Bob Glennon Twilight Invitational, 10/14/23

live results link

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

Bus Time: 2:00 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:

5:30 Novice co-ed race - 2.1 miles - Dale, Goode, Kotzampaltiris, Ma

6:20 9th grade girls - 2.1 miles (19 minutes) - Jay

7:35 Junior Varsity boys - 3.1 miles (25 minutes) - Z. Goldstein, Xu

8:00 Junior Varsity girls - 3.1 miles (28 minutes) - Yee

8:30 Varsity boys - 3.1 miles (22 minutes) -  Caddoo, Chisum, Jackson, A. Narvaez, D. Narvaez, Reece, Wightman

9:00 Varsity girls - 3.1 miles (26 minutes) - Samaratunga

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

Course Map:

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

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

• The loop passes through multiple barns. 

• 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 where there are more than two people entered.

Meet Information:

• Weather forecast: Cloudy, temperatures in the mid to high 50s, E winds 5-10 mph.

• The top 25 finishers in each race except for the novice 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.

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 on 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 under the team tent
• flashlight/headlamp
• DINNER for before or after your race. We won't be leaving the meet until sometime after 10 PM. There is food for sale at the meet if that's your type of thing; otherwise I'd recommend preparing something in advance and bringing it with you in a small cooler or lunch bag. 

Information for Parents:

• The Bourne Bridge is under construction with traffic reduced to one lane in each direction. Consider leaving earlier and/or using the Sagamore Bridge if you plan on attending the meet. 

• From the meet director:

• We encourage spectators to purchase admission tickets online before reaching the gate.  If purchased online, the tickets cost $8 for adults and $4 for students/seniors and can be bought without creating an account.  If admission tickets are purchased at the gate, the fees are $10 for adults and $5 for students/seniors.  The MSTCA accepts cash, credit/debit cards, and Venmo at the gate.
  

Twilight Spectator Tickets Link

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

Week 8 Training Plan, 10/9-10/15

Week 8 features the always popular Bob Glennon Twilight Invitational in Cape Cod on Friday. Please note there is an optional practice on Monday, 9 AM at Lincoln Station (145 Lincoln Road) for those who are in town. Remember to fill out the very brief poll indicating your availability for Friday's Twilight Invitational. You must fill out the poll even if you don't plan on going to this meet in Falmouth and I need to hear from everyone by Monday evening.

Mon 10/9 - Progressive Long Run in the woods of Lincoln and Concord. Unlike previous visits to Lincoln we'll be heading off into the broader trail network today. In order to keep track of where you are in this vast area, you must bring your phone along with you with the OuterSpatial mobile app (available in google play or the apple app store) loaded on it. You'll also want some way to carry your phone other than in your hand. The length of the run is the same as last week.

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

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

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

Wed 10/11 - Practice at 3:30. Warmup followed by either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those attending tomorrow's practice at Lincoln Station or the following workout:

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

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

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

Thu 10/12 - Practice at 3:30. Warmup including BURPEES 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

Fri 10/13 - Practice at 3:30. Warmup followed by a short length run with 3 sets of short repeats on the track. The length of today's run is as follows:

Group A: 28-30 minutes
Group B: 32-34 minutes
Group C: 38-40 minutes

The repeats are as follows:

Set 1: 3x(200 meters 65-70% effort, 200 meters jog)

Set 2: 3x(100 meters 80% effort, 100 meters jog, 100 meters 90% effort, 100 meters jog)

Set 3: 6x(50 meters 70% effort, 50 meters 80% effort, 50 meters 90% effort, 50 meters walk). If you start at the beginning of either turn on the track, you would end when passing by the 50 yard line of the football field.

Sat 10/14 - MSTCA Bob Glennon Twilight Invitational at Cape Cod Fairgrounds in Falmouth.
More information will be forthcoming in a subsequent post. Remember this is a medium length day overall, including warmup and cooldown your overall volume should come in at the following:

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

Sun 10/15 - off

Dual Meet #4 Results - vs. Bedford, 10/4/23

The final home meet of the 2023 season took place in conditions more typical of late August than early October, with temperatures in the 80s under a cloudless sky. While it's been reasonably warm of late it's been a month since we've experienced this kind of weather. This made an already challenging race that much more of an effort, and this was reflected in the fact that many WHS athletes had a faster time in the home meet two weeks ago that took place in more temperate conditions. Despite this there were many noteworthy efforts and good racing under trying circumstances. 

The boys raced first, and after Bedford took the top spot the next three places went to Wayland with junior Luke Chisum followed closely by Will Jackson and senior captain Daniel Narvaez rounding out the top four overall. The 4th and 5th spots for the WHS boys have been filled by five different people this season, today it was Adrian Narvaez and Leo Ciccarelli taking those spots. When the dust cleared Wayland won the meet 22-33 due to superior depth. The other seniors who raced today, including Kyle Reece, Ben Caddoo, Michael Wightman, Zack Goldstein, Giovanni Sebastianelli, Raymond Xu, and Nathaniel Maali-Pohl all gave their best efforts in their final race on the home course. 

The girls race was next in slightly cooler temperatures but nary a breeze to offer any cooling relief. The Bedford team had both top notch front runners and good depth which swung the team score in their favor. Junior co-captain Arya Samaratunga rebounded well from Saturday's 5k at the Frank Kelley Invitational to take fourth place overall. She was followed by Sofia Ciciarelli who raced well in the heat, with Amy McCormack rounding out the Wayland top three. The scoring five was filled out by 9th grader Ainsley Jay and senior co-captain Selena Liu. Seniors Michelle Yee and Anna Munford both did well in their final races on the home course. 

With more seasonable weather coming next week and the next meet not happening for over a week, Wayland athletes will be looking to put their best foot forward at the always compelling McIntyre Twilight Invitational in Falmouth next Friday (Bedford will be there as well). 

splits and times (if you recorded your 2 mile split please send it to me)

Dual Meet #4 - vs. Bedford, 10/4/23

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

Start Time: 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. Please arrive no later than 3:15. We may need help setting up the course.

Rather than list everyone I think is ready to race, I'll be checking in with those who I feel should sit out this meet or are "on the fence" as to whether they might participate or not. 

Meet Information:

• Weather forecast: sunny, temperatures in the high 70s with light winds from the WNW. Bring clothes to wear at the meet besides your uniform.
• 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. 

 
• Course map

• course description

• Soon after the teams from Bedford arrive, there will be separate tours of the course for boys and girls to keep the size of the tour groups manageable. If you didn't compete at the first home meet you're welcome to join the course tour. 

• 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 7 Training Plan, 10/2-10/8

This week, there are in fact two meets but only one of them that WHS athletes will be racing, the dual meet on Wednesday vs. Bedford. The other meet is the Wayland XC Festival, which is the team's fundraiser. Stay tuned for more details on that, as volunteers will be needed to help the event go smoothly. Note that the four levels that have existed up until now have been consolidated into three groups; basically, Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C. 

Mon 10/2 - Warmup including BURPEES followed by a cyclic long run (CLR). The hope is to head west along the Hultman Aqueduct towards Framingham and the Saxonville area, passing through  The length of the run today is as follows:

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

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

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

Wed 10/4 - Dual Meet #4 v Bedford. 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

Thu 10/5 - Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills on the Hultman aqueduct where it crosses Cedar Crest Road. The length of the run today is as follows:

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

Fri 10/6 - Warmup 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 10/7 -  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 10/8 - off. Today is the Wayland XC Festival, the team fundraiser. Volunteers for this event are always welcome. 

Frank Kelley Invitational results, 9/30/23

 A select group of Wayland runners made the trip to Wrentham Developmental Center, the first of three visits WHS will be making to this course during the season. The conditions, overcast and cool, wouldn't seem great for being outdoors but it was near perfect cross country weather. While there was rain in the area yesterday, the ground had drained reasonably well and the course, almost entirely grass, was running quite fast. 

A comparison to the results of last year's meet shows a couple of things. First, there were a lot more athletes competing in this year's edition of the meet compared to a year ago. Anywhere from 60% more finishers to more than twice as many depending on the race. Two of the boys races had over 300 people in them, which is getting to the limit of what the course can handle. This made for very competitive and deep races across the board, front to back. The other thing that stood out is that Wayland athletes who competed here a year ago enjoyed improvements in their personal best time on this course, in some cases by an impressive amount.

To put today's races in context it helps to look at the all-time list for Wayland athletes at this venue, which has been in use since 2010 with a year off in 2020 due to the pandemic. Viewed in this light there were some exemplary performances today. Will Jackson ran the second fastest time for boys on the 5k course, and Arya Samaratunga is firmly in the top 10 for girls with her first try at the 5k after having raced the 3k course in the past. Amy McCormack is in the top 20 in her first 5k cross country race ever. On the 3k course, Sofia Ciciarelli improved her time of a year ago and moved into the top 10 for WHS athletes, and Leo Ciccarelli ranks in the top 10 for Wayland boys.  

splits and times for WHS athletes

overall meet results:

boys 5k

girls 5k

9th/10th grade girls

9th/10th grade boys

11th/12th grade girls

11th/12th grade boys

Frank Kelley Invitational, 9/30/23

Live Results link

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 9:30 AM

Remember, no eating on the bus. 

Race Schedule and Entries:

11:30 Boys Championship 5k - Caddoo, Jackson, D. Narvaez, Reece

12:00 Girls Championship 5k - McCormack, Samaratunga

1:00 Boys 9th/10th grade 3k - Ciccarelli, Wheeler

1:20 Girls 9th/10th grade 3k - Ciciarelli, Jay

1:40 Boys 11th/12th grade 3k - Z. Goldstein, Goode

2:00 Girls 11th/12th grade 3k - Libenzon, Rice

Meet Information:

• Weather forecast: Showers likely, temperatures in the low 60s with winds NNE 10-15 mph. Bring clothes that will help keep you dry in the rain (leave the cotton sweatpants and sweatshirts home). Have dry clothes for after your race.
• 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. 
• 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. 
• 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.

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.

• 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 3:45 PM, possibly a bit earlier.