Week 7 Training Plan, 10/5-10/11

Twilight meet poll

This week is the only week of the season that features two meets--the second and final home meet on Wednesday hosting Bedford, and the always popular Twilight Meet in Falmouth on Sunday. Please take a moment to fill out the poll linked above to indicate your availability for the Twilight meet. Entries are due Tuesday at 8 PM, I need to know by the end of practice Tuesday.

In addition to our own races, the Wayland XC Festival (now rebranded as the "HFC Striders XC Festival at Wayland") 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 as early as 8 AM (but also occur later in the day) and last 60-90 minutes. 

Finally, Note that the four levels that have existed up until now have been consolidated into three groups; Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C.  

Mon 10/5 - 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. 

Tue 10/7 - Practice at 3:30. Warmup including CURTSIES 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

Wed 10/8 - Dual Meet #2 vs. Bedford. More information will be forthcoming in a subsequent post. Remember than including the time spend racing along with warmup and cooldown, today should be a medium length day:

Group A: 36-40 minutes
Group B: 43-47 minutes
Group C: 52-56 minutes 

Thu 10/9 - Practice at 3:30. Warmup including BURPEES and strides followed by a short run including run throughs and bounding over cones. The cones will be set up on the softball field. 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

Fri 10/10 - Practice at 3:30. Warmup including CURTSIES 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: 26-30 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:

Group A: 36-40 minutes
Group B: 43-47 minutes
Group C: 52-56 minutes 

Sun 10/12 - off

Frank Kelley Invitational, 10/3/26

Live results 

Meet Site: 

Wrentham Developmental Center. The address is 54 Emerald Street. The race course is located in the large field at the intersection of Emerald Street and Shear St. 

Depart WHS 7:30 AM

Please arrive a few minutes early so we can be on the road in good time!

Race Schedule and Entries:

9 AM 9th Grade Girls 3k - none

9:20 AM 9th Grade Boys 3k - Hill, Tharpe

9:40 AM 10th Grade Girls 3k - Schoeffler

10 AM 10th Grade Boys 3k - none

10:20 AM 11th Grade Girls 3k - none

10:40 AM 11th Grade Boys 3k - none

11 AM 12th Grade Girls 3k - none

11:20 AM 12th Grade Boys 3k - none

Meet Information:

• Weather forecast: Sunny, temperature in the mid to high 50s, light NNE winds 5 mph
• Bib 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. 
• Remember that we have a meet day warmup and cooldown protocol. With the schedule set in advance, you should be able to time the start of your warmup accurately. Because people are racing at different times, you won't be warming up at the same time as all your teammates. 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. 

• We'll set up shop in the area just east of the starting line, on the map below this is just to the left of the words "Wrentham XC Course." 
• There are no assigned spots on the starting line at this meet, another reason to head over 10 minutes early to get a spot on the line. The group about to race should split in half and take turns holding a spot on the starting line while also doing last minute run outs. 

• If you're wearing a watch 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.
• Athletes must remain on the racing field for the duration of the meet. No one is to do their warmup or cool down among the buildings of the Wrentham Developmental Center, on neighboring roads, across the street in the William Rice Recreational Area, or in the parking field.

• Athletic trainers are located in a tent just beyond the finish line.  
• 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 3k course ends after the second loop (yellow on the map above). Lap 3 on the map above isn't done for the 3k course. The first loop encompasses the circumference of the large field where the course is situated. The second loop has two incursions from the outer edge of the field into the middle. Typically at this meet there's a large digital clock at the mile mark. 

What to Bring:

• Uniform
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes, 1/4", 3/8" or 1/2" 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 around 11:30 AM.

Week 6 Training Plan, 9/28-10/4

Rescheduled Frank Kelley Invitational Interest poll

Twilight Invitational Interest poll

Remember, if you answer yes to one of the above polls, you're answering no to the other one.

Mon 9/28 - Practice at 3:30. Warmup including BURPEES followed by progressive long run. The plan for today is for everyone to head towards the Wayland/Framingham border on the Hultman aqueduct, passing through the Avalon neighborhood of Framingham on Meadow Street Extension. What happens from there will depend on how far you're going.

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)

Tuesday 9/29 - Practice at 3:30. Warmup including CURTSIES followed by a short length run at an easy to moderate effort level. We will be doing hill drills (high knee running, skipping, bounding) on the Hultman aqueduct where it crosses Pine Ridge Road. 

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

Wednesday 9/30 - Practice at 3:30. Warmup including BURPEES followed by a medium length run incorporating 3 short sets of short repeats. These short repeats will happen on top of the aqueduct. 

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

Thursday 10/1 - 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 short race speed runs incorporating turns. 

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

Friday 10/2 - Practice at 3:30. Warmup including BURPEES followed by a short length run at an easy effort for those who will be attending the practice in Lincoln tomorrow OR

Level 1 and 2: 5x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 5x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 3 - 6x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 6x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 4 - 8x1 minute at 75% effort, 30 second recoveries. 5 minutes recovery then 8x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Sat 10/3 - Rescheduled Frank Kelley Invitational for those that choose it, or 

Either a short length run at an easy effort for those who did the repeat workout yesterday  OR 

9 AM optional practice at Lincoln Station, warmup to Mt. Misery field loop followed by 

Level 1 and 2: 5x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 5x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 3 - 6x1 minute at 75% effort, 30 second recoveries. 4 minutes recovery then 6x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Level 4 - 8x1 minute at 75% effort, 30 second recoveries. 5 minutes recovery then 8x1 minute at 85% effort, 1 minute recovery. Cool down back to the parking lot.

Sunday 10/4 - off 

Week 5 Training Plan, 9/21-9/27

Frank Kelley, and more Frank Kelley

Monday 9/21 - off if you're observing the holiday, otherwise a short length run on your own as follows:

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

Tuesday 9/22 - Practice at 3:30. Warmup including BURPEES followed by 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)

Wednesday 9/23 - 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. 

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

Thursday 9/24 - Team warmup including BURPEES, followed by a short length run incorporating 3 short sets of short repeats. These short repeats will happen on top of the aqueduct. 

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

Friday 9/25 - Practice at 3:30. Warmup including CURTSIES then the following "tempo run" style workout. In this case, "tempo" pace is considered to be somewhere in the 75-85% effort level if you're running on feel (which you will be). After the team warmup the workout is as follows:

Level 1: 6 minutes @ 70-75% effort, 4 minute break, 6 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 2: 8 minutes @ 70-75% effort, 5 minute break, 8 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 3: 10 minutes @ 70-75% effort, 6 minute break, 10 minutes @ 80-85% effort (warmup and cooldown of 6-8 minutes apiece)
Level 4:  12 minutes @ 70-75% effort, 7 minute break, 12 minutes @ 80-85% effort (warmup and cooldown of 8-10 minutes apiece)

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

Sat 9/26 - Frank Kelley Invitational has been postponed alas. 

Sunday 9/27 - off 

Dual Meet #1 results - vs. Boston Latin, 9/16/26

On a warm and sticky afternoon, the first of three dual meets for the WHS teams was contested on the home course. The racing was as hot as the temperature, with a combined JV race going off the line first. This was a large and crowded field with over 50 finishers. Many of them were 7th and 8th graders from Boston Latin, a school which includes grades 7-12. The winner on the boys side was WHS 9th grader Henry Vukson, who picked up where he left off from last week's race. Behind Henry, a parade of Wayland runners came through, with many bunched in the top 10 overall. This group included Wyatt Ciccarelli, Griffin Jorgensen, Caleb Grace, David McLaughlin, and Drake LeBaron who finished within six seconds of each other. 

The next race was the girls varsity, with the visiting Boston Latin runners doing their best to take control of the race in the early stages. Despite (or perhaps because of) this early effort, as the race wore on and the runners climbed up and then down from the aqueduct, the positions started to change with the Wayland duo of Ava Miller and Ivy Robertson taking over the top two spots. Miller went on to win with a storming finish to the line. Behind the Wayland top two an intriguing race developed with Latin taking the next three spots, while Henrietta Schoeffler and Brynn Andrus secured 6th and 7th place. Latin's next 3 runners came across after that, with their sixth runner displacing Wayland's fifth who was senior co-captain Cordia Wang. Rookies Lily Hage and Anya Brown completed Wayland's top seven with senior co-captain Ainsley Jay rounding out the WHS group. When the meet score was tallied it was Wayland who came out on top by a score of 27-29. It was a closely contested race.

Finally, the boys varsity race was the last event of the day. In this case, the Latin runners hung back in the first few minutes before attempting to assert themselves as the field approached the mile mark. Meanwhile Brandon Hopps was leading all comers as the course went up to the top of the aqueduct behind the school. This part of the course is where the Wayland runners used the home course to their advantage, moving up in the field and winning key battles within the race. With Hopps winning from Latin's top runner and Ryan Foley in a strong third, Latin put three of the next four runners across the line. Ryan Young was able to break up these three getting in front of Latin's fourth runner, and then Wayland took the next three spots with Archie Baker, Elliot Hopper and Reese Migdal securing key places. As the 6th finisher for Wayland Migdal finished ahead of Latin's fifth thus displacing him and adding a point to their score. 9th grader Evan Hopps was Wayland's final member of the top seven in an impressive performance against experienced competition. The WHS group was rounded out by Grady Spence, Daniel Sondey, Thomas Conley and 9th grader Henry Tharpe as well. The team score was just as close as in the girls race, in fact it was the exact same results with Wayland taking the win 27-29. Scoring 27 points is a guaranteed win in a dual meet, but it indicates a very close contest. 

splits and times for WHS athletes - apologies to JV runners I was unable to be at the mile mark to take split times due to leading the course tour for the varsity runners when the JV race started. 

Dual Meet #1 vs. Boston Latin School, 9/16/26

Suggested warmup protocol - you may have to adjust this somewhat, particularly if you're entered in the JV race.

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

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. There will be three races as follows:

1. Combined JV race (short course) - 

boys - Alappatt, Choi, Ciccarelli, Doxopoulos, Garcia-Rivera, Grace, Hill, Jorgensen, LeBaron, Markey, McLaughlin, P. Sondey, Stack, Tripp, Versteeg, Vukson

girls - Davids* 

2. Varsity girls race (long course) - Andrus, Brown, Jay, Hage, Miller, Robertson, Schoeffler, Wang

3. Varsity boys race (long course) - Baker, Conley, Foley, Hopper, B. Hopps, E. Hopps, Migdal, D. Sondey, Spence, Tharpe, Young

note: the top 7 finishers in the varsity boys race will earn credit toward a varsity letter.  

* TBD based on injury status

Course Maps: 

short course (JV race)

 

long course (varsity races)

Meet Information:

• Weather forecast: Partly cloudy, temperatures in the mid to high 70s with SW winds 5-10 mph. Bring clothes to wear at the meet besides your uniform.

• Before the first race of the day there will be separate course tours of both the short and long courses. Anyone racing at WHS for the first time will join the course tour.  

 • 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 bib 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. 

• Team members who aren't competing can help out with finish line tasks or serving as course marshals. This help is greatly appreciated by your teammates and the coaching staff.  

• Don't forget about the team picture at 3:30! Say cheese…

Week 4 Training Plan, 9/14-9/20

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

This week the first of three dual meets will be held, with Wayland hosting the Boston Latin School on Wednesday. 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.  

Mon 9/14 - Practice 3:30. Warmup including BURPEES followed by progressive long run, broken down as follows:

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)

The route for today's run will be along the Weston Aqueduct heading west towards Framingham to start. For some the run will be an out and back along the aqueduct while others will make a loop and return via the Hultman Aqueduct and Carol Getchell Trail.

Tue 9/15 - 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 runouts next to the softball field incorporating turns.

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

Wed 9/16 - Dual Meet #1 vs. Boston Latin. 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 9/17 - 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 9/18 - 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 70% effort, next minute 80% effort, last minute 90% effort. 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 9/19 - 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 70% effort, next minute 80% effort, last minute 90% effort. 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 9/20 - Off.