Frank Mooney Invitational - POSTPONED to 11/4/18

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 8:00

Arrive a few minutes early so we can leave on time.

Race Schedule and Entries (start times are approximate):

9:59 10th grade boys race - Marto
10:25 9th grade girls race - Grava, Kim, Menyalkin
                    
Meet Information:

• Weather forecast: Sunny, temperatures in the mid to high 40s with NW winds 5-10 mph. You can check the weather forecast for Wrentham here as we get closer to the meet.
• 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. There are no assigned places on the starting line so it's first come first serve.
• If this is your final meet of the season, remember to give your uniform to one of the coaches. If you're leaving with a parent do this before leaving WDC; if you're on the bus back to school you can do this when we return. 
• 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 printable map of the course can be accessed 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 clothes for after your race. 
• Plastic bag for storing wet clothes
• Plastic bag for keeping dry clothes dry 
• Water bottle
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Lunch
• Folding chair (optional)
• 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 around noontime. 
• Dogs aren't allowed on or near the course. 
• Grills, open fires and drones are also prohibited.
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.  

Week 10 Training Plan: 10/29-11/4

This week features the Frank Mooney Invitational on Saturday, which is an opportunity for 9th graders and those upperclassmen not in the top seven who meet the time standards to race on the Wrentham Developmental Center course. The runners in the top seven will train through this week (and have a different workout on Friday) pointing towards the MIAA Eastern Mass. Division 4 Championship meet which is at Wrentham the following Saturday November 10th.

The people racing this weekend are:

Girls: Grava, Hoopes, Kim, Menyalkin
Boys: Li, D. Liu, Marto

The people racing on November 10th are:

Girls: Grava, Javed, Kelemanik, Korzeniowski, C. Matta, Menyalkin, Walsh
(10th-12th graders are training through; 9th graders are racing this weekend as well)
Boys: Ahearne, Bonanno, Chen, Duffy, Goode, Karle, Troost

Monday 10/29 - 45-65 minutes including hill drills on Hillside Street on Framingham near Sudbury Landing. We'll head out on the Hultman aqueduct towards Framingham to get to Hillside Street. From there, there are various options to get back to the school including the Getchell trail or heading further out into Framingham before returning on the Weston aqueduct.

Tuesday 10/30 - 10 minute warmup, 4x100 "fresh" pace with 50 meter jog recoveries, 3x300 with 200 meters "good" pace then 100 meters at race pace ("hard") with 300 meter jog recoveries, 3x300 with 200 meters at race pace ("hard") then 100 meters at faster than race pace ("intense") with 300 meter jog recoveries. 4x100 "fresh" pace with 40 meter jog recoveries. 10 minute cooldown.

Wednesday 10/31 - 30 or 45 minutes run in the following pattern: 5 minutes easy jog, 5 minutes "fresh" pace, 5 minutes "good" pace.

Thursday 11/1 - Those training through: 40 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run. Those racing Saturday: 30 minutes at an easy to moderate intensity with 4-5 pickups of 10-15 seconds at faster than race pace in the last 10 minutes of the run.

Friday 11/2 - Those training through: 15 minute warmup, 8x400 meters with 200 meter jog recoveries with the first 350 meters at race pace and the last 50 meters faster than race pace, 15 minute cooldown. Those racing tomorrow: 10 minute warmup, three sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/3 - Frank Mooney Invitational at Wrentham Developmental Center. More details in a forthcoming post. Those training through should take an easy 40-50 minute run with the last 10 minutes or so at a moderate pace.

Sunday 11/4 - off

DCL Championship Meet Results

On a day that featured periods of heavy rain, mud underfoot, and finally a double rainbow (its meaning remains unknown) the DCL Championship was held at Franklin Park in Boston. On the same course that we visited three weeks ago many WHS runners showed notable improvements. Special recognition goes to McKenna Kelemanik who capped off a successful season within the DCL by cracking the top 10 with her 9th place finish.

Results of the meet:
JV boys
Varsity girls
9th grade race
Varsity boys
JV girls

splits for WHS athletes
WHS athletes at Franklin Park 1997-present 

A link to the voting for the Golden Microphone karaoke contest can be found here. Voting is open until noon Friday, results will be announced at Friday's practice. As always, one vote per person.

DCL Championship Meet: 10/23/18

Meet Site: Playstead field, Franklin Park. 

Bus Time: You'll be dismissed at 11:45 and after loading our gear we should be on the road by 12:15 at the latest. The bus should be at the curb waiting for us by noon. 

NOTE: Only those listed below in the lineups are on the dismissal list that was submitted to the Athletic Director. If you're not listed below in the lineup you must remain in school for the afternoon blocks or be marked absent from those classes. 

Meet Schedule and Lineups:

1:00 PM Team Buses arrive and park
1:20 PM Course walk through for those who need it
1:30 PM Coaches Meeting
1:40 PM Volunteer Meeting
2:00 PM JV Boys - Cerrato, Dines, Dussault, Gehring, Hess, Homyak, B. Levin, S. Levin, M. Liu, Marto, McGonagle, Nagalingam, Puckett, Zhao
2:30 PM Varsity Girls - Javed, Kelemanik, Korzeniowski, C. Matta, Walsh
2:50 PM 9th Grade Girls and Boys 3K- Grava, Han, Kim, Bonner, Francis, D. Liu
3:20 PM Varsity Boys - Ahearne, Bonanno, Chen, Duffy, Goode, Li, Troost
3:50 PM JV Girls - Wu
4:15 PM Award Presentation

Meet Information:

• Weather forecast: Cloudy with a 50% chance of rain, temperatures in the mid 50s with ESE winds around 10 mph. Bring adequate clothing for the weather which includes a possibility of rain. 
• 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 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.
• 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
• water bottle
• 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. 
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label. 
• We hope to be back at WHS by around 6:30.

Week 9 Training Plan: 10/22-10/28

Monday 10/22 -Practice 3:15 @WHS. 10 minute warmup followed by 3 sets of short repeats on teh aqueduct. 10 minute cooldown.

Tuesday 10/23 - DCL Championship Meet at Franklin Park. More information on this meet will be forthcoming in a subsequent post. Remember that this meet requires early dismissal from school, if you have academic commitments that preclude you from being dismissed early let me know.

Wednesday 10/24 - Practice 3:15 @WHS. 40, 50 or 60 minutes at a mostly easy pace with a slight pickup in pace in the last 10 minutes or so.

Thursday 10/25 -Practice 3:15 @WHS. 10 minute warmup.  4x100 "fresh" effort with 50 meter jog recoveries; 6x200 at mile pace ("intense" effort) with 200 meter recoveries; 4x100 "fresh" effort with 50 meter jog recoveries. 10 minute cooldown.

Friday 10/26 - Practice 3:15 @WHS. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone going to the practice tomorrow at Lincoln will do a 30 or 40 minute run at an easy to moderate intensity.

Saturday 10/27 - Practice 9 AM @Lincoln. 10 minute warmup followed by 5x4 minutes at a "good" (uncomfortably sustainable) effort with 2 minute jog recoveries. 10 minute cooldown. Anyone who did this workout yesterday will do a 30 or 40 minute run at an easy to moderate intensity.

Sunday 10/28 - off

Brown University Northeast Cross Country Championship Results

14 WHS athletes traveled out of state for a visit to the flat, fast course at Goddard Park in Warwick RI. It was a very competitive meet with teams from all the New England states plus New York and New Jersey attending. Despite having to deal with some congestion on the course in the first mile, Wayland's runners had a good showing with a strong finish in the final mile or so.

Overall results can be seen here, and splits for WHS athletes can be seen here. Congratulations to Ava Korzeniowski for her medal-winning peformance in the JV girls race.

Brown University Northeast Cross Country Championship - 10/20/18

Meet Site: Goddard Park, Warwick RI. Directions are as follows for those driving to the meet:

• Rte 95 South to exit 9 (left hand exit) onto Rte 4 South. 
• Immediately exit at Rte 401/East Greenwich. 
• Right at light onto Rte 401/Division St. 
• One mile curve Right onto First Ave. 
• Turn Right at light onto Main St. 
• At next light turn Left onto Old Forge Rd. 
• Old Forge becomes Ives Rd. One mile to park entrance on left.

Bus Times: Both booster buses will be used for this meet. The early bus will leave at 6:45 AM and take all 9th grade runners and the girls running in the JV race. Show up by 6:35 to ensure this bus leaves on time. The later bus will leave at 8:30 and take the boys running the JV race and the boys and girl(s) running the varsity race. Show up by 8:20 to ensure this bus leaves on time.

Order of Events (Wayland is in Division 1 which are the smaller schools by enrollment)

• 9:20 - Freshman Girls - Grava, Kim, Menyalkin (early bus)
• 9:45 - Freshman Boys - Bonner, Francis, D. Liu (early bus)
• 10:10 - JV Girls Division 1 - Hoopes, Korzeniowski (early bus)
• 10:40 - JV Girls Division 2 - none
• 11:10 - JV Boys Division 1 - Hess, Marto, McGonagle, Reese (later bus)
• 11:35 - JV Boys Division 2 - none
• 12:20 - Championship Girls Race - none
• 12:45 - Championship Boys Race - none
• 1:10 - Varsity Girls Division 2 - none
• 1:40 - Varsity Girls Division 1 - Kelemanik (later bus)
• 2:10 - Varsity Boys Division 2 - none
• 2:40 - Varsity Boys Division 1 - Ahearne, Bonanno, Duffy, Goode, Li (later bus)

Meet Information:

• Weather forecast: overcast, temperatures in the high 50s in the morning rising to the low 60s in the afternoon. SW winds about 15 mph. It will be windy enough that you'll want to have sufficient clothing to stay warm.
 • The JV and Varsity races are run on a 5k course which is mostly flat on grass and dirt paths. The course runs very fast. It's quite possible the course isn't quite the advertised length but they're calling it a 5k nonetheless. The freshman races are run on a 4k (2.55 mile course) that covers much of the same ground as the 5k course. See map below:

• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. 
• Napping after your race is fine (this applies mainly to the people on the early bus who are racing earlier in the meet). Napping anytime within 2 hours of your scheduled race is a bad idea and should be avoided as it will leave you groggy and listless for the race itself.
• Return time to WHS is approximate, but we hope to be back between 5:30 and 6:00 depending on traffic and what time the first race starts. Both buses will leave together.

What to bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• lunch
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• blanket or ground cloth
• pillow
• folding chair or camp stool (optional but nice to have)

for parents:

• Parents (and coaches) are asked to stay off the runners' path in the woods.

Week 8 Training Plan: 10/15-10/21

Monday 10/15 -Practice 3:15 @WHS. 15 minute warmup followed by 3 sets of (3 minutes, 90 seconds, 90 seconds) with equal time recovery after each rep. This means 3 minutes recovery after the 3 minute rep and 90 seconds recovery after each 90 second rep. The 3 minute reps should be at around race pace, while the 90 second reps should be faster than race pace. For those that have run track, the 90 second reps should be at 2 mile race pace, which of course is faster than one's race pace for a cross country course of 2.7 to 3.1 miles. 4.5 minute recoveries between sets. 15 minute cooldown.

Tuesday 10/16 - Practice 3:15 @WHS. 45-50, 55-60, or 65-70 minutes at a mostly easy pace until the last 5-10 minutes which should be at a moderate pace.

Wednesday 10/17 - Practice 3:15 @WHS. 30, 40, or 50 minutes with hill drills, most likely on on Wallace Road.

Thursday 10/18 -Practice 3:15 @WHS. 15 minute warmup followed by multiple sets of repeats on top of the aqueduct. 15 minute cooldown.

Friday 10/19 - Practice 3:15 @WHS. 30 minutes at an easy pace with 5 pickups of 10-12 seconds in the second half of the run.

Saturday 10/20 - Brown Northeast Invitational. More information will be forthcoming on this meet in a subsequent post. Those not racing today should do a 48 minute progression run with the following breakdown: first 16 minutes at an easy conversational pace, then the next 12 pace at a moderate but still controlled pace ("fresh" if you were doing repeats on top of the aqueduct). Then 12 minutes at an uncomfortably sustainable pace ("good"), followed by 8 minutes at the easy pace again. Finish off with 5x10 second runs at 90% effort ("hard").

Sunday 10/21 - off

Dual Meet #4 results

The only home meet of the season was a successful one as both girls and boys teams won their meets against Waltham earlier today on an unseasonably warm and breezy afteroon. The girls won a close meet 26-31 on the strength of putting 5 runners ahead of Waltham's fourth, while the boys took 7 of the top 8 spots to score a convincing victory. There were strong efforts up and down the line as everyone tackled a course with a significant climb in the second half and some soft footing in places. Results with mile splits included can be seen here. As this layout of the course is new as of this year, the winning times posted by McKenna Kelemanik and Dylan Bonanno are currently the course records.

Dual Meet #4: Home vs. Waltham, 10/10/18

Meet Site: Wayland High School

First race 4:15 PM unless you hear different from me; it will likely be later than that depending on the arrival time of Waltham's teams. WHS Athletes should arrive no later than 2:45 PM. Girls race will precede boys.

Girls team meeting at 2:45
Boys team meeting at 3:00
meetings will take place in the field house.

Meet Information:

• Weather forecast: Sunny, temperatures in high 70s to low 80s with SW winds 5-10 mph. While weather like this was the norm at the start of the season over a month ago, it's not typical for this time of year and will have an effect on how you race. This will be covered in the team meetings. Bring clothes to wear at the meet besides your uniform.
• You'll receive a bib number that you need to wear for this, the final DCL dual meet. After your race you can keep the number or discard it, I don't need it back.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This mostly involves the placement of cones. You may be asked to help by one of the coaches or one of the captains. 
• The course has changed from what it was in the past. A map of the newly configured course can be seen here. A simplified line version (printable) can be seen below:

• When the visiting teams arrive, there will be a tour of the course. If you missed practice last Friday when I showed the course, you should join us on the course 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
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

for parents:

• A map of the course can be seen here. If you stand near the start/finish line (just off the corner of the student parking lot, near the JV baseball field) you can watch most of the first mile and the last half mile of the race. It's a short walk from the start/finish line area along the paved road past the snack shack to a spot where the runners pass by two times as they begin and end the aqueduct/woods loop section of the course.
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.

Week 7 Training Plan: 10/8-10/14

Mon 10/8 - Practice 10 AM@WHS. 10-15 minute warmup followed by multiple sets of short repeats on top of the aqueduct. 10-15 minute cooldown.

Tue 10/9 - Practice 3:10 @WHS. 30-45 minutes mostly at an easy pace with the last 10 minutes at a moderate to moderately uncomfortable pace (fresh to good). Those who missed yesterday's practice will do yesterday's workout on top of the aqueduct.

Wed 10/10 - Dual Meet #4 vs. Waltham. This is the final dual meet and the only home meet of the season. This will also be the debut of the revised home course. More information will be forthcoming. We will need to to some course prep before the Waltham team arrives to make sure everything is ready to go.

Thu 10/11 - Practice 3:10 @WHS. 50, 60 or 70 minutes at an easy pace with hill drills. If the Sudbury river has receded at all we'll try the Getchell trail as part of this run for most people.

Fri 10/12 - Practice 3:10 @WHS.  45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.

Sat 10/13 - Practice 9:00 @Lincoln trails. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will not be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.

Sun 10/14 - off

Dual Meet #3 Results

Yesterday was our first of two visits to the Franklin Park course in Boston for a double dual with Latin and Concord Carlisle. After recent rains, the conditions underfoot in certain areas of the course were likened by some to running in peanut butter. Still, there were noteworthy performances from both teams. Results and splits for WHS runners can be seen here.

An updated list of the best times for all WHS athletes who have run the Franklin Park 5k course since 1997 can be seen here.

Our second visit to Franklin Park will be in just under 3 weeks time for the DCL Championship; note that the date of this meet has been changed from Friday 10/26 to Tuesday 10/23.

Dual Meet #3 - vs. Boston Latin, Concord Carlisle @ Franklin Park 10/3/18

Meet Site: Playstead Field at Franklin Park, Boston.

Bus Time: 2:30 PM, note the bus time

First race no earlier than 4:15 PM but in all likelihood not until 4:30 at the earliest; start time is dependent on the arrival of both Wayland and CCHS teams to the meet site

No separate JV races, there will be a girls race followed by a boys race

Meet Information:

• Weather forecast: partly sunny, temperatures in the high 60s with light N winds 5-10 mph.
 • The race course will be the standard Franklin Park 5k layout. There's a link to the course map in the "Maps" sidebar to the right. STUDY THIS MAP particularly the three overlapping loops that comprise the course.
• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course which is also the third mile. This area is labeled "The Wilderness" on the map below. Upon arrival, the coaches will be leading tours of this part of the course so you won't get lost.

• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. My suggestion for the cool down is to run the first 3k of the course, which is the first two loops on the map above.
• Return time to WHS is approximate, but we hope to be back between 6:30 and 7:00 depending on traffic and what time the first race starts.

What to bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

for parents:

• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know. 
• The area just beyond the finish line is a good spot to see the race at various points as the runners pass by repeatedly.

Wayland XC Festival Volunteer Opportunities

The Wayland XC Festival which is our fundraiser event will be held this coming Sunday October 7th. The first of five races will start at 9 AM, to be followed by races at 9:30, 10:00, 10:30 and 11:15. This event benefits us in tangible ways (chocolate milk, elliptigo bikes, watches, equipment) and it wouldn't come off smoothly without the help of volunteers from the team.  Below I've listed the different slots that are available. In parentheses is the number of people needed for the role and a time-frame for when people are needed. If you're around and available this Sunday the expectation is that you will volunteer at this meet. You can e-mail me your preference, slots will be filled first-come first-serve. Alternatively you can tell me at practice which role you'd like to fill. The number of open slots remaining will be updated as slots are filled.

• Registration - sign in athletes and distribute bib numbers (1 slot left, 7:45-10 AM)

• Course Marshals - direct the athletes the correct way on the course at turns or other points of potential confusion (at least 4 slots left, 8:45-11:45 AM)

• Split timers - stand at the mile mark (2 mile mark as well for the 5k) and read out the elapsed time as the runners pass by (1 slot left, 8:45-11:30 AM)

• Water stop - prepare and pass out water at the aid station which is located near the tennis courts (no slots left, 8:45-11:45 AM)

• Photographer - take pictures of the races for the event website  (1 slot left, 8:45-11:30 AM)

• Sweeper - follow behind each race on a bike making sure no one gets lost (2 slots left, 9-11:30 AM)

• Food/water table - keep the table near the finish line stocked and clean (no slots left, 9:30-11:30 AM)