Yesterday at Wrentham we had many noteworthy performances in the Eastern
Mass D4 Championship races. The results can be found here:
boys
girls
Graham
Macklin and Sarah Tully both punched their ticket for next Saturday's
All-State Meet at Franklin Park. Graham is the first male runner from
WHS to qualify since Brett Baker in 2010. Sarah qualified for the second
year in a row. Both ran smart, well-executed races in chilly conditions
on a course that was soft underfoot. They weren't alone either as the rest of the WHS runners also acquitted themselves well. The boys were 12th as a team, girls 19th.
Stay tuned for upcoming details about our final meeting of the season, as part of the Booster Awards Night on November 20th. Finally, if you still have all or part of your uniform, please return it ASAP. You can give it to Coach Lehmann or bring it to practice on Monday, Thursday or Friday of this week.
Sunday, November 9, 2014
Friday, November 7, 2014
MIAA Division 4 Championship Meet - 11/8/14
Meet Site:
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:00
Race Schedule and Entries:
Boys race at 9:00
Girls race at 10:20
awards TBA
Meet Information:
• Weather forecast (IMPORTANT): Temperatures in the high 30s to low 40s with winds from the west at 5-10 mph. In short, cold. Dress appropriately including layers to wear when you're either waiting for your race or after having completed your cooldown.
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• The meet staff has asked that no one do their warmup or cooldown among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass.
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race.
• Water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• Folding chair
• Blanket
• Lunch if you like for the trip back, or else a snack for after your race
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by sometime around noon.
• Dogs aren't allowed on or near the course, best to leave them home.
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:00
Race Schedule and Entries:
Boys race at 9:00
Girls race at 10:20
awards TBA
Meet Information:
• Weather forecast (IMPORTANT): Temperatures in the high 30s to low 40s with winds from the west at 5-10 mph. In short, cold. Dress appropriately including layers to wear when you're either waiting for your race or after having completed your cooldown.
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• The meet staff has asked that no one do their warmup or cooldown among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass.
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race.
• Water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• Folding chair
• Blanket
• Lunch if you like for the trip back, or else a snack for after your race
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by sometime around noon.
• Dogs aren't allowed on or near the course, best to leave them home.
Sunday, November 2, 2014
MSTCA Invitational Results and Week 10 Training Plan - 11/3-11/10
A small group of WHS athletes braved conditions that only a duck could love to have some very good races yesterday morning at the MSTCA Invite. Among the highlights were Zhenyang Luo's 27th place finish in a very competitive 9th grade race, which earned him a medal, and Julia Jofe ending her high school cross country career in style with a well-executed personal best effort. Results for the meet can be found here.
For those that are racing this coming Saturday at the MIAA Eastern MA Division 4 Championship meet, here is the training plan for the upcoming week:
For those that are racing this coming Saturday at the MIAA Eastern MA Division 4 Championship meet, here is the training plan for the upcoming week:
With the Division 4 EMass race coming up on Saturday there's one workout of substance this week, the rest is sharpening. The folks who wrapped up their seasons last week had good success with this type of plan. Beginning Wednesday, pay attention to the weather forecast so you have an idea of what to expect. There'll be a separate post on this blog later this week about Saturday's meet, stay tuned for that.
• Monday 11/3 - 60-65 minutes with the first 30 minutes easy, the next ten somewhat quicker than that, the next ten about 70% effort, and the last ten minutes at about 80% effort. Core circuit after the run. This is a good day for a relatively flat, out and back route. This is also a run you should be doing with the people you normally do more structured, timed workouts (like tomorrow's). If the weather forecast for chilly temperatures holds, consider doing the warmup in the field house.
• Tuesday 11/4 - 10 minute warmup, 3x1600 on the track with each lap faster than the lap before it. The first two laps should average out to 10-15 seconds/mile slower than race pace; the third lap should be about race pace; the last lap something faster. 3.5 minute recoveries between each. After the third repeat, 5 minutes of easy jogging then 4x100m on the turf field at 90% effort with a jog back recovery. 10 minute cool down.
• Wednesday 11/5 - 40 minutes easy on your own. Progress the pace slightly toward the end if you feel up to it. Otherwise take it easy throughout. Start checking the weather today.
• Thursday 11/6 - 30 minutes easy followed by 400-300-200-100 on the track at race pace.
• Friday 11/7 - 15 minute warmup, 8x100 meter runs at 90% effort with a minute rest, 5 minute cool down.
• Saturday 11/8 - 15 minute warmup, MIAA EMass Division 4 Championship, 15 minute cool down. Boys will be racing at 9 AM, the first race of the day. Girls will run at 10:15.
• Sunday 11/9 - off.
Thursday, October 30, 2014
MSTCA Invitational - 11/1/14
Meet Site:
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:30
Race Schedule and Entries:
(the time in parentheses is the cutoff for each race)
Meet Information:
• Weather forecast (IMPORTANT): Temperatures in the mid 40s and winds from the north at 15-20 mph. In case that wasn't enough for you, there's also a 75% chance of rain through the morning. Like our last visit to this course the weather will play an important if not crucial role, although the particulars are much different for this coming Saturday. Being prepared this time around means having enough clothing including an outer layer that's water and wind resistant. In addition, it's important that you bring something to put between you and the ground when you're waiting under the tent. Like a folding chair, blanket, or better yet both of these things.
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them.
• Remember to give your uniform to one of the coaches before heading home after the meet ends/when we return to WHS.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• The meet staff has asked that no one do their warmup or cooldown among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass. The freshman race ends after the second lap (3k versus 5k). 10th-12th graders run three laps.
• Plaques will be given to the top 3 finishers in each race; places 4-50 receive medals.
• A canned food drive is held in conjunction with this meet, if you're coming please remember to bring a non-perishable food item with you. I'll collect all items and turn them in at registration.
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race.
• Water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• Folding chair
• Blanket
• Umbrella
• Lunch - food will be sold at the meet but it won't be particularly good or nutritious; my advice is to pack a lunch and bring it with you.
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 1:30.
• Dogs aren't allowed on or near the course, best to leave them home.
Wrentham Developmental Center. The address is 131 Emerald Street, however the race course is located a little further down the road, in the large field at the intersection of Emerald Street and Shear St. This is across the street from the William A. Rice Recreation Area.
Bus time 7:30
Race Schedule and Entries:
(the time in parentheses is the cutoff for each race)
9:30am Boys Sophomore Race (25 minutes) - Dowling, Kay, Talukdar
9:55am Girls Sophomore Race - n/a
10:23am Boys 3k Freshman Race (16 minutes) - Chase, Estrada, Luo
10:39am Girls Freshman Race - n/a
10:57am Boys JR-SR Race (22 minutes) - D. Comettant, Gold
11:19am Girls JR-SR Race (26 minutes) - S. Butler, DeRubeis, Jofe
Meet Information:
• Weather forecast (IMPORTANT): Temperatures in the mid 40s and winds from the north at 15-20 mph. In case that wasn't enough for you, there's also a 75% chance of rain through the morning. Like our last visit to this course the weather will play an important if not crucial role, although the particulars are much different for this coming Saturday. Being prepared this time around means having enough clothing including an outer layer that's water and wind resistant. In addition, it's important that you bring something to put between you and the ground when you're waiting under the tent. Like a folding chair, blanket, or better yet both of these things.
• Report to the starting line 10 minutes before your race is scheduled to start; keep your sweats on until the meet officials at the starting line tell you to remove them.
• Remember to give your uniform to one of the coaches before heading home after the meet ends/when we return to WHS.
• Numbers will be assigned to you specifically for this meet; these numbers have an RFID chip attached to the back which interacts with a conductive mat at the finish line to record your time. The meet director has asked that athletes who aren't racing NOT wear their bib number if standing near the finish line; doing so can cause a false reading by the finish line mat. Also, don't crumple or fold your bib number.
• The meet staff has asked that no one do their warmup or cooldown among the buildings of the Wrentham Developmental Center, where patients are housed. Aside from the course itself, you can warmup and cooldown on the fields across the street.
• A map of the course can be seen here. It's basically flat, with some gentle roll in places. The course is entirely on grass. The freshman race ends after the second lap (3k versus 5k). 10th-12th graders run three laps.
• Plaques will be given to the top 3 finishers in each race; places 4-50 receive medals.
• A canned food drive is held in conjunction with this meet, if you're coming please remember to bring a non-perishable food item with you. I'll collect all items and turn them in at registration.
What to Bring:
• Uniform
• Everyday training shoes
• Racing shoes if you have them
• Multiple layers of clothing including clothes to wear while warming up and cooling down, in addition to dry warm clothes for after your race.
• Water bottle - BRING YOUR WATER BOTTLE, it does you no good sitting on a shelf at home!
• Snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Challenge)
• Folding chair
• Blanket
• Umbrella
• Lunch - food will be sold at the meet but it won't be particularly good or nutritious; my advice is to pack a lunch and bring it with you.
For Parents:
• A parking fee of $5 will be collected for each car.
• We hope to return to WHS by 1:30.
• Dogs aren't allowed on or near the course, best to leave them home.
Wednesday, October 29, 2014
2014 DCL All-Stars
Yesterday at the DCL post-season coaches' meeting, Sarah Tully and Graham Macklin were named DCL All-Stars for their high level of performance both during the dual meet season and at the DCL Championship meet last Friday. Congratulations to both of them!
Sunday, October 26, 2014
Training Plan for Week 9: 10/27-11/2
This week there are two separate training groups: those that are racing this Saturday at the MSTCA Invite (Group A), and those that are racing on November 8th at the MIAA Eastern MA Division 4 Championship (Group B). The top seven runners will be running in the latter race, and since they're not racing this week will be able to get in two workouts during the week. Those that are racing this coming Saturday will do one significant workout on Wednesday, the rest is sharpening.
Monday 10/27 -
Group A: Hill drills then 25 minute extended warmup jog, then 400-300-200-100 on the track at race pace
Group B: Hill drills then 60-70 minutes with the last ten minutes at about 80% effort. This run is a progression; if you're not going at something just slower than race pace near the end, you're not doing it right!
Tuesday 10/28 -
Group A: 15 minute warmup, 8x100 meter runs at 90% effort with a minute rest, 5 minute cool down. Core circuit after the run.
Group B: 15 minute warmup, 2x1600 meters, run 10-15 sec./mile slower than race pace with 90 seconds rest between the repeats. Then a 3 minute break, followed by 2x800 at race pace with a 3 minute recovery. Then a 3 minute break, followed by 2x400 at faster than race pace with 2 minutes rest between and after them. Finally, 2x200 at faster than race pace with a minute rest between them. 15 minute cool down.
Wednesday 10/29 -
Group A: 10 minute warmup, 3-4 sets of (600, 400, 200). 600 repeats are just slower than race pace, 400 repeats are at race pace, 200s are faster; recovery after each and every repeat all the way through is 2 minutes. 10 minute cool down.
Group B: 40 minutes easy. Progress the pace slightly toward the end if you feel up to it. Core circuit after the run.
Thursday 10/30 -
Group A: 30-40 minutes easy. Progress the pace slightly toward the end if you feel up to it.
Group B: 50 minutes with the last 5-10 minutes at 80% effort. Similar to Monday, but shorter in length.
Friday 10/31 -
Group A: Same as Tuesday, skip the core circuit
Group B: 10 minute warmup, 4 sets of (600, 400, 200). 600 repeats are just slower than race pace, 400 repeats are at race pace, 200s are faster; recovery after each and every repeat all the way through is 2 minutes. 10 minute cool down.
Sat 11/1 -
Group A: MSTCA Invitational. Includes 15 minute warmup jog and 10-15 minute cool down. More information including bus time and race schedule will be forthcoming later in the week. Bring a change of clothes so you can return your uniform after you're done with your cool down jog.
Group B: 60-70 minutes easy.
Sun 11/2 - off.
Saturday, October 25, 2014
DCL Championship Meet results and uniform return
Yesterday's DCL Championship meet yielded some impressive performances by our teams at Franklin Park. Results can be found here. Most notable were Sarah Tully's sixth place finish in what was a very competitive girls varsity race, with ten runners clearing the 20 minute barrier on a windy day with sloppy conditions underfoot. The boys varsity finished 8th, including beating Weston for the fourth time this season.
For some of you, this meet marks the end of your racing season; if you haven't yet returned your uniform to me please do so at your earliest convenience. The preferred method for uniform return is by checking in with me at the end of the warmup at practice (i.e. around 3:10 or so); failing that, you can put your uniform in a bag and leave it with Coach Lehmann during the school day. Either way, the AD has asked me to remind you that you won't be able to try out for another team at WHS until your uniform is returned, and this includes the indoor track team.
For those of you racing either this coming weekend at the MSTCA Invitational or the MIAA Division 4 Championship on November 8th, we'll meet for practice on Monday at the usual time. Those who are done racing but would like to continue training are welcome to join in.
For some of you, this meet marks the end of your racing season; if you haven't yet returned your uniform to me please do so at your earliest convenience. The preferred method for uniform return is by checking in with me at the end of the warmup at practice (i.e. around 3:10 or so); failing that, you can put your uniform in a bag and leave it with Coach Lehmann during the school day. Either way, the AD has asked me to remind you that you won't be able to try out for another team at WHS until your uniform is returned, and this includes the indoor track team.
For those of you racing either this coming weekend at the MSTCA Invitational or the MIAA Division 4 Championship on November 8th, we'll meet for practice on Monday at the usual time. Those who are done racing but would like to continue training are welcome to join in.
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