Awards Ceremony and Varsity Lists

This coming Tuesday November 17th there will be an end of season celebration held in the back of the field house after school. We'll recognize the recipients of team-specific awards including Most Improved, Rookie of the Year, and MVP. In addition we'll recognize the recipients of the WHS Booster Awards. Varsity letters/pins will be distributed as well as participation certificates. Of course, it wouldn't be 2020 without a few COVID related caveats, so here goes:

•  In order to give people who aren't in school on Tuesday a chance to get to the field house, we'll start at 3:45. We plan on wrapping up by 4:45. 

•  Only team members are allowed to attend, regrettably parents and siblings must stay home.  

•  Unlike previous editions of this event where a potluck meal was served, no food is allowed. There is left over chocolate milk from the season which will be made available, but this will be to take home with you for consumption later (say, after your next race or long taxing workout).

While on the subject of recognition, the athletes listed below have earned varsity status for this season. While there's a thorough explanation of what it takes to earn varsity status in what is a no-cut sport on page five of the team policies and FAQ document, some of the listed criteria didn't apply to the shortened 2020 campaign. In the end, the coaches decided it would be fair to recognize those who finished among the top seven in at least three of the five meets, as well as recognize seniors who have at least two years of experience running on the team at WHS. As it turned out the first criteria included all of those who fell under the second criteria.

Girls: 

Nadia Calder

Emily Grieco

Maleeha Javed

June Kim

Ava Korzeniowski

Grace Marto

Rachel Snyder

Boys: 

Dylan Bonanno

Billy Caddoo

Liam Duffy

Simon Goode

Yiran Li

Zach Marto

Keenan Schilp

DCL Small End of Season Meet Results

 A memorable season wrapped up yesterday for the WHS cross country teams at Burchard Park in Weston, the same place where this abbreviated campaign kicked off five weeks ago. For the seniors competing (all 7 boys and girls co-captains Maleeha Javed and Ava Korzeniowski) yesterday was the culmination of their careers as WHS cross country athletes. 

On an unseasonably warm day, there were many good performances from both teams. The top 8 finishers in each race earned medals, for Wayland medal winners were Liam Duffy (3rd) and Dylan Bonanno (5th) and June Kim (5th) and Emily Grieco (8th). The boys team competed well against a very good Cambridge R+L group and the girls held their own against two solid opponents in Cambridge R+L and Weston. 

Full results can be seen here and the results for Wayland only can be seen here. If you took any splits during your race please send them to Coach Mayall. The coaches are working on awards which will be distributed soon! More details on when and how this will be done TBA. 

DCL Small End of Season Meet - Burchard Field Weston, 11/7/20

Meet Site: Burchard Field/College Pond, 269 Concord Road Weston Ma

*NOTE: the meet is NOT held at Weston High School* 

 

Teams competing will be Cambridge Rindge and Latin, Wayland and Weston

Time Schedule:

2:00 PM Boys  #1 runners from each school - Duffy

one minute later (2:01)  #2 runners from each school - Bonanno

one minute later (2:02)  #3 runners from each school - Li

one minute later (2:03)  #4 runners from each school - Caddoo

one minute later  (2:04) #5 runners from each school - Schilp

one minute later  (2:05)  #6 runners from each school - Goode

one minute later  (2:06)  #7 runners from each school - Z. Marto  

3:00 PM Girls  #1 runners from each school - Kim

one minute later (3:01)  #2 runners from each school - Grieco

one minute later (3:02)  #3 runners from each school - Javed

one minute later (3:03)  #4 runners from each school - Korzeniowski

one minute later  (3:04) #5 runners from each school - G. Marto

one minute later  (3:05)  #6 runners from each school - Calder 

one minute later  (3:06)  #7 runners from each school - Snyder  

Awards Ceremony: 4:15PM

Course Map (click for larger view): 

Staging Areas (click for larger view):

• The course is 5k in length and consists of two loops

The course covers about 1.2k of grass, 3k of dirt trails/dirt road (with a few sections where there also is some gravel on the dirt), and 800m of asphalt (mostly sidewalk and a bit of the driveway which gives access to the parking lot). If you're wearing spiked shoes they should be fitted with blanks or 1/8" pyramids. The course is fairly flat. The athletes will run about 200 m across the grass fields before hitting the trails, 2 times a 2.4k loop in the trails, then a 200m finish back across the field

Trails are quite wide, should be no issues with passing except for one 40 meter stretch (which is run twice, near the mile and then at about 4k).

Weather forecast: 

Partly cloudy, temperature in the mid to high 60s with light winds from the west. Bring clothes to wear at the meet besides your uniform.

Masks:

• Athletes must wear masks before, during and after the race per the Governor's recent update to mask use guidelines.

Other athlete considerations:

 

• When you arrive, there will be cones on the ground in our staging area. These cones will be spaced 6 feet apart. Athletes will place their bag next to a cone. 

• During the race you must wear the uniform assigned to you.
• You'll need to wear your assigned bib number on the front of your jersey. After your race, please keep this bib number in your gym bag. Don't leave the bib number attached to your jersey after the race as this can damage the jersey.
• There is no course tour but as visitors we can preview the course ahead of time. It's recommended that athletes arrive an hour before the start of their race to warm up thoroughly and see the course.

• The course will have a cone/sign at 400 meters, mile and 2 miles. 

 
 What to Bring:

• uniform with bib number attached
• everyday training shoes  

• racing shoes if you have them  
• warmup clothes
• water bottles - totaling at least 64 ounces of water
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

• gym bag with contents listed in the practice guidelines

for parents/spectator guidelines:

• Remember, the meet is NOT being held at Weston High School.

• Spectators at the field can see the first 200 meters, a 300m section in the middle of the race, and the last 500m without having to leave the ball field area. 
• Please check the image above showing the various staging areas, which also shows visitor parking. 

And here are the DCL mandated spectator guidelines:

1.  Crowds are limited to 100 people, including opposing team fans, per Massachusetts guidance.

2.  All fans from both teams MUST have their school's DCL lanyard displayed. Lanyards were distributed to athletes earlier this week at practice. The Athletic Director has asked that lanyards be returned at the end of this meet.

3.  Check in will be required at each WHS site and some opposing school sites. (note: I'm not sure that this is the case for Burchard Park).

4.  Spectators must social distance and wear face coverings AT ALL TIMES.

5.  Unfortunately, student spectators are not permitted unless they are attending in place of an athlete's family member AND have the DCL lanyard.

6.  Spectators are reminded that they should not arrive to fields any sooner than 10 minutes prior to the scheduled start time and should leave the field upon completion of the contest. In the event there is a contest taking place on the field prior to the event being attended, spectators should wait until the field clears before heading to the field.(note: for parents driving their child to the meet, I take this to mean that you'll need to wait in your car until 10 minutes prior to the start, or drop off your child and return 10 minutes prior to the start. Not ideal I know. Athletes should be at the park an hour ahead of time to warmup).

7.  Bathrooms and locker rooms will not be available for use. Porta-johns may be available at some sites.

 

Week 11 (Week 7 in person) Training Schedule - 11/2-11/8

 First a few important housekeeping items:

- The date of the DCL Small Schools End of Season meet has been confirmed for this Saturday November 7th, at 2 PM. The order of races and race format haven't been confirmed as of this time. The meet will be held at Burchard Field in Weston.

- With the news of the DCL Meet, the only possible date for making up the Waltham dual meet is Veterans Day, Wednesday November 11th. I'm not entirely certain as of yet that this meet will in fact be made up. I hope to have its status confirmed by this Wednesday 11/4. 

- Regardless of whether or not the Waltham meet is held, I'd like for athletes not in the top seven to have another opportunity to race, in this case a time trial on the track of either 1 or 2 miles in length. The plan is for that to happen on Friday. If enough athletes in the top seven would also like to do a time trial on the track we can look into doing this next week if possible. 

- With the onset of Daylight Savings Time (ugh), it's important that we start practice on time and stay safe while running on roads. Remember when running along roads to stay on the sidewalk and only cross in the crosswalk. Drivers have a much harder time seeing runners in the twilight than during the daytime. If you have a reflective vest or other reflective gear wearing it is encouraged. 

On to the week's plan:

Monday 11/2 - Recreate as much of the team warmup as you can, then a short length run beginning at an easy pace and increasing the pace the last 5-10 minutes of the run. If you are able to do hill drills that would be great but it's dependent on finding an appropriate hill. If you live near either of the two hills we've been using (Wallace Road or Keith Road) by all means go there. Remember the drills we do are bounding for height, skipping, high knees. heel tuck (butt kick), bounding for distance, and a run-out. Each drill is done for about 50 meters up the slope and the set of drills is repeated twice. Total length of the run today is as follows: 

Level 1: 22-26 minutes
Level 2: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Tuesday 11/3 - Team warmup, followed by a 10 minute warmup jog then a broken tempo run on the "Charena Loop" near the school. This run will follow the same format as the last time we did a workout here, with the tempo being broken into two parts. This time around the two parts will each be a lap shorter. The idea is to run a certain number of times around the loop at a pace right around 75-80% effort, then take a 5-8 minute break, and do it again but slightly faster, i.e. 80-85% effort.  

Level 1: 30 minutes (2x2 loops)
Level 2: 40 minutes (2x2 loops)
Level 3: 50 minutes (2x3 loops)

Level 4: 60 minutes (2x3 loops)

After completing the second part of the tempo run, we'll head over to the track for an 800 meter (two lap) "sharpener" run. The sharpener is alternating 50 meters at faster than race pace with a 50 meter float. Finally, a 10 minute cooldown jog.

Wednesday 11/4 - Team warmup including burpees followed by a medium length run at an easy to moderate intensity. if you're feeling up to it the pace can pick up a bit in the last 5-10 minutes. Remember to be safe while running along any roads today.

Level 1 - 24-28 minutes

Level 2 - 32-36 minutes

Level 3 - 44-48 minutes

Level 4 - 48-52 minutes

Thursday 11/5 - Team warmup followed by a short length run at mostly an easy effort. Save the last 10 minutes or so of the run for short intervals on top of the aqueduct. Top seven athletes will do three sets, JV athletes doing the time trial tomorrow will do two sets.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Friday 11/6 - Team warmup followed by either a time trial on the track (JV athletes) or a short length run (top seven). Those doing the time trial will do a 10-15 minute warmup before and cooldown after. Those racing tomorrow should keep their run to a length of 35 minutes or so, with 4 or 5 60-80 meter run outs on the track at the end of the run. 

Saturday 11/7 - DCL Small Schools End of Season meet. More information will be forthcoming in a subsequent post on this site. 

Sunday 11/8 - off

Dual Meet #5 POSTPONED and other schedule updates

The meet versus Waltham originally scheduled for tomorrow (10/31) has been postponed. The amount of snow on the course creates an unsafe situation at various points. We had hoped there would be less accumulation which would mostly melt off in the sun tomorrow. Alas, that won't be the case. We're hoping to reschedule the meet with an eye toward two potential makeup dates--next Saturday November 7th or the following Wednesday, Veteran's Day November 11th. 

We can't make a hard and fast determination on a makeup date yet because these are also potential dates (along with next Friday November 6th) for the DCL End of Season meet. Yes, the date of that meet may be changed yet again, please don't shoot the messenger. Once we know the date of the DCL End of Season meet we can make a decision about a makeup date for the Waltham meet. Until then it's TBD for both meets.

For those athletes who aren't among the top seven runners on the team, we understand you were originally under the impression that tomorrow would be your final meet of the cross country season. If you are unable to continue past this weekend or just not interested, that's fine. Please contact Coach Mayall via e-mail and we can make arrangements to return your uniform. For those runners not among the top seven that wish to continue my intention was to have an optional time trial on the track next week. This would be a chance to gauge your fitness at the end of the season and have an answer ready when your annoying classmate asks you "so what can you run for the mile?" Or maybe the two mile. We'll see.

For those athletes who are among the top seven and anyone else who would like to continue with their season, here's an amended training schedule for the rest of this week:

Friday 10/30 - off

Saturday 10/31 - Recreate as much of the team warmup as you can, then a short length run beginning at an easy pace and increasing the pace the last 5-10 minutes of the run. Total length of the run today is as follows: 

Level 1: 22-26 minutes
Level 2: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Sunday 11/1 - Recreate as much of the team warmup as you can, then a medium length run with the last 10 minutes or so set aside for a series of short reps as follows:

set 1: alternate 8-10 seconds at a "good" speed with 10-12 seconds jog. Repeat this 12 times.

set 2: 12 seconds fresh, 10 seconds, good, 8 seconds hard, walk for 20 seconds. Repeat this 6 times.

Total length of the run today is as follows:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Stay tuned for more details, posted here no later than Sunday evening. Remember that the season continuing in any form is contingent on staying safe and changes in the COVID landscape could change our plans or even end the season prematurely (but hopefully not). 

One last note, the votes for Golden Microphone have been tallied, and the winner will be announced soon but not until we can meet again in person. Patience is a virtue!

Week 10 (Week 6 in person) Training Schedule - 10/26-11/1

 A few important housekeeping notes to start:

- As of this writing, the status of the meet versus Waltham scheduled for Saturday is TBD pending a Board of Health meeting Monday evening. If the meet is held it will take place at Wayland, not Waltham as originally scheduled. If the meet is canceled, we're considering various options including a time trial on the track sometime this week or early next week. The training plan below assumes that the meet is on; if that changes, the plan will be adjusted accordingly. 

- This Saturday's meet will be the end of the season for those not running among the top seven. The top seven runners will continue training for the final meet of the season which is November 14th at Weston's Burchard Park course. The eighth runners from each team can continue training as an alternate if they so choose. 

- The forecast for the upcoming week is for temperatures decidedly cooler than what we've been experiencing of late. Dress accordingly, and have dry clothing in your gym bag available to wear after practice if needed.

- For the past three weeks the training pattern has been quite consistent, with a Monday long run, harder workout on Wednesday, and a meet on Saturday. This week that pattern changes, as the long run is shortened to a medium run and moved from Monday to Thursday and the harder workout moves from Wednesday to Tuesday. 

- Finally, the Golden Microphone contest will conclude this week. Voting will open on Thursday evening and close on Friday at noon; be sure to cast your vote for the best performance. 

On to the plan, as it stands:

Monday 10/26 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity. Total length of the run today is as follows:

Level 1: 22-26 minutes
Level 2: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Tuesday 10/27 - Team warmup, followed by a 10-15 minute warmup jog then a series of 1200 meter lactate tolerance runs on the track. The pattern will be to run 100 meters at race pace and perhaps just a bit faster followed by a 50 meter "float" which can best be described as a fast jog. Over 1200 meters (3 laps) this pattern will be repeated 8 times in total. Level 1 and 2 runners will do 4 of these 1200 meter runs, Level 3 and 4 runners will do 5 or 6. The recovery time after each 1200 meter run is the time it took to run the 1200 minus 90 seconds. After the last repeat, a 10-15 minute cooldown. 

Wednesday 10/28 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity including hill drills. Total length of the run today is as follows:

Level 1: 22-26 minutes
Level 2: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Thursday 10/29 - Team warmup followed by a PMR, which is a progressive medium length run. The pattern is similar to a progressive long run but the overall length is shorter. The breakdown is as follows:

Level 1: 30 minutes (10 minutes easy - 8 minutes fresh - 8 minutes good - 4 minutes easy)
Level 2: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 3: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 4: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)

Friday 10/30 - Team warmup followed by a short length run at mostly an easy effort. Save the last 10 minutes or so of the run for two sets of short intervals on top of the aqueduct.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Saturday 10/31 - Dual Meet #5 vs. Waltham. More information including time schedule, lineups and a course map will be published on this site by Friday morning. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Sunday 11/1 - off

Dual Meet #4 Results (and bugs)

The third home meet of the season and fourth dual meet overall was held earlier today in fair conditions with less wind than the previous two Saturdays. Both races were competitive and had exciting finishes scattered throughout. 

The boys team fell to a deep Cambridge squad that is considered among the top 20 in the state by some observers. 

The girls team conceded the first two places to the visitors but then took five of the next six spots to secure a close win by a 26-29 score.

The numbers can be seen at the links below; if you happened to take splits at the mile and/or 2 mile mark of the course please send them to me so they can be added to the spreadsheet.

Wayland results and splits

Overall boys results

Overall girls results

Stay tuned for more details on the final dual meet of the season which is scheduled for next Saturday.

On an unrelated note, a large and rather impressive insect was spotted earlier this week on the track. It's not the first time a big bug has been seen on school grounds. 

Dual Meet #4 - Home vs. Cambridge Rindge and Latin, 10/24/20

 Meet Site: Wayland High School

Time Schedule:
Boys 10 AM

Girls 11 AM

 
Course Map (click for larger view): 

 

Course description - definitely worth reading while you look at the map

 

Staging Areas (click for larger view):

Weather forecast: 

Partly cloudy, temperature in the low 60s with west winds 5-10 mph. Bring clothes to wear at the meet besides your uniform.

Mask and Starting line protocol:

• Athletes must wear masks at all times on school grounds.

• Within five minutes of the start of the race, the first five athletes in the starting order from each team will be called to the starting line. There will be cones on the ground marking where each athlete should stand, in order, 1-5. When the race starts, the first athlete from each team will begin the race and the remaining athletes will move up a spot. The sixth athlete will come over to the starting line and occupy the last cone. This process will continue as subsequent athletes begin the race. Athletes will start every 40 seconds until all athletes from both teams are on the course.

• It's crucial you know which teammate is starting ahead of you. When they head over to the starting line, you're up in 40 seconds to head over yourself.

Finish line:

The finish line will be separated into a left and right side. Wayland athletes will finish on the right side of the finish line, Cambridge athletes on the left. 

Boys Starting Order:

Duffy 0:00

Bonanno 0:40

Li 1:20

Billy Caddoo 2:00

Schilp 2:40

Goode 3:20

Z. Marto 4:00

Narvaez 4:40

Mui 5:20

Morrison 6:00

Creavin 6:40

Morris 7:20

Jay 8:00

Whelton 8:40

Frank 9:20

Grossman 10:00

Lieb 10:40

Ben Caddoo 11:20

Girls Starting Order:

 

Kim 0:00

Grieco 0:40

Korzeniowski 1:20

Javed 2:00

Calder 2:40

Snyder 3:20

G. Marto 4:00

E. Mente 4:40

Liu 5:20

Ciasullo 6:00

J. Mente 6:40 

Han 7:20

Other athlete considerations:

 

• When you arrive, there will be cones on the ground in the home staging area. These cones will be spaced 6 feet apart. Athletes will place their bag next to a cone. 

• During the race you must wear the uniform assigned to you.
• You'll need to wear your assigned bib number on the front of your jersey. After your race, please keep this bib number in your gym bag. Don't leave the bib number attached to your jersey after the race as this can damage the jersey.
• It's recommended that athletes arrive an hour before the start of their race to warm up thoroughly. As the host team, we will avoid warming up on the course itself and instead use the parking lot sidewalks, Old Connecticut Path and side roads near the school, and the Wayland staging area near the bleachers. 

• There will be signs at the 400 meter, 1 mile and 2 mile marks, cones at all turns, and small marking flags laid out along the line of the course.
 
 What to Bring:

• uniform with bib number attached
• everyday training shoes  

• racing shoes if you have them  
• warmup clothes
• water bottles - totaling at least 64 ounces of water
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

• gym bag with contents listed in the practice guidelines

• optional: folding chair

Parent/spectator guidelines:

• Parents must check in at the desk near the entrance to the athletic fields. Each lanyard admits two parents/guardians.

• If you stand near the start/finish line area (just off the corner of the student parking lot, near the JV baseball field) you can watch the first and last half mile of the race. The runners also pass by the area near the storage sheds on the other side of the field house in both directions (see course map).
• Please check the image above showing the various staging areas, and avoid the visitors staging area. 

And here are the DCL mandated spectator guidelines:

1.  Crowds are limited to 100 people, including opposing team fans, per Massachusetts guidance.

2.  All fans from both teams MUST have their school's DCL lanyard displayed. Lanyards were distributed to athletes earlier this season.

3.  Check in will be required at WHS and some opposing school sites.

4.  Spectators must social distance and wear face coverings AT ALL TIMES.

5.  Unfortunately, student spectators are not permitted unless they are attending in place of an athlete's family member AND have the DCL lanyard.

6.  Spectators are reminded that they should not arrive to fields any sooner than 10 minutes prior to the scheduled start time and should leave the field upon completion of the contest. In the event there is a contest taking place on the field prior to the event being attended, spectators should wait until the field clears before heading to the field. (note: for parents driving their child to the meet, I take this to mean that you'll need to wait in your car until 10 minutes prior to the start, or drop off your child and return 10 minutes prior to the start. Not ideal I know. Athletes should be at the site an hour ahead of time to warmup).

7.  Bathroom building may or may not be opened, depending on the condition of the porta-johns.

Week 9 (Week 5 in person) Training Schedule - 10/19-10/25

First off, a note on this year's eagerly anticipated Golden Microphone contest. Since past editions have taken place on a bus heading back to the school after a meet, this year will obviously be a little different. Performers will strut their stuff at the start of practice instead. Performances will be spread out over a few days rather than everyone going on the same day. Remember that groups can be no larger than 4 people, from the same pod, and songs must be approved by the coaching staff beforehand. If you're interested please let us know by no later than this Thursday. We plan on having the first performance this Friday with the remaining performances occurring next week. The final results will be announced a week from Friday, October 30th, at the start of practice. 

Monday 10/19 - Team warmup followed by cyclic long run. Beginning next week the long run will be reduced to a medium length run. For today we'll head out along the Weston Aqueduct towards Framingham. There will be a water stop at Elm Street in Framingham, from where there are multiple options depending on the length of the run. These include heading directly back, following the Getchell Trail, or continuing further west along the aqueduct into Framingham. Remember the run is broken up into 12 equal length segments and the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" intensity. On an effort scale of 1-10, this pattern would be 3-5-7 or 4-6-8. The easy/fresh/good cycle gets repeated four times over the course of the entire run. Level by level it looks like this:

Level 1: 36 minutes (3 minute cycles)
Level 2: 48 minutes (4 minute cycles)
Level 3: 60 minutes (5 minute cycles)
Level 4: 72 minutes (6 minute cycles)

Tuesday 10/20 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity including hill drills. Total length of the run today is as follows:

Level 1: 22-26 minutes
Level 2: 32-36 minutes
Level 3: 36-40 minutes
Level 4: 42-46 minutes

Wednesday 10/21 - Team warmup followed by a jog of 10-15 minutes, then a series of timed repetitions cutting down in length The pattern for the workout is to start with a 1000 meter repeat, then 800, then 600, 400, and finally 200 meters. The three longest repeats (1000, 800, 600) are run at CV pace and the recovery time is a minute less than how long it takes to run the repeat itself; the two shorter repeats (400, 200) are run at race pace. The break between the 400 and 200 will be 90 seconds. Level 1 will complete this cycle once, all other levels will do the cycle twice with a 3-4 minute break between the two cycles. The repeats will be run back and forth along the Weston aqueduct.

Thursday 10/22 - Team warmup including burpees followed by a medium length run at a mostly easy intensity, if you're feeling up to it the pace can pick up a bit in the last 5-10 minutes.

Level 1 - 30 minutes

Level 2 - 40 minutes

Level 3 - 45 minutes

Level 4 - 55 minutes

Friday 10/23 - Team warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 40-44 minutes

Saturday 10/10 - Meet #4 vs. Cambridge Rindge and Latin. More information including time schedule, lineups and a course map will be published on this site by Friday morning.  Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Sunday 10/11 - off.