Week 11 Training Plan, 10/30-11/5

Purdy calculator for use in interpolation of a goal time for the mile time trial

This week features the Frank Mooney Invitational on Saturday.  This meet is for 9th graders, JV runners, and those who are in contention to round out the top seven that will be racing next weekend at the MIAA Division 2B Championship race. 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 on Wednesday. 

For the remainder of the season, all athletes must wear a reflective vest when running off campus. A set of vests has been acquired for this purpose using funds raised from the Wayland XC Festival. Remember to return the vest at the end of practice. It must be folded neatly before being put away in one of the two "Pam's Run" drawstring bags that are used to store them. The vests don't need to be worn while running on campus, for example when running on the track as we'll be doing on Thursday.

Mon 10/30 - Warmup including BURPEES followed by a cyclic medium run. The length of this week's run is the same as last week's PMR.

Group A: 36 minutes (3 minute segments)
Group B: 48 minutes (4 minute segments)
Group C: 60 minutes (5 minute segments)

Tue 10/31 - 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 11/1 - off

Thu 11/2 - 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 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: a short length run at an easy to moderate intensity for those racing tomorrow. 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

Fri 11/3 - Warmup followed by a short length run at an easy to moderate intensity for those racing tomorrow. 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

for 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. The time trial is in essence a race, so if you have a pair of racing shoes you should wear them. 

Sat 11/4 - 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 11/5 - off

DCL Championship Results, 10/27/23

Many Wayland athletes raced well at the DCL Championship meet, held in unseasonably warm temperatures at Franklin Park in Boston. The varsity races were led by Will Jackson for the boys and Arya Samaratunga on the girls side. Both finished in the top 20 of their respective races, with Jackson in 12th overtaking multiple runners in the final mile and Samaratunga in 20th. In the 9th grade girls race Ainsley Jay finished a strong 8th. 

Franklin Park has been the site of cross country races since the late 19th century; the current layout dates back to the late '90s. There have been results online going back to 1997 which I've consolidated into an all-time list. This is the most comprehensive such list for any course that WHS has repeatedly visited over the years. Note that after his effort today, Jackson now occupies the top spot on the boys 5k list out of over 200 athletes, while Samaratunga ranks among the top 10 of almost 130 athletes for the girls 5k results. In addition there were multiple athletes who improved on their previous best for this course, in some cases by an impressive amount. 

The season continues into November with next Saturday's Frank Mooney Invitational, which features a shorter race for 9th graders with a 5k for 10th-12th grade athletes. The top upperclass runners from Wayland will sit this meet out. 

overall results - note that while the varsity races have been split into separate Foley and Thorpe division results (Wayland is in the Foley division), the entire league ran together in the varsity races and these placings were used for determining awards (top 15 got medals).

splits for WHS athletes

DCL Championship, 10/27/23

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 - Rice

2:30 PM Varsity boys 5k - Caddoo, Jackson, A. Narvaez, D. Narvaez, Reece, Tan, Wightman

3 PM 9th grade 3k - Jay, Wang

3:20 PM Varsity girls 5k - Bell, Ciciarelli, Liu, McCormack, Samaratunga, Yee

3:50 PM JV boys 5k - Z. Goldstein, Goode, Han, Markey, Newland, Sebastianelli, Wheeler

4:30 PM Awards

Meet Information:

• Weather forecast: partly cloudy, temperatures in the low to mid 70s NNE winds 5-10 mph.

• The varsity and JV 5k course has three loops; the first loop starts on the Playstead field and goes around the ball fields and White Stadium. The second loop goes part of the way around the fields and stadium before heading away from the field area for a climb up and over Bear Cage Hill. On the other side of Bear Cage Hill the second loop rejoins the first loop, behind the area of the starting line. The third loop covers the Wilderness and Playstead field. See maps below.

• The 9th grade race course is the first two of the three loops described above and 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.

• Wayland will be in box #4 at the starting line.

• 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.  

printer friendly version of course map here

• 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
• 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

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 either in person or via e-mail.
• The area just beyond the finish line is a good place to see the race at various points, as the runners pass by this spot repeatedly.

Week 10 Training Plan - 10/23-10/29

What is Lactic Acid (Lactate)?

Lactate threshold training 

Lactate meter

Norwegian Training

Marius Bakken on training

Men's 1500 meter final, 2023 World Championship (Norway 2nd and 3rd)

Norway's approach to youth sports

This week is the beginning of the final phase of the season, kicking off 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. As in years past, there will be a karaoke contest on the bus ride home. Submit your song choice to the coaches for approval in advance. The maximum group size for the contest is four people. It would behoove you to practice your song beforehand.

With the end of the season drawing near, we've entered the peaking phase of our training. The proverbial hay is in the barn and from here on out it's a draw down of training volume, which is 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 an additional day per 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 10/23 - Practice at 3:30. Warmup including BURPEES followed by progressive 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 10/24 - off.

• Wed 10/25 - Practice at 3:30. Warmup followed by a short length run with 3-4 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 10/26 - Practice at 3:30. Warmup including BURPEES followed by a short length run at an easy to moderate intensity including hill drills on the aqueduct near Cedar Crest Road. 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

• Fri 10/27 - DCL Championship Meet @Franklin Park. The meet starts early which will require dismissal after 3rd period class. You're responsible for any work or tests you might miss as a result of this. 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

On the bus ride home, there will be the tenth annual edition of the Golden Microphone karaoke contest.

• Sat 10/28 - 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. This is an excellent opportunity to check out the trails in the Mt. Misery area, as well as Adams woods. 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 10/29 - off

Dual Meet #5 Results - vs. Weston, 10/18/23

Under cloudy skies that wouldn't seem conducive to being outside but made for good racing weather, the WHS teams finished the dual meet schedule on Weston's course at Burchard Park. Both boys and girls Weston teams are among the top Division 3 (small school) teams in the state, and this was reflected in the team score today. They're also among the few teams Wayland faces that race in a tactically sound manner, which made some of the individual battles more compelling to watch unfold. In this context there were some noteworthy results. Apart from seeing how the Wayland team stacked up versus their opponent today it's also interesting to look at how Wayland runners who raced here in 2021 (the most recent visit to this course) have improved in the intervening two years. In addition, today represented the sixth time Wayland has raced on this particular course since it was established in 2017 (the course was used twice in 2020), and over that time a somewhat decent sized sample of WHS runners have raced on the same course. The day's results can be seen here while the all-time list for WHS runners at Burchard park can be seen here. 

Dual Meet #5 - vs. Weston, 10/18/23

Meet Site: Burchard Park, 269 Concord Road Weston Ma

*NOTE: the meet is NOT held at Weston High School* 

 

Bus Time 2:45

Time Schedule:

4:30 Combined JV race (boys and girls together) - N. Goldstein, Goode, Han, Kotzampaltiris, Libenzon, Ma, Maali-Pohl, Munford, Nagalla, Newland, Rice, Sebastianelli, Srivastava, Wang, Xu

Boys race to follow (no later than 5 PM in all likelihood) - Caddoo, Ciccarelli, Z. Goldstein, Jackson, A. Narvaez, D. Narvaez, Reece, Wheeler, Wightman

Girls race after that (likely by 5:30) - Bell, Ciciarelli, Jay, Liu, Samaratunga, Yee

Course Map: 

• The varsity course is 5k in length and consists of two loops. The JV course cuts off the northern section of the loop, making the length just under 2.5 miles.

The 5k course covers about 1.2k of grass, 3k of dirt trails/dirt road (with a few sections where there also is some gravel on the dirt), and 800m of asphalt (mostly sidewalk and a bit of the driveway which gives access to the parking lot). If you're wearing spiked shoes they should be fitted with blanks or 1/8" pyramids. The course is fairly flat. The athletes will run about 200 m across the grass fields before hitting the trails, 2 times a 2.4k loop in the trails, then a 200m finish back across the field

Trails are quite wide, should be no issues with passing except for one 40 meter stretch (which is run twice, near the mile mark and then at about 4k).  

 
Meet Information:

• Weather forecast: mostly sunny, temperature around 60 degrees. Light winds from the north 5 mph. Bring clothes to wear at the meet besides your uniform.
• It's expected that during the race you will wear the uniform assigned to you.
• You'll need to wear your assigned bib number. This is the last time we'll be using these numbers this season, if you want to keep your number as a momento feel free otherwise dispose of it properly. You can keep the safety pins as well. 
• There will be a course tour soon after we arrive.
 
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:

• As a reminder, the meet is NOT held at Weston High School.

• Spectators at the field can see the first 300m, a 300m section in the middle of the race, and the last 300m without having to leave the ball field area. 
• There is parking next to the baseball fields where the course begins and ends.

Week 9 Training Plan, 10/16-10/22

This week features the final dual meet of the season, with a visit to Weston and their course at Burchard Field. In addition, on Monday we'll be doing the final long run of the season. From here on out the length of the longest run of the week will be cut down as we taper down to the end of the season. Finally, on Saturday we'll have what will most likely be the final optional practice at Lincoln Station of the season. 

Monday 10/16 - Practice at 3:30. Warmup including BURPEES followed by a CLR.  The route of today's run is TBA. The overall length of the run is listed below; remember that there are four cycles of easy-fresh-good, making for a total of 12 segments.

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

Group C: 72 minutes (6 minute segments)

Tuesday 10/17 - Practice at 3:30. Warmup 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

Wednesday 10/18 - Dual Meet #5 vs. Weston at Burchard Field. More information on this meet will be forthcoming in a subsequent post. Remember that today should be a medium length day including warmup and cooldown jogs. 

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

Thursday 10/19 - Practice at 3:30. Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll be doing the hill drills near Cedar Crest Road on the Hultman aqueduct. The length of the run today is as follows:

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

Friday 10/20 - Practice at 3:30. Warmup followed by either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those attending tomorrow's practice at Lincoln Station or the following workout:

Group A: 6 minute jog warmup, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Saturday 10/21 - Either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those not attending today's optional practice or the following workout meeting at Lincoln Station at 9 AM:

Group A: 6 minute jog warmup, 9 minute progression run with first 3 minutes at 60% effort, next 3 minutes 70% effort, last 3 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 6 minute jog cooldown. 

Group B: 8 minute jog warmup, 12 minute progression run with first 4 minutes at 60% effort, next 4 minutes 70% effort, last 4 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown. 

Group C: 8 minute jog warmup, 15 minute progression run with first 5 minutes at 60% effort, next 5 minutes 70% effort, last 5 minutes at 80% effort. 5 minute break then 3 sets of 3x300 meters with 200 meter recovery jogs. First two sets at race pace, last set faster than that. 3 minutes between sets. 8 minute jog cooldown.

Sunday 10/22 - off

Bob Glennon Twilight Invitational Results, 10/13+14/23

The Twilight Invitational, held since 2011 in the evening hours at the Cape Cod Fairgrounds in Falmouth, has become the most popular event put on by the Mass. State Track Coaches Association (MSTCA). Its popularity is such that in 2018 the meet was split into separate nights for larger and smaller schools. For the first (and hopefully last) time Wayland had athletes racing on both nights. Wayland's enrollment ranks among the smaller schools and the WHS teams would thus normally compete in the night for small and medium sized schools. The meet director had made the offer for smaller sized schools to switch to Saturday's large school division if they desired. When a bus was unable to be procured for Friday's small and medium school night, I switched the team into Saturday's meet instead. In order that 10th graders would be able to attend both the meet and Saturday's ever-popular 10th grade semi-formal, just the sophomores went on Friday in the WHS "booster bus" which has a 15 passenger capacity including the driver--enough for the 10th grade crew but not for the entire team. 

On Friday six WHS sophomores competed. Matthew Tan continued an upward trend for him by running a solid time in the 10th grade boys race and taking initiative from the start. He was joined by Leo Ciccarelli, Edge Wheeler and Noah Goldstein, while Yathartha Srivastava and Arya Nagalla ran in the novice race that started the meet. On Saturday, Wayland returned with a larger contingent. The most noteworthy results included Ainsley Jay finishing in the top 30 in the 9th grade girls race and Will Jackson finishing in the top 40 in a very deep and competitive boys varsity race that featured some of the top teams in the state. Jackson's time would have placed in the top 25 on Friday. Arya Samaratunga had a strong effort in the girls varsity race. The boys varsity team, led by Jackson, finished 15th of 20 teams, and probably would have placed in the top 10 at Friday's meet. 

Splits for WHS athletes

overall results for Friday

overall results for Saturday

Bob Glennon Twilight Invitational, 10/14/23

live results link

Meet Site: Cape Cod Fairgrounds, 1220 Nathan Ellis Hwy (rt. 151), East Falmouth, MA 02536

Bus Time: 2:00 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:

5:30 Novice co-ed race - 2.1 miles - Dale, Goode, Kotzampaltiris, Ma

6:20 9th grade girls - 2.1 miles (19 minutes) - Jay

7:35 Junior Varsity boys - 3.1 miles (25 minutes) - Z. Goldstein, Xu

8:00 Junior Varsity girls - 3.1 miles (28 minutes) - Yee

8:30 Varsity boys - 3.1 miles (22 minutes) -  Caddoo, Chisum, Jackson, A. Narvaez, D. Narvaez, Reece, Wightman

9:00 Varsity girls - 3.1 miles (26 minutes) - Samaratunga

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.

Course Map:

• The main loop of the course is indicated by the blue line on the map. The novice and 9th grade races run this loop twice, the 5k races cover the loop three times. The red line on the map is the initial run off the starting line; the yellow line is the final run to the finish line.

• Part of the loop is paved, which may influence your spike element length choice. Check the course loop beforehand.

• The loop passes through multiple barns. 

• The starting line is a mix of grass and sand, and can best be described as "crowded." The most people from one team that will be allowed to stand side by side on the starting line is two, others will have to line up behind them where there are more than two people entered.

Meet Information:

• Weather forecast: Cloudy, temperatures in the mid to high 50s, E winds 5-10 mph.

• The top 25 finishers in each race except for the novice race win medals. Medals will be given out in the finish chute.

• All warmup and cool down runs must be done on the fairgrounds, athletes aren't permitted to run on the roads near the fairgrounds. 

• 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.

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. You might want to bring a dry set of clothes to wear on the trip home.
• 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 before or after your race. We won't be leaving the meet until sometime after 10 PM. 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:

• The Bourne Bridge is under construction with traffic reduced to one lane in each direction. Consider leaving earlier and/or using the Sagamore Bridge if you plan on attending the meet. 

• From the meet director:

• We encourage spectators to purchase admission tickets online before reaching the gate.  If purchased online, the tickets cost $8 for adults and $4 for students/seniors and can be bought without creating an account.  If admission tickets are purchased at the gate, the fees are $10 for adults and $5 for students/seniors.  The MSTCA accepts cash, credit/debit cards, and Venmo at the gate.
  

Twilight Spectator Tickets Link

• Dogs and grills are prohibited. As are drones, so leave those at home.
• Given the sinuous nature of the course loop there are various spots where you can stand in one place and see the race pass by your position multiple times.

Week 8 Training Plan, 10/9-10/15

Week 8 features the always popular Bob Glennon Twilight Invitational in Cape Cod on Friday. Please note there is an optional practice on Monday, 9 AM at Lincoln Station (145 Lincoln Road) for those who are in town. Remember to fill out the very brief poll indicating your availability for Friday's Twilight Invitational. You must fill out the poll even if you don't plan on going to this meet in Falmouth and I need to hear from everyone by Monday evening.

Mon 10/9 - Progressive Long Run in the woods of Lincoln and Concord. Unlike previous visits to Lincoln we'll be heading off into the broader trail network today. In order to keep track of where you are in this vast area, you must bring your phone along with you with the OuterSpatial mobile app (available in google play or the apple app store) loaded on it. You'll also want some way to carry your phone other than in your hand. The length of the run is the same as last week.

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 10/10 - Practice at 3:30. 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 10/11 - Practice at 3:30. Warmup followed by either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) for those attending tomorrow's practice at Lincoln Station 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. 

Thu 10/12 - Practice at 3:30. Warmup including BURPEES followed by a short length recovery run at an easy to moderate intensity with hill drills. We'll be doing the hill drills on the Hultman aqueduct where it crosses Cedar Crest Road. 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 10/13 - Practice at 3:30. Warmup followed by a short length run with 3 sets of short repeats on the track. The length of today's run is as follows:

Group A: 28-30 minutes
Group B: 32-34 minutes
Group C: 38-40 minutes

The repeats are as follows:

Set 1: 3x(200 meters 65-70% effort, 200 meters jog)

Set 2: 3x(100 meters 80% effort, 100 meters jog, 100 meters 90% effort, 100 meters jog)

Set 3: 6x(50 meters 70% effort, 50 meters 80% effort, 50 meters 90% effort, 50 meters walk). If you start at the beginning of either turn on the track, you would end when passing by the 50 yard line of the football field.

Sat 10/14 - MSTCA Bob Glennon Twilight Invitational at Cape Cod Fairgrounds in Falmouth.
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 10/15 - off

Dual Meet #4 Results - vs. Bedford, 10/4/23

The final home meet of the 2023 season took place in conditions more typical of late August than early October, with temperatures in the 80s under a cloudless sky. While it's been reasonably warm of late it's been a month since we've experienced this kind of weather. This made an already challenging race that much more of an effort, and this was reflected in the fact that many WHS athletes had a faster time in the home meet two weeks ago that took place in more temperate conditions. Despite this there were many noteworthy efforts and good racing under trying circumstances. 

The boys raced first, and after Bedford took the top spot the next three places went to Wayland with junior Luke Chisum followed closely by Will Jackson and senior captain Daniel Narvaez rounding out the top four overall. The 4th and 5th spots for the WHS boys have been filled by five different people this season, today it was Adrian Narvaez and Leo Ciccarelli taking those spots. When the dust cleared Wayland won the meet 22-33 due to superior depth. The other seniors who raced today, including Kyle Reece, Ben Caddoo, Michael Wightman, Zack Goldstein, Giovanni Sebastianelli, Raymond Xu, and Nathaniel Maali-Pohl all gave their best efforts in their final race on the home course. 

The girls race was next in slightly cooler temperatures but nary a breeze to offer any cooling relief. The Bedford team had both top notch front runners and good depth which swung the team score in their favor. Junior co-captain Arya Samaratunga rebounded well from Saturday's 5k at the Frank Kelley Invitational to take fourth place overall. She was followed by Sofia Ciciarelli who raced well in the heat, with Amy McCormack rounding out the Wayland top three. The scoring five was filled out by 9th grader Ainsley Jay and senior co-captain Selena Liu. Seniors Michelle Yee and Anna Munford both did well in their final races on the home course. 

With more seasonable weather coming next week and the next meet not happening for over a week, Wayland athletes will be looking to put their best foot forward at the always compelling McIntyre Twilight Invitational in Falmouth next Friday (Bedford will be there as well). 

splits and times (if you recorded your 2 mile split please send it to me)

Dual Meet #4 - vs. Bedford, 10/4/23

Meet Site: Wayland High School. The second of two home meets this season.

Start Time: First race 4:30 PM unless you hear different from me. Boys race will precede girls, with the girls race likely starting around 5 PM assuming the boys race goes off at 4:30. Please arrive no later than 3:15. We may need help setting up the course.

Rather than list everyone I think is ready to race, I'll be checking in with those who I feel should sit out this meet or are "on the fence" as to whether they might participate or not. 

Meet Information:

• Weather forecast: sunny, temperatures in the high 70s with light winds from the WNW. Bring clothes to wear at the meet besides your uniform.
• Don't forget your assigned dual meet bib number. At the conclusion of your race, please remove the bib number from your jersey and return it to the large ziploc bag where the bib numbers will be stored between meets. Leave the safety pins on the corners of the number.
• Be prepared to help out with setting up and/or breaking down the course before and after the meet. This mostly involves the placement or removal of cones and small flags. You may be asked to help by one of the coaches or one of the captains. 

 
• Course map

• course description

• Soon after the teams from Bedford arrive, there will be separate tours of the course for boys and girls to keep the size of the tour groups manageable. If you didn't compete at the first home meet you're welcome to join 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 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)

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 half mile and the last half mile of the race.
• 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, 10/2-10/8

This week, there are in fact two meets but only one of them that WHS athletes will be racing, the dual meet on Wednesday vs. Bedford. The other meet is the Wayland XC Festival, which is the team's fundraiser. Stay tuned for more details on that, as volunteers will be needed to help the event go smoothly. Note that the four levels that have existed up until now have been consolidated into three groups; basically, Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C. 

Mon 10/2 - Warmup including BURPEES followed by a cyclic long run (CLR). The hope is to head west along the Hultman Aqueduct towards Framingham and the Saxonville area, passing through  The length of the run today is as follows:

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

Tue 10/3 - Warmup  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 10/4 - Dual Meet #4 v Bedford. 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 10/5 - 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 the Hultman aqueduct where it crosses Cedar Crest Road. 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 10/6 - Warmup followed by either a medium length run at an easy effort for those who will be attending the practice in Lincoln tomorrow OR

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

The 4 minute repeats should be run at a good pace (tempo). The 3 minute repeats should start at a good pace 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). There's a good to very good chance these repeats will be done in the neighborhood next to the practice field.

Sat 10/7 -  Either a medium length run at an easy effort for those who did the repeat workout yesterday  OR

Practice 9 AM at Lincoln Station (145 Lincoln Road, Lincoln MA):

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

The 4 minute repeats should be run at a good pace (tempo). The 3 minute repeats should start at a good pace 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 10/8 - off. Today is the Wayland XC Festival, the team fundraiser. Volunteers for this event are always welcome.