This week features the Frank Mooney Invitational on Saturday, a meet for the 9th graders and upperclass athletes not in the top 7. Note that the workouts are different on certain days of the week for the people racing on Saturday and those who aren't. Don't forget to vote for the Golden Microphone winner if you haven't done so already.
Mon 10/28 - Warmup followed by a cyclic long run. The length of this week's long run (the last CLR of the season) is the same as last week's PLR.
Group A: 36 minutes (3 minute segments)
Group B: 48 minutes (4 minute segments)
Group C: 60 minutes (5 minute segments)
Tue 10/29 - Warmup including burpees followed by a short length run including hill drills
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
Wed 10/30 - off
Thu 10/31 - Warmup including burpees followed by a medium length run including timed repeats as follows:
those racing 3k on Saturday: 10 minute warmup, 2 sets of 3x400 meters on top of the aqueduct with the first set at race pace and the second set 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.
those racing 5k on Saturday: 10 minute warmup, 2 sets of 4x400 meters on top of the aqueduct with the first set at race pace and the second set at 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.
those not racing on Saturday: 10 minute warmup, 2x400 at 1-2 seconds faster than race pace with 90 seconds recovery between them and 4 minutes after the second. This will be followed by 2 reps of the first mile of the course at race pace with 5 minutes recovery after each. Finally, 2x400 at or just faster than race pace with 90 seconds recovery.
Fri 11/1 - Warmup followed by a short length run at an easy to moderate intensity.
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
Sat 11/2 - Frank Mooney Invitational. More information will be forthcoming in a subsequent post. Those not racing today should do a medium length run at an easy to moderate intensity, with 5-6 pickups of 15-20 seconds in the second half of the run.
Sun 11/3 - off
Sunday, October 27, 2019
Saturday, October 26, 2019
DCL Championship Meet Results
The final phase of the season got underway in earnest yesterday afternoon at Franklin Park in Boston with the DCL Championship Meet. It was a good day for racing and this was reflected in the times and overall depth of competition. This has been one of the strongest years in recent memory for the league as a whole. For WHS athletes there were many excellent performances and for those who are veterans of this course, some noteworthy improvements as well. Results can be seen at the links below:
Results and splits for WHS athletes
Results at Franklin Park for WHS athletes, 1997-present
Girls varsity overall
Girls JV overall
9th grade race
Boys varsity
Boys JV overall
On the bus ride home, the sixth edition of the always popular Golden Microphone competition took place, with three entries stepping up to give their best rendition of popular songs. Team members should take a moment to fill out this brief survey to vote for their favorite performers. Please, one vote per person. The results will be announced at practice on Tuesday.
Results and splits for WHS athletes
Results at Franklin Park for WHS athletes, 1997-present
Girls varsity overall
Girls JV overall
9th grade race
Boys varsity
Boys JV overall
On the bus ride home, the sixth edition of the always popular Golden Microphone competition took place, with three entries stepping up to give their best rendition of popular songs. Team members should take a moment to fill out this brief survey to vote for their favorite performers. Please, one vote per person. The results will be announced at practice on Tuesday.
Wednesday, October 23, 2019
DCL Championship Meet - 10/25/19
Meet Site: Playstead field, Franklin Park.
Bus Time: 1 PM. You should leave school in time to change before getting on the bus, i.e. around 12:45. This time is near the end of fourth period; teachers have been provided a list of students who are attending the meet and you should touch base with your 4th period teacher before Friday to let them know you'll need to leave early that day. You are of course responsible for any work missed that day in the final class periods.
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:
2:00 PM Team Buses arrive and park
2:20 PM Course walk through for those who need it
2:30 PM Coaches Meeting
2:40 PM Volunteer Meeting
3:00 PM JV Girls - Han, Shine
3:30 PM Varsity Boys - Bonanno, Caddoo, Chen, Duffy, Goode, O. Jay, Li
3:50 PM 9th Grade Girls and Boys 3K- Creavin, Frank, Mente, Morris, Mui
the 9th grade girls and boys will race at the same time, scoring and places are then compiled separately by gender
4:20 PM Varsity Girls - Calder, Grava, Javed, Kelemanik, Kim, Korzeniowski, Menyalkin
4:50 PM JV Boys - Levin, Marto, Nagalingam, Schilp
5:15 PM Award Presentation
Meet Information:
• Weather forecast: Cloudy, temperatures in the low 60s with light winds from the north around 5 mph.
• 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.
• Upon our arrival, once we've found a spot for our bags, Coach Mayall will lead a jog/walk tour of the Wildnerness loop for those athletes who are racing 5k and have never been to Franklin Park before. Note we won't be covering the entire course, just the Wilderness loop which is the third mile of the 5k. This is where athletes have gotten lost in the past.
• 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 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 7 PM.
Bus Time: 1 PM. You should leave school in time to change before getting on the bus, i.e. around 12:45. This time is near the end of fourth period; teachers have been provided a list of students who are attending the meet and you should touch base with your 4th period teacher before Friday to let them know you'll need to leave early that day. You are of course responsible for any work missed that day in the final class periods.
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:
2:00 PM Team Buses arrive and park
2:20 PM Course walk through for those who need it
2:30 PM Coaches Meeting
2:40 PM Volunteer Meeting
3:00 PM JV Girls - Han, Shine
3:30 PM Varsity Boys - Bonanno, Caddoo, Chen, Duffy, Goode, O. Jay, Li
3:50 PM 9th Grade Girls and Boys 3K- Creavin, Frank, Mente, Morris, Mui
the 9th grade girls and boys will race at the same time, scoring and places are then compiled separately by gender
4:20 PM Varsity Girls - Calder, Grava, Javed, Kelemanik, Kim, Korzeniowski, Menyalkin
4:50 PM JV Boys - Levin, Marto, Nagalingam, Schilp
5:15 PM Award Presentation
Meet Information:
• Weather forecast: Cloudy, temperatures in the low 60s with light winds from the north around 5 mph.
• 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.
• Upon our arrival, once we've found a spot for our bags, Coach Mayall will lead a jog/walk tour of the Wildnerness loop for those athletes who are racing 5k and have never been to Franklin Park before. Note we won't be covering the entire course, just the Wilderness loop which is the third mile of the 5k. This is where athletes have gotten lost in the past.
• 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 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 7 PM.
Sunday, October 20, 2019
Week 9 Training Plan, 10/21-10/27
This week features the beginning of championship season with Friday's DCL Championship meet at Franklin Park. More information will be forthcoming on this meet which will require an early dismissal from school. In addition, with the end of the season drawing near, we've entered the final phase of our training. The proverbial hay is in the barn and from here on out it's a draw down of training volume achieved in two ways:
• a reduction in the length of most daily runs
• a reduction in the number of days per week with running workouts planned. This is achieved by taking one more day a week off from practice. This week that day is Wednesday.
I'll explain in more detail at practice Monday how this tapering process will proceed. In the meantime here is the plan for this week:
• Mon 10/21 - Warmup followed by Progressive Long run as follows:
Group A: 36 minutes (12 minutes easy, 9 minutes fresh, 9 minutes good, 6 minutes easy)
Group B: 48 minutes (16 minutes easy, 12 minutes fresh, 12 minutes good, 8 minutes easy)
Group C: 60 minutes (20 minutes easy, 15 minutes fresh, 15 minutes good, 10 minutes easy)
• Tue 10/22 - Warmup including burpees followed by a short length run with hill drills.
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
• Wed 10/23 - off
• Thu 10/24 - Warmup including burpees followed by a short length run with two sets of short reps at the end on top of the aqueduct.
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
• Fri 10/25 - DCL Championship Meet @Franklin Park. The first race (JV Girls) will be at 3 PM which means we have to arrive in time for those athletes to adequately warm up. More information forthcoming. This is a medium length day, including warmup and cooldown running it should add up to the following:
Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes
• Sat 10/26 -Short length run on your own at an easy to moderate intensity.
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
• Sun 10/27 - off
• a reduction in the length of most daily runs
• a reduction in the number of days per week with running workouts planned. This is achieved by taking one more day a week off from practice. This week that day is Wednesday.
I'll explain in more detail at practice Monday how this tapering process will proceed. In the meantime here is the plan for this week:
• Mon 10/21 - Warmup followed by Progressive Long run as follows:
Group A: 36 minutes (12 minutes easy, 9 minutes fresh, 9 minutes good, 6 minutes easy)
Group B: 48 minutes (16 minutes easy, 12 minutes fresh, 12 minutes good, 8 minutes easy)
Group C: 60 minutes (20 minutes easy, 15 minutes fresh, 15 minutes good, 10 minutes easy)
• Tue 10/22 - Warmup including burpees followed by a short length run with hill drills.
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
• Wed 10/23 - off
• Thu 10/24 - Warmup including burpees followed by a short length run with two sets of short reps at the end on top of the aqueduct.
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
• Fri 10/25 - DCL Championship Meet @Franklin Park. The first race (JV Girls) will be at 3 PM which means we have to arrive in time for those athletes to adequately warm up. More information forthcoming. This is a medium length day, including warmup and cooldown running it should add up to the following:
Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes
• Sat 10/26 -Short length run on your own at an easy to moderate intensity.
Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes
• Sun 10/27 - off
MSTCA Bob McIntyre Twilight Invitational Results
WHS returned to the always popular Twilight Meet after a year's absence with many fast times on the multiple loop course. With clear and cool conditions and light breezes it was a good day to run fast. The race fields were large to say the least. Top individual place was McKenna Kelemanik finishing 29th in the varsity girls race, with a time well under 20 minutes. The boys varsity team ran credibly in a race that had over 300 finishers and 45 scoring teams, coming in 21st as a group. Times and splits for WHS athletes can be seen here, please note it was difficult to pick out some of the boys varsity runners at the mile mark due to how crowded the field was at that point in the race. Overall results can be found on the MSTCA website.
Next up is the DCL Championship at Franklin Park next Friday. The training plan for the upcoming week will be published later on today.
Next up is the DCL Championship at Franklin Park next Friday. The training plan for the upcoming week will be published later on today.
Thursday, October 17, 2019
MSTCA Bob McIntyre Twilight Invitational - 10/19/19
Meet Site: Cape Cod Fairgrounds, 1220 Nathan Ellis Hwy (rt. 151), East Falmouth, MA 02536
Bus Time: 2:30 PM. Arrive at the school a bit before this time so that we can be on the road promptly, it's a long ride!
Meet Schedule and lineups:
5:00 - 9th grade girls - none
5:25 - 9th grade boys 2.1 miles (17 minutes) - Creavin, Morris, Mui
5:45 - 10th grade girls - none
6:25 - 10th grade boys - none
6:40 - JV girls 3.1 miles (28 minutes) - Javed, Korzeniowski
7:10 - JV boys 3.1 miles (25 minutes) - Nagalingam
7:35 - Varsity girls 3.1 miles (26 minutes) - Kelemanik
8:00 - Varsity boys 3.1 miles (22 minutes) - Bonanno, Caddoo, Chen, Goode, O. Jay, Li
The time in parentheses after each race is the cutoff for that race. Athletes who don't make the cutoff won't be recorded in the official results.
Meet Information:
• Weather forecast: Clear, temperatures in the mid 50s upon arrival, dropping to the low 50s by 6 PM and then to the high 40s by 7:30. Winds 5-10 mph from the SW. With the lack of cloud cover the temperature will drop as the sun sets.
• 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. Sections of the path are paved; this may affect your spike length 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.
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
• blanket to lie on under the team tent
• flashlight/headlamp
• DINNER for after your race. We won't be leaving the meet until sometime around 9 PM; dining options on the trip home are few and of low quality. Not to mention if you visit any restaurant near the fairgrounds that's still open, you get to wait in line for a good hour or so with 2 or 3 other teams that have also just left the meet. Long story short we won't be stopping for food on the trip back to Wayland! There is food for sale at the meet if that's your type of thing; otherwise I'd recommend preparing something in advance and bringing it with you in a small cooler or lunch bag.
Information for Parents:
• Parking costs $5 per carload, carpooling is suggested.
• 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: 2:30 PM. Arrive at the school a bit before this time so that we can be on the road promptly, it's a long ride!
Meet Schedule and lineups:
5:00 - 9th grade girls - none
5:25 - 9th grade boys 2.1 miles (17 minutes) - Creavin, Morris, Mui
5:45 - 10th grade girls - none
6:25 - 10th grade boys - none
6:40 - JV girls 3.1 miles (28 minutes) - Javed, Korzeniowski
7:10 - JV boys 3.1 miles (25 minutes) - Nagalingam
7:35 - Varsity girls 3.1 miles (26 minutes) - Kelemanik
8:00 - Varsity boys 3.1 miles (22 minutes) - Bonanno, Caddoo, Chen, Goode, O. Jay, Li
The time in parentheses after each race is the cutoff for that race. Athletes who don't make the cutoff won't be recorded in the official results.
Meet Information:
• Weather forecast: Clear, temperatures in the mid 50s upon arrival, dropping to the low 50s by 6 PM and then to the high 40s by 7:30. Winds 5-10 mph from the SW. With the lack of cloud cover the temperature will drop as the sun sets.
• 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. Sections of the path are paved; this may affect your spike length 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.
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
• blanket to lie on under the team tent
• flashlight/headlamp
• DINNER for after your race. We won't be leaving the meet until sometime around 9 PM; dining options on the trip home are few and of low quality. Not to mention if you visit any restaurant near the fairgrounds that's still open, you get to wait in line for a good hour or so with 2 or 3 other teams that have also just left the meet. Long story short we won't be stopping for food on the trip back to Wayland! There is food for sale at the meet if that's your type of thing; otherwise I'd recommend preparing something in advance and bringing it with you in a small cooler or lunch bag.
Information for Parents:
• Parking costs $5 per carload, carpooling is suggested.
• 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.
Wednesday, October 16, 2019
Dual Meet #4 Results
The dual meet season came to a close earlier today with the lone home meet of the schedule for this season. Both teams showed good racing sense on what is, according to conversations overheard among members of Bedford's team after the race, an intimidating course. The boys team won after taking the top three places to finish the dual meet schedule at 3-3 while the girls fell to a larger and deeper Bedford team to end up with a 1-5 record overall.
The splits and times for WHS runners in today's race can be seen here. With the regular season now in the books the focus turns to this weekend's Twilight Invitational. That's followed bya series of championship meets to conclude the year.
The splits and times for WHS runners in today's race can be seen here. With the regular season now in the books the focus turns to this weekend's Twilight Invitational. That's followed bya series of championship meets to conclude the year.
Tuesday, October 15, 2019
Dual Meet #4 vs. Bedford, 10/16/19 (rescheduled)
Team Store: Before getting into the details of tomorrow's rescheduled meet, the captains have set up an online team store for ordering warmup gear and even a backpack. Note that the deadline for ordering is next Monday October 21st at midnight.
Meet Site: Wayland High School
First race 4:15 PM unless you hear different from me. WHS Athletes should arrive no later than 2:45 PM. Boys race will precede girls.
Meet Information:
• Weather forecast: Cloudy, temperatures in the low 60s with ESE winds 5-10 mph. If the current forecast as of this writing holds, the rain that's predicted to come through won't be arriving until after the meet is over. It's still imperative that you 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. I would appreciate getting the safety pins 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.
• Course map: Please note the location of the starting line will be shifted slightly from where it was last year, i.e. the start and finish lines are not in the same spot. This is to avoid a bottleneck at the start where the port-a-johns have been set up during construction. The overall length of the course is unaffected by the construction.
• When the teams from Bedford arrive, there will be a tour of the course. If you're new to the team and have never raced on the WHS course, you should join us on this 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:
• If you stand near the start/finish line area (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. Due to construction it's a little bit complicated to cut across from the north side of the course (start/finish area) to the south side, but you can cut through the field house to do so.
• 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.
Meet Site: Wayland High School
First race 4:15 PM unless you hear different from me. WHS Athletes should arrive no later than 2:45 PM. Boys race will precede girls.
Meet Information:
• Weather forecast: Cloudy, temperatures in the low 60s with ESE winds 5-10 mph. If the current forecast as of this writing holds, the rain that's predicted to come through won't be arriving until after the meet is over. It's still imperative that you 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. I would appreciate getting the safety pins 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.
• Course map: Please note the location of the starting line will be shifted slightly from where it was last year, i.e. the start and finish lines are not in the same spot. This is to avoid a bottleneck at the start where the port-a-johns have been set up during construction. The overall length of the course is unaffected by the construction.
• When the teams from Bedford arrive, there will be a tour of the course. If you're new to the team and have never raced on the WHS course, you should join us on this 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:
• If you stand near the start/finish line area (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. Due to construction it's a little bit complicated to cut across from the north side of the course (start/finish area) to the south side, but you can cut through the field house to do so.
• 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.
Sunday, October 13, 2019
Week 8 Training Plan, 10/14-10/20
Thanks to the postponement of last week's dual meet to this Wednesday, this winds up being the second week of the season with two meets. Please note there is a practice on Monday, 9:30 AM at the high school for those who are in town. Also note that Friday's run will be very short, not just short.
Mon 10/14 - Warmup followed by Cyclic Long Run. The length of the run is the same as last week, and will be reduced again next week.
Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)
Tue 10/15 - warmup including burpees followed by a short length run at an easy to moderate intensity. At some point in the second half of the run (but before the very end), you should do 4-5 20 second bursts at race pace effort.
Group A: 28-32 minutes
Group B: 34-38 minutes
Group C: 42-46 minutes
Wed 10/16 - Dual Meet #4 vs. Bedford. More information will be forthcoming. As of this writing there is rain in the forecast but most of it is predicted to fall after the meet would be over and done with. Remember today is a medium length day, meaning that including your warmup and cooldown your day should come in at around the following:
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 54-58 minutes
Thu 10/17 - warmup including burpees followed by a short length run at an easy to moderate intensity.
Group A: 28-32 minutes
Group B: 34-38 minutes
Group C: 42-46 minutes
Fri 10/18 - warmup followed by a very short length run. The last 10 minutes or so of the run will be done on top of the aqueduct with two sets of short repeats.
Group A: 24-28 minutes
Group B: 30-34 minutes
Group C: 36-40 minutes
Sat 10/19 - MSTCA Bob McIntyre Twilight Invitational at Cape Cod Fairgrounds.
More information will be forthcoming in a subsequent post. Remember this is a medium length day overall, including warmup and cooldown your overall volume should come in at the following:
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes
Sun 10/20 - off
Mon 10/14 - Warmup followed by Cyclic Long Run. The length of the run is the same as last week, and will be reduced again next week.
Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)
Tue 10/15 - warmup including burpees followed by a short length run at an easy to moderate intensity. At some point in the second half of the run (but before the very end), you should do 4-5 20 second bursts at race pace effort.
Group A: 28-32 minutes
Group B: 34-38 minutes
Group C: 42-46 minutes
Wed 10/16 - Dual Meet #4 vs. Bedford. More information will be forthcoming. As of this writing there is rain in the forecast but most of it is predicted to fall after the meet would be over and done with. Remember today is a medium length day, meaning that including your warmup and cooldown your day should come in at around the following:
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 54-58 minutes
Thu 10/17 - warmup including burpees followed by a short length run at an easy to moderate intensity.
Group A: 28-32 minutes
Group B: 34-38 minutes
Group C: 42-46 minutes
Fri 10/18 - warmup followed by a very short length run. The last 10 minutes or so of the run will be done on top of the aqueduct with two sets of short repeats.
Group A: 24-28 minutes
Group B: 30-34 minutes
Group C: 36-40 minutes
Sat 10/19 - MSTCA Bob McIntyre Twilight Invitational at Cape Cod Fairgrounds.
More information will be forthcoming in a subsequent post. Remember this is a medium length day overall, including warmup and cooldown your overall volume should come in at the following:
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes
Sun 10/20 - off
Friday, October 4, 2019
Week 7 Training Plan, 10/7-10/13 and Wayland XC Festival Volunteering
This week includes two meets held on the WHS campus. The first, on Thursday, is our fourth and final dual meet of the season, versus Bedford. The second, on Sunday, is the Wayland XC Festival, an event open to the general public that serves as the fundraiser for the WHS cross country program. Each year members of the WHS cross country teams help put on this event by volunteering in various capacities listed below. The proceeds are then used to purchase items that can be used by the team in the future. This includes chocolate milk after races, elliptigo bikes, tent and tent related upgrades, the folding benches we bring to meets, etc. If you're around this coming Sunday you should sign up to help out at the meet in some capacity. I'll be sending out an updated list of remaining volunteer positions towards the end of the week.
Volunteer opportunities for the Wayland XC Festival are listed below. The number in red is the number of openings as of this writing. If you're interested in a particular task send me a note confirming your interest.
As for the training, note that this week the long run
returns on Monday at a shorter length of time for most people. The
weather forecast is for rain so dress appropriately and have a dry
change of clothes ready for after the run. There's no organized practice
when there's also no school in observance of Yom Kippur. You may run on
your own if you like or do the run later in the week instead.
Mon 10/7 - Warmup followed by progressive long run (PLR). The pattern we follow for the PLR is first third easy, next quarter "fresh"/moderate, next quarter "good" and the final sixth easy again. In practice it will shake out as follows:
Group A: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Group B: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Group C: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)
Tue 10/8 - Warmup including burpees followed by a short length run including hill drills. The length of today's run is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Wed 10/9 - No organized practice. If you're not observing the holiday you can do a short length run on your own at an easy to moderate intensity. If you're observing the holiday you can do this run on Sunday instead.
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Thursday 10/10 - Dual Meet #4 vs. Bedford has been postponed to Wednesday 10/16 due to the amount of rain forecast to fall on the home course (shown below) in the 24 hours leading up to the race.
With the meet postponed, practice will consist of the following: warmup including burpees followed by a short length run at an easy to moderate intensity. The first half of the run will be outside, on sidewalks preferably, the second half will be done in the field house.
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Fri 10/11 - Warmup including 8-10 minutes of jogging followed by
Group A: 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes 1 minute with 2.5 minute jog recoveries.
Group B: 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries.
Group C: 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute, 1 minute repeats with 2.5 minute jog recoveries.
The 4 and 3 minute repeats should start at a good pace and end at a hard pace (race effort). The 2 and 1 minute repeats should be run at a hard pace (race effort). NOTE: assuming the forecast holds and it's still raining Friday afternoon, it's likely we'll do this workout in the neighborhood near the school that includes Charena Road. This neighborhood consists of a few streets which together form a rectangular shape.
Sat 10/12 - Medium length recovery run at an easy to moderate pace. The previously scheduled Saturday practice at Lincoln Station has been canceled.
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes
Sun 10/13 - off unless you took Wednesday off in which case a short length run at an easy to moderate intensity. Today is of course the day of the Wayland XC Festival for those volunteering.
Volunteer opportunities for the Wayland XC Festival are listed below. The number in red is the number of openings as of this writing. If you're interested in a particular task send me a note confirming your interest.
• Registration - sign in athletes and distribute bib numbers (7:45-10 AM) 1
• Course Marshals - direct the athletes the correct way at turns or other points of potential confusion along the course. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM) 2 late
• 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. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM) 1 early / 2 late
• Water stop - prepare and pass out water at the aid station. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM) 1 early
• Photographer - take pictures of the races for the event website (8:45-11:30 AM) 1 or 2
• Course Marshals - direct the athletes the correct way at turns or other points of potential confusion along the course. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM) 2 late
• 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. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM) 1 early / 2 late
• Water stop - prepare and pass out water at the aid station. This job can be split between pairs of people into an early shift and late shift if need be. (8:45-10:30, 10:00-11:45 AM) 1 early
• Photographer - take pictures of the races for the event website (8:45-11:30 AM) 1 or 2
• Sweeper - follow behind each race on a bike making sure no one gets lost (2 slots, 8:45-10:30, 10:00-11:45 AM) 1 early/ 1 late
• Food/water table - keep the table near the finish line stocked and clean (9:00-11:30 AM) 1
• Food/water table - keep the table near the finish line stocked and clean (9:00-11:30 AM) 1
• Course cleanup - help clean up the course of cones, stakes, etc. (11:00 AM-12:30 PM) 1
Mon 10/7 - Warmup followed by progressive long run (PLR). The pattern we follow for the PLR is first third easy, next quarter "fresh"/moderate, next quarter "good" and the final sixth easy again. In practice it will shake out as follows:
Group A: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Group B: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Group C: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)
Tue 10/8 - Warmup including burpees followed by a short length run including hill drills. The length of today's run is as follows:
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Wed 10/9 - No organized practice. If you're not observing the holiday you can do a short length run on your own at an easy to moderate intensity. If you're observing the holiday you can do this run on Sunday instead.
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Thursday 10/10 - Dual Meet #4 vs. Bedford has been postponed to Wednesday 10/16 due to the amount of rain forecast to fall on the home course (shown below) in the 24 hours leading up to the race.
With the meet postponed, practice will consist of the following: warmup including burpees followed by a short length run at an easy to moderate intensity. The first half of the run will be outside, on sidewalks preferably, the second half will be done in the field house.
Group A: 26-30 minutes
Group B: 32-36 minutes
Group C: 42-46 minutes
Fri 10/11 - Warmup including 8-10 minutes of jogging followed by
Group A: 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes 1 minute with 2.5 minute jog recoveries.
Group B: 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries.
Group C: 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute, 1 minute repeats with 2.5 minute jog recoveries.
The 4 and 3 minute repeats should start at a good pace and end at a hard pace (race effort). The 2 and 1 minute repeats should be run at a hard pace (race effort). NOTE: assuming the forecast holds and it's still raining Friday afternoon, it's likely we'll do this workout in the neighborhood near the school that includes Charena Road. This neighborhood consists of a few streets which together form a rectangular shape.
Sat 10/12 - Medium length recovery run at an easy to moderate pace. The previously scheduled Saturday practice at Lincoln Station has been canceled.
Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes
Sun 10/13 - off unless you took Wednesday off in which case a short length run at an easy to moderate intensity. Today is of course the day of the Wayland XC Festival for those volunteering.
Thursday, October 3, 2019
Dual Meet #3 Results
Both teams had a successful meet yesterday in rainy conditions at Waltham High School. The boys raced first and the top seven runners took places 3-9 with a controlled measured effort, finishing as a tightly bunched pack. The scoring ended up as follows:
Wayland 25 - 3+4+5+6+7 (8) (9)
Waltham 36 - 1+2+10+11+12
On the girls side the effort was just as impressive, as the team showed good racing strategy for the rolling course. In fact Wayland was losing the meet at the mile mark but turned that around decisively in the second half of the race to wind up taking places 1,3,4,6 and 7. This gave the Wayland girls 21 points (anything less than 28 points in a dual meet is a winning score). Getting the overall win was McKenna Kelemanik.
Splits and finish times for WHS athletes can be seen here. The conditions were such that getting the results in writing at the finish line was a difficult task for the meet hosts, as such the boys results in particular are sketchy at best. If you know of any discrepancies in the order of finish relative to your teammates let me know and I'll try to sort through what I was given.
Wayland 25 - 3+4+5+6+7 (8) (9)
Waltham 36 - 1+2+10+11+12
On the girls side the effort was just as impressive, as the team showed good racing strategy for the rolling course. In fact Wayland was losing the meet at the mile mark but turned that around decisively in the second half of the race to wind up taking places 1,3,4,6 and 7. This gave the Wayland girls 21 points (anything less than 28 points in a dual meet is a winning score). Getting the overall win was McKenna Kelemanik.
Splits and finish times for WHS athletes can be seen here. The conditions were such that getting the results in writing at the finish line was a difficult task for the meet hosts, as such the boys results in particular are sketchy at best. If you know of any discrepancies in the order of finish relative to your teammates let me know and I'll try to sort through what I was given.
Tuesday, October 1, 2019
Dual Meet #3 @Waltham, 10/2/19
Meet Site: Waltham High School, 99 Jacks Way. Waltham
Bus leaves at 2:45
Two races--Boys will race first followed by girls. Boys will race no earlier than 4 PM.
Course Map:
The course begins on the turf field just down the hill from the high school building. Upon exiting the field, runners climb the hill on Jacks Way before entering the woods on the left. The course then follows a loop in the woods (pay attention on the tour to which trail is the course and which trails are not) before returning to Jacks Way and then the turf field where the race finishes.
Meet Information:
• Weather forecast: Cloudy, temperatures in the low to mid 70s with N wind about 10 mph. Temperature on the warm side but overcast and wind will keep it from feeling that hot. Bring clothes to wear at the meet besides your uniform. In addition, bring a plastic bag to keep your clothes and bag dry when not being worn.
• It's expected that during the race you will wear the full uniform assigned to you.
• The Waltham coach reports that the course is not suitable for spike elements in your racing shoes. If you have spiked racing shoes the spike elements should be replaced with blanks or 1/8" pyramids. If you wore longer spike elements in your racing shoes this past weekend at Wrentham, remove them Tuesday evening before going to bed. Do not wait until the bus ride Wednesday, after we arrive at Waltham, etc.
• You'll need to wear your assigned bib number which is the same number you wore in last week's meet . After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins, which is in turn kept inside the large red duffel bag.
• There will be a course tour sometime soon after we arrive.
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:
• the field where the course starts and finishes is down the hill from the parking lot next to the school building.
Bus leaves at 2:45
Course Map:
The course begins on the turf field just down the hill from the high school building. Upon exiting the field, runners climb the hill on Jacks Way before entering the woods on the left. The course then follows a loop in the woods (pay attention on the tour to which trail is the course and which trails are not) before returning to Jacks Way and then the turf field where the race finishes.
Meet Information:
• Weather forecast: Cloudy, temperatures in the low to mid 70s with N wind about 10 mph. Temperature on the warm side but overcast and wind will keep it from feeling that hot. Bring clothes to wear at the meet besides your uniform. In addition, bring a plastic bag to keep your clothes and bag dry when not being worn.
• It's expected that during the race you will wear the full uniform assigned to you.
• The Waltham coach reports that the course is not suitable for spike elements in your racing shoes. If you have spiked racing shoes the spike elements should be replaced with blanks or 1/8" pyramids. If you wore longer spike elements in your racing shoes this past weekend at Wrentham, remove them Tuesday evening before going to bed. Do not wait until the bus ride Wednesday, after we arrive at Waltham, etc.
• You'll need to wear your assigned bib number which is the same number you wore in last week's meet . After your race and before you leave, please return this bib number to the ziploc bag that holds the bib numbers and safety pins, which is in turn kept inside the large red duffel bag.
• There will be a course tour sometime soon after we arrive.
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:
• the field where the course starts and finishes is down the hill from the parking lot next to the school building.
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