official results
mile splits and average pace
Job well done overall. The girls team defeated Bedford, something that didn't happen in head to head competition. Special congratulations to Sarah Tully who earned individual recognition for finishing fourth in the girls varsity race.
Saturday, October 31, 2015
Wednesday, October 28, 2015
DCL Championship Meet - 10/30/15
Meet Site: Playstead field, Franklin Park.
Bus Time: The bus will arrive at noon, and after loading our gear we should be on the road by 12:15 at the latest. You'll be dismissed at 11:45.
Meet Schedule and Lineups:
1:00 PM Team Buses arrive and park
1:15 PM Course walk through for those who need it
1:30 PM Coaches Meeting
1:40 PM Volunteer Meeting
2:00 PM JV Girls - S. Comettant, DeRubeis, Freedberg, Kiefer, Mishara, Moran, Provost
2:30 PM Varsity Boys - Chaet, Chan, Chase, Dawson, Kay, Last, Luo
3:00 PM 9th Grade Girls 3K- Adelman, Walsh
3:20 PM 9th Grade Boys 3K- Ahearne, J. Kunen, Stafford, Wang
3:35 PM Varsity Girls - A. Kunen, Lorenc, McCarthy, McNamara, Sheffres, Tully
4:00 PM JV Boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Estrada, Jacobs, Pachter, Pak, Porter, Shapley, Talukdar, Xu, Zhu
4:30 PM Award Presentation
Meet Information:
• Weather forecast: temperatures in the mid-50s with 10-15 mph WNW winds. The wind will have some bite to it. Dress warmly!
• Race protocol:
a. Runners must report to the start line 10 minutes prior to start
b. Runners will be asked to remove sweats 5 minutes prior to start
c. Runners will be warned with one minute prior to start and again at 30 seconds
d. Command for start will be “Runners Set” and then the horn or starters pistol
• Awards will be given to the top 15 finishers in the varsity race, the top 8 JV finishers, and the top 7 9th graders.
• Face paint and hats are not allowed.
• T-shirts will be sold for $15.
• If your name is listed in bold this will be your final meet of the season. Bring an extra change of clothes and after we return to Wayland, you can change out of your uniform in the field house and return it to one of the coaches.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat. Remember, this will be the coldest, windiest meet conditions of the season thus far.
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge). If you're running in the girls JV or boys varsity race and you have third lunch on Friday, let me know so we can discuss how much to eat at lunch. If you're running in a later race, bring a snack to have on the bus or when we first arrive at the park to tide you over until your race.
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
Information for Parents:
• The course starts and finishes between White Stadium and Pierpont Road, just north of the zoo. Parking is available at the corner of Pierpont and Circuit Drive, as well as at other lots on Circuit Drive and along the side of Circuit drive as well. While there is parking along Pierpont right next to the zoo, it's doubtful these spaces will be open to the public and if they are they'll fill up first.
• The race can be seen multiple times from the small rise just beyond the finish line. Binoculars come in handy when viewing the racers from the other side of the field.
• We hope to be back at WHS between 6 and 6:30 at the latest.
Bus Time: The bus will arrive at noon, and after loading our gear we should be on the road by 12:15 at the latest. You'll be dismissed at 11:45.
Meet Schedule and Lineups:
1:00 PM Team Buses arrive and park
1:15 PM Course walk through for those who need it
1:30 PM Coaches Meeting
1:40 PM Volunteer Meeting
2:00 PM JV Girls - S. Comettant, DeRubeis, Freedberg, Kiefer, Mishara, Moran, Provost
2:30 PM Varsity Boys - Chaet, Chan, Chase, Dawson, Kay, Last, Luo
3:00 PM 9th Grade Girls 3K- Adelman, Walsh
3:20 PM 9th Grade Boys 3K- Ahearne, J. Kunen, Stafford, Wang
3:35 PM Varsity Girls - A. Kunen, Lorenc, McCarthy, McNamara, Sheffres, Tully
4:00 PM JV Boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Estrada, Jacobs, Pachter, Pak, Porter, Shapley, Talukdar, Xu, Zhu
4:30 PM Award Presentation
Meet Information:
• Weather forecast: temperatures in the mid-50s with 10-15 mph WNW winds. The wind will have some bite to it. Dress warmly!
• Race protocol:
a. Runners must report to the start line 10 minutes prior to start
b. Runners will be asked to remove sweats 5 minutes prior to start
c. Runners will be warned with one minute prior to start and again at 30 seconds
d. Command for start will be “Runners Set” and then the horn or starters pistol
• Awards will be given to the top 15 finishers in the varsity race, the top 8 JV finishers, and the top 7 9th graders.
• Face paint and hats are not allowed.
• T-shirts will be sold for $15.
• If your name is listed in bold this will be your final meet of the season. Bring an extra change of clothes and after we return to Wayland, you can change out of your uniform in the field house and return it to one of the coaches.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat. Remember, this will be the coldest, windiest meet conditions of the season thus far.
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge). If you're running in the girls JV or boys varsity race and you have third lunch on Friday, let me know so we can discuss how much to eat at lunch. If you're running in a later race, bring a snack to have on the bus or when we first arrive at the park to tide you over until your race.
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
Information for Parents:
• The course starts and finishes between White Stadium and Pierpont Road, just north of the zoo. Parking is available at the corner of Pierpont and Circuit Drive, as well as at other lots on Circuit Drive and along the side of Circuit drive as well. While there is parking along Pierpont right next to the zoo, it's doubtful these spaces will be open to the public and if they are they'll fill up first.
• The race can be seen multiple times from the small rise just beyond the finish line. Binoculars come in handy when viewing the racers from the other side of the field.
• We hope to be back at WHS between 6 and 6:30 at the latest.
Sunday, October 25, 2015
Week 9 Training Plan - 10/26-11/1
This week marks the beginning of our post-season, with the DCL Championship meet on Friday. The training volume will tick back up for some, while for others this week marks the end of the season. In fact, the meet this Friday will be the final race that will have full participation. If the DCL Championship is your final race of the season, make sure you hand in your uniform upon our return to Wayland from Franklin Park.
Mon 10/26 - 50-75 minutes at a moderate intensity (average intensity 5-6). Throw in 4 short (10-15 second) pickups on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 10/27 - Warmup 10 minutes, 3x 30 second hill repeats followed by a 2 minute break then 10-12 minutes at an 80-85% intensity, another 2 minute break and finally 3 more 30 second hills. The hills are meant to be at a high intensity, i.e. race pace or faster. The sustained bit in the middle is somewhat slower but still of decent quality. "Uncomfortably sustainable" is a good description. Team picture is today, bring your uniform.
Wed 10/28 - hill drills followed by 30-45 minutes at a low to moderate intensity (3 to 5).
Thu 10/29 - 25-30 minutes at a moderate intensity (5-7). Mini core circuit afterward with 100 meter runs at race pace between each set of drills. Today the results of karaoke contest voting will be revealed.
Fri 10/30 - DCL Championship Meet, plus warmup and cool down. Our third and final visit to Franklin Park this season. More information will be forthcoming in a subsequent post, but for now hear in mind that with the first race scheduled for 2 PM, you'll be dismissed early from school.
Sat 10/31 - off
Sun 11/1 - For those still competing, same as Wednesday.
Mon 10/26 - 50-75 minutes at a moderate intensity (average intensity 5-6). Throw in 4 short (10-15 second) pickups on the way in. I'd like to do this run along the Hultman aqueduct but I'm open to suggestions if people have other ideas. This is the longest run of the week.
Tue 10/27 - Warmup 10 minutes, 3x 30 second hill repeats followed by a 2 minute break then 10-12 minutes at an 80-85% intensity, another 2 minute break and finally 3 more 30 second hills. The hills are meant to be at a high intensity, i.e. race pace or faster. The sustained bit in the middle is somewhat slower but still of decent quality. "Uncomfortably sustainable" is a good description. Team picture is today, bring your uniform.
Wed 10/28 - hill drills followed by 30-45 minutes at a low to moderate intensity (3 to 5).
Thu 10/29 - 25-30 minutes at a moderate intensity (5-7). Mini core circuit afterward with 100 meter runs at race pace between each set of drills. Today the results of karaoke contest voting will be revealed.
Fri 10/30 - DCL Championship Meet, plus warmup and cool down. Our third and final visit to Franklin Park this season. More information will be forthcoming in a subsequent post, but for now hear in mind that with the first race scheduled for 2 PM, you'll be dismissed early from school.
Sat 10/31 - off
Sun 11/1 - For those still competing, same as Wednesday.
Twilight Invitational results and karaoke contest poll
Overall results of the meet (scroll down)
Splits
and last but not least...
vote for the best karaoke performances
(please, one vote per person)
Some exciting (and fast) races on the only course I can think of that passes through a barn.
UPDATE: There is in fact another course I can think of that passes through a barn...kind of. It's a race in Italy called "Cinque Mulini" (Five Mills) and as you can see from this video you pass right through a farmhouse...
Splits
and last but not least...
vote for the best karaoke performances
(please, one vote per person)
Some exciting (and fast) races on the only course I can think of that passes through a barn.
UPDATE: There is in fact another course I can think of that passes through a barn...kind of. It's a race in Italy called "Cinque Mulini" (Five Mills) and as you can see from this video you pass right through a farmhouse...
Thursday, October 22, 2015
MSTCA McIntyre Twilight Invitational - 10/24/15
Meet Site: Barnstable County Fairgrounds, 1220 Nathan Ellis Hwy (rt. 151), East Falmouth, MA 02536
Bus Time: 12:45 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:
3:00 Coed 7th-9th grade B race - n/a
3:20 9th grade boys 2.1 miles (17 minutes) - Ahearne, J, Kunen, Stafford, Wang
3:40 9th grade girls 2.1 miles (19 minutes) - Adelman, Walsh
4:00 10th grade boys (25 minutes) - Chan, Chase, Dawson, Estrada, Goren, Luo, Zhu
4:25 10th grade girls (28 minutes) - none
4:55 Division 1 JV boys -n/a
5:25 Division 2 JV boys (25 minutes) - Brewton, Butler, D. Comettant, Pachter, Porter
5:50 Division 1 JV girls - n/a
6:20 Division 2 JV girls (28 minutes) - DeRubeis, Freedberg, Kiefer, McNamara, Moran
6:50 Division 1 Varsity boys - n/a
7:15 Division 1 Varsity girls - n/a
7:45 Division 2 Varsity boys (22 minutes) - Chaet, Jacobs, Kay, Last
8:10 Division 2 Varsity girls (26 minutes) - Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
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 results.
Meet Information:
• Weather forecast: Temperatures in the mid 50s upon arrival, dropping to the low 50s by 6 PM and into the high 40s by 9 PM. Light winds from the ESE.
• The top 25 finishers in each race win medals, which will be given out in the chute.
• 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.
• The course is a loop of just over a mile that's repeated twice for the 9th grade race and three times for all other races. Course map. The course will go through one of the barns (building #11 on the map) this year.
• There will be a karaoke/acapella contest on the bus ride back from the meet. Contact me if you're interested.
Meet helpers:
If you're not entered in any of the races but would like to go to the meet, there are slots open for assisting the coaches and your teammates. Please see me if you're interested in any of the following positions:
•Tent - carry, help set up and break down the tent. Must arrive early enough to get tent out of the storage shed. (2 people)
• Split time recorder - get splits from Coach Mayall and write them down
• Photographer - must have a camera that can take nighttime photos
• Warmup collector - bring a bag to the start line, collect warmup clothes from the people who are about to race, bring the clothes to the tent. Two people needed, one each for boys and girls races.
What to bring (IMPORTANT):
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
• flashlight/headlamp
• DINNER for after your race. We won't be leaving the meet until sometime a bit after 9 PM; dining options on the trip home are few and of low quality. Not to mention if you visit any restaurant near the fairgrounds that's still open, you get to wait in line for a good hour or so with 2 or 3 other teams that have also just left the meet. Long story short we won't be stopping for food on the trip back to Wayland! 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:
• Parking costs $5 per carload, carpooling is suggested. With literally thousands of athletes entered parking will likely become scarce.
• There's also an admission fee to enter the fairgrounds; $3 per adult, $5 per couple, $2 for children.
• Dogs and grills are prohibited.
• The area near and next to the start/finish line area is the best area to watch the race.
Bus Time: 12:45 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:
3:00 Coed 7th-9th grade B race - n/a
3:20 9th grade boys 2.1 miles (17 minutes) - Ahearne, J, Kunen, Stafford, Wang
3:40 9th grade girls 2.1 miles (19 minutes) - Adelman, Walsh
4:00 10th grade boys (25 minutes) - Chan, Chase, Dawson, Estrada, Goren, Luo, Zhu
4:25 10th grade girls (28 minutes) - none
4:55 Division 1 JV boys -n/a
5:25 Division 2 JV boys (25 minutes) - Brewton, Butler, D. Comettant, Pachter, Porter
5:50 Division 1 JV girls - n/a
6:20 Division 2 JV girls (28 minutes) - DeRubeis, Freedberg, Kiefer, McNamara, Moran
6:50 Division 1 Varsity boys - n/a
7:15 Division 1 Varsity girls - n/a
7:45 Division 2 Varsity boys (22 minutes) - Chaet, Jacobs, Kay, Last
8:10 Division 2 Varsity girls (26 minutes) - Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
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 results.
Meet Information:
• Weather forecast: Temperatures in the mid 50s upon arrival, dropping to the low 50s by 6 PM and into the high 40s by 9 PM. Light winds from the ESE.
• The top 25 finishers in each race win medals, which will be given out in the chute.
• 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.
• The course is a loop of just over a mile that's repeated twice for the 9th grade race and three times for all other races. Course map. The course will go through one of the barns (building #11 on the map) this year.
• There will be a karaoke/acapella contest on the bus ride back from the meet. Contact me if you're interested.
Meet helpers:
If you're not entered in any of the races but would like to go to the meet, there are slots open for assisting the coaches and your teammates. Please see me if you're interested in any of the following positions:
•Tent - carry, help set up and break down the tent. Must arrive early enough to get tent out of the storage shed. (2 people)
• Split time recorder - get splits from Coach Mayall and write them down
• Photographer - must have a camera that can take nighttime photos
• Warmup collector - bring a bag to the start line, collect warmup clothes from the people who are about to race, bring the clothes to the tent. Two people needed, one each for boys and girls races.
What to bring (IMPORTANT):
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• folding chair if you want something to sit on while changing shoes
• blanket to lie on under the team tent
• flashlight/headlamp
• DINNER for after your race. We won't be leaving the meet until sometime a bit after 9 PM; dining options on the trip home are few and of low quality. Not to mention if you visit any restaurant near the fairgrounds that's still open, you get to wait in line for a good hour or so with 2 or 3 other teams that have also just left the meet. Long story short we won't be stopping for food on the trip back to Wayland! 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:
• Parking costs $5 per carload, carpooling is suggested. With literally thousands of athletes entered parking will likely become scarce.
• There's also an admission fee to enter the fairgrounds; $3 per adult, $5 per couple, $2 for children.
• Dogs and grills are prohibited.
• The area near and next to the start/finish line area is the best area to watch the race.
Wednesday, October 21, 2015
Dual Meet #4 results
Splits from today's meet can be seen here. Both teams scored a victory over Waltham in convincing fashion, the boys by a score of 18-40 and the girls 21-36.
Tuesday, October 20, 2015
Dual Meet #4 home vs. Newton South, Waltham - 10/21/15
Meet Site: Wayland High School
• First race 4 PM unless you hear different from me; ideally no later than 4:15
• Athletes should arrive no later than 3 PM; depending on when you race, you can either begin warming up or help set up the course
Order of races and lineups as follows:
Boys varsity - Ahearne, Chan, Chase, Dawson, Estrada, Jacobs, Kay, J. Kunen, Last, Luo, Pachter, Zhu
Girls race - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, A. Kunen, McCarthy, McNamara, Mishara, Moran, Sheffres, Tully, Walsh
Boys JV - Alfaro, Bartick, Brewton, Butler, Chaet, D. Comettant, Daley, Goren, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Xu
NOTE: Due to the sun setting just before 6 PM and darkness falling soon after that, the coaches have decided to consolidate the girls races into one race. It will be a large race for a dual meet (somewhere around 60 people, at least half of them from Newton South). Nevertheless, the course can handle this number of athletes. Remember at the XC Festival there were over 200 people racing in the open 5k on a very similar course. We need to start the JV boys race early enough so that the athletes aren't racing in the dark!
Meet Information:
• Weather forecast: Cloudy with temps in the low to mid 50s at race time and a breeze from the ESE. Good conditions for racing but you will want to have warmups to wear before and after your race.
• After your race and before you leave, please return your bib number to one of the coaches.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. You may be asked to help by one of the coaches or one of the captains.
• When the other teams arrive, there'll be a tour of the course. In fact there will likely be separate tours for Waltham and Newton South. You're more than welcome to join the course tour, it's not restricted to the visiting team. If you have any questions about the course it's strongly recommended you tag along with the tour.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• 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:
• a map of the course can be seen here. If you stand near the start/finish line (just off the corner of the student parking lot, near the JV baseball field) you can watch most of the first mile and the last half mile of the race.
• with two teams visiting the races will be on the large side, as noted above. If there are any parents who wouldn't mind serving as course marshals to ensure athletes don't get lost, I'd greatly appreciate it. There are three key spots I have in mind. If interested, you can let me know via e-mail or at the school on Wednesday.
• First race 4 PM unless you hear different from me; ideally no later than 4:15
• Athletes should arrive no later than 3 PM; depending on when you race, you can either begin warming up or help set up the course
Order of races and lineups as follows:
Boys varsity - Ahearne, Chan, Chase, Dawson, Estrada, Jacobs, Kay, J. Kunen, Last, Luo, Pachter, Zhu
Girls race - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, A. Kunen, McCarthy, McNamara, Mishara, Moran, Sheffres, Tully, Walsh
Boys JV - Alfaro, Bartick, Brewton, Butler, Chaet, D. Comettant, Daley, Goren, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Xu
NOTE: Due to the sun setting just before 6 PM and darkness falling soon after that, the coaches have decided to consolidate the girls races into one race. It will be a large race for a dual meet (somewhere around 60 people, at least half of them from Newton South). Nevertheless, the course can handle this number of athletes. Remember at the XC Festival there were over 200 people racing in the open 5k on a very similar course. We need to start the JV boys race early enough so that the athletes aren't racing in the dark!
Meet Information:
• Weather forecast: Cloudy with temps in the low to mid 50s at race time and a breeze from the ESE. Good conditions for racing but you will want to have warmups to wear before and after your race.
• After your race and before you leave, please return your bib number to one of the coaches.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. You may be asked to help by one of the coaches or one of the captains.
• When the other teams arrive, there'll be a tour of the course. In fact there will likely be separate tours for Waltham and Newton South. You're more than welcome to join the course tour, it's not restricted to the visiting team. If you have any questions about the course it's strongly recommended you tag along with the tour.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• 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:
• a map of the course can be seen here. If you stand near the start/finish line (just off the corner of the student parking lot, near the JV baseball field) you can watch most of the first mile and the last half mile of the race.
• with two teams visiting the races will be on the large side, as noted above. If there are any parents who wouldn't mind serving as course marshals to ensure athletes don't get lost, I'd greatly appreciate it. There are three key spots I have in mind. If interested, you can let me know via e-mail or at the school on Wednesday.
Sunday, October 18, 2015
Week 8 Training Plan - 10/19-10/25
This week marks the end of the training pattern we've been in for the past 3 weeks of higher training volume, alternating harder days with easier days. There are also two meets this week, Wednesday on the home course (rescheduled from earlier in the season)and Saturday at the Barnstable County Fairgrounds in Falmouth. Some people will be running in both meets, others just on Wednesday. As we get deeper into the season, remember that temperatures are cooling off and be sure to dress accordingly--particularly on meet days when you'll be spending more time outside.
Mon 10/19 - 10-15 minute warmup jog, hill repeats on the home course, 10-15 minute cool down jog. The stretch we'll be running today incorporates the hill near the end of the race, then back down, than across to the base of the hill again. The number of repeats will vary depending on the person, but will likely fall in the range of 5 to 8 It's key to approach this workout with patience, holding something in reserve at the start and picking it up as the workout goes along.
Tue 10/20 - hill drills followed by 30-45 minutes at a moderate intensity (4-6) including 4x100m run outs at race pace. The route or loop today is up to you. In addition to the day's run there'll be a discussion of how to approach tomorrow's meet.
Wed 10/21 - Home dual meet vs. Newton South and Waltham. More information will be forthcoming in a subsequent post. Don't forget that the race day protocol includes a cool down jog after your race of 10-20 minutes.
Thu 10/22 - 45-60 minutes at a low to moderate intensity (3-5), out along the Weston aqueduct and Getchell trail. Core circuit after returning from the run. This is what passes for a long run this week.
Fri 10/23 - 30 minutes at a moderate intensity, including 4x 200 meter run outs at race pace with a 200 meter jog recovery. We might end up doing these on the track, stay tuned.
Sat 10/24 - MSTCA Twilight Invitational. Much more info forthcoming in a subsequent post, which you need to read through thoroughly and carefully. This is a popular meet and also a long day, having the right clothes and a meal to eat after your race will be crucial.
Sun 10/25 - off
Mon 10/19 - 10-15 minute warmup jog, hill repeats on the home course, 10-15 minute cool down jog. The stretch we'll be running today incorporates the hill near the end of the race, then back down, than across to the base of the hill again. The number of repeats will vary depending on the person, but will likely fall in the range of 5 to 8 It's key to approach this workout with patience, holding something in reserve at the start and picking it up as the workout goes along.
Tue 10/20 - hill drills followed by 30-45 minutes at a moderate intensity (4-6) including 4x100m run outs at race pace. The route or loop today is up to you. In addition to the day's run there'll be a discussion of how to approach tomorrow's meet.
Wed 10/21 - Home dual meet vs. Newton South and Waltham. More information will be forthcoming in a subsequent post. Don't forget that the race day protocol includes a cool down jog after your race of 10-20 minutes.
Thu 10/22 - 45-60 minutes at a low to moderate intensity (3-5), out along the Weston aqueduct and Getchell trail. Core circuit after returning from the run. This is what passes for a long run this week.
Fri 10/23 - 30 minutes at a moderate intensity, including 4x 200 meter run outs at race pace with a 200 meter jog recovery. We might end up doing these on the track, stay tuned.
Sat 10/24 - MSTCA Twilight Invitational. Much more info forthcoming in a subsequent post, which you need to read through thoroughly and carefully. This is a popular meet and also a long day, having the right clothes and a meal to eat after your race will be crucial.
Sun 10/25 - off
Tuesday, October 13, 2015
Dual Meet #3 vs. Boston Latin at Franklin Park - 10/14/15
Meet Site: Playstead Field at Franklin Park, Boston.
Bus Time: 2:15 PM, note the bus time
First race 4 PM unless you hear different from me
No JV races, there will be a boys race followed by a girls race
Meet Information:
• Weather forecast: partly cloudy, temperatures in the mid 60s with west winds 10-15 mph. With the breeze, you'll want to wear more than just your uniform while warming up and cooling down.
• The race course will be the standard 5k layout. There's a link to the course map in the "Maps" sidebar to the right.
• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. This is your chance to see more of the park if you like.
• Return time to WHS is approximate, but we should be back by 6:30 or so depending on traffic.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• 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:
• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let either Coach Lehmann or me know.
Bus Time: 2:15 PM, note the bus time
First race 4 PM unless you hear different from me
No JV races, there will be a boys race followed by a girls race
Meet Information:
• Weather forecast: partly cloudy, temperatures in the mid 60s with west winds 10-15 mph. With the breeze, you'll want to wear more than just your uniform while warming up and cooling down.
• The race course will be the standard 5k layout. There's a link to the course map in the "Maps" sidebar to the right.
• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. This is your chance to see more of the park if you like.
• Return time to WHS is approximate, but we should be back by 6:30 or so depending on traffic.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• 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:
• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let either Coach Lehmann or me know.
Friday, October 9, 2015
Week 7 Training Plan - 10/12-10/18
This week we continue the pattern of harder more intense running on Monday, Wednesday and Friday interspersed with easier days on Tuesday, Thursday and Saturday. In fact this will be the final week of this pattern before the schedule turns toward the end of the dual meet season and championship meets in the near future. Thus far people have held up well on the whole to the heavier training load of the past two weeks; don't be surprised if you feel a bit tired this week from the cumulative effect of all that work combined with this week's efforts. Finally, please note that Monday's workout is an important one; if you're out of town my hope is you can get it done on your own using a local running track.
• Monday 10/12 - 10-15 minute warmup, alternating between faster and slower 800s for 3 or 4 miles, 10-15 minute cool down. The workout today is a continuous effort, ideally run on a track so you can gauge your pace because pace is important. The plan is to run the first 800m (2 laps) at a speed that's 30-40 seconds per mile slower than your race pace, then the next 800m at race pace. For example, a runner whose race pace is 6 minutes per mile would run the slower 800s in 3:15-3:20 and the faster 800s in 3 minutes. Repeat this pattern, without stopping, until you've covered at least 3 miles (12 laps) or even 4 (16 laps). To determine your current race pace, use the results of last week's dual meet; if you mistakenly went off course last week, let me know and we'll figure out the appropriate pace for you. While we don't ordinarily do longer workouts like this on the track I feel the benefits gained from this particular session are worth getting on the track. Practice today will be at 9 AM at the high school; if you're in town the expectation is that you'll be there.
• Tuesday 10/13 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.
• Wednesday 10/14 - Dual Meet #3 vs. Boston Latin at Franklin Park. More info on this meet in a forthcoming post, but it's worth noting here that the bus will be leaving at 2:15 instead of the usual 2:30 for a weekday meet.
• Thursday 10/15 - 45-60 minutes at a low to moderate intensity (3-5) out and back along the Hultman aqueduct followed by the core circuit. If you're interested, there's a loop trail squeezed between the aqueduct and route 30 beyond Rice Road; this is the Loker Conservation Area trail, and a map is included in the maps sidebar on the right. Finding the trail from the aqueduct can be a little tricky but it's a nice loop with varied terrain.
• Friday 10/16 - 10 minute warmup, 24 or 27 minutes at or close to aerobic threshold pace, 10 minute cool down. This is a repeat of the workout we did two weeks ago around the flatter parts of the home course. The run is continuous but divided into thirds, with the first third at about 75% effort, the middle third at 80%, and the final third at 85%.
• Saturday 10/17 - 50-80 minutes at a low to moderate intensity (3-5). There will be an optional practice at Lincoln at 9 AM for those interested.
• Sunday 10/18 - off.
• Monday 10/12 - 10-15 minute warmup, alternating between faster and slower 800s for 3 or 4 miles, 10-15 minute cool down. The workout today is a continuous effort, ideally run on a track so you can gauge your pace because pace is important. The plan is to run the first 800m (2 laps) at a speed that's 30-40 seconds per mile slower than your race pace, then the next 800m at race pace. For example, a runner whose race pace is 6 minutes per mile would run the slower 800s in 3:15-3:20 and the faster 800s in 3 minutes. Repeat this pattern, without stopping, until you've covered at least 3 miles (12 laps) or even 4 (16 laps). To determine your current race pace, use the results of last week's dual meet; if you mistakenly went off course last week, let me know and we'll figure out the appropriate pace for you. While we don't ordinarily do longer workouts like this on the track I feel the benefits gained from this particular session are worth getting on the track. Practice today will be at 9 AM at the high school; if you're in town the expectation is that you'll be there.
• Tuesday 10/13 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.
• Wednesday 10/14 - Dual Meet #3 vs. Boston Latin at Franklin Park. More info on this meet in a forthcoming post, but it's worth noting here that the bus will be leaving at 2:15 instead of the usual 2:30 for a weekday meet.
• Thursday 10/15 - 45-60 minutes at a low to moderate intensity (3-5) out and back along the Hultman aqueduct followed by the core circuit. If you're interested, there's a loop trail squeezed between the aqueduct and route 30 beyond Rice Road; this is the Loker Conservation Area trail, and a map is included in the maps sidebar on the right. Finding the trail from the aqueduct can be a little tricky but it's a nice loop with varied terrain.
• Friday 10/16 - 10 minute warmup, 24 or 27 minutes at or close to aerobic threshold pace, 10 minute cool down. This is a repeat of the workout we did two weeks ago around the flatter parts of the home course. The run is continuous but divided into thirds, with the first third at about 75% effort, the middle third at 80%, and the final third at 85%.
• Saturday 10/17 - 50-80 minutes at a low to moderate intensity (3-5). There will be an optional practice at Lincoln at 9 AM for those interested.
• Sunday 10/18 - off.
Tuesday, October 6, 2015
Dual Meet #2 vs. Weston and Concord-Carlisle - 10/7/15
Meet Site: Weston High School, 444 Wellesley St. Weston MA
Bus Time: 2:30
Start Time: First race will be 4:00 at the earliest and more likely closer to 4:15. Races will go off roughly every half hour.
With three teams in attendance, there will be separate JV races. Order of races is as follows:
• JV girls - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, McNamara, Moran, Walsh
• Varsity boys - Ahearne, Chaet, Chan, Chase, Dawson, Estrada, Jacobs, Kay, Last, Luo
• Varsity girls - A. Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
• JV boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Goren, J. Kunen, Pachter, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Zhu
Meet Information:
• Weather forecast: temperatures in the high 60s, clear with light winds from the NW. Favorable conditions for sure, still you should bring warmup clothes to wear before and after your race.
• You'll need to wear your assigned DCL bib number for this race; afterward, please return it to one of the coaches for future use.
• This is a "double dual" meet in that there are three teams contesting three separate dual meets: Wayland vs. Weston, Wayland vs. Concord-Carlisle, and Weston vs. Concord-Carlisle.
• The Weston course is a 5k layout around the edges of their athletic fields, with the finish line on the track. Pay attention during the course tour to the areas of the course that were included to disrupt what is otherwise a rhythm course, a "grass track meet."
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
Information for Parents:
• The start and finish lines are within 100 meters of each other, with the finish line on the track. Standing near the starting line it's possible to watch the runners go by four times between the start and finish.
Bus Time: 2:30
Start Time: First race will be 4:00 at the earliest and more likely closer to 4:15. Races will go off roughly every half hour.
With three teams in attendance, there will be separate JV races. Order of races is as follows:
• JV girls - Adelman, S. Comettant, DeRubeis, Freedberg, Kiefer, McNamara, Moran, Walsh
• Varsity boys - Ahearne, Chaet, Chan, Chase, Dawson, Estrada, Jacobs, Kay, Last, Luo
• Varsity girls - A. Kunen, Lorenc, McCarthy, Mishara, Provost, Sheffres, Tully
• JV boys - Alfaro, Bartick, Brewton, Butler, D. Comettant, Daley, Goren, J. Kunen, Pachter, Pak, Porter, Shapley, Stafford, Talukdar, Wang, Zhu
Meet Information:
• Weather forecast: temperatures in the high 60s, clear with light winds from the NW. Favorable conditions for sure, still you should bring warmup clothes to wear before and after your race.
• You'll need to wear your assigned DCL bib number for this race; afterward, please return it to one of the coaches for future use.
• This is a "double dual" meet in that there are three teams contesting three separate dual meets: Wayland vs. Weston, Wayland vs. Concord-Carlisle, and Weston vs. Concord-Carlisle.
• The Weston course is a 5k layout around the edges of their athletic fields, with the finish line on the track. Pay attention during the course tour to the areas of the course that were included to disrupt what is otherwise a rhythm course, a "grass track meet."
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
Information for Parents:
• The start and finish lines are within 100 meters of each other, with the finish line on the track. Standing near the starting line it's possible to watch the runners go by four times between the start and finish.
Monday, October 5, 2015
XC Festival volunteer opportunities
The
Wayland XC Festival is this Sunday, October 11th.
Schedule of Races:
• 9:30
3k for 11-14
• 10:00
3k 10 and under
• 10:30
5k open
The
number of slots left for a certain job is shown in parentheses. The slots will
be filled on a first come, first serve basis so let me know BY E-MAIL what job
you'd like to do.
Registration - Talia Hoopes, Sarah Tully, Maddie Moran
Provide assistance at the registration table
– helping people sign in, providing numbers, handing out race bags, etc.
Need to arrive at 8 AM; done by 10:20
Need to arrive at 8 AM; done by 10:20
Parking - Allie Kunen, Emily Pineault, Sophie Mishara, Coach Lehmann
Provide
assistance in the parking lot. If the main lot fills you can park cars in
the pool lot. And if that lot fills you can park cars in the basketball
court lot and in the grass along the road.
Arrive at 7:30, done by 9:30.
Sweep Jett Chan, Trevor Chase, Dan Pachter
Follow
behind the last participant on the course for each race – make sure no one is
left behind or gets lost. Arrive at least 30 minutes before the start time
of the race you’re sweeping.
Course Marshals (3):
Must
arrive by 9 AM, done at 11.
Course Marshal #1 - Rachel Lorenc
You will
be stationed at the starting line of the high school course.
3K RACES
For the
3k races, you will be stationed near the starting line of your course.
The runners will start close by and run directly across the practice field
toward the goal posts.
When the
runners return, they will run past the starting line and proceed through the
gate and onto the track. Direct the runners through the gate.
5K RACE
The race
starts at the goal posts on the practice field and proceeds across the field
and up the hill in the same direction as your course.
When the
runners come back they will come down the hill beside the baseball diamond just
like your course. But they do not finish where your course
finishes. They continue through the gate and onto the track. Direct
the runners through the gate.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #2 - David Ahearne
You will
be stationed at the back of the practice field, just before the course enters
the trees behind the scoreboard.
3K RACES
The
runners start near the start of your course, but they run in the opposite
direction. They run directly toward the goal posts on the practice
field.
When the
runners come by direct them to continue onto the trail that goes behind the
scoreboard.
When the
runners return, direct them back toward the starting line. They will run
past the starting line and onto the track.
5K RACE
The race
starts at the goal posts on the practice field and proceeds across the field
and up the hill in the same direction as your course.
When the
runners come by direct them to continue onto the trail that goes behind the
scoreboard. The runners return on the same trail and run the
perimeter of the practice field in reverse.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #3 - Devin Comettant
You will
be stationed at the end of the trail behind the stadium where it meets the JV
soccer field.
3K RACES
Direct
the runners to turn left and run along the edge of the soccer
field toward the gate behind the tennis courts. On their return, the
runners follow the same path in the opposite direction. Direct the
runners to turn right back onto the trail behind the stadium.
5K RACES
Direct
the runners to turn right and run the perimeter of the soccer
field. On their return, the runners follow the same path in the opposite
direction. Direct the runners to turn left back onto the trail behind the
stadium.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #4 - Andy Wang
You
will be stationed on the gravel road below Bennett Field, where the high school
course turns left. You will provide one mile split times for the 5k race,
so you need a watch.
3K RACES
Direct
the runners to go straight up the hill. You will not provide
times for the 3k races. When the runners return, direct them on down the
hill.
5K RACES
The one
mile mark of the 5k race is just after the left turn below Bennett Field.
A sign will to indicate where the one mile mark is.
Provide
split times loudly and clearly as the runners pass. You need to watch for
the start of the 5k race to start your watch. If you stand near the
starting line of your high school course, you will be able to see and hear the
start. Then you can jog back to your station.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #5
You will
be stationed at the top of the gravel road where your high school course takes
a hard left as you come down off the aqueduct to run along the top of the sand
pits.
3K RACES
Unlike
your high school course, the 3k course comes up the gravel road and
turns right to run along the top of the sand pits. Direct the runners to
turn right.
5K RACES
As with
your high school course, the 5k course comes down off the aqueduct and takes a
hard left to run along the top of the sand pits. Direct the runners to
turn left here.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #6
You will
be stationed on the gravel road in the sand pits. You will provide one
mile split times for the 3k races, so you need a watch.
3K RACES
The one
mile mark of the 3k races is on the gravel road in the sand pits. A sign
will indicate where the one mile mark is.
Provide
split times loudly and clearly as the runners pass. You need to watch for
the start of the 3k race to start your watch. If you stand near the
starting line of your high school course, you will be able to see and hear the
start. Then you can jog back to your station.
5K RACES
Direct
the runners to continue up the gravel road.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #7
You will
be stationed close to the beginning of the gravel road that goes up to the sand
pits. You will provide two mile split times for the 5k race, so you
need a watch.
3K RACES
Direct
the runners to continue up onto the gravel road.
5K RACES
The two
mile mark of the 5k races is on the paved road just before it turns to
gravel. A sign will indicate where the two mile mark is.
Provide
split times loudly and clearly as the runners pass. You need to watch for
the start of the 5k race to start your watch. If you stand near the
starting line of your high school course, you will be able to see and hear the
start. Then you can jog back to your station.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Course Marshal #8 - Abby McCarthy
You will
be stationed behind the tennis courts. As the runners return from their
loop through the sand pits they will take different routes around the JV soccer
field.
3K RACES
Like
your high school course, the 3k course goes down the right side of the JV
soccer field. Make sure that the runners stay to the right.
5K RACES
Unlike
your high school course, the 5k course goes to the left around the perimeter of
the JV soccer field. Make sure the runners stay to the left.
Be
encouraging to the runners!
Note:
There are three races, two youth 3k races and one open 5k race. The 3k
races start at 9:30am and 10:00am. The open 5k race starts at 10:30am.
Water Stop (1 - Lauren McNamara, Alex Zhu, Zhenyang Luo, Vincent Pak)
You will
be stationed at the table behind the tennis courts.
Have a
lot of cups already filled before the runners start coming
by.
Spread
out so runners can access water easily.
Clean up
cups and fill new water cups before runners return for 2nd pass
Be
encouraging to the runners!
Arrive
by 9 AM, done at 11.
Finish Chute (2 - Addison Kay, Henry Stafford)
We need
to have four people helping people move through the finish chute; two people on
each side of the chute. Encourage the runners to keep moving
through the chute.
Arrive
by 9:15 AM, done at 11:30
Finish Line (2 - Emma Kiefer, Taylor DeRubeis)
We need
to have two sets of people recording the numbers of the runners as they
finish. Position yourselves at the end of the chute. One person
calls out the numbers of the runners and the other person records the numbers.
Arrive
by 9:15 AM, done at 11:30
Photographer - Shaelee Comettant
Take
lots of pictures of the runners, especially during the races.
Also take
pictures of the sponsors.
Need to
bring a camera.
Arrive
by 9, done by noon.
Field House Assistant (3)
Direct
athletes to the bathrooms
Notify
race director if more toilet paper is needed or of any issues
Arrive
by 8:30, done by 11.
Course Cleanup (6)
After
the races are over, go around the course to pick up flags, signs and
cones. Also help with cleaning up the registration area.
Arrive
by 10, leave around noon.
Finish Line Water Lori Cheris, Logan Dawson, Thomas Daley, Yaniv Goren
Fill
cups with water
Hand out
juice boxes
Keep
finish line area clean of debris
Arrive
by 9, done by 11:30.
Sunday, October 4, 2015
Week 6 Training Plan: 10/5-10/11
This week we continue with the pattern established last week of harder efforts on Monday, Wednesday, and Friday. This time around Wednesday should be a meet instead of a postponement. A reminder that this week’s meet site has been chanced from Concord Carlisle to Weston. Finally, this is the first of many notifications regarding this Sunday’s Wayland XC Festival, which is an open race for runners of all ages who pay an entry fee to race on a modified version of our course. This meet is our team’s fundraiser and has paid for things like post-race chocolate milk, watches, other equipment, and transportation costs. Putting on this event requires volunteers, most of whom come from the WHS cross country teams. Stay tuned for more information on the different assignments that are available.
• Monday 10/5 - 15 minute warmup, followed by the return of hill loops, 10 minute cool down. This time we’ll do 3-4 repeats total. The repeats can be either 1 or 2 laps. Thus, the total number of laps completed for the entire workout will be between 4 and 8. Examples of how the workout can be broken down include:
• 4x 1 lap
• 4x 2 laps
• 1 lap, 2 laps, 1 lap, 2 laps
• 1 lap, 2 laps, 1 lap
Each repeat should start at an intensity level of 8, with the climb up the aqueduct pushing you up to at least 9. Upon reaching the top of the aqueduct the idea is get back to a level of 8. The recovery interval between repeats is 2/3 of the time it took to run the previous repeat.
• Tuesday 10/6 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.
• Wednesday 10/7 - Dual Meet #2 at Weston. This meet will include Concord Carlisle and is contested in a double dual format. More info on this meet in a forthcoming post.
• Thursday 10/8 - 45-60 minutes at a low to moderate intensity (3-5) followed by the core circuit. Site of this run TBA, but likely to be on the Weston aqueduct to Getchell Trail in Framingham.
• Friday 10/9 - 10-15 minute warmup, cut down repeats, 10-15 minute cool down. The repeats will start longer and get shorter. Options include 9-7-5-3-1 minutes or 8-6-4-2-1 minutes. The recovery interval is half the time of the previous repeat. Ideally this workout should start at about a 75% effort and wrap up at faster than race pace for that final minute.
• Saturday 10/10 - 50-80 minutes at a low to moderate intensity (3-5). There will be an optional practice at Lincoln at 9 AM for those interested.
• Sunday 10/11 - off. Today is the day for the Wayland XC Festival, see you there!
• Monday 10/5 - 15 minute warmup, followed by the return of hill loops, 10 minute cool down. This time we’ll do 3-4 repeats total. The repeats can be either 1 or 2 laps. Thus, the total number of laps completed for the entire workout will be between 4 and 8. Examples of how the workout can be broken down include:
• 4x 1 lap
• 4x 2 laps
• 1 lap, 2 laps, 1 lap, 2 laps
• 1 lap, 2 laps, 1 lap
Each repeat should start at an intensity level of 8, with the climb up the aqueduct pushing you up to at least 9. Upon reaching the top of the aqueduct the idea is get back to a level of 8. The recovery interval between repeats is 2/3 of the time it took to run the previous repeat.
• Tuesday 10/6 - hill drills followed by 30-45 minutes at a low to moderate intensity (3-5), with 4x100m at race pace.
• Wednesday 10/7 - Dual Meet #2 at Weston. This meet will include Concord Carlisle and is contested in a double dual format. More info on this meet in a forthcoming post.
• Thursday 10/8 - 45-60 minutes at a low to moderate intensity (3-5) followed by the core circuit. Site of this run TBA, but likely to be on the Weston aqueduct to Getchell Trail in Framingham.
• Friday 10/9 - 10-15 minute warmup, cut down repeats, 10-15 minute cool down. The repeats will start longer and get shorter. Options include 9-7-5-3-1 minutes or 8-6-4-2-1 minutes. The recovery interval is half the time of the previous repeat. Ideally this workout should start at about a 75% effort and wrap up at faster than race pace for that final minute.
• Saturday 10/10 - 50-80 minutes at a low to moderate intensity (3-5). There will be an optional practice at Lincoln at 9 AM for those interested.
• Sunday 10/11 - off. Today is the day for the Wayland XC Festival, see you there!
Friday, October 2, 2015
Saturday practice 10/3
Saturday's optional practice will take place at the Assabet River National Wildlife Refuge in Sudbury. We'll meet at the visitor center at 9 AM for those interested and able to go. The address of the refuge is 680 Hudson Road in Sudbury. There's a sign at the edge of Hudson road marking the main entrance to the refuge; from there, the visitor center is a bit over a half mile down Winterberry Way.
The area has miles of mostly flat, smooth trails like these (without the snow):
The area has miles of mostly flat, smooth trails like these (without the snow):
Thursday, October 1, 2015
Upcoming volunteer opportunities
Two volunteer opportunities have come up that I wanted to let you know about:
First is the upcoming Wayland Boosters telethon. I received this note recently from them:
We would like to hold the telethon again, on the evenings of October 6th, 13th and 20th, starting at 6 pm, in the school offices. We are asking you, along with your team captains, to organize 3 or 4 athletes from your team to attend one of the telethons to make phone calls. Letters were sent to Wayland families in early September asking for donations to the Boosters. The athletes will be calling the parents of other student athletes to follow up on the letters, mention the projects we are hoping to fund (the second bus, new scoreboard, and other needs your team may have) and ask for a donation. There will be a script provided for prompting the athlete callers. The students can use school phones or their own phones. Food and drinks will be provided. We will be ending by 7:30 each evening.
If you could please let us know the availability of your team’s athletes for participation in this telethon we would greatly appreciate it! Please help us to help you have a successful season!!
If you're interested please let me know which date you'd prefer so I can let them know.
Second is Pam's Run which is a local road race held at the Claypit Hill School on October 18th. Yesterday I got this note from the race director:
I basically need volunteers to direct runners, hand out water and cheer for runners along the course. The time frame is 8:30 to 11:30 am on October 18th at Claypit Hill Elementary School. If any of your runners are interested in volunteering, they can sign up through the Pam's Run website by clicking on the "Volunteer" button: http://pamsrun.com/
Last year we had multiple team members helping out at this race, and we'd like to see that happen again. When you sign up let them know that you're a member of the WHS cross country team.
First is the upcoming Wayland Boosters telethon. I received this note recently from them:
We would like to hold the telethon again, on the evenings of October 6th, 13th and 20th, starting at 6 pm, in the school offices. We are asking you, along with your team captains, to organize 3 or 4 athletes from your team to attend one of the telethons to make phone calls. Letters were sent to Wayland families in early September asking for donations to the Boosters. The athletes will be calling the parents of other student athletes to follow up on the letters, mention the projects we are hoping to fund (the second bus, new scoreboard, and other needs your team may have) and ask for a donation. There will be a script provided for prompting the athlete callers. The students can use school phones or their own phones. Food and drinks will be provided. We will be ending by 7:30 each evening.
If you could please let us know the availability of your team’s athletes for participation in this telethon we would greatly appreciate it! Please help us to help you have a successful season!!
If you're interested please let me know which date you'd prefer so I can let them know.
Second is Pam's Run which is a local road race held at the Claypit Hill School on October 18th. Yesterday I got this note from the race director:
I basically need volunteers to direct runners, hand out water and cheer for runners along the course. The time frame is 8:30 to 11:30 am on October 18th at Claypit Hill Elementary School. If any of your runners are interested in volunteering, they can sign up through the Pam's Run website by clicking on the "Volunteer" button: http://pamsrun.com/
Last year we had multiple team members helping out at this race, and we'd like to see that happen again. When you sign up let them know that you're a member of the WHS cross country team.
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