DCL Kickoff Results - 9/10/25

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

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

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

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

WHS results with mile split times

DCL Kickoff Scrimmage - 9/10/25

Warmup protocol 

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

Bus leaves at 2:45

first race 4:30

Order of races and lineups:

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

varsity boys - Goldstein

varsity girls - none

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

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

Course Map:

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

Meet Information:

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

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

 What to Bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

for parents:

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

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

Jaws quiz

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

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

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

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

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

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

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

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

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

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

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

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

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

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

OR

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

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

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

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

OR

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

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

Sun 9/14 - Off.

 

Vineyard XC Invitational Results, 9/6/25

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

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

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

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

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

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

Meet results

WHS best times at this meet, 2024 and 2025

Vineyard XC Invitational, 9/6/25

Meet Site: 

Martha's Vineyard Regional High School.

Transportation Schedule

pre-meet:

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

8:15 AM Ferry to Vineyard Haven

9:00 AM Buses transport athletes and coaches to MVRHS

post-meet:

5:00 PM depart Vineyard Haven Ferry Terminal

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

7:30ish PM return to WHS

Race Schedule and Entries

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

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

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

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

 
Meet Information:

 

overview of the meet

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

Course Map:

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

Packing List:

Clothes:

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

Non-food items:

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

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

• Sunscreen

• Insect repellent

• Pillow

Food:

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

• Lunch to eat at the meet 

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

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

For Parents:

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

• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.

Week 3 Training Plan, 9/1-9/7

This week features the first meet of the season, on Saturday at the Vineyard Invitational. It's also the first full week of school with the normal daily practice routine of meeting at 3:30 PM beginning on Tuesday. Note that Monday is a holiday, if you're around and interested we're meeting for an optional practice in Lincoln where as the signs say, there are over 80 miles of trails.

Mon 9/1 -  Practice at 3:00 PM at the parking lot of Lincoln Station, 145 Lincoln Road in Lincoln. We'll meet in the commuter parking area (where the spaces are numbered), which is an offshoot of the main parking area for the shopping center. Abbreviated warmup followed by a progressive long run (PLR):

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)

Remember to have the Outerspatial app loaded on your phone which you'll carry with you to avoid getting lost in the woods! If you can't make this optional practice, try to do this run on your own in your neighborhood.

Tue 9/2 -  Practice at the high school, 3:30 PM. Warmup including 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 and a few "fly zone" accelerations on the track.

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

Wed 9/3 - Practice at the high school, 3:30. Warmup followed by a series of timed pickups as follows:

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 and 3 minute pickup(s) is/are at something slower than race pace, like an 80-85% effort. The 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, although Level 1 athletes might find it better to walk a portion of the recovery interval. 

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

Thu 9/4 - Practice at the high school, 3:30 PM. Warmup including BURPEES and strides on the track followed by a short length run at mostly an easy effort. We'll be doing hill drills (skipping and bounding) along the Hultman aqueduct between Cedar Crest and Pineridge Road.

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

Fri 9/5 - Practice at the high school, 3:30 PM. Warmup including CURTSIES followed by a short length run at an easy to moderate effort level. The focus today should be on staying relaxed and keeping the effort easy and under control. This is active recovery.

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

Sat 9/6 - Vineyard Invitational. A subsequent post will have more information about this meet. As with all meets, this is considered a medium length day with warmup and cooldown included.

If you're not competing at the meet, try to get in a medium length run (or running-adjacent activity) at an easy to moderate intensity either today or tomorrow:

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

 Sun 9/7 - Off.

Week 2 Training Plan, 8/25-8/31

MV Invite Poll

The pattern of this week's practices is similar to last week with a maximum of six runs--three shorter runs, two medium runs, and a long run. A reminder that we meet each day under the large trees next to the field house, this is on the southwest side of the field house. If you walk around the outside perimeter of the field house you'll find us.

If you haven't already done so please hand in your summer training log (optional for new athletes, required for returning athletes). Training logs should be turned in by Friday. Rewards will be distributed once the coaching staff has tabulated the logs, which should be done by the end of next week. 

If you're an 11th or 12th grader with at least one year of prior experience on the team and are interested in being a captain, please contact me via e-mail or in person to declare your interest. The prerequisites for being captain are described at the bottom of page 7 of the team policies and FAQ document.

On Tuesday from 5:30-7 PM there will be a "spike night" (spikes being the racing shoes used in this sport) held for the team at Marathon Sports (255 Washington Street in Wellesley). If you need running shoes, whether for daily practice use and/or specifically for races, this is an opportunity to get them at a 20% discount. In fact, everything in the store except for electronics is discounted 20% for WHS team members. This event is optional. 

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 in the late afternoon with a day of running and other activities planned. If you're interested let the coaches know. There's room for 14 people on the booster bus. As of this writing, there are seven spots left. Please let me know if you're interested in coming along.

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

• Mon 8/25 - Practice 6:45 AM at WHS. Warmup including BURPEES followed by a medium length run that will incorporate timed pickups of 3-4 minutes in length, at an "uncomfortably sustainable" (80%) effort. In between the race pace pickups is a recovery of 1.5 minutes, ideally run at a 50-60% effort (this is not a slow jog). This will be followed by a few pickups of 30 seconds in length at a 90% effort which should approximate race pace for the typical cross country race distance, which is between 3 and 5 kilometers. These shorter faster pickups have a 1 minute recovery interval between them. Level 1 athletes may find it more realistic to 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: 1x 4 minutes @80%, 4x30 second pickups @90% (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes: 2x 3 minute pickups @80%, 4x30 second pickups @90% (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes: 2x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 10 minutes each)
Level 4: 52-56 minutes: 3x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 12-15 minutes each)

• Tue 8/26 - Practice 6:45 AM at WHS. Warmup including CURTSIES and strides on the track followed by a short, easy active recovery run. We will be doing a series of bounding run throughs over cones and a few short intense sprints as well. The team supply of elliptigo bikes will be available for use.

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

• Wed 8/27 - Practice 6:45 AM at WHS. Warmup including BURPEES, then 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)

We'll discuss a route for today's run at the start of practice. Today is the 9th grade orientation, 9th graders who haven't been training very much over the summer should take this as a day off while those that have been training consistently can do this workout (the running part at least) on their on later in the day.

• Thu 8/28 - Practice 3:30 PM at WHS. Warmup including CURTSIES and strides on the track followed by a short, easy active recovery run, with a series of hill drills (7x each, hill springing and skipping). Multiple elliptigo bikes will be available for use.

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

• Fri 8/29 - Practice 3:30 PM at WHS. Warmup including BURPEES and then a short, easy active recovery run. If you're not able to make it today try to do this on your own if possible. 

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

• Sat 8/30 -  Western Mass. day trip. 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, run at an easy pace.

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

Sun 8/31 - off