Week 9 Training Plan, 10/14-20

This week we wrap up the middle portion of the season. There are no meets on the docket, and this week's long run is the last of the season. We've reached the time of year where there will be days when we meet inside the field house due to cooler temperatures. There's no firm dividing line but in general if the temperature outside is much below 55 degrees we'll likely meet indoors to start. If you don't see anyone outside under the tree that's why.

Monday 10/14 - No organized practice today, if possible do a short run or cross training workout on your own for the time span indicated below. Do whatever parts of the team warmup that you can do on your own, the lunge matrix and leg swings are a good start.

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

Tuesday 10/15 - Practice at 3:30. Warmup including BURPEES followed by a CLR.  The route of today's run is TBA. The overall length of the run is listed below; remember that there are four cycles of easy-fresh-good, making for a total of 12 segments.

Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)

Wednesday 10/16 - Practice at 3:30. Warmup including strides followed by a short run followed by high knee 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

Thursday 10/17 - Practice at 3:30. Warmup including strides and BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll be doing the hill drills near Cedar Crest Road on the Hultman aqueduct. The length of the run today is as follows:

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

Friday 10/18 - Practice at 3:30. Warmup followed by either a medium length run (Group A: 36-40 minutes, Group B 46-50 minutes, Group C 56-60 minutes) for those attending tomorrow's practice at Lincoln Station or the following workout:

Group A: 6 minute jog warmup, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Saturday 10/19 - Either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those not attending today's optional practice or the following workout meeting at Lincoln Station at 9 AM:

Group A: 6 minute jog warmup, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown.

Sunday 10/20 - off

Bob Glennon Twilight Invitational Results, 10/12/24

There were many impressive results from Wayland athletes at the Twilight Invitational, a meet that starts in the late afternoon and ends in the dark of night at the Cape Cod Fairgrounds in Falmouth. The extremely sinuous loop course makes for a very engaged spectator experience and the overall vibe is quite energetic. 

The 9th grade athletes distinguished themselves once again, with Mia Rent winning the 9th grade girls race by a wide margin. The 9th grade boys contingent, led by Cyriaque Schaff in 3rd, finished 1st out of 13 teams and earned the bragging rights that come along with that title. Joining Schaff in earning a medal for a top 25 finish were Ryan Foley and Brandon Hopps. 

Wayland had three other medal winners as well in the varsity races, with Luke Chisum finishing an impressive 6th in a very competitive race up front, while fellow co-captain Will Jackson cracked the top 20 in 18th. In the final race of the night, Arya Samaratunga far outstripped her previous performances at this meet to finish 21nd overall. 

This meet featured large race fields with crowded starting lines and a frenetic first few minutes of racing. Wayland athletes did well in terms of running tactically sound smart races, which is always gratifying to see. The next meet on the schedule is the last Friday in October as the championship season gets underway with the Dual County League championship at Franklin Park in Boston. 

overall results

splits for WHS athletes

Bob Glennon Twilight Invitational, 10/12/24

Live results

Pants

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

Bus Time: 2:15 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:

5:15 Novice co-ed race - 2.1 miles - Sun

5:45 9th grade boys - 2.1 miles (17 minutes) - Baker, Foley, Hopps, Schaff, Sondey, Spence, Young

6:05 9th grade girls - 2.1 miles (19 minutes) - Rent

6:50 10th grade girls (28 minutes) - Jay, Wang

7:20 Junior Varsity boys - 3.1 miles (25 minutes) -Wheeler

7:45 Junior Varsity girls - 3.1 miles (28 minutes) - Kotzampaltiris, Ma, Rice

8:40 Varsity boys - 3.1 miles (22 minutes) - Chisum, Ciccarelli, Fallace, Jackson, Narvaez, Tan, Williams

9:35 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. The coaching staff will get finishing times for all WHS athletes.

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 if there are more than two people from Wayland entered in a given race.

Meet Information:

• Weather forecast: early - mid 60s, late - high 50s, clear, ESE winds 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 for 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:

• 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.• 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.

Dual Meet #3 vs. Boston Latin results 10/9/24

The dual meet season came to a close Wednesday afternoon with the second of two home meets, this time against the visiting team from Boston Latin. The results were split, with the girls winning by forfeit as Latin had only four runners in the varsity races while the boys lost to a deep BLS squad. Despite most people making a conscious effort to save something for the meet coming up this weekend, there were plenty of improvements in overall finishing time and some impressive racing on the newly inaugurated JV course as well. And there were cupcakes. 

overall results

splits for WHS athletes

Dual Meet #3 - vs. Boston Latin, 10/9/24

Meet Site: Wayland High School. The second of two home meets this season, and the final dual meet.

Start Time: First race 4:30 PM unless you hear different from me. Please arrive no later than 3:15. We may need help setting up the course.

Girls varsity - A. Conley, Kotzampaltiris, Ma, Rent, Samaratunga, Tam, Wang 

Boys varsity - Baker, Chisum, Ciccarelli, W. Conley, Fallace, Foley, Hopps, Jackson, Schaff, Spence, Tan, Williams, Young

Combined JV - Gandhi, Goldstein, Goode, Hopper, Kheir, Lehmann, Maali-Pohl, Markey, Migdal, Nicholson, Salahuddin, Sondey, Yu

* TBD

Meet Information:

• Weather forecast: partly cloudy, temperatures in the low to mid 60s with W winds 5-10 mph. Bring clothes to wear at the meet besides your uniform.
• Don't forget your assigned dual meet bib number. This is the last time we'll be using these numbers this season, so when the meet is over you can either keep the number as a memento or dispose of it. Please return the safety pins to the ziploc bag.
• 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

• There will be a shorter course used for the JV race, that comes in at just over 2 miles long. This course doesn't go up to the top of the aqueduct. I don't have a printable map of the JV course yet but you can see an online map here.

• Soon after the visiting teams arrive, there will be a tour of the course. Wayland athletes that are new to the team and racing on the course for the first time are required to join the course tour. There will also be a separate tour of the JV course.

• 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 8 Training Plan, 10/7-10/13

This week features the final dual meet of the season at home on Wednesday as well as the always popular Twilight Meet in Falmouth on Saturday. 

Mon 10/7 - Warmup including BURPEES followed by a progressive long run.   

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 10/8 - Practice at 3:30. Warmup including strides followed by a short run including 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 10/9 - Dual Meet #3 vs. Boston Latin. More details will be forthcoming on this meet in a subsequent post.

Thu 10/10 - Practice at 3:30. Warmup including BURPEES and strides 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 10/11 - Practice at 3:30. Warmup followed by a short length run with 3 sets of short repeats atop the aqueduct. The length of today's run is as follows:

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

Sat 10/12 - 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 10/13 - off. Today is the Wayladn XC Festival which is the fundraiser for this team. If you're interested in volunteering, let me know at practice by Friday.

Dual Meet #2 vs. Weston Results - 10/1/24

 As is often the case, the dual meets between Wayland and Weston were tightly contested. This year's meet was hosted by Weston at their course located at Burchard Field, mostly on smooth dirt paths. The two loop course is relatively flat and has been in use since 2017. Due to a late arriving bus, the decision was made to consolidate the varsity races into one combined event with separate scoring. There was a lot of action going on. 

In the boys race, Luke Chisum had a back and forth battle with Weston's William Cahill over the first two plus miles before pulling away near the end to win in course record time. Behind those two was a string of runners from either team coming in over the next two minutes with Will Jackson running under 17 minutes in the 15th fastest time on the course. The Wayland scoring five was rounded out by 9th graders Cyriaque Schaff, Ryan Foley, and Brandon Hopps with Matthew Tan and Ryan Young rounding out the top seven. When the scores were tallied Weston came out on top in a 25-30 score. 

The girls race was led from the outset by Mia Rent, who continued her impressive run of results with a time that ranks fifth on the all time list for this course. She was followed by senior co-captain Arya Samaratunga who finished third, with 9th grader Karis Tam running a strong race to be Wayland's third runner. Wayland's scoring five was rounded out by Cordia Wang and co-captain Naomi Rice. With only five runners in the race, there was no margin for error, all of them had to finish for Wayland to have a team score. When the scores were tallied Wayland came out on top by the thinnest of margins, 27-28. 

The second and final race of the day was a combined JV race on a shorter variant of the course that was just under 4 kilometers in length. In this race, Charlie Nicholson burst onto the scene leading from the start and finishing first, followed by fellow 9th grader Daniel Sondey. Noah Goldstein was the third WHS finisher and third overall. For the girls, Dana Golanova returned to competition with a strong effort that means she'll be promoted to the varsity races going forward. 

All in all the racing was very impressive once again. The WHS performance list for this course was rewritten all over, with new fastest times for both the varsity and JV courses for both girls and boys. 

Results spreadsheet 

Splits for WHS athletes