Week 8 Training Plan, 10/12-10/18

This week has no meet on the docket, meanwhile there is a federal holiday on Monday. Note that there will be a long run, done on either Monday or Tuesday. The day on which the long run will be done is up to the athlete. For those that would like to do the long run on Monday we'll meet in the afternoon after the rain has  moved out, at a novel location. Otherwise it will happen on Tuesday. See below for details.

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. If it's a steady rain, as is likely for Friday, we'll meet in the field house.

Monday 10/12 - Either a short length run on our own OR

Practice at 3:00. Meet at the Assabet River National Wildlife Refuge, via the Hudson Road entrance. Address is 680 Hudson Road, Sudbury. If the gate at the entrance is open (which it should be) we'll meet at the visitor center building which is about half a mile down Winterberry Way. If the gate is closed we'll meet in the parking area at the entrance itself. 

brief warmup followed by a PLR which breaks down like this:

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)

This run will utilize the trails of the refuge many of which are abandoned railroad beds left over from the World War 2 era. At that time the area was used for storing military supplies in a series of large bunkers which are still there today.

Tuesday 10/13 - Practice at 3:30. Warmup including BURPEES followed by a PLR which breaks down like this:

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)

those who did the PLR yesterday will do a short length run at an easy to moderate intensity:

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

Wednesday 10/14 - Practice at 3:30. Warmup including strides and CURTSIES 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

Thursday 10/15 - Warmup including BURPEES 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. 

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

Friday 10/16 - 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 10/17 - 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 time TBD:

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 10/18 - off

MSTCA Twilight Invitational results, 10/10/26

No time for an elaborate writeup, in the interest of getting the results out expeditiously they're linked below. In summary, the teams performed very well in nearly ideal conditions for fast racing. The pattern that emerged over and over was a quick first mile, typical of a large invitational race environment where it's imperative to establish position without going too far over the physiological edge, followed by a consistent rhythm the rest of the way. Wayland athletes steered their way through the wreckage of competitors who overdid it early on, passing rather than being passed as the race progressed. The medal haul of two, both going to the Hopps household, is the lowest for Wayland in some years but this is a reflection of how competitive the meet was across the board as the top runners on this year's team compare favorably to past editions at all levels. 

overall results

splits and times for WHS athletes

 

MSTCA Twilight Invitational, 10/10/26

live results

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

Bus Time: 2:30 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 pm Novice Coed – none

5:45 pm Freshman Girls – none

6:05 pm Freshman Boys – 2.1 miles (17) Atchison, E. Hopps, P. Sondey, Stack, Thomas, Vukson

6:25 pm Sophomore Girls – 5K (28) Brown, Hage  

6:55 pm Sophomore Boys – 5K (25) Ciccarelli*, Conley, Jorgensen, LeBaron, McLaughlin, Ricci, Versteeg

7:20 pm Junior Varsity Girls – 5K (28) Davids, Jay, Wang

7:50 pm Junior Varsity Boys – 5K (25) Spence

8:15 pm Varsity Small School Girls – none

8:45 pm Varsity Small School Boys – none

9:10 pm Varsity Medium School Girls – 5K (26) Miller, Robertson

9:40 pm Varsity Medium School Boys –5K (22) Baker, Foley, Hopper, B. Hopps, Migdal, D. Sondey, Young

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

* TBA

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 reagardess of whether or not the cutoff time is reached.

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 where the course passes by the start area after the first loop of the race; 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: 6 PM: partly cloudy, high 50s, 7 PM mid 50s, 9 PM low 50s. Winds light and variable.

• 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. 

• Be sure to leave enough time before your race (ideally 10-12 minutes) to get to the starting line. Meet management has requested that athletes go around the back of the finish chute to access the starting line area, rather than cutting across the course in front of the finish line. Refer to the course map to see what I'm talking about.  

• There will be two tents staffed by athletic trainers, one near the finish line and the other near the barns on the upper reaches of the course loop.

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 inside or next to 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:

• Admissions fees at the gate are $10 for adults and $5 for students/seniors.  There is a $30 cap per family of spectators.  The MSTCA accepts cash, credit/debit cards (including ApplePay and Google Wallet), and Venmo at the gate. Purchase online for a discount at https://gofan.co/event/6951340?schoolId=MA101416

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

• The team tent (suitable for both cross country meets and ice fishing) 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.

Dual Meet #2 vs. Bedford results, 10/7/26

The second of two home dual meets was a compelling day of racing for the Wayland Cross country teams as they faced Bedford under sunny skies. The status of this event was up in the air until the day before the meet after there were unforeseen changes last week to an area of the course behind the stadium scoreboard. Thankfully the Wayland DPW was able to mitigate damage to the ground on which athletes had to race in time to allow for the same course layout to be used as the first home meet three weeks ago.

In the boys JV race Jack Ricci left no doubt, pulling away from the rest of the field early and never looking back. Behind him Rhys Hill was the next WHS runners in second overall. Behind them many of the Wayland runners who had raced previously on the 2.2 mile long course (a bit longer than the previously advertised 2.1 mile distance) last month were able to improve on their times. 

In the girls varsity race, it seemed like the two teams would be evenly matched based on prior results this season. Wayland's top duo of Ava Miller and Ivy Robertson steadily pulled away from the rest of the field to take first and second overall. Behind them a fascinating duel unfolded between Bedford's top runner and Henrietta Schoeffler. This went right down to the wire with the Bedford athlete only moving ahead in the final meters of the race. Wayland's top five was filled out by Lily-Rose Hage and Cordia Wang who raced well together, with Anya Brown and Emily Davids rounding out the seven person varsity contingent. In the end Bedford had enough depth to take the meet despite conceding the top two places to Wayland. The 29-30 doesn't get much closer (the only closer result would be a tie going to the sixth runner tiebreaker). 29 points is the highest number of points that can be scored in a dual meet and still win. 

The boys varsity was the final race of the day. Looking ahead to this weekend's (late) race at the Twilight Invitational, the top boys were hoping to make it a controlled effort to the degree that was possible. It was still competitive and the times were impressive compared to the first home meet three weeks ago. The pair of Brandon Hopps and Ryan Foley once again led the charge taking the top two places. Bedford got the next two spots, but the trio of Ryan Young, Elliot Hopper went 5th-6th-7th place which cemented the win. Rounding out the top 7 for Wayland were Daniel Sondey and Thomas Conley, both of whom have shown steady improvement as the season has progressed. In the final tally the Wayland boys won the meet by a comfortable 21-34 margin. 

score sheet

splits and times for WHS athletes

Dual Meet #2 vs. Bedford, 10/7/26

Score Sheet

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 second of two home meets this season.

Start Time: First race 4:15 PM unless you hear different from me. Please arrive no later than 3:15. We may need help doing final setup the course. There will be three races as follows:

1. Combined JV race (short course) - Atchison, Choi, Ciccarelli, Garcia-Rivera, Grace, Hill, Jorgensen, LeBaron, Markey, McLaughlin, Ricci, P. Sondey, Stack, Tripp, Versteeg, Vukson, Zhang

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

3. Varsity boys race (long course) - Baker, Conley, Foley, Hopper, B. 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

Course Maps: 

Short course for JV race (correction, it's actually 2.2 miles)

Long course for varsity races

Meet Information:

• Weather forecast: Sunny, temperatures in the mid to high 60s with SW winds 10-15 mph. Bring clothes to wear at the meet besides your uniform.

• Before the first race of the day there will be 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.  

Frank Kelley Invitational Results, 10/3/26

A select group of 3 Wayland athletes raced on the Wrentham Developmental Center course Saturday, with 2 medals and all 3 finishing in the top 30 in their respective races. This is the first of 3 meets scheduled at this venue for WHS, a layout known for running quite fast (mostly flat, smooth footing). 

In the 9th grade boys race a large field of over 140 runners toed the line. After a somewhat hectic and crowded start, Henry Tharpe and Rhys Hill were able to work their way up in the field with Tharpe finishing in 25th and Hill in 29th. Tharpe secured the final medal in the race. 

In the 10th grade girls race, Henrietta Schoeffler established position right away and ran most of the way in the top 12 before eventually finishing a strong 16th to win the second medal of the day for Wayland. 

9th grade boys results

10th grade girls results

Splits and times for WHS athletes

WHS performance list on the Wrentham Developmental Center course

 

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