Dual Meet #2 vs. Boston Latin at Franklin Park Results - 9/29/25

The second of three dual meets took place earlier today at Franklin Park in Boston. Host Boston Latin took both varsity races on the strength of their depth, however there were many noteworthy performances by Wayland runners. The top runners for Wayland included two 9th graders, with Jack Ricci in the JV boys race and Brynn Andrus in the girls varsity race both taking a strong second place overall. In the varsity boys race, Brandon Hopps closed well with the final loop up and over Bear Cage Hill to also finish second. 

The next meet won't be for almost two weeks, giving the teams a chance to consolidate their fitness gains with a solid block of training. 

Results

Results with splits for Wayland athletes

Times for Wayland athletes at Franklin Park, 1997-present - The courses were updated this year due to construction around White Stadium. This in turn necessitated the creation of new performance lists for the new course layouts. The performance lists for the previous courses are preserved for comparison. Note that while the old courses utilized some of the same areas of the park, the new courses are different with different elevation profiles among other things.

Dual Meet #2 vs. Boston Latin at Franklin Park, 9/29/25

warmup/cooldown protocol - this is the ideal for an unrushed warmup, assuming an hour or so to get ready. If there's less time than that, the warmup will have to be condensed and/or shortened. Don't forget to do an adequate cooldown after your race and having a chance to catch your breath. 

Meet Site: Playstead Field at Franklin Park, Boston. Fun fact, there have been cross country races held here for over a century.

Bus Time: 3:30, we hope

Race Schedule, first race no earlier than 4:30 likely after that:

JV (3K) - Doxopoulos, Goldstein, Jorgensen, Kheir, LeBaron, Maali-Pohl, Ricci, Salahuddin, Wheeler*

Varsity boys (5k) - Baker, T. Conley, Fallace, Foley, Hopper, Hopps, Migdal, Schaff*, Spence, Tan*, Young

note: the top seven Wayland finishers in the varsity boys race will receive credit towards a varsity letter

Varsity girls (3k) - Andrus, A. Conley, Jay, Miller, Schoeffler, Wang

* TBD 

Meet Information:

• Weather Forecast: sunny with scattered clouds, temperatures in the mid 70s. Light winds from the east. You must have warmup clothes (in other words, not just your uniform).  

• The 5k course consists of three loops. The first two loops (blue and red lines on the map below) go through the Wilderness area. The third loop (orange line) goes up Bear Cage Hill. 

• The 3k course includes the first loop (blue line) and Bear Cage Hill (orange line). Unlike the longer 5k course, the 3k course only goes through the Wilderness area once. 

• There's a stretch of pavement leading to the base of the Bear Cage hill, such that wearing spike elements in your racing shoes isn't a good idea. Those that are wearing spiked shoes should replace the spike elements with either blanks or 1/8" elements. 

• 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.

Week 7 Training Plan, 9/29-10/5

This week the dual meet schedule continues with a visit to Franklin Park in Boston on Monday for a meet with Boston Latin. There's no school and no organized practice on Thursday. Note that the four levels that have existed up until now have been consolidated into three groups; Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C. 

Mon 9/29 - Dual Meet #2 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 9/30 - Warmup including BURPEES and strides followed by a short run which in turn is 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 10/1 - Practice at 3:30. Warmup including CURTSIES followed by progressive long run. The plan for today is for everyone to head towards the Wayland/Framingham border on the Hultman aqueduct, passing through the Avalon neighborhood of Framingham on Meadow Street Extension. What happens from there will depend on how far you're going.

Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)

Thu 10/2  - No practice today. If you're not observing the holiday and would like to do a short run on your own at an easy to moderate pace you can do so.

Fri 10/3 - Warmup including BURPEES followed by either a medium length run at an easy effort for those who will be attending the practice in Lincoln tomorrow OR

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). There's a good to very good chance these repeats will be done in the neighborhood next to the practice field.

Sat 10/4 -  Either a medium length run at an easy effort for those who did the repeat workout yesterday  OR

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 10/6 - off. If you were observing the holiday on Thursday and didn't train as a result, you can do a short length run on your own at an easy to moderate intensity if you like.

Dual Meet #1 vs. Weston results 9/25/25

The drought like conditions of late took the day off Thursday for the one and only home meet of the season against Weston. With soggy conditions underfoot the course ran slower than it would on a dry day. In the varsity races, Weston was able to take the win in both the boys and girls races, however there were many noteworthy efforts across the board for Wayland. The first race of the day was the JV boys on the shorter course. The early leader, who had missed the course tour, went off course early on and most everyone followed him which added an undetermined amount of distance to the race for pretty much the entire field. In the end, junior Rayan Salahuddin made a strong push over the second half of the race to lead the way for Wayland's runners. 

The boys varsity races was next on the longer course which goes up to the top of the aqueduct behind the school. The lead runner for Wayland was Ryan Foley, who was backed up by Brandon Hopps and Cyriaque Schaff. 

In the final race of the day, the girls were led by a trio composed entirely of athletes in their first season of high school cross country, although their results belied that fact. Ava Miller led the way in third place overall, followed closely by Henrietta Schoeffler with Brynn Andrus rounding out the top three. Co-captain Cordia Wang and senior Abbie Conley completed the scoring five for Wayland. 

The next meet comes up quite soon on Monday, with almost two weeks before another race after that. 

splits and times for WHS athletes, and meet scores

Dual Meet #1 vs. Weston, 9/25/25

Meet Site: Wayland High School. The only home meet of the season.

Start Time: First race 4:30 PM unless you hear different from me. Please arrive no later than 3:15. We may need help setting up the course. Don't forget about the team picture at 3:30!

JV boys race (short course) - Doxopoulos, Goldstein, Jorgensen, Kheir, LeBaron, Maali-Pohl, Ricci, Salahuddin, Wheeler

Varsity boys race (long course) - Baker, T. Conley, Fallace, Foley, Hopper, Hopps, Migdal, Schaff, Spence, Young

note: the top 7 finishers in the varsity boys race will earn credit toward a varsity letter.  

Girls race (short course) - Andrus, A. Conley, Jay, Miller, Schoeffler, Wang

Meet Information:

• Weather forecast: rain, temperatures in the high 60s with ESE winds 5-10 mph. Bring clothes to wear at the meet besides your uniform.The field house will be available as a place to stay dry and store your gear/book bag. 

 • Don't forget 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 will be 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. 

• Team members who aren't competing can help out with finish line tasks or serving as course marshals. This help is appreciated by your teammates and the coaching staff.  

• Don't forget about the team picture at 3:30! It might happen in the field house if it's raining heavily. 

 
Course Maps:

Long Course:

 

Short course:

 

• Soon after the visiting team arrives, there will be a tour of the course. Wayland athletes that are new to the team and racing are required to join the course tour; any returning athletes who would like to join the course tour are welcome to tag along.  

• 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 most of the first half mile and the 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 6 Training Plan, 9/22-9/28

This week features the first home meet of the season, on Thursday when Weston will visit. Please arrive by 3:30 and be prepared to help with breaking down the course (removing cones and flags) when the meet is over. Please note that there's no practice (or school) on Tuesday due to Rosh Hashanah, if you like you can run on your own that day.

Mon 9/22 - Practice at 3:30. Warmup including BURPEES followed by cyclic long length run. The total time of your run will be broken down into 12 equal segments. The first segment is run at an easy (40% or so) effort. The next is run at a "fresh" (60-65% or so) effort, and the one after that at a "good" (80-85%) effort. Then the easy-fresh-good cycle is repeated three more times. Today we'll be heading to the center of town, at which point there are various options depending on how far you're going. 

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

Tuesday 9/23 - No organized practice today, if you'd like to you can do a short length run at an easy to moderate effort level on your own. Time guidelines as follows:

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

If you're observing the holiday and are unable to run today, you can make it up on Sunday if you like. 

Wednesday 9/24 - Practice at 3:30. Warmup including CURTSIES followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few short race speed runs incorporating turns. 

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

Thursday 9/25 - Dual Meet #1 vs Weston. More information including a time schedule, lineups and a course map will be forthcoming soon. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. For Level 1 and 2 athletes this will impact how we approach the course tour which doubles as a warmup jog for most people. Also, the team picture will be taken today at 3:30.

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

Friday 9/26 - Practice at 3:30. Warmup including BURPEES followed by a short length run at an easy to moderate effort level. We will be doing hill drills (high knee running, skipping, bounding) on the Hultman aqueduct where it crosses Pine Ridge Road. 

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

Sat 9/27 - 9 AM optional practice at Lincoln Station, warmup to Mt. Misery field loop followed by 

Level 1 and 2: 5x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 5x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 3 - 6x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 6x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 4 - 8x1 minute at 75% effort, 30 second recoveries. 5 minutes recovery then 8x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Sunday 9/28 - off 

Frank Kelley Invitational Results - 9/20/25

With sunny skies and with a dry course underfoot, it was a fast day for Wayland athletes on the smooth, relatively flat Wrentham Developmental Center course. This layout has been in use since 2010, which is how long WHS teams have been racing here. Up until 2017, the shorter 3k course was reserved for 9th grade athletes, since then it's been opened up to upper class runners as well. This year, the Frank Kelley Invitational streamlined the format by offering 3k races only, one for each grade level. 

The 9th grade boys raced first and Alex Doxopoulos did well to pace himself early before making a big surge at the end to finish strongly. In the girls 3k, Henrietta Schoeffler ran a strong race throughout holding her position right around the top 30. 

The 10th grade boys raced next and once the initial mad dash off the line had sorted itself out Cyriaque Schaff worked his way to the front and stayed there. Behind him Ryan Foley and Brandon Hopps consolidated their hold on the next two spots leading to a 1-2-3 finish, with all three finishing the course in under 10 minutes. This is something no Wayland runner had previously accomplished. With Ryan Young in 13th and Archie Baker in 23rd, the top five Wayland finishers all won medals for being in the top 25. They were followed by Grady Spence in the top 50, with Elliot Hopper and Daniel Sondey close behind. 

While there were no team awards at this meet, there were 13 schools with at least five finishers in the 10th grade race and the live results compiled team scoring for those teams. Wayland's top five come in at 28 points, far outpacing the second best team Parker Charter which had 93. In fact, by scoring 28 points the Wayland boys would have beaten the other 12 schools in the team scoring combined.

In the 10th grade girls race, Ava Miller followed up her first race last week with another strong effort to finish in the top 30 out of over 100 finishers. Next was the 11th grade boys race, where Reese Migdal patiently worked his way up on the second loop to secure a place in the top 50. In the 11th grade girls race, co-captains Cordia Wang and Ainsley Jay both worked their way up in the latter stages to run well on the shorter course. 

Finally, the 12th grade boys race featured captains Matthew Tan and Edge Wheeler along with their teammate Morgan Fallace. This trio ran well, with Tan revisiting the 3k course for the first time since 2022 and lopping over 2 minutes off his time. 

The all-time peformance list for this venue (linked below) saw significant updates for both boys and girls. 

live results

Splits and times for WHS athletes

 WHS Performance List (top times by WHS athletes) on the Wrentham Developmental Center course, 2010-present

Frank Kelley Invitational, 9/20/25

Live Results

Meet Site: 

Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.

Bus time 10 AM

Remember, no eating on the bus. 

Race Schedule and Entries:

 

- All Races will be 3k -
 

12:00 PM MSTCA Small 9th Grade Boys Race - Doxopoulos

12:20 pm MSTCA Small 9th Grade Girls Race - Schoeffler

12:40 pm MSTCA Small 10th grade Boys Race - Baker, Foley, Hopper, Hopps, Schaff, Sondey, Spence, Young

1:00 pm MSTCA Small 10th grade Girls Race – Miller

1:20 pm MSTCA Small 11th grade Boys Race - Migdal

1:40 pm MSTCA Small 11th grade Girls Race - Jay, Wang

2:00 pm MSTCA Small 12th Grade Boys Race - Fallace, Tan, Wheeler

2:20 pm MSTCA Small 12th grade Girls Race – none

Meet Information:

• Weather forecast: Sunny, temperatures in the high 60s, NE winds 5-10 mph
• Bib 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. 
• Remember that we have a meet day warmup and cooldown protocol. With the schedule set in advance, you should be able to time the start of your warmup accurately. Because people are racing at different times throughout the day, you won't be warming up at the same time as all your teammates. Report to the starting line 10 minutes before the start of your race; in past editions of this meet the officials have been known to start races a few minutes earlier than the posted schedule. 
• There are no assigned spots on the starting line at this meet, another reason to head over 10 minutes early to get a spot on the line. The group about to race should split in half and take turns holding the spot while also doing last minute run outs. If there's only one person from WHS racing a "start line buddy" will hold a spot on the line for them.

• 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 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 ball fields across the street.
• Medals will be given to the top 25 finishers in each race.

• Performance list for WHS runners on the Wrentham Developmental Center Course - these lists go back to 2010, when the 3k (and 5k) courses were established at this site.

Course Map:

• The course is fairly flat, with some roll in places. There are no long and/or steep hills. The course is almost entirely on grass. The 5k course is three loops. The 3k course ends after the second loop (yellow on the map above). The 5k course repeats this second loop. Both the 3k and 5k share the same first loop, which is the circumference of the large field where the course is situated. The second loop has two incursions from the edge of the field into the middle. Typically at this meet there are large digital clocks at the mile and two mile marks. 

What to Bring:

• Uniform
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes, 1/4" or 3/8" elements
• Warmup clothes
• Water bottles - filled

•  Folding chair

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

For Parents:

• There's $10 parking fee for each car. Cars will enter and exit the lot away from the course and further down Emerald Street. Vehicles with Disability placards/plates will enter on Emerald St near the intersection with Shears St and park near the starting line. Buses will enter and exit by the main gravel road separating the course field and the parking field.

• 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 between 3:30 and 4 PM.

Week 5 Training Plan, 9/15-9/21

Don't be a turkey!

This weekend is the second Saturday Invitational meet of the season, The Frank Kelley Invitational at the Wrentham Developmental Center. If you haven't filled out the entry status poll for this meet please do so.

Monday 9/15 - Practice at 3:30. Warmup including BURPEES followed by progressive long run. The plan for today is for everyone to head towards the Wayland/Framingham border on the Weston aqueduct, i.e. the legendary "Hot Dog Bridge." What happens from there will depend on how far you're going.

Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)

Tue 9/16 - Practice at 3:30. Warmup including CURTSIES and strides on the track followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few  accelerations incorporating turns. 

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

Wednesday 9/17 - Team warmup including BURPEES, then the following "tempo run" style workout. In this case, "tempo" pace is considered to be somewhere in the 75-85% effort level if you're running on feel (which you will be). After the team warmup the workout is as follows:

Level 1: 6 minutes @ 70-75% effort, 4 minute break, 6 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 2: 8 minutes @ 70-75% effort, 5 minute break, 8 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 3: 10 minutes @ 70-75% effort, 6 minute break, 10 minutes @ 80-85% effort (warmup and cooldown of 6-8 minutes apiece)
Level 4:  12 minutes @ 70-75% effort, 7 minute break, 12 minutes @ 80-85% effort (warmup and cooldown of 8-10 minutes apiece)

Thursday 9/18 - Practice at 3:30. Warmup including CURTSIES followed by a short length run with hill drills. The drills will be done on the Hultman Aqueduct where it intersects Cedar Crest Road.

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

Fri 9/19 - Practice at 3:30. Warmup including BURPEES followed by a short length run incorporating 3 short sets of short repeats. These short repeats will likely happen 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

Sat 9/20 - Frank Kelley Invitational. More information on this meet in a forthcoming post. This should be a medium length day in terms of running volume, with warmup and cooldown counted in. For those not racing today, a medium length workout at mostly an easy effort level, picking up the intensity a bit in the last 10 minutes or so:

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

Sunday 9/21 - off

DCL Kickoff Results - 9/10/25

On a mostly sunny and dry afternoon, a group of WHS athletes including most of the 9th graders visited Lincoln-Sudbury for a non-scoring scrimmage style meet on a 2 mile course. In addition to the hosts, Concord-Carlisle and Waltham also took part. All but one of the Wayland runners were making their season debut, with many running their first high school race. Despite this, the sound racing tactics were impressive from runners in all three races that Wayland contested. The course, which featured a flat first mile followed by a second mile that included a short but steep climb in the woods, required discipline early on. 

The first race of the day was the JV girls, who were led by 9th grader Brynn Andrus finishing in the top 10 overall with an impressive effort. Sophomore Ava Miller and 9th grader Henrietta Schoeffler, both in their first high school race, were close behind in 12th and 13th. Rounding out the group was senior Abbie Conley who ran a well-paced effort.

The next race was the Varsity boys which was very competitive. Senior captain Noah Goldstein ran well staying within himself throughout. Finally, in the boys JV race, which had the most finishers of any race on the day, a contingent of nine WHS runners took part. Wayland was led by 9th grader Thomas Conley who stormed to the finish to finish 7th overall. Close behind was 10th grader Elliot Hopper in 10th. Junior Rayan Salahuddin picked his way through the field to have an impressive second mile and be Wayland's third finisher. 9th grader Alex Doxopoulos and junior Mustafa Kheir weren't far behind him. The Wayland contingent was rounded out by 9th graders Griffin Jorgensen, Drake LeBaron, and Jack Ricci, as well as junior Alex Jacob. 

The next race on the schedule is in 10 days, with the Frank Kelley Invitational on the fast-running course at Wrentham Developmental Center.

WHS results with mile split times

DCL Kickoff Scrimmage - 9/10/25

Warmup protocol 

Meet Site: Lincoln Sudbury Regional High School, 390 Lincoln Road, Sudbury

Bus leaves at 2:45

first race 4:30

Order of races and lineups:

JV girls - Andrus, A. Conley, Miller, Schoeffler

varsity boys - Goldstein

varsity girls - none

JV boys - T. Conley, Doxopoulos, Hopper, Jacob, Jorgensen, Kheir, LeBaron, Ricci, Salahuddin

Any girls that complete the race and the seven fastest boys on the day will receive credit towards a varsity letter as outlined on pages 6 and 7 of this document.

Course Map:

The course has two loops; the first loop (blue arrows) circumnavigates the complex of ball fields near the track, the second loop (green arrows) includes a brief 600 meter jaunt into the woods next to the ball fields. This loop in the woods is well marked. The area around the fields is flat; there's a short hill in the woods.

Meet Information:

• Weather forecast: Mostly cloudy, temperatures in the mid to high 60s with NE winds 5-10 mph. Bring clothes to wear at the meet besides your uniform. You won't be allowed on the bus if you don't have warmup clothes to wear besides your uniform.
• Spiked shoes can be worn if you have them, 1/4" elements should be fine.
• You'll need to wear your assigned bib number for this meet and the upcoming three dual meets. After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins.
• There's no team scoring at this meet.

• There will be a course tour sometime soon after we arrive, which will likely be led by Coach Mayall. 

 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:

• Almost the entire race course can be seen from the bleachers next to the track.

Week 4 Training Plan, 9/8-9/14

Jaws quiz

This week the DCL meet schedule begins with the non-scoring "DCL Kickoff" on Wednesday. This is a scrimmage type event with the teams of the DCL spread out among three sites for a race run on a shorter course. Wayland will be attending the kickoff race at Lincoln-Sudbury, with Concord-Carlisle and Waltham also attending. The long run will be done on Monday and the other major workout of the week will be either Friday (for those who can't make it to the practice Saturday morning) or Saturday (for those who can). The Saturday practice will meet at the Lincoln Station parking lot. 

On Tuesday there'll be a discussion of racing strategy with new athletes; returning athletes can attend if they would like to.

Mon 9/8 - Practice 3:30. Warmup including BURPEES followed by cyclic long length run. The total time of your run will be broken down into 12 equal segments. The first segment is run at an easy (40% or so) effort. The next is run at a "fresh" (60-65% or so) effort, and the one after that at a "good" (80-85%) effort. Then the easy-fresh-good cycle is repeated three more times.

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

We'll be using the Hultman aqueduct today, with a water stop at the intersection of the aqueduct and Rice Road.

Tue 9/9 - Practice at 3:30. Warmup including CURTSIES followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few "fly zone" accelerations incorporating turns.

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

Wed 9/10 - DCL Kickoff at LSRHS. More information on this meet will be forthcoming in a subsequent post. Today is a medium length day in terms of how much running you should be doing overall:

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

Depending on what level you're training at, this may mean either a very short or rather long cooldown jog after your race.

Thu 9/11 - Practice at 3:30. Warmup including BURPEES, followed by a short length run at an easy to moderate intensity. In addition we'll be doing hill drills on the Hultman Aqueduct between Cedar Crest and Pine Ridge road.

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

Fri 9/12 - Practice at 3:30.  Warmup including CURTSIES followed by timed progression repeats of 3 minutes in length, followed by a separate set of 200 meter repeats with a 200 meter jog recovery. Each 3 minute repeat should follow this pattern: first minute fresh, next minute good, last minute hard. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. After finishing the last 3 minute repeat, take about 5 minutes break for water and then a series of 200 meter repeats at race pace effort. Number of reps as follows: 

Level 1: 3x3 minutes, 3x200 (warmup and cooldown of 5-6 minutes apiece)
Level 2: 4x3 minutes, 4x200 (warmup and cooldown of 5-6 minutes apiece)
Level 3: 5x3 minutes, 5x200 (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6x3 minutes, 5x200 (warmup and cooldown of 8-10 minutes apiece)

OR

Warmup followed by a short run at an easy to moderate pace for those doing the workout at Lincoln Station tomorrow.

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

Sat 9/13 - Optional practice 9:00 AM at Lincoln Station- Timed progression repeats of 3 minutes in length, followed by a separate set of 200 meter repeats with a 200 meter jog recovery. Each 3 minute repeat should follow this pattern: first minute fresh, next minute good, last minute hard. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. After finishing the last 3 minute repeat, take about 5 minutes break for water and then a series of 200 meter repeats at an intense (faster than race pace) effort. Number of reps as follows:

Level 1: 3x3 minutes, 3x200 (warmup and cooldown of 5-6 minutes apiece)
Level 2: 4x3 minutes, 4x200 (warmup and cooldown of 5-6 minutes apiece)
Level 3: 5x3 minutes, 5x200 (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6x3 minutes, 5x200 (warmup and cooldown of 8-10 minutes apiece)

OR

Warmup followed by a short run at an easy to moderate pace for those who did the timed repeat workout yesterday.

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

Sun 9/14 - Off.

 

Vineyard XC Invitational Results, 9/6/25

For the second year in a row, the WHS cross country season kicked off with a meet on Martha's Vineyard. With  temperatures even warmer and the air stickier than last year's edition, and a stiff south wind on top of all that, the conditions were tough for all the athletes participating. Know that when the dew point is over 70 degrees, as it was for the duration of the meet, endurance sports become that much more challenging. In light of this there was a lot of racing savvy on display from both experienced team members and new athletes as well. All of them tackled the mostly flat course, with some loose sand in places. Wayland was well represented on the whole, with the following athletes competing:

9th grade boys 3k (64 finishers): Griffin Jorgensen 33rd, running well in his first high school race.

JV girls 5k (78 finishers): Cordia Wang 26th, Ainsley Jay 42nd. The two co-captains of this year's girls team demonstrated great poise as the heat really started to build. A year ago, Cordia was 75th of 101 finishers in this race. 

JV boys 5k (127 finishers): Archie Baker 17th, Grady Spence 23rd. By cracking the top 25, this pair both won medals, the only medals taken by WHS athletes on the day.

Varsity boys 5k (130 finishers): Cyriaque Schaff 23rd, Brandon Hopps 28th, Ryan Foley 45th, Ryan Young 52nd, Matthew Tan 67th, Reese Migdal 82nd, Morgan Fallace 102nd. Even with the top three from last year's team lost to graduation, this year's boys team was able to duplicate the 5th place finish (out of 18 teams) of 2024. The top five scorers included four 10th graders and senior co-captain Tan. This race was deep and competitive this year.

All this and there was time to frolic in the surf at Vineyard Haven as well before boarding the ferry to return to the mainland. 

Meet results

WHS best times at this meet, 2024 and 2025

Vineyard XC Invitational, 9/6/25

Meet Site: 

Martha's Vineyard Regional High School.

Transportation Schedule

pre-meet:

6 AM bus departs WHS for Steamship Authority Terminal in Woods Hole; this will be a quiet bus ride, no music or loud conversations please. If you want to take a nap this is the time for it.

8:15 AM Ferry to Vineyard Haven

9:00 AM Buses transport athletes and coaches to MVRHS

post-meet:

5:00 PM depart Vineyard Haven Ferry Terminal

5:45 PM arrive at Woods Hole, leave for Wayland

7:30ish PM return to WHS

Race Schedule and Entries

11:00 AM 9th grade co-ed 3k: Jorgensen

11:30 AM JV girls 5k: Jay, Wang

12:15 PM JV boys 5k: Baker, Goldstein, Spence

1:15 PM Varsity boys 5k: Fallace, Foley, Hopps, Migdal, Schaff, Tan, Young

 
Meet Information:

 

overview of the meet

• Weather forecast: mostly cloudy, temperatures in the mid-70s with S winds 10-15 mph
• Report to the starting line 10 minutes before the start of your race, you can complete your warmup at the starting line.
• Awards will be given to the top 15 boys and top 15 girls in the 9th grade race, top 25 finishers in the JV races, and top 15 in the varsity race

Course Map:

The course map we received at the meet last year doesn't lend itself to being scanned or copied and still be legible. The course begins and ends on the high school ball fields before entering the state forest to the south. The course in the forest mainly follows access roads which are unpaved. Both courses are basically flat, there are some short sections of loose sand to watch out for. The 3k course is a single loop while the 5k has multiple loops. We'll arrive in time to see the course, which can be part of your warmup. 

Packing List:

Clothes:

• Uniform
• Everyday running shoes
• Racing shoes if you have them. We'll have spike elements of different lengths available depending on the footing.
• Warmup clothes including a short sleeved shirt, long sleeved shirt, and warmup pants

Non-food items:

• Water bottles (plural) - filled, ideally at least half a gallon of water

• Folding chair - important to have something to sit on other than the ground

• Sunscreen

• Insect repellent

• Pillow

Food:

• Breakfast or breakfast type snacks to have while waiting for the ferry to the island or on the ferry

• Lunch to eat at the meet 

• Dinner or a large snack which can be eaten on the ferry back to Woods Hole or before getting back on the bus. Due to allergy concerns, there is to be no eating while on the bus.

• Chocolate milk will be provided using proceeds from the Wayland XC Festival

For Parents:

• Parents are welcome to come along, on the same ferry even, but must pay their own way. The meet director says that the VTA buses on the island are free, and take passengers to the high school. 

• 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.