MIAA All-State Division 2 Results, 11/20/21

The 2021 season ended today for the WHS Cross Country program in fine style at the Wrentham Developmental Center. The 9th grade duo of Luke Chisum and Owen Williams represented the team at the highest level for the sport in the state. Despite some slick spots underfoot, the course was by and large smooth and running quite fast. This fact combined with a field of almost 200 athletes who had all qualified to be in the Division 2 race meant the early pace was screamingly fast. Chisum and Williams hung back in the crowd early on passing the mile mark in about 5:35, somewhere in the back half of the field. Soon enough they were working their way past athletes who had bitten off more than they could chew. Hitting the second mile in 11:12 and running close to even splits for the first two miles had them near the top half of the field. The trend continued for an exciting final mile of the course as they continued picking off people ahead of them until the finish where Chisum wound up 76th and Williams a second behind him in 80th. 

Today was the third time the two had raced on the Wrentham layout but the first time racing the 5k distance, as previous visits had been on the shorter 3k course. Their times put them emphatically in the sub-18 minute club and well positioned among the top 10 WHS athletes to have raced the course since it was established in 2010. They were also the 4th and 6th fastest 9th graders in the Division 2 race, and 9th and 11th out of all 9th graders in all three divisions that raced on the course today. 

Note in the results linked below that the 3k split time was recorded for most of the runners, as they passed by the finish line and its timing mat at this point in the race. This split offers a glimpse into how the final stages of the race unfolded, i.e. who moved up and who fell back in the field. Luke Chisum passed 35 people in the last 2k (1.2 miles) of the race, and Williams did something similar as they were side by side pretty much the entire time. 

Results

All-time performance list for Wrentham Developmental Center

This will be the final entry for the 2021 campaign; many thanks to all those who made it a worthwhile, edifying and memorable one. Stay tuned for a preseason interest meeting, coming sometime in June 2022. Anyone who brings a friend to the meeting that's new to the team gets to pick something from the prize bag.

Awards Night and Varsity Lists

This coming Wednesday November 17th there will be an end of season celebration held in the Commons at 6:30. We'll recognize the recipients of team-specific awards including Most Improved, Rookie of the Year, and MVP. There are also Coaches' Awards and Booster Awards that will be given out. Varsity letters/pins will be distributed as well as JV certificates. Plus we'll be having the always popular dagashi prize bag blowout, a highlight of this event. There will also be chocolate milk available to whomever wants it (there was some left over at the end of the season). We hope to be done by 7:30. 

Please note that unlike past editions of this event, there will be no food for consumption at the event itself (sigh). Save the prize bag snacks and chocolate milk to have later. In addition, all parents must fill out an attestation form in order to be allowed in the building. This form has been sent out to the mailing list. Spare copies to fill out will be available at the event as well.

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 six of the team policies and FAQ document which can be found under the "Useful Links" sidebar on the right of this page.

Girls:

Nadia Calder

Emily Grieco

Hannah Han

June Kim

Grace Marto

Madeline O'Leary

Ashley Rice

Arya Samaratunga

Bella Thoen

Boys:

Luke Chisum

Thomas Creavin

Tully Jay

William Morris

Daniel Narvaez

Kyle Reece

Lucas Thompson

Michael Wightman

Owen Williams

MIAA Division 2B Championship Results - 11/13/21

Championship season reached new heights today for WHS cross country athletes. A new format for the MIAA Cross Country Tournament meant a new site to visit for the first round, with the Division 2 schools racing at the Gardner Municipal Golf Course. On a soggy, undulating sinuous layout it was important to not get sucked out too quickly in the early stages. Not all 5k courses are created equal and this one offered unique challenges. 

The boys raced first and leading the way were the 9th grade dynamic duo of Luke Chisum and Owen Williams led the way finishing 20th and 21st. They were followed by Thomas Creavin, Daniel Narvaez and William Morris rounding out the scoring five and Michael Wightman and Kyle Reece completing the Wayland top seven. When the results were compiled two somewhat remarkable things became clear:

• Chisum and Williams (the top two 9th graders in the race) qualified as wildcard individuals for next week's second and final round of the tournament, the Divsional State Championships. The qualifying criteria are laid out on page 4 of this document. No WHS athlete has qualified for the second round of the tournament since 2016 (Graham Macklin and Sarah Tully). No WHS 9th grader has qualified since Tully in 2013. 
• The boys team finished 8th, narrowly missing the final qualifying spot. Note that Wayland is the only team in the top 10 that has no 12th graders anywhere in its top seven. Only Ludlow in 7th can claim no 12th graders in their scoring top five. Also, just 13 points separated 7th and 11th place indicating how tightly contested these spots were. This meet promises to be quite competitive next year. 

Next up were the girls who wrapped up their season with a 19th place finish which is impressive considering that four of the seven who toed the line are in their first year on the team. Two of those rookie athletes, Arya Samaratunga and Bella Thoen, led the way for the team with both of them running well in the latter stages. June Kim was next finisher for Wayland, finishing her WHS career. She was followed by Ashley Rice with Grace Marto rounding out the scoring five. Madeline O'Leary finished her first season as Wayland's sixth runner and senior Nadia Calder, while unable to finish, gave it her best effort as she always does. 

The 2021 campaign has wrapped up except for Chisum and Williams who will be racing next Saturday at Wrentham Developmental Center. If there's sufficient interest in watching them race we'll look into taking one of the booster buses, let me know. 

meet results

WHS splits

Team results and top individuals at MIAA tournament since late '90s

MIAA Division 2B Championship, 11/13/21

 Meet Site:

Gardner Municipal Golf Course. The clubhouse is on Eaton Street, but the start/finish area is around the corner on Green Street. According to the map below parking areas are at the corner of Eaton and Green Streets.

Bus time 9 AM

Please arrive a few minutes early so we can get on the road in good time. 

Race Schedule and Entries:

Boys Race 11:30
Girls Race 12:15           

 Meet Information:

• Weather forecast: Cloudy with a slight chance of rain showers, temperature in the low 50s with E winds 5-10 mph. An up to date forecast for Gardner can be seen here. It will have rained on the course the day before, the ground will be soft underfoot. Dress appropriately including layers to wear when you're either waiting for your race or after having completed your cool down.  
• 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 the laundry basket which will then be brought to the tent.
• 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. Finally, don't press the stop button on your wristwatch as you cross the finish line, since doing so might interfere with the RFID chip and your hand and wrist will obscure your bib number from view by the backup camera.
• Stay off the tees and greens of the golf course while warming up. Stay out of the sand traps as well.

Course Map (click to enlarge):

 

• link to course map online that can be zoomed in and out if you like

• The course consists of two loops around the golf course from the starting line, with an extra 400 yards at the end from the starting line to the finish line. The course can best be described as "rolling." How rolling is in the eye of the beholder. There are also multiple turns on the course. It's important to preview the course by walk/jogging the loop well ahead of your race. Since the course covers the same loop twice you don't have to cover the entire 5k to see it all.
 

• the course is entirely on grass, spikes should be worn (1/4" or 3/8").

 
• Medals will be awarded to the top 15 finishers.  

• Qualification for next week's Divisional State Meet at Wrentham is covered on page 4 of this document. Since the format of the MIAA Cross Country Tournament has changed dramatically this year I wrote a document comparing the old system to the new system. The other teams in Division 2B are listed on page 2 of this document.

What to Bring:

• Uniform, including both jersey and shorts
• spare change of clothes so you can return your uniform when we return to WHS
• 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.

• lunch for after your race

• a bag to put wet clothes in
• Water bottle (filled)
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
• Folding chair
• Blanket (optional)

For Parents:

• A parking fee will no doubt be collected, I have no idea what it is. The fan parking area will no doubt be a complete mess, especially with the rainy forecast for Friday and possibly Saturday morning. In the past when visiting this course I've been able to park for free in the Mt. Wachusett CC parking lots across the street from the golf course. These can be accessed by taking a left on Matthews Street off route 140. See google maps for what I'm talking about.
• We hope to return to WHS around or a little after 2:30 PM.
• Dogs aren't allowed on or near the course, best to leave them home.
• 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 12 Training Plan, 11/8-11/14

MIAA Cross Country Tournament - old vs. new format

This week is the culmination of the season thus far. The hope is to put your best foot forward on Saturday at Gardner. Everything leading up to Saturday in practice is intended to help make that possible. We're not reinventing the wheel here, so no major changes are afoot other than a further reduction in training volume. The workouts are less about building fitness than confirming it. 

You've all made positive strides throughout the season. You can improve your chances of doing well on Saturday by getting to bed at a reasonable hour, drinking water regularly throughout the day (to the tune of around 48 ounces a day), and eating a nutritious balanced diet. Note that like the last two weeks, there's a scheduled day off during the week, which is Thursday i.e. Veteran's Day. 

The first three days of the week there will be two different workouts, one for the people who raced on Saturday and are doing a time trial on Tuesday (Group B) and the other for those that already ran a time trial last week (Group A). 

Finally, it's important to note that with the clocks turned back it will be getting dark quite early. If you or a family member have a reflective vest or other reflective gear bring it to practice and wear it whenever off campus. Take special care in crossing streets

 
Monday 11/8 - Warmup including BURPEES followed by either 

Group A: CMR of 36 (3 minute cycles). The CMR will then be followed by 6x150m at faster than race pace with a 150m jog recovery.

Group B: A short length run capped off with two sets of short repeats on the track.

Tuesday 11/9 - Warmup followed by either 

Group A: a short length run of no more than 36 minutes with run throughs over cones. 

Group B: 10 minute warmup, 3x100 at mile race pace, then a mile time trial followed by 3-4x200 at 5k race pace after 10-12 minutes. 8-10 minute easy jog cooldown.

Wednesday 11/10 - Warmup including BURPEES followed by either 

Group A:  a 12-15 minute jog, 3x400 at 5-10 seconds faster than race pace, mile at race pace, 3x400 at 5-10 seconds faster than race pace. Wrapped up with a 10 minute cooldown. The recovery between each 400 is 60-90 seconds, with 4.5 minutes before and after the mile. 

Group B: 36 minute CMR. The CMR will then be followed by 6x150m at faster than race pace with a 150m jog recovery.

Thursday 11/11 - off

Friday 11/12 - Warmup followed by a 10 minute jog, two sets of short intervals on top of the aqueduct, 10 minute cooldown.

Saturday 11/13 - MIAA Division 2B Championship at Gardner Municipal Golf Course. More details in a forthcoming post. 

 
Sunday 11/14 - off

Frank Mooney Invitational Results, 11/6/21

It was a fast day for racing at the Wrentham Developmental Center and a select group of WHS athletes took full advantage at Saturday's Frank Mooney Invitational. The team arrived to find the fields covered in a thick layer of frost which took a while to burn off in the weak November sun. The foot traffic from hundreds of athletes over the course left a few spots slick and borderline treacherous. There were multiple athletes slipping and falling but none from Wayland that I saw. Having spiked shoes made a big difference for those that wore them. 

Conditions underfoot notwithstanding the weather was just about perfect for this time of year, chilly and crisp without a breath of wind to speak of. The first race of the day was the 10th grade boys 5k race with three WHS runners all running as fast as they've ever run for the 5k distance, led by Kyle Reece who ran under 20 minutes. Next was the 9th grade boys race where the dynamic duo of Luke Chisum and Owen Williams kept the leaders close early on and eventually consolidated their spots in 2nd and 3rd. Luke now has the fastest time run for a WHS male athlete on the 3k course at Wrentham and Owen the 3rd fastest. The athlete in between them on the list, Graham Macklin '17, wound up a multiple time DCL All-Star and State Meet qualifier in cross country.  Wrapping up the day for Wayland was Arya Samaratunga in the girls 9th grade 3k race who smartly moved her way into the top five by the 800 meter mark and stayed there the rest of the way finishing fifth. She improved on her time which is the third fastest by a WHS female athlete on the 3k course which was first used in 2010. 

Meet results

WHS athletes splits and times

All time performance lists for the Wrentham course since 2010

Frank Mooney Invitational, 11/6/21

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 Shears St. This is across the street from the William A. Rice Recreation Area.

Bus time 7 AM

Remember, no eating on the bus and masks must be worn.

Race Schedule and Entries (time cutoff in parentheses):
 

9:00 AM Sophomore boys 5k race (25 minutes) - Caddoo, Goldstein, Reece

9:26 AM Sophomore girls 5k race - none

9:55 AM 9th grade boys 3k race (16 minutes) - Chisum, F. Jay, Williams

10:12 AM 9th grade girls 3k race (18 minutes) - Samaratunga

 
Meet Information:

• Weather forecast: Sunny, temperatures in the high 30s to low 40s with a light breeze.
• 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. 
• Report to the starting line 10 minutes before the start of your race; the meet staff has been known in the past to start races a few minutes earlier than the posted schedule. 
• 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 RFID 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 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 ball fields across the street.
• Medals will be given to the top 30 finishers in each race.
• Time cutoff: the timing system will be turned off when the cutoff time for a given race is reached. 

Course Map:

• The course is fairly flat, with some roll in places. There are no long and/or steep hills. The course is almost entirely on grass. The 5k course is three loops. The 3k course ends after the second loop (yellow on this map). The 5k course repeats this second loop. Both the 3k and 5k share the same first loop, which is the circumference of the large field where the course is situated. The second and third loops have two incursions from the outer edge of the field into the middle. Typically there are large digital clocks at the mile and two mile marks. 

What to Bring:

• Uniform
• Everyday training shoes
• Racing shoes if you have them; this is a course for spikes, 1/4" or 3/8" elements
• Warmup clothes including a shirt

• Gloves
• Water bottles - filled

• Folding chair - important to have something to sit on other than the ground

• Blanket or sleeping bag - important as we won't be bringing the tent, while we won't be out in the open for that long you will want to have something to help stay warm when not warming up, racing, or cooling down

• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

For Parents:

• The parking fee this year is $10 for each car. You didn't hear this from me, but there's free parking at the soccer field complex across the street as well as at King Philip HS which is about an 8-10 minute walk down Shears Street from the meet site.
• Dogs aren't allowed except for service animals.
• No grilling, cooking, or fires are allowed at the meet site. 
• 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 return to WHS by noontime, possibly a bit earlier.

Week 11 Training Plan, 11/1-11/7

Purdy calculator

This week features the Frank Mooney Invitational on Saturday, a meet that for this program will involve 9th and 10th grade athletes. Those that aren't racing on Saturday will be doing a time trial, either on Thursday (first choice date) or Friday (backup date if weather on Thursday isn't suitable). Like last week, there will also be a day off mid-week which will be Wednesday.

Mon 11/1 - Warmup including BURPEES followed by a progressive medium long run. The length of this week's run is the same as last week's CMR.

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 (12 minutes easy, 9 minutes fresh, 9 minutes good, 6 minutes easy)

Tue 11/2 - Warmup followed by a short length run including run-throughs and bounding over cones

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

Wed 11/3 - off

Thu 11/4 - Warmup followed by a medium length run including timed repeats as follows:

those racing 3k on Saturday: 10 minute warmup, 2 sets of 3x400 meters 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 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, mile time trial on the track, 10-12 minute break, 3-4x200 at race pace with a 200 meter jog recovery, 10 minute easy jog cooldown.

Fri 11/5 - Warmup including BURPEES followed by a short length run at an easy to moderate intensity. Two sets of short repeats on top of the aqueduct in the last 8-10 minutes of the run.

Group A: 24-28 minutes
Group B: 32-36 minutes
Group C: 40-44 minutes

Sat 11/6 - 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 11/7 - off

DCL Championship Results, 10/28/21

Championship season kicked off today at Franklin Park with the DCL Championship meet. With both the boys and girls varsity teams having members racing in separate 9th grade races the emphasis today was on individual accomplishment on a course that's been in use for decades. In fact the World Cross Country Championships were held at Franklin Park in 1992 (the women's race was won by an American, Lynn Jennings). 

There were many performances of note in what were deep and competitive races throughout the day. The course, soggy from recent rains, ran relatively slow and yet times compared favorably to other, faster courses like the ones at Weston and Wrentham that the team has raced on earlier in the season. 

There were three medal winners on the day, all of them in the 9th grade races in which Wayland was well represented. Arya Samaratunga ran a strong second place in the 9th grade girls race, moving up smartly in the second half of the race and finishing impressively. Her time puts her third on the list of Wayland athletes for this course that has performances going back to 2003. 

In the 9th grade boys race Luke Chisum and Owen Williams were part of a pack that broke away from the field in the early stages of the race. The trip up and over Bear Cage Hill gave Chisum the opportunity to show his heels to the field as he pulled away and then stormed to the line, with Williams following close behind in third. Both of them finished in under 11 minutes, something that hasn't happened for a Wayland 9th grader since 2007.

meet results

WHS athletes splits and times

All-Time lists for current Franklin Park 3k and 5k courses going back to 1997

and don't forget, real men love cats...

DCL Championship, 10/28/21

Meet Site: Playstead Field at Franklin Park, Boston.

Bus Time: 

12 PM - note the bus time. Athletes listed below (and only those athletes listed below) will be dismissed after 3rd period. Remember that you're responsible for any work in classes that you miss.
 

Meet Schedule and lineups:

2 PM JV girls 5k - Han, Mente

2:30 PM Varsity boys 5k - Creavin, T. Jay, Morris, Narvaez, Wightman

3 PM 9th grade girls 3k - Samaratunga

3:20 PM 9th grade boys 3k - Chisum, F. Jay, Williams

3:35 PM Varsity girls 5k - Calder, Grieco, Kim, Marto, O'Leary, Rice, Thoen

4 PM JV boys 5k - Caddoo, Frank, Goldstein, Grossman, Reece

4:30 PM Awards

Meet Information:

• Weather forecast: mostly cloudy, temperatures in the low to mid 50s with SSW winds around 10-15 mph. The temperature and wind combination make it incumbent upon athletes to have adequate warmups and to wear them before and after racing. 

 • The varsity and JV 5k course has three loops; the first loop starts on the Playstead field and goes around these fields and White Stadium. The second loop goes part of the way around the fields and stadium before heading away from the field loop for a climb up and over Bear Cage Hill. On the other side of Bear Cage Hill the second loop rejoins terrain covered on the first loop again. The third loop covers the Wilderness and Playstead field. 

• The 9th grade race incorporates the first two of three loops shown on the maps below.

• The top 15 finishers in each varsity race, the top 8 JV and the top 7 9th graders will receive trophies.

• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course. This section is labeled "The Wilderness" on the map below. While this part of the course will surely be well marked, it's a good idea to check it out during your warmup jog if you're running the 5k course.

• 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.  

• Return time to WHS is approximate, but we hope to be back between 6:00 and 7:00 depending on traffic 

 
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

internet connected device to fill out the Golden Microphone Voting

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 this spot repeatedly.

Week 10 Training Plan - 10/25-10/31

 This week features the beginning of championship season with Thursday'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 runs per week. This is achieved by taking one more day a week off from practice. This week that day is Tuesday.

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 10/25 - Warmup including BURPEES followed by cyclic long run as follows:
Group A: 36 minutes (3 minute segments)

Group B: 48 minutes (4 minute segments)

Group C: 60 minutes (5 minute segments) 

• Tue 10/26 - off

• Wed 10/27 - Warmup 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

• Thu 10/28 - DCL Championship Meet @Franklin Park. The first race (JV Girls) will be at 2 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

• Fri 10/29 - Warmup including BURPEES 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 10/30 - Medium length run at an easy to moderate intensity. For those that are interested we will be meeting at Lincoln Station at 10 AM for this run. To avoid getting lost on the trails, download the Outerspatial app on your phone. 

Group A: 32-36 minutes
Group B: 40-44 minutes
Group C: 48-52 minutes

• Sun 10/31 - off

Week 9 Training Plan, 10/18-10/24

This week there are no meets scheduled which means the focus can be on consolidating your training leading up to the championship portion of the season. The two highlights of the week are the long run on Tuesday and a timed repeat workout on either Friday or Saturday. Keep in mind that the forecast calls for cooler temperatures on Monday and Tuesday and you should have clothes for this. There's an optional practice at Lincoln Station on Saturday morning, those who plan on attending will do the timed repeat workout and not on Friday. 

Monday 10/18 - Warmup including BURPEES followed by a short run followed by high knee run-throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:

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

Tuesday 10/19 - warmup followed by a PLR along the Weston aqueduct. Once people have crossed the Sudbury River via the hot dog bridge there are various options of where to go from there. The overall length of the run is as follows, remember that the first 1/3 of the run is easy, the next 1/4 is at a "fresh" pace, the next 1/4 after that is at a "good" pace and the final 1/6 of the run is at an easy pace again.

Group A: 48 minutes
Group B: 60 minutes
Group C: 72 minutes 

Wednesday 10/20 - warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills on Wallace Road near the Hultman aqueduct and Old Connecticut Path. The length of the run today is as follows:

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

Thursday 10/21 - warmup followed by a short length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.

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

Friday 10/22 - warmup including BURPEES followed by either a medium length run (Group A: 36-40 minutes, Group B 44-48 minutes, Group C 52-56 minutes) or the following workout:

Group A: 6 minute jog warmup, 2x 3 minutes at good pace with 90 seconds recovery after each, then 2 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes jog rest between sets. 6 minute cooldown. The first set should be at race pace, the last set faster than that. 

Group B: 8 minute jog warmup, 3x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Group C: 8 minute jog warmup, 4x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Saturday 10/23 - warmup followed by either a medium length run (Group A: 36-40 minutes, Group B 44-48 minutes, Group C 52-56 minutes) or the following workout:

Group A: 6 minute jog warmup, 2x 3 minutes at good pace with 90 seconds recovery after each, then 2 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes jog rest between sets. 6 minute cooldown. The first set should be at race pace, the last set faster than that. 

Group B: 8 minute jog warmup, 3x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Group C: 8 minute jog warmup, 4x 3 minutes at good pace with 90 seconds recovery after each, then 3 sets of 3x200m with a 100 meter jog recovery and 2-3 minutes rest between sets. 8 minute cooldown. The first two sets should be at race pace, the last set faster than that. 

Sunday 10/24 - off

Dual Meet #5 Results

 The dual meet portion of the  season wrapped up on Wednesday at Franklin Park in Boston, which will also be the site of the upcoming DCL Championship later in the month (note the date for this meet is confirmed for Thursday 10/28). With many members of both teams having either raced twice in the past week or in one case still recovering from injury, today’s meet was more of a controlled effort than an all out race for most. Still it was a good opportunity to see the layout for the next meet which will be more competitive for sure with the entire league in attendance.

WHS splits and times can be seen here

Dual Meet #5 vs. Boston Latin, 10/13/21

Meet Site: Playstead Field at Franklin Park, Boston.

Bus Time: 3 PM, note the bus time
 

Race Schedule:

JV combined (3K) - Caddoo, Frank, Goldstein, Grossman, Han, F. Jay, Liu, Mente

Boys 5k

Girls 5k

Meet Information:

• Weather forecast: sunny, temperatures in the low to mid 70s with light NE winds around 5 mph.
 • The course has three loops; the first starts on the Playstead field and is a loop around these fields and White Stadium. The second loop also goes around the fields and stadium and features a climb up and over Bear Cage Hill. The third loop covers the Wilderness and Playstead field. 

• The JV race incorporates the first two of three loops shown on the maps below. The 5k course covers all three loops.
• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course. This section is labeled "The Wilderness" on the map below. Upon arrival, I will be leading everyone entered in the varsity race on a tour of this section.

• there will be live scoring of the varsity races that can be seen at this link.

• 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.

Week 8 Training Plan, 10/11-10/17

map of Jericho town Forest in Weston for Monday's long run

Mon 10/11 - Warmup followed by a cyclic long run. For those who are in town today we'll be meeting at the intersection of Plain Road and the Mass Central Rail Trail. This is the spot where we met the last time we went for a run along the rail trail. Remember there are 12 equal length segments in a CLR. The length of each individual segment today will be 30 seconds less than the last time we did a cyclic long run two weeks ago. This means the long run for each level will be 6 minutes shorter than the last cyclic long run. Level by level it looks like this:

Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)

Tue 10/12 - Warmup including BURPEES followed by a short run followed by run throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:

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

Wed 10/13 - Dual Meet #5 v Boston Latin @Franklin Park. More information on this meet will be forthcoming. Today is a medium length day in terms of training volume as follows:

Group A: 36-40 minutes
Group B: 44-48 minutes
Group C: 52-56 minutes

Thu 10/14 - Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We will most likely be doing the hill drills on Keith Road near the middle school. The length of the run today is as follows:

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

Fri 10/15 - Warmup followed by either a medium length run for those going to practice in Lincoln tomorrow, or the following workout:

Group A: 6 minute jog then 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes, 1 minute with 2.5 minute jog recoveries, 6 minute jog.
Group B: 6 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries, 6 minute jog.
Group C: 8 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute, 1 minute repeats with 2.5 minute jog recoveries, 8 minute jog.

The 4 and 3 minute repeats should start at a good pace (tempo) and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). 

Sat 10/16 -  A medium length recovery run for those who did the repeat workout yesterday (Group A: 36-40 minutes, Group B: 44-48 minutes, Group C: 52-56 minutes) or the following workout at Lincoln Station (145 Lincoln Road, Lincoln MA):

Group A: 6 minute jog then 4 minutes, 3 minutes, 2 minutes, 1 minute, 3 minutes, 2 minutes, 1 minute with 2.5 minute jog recoveries, 6 minute jog.
Group B: 6 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute repeats with 2.5 minute jog recoveries, 6 minute jog.
Group C: 8 minute jog then 2 sets of 4 minutes, 3 minutes, 2 minutes, 1 minute, 1 minute repeats with 2.5 minute jog recoveries, 8 minute jog.

The 4 and 3 minute repeats should start at a good pace (tempo) and end at a hard pace (race effort) over the last 30 seconds. The 2 minute repeats should be split evenly between good and hard pace. The 1 minute repeats should be run entirely at a hard pace (race effort). 

Sun 10/17 - off, cross training if you like for no more than an hour.

Fort Devens XC Challenge Results 10/9/21

 In the first edition of the Fort Devens Challenge there were many noteworthy performances from Wayland athletes. There were three different distances contested--3, 4 and 5 kilometers--over a course that had a mix of mostly flat smooth grass fields with a short but steep climb up and back down a decent sized hill in the woods next to the fields. The 4k and 5k courses visited this hill twice. The course layout favored a strategic approach to racing, and Wayland athletes as a group acquitted themselves quite well in this respect, moving up through the field as the race progressed.

There were four medal winners on the day with Owen Williams and Luke Chisum taking 2nd and 3rd place in the boys 3k race, patiently working their way up to near the front of the field. The next race with WHS participation was the boys 4k and Daniel Narvaez celebrated his birthday with a convincing victory. He didn't take the lead until after the 2 mile mark but when he did it stuck. Daniel was followed by Thomas Creavin who also finished in the top 10 making a potent 1-2. 

In the largest field of the day, William Morris, Michael Wightman and Zachary Grossman all did well in the boys 5k race to complete a full scoring team for Wayland (3x 5k runners, 2x 4k runners, 2x 3k runners). The final event on the docket was the open 4k race that saw members of both WHS teams racing together. This race was nearly as large a field as the boys 5k and featured back and forth competition throughout. 

overall results

splits for Wayland athletes - boys who ran the 5k, if you know your mile split time please pass it along to me

video of the boys 3k - stay for the high five at the five minute mark

Daniel Narvaez post-race interview

Fort Devens XC Challenge - 10/9/21

Note: much of the information below has been taken from this document which you can download if you like. 

Meet site: 65 Antietam Street Devens MA

Bus time:

9:00 AM for boys entered in the 3k, 11:45 AM 4k, and 5k

11:45 AM for everyone entered in the Open 4k

Weather: 

Cloudy, temperature around 60 with west winds 5-10 mph. Warmup clothes (long sleeves and pants) will be necessary.

Schedule/Order of Races/Lineups:

11:00 am Boys 3K Short Course - Chisum, Williams
11:15 am Girls 3K Short Course - none
11:45 pm Boys 4K Medium Course - Creavin, Narvaez
12:15 pm Girls 4K Medium Course - none
12:45 pm Boys 5K Long Course - Grossman, Morris, Wightman
1:15 pm Girls 5K Long Course - none
1:45 pm Open 4K Medium Course - Caddoo, Frank, Goldstein, Grieco, F. Jay, Marto, O'Leary, Reece, Rice, Samaratunga, Thoen

Course Maps: 

3K - link to larger version

4k - link to larger version

5k - link to larger version

Format:

Each school may enter unlimited teams of 7 with 3 racing the 5k, 2 racing the 4k and 2 racing the 3k. The cumulative times of each set of 7 athletes will be used to score the meet. Each school may also enter unlimited athletes to run in the co-ed “Open” race if there are any “odd athletes out”

Medals to the top 25 finishers in each race, no medals for the Open 4k race

 What to Bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store sweaty clothes

• water bottle - including a second (24-32 oz.) bottle if you have an extra

• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)

Historical Note:

As time allows we hope to stop at the Fort Devens post cemetery where various German and Italian POWs from World War 2 are buried (among others).

POW causes of death

Rumination on the death of Friedrich Steinhoff 

Friedrich's brother Ernst, Nazi and beneficiary of "Operation Paperclip"