 @WHS. 10 minute warmup followed by 3 sets of short intervals on top of the aqueduct. There will be a meeting with the top 9 boys runners after this workout is completed.
• Wed 10/3 - Dual Meet #3 vs. Boston Latin and Concord Carlisle at Franklin Park. More information will be forthcoming in a subsequent post. As always, pay attention on the course tour. Everyone will do a cooldown jog of 10-15 minutes after their race.
• Thu 10/4 - Practice 3:10 @WHS. 50, 60 or 70 minutes at a relaxed effort throughout with hill drills. If you're feeling up to it you can increase the pace slightly over the last 10-15 minutes. The Weston aqueduct heading towards Framingham is a possibility for today, particularly if it's been cleared of the rampant weeds and tall grass. We might do the hill drills on Hillside Street in Framingham, but that's only if the Getchell trail is no longer flooded. Otherwise we'll use Keith road for the hill drills. Today's run is meant to be a gentle active recovery day.
• Fri 10/5 - Practice 3:10 @WHS. 10 or 15 minute warmup followed by 2 or 3 sets of (1 mile, 1/2 mile) on the home course. Each set will be run at a slightly faster speed than the set before; the idea is for the mile long repeat of the final set to be slightly faster than your 5k race pace. Each 1/2 mile should be at a slightly faster pace than the mile that preceded it. The recovery interval after these efforts will be 3/4 of the time spent running each mile repeat and equal to the time spent running each 1/2 mile repeat. For example, a six minute mile would be followed by a 4.5 minute recovery; a 3 minute 1/2 mile would be followed by a 3 minute recovery. Finally, a 10-15 minute cooldown.
• Sat 10/6 - off or 30-35, 40-45, or 50-55 minutes at an easy recovery effort. The idea is that you will do this workout either today or tomorrow depending on your schedule.
• Sun 10/7 - off or 30-35, 40-45, or 50-55 minutes at an easy recovery effort. The idea is that you will do this workout either today or yesterday depending on your schedule. If you are volunteering at the XC Festival you might be able to get together with teammates for this run after you're done.
Frank Kelley Invitational Results
The first visit to the Wrentham Developmental Center and its all grass multi-loop course is in the books. This is the course that will host the EMass Division 4 meet in November (i.e. the sectional tournament for our sport). Official results can be seen here:
Girls 9th and 10th grade 3k
Boys 9th and 10th grade 3k
Girls 5k
Boys 5k
Splits for WHS athletes
All time bests for WHS athletes at Wrentham Developmental Center, 2010-present
Congratulations to the three medal winners who finished in the top 25--McKenna Kelemanik who was 3rd in the girls 5k and Matt Karle and Dylan Bonanno who were 23rd and 25th respectively in the boys 5k. Aside from the medal winners there were many well executed races yesterday wherein the message of even pacing was taken to heart, and WHS runners patiently worked their way forward through the field of competitors who had started out too quickly. For those that feel like they might have struggled know that there will be other opportunities to race this course come November.
Girls 9th and 10th grade 3k
Boys 9th and 10th grade 3k
Girls 5k
Boys 5k
Splits for WHS athletes
All time bests for WHS athletes at Wrentham Developmental Center, 2010-present
Congratulations to the three medal winners who finished in the top 25--McKenna Kelemanik who was 3rd in the girls 5k and Matt Karle and Dylan Bonanno who were 23rd and 25th respectively in the boys 5k. Aside from the medal winners there were many well executed races yesterday wherein the message of even pacing was taken to heart, and WHS runners patiently worked their way forward through the field of competitors who had started out too quickly. For those that feel like they might have struggled know that there will be other opportunities to race this course come November.
Thursday, September 27, 2018
Frank Kelley Invitational - Saturday 9/29/18
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 11:30
We'll be taking the booster buses instead of a regular bus.
Race Schedule and Entries (time cutoff in parentheses):
• 1:25 9th and 10th grade girls 3k race (18 minutes) - Grava, Kim, Menyalkin
• 1:44 9th and 10th grade boys 3k race (16 minutes) - Bonner, D. Liu
• 2:01 11th and 12th grade girls 3k race (18 minutes) - none
• 2:20 11th and 12th grade boys 3k race (16 minutes) - none
• 2:37 Girls 5k (28 minutes) - Javed, Kelemanik, C. Matta, Walsh
• 3:06 Boys 5k (25 minutes) - Ahearne, Bonanno, Chen, Duffy, Dussault, Goode, Hess, Karle, Li, Marto, M. Matta, McGonagle, Nagalingam, Reese, Troost
Meet Information:
• Weather forecast: Sunny, dry, low 70s with NW winds 5-10 mph. Much nicer weather than we experienced Wednesday.
• Those entered in the 5k will be responsible for setting up the tent; the tent must be anchored to the ground with stakes.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back side which interacts with a conductive mat at the finish line to record your time. The meet director has asked athletes who aren't racing NOT to 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.
• If you're wearing a stopwatch while racing, putting your arm up to hit the button on the watch while crossing the finish line can cause the RFID chip to be blocked by your arm, and your finish might not be recorded. In other words, don't press the button on your watch when crossing the finish line.
• 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 cool down on the fields across the street.
• A map of the course can be seen here. It's fairly flat, with some roll in places. There are no long and/or steep hills. The course is almost entirely on grass. The freshman race (3k) ends after the second lap. JV and varsity run three laps.
• Medals will be given to the top 25 finishers in each race.
• The timing system will be turned off when the cutoff time is reached for each race. Their idea, not mine.
What to Bring:
• Uniform - both singlet and shorts
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes
• Warmup clothes including long sleeved shirt and/or jacket as well as pants
• Water bottle - bring it already filled
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Food - food will be sold at the meet but it won't be particularly good or nutritious. My advice is to either have an early lunch (brunch) just before leaving and bring snacks with you. You shouldn't eat a full meal less than 3 hours before your race.
For Parents:
• A parking fee of $5 will be collected for each car.
• Dogs aren't allowed except for service animals.
• No grilling, cooking, or fires are allowed at the meet site.
• 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.
• We hope to return to WHS by 5:30
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 11:30
We'll be taking the booster buses instead of a regular bus.
Race Schedule and Entries (time cutoff in parentheses):
• 1:25 9th and 10th grade girls 3k race (18 minutes) - Grava, Kim, Menyalkin
• 1:44 9th and 10th grade boys 3k race (16 minutes) - Bonner, D. Liu
• 2:01 11th and 12th grade girls 3k race (18 minutes) - none
• 2:20 11th and 12th grade boys 3k race (16 minutes) - none
• 2:37 Girls 5k (28 minutes) - Javed, Kelemanik, C. Matta, Walsh
• 3:06 Boys 5k (25 minutes) - Ahearne, Bonanno, Chen, Duffy, Dussault, Goode, Hess, Karle, Li, Marto, M. Matta, McGonagle, Nagalingam, Reese, Troost
Meet Information:
• Weather forecast: Sunny, dry, low 70s with NW winds 5-10 mph. Much nicer weather than we experienced Wednesday.
• Those entered in the 5k will be responsible for setting up the tent; the tent must be anchored to the ground with stakes.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back side which interacts with a conductive mat at the finish line to record your time. The meet director has asked athletes who aren't racing NOT to 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.
• If you're wearing a stopwatch while racing, putting your arm up to hit the button on the watch while crossing the finish line can cause the RFID chip to be blocked by your arm, and your finish might not be recorded. In other words, don't press the button on your watch when crossing the finish line.
• 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 cool down on the fields across the street.
• A map of the course can be seen here. It's fairly flat, with some roll in places. There are no long and/or steep hills. The course is almost entirely on grass. The freshman race (3k) ends after the second lap. JV and varsity run three laps.
• Medals will be given to the top 25 finishers in each race.
• The timing system will be turned off when the cutoff time is reached for each race. Their idea, not mine.
What to Bring:
• Uniform - both singlet and shorts
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes
• Warmup clothes including long sleeved shirt and/or jacket as well as pants
• Water bottle - bring it already filled
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Food - food will be sold at the meet but it won't be particularly good or nutritious. My advice is to either have an early lunch (brunch) just before leaving and bring snacks with you. You shouldn't eat a full meal less than 3 hours before your race.
For Parents:
• A parking fee of $5 will be collected for each car.
• Dogs aren't allowed except for service animals.
• No grilling, cooking, or fires are allowed at the meet site.
• 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.
• We hope to return to WHS by 5:30
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