Week 9 Training Plan, 10/13-10/19

This week we're in between the middle portion of the season, which is ending, and the final stages of the 2025 fall campaign. The last of three dual meets is on Wednesday. We've reached the time of year where there will be days when we meet inside the field house due to cooler temperatures. There's no firm dividing line but in general if the temperature outside is much below 55 degrees we'll likely meet indoors to start. If you don't see anyone outside under the tree that's why.

Monday 10/13 - Practice at 3:30. We'll meet in the fieldhouse assuming we can gain access. Otherwise, the overhang near the main entrance. Warmup including BURPEES followed by a PMR. The "M" stands for medium as opposed to long, which is what this type of run has been up to this point. It breaks down like this:

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)

the route for today's run is TBD. 

Tuesday 10/14 - Practice at 3:30. Warmup including CURTSIES and strides on the track 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  accelerations incorporating turns. 

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

Wednesday 10/15 - Dual Meet #3, vs. Waltham and Bedford at Harding Field in Waltham. More information is coming soon in a forthcoming post. Remember this should be a medium length day including warmup and cool down. 

Group A: 36-40 minutes
Group B: 46-50 minutes
Group C: 56-60 minutes

Thursday 10/16 - Practice at 3:30. Warmup including strides and 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 10/17 - Practice at 3:30. Warmup followed by either a medium length run (Group A: 36-40 minutes, Group B 46-50 minutes, Group C 56-60 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 10/18 - 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 10/19 - off

MSTCA Twilight Invitational Results, 10/12/25

One of the more popular meets on the calendar, the Twilight Invitational at the Cape Cod Fairgrounds in Falmouth, was complicated by the storm predicted to hit the Cape Cod area particularly hard on Sunday evening. As such the Sunday session that included small and medium sized schools like Wayland was moved to Saturday and combined with the already scheduled large school meet. This created an all-day lollapalooza of cross country, with races starting in the afternoon and lasting late into the night. 

Wayland athletes showed very well in this large meet, which as usual featured large numbers of people racing and a somewhat hectic start. The 9th graders raced first, and despite some travel-related snafus that cut into her ability to warmup thoroughly, Brynn Andrus showed no ill effects in her medal-winning 21st place performance. The next WHS athletes to race were the boys 9th graders, with Alex Doxopoulos leading his teammates Griffin Jorgensen and Drake LeBaron over the two loop, 2.1 mile course.

The rest of the Wayland runners competed on the three loop 5 kilometer layout, with its many twists and turns and a trip through a barn among other features. The 10th grade boys, who won the 9th grade race at this meet a year ago, looked to repeat the team victory in the 10th grade race. Out of 12 scoring teams they easily beat all comers with a low point total of 68. Leading the way was Ryan Foley in second followed closely by Brandon Hopps in third with both of them earning medals. Another pair of athletes came in close together in Ryan Young and Archie Baker. Elliot Hopper rounded out the scoring five being followed closely by Grady Spence. 

Co-captain Cordia Wang returned to the scene of one of her best races from last year and repeated her performance from that day in the girls junior varsity 5k. This left the final race to feature Wayland athletes, the boys JV. A few runners had been moved out of the much later scheduled varsity race into this race instead so that the team could return to Wayland before midnight. In the end, one of those runners, senior co-captain Matthew Tan was able to get the last medal available by finishing 25th and holding off a pack of challengers in the final stages of the race. He was followed closely by junior Reese Migdal. Senior Morgan Fallace improved on his time at this meet from a year ago, and co-captains Leo Ciccarelli and Edge Wheeler rounded out the Wayland contingent which placed 13th of 29 scoring teams. This was Ciccarelli's first race after recovering from illness at the start of the school year, and a tough ask being thrown right in with 300+ other runners. 

overall results

splits and times for WHS athletes 

MSTCA Twilight Invitational, 10/11/25

Live results

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

Bus Time: 2 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 (note, the gaps in the time schedule are when other races not involving Wayland athletes will be running):

4:15 9th grade girls (19 minutes) - Andrus

4:35 9th grade boys (17 minutes) - Doxopoulos, Jorgensen, LeBaron

5:50 10th grade boys (25 minutes) - Baker, Foley, Hopper, Hopps, Spence, Young

7:10 Girls JV (28 minutes) - Wang

7:40 Boys JV (25 minutes) - Ciccarelli, Fallace, Migdal, Tan, Wheeler

Note: the top seven boys times on the 5k course will receive credit towards a varsity letter

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. The coaching staff will get finishing times for all WHS athletes.

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.

• 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 and stables. 

• 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 when there are more than two people from Wayland entered in a given race.

Meet Information:

• meet information sheet from MSTCA

• Weather forecast: overcast, temperatures in the low 60s in the afternoon dropping to the high 50s later on, wind from the west 5-10 mph. 

• The top 25 finishers in each 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 for 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 rather late. 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:

•  There is an entry fee, which is $10 for adults and $5 for students/seniors.  There is a $25 cap per family of spectators. The MSTCA accepts cash, credit/debit cards (including ApplePay and Google Wallet), and Venmo at the gate.

 • Dogs and grills are prohibited. As are drones, so leave those at home.

• The team tent (which has stylish windows setting it apart from most other tents) will be set up in the team area which is just east of the starting line on the map above.

• 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, 10/6-10/12

scouting 

Will Jackson (WHS Class of 2025) - NCAC Men's Cross Country Athlete of the Week! 

This week features  the always popular Twilight Meet in Falmouth on Sunday. Please take a moment to fill out this brief poll to indicate your availability for this meet. Note that there is no practice on Friday but there will be a short practice on Saturday in advance of the Twilight Meet the following day. 

Finally, the Wayland XC Festival will also be happening on Sunday in the morning. This is our fundraiser, and while an outside running club (HFC Striders) handles the management of the meet, they appreciate any help from WHS athletes who can volunteer their time. Volunteer slots start at 8 AM and last 60-90 minutes. 

Mon 10/6 - Practice at 3:30. Warmup including BURPEES followed by a cyclic long run.   

Group A: 48 minutes (4 minute segments)
Group B: 60 minutes (5 minute segments)
Group C: 72 minutes (6 minute segments)

the route for today's run is TBA/player's choice. This will be the last long run of the season. As we approach the final portion of the season the length of the longest run each week will be pared back somewhat.

Tue 10/7 - Practice at 3:30. Warmup including CURTSIES and strides followed by a short run including 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. There will be a boys team meeting after practice today, site TBA. 

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

Wed 10/8 - 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

Thu 10/9 - Practice at 3:30. Warmup including CURTSIES and strides followed by the following workout:

Group A: 8 minute jog then a 2x6 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 4x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 8 minute easy jog cooldown.
Group B and C: 10 minute jog then a 2x8 minute runs at 70-80% effort with 4-5 minutes recovery jog after each of them. Then 6x1 minute at 90% effort with 1 minute recovery jogs between each. Finally, 10 minute easy jog.

This workout is a mixed bag of longer slower repeats, which should be done at an "uncomfortably sustainable" level of effort, and shorter faster pickups that should be more like race speed. There's a good to very good chance these repeats will be done in the neighborhood next to the practice field, the fields around the school are also an option.

Fri 10/10 - Practice at 3:30. Warmup including BURPEES followed by a short length run with 3 sets of short repeats atop the aqueduct. The length of today's run is as follows:

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

Sat 10/11 -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 10/12 - off

Dual Meet #2 vs. Boston Latin at Franklin Park Results - 9/29/25

The second of three dual meets took place earlier today at Franklin Park in Boston. Host Boston Latin took both varsity races on the strength of their depth, however there were many noteworthy performances by Wayland runners. The top runners for Wayland included two 9th graders, with Jack Ricci in the JV boys race and Brynn Andrus in the girls varsity race both taking a strong second place overall. In the varsity boys race, Brandon Hopps closed well with the final loop up and over Bear Cage Hill to also finish second. 

The next meet won't be for almost two weeks, giving the teams a chance to consolidate their fitness gains with a solid block of training. 

Results

Results with splits for Wayland athletes

Times for Wayland athletes at Franklin Park, 1997-present - The courses were updated this year due to construction around White Stadium. This in turn necessitated the creation of new performance lists for the new course layouts. The performance lists for the previous courses are preserved for comparison. Note that while the old courses utilized some of the same areas of the park, the new courses are different with different elevation profiles among other things.

Dual Meet #2 vs. Boston Latin at Franklin Park, 9/29/25

warmup/cooldown protocol - this is the ideal for an unrushed warmup, assuming an hour or so to get ready. If there's less time than that, the warmup will have to be condensed and/or shortened. Don't forget to do an adequate cooldown after your race and having a chance to catch your breath. 

Meet Site: Playstead Field at Franklin Park, Boston. Fun fact, there have been cross country races held here for over a century.

Bus Time: 3:30, we hope

Race Schedule, first race no earlier than 4:30 likely after that:

JV (3K) - Doxopoulos, Goldstein, Jorgensen, Kheir, LeBaron, Maali-Pohl, Ricci, Salahuddin, Wheeler*

Varsity boys (5k) - Baker, T. Conley, Fallace, Foley, Hopper, Hopps, Migdal, Schaff*, Spence, Tan*, Young

note: the top seven Wayland finishers in the varsity boys race will receive credit towards a varsity letter

Varsity girls (3k) - Andrus, A. Conley, Jay, Miller, Schoeffler, Wang

* TBD 

Meet Information:

• Weather Forecast: sunny with scattered clouds, temperatures in the mid 70s. Light winds from the east. You must have warmup clothes (in other words, not just your uniform).  

• The 5k course consists of three loops. The first two loops (blue and red lines on the map below) go through the Wilderness area. The third loop (orange line) goes up Bear Cage Hill. 

• The 3k course includes the first loop (blue line) and Bear Cage Hill (orange line). Unlike the longer 5k course, the 3k course only goes through the Wilderness area once. 

• There's a stretch of pavement leading to the base of the Bear Cage hill, such that wearing spike elements in your racing shoes isn't a good idea. Those that are wearing spiked shoes should replace the spike elements with either blanks or 1/8" elements. 

• 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.

Week 7 Training Plan, 9/29-10/5

This week the dual meet schedule continues with a visit to Franklin Park in Boston on Monday for a meet with Boston Latin. There's no school and no organized practice on Thursday. Note that the four levels that have existed up until now have been consolidated into three groups; Levels 1 and 2 have become Group A, Level 3 is Group B, and Level 4 is now Group C. 

Mon 9/29 - Dual Meet #2 v Boston Latin. 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

 Tue 9/30 - Warmup including BURPEES and strides followed by a short run which in turn is 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 10/1 - Practice at 3:30. Warmup including CURTSIES followed by progressive long run. The plan for today is for everyone to head towards the Wayland/Framingham border on the Hultman aqueduct, passing through the Avalon neighborhood of Framingham on Meadow Street Extension. What happens from there will depend on how far you're going.

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)

Thu 10/2  - No practice today. If you're not observing the holiday and would like to do a short run on your own at an easy to moderate pace you can do so.

Fri 10/3 - Warmup including BURPEES 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 10/4 -  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 10/6 - off. If you were observing the holiday on Thursday and didn't train as a result, you can do a short length run on your own at an easy to moderate intensity if you like.