Results
Wayland was well represented to say the least at yesterday's All State Championship held at the Gardner Municipal Golf Course. The course in Gardner is the antithesis of a "track meet on grass" that characterizes many of the courses in this area. With relentless changes in slope and direction it's quite a challenge to establish and maintain a good rhythm. It's a layout that requires unwavering focus and the discretion not to start out too quickly. I was told by a coaching colleague from the DCL that there were people in the top 20 of the girls Division 1 (large schools) race who took a walking break at around the two mile mark. This is unthinkable for a competition at this level, and an indication of just how unforgiving the course can be.
In the boys Division 2 (small schools) race, Graham Macklin worked his way up steadily through the field to finish 35th overall. His race was a model of consistent effort and determination. The last time he competed in the All State meet in 2014 he finished 57th. Prior to that no male runner from Wayland had qualified for this level of competition since 2010.
In the girls Division 2 race Sarah Tully ran masterfully, working her way up through the field from somewhere around 30th place in the first couple minutes, to the top 12 at the mile mark, then the top eight about halfway through, and finally as far up as second in the final mile. She held on for third place in the end, defeating the runners that finished ahead of her last weekend at the EMass Division 4 meet. Combining the results of the D1 and D2 races, Sarah had the fifth fastest time of the day overall. In the past four years, Sarah has finished 15th, 12th, 5th and now 3rd at this meet. She is the only member of the Class of 2017 in Massachusetts to finish in the top 15 at the All State meet all four years of her high school career. In addition she is the only member of the Class of 2017 from Eastern Massachusetts to finish in the top five at the EMass Divisional Championship four years in a row. To say this is a remarkable record of consistent excellence is an understatement.
Sunday, November 20, 2016
Monday, November 14, 2016
Post-season Awards Night and Varsity Lists
This Thursday athletes and parents are invited to our final get-together of the season. The evening begins with the Boosters fall sports awards ceremony at 6 PM in the auditorium. This includes all the fall teams and there will be a slideshow. This first part of the evening lasts an hour and while attendance isn't mandatory everyone is welcome.
After the other teams clear out of the auditorium the space is ours at 7 PM for the remainder of the evening for a cross country specific ceremony. We'll recognize the recipients of team-specific awards including Most Improved, Rookie of the Year, and MVP. Varsity letters/pins will be distributed as well as JV certificates. Plus we'll be having a dagashi blowout (yes, you read that correctly) as well as giving out chocolate milk to whomever wants it (there was some left over at the end of the season). All are invited to attend and we hope to see you there! If all goes to plan we should be done by around 8 PM.
While on the subject of recognition, the athletes listed below have earned varsity status for this season. An explanation of what it takes to make varsity in what is a no-cut sport can be found on page 3 of the team FAQ, which is under the "Useful Links" sidebar to the right of this page. If you're reading this on your phone, tap on "view web version" to see the sidebars.
Girls
Julia de los Reyes
Agatha Freedberg
McKenna Kelemanik
Ab McCarthy
Lauren McNamara
Sarah Tully
Meghan Walsh
Boys
David Ahearne
Jett Chan
Trevor Chase
Jack Dussault
Addison Kay
Zhenyang Luo
Graham Macklin
Ujan Talukdar
After the other teams clear out of the auditorium the space is ours at 7 PM for the remainder of the evening for a cross country specific ceremony. We'll recognize the recipients of team-specific awards including Most Improved, Rookie of the Year, and MVP. Varsity letters/pins will be distributed as well as JV certificates. Plus we'll be having a dagashi blowout (yes, you read that correctly) as well as giving out chocolate milk to whomever wants it (there was some left over at the end of the season). All are invited to attend and we hope to see you there! If all goes to plan we should be done by around 8 PM.
While on the subject of recognition, the athletes listed below have earned varsity status for this season. An explanation of what it takes to make varsity in what is a no-cut sport can be found on page 3 of the team FAQ, which is under the "Useful Links" sidebar to the right of this page. If you're reading this on your phone, tap on "view web version" to see the sidebars.
Girls
Julia de los Reyes
Agatha Freedberg
McKenna Kelemanik
Ab McCarthy
Lauren McNamara
Sarah Tully
Meghan Walsh
Boys
David Ahearne
Jett Chan
Trevor Chase
Jack Dussault
Addison Kay
Zhenyang Luo
Graham Macklin
Ujan Talukdar
Sunday, November 13, 2016
MIAA EMass Division 4 Results and Booster volunteer request
Yesterday's meet at Wrentham Developmental Center yielded many positive results across the board, on what is the last time this season that the boys and girls will have a scoring team. The boys improved their standing from 14th a year ago to 12th this year. The girls matched their 18th place finish from a year ago despite losing three of last year's top five finishers.
On an individual level, both Graham Macklin and Sarah Tully qualified as individual "wild cards" for next week's All-State Meet to be held at the Gardner Municipal Golf Course. This meet is the best of the best and making the cut is no mean feat. This will be Graham's second trip to All-States; prior to his qualification in 2014 no male runner from WHS had made it since 2010. In punching her ticket to Gardner Sarah completed four years of finishing among the top five overall at the Division 4 meet. This is something that no other athlete, male or female, has done over the past four years in Division 4.
Girls overall results
Boys overall results
splits
In addition, I received the following note from the Wayland Boosters:
We need 5-6 members of your team to come to the school for one hour.
If you're interested in volunteering (and getting free food) please let me know by noon Monday.
On an individual level, both Graham Macklin and Sarah Tully qualified as individual "wild cards" for next week's All-State Meet to be held at the Gardner Municipal Golf Course. This meet is the best of the best and making the cut is no mean feat. This will be Graham's second trip to All-States; prior to his qualification in 2014 no male runner from WHS had made it since 2010. In punching her ticket to Gardner Sarah completed four years of finishing among the top five overall at the Division 4 meet. This is something that no other athlete, male or female, has done over the past four years in Division 4.
Girls overall results
Boys overall results
splits
In addition, I received the following note from the Wayland Boosters:
Wayland Boosters exists to help our student-athletes, but once a year we need to ask our student-athletes for help!
We need 5-6 members of your team to come to the school for one hour.
During
this hour each player will receive a list of families who have athletes
in our program. We need you to call each family (about 10 per player –
less if we can get more volunteers) and remind them about our annual
Boosters appeal.
We
will have a script that you can follow, making the call easier for
you. We can supply a phone if the player is uncomfortable with using
their own. Food will be provided! And, we will be SO grateful for the
help!
We are meeting on 2 nights this week:
Monday, November 14th from 5:00-6:00pm and Tues
If you're interested in volunteering (and getting free food) please let me know by noon Monday.
Friday, November 11, 2016
MIAA Division 4 Championship - 11/12/16
Meet Site:
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:10
Please arrive a few minutes early so we can get on the road in good time.
Race Schedule and Entries:
Girls race 9 AM
Boys race 10:30
awards 11:30
Meet Information:
• Weather forecast: Temperatures in the high 30s to low 40s with winds from the WNW at 10 mph. Dress appropriately including layers to wear when you're either waiting for your race or after having completed your cooldown.
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them. Warmups will be placed in a bag which will be brought to the tent. Two volunteers from the boys team will take the girls' warmup clothes back to the tent; two volunteers from the girls team will return the favor for the boys team.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT 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.
• The meet staff has asked that no one do their warmup or cool down among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cool down on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass.
• Medals will be awarded to the top 15 finishers.
What to Bring:
• Uniform, including both jersey and team-issued shorts
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race. Also, bring clothes to change into if you're returning your uniform after this meet.
• Water bottle (filled)
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Folding chair
• Blanket
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS around 1 PM.
• Dogs aren't allowed on or near the course, best to leave them home.
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:10
Please arrive a few minutes early so we can get on the road in good time.
Race Schedule and Entries:
Girls race 9 AM
Boys race 10:30
awards 11:30
Meet Information:
• Weather forecast: Temperatures in the high 30s to low 40s with winds from the WNW at 10 mph. Dress appropriately including layers to wear when you're either waiting for your race or after having completed your cooldown.
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them. Warmups will be placed in a bag which will be brought to the tent. Two volunteers from the boys team will take the girls' warmup clothes back to the tent; two volunteers from the girls team will return the favor for the boys team.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT 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.
• The meet staff has asked that no one do their warmup or cool down among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cool down on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass.
• Medals will be awarded to the top 15 finishers.
What to Bring:
• Uniform, including both jersey and team-issued shorts
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race. Also, bring clothes to change into if you're returning your uniform after this meet.
• Water bottle (filled)
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Folding chair
• Blanket
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS around 1 PM.
• Dogs aren't allowed on or near the course, best to leave them home.
Sunday, November 6, 2016
Week 11 Training Plan - 11/7-11/13
The focus of this week is the focus of your entire season--i.e. Saturday's MIAA Division 4 Championship. There's one workout of substance for you to do which is on Monday, the rest is sharpening. Please note that there's no organized practice on Thursday, you're expected to do that workout on your own. On Friday, we'll be meeting for a final fairly short practice at 8:30 AM. This is because the girls are the first race of the day Saturday morning, at 9 AM.
Mon 11/7 - 10 minute warmup, 3x2 laps of the practice field loop with 3.5 to 4 minute recoveries. The first lap should be at tempo pace; the first half of the second lap should be around race pace; the rest of the way should be something faster. After the third repeat, 5 minutes of easy jogging then 4x100m on the turf field at 90% effort with a jog back recovery. 10 minute cool down.
Tue 11/8 - Resistance training in the fitness center followed by 30-40 minutes at a low to moderate intensity.
Wed 11/09 - hill drills followed by 40-50 minutes at a moderate intensity. 5-6 pulses of 8-10 seconds at faster than race pace in the second half of the run. Site of this run TBA.
Thu 11/10 - 20 minutes at a low to moderate intensity followed by 5 sets of 30 seconds hard (race pace) alternating with 30 seconds "float" at a fresh intensity (not jog). Finish off with 10 minutes of easy jogging. This workout is on your own, and you'll need a watch with a stopwatch function to do it. Get one at practice on Wednesday if need be.
Fri 11/11 - 25 minutes at a moderate intensity. 5x100 meters at race pace in the last five minutes of the run. Today's practice will be at 8:30 AM. There's no school today in observance of Veteran's Day.
Sat 11/12 - MIAA EMass Division 4 Championship. More info forthcoming in a subsequent post, but it's worth noting here that the girls will be racing at 9:00 and the boys at 10:30.
Sun 11/13 - off
Mon 11/7 - 10 minute warmup, 3x2 laps of the practice field loop with 3.5 to 4 minute recoveries. The first lap should be at tempo pace; the first half of the second lap should be around race pace; the rest of the way should be something faster. After the third repeat, 5 minutes of easy jogging then 4x100m on the turf field at 90% effort with a jog back recovery. 10 minute cool down.
Tue 11/8 - Resistance training in the fitness center followed by 30-40 minutes at a low to moderate intensity.
Wed 11/09 - hill drills followed by 40-50 minutes at a moderate intensity. 5-6 pulses of 8-10 seconds at faster than race pace in the second half of the run. Site of this run TBA.
Thu 11/10 - 20 minutes at a low to moderate intensity followed by 5 sets of 30 seconds hard (race pace) alternating with 30 seconds "float" at a fresh intensity (not jog). Finish off with 10 minutes of easy jogging. This workout is on your own, and you'll need a watch with a stopwatch function to do it. Get one at practice on Wednesday if need be.
Fri 11/11 - 25 minutes at a moderate intensity. 5x100 meters at race pace in the last five minutes of the run. Today's practice will be at 8:30 AM. There's no school today in observance of Veteran's Day.
Sat 11/12 - MIAA EMass Division 4 Championship. More info forthcoming in a subsequent post, but it's worth noting here that the girls will be racing at 9:00 and the boys at 10:30.
Sun 11/13 - off
Frank Mooney Invitational Results
9th grade boys
9th grade girls
10 grade boys
11th/12th grade boys
splits
Fast racing on a good morning for it, with some impressive improvements from people who have run on this course before. Congratulations to McKenna Kelemanik for finishing 3rd in the 9th grade girls race. The all-time list for performances at Wrentham Developmental Center by Wayland athletes since the current courses were established in 2010 has been updated as well.
9th grade girls
10 grade boys
11th/12th grade boys
splits
Fast racing on a good morning for it, with some impressive improvements from people who have run on this course before. Congratulations to McKenna Kelemanik for finishing 3rd in the 9th grade girls race. The all-time list for performances at Wrentham Developmental Center by Wayland athletes since the current courses were established in 2010 has been updated as well.
Thursday, November 3, 2016
MSTCA Frank Mooney Invitational - 11/5/16
Meet Site:
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:30
Race Schedule and Entries:
9:30am DIV 2 10th Grade Boys Race - Dines, Matta, Puckett, Stafford
9:56am DIV 2 10th Grade Girls Race
10:18am DIV 2 9th Grade Boys Race - Nagalingam
10:33am DIV 2 9th Grade Girls Race- Kelemanik
10:50am DIV 2 11th/12th grade Boys Race - Daley, Dawson, Reese, Zhu
Meet Information:
• Weather forecast: Clear, temperatures in the high 30s to low 40s with light winds about 5 mph from the WSW. While the forecast is for very little wind, the temperature will be on the chilly side. Note, this is good weather for running fast assuming you warm up thoroughly!
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them.
• Remember to give your uniform to one of the coaches before heading home after the meet ends/when we return to WHS.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT 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.
• The meet staff has asked that no one do their warmup or cooldown among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass. The 9th grade race ends after the second lap (3k versus 5k). 10th grade race and 11th/12th grade race use the full three lap course.
• Medals will be given to the top 50 finishers.
• A canned food drive is held in conjunction with this meet, if you're coming please remember to bring a non-perishable food item with you. I'll collect all items and turn them in at registration.
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race. A pair of running gloves would be good to have for the race.
• Water bottle
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Folding chair
• Blanket to lie on under the tent
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 1 PM at the latest.
• Dogs aren't allowed on or near the course.
• Grills, open fires and drones are also prohibited.
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:30
Race Schedule and Entries:
9:30am DIV 2 10th Grade Boys Race - Dines, Matta, Puckett, Stafford
9:56am DIV 2 10th Grade Girls Race
10:18am DIV 2 9th Grade Boys Race - Nagalingam
10:33am DIV 2 9th Grade Girls Race- Kelemanik
10:50am DIV 2 11th/12th grade Boys Race - Daley, Dawson, Reese, Zhu
Meet Information:
• Weather forecast: Clear, temperatures in the high 30s to low 40s with light winds about 5 mph from the WSW. While the forecast is for very little wind, the temperature will be on the chilly side. Note, this is good weather for running fast assuming you warm up thoroughly!
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them.
• Remember to give your uniform to one of the coaches before heading home after the meet ends/when we return to WHS.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT 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.
• The meet staff has asked that no one do their warmup or cooldown among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass. The 9th grade race ends after the second lap (3k versus 5k). 10th grade race and 11th/12th grade race use the full three lap course.
• Medals will be given to the top 50 finishers.
• A canned food drive is held in conjunction with this meet, if you're coming please remember to bring a non-perishable food item with you. I'll collect all items and turn them in at registration.
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race. A pair of running gloves would be good to have for the race.
• Water bottle
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Folding chair
• Blanket to lie on under the tent
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 1 PM at the latest.
• Dogs aren't allowed on or near the course.
• Grills, open fires and drones are also prohibited.
Sunday, October 30, 2016
Week 10 Training Plan - 10/31-11/6
This week we continue with championship season. Starting on Wednesday there will be two distinct workouts, one for the people who are racing this weekend at the Frank Mooney Invitational. This will be "Group A" in the plan below. Meanwhile, the top seven boys and top six girls will be taking the weekend off from racing and focusing on the MIAA Division 4 Eastern Mass. Championship race on November 12th. These will be "Group B" in the plan below. If you don't know which group applies to you, get in touch with me ASAP.
Mon 10/31 - 10-15 minute warmup jog, 10-12 minute tempo run, hill repeats, 10-12 minute tempo run, 10 minute cooldown. Today's workout will center on the Weston aqueduct east of Old Connecticut Path. The tempo segments will start on OCP and head north to Herland before taking a right on to the aqueduct and ending at the pumphouse (large stone building at the top of the hill). From there, 3-4 minutes recovery before doing 4-6 repeats of the hill that leads from the sidewalk along OCP up to the pumphouse. Another 3-4 minutes recovery after the final hill repeat, and then repeat the initial tempo segment. Please note, before warming up today, the tent and side flaps need to be taken out and unfolded so they can dry out from Friday. The tent need not be raised to full height; the side flaps wll need to be held down with something to keep them from blowing away. At the end of practice we'll put the tent and flaps away.
Tue 11/1 - Resistance training in the fitness center (sets of 10-8-6 reps) followed by 30-45 minutes at a low to moderate intensity. In the second half of the run, mix in 4-6 short pulses of 8-10 seconds at a faster than race pace speed.
Wed 11/2 -
Group A: hill drills followed by 25 minutes at a low to moderate intensity then 4 laps (1600m) of "ins and outs" on the track; this means run the straightaways at race pace and "float" the curves at a fresh (not slow jog) speed.
Group B: hill drills followed by 50-65 minutes starting out easy and progressing to a moderately hard intensity (fresh to good) for the last 10-15 minutes. Site for this run TBA.
Thu 11/3 -
Group A: 40-50 minutes starting out easy and progressing to a moderately hard intensity (fresh to good) for the last 10 minutes.
Group B: 15 minute warmup, sandpit loop repeats at race pace with equal time recovery, 15 minute cooldown. The number of reps will be depend on the person and on how long the loop actually is (I need to measure it still).
Fri 11/4 -
Group A: 25 minutes at a low to moderate intensity, with the last five minutes being 4-5 runs of 100 meters at race pace with 100 meter jog recoveries.
Group B: Resistance training in the fitness center (3 sets of 5 reps after a warmup set of 10-12) followed by 30-45 minutes at a low to moderate intensity.
Sat 11/5 -
Group A: Frank Mooney Invite at Wrentham Developmental Center. The bus leaves at 7:30. More information will be forthcoming, don't forget your warmup and cooldown today.
Group B - 50-70 minutes easy, progressing slightly over the last 15 minutes of the run.
Sun 11/6 - off
Mon 10/31 - 10-15 minute warmup jog, 10-12 minute tempo run, hill repeats, 10-12 minute tempo run, 10 minute cooldown. Today's workout will center on the Weston aqueduct east of Old Connecticut Path. The tempo segments will start on OCP and head north to Herland before taking a right on to the aqueduct and ending at the pumphouse (large stone building at the top of the hill). From there, 3-4 minutes recovery before doing 4-6 repeats of the hill that leads from the sidewalk along OCP up to the pumphouse. Another 3-4 minutes recovery after the final hill repeat, and then repeat the initial tempo segment. Please note, before warming up today, the tent and side flaps need to be taken out and unfolded so they can dry out from Friday. The tent need not be raised to full height; the side flaps wll need to be held down with something to keep them from blowing away. At the end of practice we'll put the tent and flaps away.
Tue 11/1 - Resistance training in the fitness center (sets of 10-8-6 reps) followed by 30-45 minutes at a low to moderate intensity. In the second half of the run, mix in 4-6 short pulses of 8-10 seconds at a faster than race pace speed.
Wed 11/2 -
Group A: hill drills followed by 25 minutes at a low to moderate intensity then 4 laps (1600m) of "ins and outs" on the track; this means run the straightaways at race pace and "float" the curves at a fresh (not slow jog) speed.
Group B: hill drills followed by 50-65 minutes starting out easy and progressing to a moderately hard intensity (fresh to good) for the last 10-15 minutes. Site for this run TBA.
Thu 11/3 -
Group A: 40-50 minutes starting out easy and progressing to a moderately hard intensity (fresh to good) for the last 10 minutes.
Group B: 15 minute warmup, sandpit loop repeats at race pace with equal time recovery, 15 minute cooldown. The number of reps will be depend on the person and on how long the loop actually is (I need to measure it still).
Fri 11/4 -
Group A: 25 minutes at a low to moderate intensity, with the last five minutes being 4-5 runs of 100 meters at race pace with 100 meter jog recoveries.
Group B: Resistance training in the fitness center (3 sets of 5 reps after a warmup set of 10-12) followed by 30-45 minutes at a low to moderate intensity.
Sat 11/5 -
Group A: Frank Mooney Invite at Wrentham Developmental Center. The bus leaves at 7:30. More information will be forthcoming, don't forget your warmup and cooldown today.
Group B - 50-70 minutes easy, progressing slightly over the last 15 minutes of the run.
Sun 11/6 - off
DCL Championship meet results
Results
Splits
Solid racing in wet and windy conditions. Special recognition to the medal winners today: McKenna Kelemanik who won the 9th grade race in convincing fashion, Sarah Tully who finished third in the girls varsity race and Graham Macklin who was 9th in the boys varsity. On the team front the girls varsity squad was able to finish in front of Waltham without McKenna in the race; the boys finished ahead of Waltham as well as Boston Latin.
Splits
Solid racing in wet and windy conditions. Special recognition to the medal winners today: McKenna Kelemanik who won the 9th grade race in convincing fashion, Sarah Tully who finished third in the girls varsity race and Graham Macklin who was 9th in the boys varsity. On the team front the girls varsity squad was able to finish in front of Waltham without McKenna in the race; the boys finished ahead of Waltham as well as Boston Latin.
Thursday, October 27, 2016
DCL Championship Meet - 10/28/16
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 Boys - Daley, Dawson, Dines, Goren, Kunen, Matta, McGonagle, Pak, Puckett, Reese, Stafford, Talukdar
2:30 PM Varsity Girls - de los Reyes, McCarthy, McNamara, Tully, Walsh
3:00 PM 9th Grade Girls and Boys 3K- Kelemanik, Nagalingam
3:35 PM Varsity Boys - Ahearne, Chan, Chase, Dussault, Kay, Luo, Macklin
4:00 PM JV Girls - Comettant, Freedberg
4:30 PM Award Presentation
Meet Information:
• Weather forecast (IMPORTANT): temperatures in the high 40s to low 50s with 20-25 mph WNW winds. 40-50% chance of rain showers. The wind will have some bite to it. Dress warmly!
• All races except for the 9th grade race will be run on the 5k course. The 9th grade race will be run on the 3k course which is the same as the course used at the DCL Relays at the beginning of the season. The 3k course is the first two loops of the 5k without the third loop in the Wilderness.
• 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 this is 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 Festival). 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 Boys - Daley, Dawson, Dines, Goren, Kunen, Matta, McGonagle, Pak, Puckett, Reese, Stafford, Talukdar
2:30 PM Varsity Girls - de los Reyes, McCarthy, McNamara, Tully, Walsh
3:00 PM 9th Grade Girls and Boys 3K- Kelemanik, Nagalingam
3:35 PM Varsity Boys - Ahearne, Chan, Chase, Dussault, Kay, Luo, Macklin
4:00 PM JV Girls - Comettant, Freedberg
4:30 PM Award Presentation
Meet Information:
• Weather forecast (IMPORTANT): temperatures in the high 40s to low 50s with 20-25 mph WNW winds. 40-50% chance of rain showers. The wind will have some bite to it. Dress warmly!
• All races except for the 9th grade race will be run on the 5k course. The 9th grade race will be run on the 3k course which is the same as the course used at the DCL Relays at the beginning of the season. The 3k course is the first two loops of the 5k without the third loop in the Wilderness.
• 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 this is 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 Festival). 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 23, 2016
Week 9 Training Plan - 10/24-10/30
This week championship season begins in earnest, with the DCL Championship meet on Friday. For some, this will be their final meet of the season; others will have one and in some cases two meets beyond this Friday and thus continue with practice. This won't be the last time I mention this, but whenever your season does end, you're responsible for handing in your uniform. I'll be getting in touch with the people whose seasons are ending this Friday; they can return their uniforms to me when we return from the meet and thus avoid any difficulties or headaches.
From a training perspective, things focus down in earnest for everyone as the DCL meet on Friday is definitely a high priority for us. The main workout of the week from a fitness building perspective is on Monday; those that can't make it for that can do it on Tuesday if need be. Wednesday and Thursday are a controlled descent into Friday's meet. Note that an early dismissal from class is required on Friday as the bus will be leaving soon after noontime; more details will be forthcoming, but know that you'll need to make arrangements with your teachers of classes that meet Friday afternoon for any work you'll miss.
Finally, be aware that the long range forecast calls for progressively cooler days, with some windy conditions as well. Dress appropriately for the conditions with layers as needed.
Mon 10/24 - 10-15 minute warmup followed by 3-4 runs of 50 meters or so at race pace. Then, 4-6 sets of 600 meters at tempo pace, 200 meters jog recovery, 200 meters at race pace, 200 meters jog recovery. 10-15 minute cooldown. Your tempo pace can be calculated from the pace and effort chart I've added to the training links sidebar. We'll be doing this workout atop the Weston aqueduct behind the school, where we did a few of the short interval workouts earlier in the season. Every 100 meters along the aqueduct will be marked out over a distance of 600 meters; you'll go back and forth once for each set. Each set begins immediately upon concluding the previous one; the only recoveries are the 200 meter jogs.
Tue 10/25 - Resistance work in the fitness center followed by 30-45 minutes at a low to moderate intensity with 4-6 pulses of 10 seconds or so of faster than race pace running mixed in during the second half of the run. Site of this run TBA. The elliptigos are available to anyone who wants to ride them today.
Wed 10/26 - hill drills followed by 50-70 minutes starting out easy and progressing to a moderate intensity. Throw in 4-6 faster than race pace pulses of 8-10 seconds 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. Elliptigos are again available.
Thu 10/27 - 25-30 minutes at a moderate intensity. The last 5 minutes or so of the run will consist of 4-5 runs of 100 meters at race pace on the practice football field.
Fri 10/28 - DCL Championship meet, Franklin Park. More details forthcoming in a future post. Don't forget your warmup and cooldown.
Sat 10/29 - off
Sun 10/30 - Same as Tuesday for those still competing.
From a training perspective, things focus down in earnest for everyone as the DCL meet on Friday is definitely a high priority for us. The main workout of the week from a fitness building perspective is on Monday; those that can't make it for that can do it on Tuesday if need be. Wednesday and Thursday are a controlled descent into Friday's meet. Note that an early dismissal from class is required on Friday as the bus will be leaving soon after noontime; more details will be forthcoming, but know that you'll need to make arrangements with your teachers of classes that meet Friday afternoon for any work you'll miss.
Finally, be aware that the long range forecast calls for progressively cooler days, with some windy conditions as well. Dress appropriately for the conditions with layers as needed.
Mon 10/24 - 10-15 minute warmup followed by 3-4 runs of 50 meters or so at race pace. Then, 4-6 sets of 600 meters at tempo pace, 200 meters jog recovery, 200 meters at race pace, 200 meters jog recovery. 10-15 minute cooldown. Your tempo pace can be calculated from the pace and effort chart I've added to the training links sidebar. We'll be doing this workout atop the Weston aqueduct behind the school, where we did a few of the short interval workouts earlier in the season. Every 100 meters along the aqueduct will be marked out over a distance of 600 meters; you'll go back and forth once for each set. Each set begins immediately upon concluding the previous one; the only recoveries are the 200 meter jogs.
Tue 10/25 - Resistance work in the fitness center followed by 30-45 minutes at a low to moderate intensity with 4-6 pulses of 10 seconds or so of faster than race pace running mixed in during the second half of the run. Site of this run TBA. The elliptigos are available to anyone who wants to ride them today.
Wed 10/26 - hill drills followed by 50-70 minutes starting out easy and progressing to a moderate intensity. Throw in 4-6 faster than race pace pulses of 8-10 seconds 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. Elliptigos are again available.
Thu 10/27 - 25-30 minutes at a moderate intensity. The last 5 minutes or so of the run will consist of 4-5 runs of 100 meters at race pace on the practice football field.
Fri 10/28 - DCL Championship meet, Franklin Park. More details forthcoming in a future post. Don't forget your warmup and cooldown.
Sat 10/29 - off
Sun 10/30 - Same as Tuesday for those still competing.
Thursday, October 20, 2016
William O'Connor obituary
Why I left practice early yesterday
Coach O'Connor just over two weeks ago at the Frank Kelley Invite
I met him 25 years ago when I was working as a counselor at a summer running camp where he brought his Woburn teams. He impressed me as being dedicated, demanding, caring and also quite funny. He will be missed.
Coach O'Connor just over two weeks ago at the Frank Kelley Invite
I met him 25 years ago when I was working as a counselor at a summer running camp where he brought his Woburn teams. He impressed me as being dedicated, demanding, caring and also quite funny. He will be missed.
Monday, October 17, 2016
Karaoke contest voting
The time has come to vote for the best performances from Saturday night's karaoke contest on the bus ride home from Saturday's Twilight Invitational. If you were there, you won't soon forget it, and you can vote here for the top 3 songs as performed by your teammates. As a refresher, here's what we heard:
• "(I've Had) The Time of my Life" performed by Katelyn and Sarah
• "What's Up" performed by Addison and Tim
• "Guns and Ships" performed by Shaelee
• "Hallelujah" performed by Ab
• "Sweet Caroline" performed by Cory
• "Love on Top" performed by Logan
• "Death of a Bachelor" performed by Shaelee and Julia
Voting closes Wednesday evening and results will be announced Thursday at practice.
• "(I've Had) The Time of my Life" performed by Katelyn and Sarah
• "What's Up" performed by Addison and Tim
• "Guns and Ships" performed by Shaelee
• "Hallelujah" performed by Ab
• "Sweet Caroline" performed by Cory
• "Love on Top" performed by Logan
• "Death of a Bachelor" performed by Shaelee and Julia
Voting closes Wednesday evening and results will be announced Thursday at practice.
Week 8 Training Plan - 10/17-10/23
This week marks the first time since late August that we have a full week of training with no meets on the schedule. This is an important week in terms of putting an edge on your fitness, and involves two workouts--on Monday and Thursday--that are as important as anything we've done this season so far. If missed for whatever reason, they will be made up in some form the next day. We'll also be able to get in two sessions in the fitness center, on Tuesday and Friday.
At this point it's worth going over the remaining meets on the schedule:
• Our next meet on Friday October 28th (DCL Championship) is the last meet of the season that will involve the entire team all competing on the same day.
• The following weekend (November 5th) is an invitational meet at Wrentham Developmental Center. I'll be entering 9th graders and those JV athletes who have a reasonable shot of making the time standards on the Wrentham course. The top seven runners from each team won't race the first weekend of November unless they're 9th graders or unable for whatever reason to be at...
• The MIAA Eastern Mass. Division 4 Championship which is the following weekend, November 12th. This is our state tournament and when we put our top seven varsity athletes on the starting line. The following weekend (November 19th) is the All-State Meet in Gardner; in order to compete there you must qualify from the EMass D4 meet the week before.
the week's schedule:
Mon 10/17 - 10-15 minute job warmup, 200 meter in/out repeats, 10-15 minute cool down. The structure of this workout is the same as last week's 400s, only at a shorter repeat distance. A 200 meter run at race pace is followed immediately by a 200 meter run at a slower pace but not a slow jog, such that the recovery from the faster running isn't a complete recovery. The total amount of repeats will add up to somewhere between 3 and 4 miles for most people.
Tue 10/18 - Resistance work in the fitness center followed by 35-50 minutes at a low to moderate intensity with 4-6 pulses of 10 seconds or so of faster than race pace running mixed in during the second half of the run. We'll be heading out along the Weston aqueduct towards Framingham, if people like they can go on to the Getchell trail from there. The elliptigos are available to anyone who wants to ride them today.
Wed 10/19 - Hill drills followed by 45-65 minutes starting at a low intensity and finishing somewhat faster. Today's run will be an out and back along the Hultman aqueduct heading east towards Weston; we've done this particular route before but if you have any questions let me know. In terms of effort, save something for tomorrow's workout. Like yesterday, the elliptigos will be available for those who want to split the day's training between running and the elliptigo.
Thu 10/20 - 10-15 minute warmup, 2 or 3 runs of the JV course, 10-15 minute cooldown. The workout will be structured as follows:
2 loops: first loop fresh to good effort, second loop good to hard effort
3 loops: first loop fresh, second loop good, third loop good to hard
In between each loop is a 6-7 minute recovery period. Where there's a transition from one effort level to another within a particular loop, this transition will occur at the midpoint of the course. As it happens, the midpoint is when you reach the aqueduct at the top of the hill.
Fri 10/21 - Resistance work in the fitness center followed by 30-40 minutes at a low to moderate intensity with 4 pulses of 10 seconds at faster than race pace mixed in to the second half of the run.
Sat 10/22 - 50-70 minutes. Start out easy today and if you're feeling tired or worn out from this week keep it easy throughout. For those that are interested we'll meet at the Lincoln commuter rail parking lot at 9 AM.
Sun 10/23 - off
At this point it's worth going over the remaining meets on the schedule:
• Our next meet on Friday October 28th (DCL Championship) is the last meet of the season that will involve the entire team all competing on the same day.
• The following weekend (November 5th) is an invitational meet at Wrentham Developmental Center. I'll be entering 9th graders and those JV athletes who have a reasonable shot of making the time standards on the Wrentham course. The top seven runners from each team won't race the first weekend of November unless they're 9th graders or unable for whatever reason to be at...
• The MIAA Eastern Mass. Division 4 Championship which is the following weekend, November 12th. This is our state tournament and when we put our top seven varsity athletes on the starting line. The following weekend (November 19th) is the All-State Meet in Gardner; in order to compete there you must qualify from the EMass D4 meet the week before.
the week's schedule:
Mon 10/17 - 10-15 minute job warmup, 200 meter in/out repeats, 10-15 minute cool down. The structure of this workout is the same as last week's 400s, only at a shorter repeat distance. A 200 meter run at race pace is followed immediately by a 200 meter run at a slower pace but not a slow jog, such that the recovery from the faster running isn't a complete recovery. The total amount of repeats will add up to somewhere between 3 and 4 miles for most people.
Tue 10/18 - Resistance work in the fitness center followed by 35-50 minutes at a low to moderate intensity with 4-6 pulses of 10 seconds or so of faster than race pace running mixed in during the second half of the run. We'll be heading out along the Weston aqueduct towards Framingham, if people like they can go on to the Getchell trail from there. The elliptigos are available to anyone who wants to ride them today.
Wed 10/19 - Hill drills followed by 45-65 minutes starting at a low intensity and finishing somewhat faster. Today's run will be an out and back along the Hultman aqueduct heading east towards Weston; we've done this particular route before but if you have any questions let me know. In terms of effort, save something for tomorrow's workout. Like yesterday, the elliptigos will be available for those who want to split the day's training between running and the elliptigo.
Thu 10/20 - 10-15 minute warmup, 2 or 3 runs of the JV course, 10-15 minute cooldown. The workout will be structured as follows:
2 loops: first loop fresh to good effort, second loop good to hard effort
3 loops: first loop fresh, second loop good, third loop good to hard
In between each loop is a 6-7 minute recovery period. Where there's a transition from one effort level to another within a particular loop, this transition will occur at the midpoint of the course. As it happens, the midpoint is when you reach the aqueduct at the top of the hill.
Fri 10/21 - Resistance work in the fitness center followed by 30-40 minutes at a low to moderate intensity with 4 pulses of 10 seconds at faster than race pace mixed in to the second half of the run.
Sat 10/22 - 50-70 minutes. Start out easy today and if you're feeling tired or worn out from this week keep it easy throughout. For those that are interested we'll meet at the Lincoln commuter rail parking lot at 9 AM.
Sun 10/23 - off
Sunday, October 16, 2016
Twilight Invitational Results
Results by race:
9th grade Girls
10th grade Girls
JV Girls
Varsity Girls
10th grade Boys
JV Boys
Varsity Boys
splits
A long day was well spent at the Barnstable County Fairgrounds by the WHS teams. The layout of the course is such that just about everyone starts out at a breakneck (i.e. unsustainable) pace; I was impressed with the patience displayed up and down our lineup and the ability to move through the field as others around us faltered.
This is a meet with time cutoffs, meaning if you're unable to run under the established time cutoff your name won't show up in the official results. It's worth noting that we had several athletes who had little room for error in attempting to finish under the cutoff time, requiring appropriate execution of a relatively steady pace while surrounded by the alternative. In other words, keeping your wits about you when others are losing theirs. These athletes wound up making the cut and thus showed up in the final results.
Special recognition goes to our two medal winners. McKenna Kelemanik finished third in the 9th grade girls race. Sarah Tully was our other medal winner, also taking third in the Division 2 (small schools) varsity race after spending the first couple minutes of the race behind about 30 people.
9th grade Girls
10th grade Girls
JV Girls
Varsity Girls
10th grade Boys
JV Boys
Varsity Boys
splits
A long day was well spent at the Barnstable County Fairgrounds by the WHS teams. The layout of the course is such that just about everyone starts out at a breakneck (i.e. unsustainable) pace; I was impressed with the patience displayed up and down our lineup and the ability to move through the field as others around us faltered.
This is a meet with time cutoffs, meaning if you're unable to run under the established time cutoff your name won't show up in the official results. It's worth noting that we had several athletes who had little room for error in attempting to finish under the cutoff time, requiring appropriate execution of a relatively steady pace while surrounded by the alternative. In other words, keeping your wits about you when others are losing theirs. These athletes wound up making the cut and thus showed up in the final results.
Special recognition goes to our two medal winners. McKenna Kelemanik finished third in the 9th grade girls race. Sarah Tully was our other medal winner, also taking third in the Division 2 (small schools) varsity race after spending the first couple minutes of the race behind about 30 people.
Thursday, October 13, 2016
MSTCA Bob McIntyre Twilight Invitational - 10/15/16
Meet Site: Barnstable County Fairgrounds, 1220 Nathan Ellis Hwy (rt. 151), East Falmouth, MA 02536
Bus Time: 12:30 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:
3:00 Coed 9th grade B race - none
3:20 9th grade girls 2.1 miles (19 minutes) - Kelemanik
3:40 9th grade boys 2.1 miles - none
4:00 10th grade girls (28 minutes) - de los Reyes, Walsh
4:30 10th grade boys (25 minutes) - Dines, Kunen, Matta, Stafford
4:57 Division 1 JV girls - n/a
5:26 Division 2 JV girls (28 minutes) - Freedberg, McNamara
5:56 Division 1 JV boys - n/a
6:22 Division 2 JV boys (25 minutes) - Daley, Dawson, Puckett, Talukdar, Zhu
6:48 Division 2 Varsity girls (26 minutes) - McCarthy, Tully
7:14 Division 2 Varsity boys (22 minutes) - Ahearne, Chan, Chase, Dussault, Kay, Luo, Macklin
7:36 Division 1 Varsity boys
8:02 Division 1 Varsity girls
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. Their policy not mine.
Meet Information:
• Weather forecast: Temperatures in the high 50s upon arrival, dropping to the low 50s by 6 PM and then to 50 degrees or just below after sunset. Light winds from the NE.
• 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. The path leading up to this barn was paved over the summer; this may affect your shoe choice, so be sure to check it out in advance.
• There will be a karaoke 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)
• 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. This is an important one.
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
• 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 after 8 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.
• Dogs and grills are prohibited. As are drones, so leave those at home.
• The area near and next to the start/finish line area is the best area to watch the race.
Bus Time: 12:30 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:
3:00 Coed 9th grade B race - none
3:20 9th grade girls 2.1 miles (19 minutes) - Kelemanik
3:40 9th grade boys 2.1 miles - none
4:00 10th grade girls (28 minutes) - de los Reyes, Walsh
4:30 10th grade boys (25 minutes) - Dines, Kunen, Matta, Stafford
4:57 Division 1 JV girls - n/a
5:26 Division 2 JV girls (28 minutes) - Freedberg, McNamara
5:56 Division 1 JV boys - n/a
6:22 Division 2 JV boys (25 minutes) - Daley, Dawson, Puckett, Talukdar, Zhu
6:48 Division 2 Varsity girls (26 minutes) - McCarthy, Tully
7:14 Division 2 Varsity boys (22 minutes) - Ahearne, Chan, Chase, Dussault, Kay, Luo, Macklin
7:36 Division 1 Varsity boys
8:02 Division 1 Varsity girls
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. Their policy not mine.
Meet Information:
• Weather forecast: Temperatures in the high 50s upon arrival, dropping to the low 50s by 6 PM and then to 50 degrees or just below after sunset. Light winds from the NE.
• 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. The path leading up to this barn was paved over the summer; this may affect your shoe choice, so be sure to check it out in advance.
• There will be a karaoke 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)
• 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. This is an important one.
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
• 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 after 8 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.
• Dogs and grills are prohibited. As are drones, so leave those at home.
• The area near and next to the start/finish line area is the best area to watch the race.
Sunday, October 9, 2016
Week 7 Training Plan - 10/10-10/16
This is the first week in over a month with no race scheduled on Wednesday. In fact, there's no school on Wednesday, or organized practice. More on that below. With the entire week to lead up to Saturday's meet at Falmouth, we can put more emphasis on the training sessions by making them a bit more substantial than the circuits and short intervals of September.
Not having school Monday and Tuesday complicates things a bit. The workout scheduled for Monday is an important one. We'll be meeting at 10 AM to do it. If you can't make it that day but are around on Tuesday for that day's practice at the usual time in the afternoon, it can be done on Tuesday instead.
Mon 10/10 - 10-15 minute warmup, in/out 400 repeats, 10-15 minute cooldown. The structure of this workout is that a 400 meter repeat at race pace is followed directly by 400 meters at that amount of time plus 20-25 seconds. For example, a 400 in 1:30 followed by a 400 in 1:50-55. This cycle is repeated in bundles of either "in/out/in/out" or "in/out/in/out/in" before taking a break. 3-4 "bundles" total. We're not doing this on the track, rather on a measured 400m loop on the athletic fields. Part of today's workout is practicing how to take corners more efficiently, by dropping the inside arm while taking the turn.
Tue 10/11 - hill drills followed by 45-60 minutes along the Hultman Aqueduct including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one in the middle of the run. This is the meant to be a longer and relaxed effort overall.
Wed 10/12 - Off. No school or practice today.
Thu 10/13 - Resistance training in the fitness center followed by 10 minutes easy then 3-4 laps of the practice field loop at a "good" intensity, and a 10 minute cooldown. This is a type of tempo run, meant to be done at something just a bit less than race pace.
Fri 10/14 - 30-40 minutes at a low to moderate intensity with 4x100 at race pace.
Sat 10/15 - MSTCA Twilight Invitational, Falmouth. More information will be forthcoming about this meet in a separate post. Don't forget to include both a warmup and cooldown as part of your race if you're entered in this meet.
Sun 10/16 - 40-50 minutes easy.
Not having school Monday and Tuesday complicates things a bit. The workout scheduled for Monday is an important one. We'll be meeting at 10 AM to do it. If you can't make it that day but are around on Tuesday for that day's practice at the usual time in the afternoon, it can be done on Tuesday instead.
Mon 10/10 - 10-15 minute warmup, in/out 400 repeats, 10-15 minute cooldown. The structure of this workout is that a 400 meter repeat at race pace is followed directly by 400 meters at that amount of time plus 20-25 seconds. For example, a 400 in 1:30 followed by a 400 in 1:50-55. This cycle is repeated in bundles of either "in/out/in/out" or "in/out/in/out/in" before taking a break. 3-4 "bundles" total. We're not doing this on the track, rather on a measured 400m loop on the athletic fields. Part of today's workout is practicing how to take corners more efficiently, by dropping the inside arm while taking the turn.
Tue 10/11 - hill drills followed by 45-60 minutes along the Hultman Aqueduct including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one in the middle of the run. This is the meant to be a longer and relaxed effort overall.
Wed 10/12 - Off. No school or practice today.
Thu 10/13 - Resistance training in the fitness center followed by 10 minutes easy then 3-4 laps of the practice field loop at a "good" intensity, and a 10 minute cooldown. This is a type of tempo run, meant to be done at something just a bit less than race pace.
Fri 10/14 - 30-40 minutes at a low to moderate intensity with 4x100 at race pace.
Sat 10/15 - MSTCA Twilight Invitational, Falmouth. More information will be forthcoming about this meet in a separate post. Don't forget to include both a warmup and cooldown as part of your race if you're entered in this meet.
Sun 10/16 - 40-50 minutes easy.
Saturday, October 8, 2016
Wayland XC Festival - assignments and final notes
We're less than 24 hours from this year's edition of the Wayland XC Festival. The people coordinating the event are expecting a very good turnout, possibly a record number of entrants in fact. The weather forecast is for a 70% chance of a steady light rain, with temperatures in the high 50s. Bring a coat or other outer layer in case it does rain, and maybe an umbrella as well. The volunteer assignments are as follows:
• Course Marshals - direct the athletes the correct way on the course (9-11:30 AM)
Kelemanik, Stafford, Zhu
• Parking - direct those that are arriving into the various parking areas as they fill up. (7:30-9:30)
Kay, McNamara, Rand, Tully
• Finish Line - help move people through the finish chute (9:30-11:30)
Dawson, Dussault
• Registration - sign in athletes and distribute bib numbers (7:30-10)
Chan, Kiesman, Talukdar
• Photographer - take pictures of the races for the event website (9:30-11)
McCarthy
• Sweeper - follow behind each race on a bike making sure no one gets lost (9-11)
Macklin
• Cleanup crew - pick up any trash left behind, break down tents and tables (10:30-11:30)
Ahearne, Daley, Kunen, Nagalingam, Pak, Puckett
see you all tomorrow morning!
• Course Marshals - direct the athletes the correct way on the course (9-11:30 AM)
Kelemanik, Stafford, Zhu
• Parking - direct those that are arriving into the various parking areas as they fill up. (7:30-9:30)
Kay, McNamara, Rand, Tully
• Finish Line - help move people through the finish chute (9:30-11:30)
Dawson, Dussault
• Registration - sign in athletes and distribute bib numbers (7:30-10)
Chan, Kiesman, Talukdar
• Photographer - take pictures of the races for the event website (9:30-11)
McCarthy
• Sweeper - follow behind each race on a bike making sure no one gets lost (9-11)
Macklin
• Cleanup crew - pick up any trash left behind, break down tents and tables (10:30-11:30)
Ahearne, Daley, Kunen, Nagalingam, Pak, Puckett
see you all tomorrow morning!
Wednesday, October 5, 2016
Dual Meet #4 Results - Bedford, Boston Latin
Today was the third race in a week's time for many of you, with some impressive results in a competitive meet. Times and splits can be seen here. The girls meet came down to the tiebreaker after being tied at 29 points for the first five finishers from each team. Host Bedford took the win with the faster sixth runner but everyone who ran acquitted themselves well today. The boys had a very competitive meet with Boston Latin despite missing our top two runners who were out with illness. The next meet for most people isn't for another 10 days, and the mext meet after that isn't for another 13 days after that which means we'll be able to get in a solid block of training. As the dual meet regular season comes to a close and the big meet post season starts up, look forward to making gains in fitness between now and the end of October and beyond.
Tuesday, October 4, 2016
Dual Meet #4 - Bedford, Boston Latin 10/5/16
Meet Site: Bedford High School, 9 Mudge Way
bus time: 2:15
First race 4:15 PM unless you hear different from me
Girls will be followed by boys; one race for each gender
Meet Information:
• Weather forecast: sunny with temperatures in the mid 60s at race time, with light breezes from the NE. You'll want to wear more than just your uniform while warming up and cooling down. The temperature will start to drop by the time the meet's wrapping up. Bring clothes to wear at the meet besides your uniform.
• Once again you'll be required to wear your DCL bib number.
• Like our meet against Newton South and Waltham two weeks ago, this will be a double dual with three separate meets contested concurrently.
• The Bedford coach says the tour will take no more than 30 minutes.
• A map of Bedford's course can be seen here. It's quite flat, and about a third of it is on pavement. Start and finish are on the track encircling the football field.
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 Festival)
for parents:
• The best (only) place to watch the race apart from the start and finish at the track is along Railroad Ave. near the middle school parking lot. See the course map linked above.
bus time: 2:15
First race 4:15 PM unless you hear different from me
Girls will be followed by boys; one race for each gender
Meet Information:
• Weather forecast: sunny with temperatures in the mid 60s at race time, with light breezes from the NE. You'll want to wear more than just your uniform while warming up and cooling down. The temperature will start to drop by the time the meet's wrapping up. Bring clothes to wear at the meet besides your uniform.
• Once again you'll be required to wear your DCL bib number.
• Like our meet against Newton South and Waltham two weeks ago, this will be a double dual with three separate meets contested concurrently.
• The Bedford coach says the tour will take no more than 30 minutes.
• A map of Bedford's course can be seen here. It's quite flat, and about a third of it is on pavement. Start and finish are on the track encircling the football field.
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 Festival)
for parents:
• The best (only) place to watch the race apart from the start and finish at the track is along Railroad Ave. near the middle school parking lot. See the course map linked above.
Monday, October 3, 2016
Week 6 Training Plan - 10/3-10/9
This week the nature of the training we do changes. The circuit training and short interval sets that we did last month will give way to longer, continuous workouts that emphasize running for sustained periods of time at or a bit slower than your race pace. The first of these types of workouts is on Friday; next week there will be two such workouts leading up to our next invitational meet on October 15th. These workouts are challenging, but you've built up your fitness over the past month. The overall training volume will remain high for the next two weeks before dropping down towards the end of October and championship racing season.
Sunday October 9th is the Wayland XC Festival which is our major fundraiser. Last week I posted a list of volunteer opportunities for this event and thus far I've heard back from over a dozen people. If you're not one of those, please let me know which of the remaining slots you'd be interested in:
• 1-2 Course Marshals - direct the athletes the correct way on the course (9-11:30 AM)
• 1-2 Parking - direct those that are arriving into the various parking areas as they fill up. (7:30-9:30)
• 2 Finish Line - help move people through the finish chute (9:30-11:30)
• 1 Registration - sign in athletes and distribute bib numbers (7:30-10)
• 1 photographer (9:30-11)
Mon 10/3 - off. There is no practice today. My expectation is that instead of running today you will run on Sunday. If this isn't possible and you're not observing the holiday today, you can do Sunday's workout today.
Tue 10/4 - hill drills followed by 40-50 minutes including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one in the middle of the run. Today is team picture day; bring your uniform to practice in addition to clothes you can wear for the day's run which you won't be doing in your uniform.
Wed 10/5 - Dual Meet #4 vs. Bedford and Boston Latin at Bedford High School. Bus time 2:15. With three teams participating the meet will be a "double dual" format, i.e. three separate dual meets contested at once. With three teams present, it's most likely that there will be separate varsity and JV races for each gender. In this case, the boys JV race is first, followed by girls varsity, boys varsity, and girls JV. Bedford's course map can be seen here, the first mile is mostly on pavement and overall the course is quite flat. Regardless of when you're running, take the time beforehand to do a thorough warmup incorporating most of what we do on a daily basis at the start of practice. After your race at least 10 minutes of light jogging is expected, and your legs will thank you for it over the next few days. Don't forget there's an assigned bib number for each member of the team.
Thu 10/6 - followed by 45-70 minutes at a low to moderate intensity heading west along the Weston Aqueduct towards Framingham. Some people will be heading out along the Weston aqueduct and back along the Hultman. The intensity level of this run should start at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. Don't overdo it today given yesterday's race and tomorrow's longer workout. We'll be looking for volunteers to ride the elliptigo bikes.
Fri 10/7 - 10-15 minute warmup, progression run on the WHS athletic fields, 10-15 minute cooldown. The progression run is broken up into thirds; the first third is at "fresh" intensity, the middle third at "good," the final third at "hard" i.e. race pace. The overall duration of the progression will be either 24 or 27 minutes.
Sat 10/8 - 50-90 minutes. Start out easy today and if you're feeling tired or worn out from this week keep it easy. For those that are interested we'll meet at the Lincoln commuter rail parking lot at 9 AM.
Sun 10/9 - 30-40 minutes including 6-8x10 second pulses at faster than race pace in the middle of the run. Today is the Wayland XC Festival, if you like you can do the day's run from the school after you're done with your volunteering duties.
Sunday October 9th is the Wayland XC Festival which is our major fundraiser. Last week I posted a list of volunteer opportunities for this event and thus far I've heard back from over a dozen people. If you're not one of those, please let me know which of the remaining slots you'd be interested in:
• 1-2 Course Marshals - direct the athletes the correct way on the course (9-11:30 AM)
• 1-2 Parking - direct those that are arriving into the various parking areas as they fill up. (7:30-9:30)
• 2 Finish Line - help move people through the finish chute (9:30-11:30)
• 1 Registration - sign in athletes and distribute bib numbers (7:30-10)
• 1 photographer (9:30-11)
Mon 10/3 - off. There is no practice today. My expectation is that instead of running today you will run on Sunday. If this isn't possible and you're not observing the holiday today, you can do Sunday's workout today.
Tue 10/4 - hill drills followed by 40-50 minutes including 8x10 second pulses at faster than race pace with 60 second recovery jogs after each one in the middle of the run. Today is team picture day; bring your uniform to practice in addition to clothes you can wear for the day's run which you won't be doing in your uniform.
Wed 10/5 - Dual Meet #4 vs. Bedford and Boston Latin at Bedford High School. Bus time 2:15. With three teams participating the meet will be a "double dual" format, i.e. three separate dual meets contested at once. With three teams present, it's most likely that there will be separate varsity and JV races for each gender. In this case, the boys JV race is first, followed by girls varsity, boys varsity, and girls JV. Bedford's course map can be seen here, the first mile is mostly on pavement and overall the course is quite flat. Regardless of when you're running, take the time beforehand to do a thorough warmup incorporating most of what we do on a daily basis at the start of practice. After your race at least 10 minutes of light jogging is expected, and your legs will thank you for it over the next few days. Don't forget there's an assigned bib number for each member of the team.
Thu 10/6 - followed by 45-70 minutes at a low to moderate intensity heading west along the Weston Aqueduct towards Framingham. Some people will be heading out along the Weston aqueduct and back along the Hultman. The intensity level of this run should start at a 3 or 4 out of 10 and progressing to 6 or so for the trip back to the school. Don't overdo it today given yesterday's race and tomorrow's longer workout. We'll be looking for volunteers to ride the elliptigo bikes.
Fri 10/7 - 10-15 minute warmup, progression run on the WHS athletic fields, 10-15 minute cooldown. The progression run is broken up into thirds; the first third is at "fresh" intensity, the middle third at "good," the final third at "hard" i.e. race pace. The overall duration of the progression will be either 24 or 27 minutes.
Sat 10/8 - 50-90 minutes. Start out easy today and if you're feeling tired or worn out from this week keep it easy. For those that are interested we'll meet at the Lincoln commuter rail parking lot at 9 AM.
Sun 10/9 - 30-40 minutes including 6-8x10 second pulses at faster than race pace in the middle of the run. Today is the Wayland XC Festival, if you like you can do the day's run from the school after you're done with your volunteering duties.
Sunday, October 2, 2016
MSTCA Frank Kelley Invitational Results
Splits and times for WHS athletes
varsity boys official results
varsity girls official results
JV and 9th grade results
Overall some very well executed races by Wayland runners today in our first visit to the Wrentham course that will host the MIAA Eastern MA Championship races later on in the season. The ground was soft and wet underfoot from yesterday's heavy rains, which made for a somewhat slower course than if it had been dry. This didn't prevent people from racing well and judiciously pacing themselves early on relative to most of the competition. Congratulations to Sarah Tully (2nd in the girls varsity race), McKenna Kelemanik (3rd, girls 9th grade) and Graham Macklin (15th, boys varsity) who won medals for finishing in the top 25 overall.
varsity boys official results
varsity girls official results
JV and 9th grade results
Overall some very well executed races by Wayland runners today in our first visit to the Wrentham course that will host the MIAA Eastern MA Championship races later on in the season. The ground was soft and wet underfoot from yesterday's heavy rains, which made for a somewhat slower course than if it had been dry. This didn't prevent people from racing well and judiciously pacing themselves early on relative to most of the competition. Congratulations to Sarah Tully (2nd in the girls varsity race), McKenna Kelemanik (3rd, girls 9th grade) and Graham Macklin (15th, boys varsity) who won medals for finishing in the top 25 overall.
Friday, September 30, 2016
MSTCA Frank Kelley Invitational - POSTPONED to 10/2/16
The meet has been postponed to Sunday 10/2 due to weather and safety concerns
Meet Site:
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 10:30
Race Schedule and Entries (time cutoff in parentheses):
12:15 - JV boys 5k (25 minutes): Matta
12:38 - JV girls 5k (28 minutes): Adelman, Kiesman, Walsh
1:05 - 9th grade boys 3k (16 minutes): Nagalingam
1:20 - 9th grade girls 3k (18 minutes): Kelemanik
1:38 - Varsity boys 5k (22 minutes): Ahearne, Chan, Chase, Dawson, Dussault, Luo, Macklin
2:00 - Varsity girls 5k (26 minutes): McCarthy, McNamara, Tully
Meet Information:
• Weather forecast: Overcast, temperature around 60 degrees with winds from the NE about 5 mph.
• Those entered in the varsity races will be responsible for setting up the tent; the tent must be anchored to the ground with the stakes.
• 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. Finally, if you're wearing a stopwatch while racing, putting your arm up to hit the button on the watch while crossing the finish line can cause the 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.
• The meet staff has asked that no one do their warmup or cooldown running among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's mostly flat, with some gentle roll in places. The course is entirely on grass. The freshman race ends after the second lap (3k versus 5k). JV and varsity run three laps.
• Medals will be given to the top 25 finishers in each race.
• The timing system will be turned off when the cutoff time is reached for each race. Their idea, not mine.
• Those running in the JV races should bring a lunch and eat it after their race; those racing later on in the day should have something to eat before leaving for the meet and bring a large snack/small meal for after their race later in the afternoon.
What to Bring:
• Uniform - both singlet and shorts
• Everyday training shoes
• Racing shoes if you have them
• Warmup clothes including long sleeved shirt and/or jacket as well as pants
• Water bottle - bring it already filled
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Lunch - food will be sold at the meet but it won't be particularly good or nutritious; my advice is to pack a lunch and bring it with you.
For Parents:
• A parking fee of $5 will be collected for each car.
• Dogs aren't allowed except for service animals
• We hope to return to WHS by 4:00.
Meet Site:
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 10:30
Race Schedule and Entries (time cutoff in parentheses):
12:15 - JV boys 5k (25 minutes): Matta
12:38 - JV girls 5k (28 minutes): Adelman, Kiesman, Walsh
1:05 - 9th grade boys 3k (16 minutes): Nagalingam
1:20 - 9th grade girls 3k (18 minutes): Kelemanik
1:38 - Varsity boys 5k (22 minutes): Ahearne, Chan, Chase, Dawson, Dussault, Luo, Macklin
2:00 - Varsity girls 5k (26 minutes): McCarthy, McNamara, Tully
Meet Information:
• Weather forecast: Overcast, temperature around 60 degrees with winds from the NE about 5 mph.
• Those entered in the varsity races will be responsible for setting up the tent; the tent must be anchored to the ground with the stakes.
• 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. Finally, if you're wearing a stopwatch while racing, putting your arm up to hit the button on the watch while crossing the finish line can cause the 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.
• The meet staff has asked that no one do their warmup or cooldown running among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's mostly flat, with some gentle roll in places. The course is entirely on grass. The freshman race ends after the second lap (3k versus 5k). JV and varsity run three laps.
• Medals will be given to the top 25 finishers in each race.
• The timing system will be turned off when the cutoff time is reached for each race. Their idea, not mine.
• Those running in the JV races should bring a lunch and eat it after their race; those racing later on in the day should have something to eat before leaving for the meet and bring a large snack/small meal for after their race later in the afternoon.
What to Bring:
• Uniform - both singlet and shorts
• Everyday training shoes
• Racing shoes if you have them
• Warmup clothes including long sleeved shirt and/or jacket as well as pants
• Water bottle - bring it already filled
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Lunch - food will be sold at the meet but it won't be particularly good or nutritious; my advice is to pack a lunch and bring it with you.
For Parents:
• A parking fee of $5 will be collected for each car.
• Dogs aren't allowed except for service animals
• We hope to return to WHS by 4:00.
Wednesday, September 28, 2016
Dual Meet #3 Results - 9/28/16
Splits and time comparisons
A lot of fast racing today against a quality opponent on a breezy if not downright windy day. With continued training and some refinement to our warmup routine the improvement should continue through the rest of the seaon.
A lot of fast racing today against a quality opponent on a breezy if not downright windy day. With continued training and some refinement to our warmup routine the improvement should continue through the rest of the seaon.
Tuesday, September 27, 2016
Dual Meet #3 - Home vs. Concord-Carlisle 9/28/16
Meet Site: Wayland High School
First race 4 PM unless you hear different from me
Athletes should arrive no later than 2:30 PM
Girls team meeting at 2:30
Boys team meeting at 2:45
meetings will take place near the start/finish line
Order of races and lineups:
Girls:
Adelman, Comettant, de los Reyes, Freedberg, Kelemanik, Kiesman*, McCarthy, McNamara, Tully, Walsh
Boys:
Chan, Chase, Daley, Dines, Dussault, Goren, Kunen, Luo, Matta, Nagalingam, Pak, Puckett, Reese, Stafford, Talukdar*, Zhu
* meet day decision
Meet Information:
• Weather forecast: Overcast, temperatures in the high 50s with winds from the NNE 10-12 mph. Warmup clothing, including pants and some sort of long sleeved top, is imperative. A windbreaker would be a good thing to have as well. The wind will make for conditions that feel chilly when you're not running. You'll want to wear more than just your uniform while warming up and cooling down. Bring clothes to wear at the meet besides your uniform.
• It's expected that during the race you will wear the full uniform assigned to you. This includes jersey and shorts.
• Once again people will wear the assigned bib number for all DCL meets (i.e. weekday meets). After your race and before you leave, please return this bib number to the plastic bag where they're stored.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This involves the placement of cones where the course goes around turns. We'll also need help setting up and breaking down the tent near the finish line. You may be asked to help by one of the coaches or one of the captains.
• When Concord-Carlisle arrives, there'll be a tour of the course. If you have any questions about the layout of the course, feel free to join the tour.
• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes - long sleeve shirt, pants, windbreaker
• sunscreen
• 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 home 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
First race 4 PM unless you hear different from me
Athletes should arrive no later than 2:30 PM
Girls team meeting at 2:30
Boys team meeting at 2:45
meetings will take place near the start/finish line
Order of races and lineups:
Girls:
Adelman, Comettant, de los Reyes, Freedberg, Kelemanik, Kiesman*, McCarthy, McNamara, Tully, Walsh
Boys:
Chan, Chase, Daley, Dines, Dussault, Goren, Kunen, Luo, Matta, Nagalingam, Pak, Puckett, Reese, Stafford, Talukdar*, Zhu
* meet day decision
Meet Information:
• Weather forecast: Overcast, temperatures in the high 50s with winds from the NNE 10-12 mph. Warmup clothing, including pants and some sort of long sleeved top, is imperative. A windbreaker would be a good thing to have as well. The wind will make for conditions that feel chilly when you're not running. You'll want to wear more than just your uniform while warming up and cooling down. Bring clothes to wear at the meet besides your uniform.
• It's expected that during the race you will wear the full uniform assigned to you. This includes jersey and shorts.
• Once again people will wear the assigned bib number for all DCL meets (i.e. weekday meets). After your race and before you leave, please return this bib number to the plastic bag where they're stored.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This involves the placement of cones where the course goes around turns. We'll also need help setting up and breaking down the tent near the finish line. You may be asked to help by one of the coaches or one of the captains.
• When Concord-Carlisle arrives, there'll be a tour of the course. If you have any questions about the layout of the course, feel free to join the tour.
• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes - long sleeve shirt, pants, windbreaker
• sunscreen
• 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 home 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
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