Monday 10/15 -Practice 3:15 @WHS. 15 minute warmup followed by 3 sets of (3 minutes, 90 seconds, 90 seconds) with equal time recovery after each rep. This means 3 minutes recovery after the 3 minute rep and 90 seconds recovery after each 90 second rep. The 3 minute reps should be at around race pace, while the 90 second reps should be faster than race pace. For those that have run track, the 90 second reps should be at 2 mile race pace, which of course is faster than one's race pace for a cross country course of 2.7 to 3.1 miles. 4.5 minute recoveries between sets. 15 minute cooldown.
Tuesday 10/16 - Practice 3:15 @WHS. 45-50, 55-60, or 65-70 minutes at a mostly easy pace until the last 5-10 minutes which should be at a moderate pace.
Wednesday 10/17 - Practice 3:15 @WHS. 30, 40, or 50 minutes with hill drills, most likely on on Wallace Road.
Thursday 10/18 -Practice 3:15 @WHS. 15 minute warmup followed by multiple sets of repeats on top of the aqueduct. 15 minute cooldown.
Friday 10/19 - Practice 3:15 @WHS. 30 minutes at an easy pace with 5 pickups of 10-12 seconds in the second half of the run.
Saturday 10/20 - Brown Northeast Invitational. More information will be forthcoming on this meet in a subsequent post. Those not racing today should do a 48 minute progression run with the following breakdown: first 16 minutes at an easy conversational pace, then the next 12 pace at a moderate but still controlled pace ("fresh" if you were doing repeats on top of the aqueduct). Then 12 minutes at an uncomfortably sustainable pace ("good"), followed by 8 minutes at the easy pace again. Finish off with 5x10 second runs at 90% effort ("hard").
Sunday 10/21 - off
Sunday, October 14, 2018
Wednesday, October 10, 2018
Dual Meet #4 results
The only home meet of the season was a successful one as both girls and boys teams won their meets against Waltham earlier today on an unseasonably warm and breezy afteroon. The girls won a close meet 26-31 on the strength of putting 5 runners ahead of Waltham's fourth, while the boys took 7 of the top 8 spots to score a convincing victory. There were strong efforts up and down the line as everyone tackled a course with a significant climb in the second half and some soft footing in places. Results with mile splits included can be seen here. As this layout of the course is new as of this year, the winning times posted by McKenna Kelemanik and Dylan Bonanno are currently the course records.
Tuesday, October 9, 2018
Dual Meet #4: Home vs. Waltham, 10/10/18
Meet Site: Wayland High School
First race 4:15 PM unless you hear different from me; it will likely be later than that depending on the arrival time of Waltham's teams. WHS Athletes should arrive no later than 2:45 PM. Girls race will precede boys.
Girls team meeting at 2:45
Boys team meeting at 3:00
meetings will take place in the field house.
Meet Information:
• Weather forecast: Sunny, temperatures in high 70s to low 80s with SW winds 5-10 mph. While weather like this was the norm at the start of the season over a month ago, it's not typical for this time of year and will have an effect on how you race. This will be covered in the team meetings. Bring clothes to wear at the meet besides your uniform.
• You'll receive a bib number that you need to wear for this, the final DCL dual meet. After your race you can keep the number or discard it, I don't need it back.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This mostly involves the placement of cones. You may be asked to help by one of the coaches or one of the captains.
• The course has changed from what it was in the past. A map of the newly configured course can be seen here. A simplified line version (printable) can be seen below:
• When the visiting teams arrive, there will be a tour of the course. If you missed practice last Friday when I showed the course, you should join us on the course tour.
• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• A map of the course can be seen here. If you stand near the start/finish line (just off the corner of the student parking lot, near the JV baseball field) you can watch most of the first mile and the last half mile of the race. It's a short walk from the start/finish line area along the paved road past the snack shack to a spot where the runners pass by two times as they begin and end the aqueduct/woods loop section of the course.
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.
First race 4:15 PM unless you hear different from me; it will likely be later than that depending on the arrival time of Waltham's teams. WHS Athletes should arrive no later than 2:45 PM. Girls race will precede boys.
Girls team meeting at 2:45
Boys team meeting at 3:00
meetings will take place in the field house.
Meet Information:
• Weather forecast: Sunny, temperatures in high 70s to low 80s with SW winds 5-10 mph. While weather like this was the norm at the start of the season over a month ago, it's not typical for this time of year and will have an effect on how you race. This will be covered in the team meetings. Bring clothes to wear at the meet besides your uniform.
• You'll receive a bib number that you need to wear for this, the final DCL dual meet. After your race you can keep the number or discard it, I don't need it back.
• Be prepared to help out with setting up and/or breaking down the course before or after the meet. This mostly involves the placement of cones. You may be asked to help by one of the coaches or one of the captains.
• The course has changed from what it was in the past. A map of the newly configured course can be seen here. A simplified line version (printable) can be seen below:
• When the visiting teams arrive, there will be a tour of the course. If you missed practice last Friday when I showed the course, you should join us on the course tour.
• Once the course tour has begun, all balls, frisbees, etc. will be put away for the duration of the meet.
What to Bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• plastic bag to store clothes and backpack/duffel bag
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• A map of the course can be seen here. If you stand near the start/finish line (just off the corner of the student parking lot, near the JV baseball field) you can watch most of the first mile and the last half mile of the race. It's a short walk from the start/finish line area along the paved road past the snack shack to a spot where the runners pass by two times as they begin and end the aqueduct/woods loop section of the course.
• Snacks are welcome, but due to allergy concerns the Athletic Director has asked that any snacks be individually wrapped and ideally have the ingredients written on the label.
Saturday, October 6, 2018
Week 7 Training Plan: 10/8-10/14
Mon 10/8 - Practice 10 AM@WHS. 10-15 minute warmup followed by multiple sets of short repeats on top of the aqueduct. 10-15 minute cooldown.
Tue 10/9 - Practice 3:10 @WHS. 30-45 minutes mostly at an easy pace with the last 10 minutes at a moderate to moderately uncomfortable pace (fresh to good). Those who missed yesterday's practice will do yesterday's workout on top of the aqueduct.
Wed 10/10 - Dual Meet #4 vs. Waltham. This is the final dual meet and the only home meet of the season. This will also be the debut of the revised home course. More information will be forthcoming. We will need to to some course prep before the Waltham team arrives to make sure everything is ready to go.
Thu 10/11 - Practice 3:10 @WHS. 50, 60 or 70 minutes at an easy pace with hill drills. If the Sudbury river has receded at all we'll try the Getchell trail as part of this run for most people.
Fri 10/12 - Practice 3:10 @WHS. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sat 10/13 - Practice 9:00 @Lincoln trails. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will not be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sun 10/14 - off
Tue 10/9 - Practice 3:10 @WHS. 30-45 minutes mostly at an easy pace with the last 10 minutes at a moderate to moderately uncomfortable pace (fresh to good). Those who missed yesterday's practice will do yesterday's workout on top of the aqueduct.
Wed 10/10 - Dual Meet #4 vs. Waltham. This is the final dual meet and the only home meet of the season. This will also be the debut of the revised home course. More information will be forthcoming. We will need to to some course prep before the Waltham team arrives to make sure everything is ready to go.
Thu 10/11 - Practice 3:10 @WHS. 50, 60 or 70 minutes at an easy pace with hill drills. If the Sudbury river has receded at all we'll try the Getchell trail as part of this run for most people.
Fri 10/12 - Practice 3:10 @WHS. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sat 10/13 - Practice 9:00 @Lincoln trails. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will not be attending the Saturday practice at Lincoln will run 30-40 minutes at an easy to moderate intensity instead, with 4-5 short pickups in the last 10 minutes of the run.
Sun 10/14 - off
Thursday, October 4, 2018
Dual Meet #3 Results
Yesterday was our first of two visits to the Franklin Park course in Boston for a double dual with Latin and Concord Carlisle. After recent rains, the conditions underfoot in certain areas of the course were likened by some to running in peanut butter. Still, there were noteworthy performances from both teams. Results and splits for WHS runners can be seen here.
An updated list of the best times for all WHS athletes who have run the Franklin Park 5k course since 1997 can be seen here.
Our second visit to Franklin Park will be in just under 3 weeks time for the DCL Championship; note that the date of this meet has been changed from Friday 10/26 to Tuesday 10/23.
An updated list of the best times for all WHS athletes who have run the Franklin Park 5k course since 1997 can be seen here.
Our second visit to Franklin Park will be in just under 3 weeks time for the DCL Championship; note that the date of this meet has been changed from Friday 10/26 to Tuesday 10/23.
Tuesday, October 2, 2018
Dual Meet #3 - vs. Boston Latin, Concord Carlisle @ Franklin Park 10/3/18
Meet Site: Playstead Field at Franklin Park, Boston.
Bus Time: 2:30 PM, note the bus time
First race no earlier than 4:15 PM but in all likelihood not until 4:30 at the earliest; start time is dependent on the arrival of both Wayland and CCHS teams to the meet site
No separate JV races, there will be a girls race followed by a boys race
Meet Information:
• Weather forecast: partly sunny, temperatures in the high 60s with light N winds 5-10 mph.
• The race course will be the standard Franklin Park 5k layout. There's a link to the course map in the "Maps" sidebar to the right. STUDY THIS MAP particularly the three overlapping loops that comprise the course.
• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course which is also the third mile. This area is labeled "The Wilderness" on the map below. Upon arrival, the coaches will be leading tours of this part of the course so you won't get lost.
• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. My suggestion for the cool down is to run the first 3k of the course, which is the first two loops on the map above.
• Return time to WHS is approximate, but we hope to be back between 6:30 and 7:00 depending on traffic and what time the first race starts.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know.
• The area just beyond the finish line is a good spot to see the race at various points as the runners pass by repeatedly.
Bus Time: 2:30 PM, note the bus time
First race no earlier than 4:15 PM but in all likelihood not until 4:30 at the earliest; start time is dependent on the arrival of both Wayland and CCHS teams to the meet site
No separate JV races, there will be a girls race followed by a boys race
Meet Information:
• Weather forecast: partly sunny, temperatures in the high 60s with light N winds 5-10 mph.
• The race course will be the standard Franklin Park 5k layout. There's a link to the course map in the "Maps" sidebar to the right. STUDY THIS MAP particularly the three overlapping loops that comprise the course.
• In the past, athletes from various DCL schools (including Wayland) have gotten lost in the third loop of the course which is also the third mile. This area is labeled "The Wilderness" on the map below. Upon arrival, the coaches will be leading tours of this part of the course so you won't get lost.
• After running your race and catching your breath, be sure to do a thorough cooldown jog of 15-20 minutes. My suggestion for the cool down is to run the first 3k of the course, which is the first two loops on the map above.
• Return time to WHS is approximate, but we hope to be back between 6:30 and 7:00 depending on traffic and what time the first race starts.
What to bring:
• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes
• water bottle - including a larger (24-32 oz.) bottle if you have one
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival)
for parents:
• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know.
• The area just beyond the finish line is a good spot to see the race at various points as the runners pass by repeatedly.
Monday, October 1, 2018
Wayland XC Festival Volunteer Opportunities
The Wayland XC Festival which is
our fundraiser event will be held this coming Sunday October 7th. The
first of five races will start at 9 AM, to be followed by races at 9:30,
10:00, 10:30 and 11:15. This event benefits us in tangible ways (chocolate milk,
elliptigo bikes, watches, equipment) and it wouldn't come off smoothly
without the help of volunteers from the team. Below I've listed the
different slots that are available. In parentheses is the number of
people needed for the role and a time-frame for when people are needed.
If you're around and available this Sunday the expectation is that you
will volunteer at this meet. You can e-mail me your preference, slots
will be filled first-come first-serve. Alternatively you can tell me at
practice which role you'd like to fill. The number of open slots
remaining will be updated as slots are filled.
• Registration - sign in athletes and distribute bib numbers (1 slot left, 7:45-10 AM)
• Course Marshals - direct the athletes the correct way on the course at turns or other points of potential confusion (at least 4 slots left, 8:45-11:45 AM)
• Split timers - stand at the mile mark (2 mile mark as well for the 5k) and read out the elapsed time as the runners pass by (1 slot left, 8:45-11:30 AM)
• Water stop - prepare and pass out water at the aid station which is located near the tennis courts (no slots left, 8:45-11:45 AM)
• Photographer - take pictures of the races for the event website (1 slot left, 8:45-11:30 AM)
• Sweeper - follow behind each race on a bike making sure no one gets lost (2 slots left, 9-11:30 AM)
• Food/water table - keep the table near the finish line stocked and clean (no slots left, 9:30-11:30 AM)
• Registration - sign in athletes and distribute bib numbers (1 slot left, 7:45-10 AM)
• Course Marshals - direct the athletes the correct way on the course at turns or other points of potential confusion (at least 4 slots left, 8:45-11:45 AM)
• Split timers - stand at the mile mark (2 mile mark as well for the 5k) and read out the elapsed time as the runners pass by (1 slot left, 8:45-11:30 AM)
• Water stop - prepare and pass out water at the aid station which is located near the tennis courts (no slots left, 8:45-11:45 AM)
• Photographer - take pictures of the races for the event website (1 slot left, 8:45-11:30 AM)
• Sweeper - follow behind each race on a bike making sure no one gets lost (2 slots left, 9-11:30 AM)
• Food/water table - keep the table near the finish line stocked and clean (no slots left, 9:30-11:30 AM)
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