Week 4 Training Plan, 9/9-9/15

This week the DCL meet schedule begins for the girls team while the boys team will be training through. The long run will be done on Monday and the other major workout of the week will be Saturday for those that are able to make it. The Saturday practice will meet at the Lincoln Station parking lot. Those that can't make it to the Saturday practice will be doing the same workout on Friday.

On Tuesday we'll be discussing racing strategy with new athletes; returning athletes can attend if they would like to.

Mon 9/9 - Practice 3:30. Warmup including BURPEES followed by cyclic long length run. This is the same idea as a cyclic long run only shorter in duration. The total time of your run will be broken down into 12 equal segments. The first segment is run at an easy (40% or so) effort. The next is run at a "fresh" (60-65% or so) effort, and the one after that at a "good" (80-85%) effort. Then the easy-fresh-good cycle is repeated three more times.

Level 1: 36 minutes (3 minute segments)
Level 2: 48 minutes (4 minute segments)
Level 3: 60 minutes (5 minute segments)
Level 4: 72 minutes (6 minute segments)

Tue 9/10 - Practice at 3:30. Warmup followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few "fly zone" accelerations incorporating turns.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Wed 9/11 - Girls DCL Foley Season Opener at Waltham HS. More information on this meet will be forthcoming in a subsequent post. Today is a medium length day in terms of how much running you should be doing overall:

Level 1: 28-32 minutes
Level 2: 36-40 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes

Depending on what level you're training at, this may mean either a very short or rather long cooldown jog after your race.

The boys team will be staying at the school and doing the following "tempo run" style workout. In this case, "tempo" pace is considered to be somewhere in the 75-85% effort level if you're running on feel (which you will be). After the team warmup the workout is as follows:

Level 1: 8 minutes @ 70-75% effort, 4 minute break, 8 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 2: 10 minutes @ 70-75% effort, 5 minute break, 10 minutes @ 80-85% effort (warmup and cooldown of 5-6 minutes apiece)
Level 3: 12 minutes @ 70-75% effort, 6 minute break, 12 minutes @ 80-85% effort (warmup and cooldown of 6-8 minutes apiece)
Level 4:  14 minutes @ 70-75% effort, 7 minute break, 14 minutes @ 80-85% effort (warmup and cooldown of 8-10 minutes apiece)

Thu 9/12 - Practice at 3:30. Warmup including BURPEES, followed by a short length run at an easy to moderate intensity. In addition we'll be doing hill drills on the Hultman Aqueduct between Cedar Crest and Pine Ridge road.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Fri 9/13 - Practice at 3:30. Team warmup followed by timed progression repeats of 3 minutes in length, followed by a separate set of 200 meter repeats with a 200 meter jog recovery. Each 3 minute repeat should follow this pattern: first minute fresh, next minute good, last minute hard. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. After finishing the last 3 minute repeat, take about 5 minutes break for water and then a series of 200 meter repeats at an intense (faster than race pace) effort. Number of reps as follows: 

Level 1: 3x3 minutes, 3x200 (warmup and cooldown of 5-6 minutes apiece)
Level 2: 4x3 minutes, 4x200 (warmup and cooldown of 5-6 minutes apiece)
Level 3: 5x3 minutes, 5x200 (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6x3 minutes, 5x200 (warmup and cooldown of 8-10 minutes apiece)

OR

Warmup followed by a short run at an easy to moderate pace for those doing the workout at Lincoln Station tomorrow.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Sat 9/14 - Optional practice 9:00 AM at Lincoln Station- Timed progression repeats of 3 minutes in length, followed by a separate set of 200 meter repeats with a 200 meter jog recovery. Each 3 minute repeat should follow this pattern: first minute fresh, next minute good, last minute hard. The recovery after each repeat is 2.5 minutes of very easy jogging/fast walking. After finishing the last 3 minute repeat, take about 5 minutes break for water and then a series of 200 meter repeats at an intense (faster than race pace) effort. Number of reps as follows:

Level 1: 3x3 minutes, 3x200 (warmup and cooldown of 5-6 minutes apiece)
Level 2: 4x3 minutes, 4x200 (warmup and cooldown of 5-6 minutes apiece)
Level 3: 5x3 minutes, 5x200 (warmup and cooldown of 6-8 minutes apiece)
Level 4: 6x3 minutes, 5x200 (warmup and cooldown of 8-10 minutes apiece)

OR

Warmup followed by a short run at an easy to moderate pace for those who did the timed repeat workout yesterday.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Sun 9/15 - Off.

Vineyard Invitational Results, 9/7/24

The 2024 WHS cross country season kicked off in Martha's Vineyard for the first time ever, under cloudy skies with warm temperatures and some humidity as well. The course was quite flat, but with some stretches of loose sand that made for challenging footing. There was a lot of racing savvy on display, from both experienced team members and new athletes as well. This year's edition of the Vineyard Invitational had the most overall competitors since the meet's inception. Wayland was well represented on the whole, with the following athletes competing:

9th grade girls 3k (50 finishers): Mia Rent 2nd, Karis Tam 11th. Both won medals for finishing in the top 15.

9th grade boys 3k (75 finishers): Cyriaque Schaff 1st, Ryan Foley 3rd, Brandon Hopps 7th, Grady Spence 8th, Archie Baker 17th, Daniel Sondey 25th. This was a dominant display, with all six Wayland runners in the top third of the field, the first four winning medals, and Schaff winning by a large margin after waiting patiently in the top 10 during the early part of the race. 

JV girls 5k (101 finishers): Caroline Kiernan 14th, Cordia Wang 75th, Denedra Ma 80th, Amy Kotzampaltiris 88th. All four runners moved up well through the field in the second half, and Kiernan won a medal in her first high school race.

JV boys 5k (127 finishers): Will Conley 37th, Jamie Markey 39th. This pair worked together and passed numerous runners in the latter stages of the race.

Varsity boys 5k (124 finishers): Will Jackson 5th, Luke Chisum 11th, Owen Williams 12th, Matthew Tan 71st, Reese Migdal 80th, Morgan Fallace 90th, Leo Cicarelli 91st. The three seniors who led the way for Wayland each won a medal for a top 15 fijnish, while the rest of the group helped to ensure a 5th place finish out of 16 teams competing. 

All this and there was time to visit the beach as well before boarding the ferry to return to the mainland. 

Full results with times

Vineyard Invitational, 9/7/24

Meet Site: 

Martha's Vineyard Regional High School.

Transportation Schedule

pre-meet:

6 AM bus departs WHS to Steamship Authority Terminal in Woods Hole; this will be a quiet bus ride, no music or loud conversations please. If you want to take a nap this is the time for it.

8:15 AM Ferry to Vineyard Haven

9:00 AM Buses transport athletes and coaches to MVRHS

post-meet:

5:00 PM depart Vineyard Haven Ferry Terminal

5:45 PM arrive at Woods Hole

7:30-8 PM return to WHS

Race Schedule and Entries

11:00 AM 9th grade co-ed 3k: Baker, Foley, Hopps, Rent, Schaff, Sondey, Spence, Tam

11:30 AM JV girls 5k: Kiernan, Kotzampaltiris, Ma, Wang

12:15 PM JV boys 5k: W. Conley, Markey, Wheeler

1:15 PM Varsity boys 5k: Chisum, Ciccarelli, Fallace, Jackson, Migdal, Tan, Williams

 
Meet Information:

 

overview of the meet

• Weather forecast: Mostly cloudy, temperature arond 70 degrees with winds from the south around 10 mph. The predicted rain will likely not arrive until after the meet is over.
• Report to the starting line 10 minutes before the start of your race, you can complete your warmup at the starting line.
• Awards will be given to the top 15 boys and top 15 girls in the 9th grade race, top 25 finishers in the JV races, and top 15 in the varsity race

Course Map:

As of this writing, a course map isn't available. From a conversation with the MVRHS coach, the course begins and ends on the high school ball fields before entering the state forest to the south. The course in the forest uses access roads which to my understanding are unpaved. The 3k course is a single loop while the 5k has multiple loops. We'll arrive in time to see the course, which can be part of your warmup. 

Packing List:

Clothes:

• Uniform
• Everyday running shoes
• Racing shoes if you have them. We'll have spike elements of different lengths available depending on the footing.
• Warmup clothes including a short sleeved shirt, long sleeved shirt, and warmup pants

Non-food items:

• Water bottles (plural) - filled, ideally at least half a gallon of water

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

• Sunscreen

• Insect repellent

• Pillow

Food:

• Breakfast or breakfast type snacks to have while waiting for the ferry to the island or on the ferry

• Lunch to eat at the meet 

• Dinner or a large snack which can be eaten on the ferry back to Woods Hole or before getting back on the bus. Due to allergy concerns, there is to be no eating while on the bus.

• Chocolate milk will be provided using proceeds from the Wayland XC Festival

For Parents:

• Parents are welcome to come along, on the same ferry even, but must pay their own way. My understanding is that the transportation from the ferry terminal to the high school is for coaches and athletes only which is something to keep in mind.

• 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 3 Training Plan, 9/2-9/8

This week features the first meet of the season, on Saturday at the Vineyard Invitational. In addition, it's the end of the preseason and the start of school, with the normal daily practice routine of meeting at 3:30 PM beginning on Tuesday. Note that Monday is a holiday, if you're around and interested we're meeting for an optional practice in Lincoln where as the signs say, there are over 80 miles of trails.

Mon 9/2 -  Practice at 3:30 PM at Lincoln Station. We'll meet in the commuter parking area (where the spaces are numbered), which is an offshoot of the main parking area for the shopping center. Abbreviated warmup followed by a progressive long run:

Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)

Remember to have the Outerspatial app loaded on your phone which you'll carry with you to avoid getting lost in the woods! If you can't make this optional practice, try to do this run on your own in your neighborhood.

Tue 9/3 -  Practice at the high school, 3:30 PM. Warmup including BURPEES followed by a short length run at an easy to moderate effort level. Upon your return to the school we'll be doing high stepping run throughs (high knees) and bounding over cones on the softball field and a few "fly zone" accelerations on the track.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Wed 9/4 - Practice at the high school, 3:30. Warmup followed by a series of timed pickups as follows:

Level 1: 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 5 minute jog.
Level 2: two sets of 3 minute-2 minute-1 minute pickups with 3 minute recoveries throughout, including between the two sets. Warmup and cooldown are each a 5 minute jog.
Level 3: 4 minute-3 minute-2 minute-1 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 6-8 minute jog.
Level 4: 2 sets of 4 minute-3 minute-2 minute-1 minute pickups with 3 minute recoveries. Warmup and cooldown are each a 10 minute jog.

The 4 and 3 minute pickup(s) is/are at something slower than race pace, like an 80-85% effort. The 2 minute pickup(s) is/are at race pace (90%) or something close to it. The 1 minute pickup(s) is/are at faster than race pace. Fast and relaxed. Ideally the recoveries are a slow jog, although Level 1 athletes might find it better to walk a portion of the recovery interval. 

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Thu 9/5 - Practice at the high school, 3:30 PM. Warmup followed by a short length run at mostly an easy effort. The focus today should be on staying relaxed and keeping the effort easy and under control. This is active recovery.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Fri 9/6 - Practice at the high school, 3:30 PM. Warmup including BURPEES followed by a short length run at an easy to moderate effort level. We'll be doing hill drills (high knee running and bounding) along the Hultman aqueduct between Cedar Crest and Pineridge Road.

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

Sat 9/7 - Vineyard Invitational. A subsequent post will have more information about this meet. As with all meets, this is considered a medium length day with warmup and cooldown included.

If you're not competing at the meet, try to get in a medium length run (or running-adjacent activity) at an easy to moderate intensity either today or tomorrow:

Level 1: 22-26 minutes
Level 2: 26-30 minutes
Level 3: 32-36 minutes
Level 4: 42-46 minutes

 Sun 9/8 - Off.

Week 2 Training Plan, 8/26-9/1

The pattern of this week's practices is similar to last week with a maximum of six runs--three shorter runs, two medium runs, and a long run. Monday's medium length run will also include a series of timed pickups. A reminder that we meet each day under the large trees next to the field house, this is on the southwest side of the field house. If you walk around the outside perimeter of the field house you'll find us.

If you haven't already done so please hand in your summer training log (optional for new athletes, required for returning athletes). We'd like to have all the training logs turned in by Friday. Rewards will be distributed once the coaching staff has tabulated the logs, hopefully at the beginning of next week. 

If you're an 11th or 12th grader with at least one year of prior experience on the team and would be interested in being a captain, please contact me via e-mail or in person to declare your interest. The prerequisites for being captain are described at the bottom of page 7 of the team policies and FAQ document.

On Tuesday from 4-7 PM there will be a "spike night" (spikes being the racing shoes used in this sport) held for the team at Marathon Sports (255 Washington Street in Wellesley). If you need running shoes, for daily practice use and/or specifically for races, this is an opportunity to get them at a 20% discount. This event is optional. 

Finally, there will be an optional day trip to Western Massachusetts on Saturday. We'll be taking one of the school's booster buses leaving at 7:30 AM and returning in the late afternoon with a day of running and other activities planned. If you're interested let the coaches know. There's room for 14 people on the booster bus. As of this writing there are 9 spots left. Please let me know if you're interested in coming along.

With all that out of the way, here's the plan:

• Mon 8/26 - Practice 6:45 AM at WHS. Warmup including BURPEES followed by a medium length run that will incorporate timed pickups of 3-4 minutes in length, at an "uncomfortably sustainable" (80%) effort. In between the race pace pickups is a recovery of 1.5 minutes, ideally run at a 50-60% effort (this is not a slow jog). This will be followed by a few pickups of 30 seconds in length at a 90% effort which should approximate race pace for the typical cross country race distance, which is between 3 and 5 kilometers. These shorter faster pickups have a 1 minute recovery interval between them. Level 1 athletes may find it more realistic to walk the first 30 seconds of each recovery interval. Everyone will begin and end their run today with a warmup and cooldown that are at an easy pace, with the timed pickups sandwiched in between. Time for today's run is as follows, with number of pickups indicated as well:

Level 1: 22-26 minutes: 1x 4 minutes @80%, 4x30 second pickups @90% (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes: 2x 3 minute pickups @80%, 4x30 second pickups @90% (warmup and cooldown 8-10 minutes each)
Level 3: 43-47 minutes: 2x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 10 minutes each)
Level 4: 52-56 minutes: 3x 4 minute pickups @80%, 6x30 second pickups @90% (warmup and cooldown 12-15 minutes each)

• Tue 8/27 - Practice 6:45 AM at WHS. Warmup followed by a short, easy active recovery run. We will be doing a series of bounding run throughs over cones and a few short intense sprints as well. Multiple elliptigo bikes will be available for use.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Wed 8/28 - Practice 6:45 AM at WHS. Warmup including BURPEES, then a cyclic long run (CLR). The total time of this run will be broken down into 12 equal segments. The first segment is run at an easy (40% or so) effort. The next is run at a "fresh" (60-65% or so) effort, and the one after that at a "good" (80-85%) effort. Then this easy-fresh-good cycle is repeated three more times. If your watch has it, the countdown timer function is a good way to keep track of these time segments. Total length of the run as follows:

Level 1: 36 minutes (12x3 minute segments)
Level 2: 48 minutes (12x4 minute segments)
Level 3: 60 minutes (12x5 minute segments)
Level 4: 72 minutes (12x6 minute segments)

We'll discuss a route for today's run at the start of practice. 

• Thu 8/29 - Practice 6:45 AM at WHS. Warmup followed by a short, easy active recovery run, with a series of hill drills (8x each, hill springing and high knee running). We also hope to have multiple elliptigo bikes available for use.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

Today is the 9th grade orientation, 9th graders who haven't been training very much over the summer should take this as a day off while those that have been training consistently can do this workout (the running part at least) on their on later in the day.

• Fri 8/30 - Practice 6:45 AM at WHS. Warmup including BURPEES and then a short, easy active recovery run. If you're not able to make it today try to do this on your own if possible. 

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-32 minutes
Level 4: 38-42 minutes

• Sat 8/31 -  Western Mass. day trip. For those not coming along for the Western Mass. day trip, either:

- a cross training workout of 30 minutes to an hour plus (depending on what the activity is)

- a run of 25-45 minutes with the last 5-10 minutes being run at about a 75-80% effort. Up to that point, take it easy.

Regardless of which workout you choose to do, please remember to do a warmup routine beforehand and "silly walks" afterward. The specifics on these can be found in the "Training Links" sidebar of the team website.

Sun 9/1 - off

Week 1 Training Plan, 8/19-8/25

Welcome to the 2024 cross country season! This is the first post of the season outlining the scheduled training for the upcoming week. Each weekly training plan covers Monday to Sunday. Typically the plan will be published by the Sunday evening before the start of the week, but certainly no later than lunchtime Monday. 

Remember that while the plan is a good outline of what we will most likely be doing, there are sometimes unforeseen factors (mainly weather) that can change things. When this happens we'll do our best to get the word out quickly. In addition, note that there's a wide variation in the length of each day's run among the different training levels. This is because we have a diverse group of athletes on the team with a wide range of experience and incoming fitness levels. If you have any questions about how far or how hard to go on a particular day don't hesitate to ask one of the coaches. 

Because this is the first week of the season, there are some details to go over here besides the daily workouts. For the rest of the season, this "preamble" section of the weekly training plan will be much shorter.

You should bring the following items with you to practice:

• running shoes

• comfortable clothes in which to work out. You might also want to wear a hat with a brim to keep out the sun. 

• running watch, either your own the one you borrowed from the team supply. If you don't have a watch one will be assigned to you from the team supply.

• sunscreen

• water bottle - Very important item, should hold 32-48 ounces (1-1.5L). Please bring a water bottle which you can use during breaks in practice and after practice has ended. Bring your water bottle already filled.

Week 1 of practice is also week 11 of the summer training period I outlined in the summer training guidelines. The training pattern for the week reflects this fact. There are a maximum of six runs total, three shorter length efforts, two medium length days (one of them with timed pickups), and one long run. If you haven't been training much or at all over the summer, start at Level 1. 

We'll also employ cross training options, open to anyone, that can be done as a supplement or in place of running as need be. These include the elliptical bikes, or riding your own bike if you have one and can bring it to practice. If you haven't been running consistently over the summer, it's best to avoid jumping right into 5 or 6 days of running per week. Cross training is the best way to accomplish this.

Monday through Friday, practice will be held at WHS. The meeting point at the high school is under the large trees next to the field house, this is on the southwest side of the field house. If you walk around the outside perimeter of the field house you'll find us. At the Town Beach we'll meet at the benches just outside the entrance gate.

Please hold off on handing in your summer training log (optional for new athletes, required for returning athletes) until the end of this week. Rewards will be distributed once the coaching staff has tabulated all the logs, hopefully no later than Tuesday September 3rd.

With all that out of the way, here's the plan:

• Mon 8/19 - Practice at WHS 6:45 AM. Warmup including BURPEES followed by a medium length run broken down as follows:

Level 1: 22-26 minutes
Level 2: 34-38 minutes
Level 3: 43-47 minutes
Level 4: 52-56 minutes 

The pace of the run today should be easy on the whole, if you feel up to it it's ok to pick up gradually towards the end of the run. 

• Tue 8/20 - Practice at WHS 6:45 AM. Warmup followed by a short length run that will incorporate hill drills (springing AKA bounding for height and high knee running). For those that have been on the team in the past, we'll be using the same hill along the Hultman aqueduct between Cedar Creek Road and Pine Ridge Road that we've used for hill drills in the past. 

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-35 minutes
Level 4: 38-45 minutes

• Wed 8/21 - Practice at WHS 6:45 AM. Warmup including BURPEES followed by a medium length run that will incorporate timed pickups of 2 minutes in length, at an "uncomfortably sustainable" (80%) effort. In between the race pace pickups is a recovery of 1 minute, ideally run at a 50-60% effort (this is easy but not a slow jog). Level 1 athletes may find it more realistic to walk the first 30 seconds of each recovery interval. Everyone will begin and end their run today with a warmup and cooldown that are at an easy pace, with the timed pickups sandwiched in between. Time for today's run is as follows, with number of pickups indicated as well:

Level 1: 22-26 minutes, 3-4x 2 minute pickups (warmup and cooldown 5-6 minutes each)
Level 2: 34-38 minutes, 4-5x 2 minute pickups (warmup and cooldown 10 minutes each)
Level 3: 43-47 minutes, 6x 2 minute pickups (warmup and cooldown 12-14 minutes each)
Level 4: 52-56 minutes, 8x 2 minute pickups (warmup and cooldown 14-16 minutes each)

• Thu 8/22 - Practice,  @WHS 6:45 AM. Warmup and then a short easy run followed by run throughs (accelerations) and bounding over cones. The run throughs are short accelerations building up to 95% or so of maximum speed. 

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-35 minutes
Level 4: 38-45 minutes

• Fri 8/23 - Practice, @WHS 6:45 AM. Warmup including BURPEES followed by a short run. Most if not all of the run should be done at an effort level of "easy," perhaps progressing to moderate ("fresh") in the last quarter of the run if you feel up to it.

Level 1: 18-20 minutes
Level 2: 22-26 minutes
Level 3: 28-35 minutes
Level 4: 38-45 minutes

• Sat 8/24 Practice at Wayland Free Public Library 9:00 AM. Warmup followed by a progressive long run structured as follows:

Level 1: 36 minutes (12 minutes easy - 9 minutes fresh - 9 minutes good - 6 minutes easy)
Level 2: 48 minutes (16 minutes easy - 12 minutes fresh - 12 minutes good - 8 minutes easy)
Level 3: 60 minutes (20 minutes easy - 15 minutes fresh - 15 minutes good - 10 minutes easy)
Level 4: 72 minutes (24 minutes easy - 18 minutes fresh - 18 minutes good - 12 minutes easy)

Today's run will be an out and back along the Wayland/Weston section of the Mass Central Rail Trail (MCRT). Click on the graphic below to enlarge:

There will be a water stop set up along the trail. Level 1 athletes should stick to the rail trail itself, while Level 2-4 athletes can visit the trails of the Jericho Town Forest in Weston if they choose. These trails are mostly north of the rail trail and to the east of Plain Road. As you're heading out along the rail trail away from the library (heading east) past Plain Road you can see trails on your left heading off into the woods. Anyone who would rather use the elliptigo today should let me know in advance and meet me at WHS at 8:30.

Sun 8/27 - off (no running), if you like you're welcome to go for a bike ride or hike on your own. 

Preseason Interest Meeting

The time has come for the preseason interest meeting. For current WHS students this meeting will take place afterschool in room B236 on Monday June 3rd. For rising 9th graders (i.e. WMS students) the meeting will be held Thursday June 13th from 5:30-6:30 at the WHS Auditorium.

Agenda from the preseason interest meeting for returning athletes

Agenda from the preseason interest meeting for rising 9th graders

Links that were referenced at the meeting:

WHS Athletics Registration

Summer Training Guidelines

Summer Training Spreadsheet - Note that the suggested 11 week summer training block begins the week of June 10-16. Also, the final week of the summer training is August 19-25. This is the first week of official practice but we consider it part of the summer block as well. 

Generic Training log format - Suggested for keeping track of your summer training. Using this format makes it easier for the coaches to tabulate when the season starts. MAKE A COPY of this and include your name in the title of the copy before filling it out (under "File" menu select "Make a copy"). 

Other relevant links:

Training in the heat

Aquajogging - Alternative to running on land, a good way to get a workout without extra pounding on the joints. As an added bonus you can do this on the hottest days while staying cool. Highly recommended if you're comfortable being in the water. This is not swimming per se, it's simulating a running motion in deep water.

Parker Valby and cross training

Elliptigo links:

Rules for riding the Elliptigo

Elliptigo quiz

Quiz answer key