Week 11 Training Plan, 10/31-11/6

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 and JV runners who meet the time standards. 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 (which is basically every run). A set of vests has been acquired for this purpose using funds raised from the Wayland XC Festival. Remember to return the vest you use at the end of practice. The vest you use must be folded neatly before being put away. 

Mon 10/31 - 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 11/1 - 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 11/2 - off

Thu 11/3 - Warmup followed by a medium length run including timed repeats as follows:

those racing 3k on Saturday: 10 minute warmup, 2 sets of 3x400 meters with the first set at race pace and the second set 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

those racing 5k on Saturday: 10 minute warmup, 2 sets of 4x400 meters with the first set at race pace and the second set at 1-2 seconds per rep faster than race pace. 200 meter recovery jog after each repeat with 4-5 minutes recovery between sets. 10 minute cooldown.

those not racing on Saturday: 10 minute warmup, mile time trial on the track, 10-12 minute break, 3-4x200 at race pace with a 200 meter jog recovery, 10 minute easy jog cooldown.

Fri 11/4 - Warmup including BURPEES followed by a short length run at an easy to moderate intensity. Two sets of short repeats on top of the aqueduct in the last 8-10 minutes of the run.

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

Sat 11/5 - 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 11/6 - off

DCL Championship Results, 10/28/22

Both teams kicked off the championship portion of the season with good results at the DCL Championship at Franklin Park in Boston. This meet was very competitive this year, with the course in good shape and lots of fast times despite a persistent northeast breeze. While all the races included all DCL schools, the varsity races were scored separately for the large (Thorpe) and small (Foley) divisions. Both the girls and boys varsity teams finished third in the Foley division today. 

The course as currently configured has been in continuous use since the mid-'90s, with online results available going back to 1997. The "all-time" list for the Franklin Park course is the most extensive result archive we have for Wayland cross country runners on a particular course; it's been updated with the times from today's meet. There are many impressive additions and improvements for the current team. Luke Chisum and Owen Williams occupy the 1st and 3rd spots on the boys 5k list. Arya Samaratunga and Bella Thoen rank in the top 15 on the girls side, and Sofia Ciciarelli cracked the top 10 for the girls 3k course that's used for the 9th grade race. For the team members in their first year of running cross country for Wayland, the hope is they can return in future years to improve upon the standard established today. 

full results

splits and times for WHS athletes

WHS athletes at Franklin Park since 1997

DCL Championship, 10/28/22

Live results

Meet Site: Playstead Field at Franklin Park, Boston.

Bus Time: 

12:00 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:

2:00 PM JV boys 5k - Caddoo, Dugan, Frank, Goldstein, Goode, Grossman, Han, Jay, Salahuddin, Wightman

2:30 PM Varsity girls 5k - Marto, Munford, Samaratunga, Thoen, Yee

3:00 PM 9th grade 3k - Ciciarelli, Newland, Srivastava, Tan, Wheeler

3:20 PM Varsity boys 5k - Chisum, Creavin, Jackson, Morris, Narvaez, Reece, Williams

3:50 PM JV girls 5k - Dale, Libenzon, Mente, Rice

4:30 PM Awards

Meet Information:

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

• Runners must report to the starting line 10 minutes before the start of their race, and begin removing sweats 5 minutes before their race starts.

• Each team is assigned a box along the starting line, Wayland will be in box #2.

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

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

• If this is your final meet of the season, bring an extra change of clothes and after we return to Wayland you can change out of your uniform in the field house and return it to one of the coaches.  

• Return time to WHS is approximate, but we hope to be back around 6:00 PM depending on traffic. 

Course Map and Description:

• The 5k course used in the varsity and JV races has three loops:

• The first loop starts on the Playstead field and goes around these fields and White Stadium. 

• The second loop goes part of the way around the fields and stadium before heading up and over Bear Cage Hill. On the other side of Bear Cage Hill the second loop rejoins terrain covered on the first loop again. 

• The third loop covers the Wilderness and Playstead field. 

• The 9th grade race incorporates the first two of the three loops shown on the maps below. While the boys and girls 9th graders will start together at the same time, the races will be scored separately for the purpose of giving out individual awards.

What to bring:

• uniform
• everyday training shoes
• racing shoes if you have them
• warmup clothes including: long sleeved shirt, pants, windbreaker, gloves, hat
• water bottle
• snacks for post-race (chocolate milk will be provided using proceeds from the Wayland XC Festival). If you're running in a later race, bring a snack to have when we first arrive at the park to tide you over until your race. 
• folding chair if you want something to sit on while changing shoes
• blanket to lie on

For parents:

• There's a small parking lot at the corner of Circuit Drive and Pierpont Road; there's also a larger lot further down Circuit Drive, as well as on-street parking on Circuit Drive.
• If you're going to be at the meet and would like to take your child with you when their race is over, please let one of the coaches know.
• The area just beyond the finish line is a good spot to see the race at various points as the runners pass by this spot repeatedly.

Week 10 training plan - 10/24-10/30

This week is the beginning of championship 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 final phase of our training. The proverbial hay is in the barn and from here on out it's a draw down of training volume, 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 Wednesday.

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 10/24 - 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 10/25 - Practice at 3:30. Warmup followed by a short length run at an easy to moderate intensity 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.

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

• Wed 10/26 - off

• Thu 10/27 - Practice at 3:30. Warmup including BURPEES 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 10/28 - 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 ninth annual edition of the karaoke contest.

• Sat 10/29 - 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, just west of the field loop where our previous Saturday practices have taken place. 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 10/30 - off

Bob Glennon Twilight Invitational Results, 10/15/22

It was an exciting evening of cross country action on Saturday that stretched late into the night for WHS athletes that participated in the Bob Glennon Twilight Invitational. For this meet the Cape Cod Fairgrounds in Falmouth were repurposed into a winding twisty 1 mile loop that had the shape of a puzzle piece. In addition the course layout passed through multiple barns. Along with most of the races taking place after sunset under portable lights it was a unique atmosphere for a cross country meet. The only other cross country race that seems to compare is the Cinque Mulini held in Italy (the videos from this race are quite interesting particularly around the 6-7 minute mark). That being said, the Twilight Invite isn't the only athletic event taking place at the fairgrounds this fall.

As convoluted as the course loop was, it ran quite fast and there were impressive results across the board. Wayland had three medal winners that finished in the top 25 in their race: Arya Samaratunga who was fifth overall in the 10th grade girls race and Owen Williams and Luke Chisum in the "medium" school size (800-1000 students) varsity boys race. The boys varsity fared very well against a deep field of teams, including some from outside Massachusetts, to place sixth. 

overall results

Times and splits for WHS athletes

Week 9 Training Plan, 10/17-23

This week there are no meets scheduled which means the focus can be on consolidating your training leading up to the final championship portion of the season. The two highlights of the week are the long run on Tuesday and a timed repeat workout on either Friday or Saturday. There's an optional practice at Lincoln Station on Saturday morning, those who plan on attending will do the timed repeat workout Saturday and not on Friday. 

Monday 10/17 - Practice at 3:30. Warmup including BURPEES followed by a short run followed by high knee run-throughs and bounding over cones. The cones will be set up on the softball field. We will again be practicing running around tight corners. Total length of the run today is as follows:

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

Tuesday 10/18 - Practice at 3:30. Warmup followed by a CLR. This is the final long run of the season, as training volume will begin decreasing next week with the onset of the championship phase of the season. The plan is to head to the town center with the possibility of heading on to the Heard Farm fields off of Pelham Island Road. 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)

Wednesday 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 will most likely 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

Thursday 10/20 - Practice at 3:30. Warmup followed by a medium length run at mostly an easy effort. Save the last 8-10 minutes of the run for two sets of short intervals on top of the aqueduct.

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

Friday 10/21 - Practice at 3:30. Warmup including BURPEES 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. 

Saturday 10/22 - either a short length run (Group A: 26-30 minutes, Group B 32-36 minutes, Group C 42-46 minutes) on your own or the following workout at Lincoln Station, meeting at 9 AM:

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

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

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

Sunday 10/23 - off

Bob Glennon Twilight Invitational, 10/15/22

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

Bus Time: 2:30 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:

5:15 pm Novice Coed – 2.1 miles - Dale, Goode, Jay, Libenzon, Srivastava
5:45 pm 9th grade Girls – 2.1 miles (19 minutes) - Ciciarelli
6:05 pm 9th grade Boys – 2.1 miles (17 minutes) - Tan, Wheeler
6:25 pm 10th grade Girls – 5K (28 minutes) - Samaratunga
7:20 pm Junior Varsity Girls – 5K (28 minutes) - Liu, Marto
7:50 pm Junior Varsity Boys – 5K (25 minutes) - Caddoo, Goldstein, Salahuddin, Wightman

8:40 pm Varsity Medium School Girls – 5K (25 minutes) - Thoen
9:30 pm Varsity Medium School Boys – 5K (22 minutes) - Chisum, Creavin, Jackson, Morris, Narvaez, Reece, Williams

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 beforehand.

• The loop passes through two barns.

Meet Information:

• Weather forecast: Clear, temperatures in the low 60s upon arrival, dropping to the high 50s by 7 PM. E Winds 5-10 mph.
• The top 25 finishers in each race win medals, which will be given out in the chute.
• 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
• 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:

• Parking cost was $5 per carload in 2019, it might have increased since. Carpooling is suggested.
• Dogs and grills are prohibited. As are drones, so leave those at home.
• With the twisting curvy 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.