Dual Meet #3 vs. Waltham, Weston results 10/21/26

The final dual meet of the season took place in cool temperatures with a brisk breeze at Burchard Park in Weston. This meet was a double dual although "triple dual" might be a more accurate term given there were three teams contesting three separate dual meets with the host Weston along with Waltham taking part. The course is relatively flat with mostly smooth footing, and the loop that was run twice included portions on either side of College Pond as well as a segment passing through a small orchard.

The girls varsity race was first on a 5k course. Waltham chose not to enter anyone meaning the Wayland-Waltham meet was a forfeit. The meet with Weston was a tight affair from the outset, with only a few points separating the two teams at most intermediate points. In fact it was a one point meet much of the time. Weston held the edge though throughout, and in the end squeaked out a 3 point victory despite Wayland taking three of the top five places with Ava Miller, Ivy Robertson and Henrietta Schoeffler. 

Next was the JV race which was run on a shorter course of a bit under 2.5 miles (4k). This was the largest race of the day by far and the Wayland contingent ran well from front to back, led by Drake LeBaron in third place overall. He was followed closely by the 9th grade trio of Henry Vukson, Dylan Stack, and Rhys Hill, with all of them running the course in under 16 minutes. Their times compare favorably to all the WHS athletes who have run on this course over the years since Wayland first raced at Burchard Park.

Finally the boys varsity race took to the course, and it was hotly contested from the jump. The lead Wayland duo of Brandon Hopps and Ryan Foley did well to wait out the fast early pace and improve their position in the second half of the race. Ryan Young ran very steadily as Wayland's third finisher, followed closely by an ever-improving Elliot Hopper. Archie Baker rounded out the WHS scoring five with senior Reese Migdal and 9th grader Evan Hopps rounding out the top seven for Wayland. The team results were a split, with Wayland falling to an excellent Weston team that's ranked among the top teams in the state, while easily handling the Waltham meet.

According to the Weston coach, this was a historically fast race on a course that's been in use since 2016 (Wayland first visited the following year). The overall winner from Weston set the course record; six of the top 14 times ever happened today, including Brandon Hopps with the 5th fastest time and Ryan Foley the 13th fastest time. Their times compare favorably to recent WHS grads Luke Chisum and Will Jackson who are currently plying their trade at the collegiate level. 

With the regular season in the books, what remains is the post-season kicking off next Friday with the DCL Championship meet which will surely be very competitive. 

meet results (ignore boys team scores, the software scored the meet like it was a tri-meet not a double dual)

splits for WHS athletes and team scores (it was quite hectic at the mile mark of the JV race)

All time list for WHS athletes at Burchard Park, 2017-present

Dual Meet #3 vs. Waltham, Weston 10/21/26

Meet Site: Burchard Park, 269 Concord Road Weston Ma

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

 

Bus Time 2:45 (hopefully)

Order of Races - First race start no earlier than 4:15

Combined JV race - Atchison, Choi, Ciccarelli, Garcia-Rivera, Hill, Jorgensen, LeBaron, Markey, McLaughlin, P. Sondey, Spilman*, Stack, Thomas, Tripp, Versteeg, Vukson, Zhang

 Girls varsity - Brown, Davids, Hage*, Jay*, Miller, Robertson, Schoeffler, Wang

Boys varsity- Baker, Conley, Foley, Hopper, B. Hopps, E. Hopps, Migdal, Ricci, D. Sondey, Spence, Tharpe, Young

*TBD

Course Map: 

• The varsity course is 5k in length and consists of two trips around the loop shown on the map. At the end of the second loop the course bears left around and between baseball fields to the finish line (which also serves as the starting line). 

• The JV course is also two loops with the same finish. The JV course loop cuts off the eastern-most section of the varsity loop--that is, the part that heads east away from College Pond and almost reaches Merriam Road before turning back towards the pond. The overall length of the JV course is 2.43 miles, just under 4 km.

The 5k 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 leading to the park from Concord Road). If you're wearing spiked shoes they should be fitted with blanks or 1/8" pyramids. The course is fairly flat. 

 

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

 

• Burchard Park has been used as Weston's home course since 2017, here is the performance list for WHS athletes who have raced on the course in the past. 

Meet Information:

• Weather forecast: partly cloudy, temperature in the high 50s with NNE winds 10-15 mph. Bring clothes to wear at the meet besides your uniform.
• You'll need to wear your assigned bib number. This is the last meet where it will be used; if you want to keep it as a memento feel free, otherwise return it to the ziploc bag for use next year. 
• There will be a course tour soon after we arrive.
 
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:

• As a reminder, the meet is NOT held at Weston High School.

• Spectators at the field can see the first 300 meters, a 300 meter section in the middle of the race, and the last 400 meters or so without having to leave the ball field area. 
• There is parking next to the baseball fields where the course begins and ends.

Week 9 Training Plan, 10/19-10/25

Woodbridge “XC” Classic course

2026 Woodbridge girls Sweepstakes race - won by Madeleine Lane, a runner from NH. Her father ran professionally, while her mother was an All-American runner at Stanford. 

scouting

This week we're in between the middle portion of the season, which is ending, and the final stages of the 2025 fall campaign. The last of three dual meets is on Wednesday.  The following was pointed out in last week's plan, but is worth repeating here: we've reached the time of year where there will be days when we meet inside the field house due to cooler temperatures. There's no firm dividing line but in general if the temperature outside is much below 55 degrees we'll likely meet indoors to start. If you don't see anyone outside under the tree that's why.

Monday 10/19 - Practice at 3:30. Warmup including BURPEES followed by the final cyclic long run and final long run of the season.   

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

the route for today's run is TBD. 

Tuesday 10/20 - Practice at 3:30. Warmup including CURTSIES and strides on the track followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll 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

Wednesday 10/21 - Dual Meet #3, vs. Waltham and Weston at Burchard Park in Weston More information is coming soon in a forthcoming post. Remember this should be a medium length day including warmup and cool down. 

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

Thursday 10/22 - Practice at 3:30. Warmup including strides and BURPEES 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. 

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

Friday 10/23 - Practice at 3:30. Warmup followed by either a medium length run (Group A: 36-40 minutes, Group B 46-50 minutes, Group C 56-60 minutes) for those attending tomorrow's practice at Lincoln Station or the following workout:

Group A: 6 minute jog warmup, then a cutdown consisting of 6 minutes @60-65% effort, 4 minutes @70-75% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Saturday 10/24 - Either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those not attending today's optional practice or the following workout meeting at Lincoln Station at 9 AM:

Group A: 6 minute jog warmup, then a cutdown consisting of 6 minutes @60-65% effort, 4 minutes @70-75% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, then a cutdown consisting of 8 minutes @60-65% effort, 6 minutes @70-75% effort, 4 minutes @70-75% effort, 4 minutes @80-85% effort, 2 minutes @80-85% effort, 2 minutes @80-85% effort, 1 minute @90% effort, 1 minute @90% effort. 2 minutes recovery after each repeat. 8 minute jog cooldown. 

Sunday 10/25 - off

Week 8 Training Plan, 10/12-10/18

This week has no meet on the docket, meanwhile there is a federal holiday on Monday. Note that there will be a long run, done on either Monday or Tuesday. The day on which the long run will be done is up to the athlete. For those that would like to do the long run on Monday we'll meet in the afternoon after the rain has  moved out, at a novel location. Otherwise it will happen on Tuesday. See below for details.

We've reached the time of year where there will be days when we meet inside the field house due to cooler temperatures. There's no firm dividing line but in general if the temperature outside is much below 55 degrees we'll likely meet indoors to start. If you don't see anyone outside under the tree that's why. If it's a steady rain, as is likely for Friday, we'll meet in the field house.

Monday 10/12 - Either a short length run on our own OR

Practice at 3:00. Meet at the Assabet River National Wildlife Refuge, via the Hudson Road entrance. Address is 680 Hudson Road, Sudbury. If the gate at the entrance is open (which it should be) we'll meet at the visitor center building which is about half a mile down Winterberry Way. If the gate is closed we'll meet in the parking area at the entrance itself. 

brief warmup followed by a PLR which breaks down like this:

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)

This run will utilize the trails of the refuge many of which are abandoned railroad beds left over from the World War 2 era. At that time the area was used for storing military supplies in a series of large bunkers which are still there today.

Tuesday 10/13 - Practice at 3:30. Warmup including BURPEES followed by a PLR which breaks down like this:

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)

those who did the PLR yesterday will do a short length run at an easy to moderate intensity:

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

Wednesday 10/14 - Practice at 3:30. Warmup including strides and CURTSIES followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll 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 10/15 - Warmup including BURPEES 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. 

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

Friday 10/16 - Practice at 3:30. Warmup followed by either a medium length run (Group A: 36-40 minutes, Group B 46-50 minutes, Group C 56-60 minutes) for those attending tomorrow's practice at Lincoln Station or the following workout:

Group A: 6 minute jog warmup, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Saturday 10/17 - Either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those not attending today's optional practice or the following workout meeting at Lincoln Station at time TBD:

Group A: 6 minute jog warmup, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown.

Sunday 10/18 - off

MSTCA Twilight Invitational results, 10/10/26

No time for an elaborate writeup, in the interest of getting the results out expeditiously they're linked below. In summary, the teams performed very well in nearly ideal conditions for fast racing. The pattern that emerged over and over was a quick first mile, typical of a large invitational race environment where it's imperative to establish position without going too far over the physiological edge, followed by a consistent rhythm the rest of the way. Wayland athletes steered their way through the wreckage of competitors who overdid it early on, passing rather than being passed as the race progressed. The medal haul of two, both going to the Hopps household, is the lowest for Wayland in some years but this is a reflection of how competitive the meet was across the board as the top runners on this year's team compare favorably to past editions at all levels. 

overall results

splits and times for WHS athletes

 

MSTCA Twilight Invitational, 10/10/26

live results

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 – none

5:45 pm Freshman Girls – none

6:05 pm Freshman Boys – 2.1 miles (17) Atchison, E. Hopps, P. Sondey, Stack, Thomas, Vukson

6:25 pm Sophomore Girls – 5K (28) Brown, Hage  

6:55 pm Sophomore Boys – 5K (25) Ciccarelli*, Conley, Jorgensen, LeBaron, McLaughlin, Ricci, Versteeg

7:20 pm Junior Varsity Girls – 5K (28) Davids, Jay, Wang

7:50 pm Junior Varsity Boys – 5K (25) Spence

8:15 pm Varsity Small School Girls – none

8:45 pm Varsity Small School Boys – none

9:10 pm Varsity Medium School Girls – 5K (26) Miller, Robertson

9:40 pm Varsity Medium School Boys –5K (22) Baker, Foley, Hopper, B. Hopps, Migdal, D. Sondey, Young

Note: the top seven times on the 5k course will receive credit towards a varsity letter

* TBA

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. The coaching staff will get finishing times for all WHS athletes reagardess of whether or not the cutoff time is reached.

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 where the course passes by the start area after the first loop of the race; the yellow line is the final run to the finish.

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

• The loop passes through multiple barns and stables. 

• The starting line is a mix of grass and sand, and can best be described as "crowded." The most people from one team that will be allowed to stand side by side on the starting line is two, others will have to line up behind them when there are more than two people from Wayland entered in a given race.

Meet Information:

• meet information sheet from MSTCA

• Weather forecast: 6 PM: partly cloudy, high 50s, 7 PM mid 50s, 9 PM low 50s. Winds light and variable.

• The top 25 finishers in each race win medals. Medals will be given out in the finish chute.

• All warmup and cool down runs must be done on the fairgrounds, athletes aren't permitted to run on the roads near the fairgrounds. 

• 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. 

• Be sure to leave enough time before your race (ideally 10-12 minutes) to get to the starting line. Meet management has requested that athletes go around the back of the finish chute to access the starting line area, rather than cutting across the course in front of the finish line. Refer to the course map to see what I'm talking about.  

• There will be two tents staffed by athletic trainers, one near the finish line and the other near the barns on the upper reaches of the course loop.

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. You might want to bring a dry set of clothes to wear for the trip home.
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• folding chair
• blanket to lie on inside or next to the team tent
• flashlight/headlamp
• DINNER for before or after your race. We won't be leaving the meet until rather late. 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:

• Admissions fees at the gate are $10 for adults and $5 for students/seniors.  There is a $30 cap per family of spectators.  The MSTCA accepts cash, credit/debit cards (including ApplePay and Google Wallet), and Venmo at the gate. Purchase online for a discount at https://gofan.co/event/6951340?schoolId=MA101416

 • Dogs and grills are prohibited. As are drones, so leave those at home.

• The team tent (suitable for both cross country meets and ice fishing) will be set up in the team area which is just east of the starting line on the map above.

• Given the sinuous 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 #2 vs. Bedford results, 10/7/26

The second of two home dual meets was a compelling day of racing for the Wayland Cross country teams as they faced Bedford under sunny skies. The status of this event was up in the air until the day before the meet after there were unforeseen changes last week to an area of the course behind the stadium scoreboard. Thankfully the Wayland DPW was able to mitigate damage to the ground on which athletes had to race in time to allow for the same course layout to be used as the first home meet three weeks ago.

In the boys JV race Jack Ricci left no doubt, pulling away from the rest of the field early and never looking back. Behind him Rhys Hill was the next WHS runners in second overall. Behind them many of the Wayland runners who had raced previously on the 2.2 mile long course (a bit longer than the previously advertised 2.1 mile distance) last month were able to improve on their times. 

In the girls varsity race, it seemed like the two teams would be evenly matched based on prior results this season. Wayland's top duo of Ava Miller and Ivy Robertson steadily pulled away from the rest of the field to take first and second overall. Behind them a fascinating duel unfolded between Bedford's top runner and Henrietta Schoeffler. This went right down to the wire with the Bedford athlete only moving ahead in the final meters of the race. Wayland's top five was filled out by Lily-Rose Hage and Cordia Wang who raced well together, with Anya Brown and Emily Davids rounding out the seven person varsity contingent. In the end Bedford had enough depth to take the meet despite conceding the top two places to Wayland. The 29-30 doesn't get much closer (the only closer result would be a tie going to the sixth runner tiebreaker). 29 points is the highest number of points that can be scored in a dual meet and still win. 

The boys varsity was the final race of the day. Looking ahead to this weekend's (late) race at the Twilight Invitational, the top boys were hoping to make it a controlled effort to the degree that was possible. It was still competitive and the times were impressive compared to the first home meet three weeks ago. The pair of Brandon Hopps and Ryan Foley once again led the charge taking the top two places. Bedford got the next two spots, but the trio of Ryan Young, Elliot Hopper went 5th-6th-7th place which cemented the win. Rounding out the top 7 for Wayland were Daniel Sondey and Thomas Conley, both of whom have shown steady improvement as the season has progressed. In the final tally the Wayland boys won the meet by a comfortable 21-34 margin. 

score sheet

splits and times for WHS athletes

Dual Meet #2 vs. Bedford, 10/7/26

Score Sheet

Suggested warmup protocol - you may have to adjust this somewhat, particularly if you're entered in the JV race.

Meet Site: Wayland High School. The second of two home meets this season.

Start Time: First race 4:15 PM unless you hear different from me. Please arrive no later than 3:15. We may need help doing final setup the course. There will be three races as follows:

1. Combined JV race (short course) - Atchison, Choi, Ciccarelli, Garcia-Rivera, Grace, Hill, Jorgensen, LeBaron, Markey, McLaughlin, Ricci, P. Sondey, Stack, Tripp, Versteeg, Vukson, Zhang

2. Varsity girls race (long course) - Andrus, Brown, Davids, Hage, Miller, Robertson, Schoeffler, Wang

3. Varsity boys race (long course) - Baker, Conley, Foley, Hopper, B. Hopps, Migdal*, D. Sondey, Spence, Tharpe, Young

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

* TBD

Course Maps: 

Short course for JV race (correction, it's actually 2.2 miles)

Long course for varsity races

Meet Information:

• Weather forecast: Sunny, temperatures in the mid to high 60s with SW winds 10-15 mph. Bring clothes to wear at the meet besides your uniform.

• Before the first race of the day there will be tours of both the short and long courses. Anyone racing at WHS for the first time will join the course tour.  

 • 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 bib 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 greatly appreciated by your teammates and the coaching staff.  

Frank Kelley Invitational Results, 10/3/26

A select group of 3 Wayland athletes raced on the Wrentham Developmental Center course Saturday, with 2 medals and all 3 finishing in the top 30 in their respective races. This is the first of 3 meets scheduled at this venue for WHS, a layout known for running quite fast (mostly flat, smooth footing). 

In the 9th grade boys race a large field of over 140 runners toed the line. After a somewhat hectic and crowded start, Henry Tharpe and Rhys Hill were able to work their way up in the field with Tharpe finishing in 25th and Hill in 29th. Tharpe secured the final medal in the race. 

In the 10th grade girls race, Henrietta Schoeffler established position right away and ran most of the way in the top 12 before eventually finishing a strong 16th to win the second medal of the day for Wayland. 

9th grade boys results

10th grade girls results

Splits and times for WHS athletes

WHS performance list on the Wrentham Developmental Center course

 

Week 7 Training Plan, 10/5-10/11

Twilight meet poll

This week is the only week of the season that features two meets--the second and final home meet on Wednesday hosting Bedford, and the always popular Twilight Meet in Falmouth on Sunday. Please take a moment to fill out the poll linked above to indicate your availability for the Twilight meet. Entries are due Tuesday at 8 PM, I need to know by the end of practice Tuesday.

In addition to our own races, the Wayland XC Festival (now rebranded as the "HFC Striders XC Festival at Wayland") will also be happening on Sunday in the morning. This is our fundraiser and while an outside running club (HFC Striders) handles the management of the meet, they appreciate any help from WHS athletes who can volunteer their time. Volunteer slots start as early as 8 AM (but also occur later in the day) and last 60-90 minutes. 

Finally, 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 10/5 - Practice at 3:30. Warmup including BURPEES followed by a cyclic long run.   

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

the route for today's run is TBA/player's choice. 

Tue 10/7 - Practice at 3:30. Warmup including CURTSIES followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll 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

Wed 10/8 - Dual Meet #2 vs. Bedford. More information will be forthcoming in a subsequent post. Remember than including the time spend racing along with warmup and cooldown, today should be a medium length day:

Group A: 36-40 minutes
Group B: 43-47 minutes
Group C: 52-56 minutes 

Thu 10/9 - Practice at 3:30. Warmup including BURPEES and strides followed by a short run including run throughs and bounding over cones. The cones will be set up on the softball field. There will be a boys team meeting after practice today, site TBA. 

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

Fri 10/10 - Practice at 3:30. Warmup including CURTSIES followed by a short length run with 3 sets of short repeats atop the aqueduct. The length of today's run is as follows:

Group A: 26-30 minutes
Group B: 32-34 minutes
Group C: 38-40 minutes

Sat 10/11 -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:

Group A: 36-40 minutes
Group B: 43-47 minutes
Group C: 52-56 minutes 

Sun 10/12 - off

Frank Kelley Invitational, 10/3/26

Live results 

Meet Site: 

Wrentham Developmental Center. The address is 54 Emerald Street. The race course is located in the large field at the intersection of Emerald Street and Shear St. 

Depart WHS 7:30 AM

Please arrive a few minutes early so we can be on the road in good time!

Race Schedule and Entries:

9 AM 9th Grade Girls 3k - none

9:20 AM 9th Grade Boys 3k - Hill, Tharpe

9:40 AM 10th Grade Girls 3k - Schoeffler

10 AM 10th Grade Boys 3k - none

10:20 AM 11th Grade Girls 3k - none

10:40 AM 11th Grade Boys 3k - none

11 AM 12th Grade Girls 3k - none

11:20 AM 12th Grade Boys 3k - none

Meet Information:

• Weather forecast: Sunny, temperature in the mid to high 50s, light NNE winds 5 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, 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. 

• We'll set up shop in the area just east of the starting line, on the map below this is just to the left of the words "Wrentham XC Course." 
• 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 a spot on the starting line while also doing last minute run outs. 

• If you're wearing a watch 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.
• Athletes must remain on the racing field for the duration of the meet. No one is to do their warmup or cool down among the buildings of the Wrentham Developmental Center, on neighboring roads, across the street in the William Rice Recreational Area, or in the parking field.

• Athletic trainers are located in a tent just beyond the finish line.  
• Medals will be given to the top 25 finishers in each race.

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 3k course ends after the second loop (yellow on the map above). Lap 3 on the map above isn't done for the 3k course. The first loop encompasses the circumference of the large field where the course is situated. The second loop has two incursions from the outer edge of the field into the middle. Typically at this meet there's a large digital clock at the mile mark. 

What to Bring:

• Uniform
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes, 1/4", 3/8" or 1/2" 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.

• Dogs aren't allowed except for service animals.
• No grilling, cooking, or fires are allowed at the meet site. 
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label. 
• We hope to return to WHS by around 11:30 AM.

Week 6 Training Plan, 9/28-10/4

Rescheduled Frank Kelley Invitational Interest poll

Twilight Invitational Interest poll

Remember, if you answer yes to one of the above polls, you're answering no to the other one.

Mon 9/28 - 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 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)

Tuesday 9/29 - Practice at 3:30. Warmup including CURTSIES 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

Wednesday 9/30 - Practice at 3:30. Warmup including BURPEES followed by a medium length run incorporating 3 short sets of short repeats. These short repeats will happen on top of the aqueduct. 

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

Thursday 10/1 - 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

Friday 10/2 - Practice at 3:30. Warmup including BURPEES followed by a short length run at an easy effort for those who will be attending the practice in Lincoln tomorrow OR

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.

Sat 10/3 - Rescheduled Frank Kelley Invitational for those that choose it, or 

Either a short length run at an easy effort for those who did the repeat workout yesterday  OR 

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 10/4 - off 

Week 5 Training Plan, 9/21-9/27

Frank Kelley, and more Frank Kelley

Monday 9/21 - off if you're observing the holiday, otherwise a short length run on your own as follows:

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

Tuesday 9/22 - Practice at 3:30. Warmup including BURPEES followed by a cyclic long run (CLR). The total time of this 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 this easy-fresh-good cycle is repeated three more times. If your watch has a countdown timer function, it's a good way to keep track of these time segments. Total length of the run as follows:

Level 1: 36 minutes (12x3 minute segments)
Level 2: 48 minutes (12x4 minute segments)
Level 3: 60 minutes (12x5 minute segments)
Level 4: 72 minutes (12x6 minute segments)

Wednesday 9/23 - 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

Thursday 9/24 - Team warmup including BURPEES, followed by a short length run incorporating 3 short sets of short repeats. These short repeats will 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

Friday 9/25 - Practice at 3:30. Warmup including CURTSIES 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)

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

Sat 9/26 - Frank Kelley Invitational has been postponed alas. 

Sunday 9/27 - off 

Dual Meet #1 results - vs. Boston Latin, 9/16/26

On a warm and sticky afternoon, the first of three dual meets for the WHS teams was contested on the home course. The racing was as hot as the temperature, with a combined JV race going off the line first. This was a large and crowded field with over 50 finishers. Many of them were 7th and 8th graders from Boston Latin, a school which includes grades 7-12. The winner on the boys side was WHS 9th grader Henry Vukson, who picked up where he left off from last week's race. Behind Henry, a parade of Wayland runners came through, with many bunched in the top 10 overall. This group included Wyatt Ciccarelli, Griffin Jorgensen, Caleb Grace, David McLaughlin, and Drake LeBaron who finished within six seconds of each other. 

The next race was the girls varsity, with the visiting Boston Latin runners doing their best to take control of the race in the early stages. Despite (or perhaps because of) this early effort, as the race wore on and the runners climbed up and then down from the aqueduct, the positions started to change with the Wayland duo of Ava Miller and Ivy Robertson taking over the top two spots. Miller went on to win with a storming finish to the line. Behind the Wayland top two an intriguing race developed with Latin taking the next three spots, while Henrietta Schoeffler and Brynn Andrus secured 6th and 7th place. Latin's next 3 runners came across after that, with their sixth runner displacing Wayland's fifth who was senior co-captain Cordia Wang. Rookies Lily Hage and Anya Brown completed Wayland's top seven with senior co-captain Ainsley Jay rounding out the WHS group. When the meet score was tallied it was Wayland who came out on top by a score of 27-29. It was a closely contested race.

Finally, the boys varsity race was the last event of the day. In this case, the Latin runners hung back in the first few minutes before attempting to assert themselves as the field approached the mile mark. Meanwhile Brandon Hopps was leading all comers as the course went up to the top of the aqueduct behind the school. This part of the course is where the Wayland runners used the home course to their advantage, moving up in the field and winning key battles within the race. With Hopps winning from Latin's top runner and Ryan Foley in a strong third, Latin put three of the next four runners across the line. Ryan Young was able to break up these three getting in front of Latin's fourth runner, and then Wayland took the next three spots with Archie Baker, Elliot Hopper and Reese Migdal securing key places. As the 6th finisher for Wayland Migdal finished ahead of Latin's fifth thus displacing him and adding a point to their score. 9th grader Evan Hopps was Wayland's final member of the top seven in an impressive performance against experienced competition. The WHS group was rounded out by Grady Spence, Daniel Sondey, Thomas Conley and 9th grader Henry Tharpe as well. The team score was just as close as in the girls race, in fact it was the exact same results with Wayland taking the win 27-29. Scoring 27 points is a guaranteed win in a dual meet, but it indicates a very close contest. 

splits and times for WHS athletes - apologies to JV runners I was unable to be at the mile mark to take split times due to leading the course tour for the varsity runners when the JV race started. 

Dual Meet #1 vs. Boston Latin School, 9/16/26

Suggested warmup protocol - you may have to adjust this somewhat, particularly if you're entered in the JV race.

Meet Site: Wayland High School. The first of two home meets this 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. There will be three races as follows:

1. Combined JV race (short course) - 

boys - Alappatt, Choi, Ciccarelli, Doxopoulos, Garcia-Rivera, Grace, Hill, Jorgensen, LeBaron, Markey, McLaughlin, P. Sondey, Stack, Tripp, Versteeg, Vukson

girls - Davids* 

2. Varsity girls race (long course) - Andrus, Brown, Jay, Hage, Miller, Robertson, Schoeffler, Wang

3. Varsity boys race (long course) - Baker, Conley, Foley, Hopper, B. Hopps, E. Hopps, Migdal, D. Sondey, Spence, Tharpe, Young

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

* TBD based on injury status

Course Maps: 

short course (JV race)

 

long course (varsity races)

Meet Information:

• Weather forecast: Partly cloudy, temperatures in the mid to high 70s with SW winds 5-10 mph. Bring clothes to wear at the meet besides your uniform.

• Before the first race of the day there will be separate course tours of both the short and long courses. Anyone racing at WHS for the first time will join the course tour.  

 • 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 bib 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 greatly appreciated by your teammates and the coaching staff.  

• Don't forget about the team picture at 3:30! Say cheese…