Dual Meet #1 Results 9/14/21

 Schedule overview for the 2021 season

The 2021 campaign kicked off on a warm and breezy day on a soggy and newly updated home course. While the visiting Bedford teams were able to win both meets there were many noteworthy performances from both new and returning WHS athletes. June Kim pulled away from everyone to win the girls race and Daniel Narvaez ran a strong second in the boys race. He was followed across the line by the 9th grade duo of Owen Williams and Luke Chisum. Four of the five scoring runners on the girls side were runners new to the team. 

Results can be seen here. While the course is different (most notably longer) than last year's layout I've included the best pace per mile for returning runners from last year for comparison. If you happened to get your time as you passed by the 2 mile mark (just as you reached the paved road below the aqueduct) please let me know and I'll add this information to the results sheet. Also note that the Weston coach has created an online repository of DCL results and course maps that includes results of teams we'll be facing later this season. That can be accessed here.

Dual Meet #1 vs. Bedford, 9/14/21

 Meet Site: Wayland High School

First race 4:30 PM unless you hear different from me. Boys race will precede girls, with the girls race likely starting around 5 PM assuming the boys race goes off at 4:30.

Meet Information:

• Weather forecast: partly cloudy, temperatures in the mid 70s with light NW winds 5-10 mph. Bring clothes to wear at the meet besides your uniform.
• You'll receive a bib number that you need to wear for this and all remaining DCL dual meets. 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 or after the meet. This mostly involves the placement of cones. You may be asked to help by one of the coaches or one of the captains. 

 
• Course map

• course description

• NOTE: the course will be slightly modified to avoid a flooded out area at the back corner of the practice football field. This isn't portrayed on the course map but will be thoroughly explained during the course tour.

• When the teams from Bedford arrive, there will be a tour of the course. Since the course has been updated from last year, all WHS athletes will join the tour as well.
• 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 clothes and backpack/duffel bag
• 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 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 4 Training Plan, 9/13-9/19

 This week features the first of five dual meets with other schools in the Dual County League. That will be on Tuesday. A shortened version of the long run will be done on Monday and the other major workout of the week will be either Friday or Saturday depending on your availability. This is the first of four times this season where we'll have an optional Saturday practice, meeting at the Lincoln Station parking lot. 

Overall the volume of training this week is a bit less than recent weeks and that's not an accident. The hope is you'll be able to absorb the training you've done recently and get through the first race of the season feeling reasonably fresh. 

Mon 9/13 - Warmup including BURPEES followed by cyclic medium length run. This is the same idea as a cyclic long run only shorter in duration. 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: 24 minutes (2 minute segments)
Level 2: 36 minutes (3 minute segments)
Level 3: 48 minutes (4 minute segments)
Level 4: 60 minutes (5 minute segments)

All new athletes will attend a talk on the optimal approach to pacing in races after doing the day's workout. We will be referencing this article by Steve Lane, former boys coach at CCHS. Returning athletes are welcome to attend the talk as well, although it's not necessary if you're already familiar with the topic.

Tue 9/14 - Dual Meet #1 vs. Bedford at WHS. 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.

Wed 9/15 - warmup including BURPEES followed by a short run incorporating hill drills. Prize bag will make an appearance today during announcements. In all likelihood we'll do the drills on Wallace Road. 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

Thu 9/16 - No organized practice. If you're not observing the holiday you can do a short length run or cross training session on your own if you like.

Fri 9/20 - warmup followed by a medium length run at an easy effort (if working out at Lincoln tomorrow) or else the following workout:

Timed 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 2.5 minutes good, last 30 seconds 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, 6x200 (warmup and cooldown of 8-10 minutes apiece)

Sat 9/21 - either a medium length run at an easy effort on your own if you did the timed repeats yesterday, or else the following workout at Lincoln on the field loop near Mt. Misery:

Timed 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 2.5 minutes good, last 30 seconds 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, 6x200 (warmup and cooldown of 8-10 minutes apiece)

Sun 9/22 - off. If you observed the holiday on Thursday you can do a short length run or cross training session on your own if you like.

Week 3 Training Plan, 9/6-9/12

As promised here's the updated home course map, written description linked here:

 

For this week's training, we're hoping that those of you traveling for the holiday weekend and/or celebrating Rosh Hashanah can do some of the runs on your own. The long run (scheduled for Monday this week or possibly Tuesday depending on your personal situation) is an important part of what we do and you should make every effort to get it done either meeting us on Monday morning or on your own. 

Also this week in advance of our first home meet next Tuesday the updated layout for the home cross country course will be introduced. This introduction will likely be on Thursday at the start of practice. Due to athletic field renovations and the pandemic the course has been altered multiple times since 2017, the hope is that the current iteration will stand the test of time. 

Finally, we'll be distributing uniforms this week as well. The plan is to do this at the end of practice on Thursday and Friday of this week and if necessary, the following Monday 9/13. Note that in order to receive a uniform the user fee must be paid or a waiver submitted and approved. If you have any questions about this see one of the coaches. The uniforms are school property and are to be worn only at the meets. Athletes will be required to sign off attesting to the fact that they've read and understand the team policies before receiving a uniform. 

Mon 9/6 - For those in town today, meet 9:00 AM at intersection of Plain Road and Mass Central Trail, warmup followed by progressive long run. 

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)

Compared to last week's long run that also used the Mass Central Rail Trail, this one starts further east, closer to Weston. While parking is quite limited at this spot it's worth it as we'll be able to get deeper into the trails of the Jericho Town Forest. Maps will be provided. Also, the eastern end of the completed section of the MCRT will be reachable for some. This is a railroad trestle just over the Weston/Waltham town line. Note that the stretch of the rail trail from our starting point to the eastern terminus at the railroad trestle is just under 3.5 miles, making a round trip just under 7 miles. 

If you can't make it to today's practice, you can do the long run on your own. Alternatively, if you're traveling today and not celebrating Rosh Hashanah tomorrow you could do the long run tomorrow. 

Tue 9/7 - Rosh Hashanah, no practice scheduled. If you're at Level 2,3, or 4 and not observing the holiday and are so inclined you can go for a short run on your own (see Wednesday's plan below for the time ranges). If you do choose to go for a run today try to duplicate as much of our regular warmup routine as you can but in particular the lunge matrix and leg swings. Level 1 athletes should take today off.

Wed 9/8 - warmup including BURPEES followed by a short length run at an easy to moderate effort level. The second half of the run should be run at a quicker pace than the first. Upon your return to the school  We will be doing high stepping run throughs (high knees) and bounding over cones on the softball field. 

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

Thu 9/9 - warmup followed by a medium length run at mostly an easy effort. We will be doing hill drills on Keith Road which is near the Middle School. The focus today should be on staying relaxed and keeping the effort easy and under control. Tomorrow is 

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

Fri 9/10 - warmup including BURPEES followed by:

Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.

The 4 minute pickup(s) is/are at something slower than race pace, like an 80-85% effort. 3 and 2 minute pickup(s) is/are at race pace (90%) or something close to it. The 1 minute pickup(s) is/are at faster than race pace. Fast and relaxed. Ideally the recoveries are a slow jog, if you find yourself having to walk between the repeats then you're probably running the repeats too fast.

Sat 9/11 - On your own, a short active recovery run at an easy to moderate pace. Try to duplicate as much of our regular warmup routine as you can but in particular the lunge matrix and leg swings. 

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

Sun 9/12 - off. If you observed Rosh Hashanah on Tuesday and are at Level 2,3 or 4 you can go for a short run on your own, much like yesterday's. Level 1 runners should take the day off.

Week 2 Training Plan, 8/30-9/5

 This week features the start of school of course. With the resumption of classes we hope to get in to the regular routine of practice starting at 3:30 in the afternoon. Based on the current long range weather forecast this should be doable. 

The pattern of this week's practices is overall similar to last week with a maximum of six runs that includes three shorter runs, two longer runs, and a long run. One of the two medium length runs, on Monday, will also include a series of timed pickups.

Please hand in your summer training log (optional for new athletes, required for returning athletes) by the first day of school (Wednesday) at the latest. Rewards will be distributed once the coaching staff has tabulated the logs, hopefully wrapping up by Friday.

Finally, there will be an optional day trip to Western Massachusetts on Saturday. We'll be taking one of the school's booster buses leaving at 7:30 AM and returning around 5:30 PM with a full day of running and other fun planned. If you're interested let the coaches know. There's room for up to 13 people on the booster bus.

With all that out of the way, here's the plan:

• Mon 8/30 - Warmup including BURPEES followed by a medium length run that will incorporate timed pickups of 1 minute in length, at a "race pace" (90%) effort. In between the race pace pickups is a recovery of 1 minute, ideally run at a 60% effort (this is not a slow jog). This will be followed by a few pickups of 30 seconds in length at a speed faster than race pace, with the same 1 minute recovery. Level 1 athletes may find it more realistic to jog the recovery interval or even walk the first 30 seconds of each recovery interval. Everyone will begin and end their run today with a warmup and cooldown that are at an easy pace, with the timed pickups sandwiched in between. Time for today's run is as follows, with number of pickups indicated as well:

Level 1: 22-26 minutes: 4x 1 minute pickups, 4x30 second pickups (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes: 6x 1 minute pickups, 4x30 second pickups (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes: 8x 1 minute pickups, 6x30 second pickups (warmup and cooldown 10 minutes each)
Level 4: 52-56 minutes: 8x 1 minute pickups, 6x30 second pickups (warmup and cooldown 12-15 minutes each)

• Tue 8/31 - Warmup followed by a short, easy active recovery run. Following the run will be a series of run throughs over cones, both quick stepping and bounding. This will be done in the softball outfield. Today is also a day for those who have a bike and haven't done as much running over the summer to bring their bike to practice for a cyclocross-style ride around campus instead of running.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Wed 9/1 - Introductory circle after the first day of school, then warmup including BURPEES, then a medium length run which will be the same overall length of time as Monday's workout but without any pickups. In fact, you should cover less distance on today's run than Monday because today is meant to be an easy active recovery day.

Level 1: 22-26 minutes
Level 2: 34-38 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

• Thu 9/2 - Warmup followed by a cyclic long run (CLR). 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 this easy-fresh-good cycle is repeated three more times. The countdown timer function on your watch is 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)

We will discuss a route for today's run at the start of practice. 

• Fri 9/3 - Warmup including BURPEES and then a short, easy active recovery run. We will be doing hill drills as well, possibly on Wallace Road.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Sat 9/4 - Western Mass. day trip (assuming sufficient interest). For those not coming along for the Western Mass. day trip, either:

- a cross training workout of 30 minutes to an hour plus (depending on what the activity is)

- a run of 25-45 minutes with the last 5-10 minutes being run at about a 75-80% effort. Up to that point, take it easy.

Regardless of which workout you choose to do, please remember to do the warmup routine beforehand and SAM afterward. The specifics on these can be found in the "Training Links" sidebar of the team website.

Sun 9/5 - off

Week 1 Training Plan, 8/23-8/29

The 2021 season is here!

Practice begins this Monday at 3:30 PM at the high school. We'll meet at the area near the bleachers on the north side (home side) of the turf field. Looking ahead to Tuesday, Wednesday and Thursday, with high temperatures in the forecast the plan is to hold practice starting at 6:45 AM on each of those days. Friday the start time will be at 3:30 PM again. Saturday's practice, which is optional but strongly encouraged, will start at 9 AM and we'll meet at the Wayland Free Public Library.

The first couple days tend to take a little longer as we learn (or re-learn) the team warmup and get to know each other, but things should be wrapping up by around 6 PM on Monday and Friday, and by around 9:15 AM on Tuesday, Wednesday and Thursday, and by around 11 AM on Saturday.
  
Please remember you have to be registered with an up to date physical (within the last 13 months) on file. If your physical has been submitted but isn't showing up as approved, please e-mail a copy to the Athletic Director. More registration information can be found at

http://whs.wayland.k12.ma.us/athletics/registration/ 

You should bring the following to practice:

• running shoes
•  comfortable clothes in which to work out. You might also want to wear a hat with a bill that keeps the sun out of your eyes. 
• running watch, either your own the one you borrowed from the team supply. If you don't have a watch one will be assigned to you from the team supply.
•  mask to wear in case we go in the field house
• sunscreen
• water bottles - very important items (note the plural). Please bring a primary bottle you can use during breaks in practice, and a backup to use when you empty the first one. Ideally each bottle should have a capacity between 16 and 32 ounces. Bring them filled.
• extra change of clothes if you'd like for after practice. I'm not 100% positive about the status of the locker rooms but they should be open, if not bathrooms will be available at the very least.

Laid out below is the training plan for the week. Please note that the format for this week follows the guidelines laid out in the summer training spreadsheet for the August training block. In fact, this week is considered to be the final week of the August training block. It is still August after all. There are three short runs, two medium runs and a long run. Some athletes will sub in a cross training day on Thursday. 

Training logs will be collected starting next week; continue to keep track of your training in your log through this week of practice. If you haven't been keeping a log please do so this week. See one of the coaches at practice or send me an e-mail if you have any questions about this. 

• Monday 8/23 - Meet 3:30 PM at WHS, brief introductions, demonstration of warmup routine, then a medium length run out and back run along the Weston aqueduct as follows:

Level 1: 22-26 minutes
Level 2: 34-38 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Ideally the pace will pick up gradually towards the end of the running portion of the day. Today's run will end with 6x100 yard accelerations on the practice football field with a recovery jog back between each. The time it takes to complete these accels should be included in the length of your run.

• Tuesday 8/24 - Meet 6:45 AM at the high school, brief introductions, team warmup, BURPEES for the first time this season, followed by a short run as follows:

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes 

 

there will be a series of short runs and bounds over cones (new for 2021!), either after the warmup or after the conclusion of the run.

• Wednesday 8/25 - Meet 6:45 AM at the high school, team warmup followed by a medium length run that will incorporate timed pickups of 1 minute in length, at close to a "race pace" (80-90%) effort. In between the race pace pickups is a recovery of 1 minute, ideally run at a 60% effort (this is not a slow jog). Level 1 athletes may find it more realistic to jog the recovery interval or even walk the first 30 seconds of each recovery interval. Everyone will begin and end their run today with a warmup and cooldown that are at an easy pace, with the timed pickups sandwiched in between. Time for today's run is as follows, with number of pickups indicated as well:

Level 1: 22-26 minutes, 6-8x 1 minute pickups (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes, 8-10x 1 minute pickups (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes, 8-10x 1 minute pickups (warmup and cooldown 10-12 minutes each)
Level 4: 52-56 minutes, 10x 1 minute pickups (warmup and cooldown 16-18 minutes each)

• Thursday 8/26 - Time TBA at the high school, warmup, then a short run as follows:

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

Today's run will end with 6x100 yard accelerations on the practice football field with a recovery jog back between each. The time it takes to complete these accels should be included in the length of your run. For those athletes who haven't trained as much over the summer we're looking into doing an alternate form of exercise today, namely riding mountain bikes if you have one. If you don't have a mountain bike but do have a road bike, bring that and we'll find a place to ride instead. More details on this as the day approaches. If you have your own bike feel free to bring it to practice today.

• Friday 8/27 - Time TBA at the high school, BURPEES, then a short run that will incorporate hill drills, most likely on Wallace Road. The total length of the run is as follows:

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Saturday 8/28 - meet at Wayland Free Public Library parking lot (5 Concord Road) at 9 AM, warmup on the rail trail, then a progressive long run (PLR) as follows:

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)

Today's run will be an out and back mostly along the rail trail. For some the run can include a side jaunt into the trails of the Jericho Town Forest, just over the town line in Weston. You can see these trails leading off into the woods from the paved rail trail east of the rail trail's intersection with Plain Road. There will be at least two water stops during the run.

• Sunday 8/29 - off

Preseason Interest Meeting Links

Agendas from the preseason interest meetings (both for returning athletes and rising 9th graders)

Important Links Referenced at the meeting:

Summer Training Guidelines

Summer Training Spreadsheet - Note that the suggested 11 week summer training block begins the week of June 14-20. If you're still participating in spring sports during this time wait until the sport is over before starting any summer training. Also, the final week of the summer training is August 23-29. This is the first week of practice but we consider it part of the summer block as well. 

Generic Training log format - Suggested for keeping track of your summer training. Using this format makes it easier for the coaches to tabulate when the season starts. MAKE A COPY of this and include your name in the title of the copy before filling it out (under "File" menu select "Make a copy"). 

Other Relevant Links:

Training in the heat

Aquajogging - Alternative to running on land, a good way to get a workout without extra pounding on the joints. As an added bonus you can do this on the hottest days while staying cool. Highly recommended if you're comfortable in the water.