Dual Meet #3 vs. Waltham and Bedford Results, 10/15/25

The dual meet season wrapped up on a cool and breezy afternoon in Waltham. Wayland faced both the host school and Bedford in a double dual format, with three separate meets contested simultaneously. The course featured a loop in the woods that was covered twice by the girls and JV boys and three times by the varsity boys. This lent itself to some exciting racing. The boys were able to score wins against both opponents, with the meet against Bedford being quite close. Ryan Foley led the way and won the race outright in impressive fashion. The girls team was out dueled by both Bedford and Waltham, with the Waltham meet being a close contest that came down to the wire. Multiple Wayland runners patiently moved up past Waltham runners who had started out perhaps too quickly in the latter stages making for an exciting race. 

From here on out, it's all championship and invitational meet racing, with the next meet on the calendar coming a week from Friday with the Dual County League Championship at Franklin Park in Boston.

overall results

splits and times for WHS athletes

 This house was once located a bit before the mile mark of the course you ran today...

Dual Meet #3 vs. Waltham and Bedford, 10/15/25

Meet Site: Harding Field, 99 Jacks Way. Waltham

Bus leaves at 2:45

Order of Races and Lineups

first race will start no earlier than 4:15. JV boys should be warming up as soon as the course tour finishes. 

JV boys (3.8k course) - Ciccarelli, Doxopoulos, Jacob*, Jorgensen, Kheir, LeBaron, Maali-Pohl, Ricci, Salahuddin, Sondey, Wheeler

Varsity boys (4.8k course) - Baker, T. Conley, Fallace, Foley, Hopper, Hopps, Spence, Tan, Young

Note: the top seven finishers for Wayland in the varsity boys race will earn credit towards a varsity letter

Girls (3.8k course) - Andrus, A. Conley, Gao, Jay, Miller, Schoeffler, Wang

*TBD

Course Maps:

JV and Girls race course map

Boys varsity race course map

The course begins on Harding Field, the turf field just down the hill from the old high school building. Upon exiting the field, runners climb the hill on Woodcliff Drive before entering the woods on the left. The course then follows a loop in the woods (pay attention on the tour to which trail is the course and which trails are not). This loop is covered two times for the short course and three times for the longer course. The course then returns to Woodcliff Drive and then Harding Field where the race finishes, all in the reverse direction of the early stages of the race.

Note that Woodcliff Drive is a neighborhood road, open to vehicle traffic. The Waltham coaching staff does their best to alert drivers to the fact there will be runners in the road during the meet. It's best to be aware of any oncoming cars and stay on the left side of the road (or on the grass next to the road if possible) while covering this part of the course.

Meet Information:

• Weather forecast: partly cloudy, temperatures in the low 60s with winds 10-15 mph from the NNW. With the wind it will feel cooler than the ambient temperature. Bring clothes to wear at the meet besides your uniform. You won't be allowed on the bus if you don't have clothes besides your uniform.
• The Waltham coach reports that the course is not suitable for spike elements in your racing shoes. If you have spiked racing shoes the spike elements should be replaced with blanks or 1/8" pyramids. If you wore longer spike elements in your last race and need to remove them,  please do so Tuesday evening. It can be done during the bus ride Wednesday but you'll be stressed unnecessarily, even more so if you try to do this after we arrive at Harding Field.
• You'll need to wear your assigned bib number which is the same number you wore in last week's meet. After your race you can keep the number as a souvenir of the season (or dispose of it), but please return the safety pins to the ziploc bag that holds the bib numbers and safety pins. The ziploc bag is in turn kept inside the laundry basket.
• There will be a course tour sometime soon after we arrive. Pay attention to the loop in the woods as there are various side trails that are not used in the race course.

 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:

• The meet is NOT held at the new Waltham High School building/campus, which is on the other side of Lexington Street. 

• Harding Field where the course starts and finishes next to the former Waltham High School building, which is now identified as "Waltham Valor High School" on Google Maps. There's ample parking in front of this building.

 

Week 9 Training Plan, 10/13-10/19

This week we're in between the middle portion of the season, which is ending, and the final stages of the 2025 fall campaign. The last of three dual meets is on Wednesday. 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 10/13 - Practice at 3:30. We'll meet in the fieldhouse assuming we can gain access. Otherwise, the overhang near the main entrance. Warmup including BURPEES followed by a PMR. The "M" stands for medium as opposed to long, which is what this type of run has been up to this point. It breaks down like this:

Group A: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Group B: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Group C: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)

the route for today's run is TBD. 

Tuesday 10/14 - Practice at 3:30. Warmup including CURTSIES and strides on the track 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  accelerations incorporating turns. 

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

Wednesday 10/15 - Dual Meet #3, vs. Waltham and Bedford at Harding Field in Waltham. More information is coming soon in a forthcoming post. Remember this should be a medium length day including warmup and cool down. 

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

Thursday 10/16 - 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 10/17 - 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 10/18 - 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 10/19 - off

MSTCA Twilight Invitational Results, 10/12/25

One of the more popular meets on the calendar, the Twilight Invitational at the Cape Cod Fairgrounds in Falmouth, was complicated by the storm predicted to hit the Cape Cod area particularly hard on Sunday evening. As such the Sunday session that included small and medium sized schools like Wayland was moved to Saturday and combined with the already scheduled large school meet. This created an all-day lollapalooza of cross country, with races starting in the afternoon and lasting late into the night. 

Wayland athletes showed very well in this large meet, which as usual featured large numbers of people racing and a somewhat hectic start. The 9th graders raced first, and despite some travel-related snafus that cut into her ability to warmup thoroughly, Brynn Andrus showed no ill effects in her medal-winning 21st place performance. The next WHS athletes to race were the boys 9th graders, with Alex Doxopoulos leading his teammates Griffin Jorgensen and Drake LeBaron over the two loop, 2.1 mile course.

The rest of the Wayland runners competed on the three loop 5 kilometer layout, with its many twists and turns and a trip through a barn among other features. The 10th grade boys, who won the 9th grade race at this meet a year ago, looked to repeat the team victory in the 10th grade race. Out of 12 scoring teams they easily beat all comers with a low point total of 68. Leading the way was Ryan Foley in second followed closely by Brandon Hopps in third with both of them earning medals. Another pair of athletes came in close together in Ryan Young and Archie Baker. Elliot Hopper rounded out the scoring five being followed closely by Grady Spence. 

Co-captain Cordia Wang returned to the scene of one of her best races from last year and repeated her performance from that day in the girls junior varsity 5k. This left the final race to feature Wayland athletes, the boys JV. A few runners had been moved out of the much later scheduled varsity race into this race instead so that the team could return to Wayland before midnight. In the end, one of those runners, senior co-captain Matthew Tan was able to get the last medal available by finishing 25th and holding off a pack of challengers in the final stages of the race. He was followed closely by junior Reese Migdal. Senior Morgan Fallace improved on his time at this meet from a year ago, and co-captains Leo Ciccarelli and Edge Wheeler rounded out the Wayland contingent which placed 13th of 29 scoring teams. This was Ciccarelli's first race after recovering from illness at the start of the school year, and a tough ask being thrown right in with 300+ other runners. 

overall results

splits and times for WHS athletes 

MSTCA Twilight Invitational, 10/11/25

Live results

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

Bus Time: 2 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 (note, the gaps in the time schedule are when other races not involving Wayland athletes will be running):

4:15 9th grade girls (19 minutes) - Andrus

4:35 9th grade boys (17 minutes) - Doxopoulos, Jorgensen, LeBaron

5:50 10th grade boys (25 minutes) - Baker, Foley, Hopper, Hopps, Spence, Young

7:10 Girls JV (28 minutes) - Wang

7:40 Boys JV (25 minutes) - Ciccarelli, Fallace, Migdal, Tan, Wheeler

Note: the top seven boys times on the 5k course will receive credit towards a varsity letter

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.

• 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 and stables. 

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

Meet Information:

• meet information sheet from MSTCA

• Weather forecast: overcast, temperatures in the low 60s in the afternoon dropping to the high 50s later on, wind from the west 5-10 mph. 

• The top 25 finishers in each 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 rather late. 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:

•  There is an entry fee, which is $10 for adults and $5 for students/seniors.  There is a $25 cap per family of spectators. The MSTCA accepts cash, credit/debit cards (including ApplePay and Google Wallet), and Venmo at the gate.

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

• The team tent (which has stylish windows setting it apart from most other tents) will be set up in the team area which is just east of the starting line on the map above.

• 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, 10/6-10/12

scouting 

Will Jackson (WHS Class of 2025) - NCAC Men's Cross Country Athlete of the Week! 

This week features  the always popular Twilight Meet in Falmouth on Sunday. Please take a moment to fill out this brief poll to indicate your availability for this meet. Note that there is no practice on Friday but there will be a short practice on Saturday in advance of the Twilight Meet the following day. 

Finally, the Wayland XC Festival will also be happening on Sunday in the morning. This is our fundraiser, and while an outside running club (HFC Striders) handles the management of the meet, they appreciate any help from WHS athletes who can volunteer their time. Volunteer slots start at 8 AM and last 60-90 minutes. 

Mon 10/6 - Practice at 3:30. Warmup including BURPEES followed by a cyclic long run.   

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

the route for today's run is TBA/player's choice. This will be the last long run of the season. As we approach the final portion of the season the length of the longest run each week will be pared back somewhat.

Tue 10/7 - Practice at 3:30. Warmup including CURTSIES and 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. There will be a boys team meeting after practice today, site TBA. 

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

Wed 10/8 - 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

Thu 10/9 - Practice at 3:30. Warmup including CURTSIES and strides followed by the following workout:

Group A: 8 minute jog then a 2x6 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 4x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 8 minute easy jog cooldown.
Group B and C: 10 minute jog then a 2x8 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 6x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 10 minute easy jog.

This workout is a mixed bag of longer slower repeats, which should be done at an "uncomfortably sustainable" level of effort, and shorter faster pickups that should be more like race speed. There's a good to very good chance these repeats will be done in the neighborhood next to the practice field, the fields around the school are also an option.

Fri 10/10 - Practice at 3:30. Warmup including BURPEES 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 10/11 -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 10/12 - off

Dual Meet #2 vs. Boston Latin at Franklin Park Results - 9/29/25

The second of three dual meets took place earlier today at Franklin Park in Boston. Host Boston Latin took both varsity races on the strength of their depth, however there were many noteworthy performances by Wayland runners. The top runners for Wayland included two 9th graders, with Jack Ricci in the JV boys race and Brynn Andrus in the girls varsity race both taking a strong second place overall. In the varsity boys race, Brandon Hopps closed well with the final loop up and over Bear Cage Hill to also finish second. 

The next meet won't be for almost two weeks, giving the teams a chance to consolidate their fitness gains with a solid block of training. 

Results

Results with splits for Wayland athletes

Times for Wayland athletes at Franklin Park, 1997-present - The courses were updated this year due to construction around White Stadium. This in turn necessitated the creation of new performance lists for the new course layouts. The performance lists for the previous courses are preserved for comparison. Note that while the old courses utilized some of the same areas of the park, the new courses are different with different elevation profiles among other things.