Wayland High School Cross Country
Sunday, November 17, 2024
MIAA Division 2 Meet of Champions Results - 11/16/24
Thursday, November 14, 2024
MIAA Divsion 2 Meet of Champions, 11/16/24
Meet Site:
Willard Park, Sherman Ave., Devens
Please arrive a few minutes early so we can get on the road in good time. If necessary, use the bathroom before we leave.
Race Schedule:
Girls race 12:30 PM
Boys race 1:15 PM
Awards Ceremony 2:15
Meet Information:
• Weather forecast: Mostly cloudy, temperature in the mid to high 50s with NW winds 10-15 mph. Dress
appropriately including layers
to wear
when you're either waiting for your race or after having completed your
cool down.
•
Report to the starting line 10 minutes before your race is scheduled to
start; keep your sweats on until the meet officials at the starting
line tell you to remove them. Warmup clothes will be placed in the laundry basket which will
then be brought to the tent.
•
Numbers will be assigned to you specifically for this meet; these
numbers have an RFID chip attached to the back which interacts with a
conductive mat at the finish line to record your time. The meet director
has asked that athletes who aren't racing NOT 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. Finally,
don't press the stop button on your wristwatch as you cross the finish
line, since doing so might interfere with the RFID chip and your hand
and wrist will obscure your bib number from view by the backup camera.
Course Map (click to enlarge):
• Starting from the NE corner of a large area of ball fields, the course is three trips around the fields. The first of these loops is the shortest, while the third loop is the longest and includes a trip into the woods with a short steep climb and descent. Soon after completing the third lap athletes turn off to the finish area.
• Due to the forecast rain in the morning hours and the foot traffic of the other races happening earlier in the day, spikes should be worn (1/4" or 3/8").
• Medals will be awarded to the top 15 finishers.
Uniform Return:
All
athletes will return their uniform after their race. You can put the
uniform in the laundry basket. bring a change of clothes to wear after returning your uniform.
What to Bring:
For Parents:
•
A parking fee will no doubt be collected, I don't know what it is.
Parking map.
• We hope to return to WHS around 4 PM.
• Dogs aren't allowed on or near the course.
• 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.
Sunday, November 10, 2024
Week 13 Training Plan, 11/11-11/16
Last one...
Monday 11/11 - Practice
at Lincoln Station at 10 AM. Warmup including BURPEES followed by a CMR of 36 or 48 minutes. Bring your phone with the Outerspatial app loaded on it both to track your location while running and to review the results of this past weekend's Divisional meet. If planning to run off campus tomorrow, get a vest before leaving practice.
Tuesday
11/12 - On your own, 28-32 minutes starting at an easy pace and getting
a bit faster over the last 10 minutes. This will be followed by 6x100 meters on the track with 100 meter jog recoveries at
the end. These can be done "hourglass style" on the turf
field if available.You can meet together at the
school if you like or go home and do the run in your neighborhood, but
be careful about any traffic on the roads.
Wednesday
11/13 - Practice at 3:30. Warmup including BURPEES followed by 10-12 minute jog, 5x800
alternating between repeats on the track (1,3,5) and on the small hill in the corner of the practice field (2.4). The repeats on the track should get progressively faster, while the second repeat on the field should be faster than the first one. The recovery interval after
each repeat should be 2.5-3 minutes. Finally, a 10-12 minute cooldown
jog.
Thursday 11/14 - off
Friday
11/15 - Practice at 3:30 PM. Warmup followed by a 10 minute jog, two
sets of short intervals on top of the aqueduct, 10 minute cooldown.
Saturday 11/16 - MIAA Division 2 Meet of Champions at Devens. More details in a forthcoming post.
Saturday, November 9, 2024
MIAA Division 2B Championship Results, 11/9/24
The over 200 schools competing in the state are broken down into three divisions based on school size, with Division 1 schools being the largest and Division 3 schools the smallest. Each division is further broken down into three "waves," again based solely on school size. Each of the waves has around twenty to thirty teams competing, with not all of them fielding the necessary five runners to make a scoring team. Wayland competes in 2B which sits squarely in the middle of the size breakdown, with 2A schools being a little larger and 2C schools a little smaller. 2B also includes DCL opponent Bedford, which has almost exactly the same student population as WHS.
The top seven teams in each wave and top ten individuals not on those top seven teams qualify to next weekend's second and final round, where all the qualifiers from 2A, 2B, and 2C face each other in the Division 2 Meet of Champions. There are also two wildcard teams qualifying from across all three Division 2 waves. Last year the boys team squeaked in as the last wildcard team, and Arya Samaratunga qualified as an individual wildcard.
The multi-loop layout meant that the wind would alternate between being in the runners' faces or at their backs. The third and final loop of the course takes the runners up and over Malvern Hill with a stair-step style ascent and somewhat terrifying, curving descent back to the field below. The final third of the course runs significantly slower than the first two thirds for all the runners due to this hill. The wind, blowing persistently around 15 mph from the northwest, made for another factor to account for in tackling this undulating course.
The girls raced first, with Mia Rent continuing her very impressive rookie season. Hanging back off the early leaders, four of whom broke from the pack right away, she patiently reeled in all but the top two finishers to take a well-run third. This is the highest finish by a WHS female athlete at this level of competition since Sarah Tully's 2nd place finish in 2015. Not far back, Samaratunga kept herself in the mix for a medal, given out to the top 15 finishers. Running steadily throughout, Arya came in 14th improving over her 20th place of a year ago in the 2B race. Next was Dana Golanova who impressed once again in her first season of running cross country. She was followed closely by 10th grader Ainsley Jay with the Wayland scoring five rounded out by senior co-captain Naomi Rice. With only five runners in the race, all of them had to finish for Wayland to have a team score. This was the case, and in fact the 11th place finish is the highest by a Wayland girls team at this level since 2011. The 293 points the girls team scored is also the lowest total since 2011.
On the boys side a large and deep pack formed up front which took a while to separate. Senior captain Luke Chisum stayed near the front of this group throughout to finish a strong fifth, matching his finishing place from 2 years ago and improving upon last year's 8th place. This year's 8th place runner was captain Will Jackson who was 10th a year ago. Both of them raced exceptionally well under pressure from a very competitive field. Chisum and Jackson matched their finishing places from last month's DCL Championship, giving an indication of just how strong the DCL is for boys cross country (most of the DCL schools are in Division 1 as they have much larger student populations).
The next Wayland runner across the line was 9th grader Cyriaque Schaff, who was the second 9th grader across the line in 37th place. He was followed closely by senior captain Owen Williams who rallied strongly in the latter stages of the race. Rounding out the top five was 9th grader Ryan Foley who had the best race of a very good season when it mattered the most. Yet another 9th grader, Brandon Hopps was the sixth runner, making three freshmen in the top seven which is exceedingly rare. Junior Matthew Tan competed the seven runner Wayland contingent.
When the team scores were tallied, Wayland came out a strong fourth, a single point behind third place Amherst. Pre-race favorites Ludlow were missing two of their top five runners from the group that dominated last month's Twilight Invitational in Falmouth and finished 8th. Meanwhile, for the first time all season and when it mattered the most, Wayland put its best top five runners on the line in the same race. Like last year, boys Wave 2B was much deeper than either 2A or 2C, as evidenced by the fact that both of the wildcard teams (teams that finished outside of the top seven that qualify for next week based on time) came from 2B, Ludlow and Newburyport.
Wednesday, November 6, 2024
MIAA Division 2B Championship, 11/9/24
Meet Site:
Willard Park, Sherman Ave., Devens
Please arrive a few minutes early so we can get on the road in good time. If necessary, use the bathroom before we leave.
Race Schedule, note change in start times:
Girls race 12:30 PM - Golanova, Jay, Rent, Rice, Samaratunga
Boys race 1:15 PM - Chisum, Foley, Hopps, Jackson, Schaff, Tan, Williams
Awards Ceremony 2:15
Meet Information:
• Weather forecast: Sunny, temperature around 50 degrees with SE winds around 10 mph. Dress
appropriately including layers
to wear
when you're either waiting for your race or after having completed your
cool down.
•
Report to the starting line 10 minutes before your race is scheduled to
start; keep your sweats on until the meet officials at the starting
line tell you to remove them. Warmup clothes will be placed in the laundry basket which will
then be brought to the tent.
•
Numbers will be assigned to you specifically for this meet; these
numbers have an RFID chip attached to the back which interacts with a
conductive mat at the finish line to record your time. The meet director
has asked that athletes who aren't racing NOT 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. Finally,
don't press the stop button on your wristwatch as you cross the finish
line, since doing so might interfere with the RFID chip and your hand
and wrist will obscure your bib number from view by the backup camera.
Course Map (click to enlarge):
• Starting from the NE corner of a large area of ball fields, the course is three trips around the fields. The first of these loops is the shortest, while the third loop is the longest and includes a trip into the woods with a short steep climb and descent. Soon after completing the third lap athletes turn off to the finish area.
• Due to the fact the course is entirely on grass spikes should be worn (1/4" or 3/8").
• Medals will be awarded to the top 15 finishers.
• Qualification for next week's Meet of Champions (MOC) is covered in page 4 of this document.
Uniform Return:
Those athletes who don't qualify for the MOC can put their
uniform in the laundry basket. Bring a change of clothes for after
you're done racing.
What to Bring:
For Parents:
•
A parking fee will no doubt be collected, I don't know what it is.
• We hope to return to WHS sometime around or a bit after 4 PM.
• Dogs aren't allowed on or near the course.
• 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.
Tuesday, November 5, 2024
Awards Night and Varsity Lists
Next Wednesday November 13th there will be an end of season
celebration held in the
Commons at 6:30. Everyone will receive a certificate of participation. We'll recognize the
recipients of team-specific awards including Most Improved, Rookie of
the
Year, and MVP. There are also Coaches' Awards and Booster Awards that
will be given out. Plus there's the always popular prize bag
blowout, a
highlight of this event. We hope to be done
by 7:30.
While on the subject of recognition, the athletes listed below have
earned varsity status for this season. An explanation of what it takes
to be varsity in what is a no-cut sport can be found on page six of the team policies and FAQ document.
Girls:
Boys:
Saturday, November 2, 2024
Week 12 Training Plan, 11/4-11/10
Saturday's Division 2B Championship meet is the latest and highest level competition in the championship phase of the season. Everything leading up to Saturday in practice is intended to help optimize performance in that race. We're not reinventing the wheel here, so no major changes are afoot other than a further reduction in training volume. These workouts are less about building fitness than confirming it.
In the days leading up to the meet you can build on the gains in fitness you've made throughout the season by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of around 48 ounces a day), and eating a nutritious balanced diet. Like the last two weeks, there's a scheduled day off during the week, which is Thursday.
For people that aren't racing on Saturday and either haven't had an opportunity to run a mile time trial or would like to try it again, we'll be doing a mile time trial on Tuesday as well. Athletes who are racing on Saturday won't participate in this.
Finally, it's important to note that with the clocks turned back it will be getting dark quite early. The reflective vests are a must when running off campus.
Monday 11/4 - Practice at 3:30. Warmup including BURPEES followed by a PMR of 36 or 48 minutes. The PMR will then be followed by 5x150m (100m race pace, 50m faster than race pace) with a 150m jog recovery.
Tuesday 11/5 - Practice at 3:30. Warmup followed by a 12-15 minute jog, 3x400 at 5-10 seconds per mile faster than race pace, mile at race pace, 3x400 at 5-10 seconds per mile faster than race pace. Wrapped up with a 10 minute cooldown. The recovery between each 400 is 60-90 seconds, with 4.5 minutes before and after the mile.
OR
Warmup, 10-12 minute jog, 3x100 meters at mile race pace followed by mile time trial. 10-12 minute jog cooldown.
Bring racing shoes today if you have them, particularly for the time trial.
Wednesday 11/6 - Practice at 2:30, meet in tennis court parking lot for trip to Devens. Abbreviated warmup including BURPEES followed by a run of 36 or 48 minutes on and around the course for Saturday's meet. NB you will be dismissed 15 minutes early from school for this.
Thursday 11/7 - off
Friday 11/8
- Practice at 3:30 PM. Warmup followed by a 10 minute jog, two sets of
short intervals on top of the aqueduct, 10 minute cooldown.
Saturday 11/9 - MIAA Division 2B Championship at Willard Field, Devens. More details in a forthcoming post.
Sunday 11/10 - off