Week 11 Training Plan, 10/31-11/6

Purdy calculator for use in interpolation of a goal time for the mile time trial

This week features the Frank Mooney Invitational on Saturday.  This meet is for 9th graders and JV runners who meet the time standards. Those that aren't racing on Saturday will be doing a time trial, either on Thursday (first choice date) or Friday (backup date if weather on Thursday isn't suitable). Like last week, there will also be a day off mid-week on Wednesday. 

For the remainder of the season, all athletes must wear a reflective vest when running off campus (which is basically every run). A set of vests has been acquired for this purpose using funds raised from the Wayland XC Festival. Remember to return the vest you use at the end of practice. The vest you use must be folded neatly before being put away. 

Mon 10/31 - Warmup including BURPEES followed by a cyclic medium run. The length of this week's run is the same as last week's PMR.

Group A: 36 minutes (3 minute segments)
Group B: 48 minutes (4 minute segments)
Group C: 60 minutes (5 minute segments)

Tue 11/1 - Warmup followed by a short length run including run-throughs and bounding over cones

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

Wed 11/2 - off

Thu 11/3 - Warmup followed by a medium length run including timed repeats as follows:

those racing 3k on Saturday: 10 minute warmup, 2 sets of 3x400 meters with the first set at race pace and the second set 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

those racing 5k on Saturday: 10 minute warmup, 2 sets of 4x400 meters with the first set at race pace and the second set at 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

those not racing on Saturday: 10 minute warmup, mile time trial on the track, 10-12 minute break, 3-4x200 at race pace with a 200 meter jog recovery, 10 minute easy jog cooldown.

Fri 11/4 - Warmup including BURPEES followed by a short length run at an easy to moderate intensity. Two sets of short repeats on top of the aqueduct in the last 8-10 minutes of the run.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

Sat 11/5 - Frank Mooney Invitational. More information will be forthcoming in a subsequent post. Those not racing today should do a medium length run at an easy to moderate intensity, with 5-6 pickups of 15-20 seconds in the second half of the run.

Sun 11/6 - off

DCL Championship Results, 10/28/22

Both teams kicked off the championship portion of the season with good results at the DCL Championship at Franklin Park in Boston. This meet was very competitive this year, with the course in good shape and lots of fast times despite a persistent northeast breeze. While all the races included all DCL schools, the varsity races were scored separately for the large (Thorpe) and small (Foley) divisions. Both the girls and boys varsity teams finished third in the Foley division today. 

The course as currently configured has been in continuous use since the mid-'90s, with online results available going back to 1997. The "all-time" list for the Franklin Park course is the most extensive result archive we have for Wayland cross country runners on a particular course; it's been updated with the times from today's meet. There are many impressive additions and improvements for the current team. Luke Chisum and Owen Williams occupy the 1st and 3rd spots on the boys 5k list. Arya Samaratunga and Bella Thoen rank in the top 15 on the girls side, and Sofia Ciciarelli cracked the top 10 for the girls 3k course that's used for the 9th grade race. For the team members in their first year of running cross country for Wayland, the hope is they can return in future years to improve upon the standard established today. 

full results

splits and times for WHS athletes

WHS athletes at Franklin Park since 1997

DCL Championship, 10/28/22

Live results

Meet Site: Playstead Field at Franklin Park, Boston.

Bus Time: 

12:00 PM - note the bus time. Athletes listed below (and only those athletes listed below) will be dismissed after 3rd period. Remember that you're responsible for any work in classes that you miss. 

Meet Schedule and lineups:

2:00 PM JV boys 5k - Caddoo, Dugan, Frank, Goldstein, Goode, Grossman, Han, Jay, Salahuddin, Wightman

2:30 PM Varsity girls 5k - Marto, Munford, Samaratunga, Thoen, Yee

3:00 PM 9th grade 3k - Ciciarelli, Newland, Srivastava, Tan, Wheeler

3:20 PM Varsity boys 5k - Chisum, Creavin, Jackson, Morris, Narvaez, Reece, Williams

3:50 PM JV girls 5k - Dale, Libenzon, Mente, Rice

4:30 PM Awards

Meet Information:

• Weather forecast: mostly sunny, temperatures in the mid 50s with NE winds around 10-15 mph. The temperature and wind combination make it important to have adequate warmups and to wear them before and after racing.

• Runners must report to the starting line 10 minutes before the start of their race, and begin removing sweats 5 minutes before their race starts.

• Each team is assigned a box along the starting line, Wayland will be in box #2.

• The top 15 finishers in each varsity race, the top 8 JV and the top 7 9th graders (boys and girls both) will receive trophies.

• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course. This section is labeled "The Wilderness" on the map below. While this part of the course will surely be well marked, it's a good idea to check it out during your warmup jog if you're running the 5k course. Please note the course tour is self-guided, using the maps below.

• 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.  

• Return time to WHS is approximate, but we hope to be back around 6:00 PM depending on traffic. 

Course Map and Description:

• The 5k course used in the varsity and JV races has three loops:

• The first loop starts on the Playstead field and goes around these fields and White Stadium. 

• The second loop goes part of the way around the fields and stadium before heading up and over Bear Cage Hill. On the other side of Bear Cage Hill the second loop rejoins terrain covered on the first loop again. 

• The third loop covers the Wilderness and Playstead field. 

• The 9th grade race incorporates the first two of the three loops shown on the maps below. While the boys and girls 9th graders will start together at the same time, the races will be scored separately for the purpose of giving out individual awards.

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 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

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 this spot repeatedly.

Week 10 training plan - 10/24-10/30

This week is the beginning of championship season, kicking off with Friday's DCL Championship meet at Franklin Park. More information will be forthcoming on this meet which will require an early dismissal from school. As in years past, there will be a karaoke contest on the bus ride home. Submit your song choice to the coaches for approval in advance. The maximum group size for the contest is four people. It would behoove you to practice your song beforehand.

With the end of the season drawing near, we've entered the final phase of our training. The proverbial hay is in the barn and from here on out it's a draw down of training volume, which is achieved in two ways:

• a reduction in the length of most daily runs.
• a reduction in the number of runs per week. This is achieved by taking an additional day per week off from practice. This week that day is Wednesday.

I'll explain in more detail at practice Monday how this tapering process will proceed. In the meantime here is the plan for this week:

• Mon 10/24 - Practice at 3:30. Warmup including BURPEES followed by progressive run as follows:

Group A: 36 minutes (12 minutes easy-9 minutes fresh-9 minutes good-6 minutes easy)

Group B: 48 minutes (16 minutes easy-12 minutes fresh-12 minutes good-8 minutes easy)

Group C: 60 minutes (20 minutes easy-15 minutes fresh-15 minutes good-10 minutes easy) 

• Tue 10/25 - Practice at 3:30. Warmup followed by a short length run at an easy to moderate intensity followed by high knee run-throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

• Wed 10/26 - off

• Thu 10/27 - Practice at 3:30. Warmup including BURPEES followed by a short length run with two sets of short reps at the end on top of the aqueduct.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

• Fri 10/28 - DCL Championship Meet @Franklin Park. The meet starts early which will require dismissal after 3rd period class. You're responsible for any work or tests you might miss as a result of this. More information forthcoming. This is a medium length day, including warmup and cooldown running it should add up to the following:

Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes

On the bus ride home, there will be the ninth annual edition of the karaoke contest.

• Sat 10/29 - Medium length run at an easy to moderate intensity. For those that are interested we will be meeting at Lincoln Station at 10 AM for this run. This is an excellent opportunity to check out the trails in the Mt. Misery area, just west of the field loop where our previous Saturday practices have taken place. To avoid getting lost on the trails, download the Outerspatial app on your phone.

Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes

• Sun 10/30 - off

Bob Glennon Twilight Invitational Results, 10/15/22

It was an exciting evening of cross country action on Saturday that stretched late into the night for WHS athletes that participated in the Bob Glennon Twilight Invitational. For this meet the Cape Cod Fairgrounds in Falmouth were repurposed into a winding twisty 1 mile loop that had the shape of a puzzle piece. In addition the course layout passed through multiple barns. Along with most of the races taking place after sunset under portable lights it was a unique atmosphere for a cross country meet. The only other cross country race that seems to compare is the Cinque Mulini held in Italy (the videos from this race are quite interesting particularly around the 6-7 minute mark). That being said, the Twilight Invite isn't the only athletic event taking place at the fairgrounds this fall.

As convoluted as the course loop was, it ran quite fast and there were impressive results across the board. Wayland had three medal winners that finished in the top 25 in their race: Arya Samaratunga who was fifth overall in the 10th grade girls race and Owen Williams and Luke Chisum in the "medium" school size (800-1000 students) varsity boys race. The boys varsity fared very well against a deep field of teams, including some from outside Massachusetts, to place sixth. 

overall results

Times and splits for WHS athletes

Week 9 Training Plan, 10/17-23

This week there are no meets scheduled which means the focus can be on consolidating your training leading up to the final championship portion of the season. The two highlights of the week are the long run on Tuesday and a timed repeat workout on either Friday or Saturday. There's an optional practice at Lincoln Station on Saturday morning, those who plan on attending will do the timed repeat workout Saturday and not on Friday. 

Monday 10/17 - Practice at 3:30. Warmup including BURPEES followed by a short run followed by high knee run-throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Tuesday 10/18 - Practice at 3:30. Warmup followed by a CLR. This is the final long run of the season, as training volume will begin decreasing next week with the onset of the championship phase of the season. The plan is to head to the town center with the possibility of heading on to the Heard Farm fields off of Pelham Island Road. The overall length of the run is listed below; remember that there are four cycles of easy-fresh-good, making for a total of 12 segments.

Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)

Wednesday 10/19 - Practice at 3:30. Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills near Cedar Crest Road on the Hultman aqueduct. The length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Thursday 10/20 - Practice at 3:30. Warmup followed by a medium 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.

Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes

Friday 10/21 - Practice at 3:30. Warmup including BURPEES followed by either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those attending tomorrow's practice at Lincoln Station or the following workout:

Group A: 6 minute jog warmup, 2x 3 minutes at good pace with 90 seconds recovery after each, then 2 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes jog rest between sets. 6 minute cooldown. The first set should be at race pace, the last set faster than that. 

Group B: 8 minute jog warmup, 3x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Group C: 8 minute jog warmup, 4x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Saturday 10/22 - either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) on your own or the following workout at Lincoln Station, meeting at 9 AM:

Group A: 6 minute jog warmup, 2x 3 minutes at good pace with 90 seconds recovery after each, then 2 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes jog rest between sets. 6 minute cooldown. The first set should be at race pace, the last set faster than that. 

Group B: 8 minute jog warmup, 3x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Group C: 8 minute jog warmup, 4x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Sunday 10/23 - off

Bob Glennon Twilight Invitational, 10/15/22

Meet Site: Cape Cod Fairgrounds, 1220 Nathan Ellis Hwy (rt. 151), East Falmouth, MA 02536

Bus Time: 2:30 PM. Arrive at the school a bit before this time so that we can be on the road promptly, it's a long ride!

Meet Schedule and lineups:

5:15 pm Novice Coed – 2.1 miles - Dale, Goode, Jay, Libenzon, Srivastava
5:45 pm 9th grade Girls – 2.1 miles (19 minutes) - Ciciarelli
6:05 pm 9th grade Boys – 2.1 miles (17 minutes) - Tan, Wheeler
6:25 pm 10th grade Girls – 5K (28 minutes) - Samaratunga
7:20 pm Junior Varsity Girls – 5K (28 minutes) - Liu, Marto
7:50 pm Junior Varsity Boys – 5K (25 minutes) - Caddoo, Goldstein, Salahuddin, Wightman

8:40 pm Varsity Medium School Girls – 5K (25 minutes) - Thoen
9:30 pm Varsity Medium School Boys – 5K (22 minutes) - Chisum, Creavin, Jackson, Morris, Narvaez, Reece, Williams

The time in parentheses after each race is the cutoff for that race. Athletes who don't make the cutoff won't be recorded in the official results.

Course Map:

• The main loop of the course is indicated by the blue line on the map. The novice and 9th grade races run this loop twice, the 5k races cover the loop three times. The red line on the map is the initial run off the starting line; the yellow line is the final run to the finish line.

• Part of the loop is paved, which may influence your spike element length choice. Check the course beforehand.

• The loop passes through two barns.

Meet Information:

• Weather forecast: Clear, temperatures in the low 60s upon arrival, dropping to the high 50s by 7 PM. E Winds 5-10 mph.
• The top 25 finishers in each race win medals, which will be given out in the chute.
• MSTCA will be using Chip timing. Athletes who are not competing and are by the finish line should not be wearing their bib with tag because it can be picked up by the transmitter. This will cause issues in recording places.

What to bring (IMPORTANT):

• uniform
• everyday training shoes
• racing shoes if you have them
• full set of warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• folding chair
• blanket to lie on under the team tent
• flashlight/headlamp
• DINNER for before or after your race. We won't be leaving the meet until sometime after 10 PM. There is food for sale at the meet if that's your type of thing; otherwise I'd recommend preparing something in advance and bringing it with you in a small cooler or lunch bag. 

Information for Parents:

• Parking cost was $5 per carload in 2019, it might have increased since. Carpooling is suggested.
• Dogs and grills are prohibited. As are drones, so leave those at home.
• With the twisting curvy nature of the course loop there are various spots where you can stand in one place and see the race pass by your position multiple times. 

Dual Meet #5 Results @ Bedford, 10/12/22

The dual meet season wrapped up earlier today on a warm and breezy day at Bedford High School. The course included stretches of field, trail, and road running, with a stretch along the Reformatory Branch rail trail. Overall the layout is quite flat and runs relatively fast compared to courses with more vertical relief.

The girls were the first race of the day after a ceremony for senior athletes from both schools that involved more flowers than the Kentucky Derby. The girls dropped the meet to a deep Bedford team but there were numerous noteworthy performances nonetheless. The team was led by Arya Samaratunga and captain Bella Thoen who both cracked the top 10 overall, with 9th grader Sofia Ciciarelli the third finisher for Wayland. Grace Marto crossed the line next for Wayland and Michelle Yee was Wayland's fifth and final scoring runner for the second meet in a row. 

The boys race promised to be a closely contested race. Bedford's top runners charged out early on and at the mile mark the host school had the lead in the race scoring. The tables turned in the second half of the race and the duo of Luke Chisum and Owen Williams was particularly dynamic in the final stretch going 1-2 overall. With five Wayland runners in front of Bedford's fourth and six in front of their fifth, the final score was 23-33 and a definitive victory for Wayland. 

 splits and times for WHS athletes

Dual Meet #5 @ Bedford, 10/12/22

Meet Site: Bedford High School, 9 Mudge Way

Bus Time: 2:45. Upon dismissal, change into your uniform and warmups and head to the pickup area.

Event Schedule:

Girls followed by boys. No separate JV races this time. Athletes who aren't ready to race a full 5k will stop at the two mile mark, record their time on their watch, and share it with me. If you're wondering if this applies to you, don't worry I'll let you know. 

The girls race will start as close to 4:15 as possible depending on our arrival time at BHS; hopefully no later than 4:30.

Course Map:

The course is a mix of paved and unpaved surfaces, and is quite flat overall. This course has the most pavement we'll be seeing this season. If you have spiked shoes you should use blanks or 1/8th inch pyramids.

Meet Information:

• Weather forecast: partly sunny with temperatures in the high 60s at race time, NE winds 5-10 mph. While warmer and less windy than last week's meet you'll still want to wear more than just your uniform while warming up and cooling down. The temperature will start to drop by the time the meet's wrapping up. Bring clothes to wear at the meet besides your uniform.
• You're required to wear your DCL bib number during the race. When the meet is over, you can either keep the number as a memento or discard it. Please return the safety pins to the ziploc bag.
• Since part of the course takes place on roads near the school, we'll begin the course tour before we even get off the bus by driving the bus on those roads. The rest of the course will be shown to us by the Bedford team. You must pay attention to both the "in-bus" and "on foot" portions of the course tour.

What to Bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

For Parents:

• The best place to watch the race apart from the start and finish on the track is along Railroad Ave. next to the middle school parking lot. See the course map linked above.

Week 8 Training Plan, 10/10-10/16

For the second time this season, this is a week with two meets. Please note there is an optional practice on Monday, 10 AM at Lincoln Station for those who are in town. Also note that Friday's run will be very short (not just short) in advance of the second meet of the week on Saturday. Remember to fill out the very brief poll indicating your availability for Saturday's Twilight Invitational. You must fill out the poll even if you don't plan on going to this meet in Falmouth and I need to hear from everyone by lunchtime Tuesday.

Mon 10/10 - Progressive Long Run in the woods of Lincoln and Concord. Unlike previous visits to Lincoln we'll be heading off into the broader trail network today. In order to keep track of where you are in this vast area, you must bring your phone along with you with the Outer Spatial mobile app (available in google play or the apple app store) loaded on it. You'll also want some way to carry your phone other than in your hand. The length of the run is the same as last week.

Group A: 48 minutes (16 minutes easy-12 minutes fresh-12 minutes good- 8 minutes easy)
Group B: 60 minutes (20 minutes easy-15 minutes fresh-15 minutes good- 10 minutes easy)
Group C: 72 minutes (24 minutes easy-18 minutes fresh-18 minutes good- 12 minutes easy)

Tue 10/11 - Practice at 3:30. Warmup including BURPEES followed by a short run followed by run throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Wed 10/12 - Dual Meet #5 @ Bedford. More information will be forthcoming in a subsequent post. Remember today is a medium length day, meaning that including your warmup and cooldown your day should come in at around the following:

Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes

Thu 10/13 - Practice at 3:30. Warmup followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills on the Hultman aqueduct where it crosses Cedar Crest Road. The length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Fri 10/18 - Practice at 3:30. Warmup including BURPEES followed by a very short length run. The last 10 minutes or so of the run will be done on top of the aqueduct with two sets of short repeats.

Group A: 24-28 minutes
Group B: 30-34 minutes
Group C: 36-40 minutes

Sat 10/19 - MSTCA Bob Glennon Twilight Invitational at Cape Cod Fairgrounds in Falmouth.
More information will be forthcoming in a subsequent post. Remember this is a medium length day overall, including warmup and cooldown your overall volume should come in at the following:

Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes

Sun 10/20 - off

Dual Meet #4 Results vs. Boston Latin, 10/3/22

 The final home meet of the season was held today in somewhat blustery overcast conditions. Unlike the previous home meet three weeks ago this time all three races were contested on the shorter course. There were many noteworthy performances starting with the boys JV race with Wayland being led by Ben Caddoo. Both he and captain Matthew Frank paced themselves well on the rolling layout. In the girls race that followed, the Wayland group tried to repeat last week's come from behind win and just missed out on doing so, falling 26-29 in a closely contested meet. Michelle Yee and Anna Munford were both among the team's top seven finishers for the first time. The varsity boys raced well led by Owen Williams who took on the opposing top five all by himself and finished ahead of all but one of them. The final times, meet scores and splits for WHS athletes can be seen here. The dual meet portion of the season wraps up next Wednesday with a visit to Bedford.  

Dual Meet #4 vs. Boston Latin, 10/3/22

Meet Site: Wayland High School. The second and final home meet of the season.

Schedule and Lineups:

First race no earlier than 4:15 PM. Based on prior experience hosting BLS, the first race may start later than that. Please head over to the start/finish area promptly after school lets out. All three races will be run on the short course, and contested in the following order:

JV Boys - Caddoo, Dugan, Frank, Goode, Grossman, Han, Jay, Markey, Mui, Newland, Rashid, Salahuddin, Srivastava, Tan, Wheeler, Whitmore, Wyner

Girls - Ciciarelli, Dale, Libenzon, Liu, Marto, Mente, Munford, Oliphant, Ponce, Samaratunga, Thoen, Yee

Boys - Chisum, Creavin, Jackson, Morris, Narvaez, Reece, Wightman, Williams

Meet Information:

• Weather forecast: mostly cloudy, temperatures in the mid 50s with NE winds 10-15 mph. This will be the chilliest weather for any meet so far this season, dress appropriately for the weather forecast!
• Don't forget to wear your assigned dual meet bib number. At the conclusion of your race, please remove the bib number from your jersey and return it to the large ziploc bag where the bib numbers are stored between meets. Leave the safety pins on the corners of the number.
• Be prepared to help out with setting up and/or breaking down the course before and after the meet. This mostly involves the placement or removal of cones and small flags. You may be asked to help by one of the coaches or one of the captains.

Course map:

• course description

• Soon after the teams from Waltham arrive, there will be a tour of the course. Wayland athletes are welcome to join the tour if they didn't race in the first home meet three weeks ago or don't feel confident in their knowledge of the course.

 • 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 sweaty clothes 

• water bottle - including a second (24-32 oz.) bottle if you have an extra

• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

for parents:

• 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.
• 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.

Week 7 Training Plan, 10/3-10/9

This week, there are in fact two meets but only one of them that WHS athletes will be racing, the dual meet on Monday vs. Boston Latin. The other meet is the Wayland XC Festival, which is the team's fundraiser. Stay tuned for more details on that, as volunteers will be needed to help the event go smoothly. Aside from these two bookends to the week, note that there will be no practice on Wednesday, a cyclic long run on Thursday, and an optional practice at Lincoln on Saturday morning. 

Mon 10/3 - Dual Meet #4 v Boston Latin. More information on this meet will be forthcoming. Today is a medium length day in terms of training volume as follows:

Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes

Tue 10/4 - Warmup including BURPEES followed by a short run followed by run throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Wed 10/5 - No school or practice today. If you're not observing the holiday, you can go for a short length run on your own

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

Thu 10/6 - Warmup followed by a cyclic long run (CLR). We'll head east along the Hultman Aqueduct towards Weston to start. The length of the run today is as follows:

Group A: 48 minutes
Group B: 60 minutes
Group C: 72 minutes

Fri 10/7 - Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills on the Hultman aqueduct where it crosses Cedar Crest Road. The length of the run today is as follows:

Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes

The 4 and 3 minute repeats should start at a good pace (tempo) and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). 

Sat 10/8 -  Practice 9 AM at Lincoln Station (145 Lincoln Road, Lincoln MA):

Group A: 8 minute jog then 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes, 1 minute with 2.5 minute jog recoveries, 8 minute jog.
Group B and C: 8 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries, 8 minute jog.

The 4 minute repeats should be run at a good pace (tempo). The 3 minute repeats should start at a good pace and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). 

Sun 10/9 - off, or a short length run at an easy to moderate intensity for those who observed the holiday on Wednesday.Today is the Wayland XC Festival, the team fundraiser. Volunteers for this event are always welcome.