Week 8 (Week 4 in person) Training Schedule - 10/12-10/18

Quick weather note: The current forecast is for rain on Tuesday, and a good amount of it falling during the afternoon. Be prepared with a dry change of clothes in your gym bag, and maybe bring a garbage bag that you can put your gym bag in during practice to keep it dry. Announcements will be cut short and the prize bag will most likely be pushed back a day to Wednesday. 

Monday 10/12 - Progressive long run. This week's long run is slightly shorter than last week's. For those that are interested we'll be meeting at 8:30 AM at the Free Public Library parking lot in the center of town. From there we'll head east along the rail trail into Weston where the Jericho Town Forest and its many trails are located just to the north of the rail trail. You can see a map of the area here and in .pdf form here. If you're planning on coming you should print out the .pdf file to bring with you. Alternatively you can try this link on your phone if you don't mind carrying the phone with you while running. As far as the run itself, The pattern is first third easy, next quarter "fresh"/moderate, next quarter "good" and the final sixth easy again.

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 10/13 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity including hill drills. Total length of the run today is as follows:

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

Wednesday 10/14 - Team warmup followed by a jog of 5-10 minutes, then a "broken" tempo run. Broken in this case means broken up into two parts. The workout will happen on this loop which is quite close to the school, just on the other side of the trees at the edge of the athletic field. The idea is to run a certain number of times around the loop at a pace right around 75-80% effort, then take a 5-8 minute break, and do it again but slightly faster, i.e. 80-85% effort. Finally, a 5-10 minute cooldown jog. 

Level 1: 30 minutes (2x2 loops)
Level 2: 40 minutes (2x3 loops)
Level 3: 50 minutes (2x3 loops)
Level 4: 60 minutes (2x4 loops)

Thursday 10/15 - Team warmup including burpees followed by a medium length run at a mostly easy intensity, if you're feeling up to it the pace can pick up a bit in the last 5-10 minutes. This is a good day to check out the home course if you're unclear on any part of it. 

Level 1 - 24-28 minutes

Level 2 - 32-36 minutes

Level 3 - 44-48 minutes

Level 4 - 48-52 minutes

Friday 10/16 - Team warmup followed by a short length run at mostly an easy effort. Save the last 10 minutes or so of the run for two sets of short intervals on top of the aqueduct.

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

Saturday 10/17 - Meet #3 vs. Bedford. More information including time schedule, lineups and a course map will be published on this site by Friday morning. Unlike last week's morning start, this meet will begin at 2 PM with the boys race followed an hour later by the girls. Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

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

Sunday 10/18 - off. 

Dual Meet #2 Results

 The first home meet of the season was held earlier today in warm and very windy conditions with Boston Latin as the visitors. There were many excellent races and it was impressive how everyone handled the ups and downs (literally) of our course. The boys team had a good battle with Latin, like last week's meet at Weston it was team depth that won the day. The girls team raced well while facing one of the stronger teams in the DCL and also the state as a whole. The numbers can be seen at the links below, if you happened to take splits at the mile and/or 2 mile mark of the course please send those to me to be added to the spreadsheet:

WHS results and splits

Overall boys results

Overall girls results

Nice work on a windy day, the training plan for the upcoming week will be published tomorrow afternoon.

Dual Meet #2 - Home vs. Boston Latin, 10/10/20

Team Store: Before getting into the details of Saturday's meet, the captains have set up an online team store for ordering warmup jackets. Note that the deadline for ordering is next Monday October 12th at midnight.

 Meet Site: Wayland High School

Time Schedule:
Boys 10 AM

Girls 11 AM

Course Map (click for larger view): 

 

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

 

Staging Areas (click for larger view):

Weather forecast: 

Partly cloudy, temperature in the mid to high 60s with 15 mph SW winds. Bring clothes to wear at the meet besides your uniform.

Starting line protocol (note changes from last week's meet):

• Athletes must wear masks at all times.

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

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

Boys Starting Order:

Duffy 0:00

Bonanno 0:40

Li 1:20

Z. Marto 2:00

Schilp 2:40

Billy Caddoo 3:20

Goode 4:00

Narvaez 4:40

Creavin 5:20

Whelton 6:00

Mui 6:40

Morris 7:20

Frank 8:00

Grossman 8:40

Ben Caddoo 9:20

Jay 10:00

Lieb 10:40

Girls Starting Order:

 

Kim 0:00

Grieco 0:40

Javed 1:20

Korzeniowski 2:00

Calder 2:40

G. Marto 3:20

Snyder 4:00

E. Mente 4:40

Liu 5:20

Ciasullo 6:00

J. Mente 6:40

Han 7:20

Other athlete considerations:

 

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

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

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

• uniform with bib number attached
• everyday training shoes  

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

• gym bag with contents listed in the practice guidelines

 

Parent/spectator guidelines:

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

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

And here are the DCL mandated spectator guidelines:

1.  Crowds are limited to 50 people, including opposing team fans, per Massachusetts guidance.

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

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

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

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

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

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

2020 Home Course Map

 In advance of the upcoming two meets which are both at home on the Wayland HS campus, the following information on the course will come in handy:

First, a line drawing style representation of the course map, click for an enlarged version:

Copies of this map were distributed last week at practice; if you were out that day you can pick up a copy from me. There should also be a .pdf file of this map attached to a recent email that was sent to the mailing list, which you can print at home. A layout of the course is also available online. 

In addition there's a written description of the course which can be very helpful to read as you look at the map.

Week 7 (Week 3 in person) Training Schedule - 10/5-10/11

Monday 10/5 - Team warmup followed by cyclic long run. Last week and this week are the longest long runs of the season, they'll get shorter from here on out. Today everyone will head to the center of town, from there some people will return, others will continue to the bike path near the library, and some will head on to Pelham Island Road. Remember the pattern is to do the first segment at an easy intensity, the next segment at a fresh/moderate intensity, and the next segment after that at a "good" intensity. On an effort scale of 1-10, this pattern would be 3-5-7 or 4-6-8. The easy/fresh/good cycle gets repeated three more times over the course of the entire run. Level by level it looks like this:

Level 1: 42 minutes (3.5 minute cycles)
Level 2: 54 minutes (4.5 minute cycles)
Level 3: 66 minutes (5.5 minute cycles)
Level 4: 78 minutes (6.5 minute cycles)

Tuesday 10/6 - Team warmup including burpees followed by a short run at a mostly easy to moderate intensity including hill drills. Total length of the run today is as follows:

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

Wednesday 10/7 - Team warmup followed by a jog of 10-15 minutes, then a series of 800 meter repeats on the Weston Aqueduct. All but the last one will be at CV pace; the final repeat at race pace (i.e. a bit faster than the rest). The recovery between repeats will be a minute less than the amount of time it takes to run the repeat itself. Thus a person running their repeats in 3 minutes would take a 2 minute break. There will be cones placed every 100 meters along the length of the 800 meter stretch we'll be using for this workout. After the last repeat, 10-15 minute cooldown jog. 

Level 1: 28-32 minutes (4x800)
Level 2: 36-40 minutes (5x800)
Level 3: 43-47 minutes (5 or 6x800)
Level 4: 52-56 minutes (6x800)

Thursday 10/8 - Team warmup including burpees followed by a medium length run at a mostly easy intensity, if you're feeling up to it the pace can pick up a bit in the last 5-10 minutes. This is a good day to check out the home course if you're unclear on any part of it. 

Level 1 - 25-30 minutes

Level 2 - 35-40 minutes

Level 3 - 45-50 minutes

Level 4 - 55-60 minutes

Friday 10/9 - Team warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.

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

Saturday 10/10 - Meet #2 vs. Boston Latin. More information including time schedule, lineups and a course map will be published on this site by Friday morning.  Remember today should be a medium length day in terms of total running time, including warmup and cooldown. This breaks down as follows:

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

Sunday 10/11 - off. 

Dual Meet #1 Results

 The 2020 season at last kicked off with a dual meet versus Weston at Burchard Field. It was a great day for racing and everyone adjusted well to the numerous procedures and restrictions that were required. I was impressed with how well both teams handled the unique situation of the "1v1" staggered start format. This was a good starting point to the season which will turn to the home course around school grounds for the next two Saturdays. Up front, the boys team took a well-earned victory thanks to good up front running by Liam Duffy and Dylan Bonanno competing with Weston's top two finishers, backed up by superior depth. The girls team raced well against a very good and deep opponent, their coach thinks this year's Weston team is better than last year's edition. The finishing times and meet scores can be seen here; due to the staggered start format, getting intermediate time checks ("splits") wasn't a possibility. If you happened to get any splits on your watch please send those to me and I'll include them in the spreadsheet. 

Dual Meet #1 - vs. Weston at Burchard Park, 10/3/20

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

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

 

Time Schedule:
Boys 2 PM

Girls 3 PM

Course Map (click for larger view): 

Staging Areas (click for larger view):

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

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

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

Weather forecast: 

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

Starting line protocol/masks:

-Athletes must wear masks before and after the race, i.e. while warming up and cooling down. Just before being called to the starting line (see below) athletes can remove their mask and put it in their gym bag.

- Athletes will be called to the line 10 at a time, 5 per team. They will be spaced apart as per MIAA guidance with cones - each runner stands at a cone. These 10 athletes will line up in the order in which they will be starting--the first athlete from each team will be at the first pair of cones and so on. At the gun (time = 0:00) the first runner from each team will start. Each pair then goes off at 30 second intervals. At 2 minutes the last two from the group of 10 will start. Then there will be a minute to lineup the next 10, starting in pairs every 30 seconds at exactly 3 minutes from the gun. This will continue with sets of ten (or whatever is left) until everyone is on the course. It's crucial you know which teammate is starting ahead of you and behind you. 

Boys Starting Order:

Bonanno 0:00

Duffy 0:30

Li 1:00

Billy Caddoo 1:30

Goode 2:00

Z. Marto 3:00

Schilp 3:30

Narvaez 4:00

Morris 4:30

Morrison 5:00

Mui 6:00

Frank 6:30

Grossman 7:00

Whelton 7:30

Ben Caddoo 8:00

Creavin 9:00

Lieb 9:30

Girls Starting Order:

Kim 0:00

Javed 0:30

Calder 1:00

Korzeniowski 1:30

Grieco 2:00

Snyder 3:00

G. Marto 3:30

E. Mente 4:00

Liu 4:30

J. Mente 5:00

Ciasullo 6:00

Other athlete considerations:

 

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

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

• There will be two of our flat cones placed side by side at the 400 meter mark. The mile and 2 mile points should also be marked. 
 
 What to Bring:

• uniform with bib number attached
• everyday training shoes  

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

- gym bag with contents listed in the practice guidelines

for parents/spectator guidelines:

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

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

And here are the DCL mandated spectator guidelines:

1.  Crowds are limited to 50 people, including opposing team fans, per Massachusetts guidance.

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

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

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

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

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

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