Wayland Track and Field: December 2017

Saturday, December 23, 2017

WEEK 5 HOLIDAY PRACTICE SCHEDULE (12/26-12/29)

Since this is not a typical weekly practice - most of the training will be focused on general conditioning, strength training, core, and longer periods of static stretching. The second half of practice will focus on enhancing technical skills, mechanics, strategy, and injury prevention for your event.

Friday, December 22, 2017

All Right Athletes-

Delivered as promised. Many have asked about the State Qualifying Standards.
Thank You Coach Rafuse for passing on the information!!
Note: It's important to not fixate on this right now. Focus on your times and your events. The rest will all fall into place.

Here is the link (page 9): http://www.miaa.net/gen/miaa_generated_bin/documents/basic_module/TrackIndoorFormat1718.pdf

ALL THE COACHES WANT TO WISH ALL OF YOU AND YOUR FAMILIES A HAPPY HOLIDAY! SAFE TRAVELS AND ENJOY YOUR TIME WITH FAMILY.

REMINDER: If you are around during the holiday we do have optional practices if you want to attend. Dec. 26th- 29th we will be having practices from 9-10:30 a.m. in the field house at the WHS. This is a great time to stay conditioned during the break and get more specialized time with your coaches. If you can't attend the practices, but want to stay in shape (we recommend it) please contact your coach and they are more then happy to put together a workout plan to fit your needs and event.

WEEK 4 WRAP UP (12/18-12/22)

The second meet of the season went very well despite all the athletes who were out for the meet. Concord-Carlisle is always a tough competitor but we must say, what a battle! Many new and young athletes stepped up to the varsity level of competition and did a great job.

Remember the varsity point system! You can get the accumulated amount of points, not just scoring top three in your event, but also by getting PR's at every meet within your events. Ten Points is what you are striving for so work hard and show the commitment.

Here is the link to find the results for DCL Meet #2: https://www.directathletics.com/dispatcher.cgi?session_id=5383219DAJ89432&script_name=dispatcher.cgi&action=meet&meet_hnd=52850&module=results

Now that the second meet has occurred, we would like to highlight a few things. Not just the overall results, the athletes who helped score points by placing in the top three, and reporting the top five highlights that stood out, but also acknowledge the athletes who got a Personal Record (PR) and improved from the previous meet. All of these marks are important in showing the dedication we strive for from our athletes during the season.

DCL Meet #2 Results

One thing I would like to address early, is this sense of negativity I'm hearing from our athletes about how we never win a meet and I'm starting to see a culture that the team seems to be alright with it. That we just need to accept it because that is the way it is - let me assure you that as your coaches we do not agree. This is not the precedence we are setting for our track team.  ATHLETES it's important to understand that the overall team scores is not what us coaches look for within our athletes. We first look at what dedication the athlete is giving to the team for that meet. However, that does not mean that for us coaches we don't want that Victory and to see us on top winning meets. We strive as coaches to position all athletes; in the best light on each event to get the best possible score against our opponents. We do this by allowing athletes to explore and find that event that they feel the most confident in - so they can achieve the experience and results they are looking for in track. Once that is found we then cultivate that talent and help them excel. That way the team learns to be a team and all are equally talented to score and not rely on just certain athletes to score points in certain events. If we get all athletes equally capable to score points in all events - it won't matter which events are better, but will make the team well rounded overall. This is the ideology behind us coaches. All events placed with the top three best athletes for the meets - while cultivating the other athletes to become their best and inspire them to want to step up and fill those shoes in the future.

You may believe that many of these teams beat us by what you might think of as talent (we have just as much if not better), but overall it's more by shear numbers they posses in each event. If we took out the events in which we do not participate you would see that we could be beating, if not tying most of these bigger teams. Please do not be fixated on the overall cumulative scores! If you strive to do your best, work hard in practices, make it a mission to PR at every meet, and give everything for your event - you will start to see a difference in variance in the overall team scoring. First focus on the I in TEAM and you will see that the TEAM will soon strive and receive the overall victory. Remember if you BELIEVE you can ACHIEVE! Stay FOCUSED!

Overall Final Team Score
Girls
Concord - Carlisle 62 - Wayland 28
Boys
Concord - Carlisle 69 - Wayland 30

Athletes Who Scored Points v. Concord Carlisle  (Top 3 Score Points: 1st-5/2nd-3/3rd-1)
*See results for time & distance

Girls
55 M: Kayla-3rd - 1pt
55 MH: Fiona - 2nd - 3pts / Sabrina - 3rd - 1pt
300 M: Darcy-2nd-3pts
600 M: Lucy-3rd - 1pt
HJ: Darcy-Tied for 1st-4pts
LJ: Lily - 1st - 5pt / Fiona - 3rd - 1pt
SP: Fiona-1st-5pts / Nia-2nd-3pts / Michayla-3rd-1pt

Boys
55 M: Ryan-2nd-3pts / Jack K-3rd-1pt
55 MH: Nate W-1st-5pts / Logan-2nd-3pts
300 M: Carlos-3rd-1pt
600 M: Mikel-3rd-1pt
LJ: Jack K-1st-5pts / Logan-3rd-1pt
SP: Nate L-1st-5pts
4 x 200 MR: Ryan T,John S,Jack K,Sid-1st-5pts

Personal Records (PR's) - Improvement from 1st Meet to 2nd Meet

Girls
Jenna B: 1000 Meter - 1st Meet: 3:39.29 / 2nd Meet: 3:38.57
Olivia D: Mile - 1st Meet: 7:29.23 / 2nd Meet: 7:11.25
Fiona M: 55 Meter Hurdles - 1st eet: 11.06 / 2nd Meet: 11.05 // Shot Put - 1st Meet: 25-05.00 2nd Meet: 25-06.50
Lily T: Long Jump - 1st Meet: 13-04.50 / 2nd Meet: 13-08.00

Boys
Zachary C: 1000 Meter - 1st Meet: 3:11.69 / 2nd Meet: 3:08.89
Kyle C: 2 Mile - 1st Meet: 11:22.61 / 2nd Meet: 11:13.64
Alec C: Mile - 1st Meet: 5:15.52 / 2nd Meet: 5:08.96
Jack D: 2 Mile - 1st Meet: 11:41.00 / 2nd Meet: 11:19.87
Jack K: Long Jump - 1st Meet: 18-06.00 / 2nd Meet: 19-02.00
Nathan L: Shot Put - 1st Meet: 34-05.50 / 2nd Meet: 39-05.50
Yiran L: Mile - 1st Meet: 5:57.90 / 2nd Meet: 5:51.05
Carlos P: 300 Meter - 1st Meet: 41.89 / 2nd Meet: 40.64
Mikel R: 600 Meter - 1st Meet: 1:40.65 / 2nd Meet: 1:37.54
Ryan T: 55 Meter - 1st Meet: 7.17 / 2nd Meet: 7.15
Nathan W: 55 Meter Hurdles: 1st Meet: 10.25 / 2nd Meet: 9.43

Top 5 Highlights Of What Stood Out At The Meet

1. Two Run Winning Streak for Shot Put Girls Crew Team Sweeping CC With Another Perfect Nine Score!
2.  Individual leaderboard for female and male athletes of the meet would go to -
Fiona M in the SP, 55H,LJ (1st, 2nd, & 3rd)
Jack K in the LJ & 55M (1st & 3rd) *2x Winning Streak Leaderboard for Boys
3. SHOUT OUT TO ALL THE ATHLETES WHO HAD THEIR FIRST PR OF THE SEASON
4. To Nate L - Improving his shot put performance by over 5 feet. State Bound!
5. HIGHLIGHT of the night went to four freshman girls who ran the 4 x 400 MR (Julia, Laura, Aydan, Jenna). These four girls stepped up together into a varsity event, in which they never ran together, never learned how to pass a baton together, mainly learning the event that night, and managed to pull off a great race. AWESOME JOB - must of been your Senior Captain Coach Lindsey & Your Go Get Attitude that pulled it all together.

*ALL AROUND GREAT EFFORT BY ALL ATHLETES WHO COMPETED IN THE MEET*

Tuesday, December 19, 2017

IMPORTANT ANNOUNCEMENT! JUST RECEIVED AN EMAIL THAT THE START OF THE TRACK MEET TOMORROW (DCL MEET #2) WILL BE AT 5:30 PM - NOT 4:30 PM. BUSES WILL LEAVE THE SCHOOL AT 3:15 PM AND NOT OUR REGULAR TIME OF 2:30 PM MIGHT BE SAFE TO SAY THAT YOU WILL NOT ARRIVE HOME UNTIL AFTER 8:30 PM

Monday, December 18, 2017

DCL MEET #2 (V. CONCORD - CARLISLE)

Meet Site:
Reggie Lewis Center. The address is 1350 Tremont Street, Boston, MA. Phone Number: 617-541-3535

For Parents:

• A Spectator fee of $5-$7 will be collected in order to get into the meet.
• We hope to return to WHS by 8:30 PM at the latest.

Parking:

DIRECTIONS BY CAR:

From Southeast Expressway
Southeast Expressway to Mass. Ave./Roxbury Exit--straight off ramp--- through lights (Mass. Ave.) on to Melnea Cass Boulevard. Follow to end and go left onto Tremont Street. RLTAC is 1/4 mile on left.

From the Boston Logan Airport
25 Logan Airport, East Boston, MA 02128When leaving the airport, follow signs to Boston and go thru the toll booth. The toll fee is $3.00. After the toll booth, enter the tunnel and follow the directions toward 93 South/Southeast Expressway.
Follow directions above.

South of Boston
Route 93 North to Southeast Expressway:
Take exit 16 and turn Left at the lights at the end of the off ramp. Follow Southampton St., which converges into Massachusetts Ave. At the intersection of Massachusetts Ave. and Melnea Cass Blvd., turn left through the lights onto Melnea Cass Blvd. You will see the Hampton Inn on your right. Follow Melnea Cass Blvd. until you reach Shawmut Ave, which is one street after Washington Street as you are traveling on Melnea Cass Blvd. Take a left onto Shawmut Ave and at your second traffic light, take a right onto Malcolm X Blvd. The RLTAC will be a ½ mile on your right.

North of Boston
Route 93 South/ Route 1 to Southeast Expressway:
Take exit 18 and follow the directions to Massachusetts Ave. At the intersection of Massachusetts Ave, pass through the lights onto Melnea Cass Blvd. You will see the Hampton Inn on your right. Follow Melnea Cass Blvd. until you reach Shawmut Ave, which is one street after Washington Street as you are traveling on Melnea Cass Blvd. Take a left onto Shawmut Ave and at your second traffic light, take a right onto Malcolm X Blvd. The RLTAC will be a ½ mile on your right.

West of Boston
Mass. Pike East to the last exit (Southeast Expressway)

DIRECTIONS BY T:

Take the Orange Line to Roxbury Crossing. The Center is directly across the street from the station.

WHERE TO PARK:

RLTAC/RCC Lot 1- Free Parking
Proceed on Malcolm X Boulevard to the intersection of Columbus Ave and Tremont Streets where you’ll come to a traffic light. Take a left onto Columbus Ave and proceed to the next set of traffic lights. At the traffic light take a left onto Cedar Street. Go 30 yards and take a right into Parking Lot 1 at Roxbury Community College. Go to the far end and park in an available space. If Lot 1 is FULL, proceed to Lot 2 (New Heath Street) and park there.

RLTAC/RCC Lot 2- Free Parking
To get to Lot 2, take a right out of Lot 1 onto Cedar Street and take a left onto Columbus Avenue. Then, take the next leftonto New Heath Street. Go 30 yards and take a right into Parking Lot 2.

Renaissance Parking Garage @ Northeastern University for Spectators
835 Columbus Avenue. Parking fee: visit their website
Take Exit 18 (Massachusetts Avenue/Roxbury/Frontage Road). Turn left at the third light, staying in one of the two left lanes. Proceed straight onto Melnea Cass Boulevard. Continue for approximately two miles and turn left onto Columbus Avenue. The Renaissance Parking Garage is at 835 Columbus Avenue

Bus time: 2:30 p. (Meet starts at 4:30 p.)

Order of Events (sometimes varies for JV):

Boys & Girls

55 Meter Dash Varsity

55 Meter Dash Junior Varsity

300 Meters Varsity

600 Meters Varsity

1000 Meters Varsity

1 Mile Varsity

2 Miles Varsity

55m Hurdles Varsity

4x200 Relay Varsity

4x400 Relay Varsity

Shot Put Varsity

High Jump Varsity

Long Jump Varsity

*Note: Every year it alternates who starts the events (boys or girls)

MEET DAY EXPECTATIONS

1. TRACK PACK! Remember your “Track Pack” for meets. Pack your gear the night before and put it next to the door so you remember.

2. ARRIVE EARLY! Remember to arrive ONE HOUR prior to when your event starts! This is particularly important if you are running late and your parent(s) / guardian(s) must drive you to the meet. Proper bearings and warm up are essential before you race in your event.

3. TEAM CAMP! When we arrive at the meet make sure we find our team camp spot! This can be very confusing at an indoor meet. This gives us all a chance to CHECK IN, GET BIB NUMBERS, and GET PROPERLY PREPARED FOR THE MEET.

4. REMEMBER WARRIORS CODE OF CONDUCT while at the meet. You are not just representing yourself as an athlete, you are also representing your teammates, yours school, and your community. BE PROFESSIONAL!

5. YOUR EVENTS ARE YOUR RESPONSITIBILTY!

. WARM-UP: It is important to know your exact race time, so you can begin your warm up at the correct time. Your warm up should begin about 40 minutes before your race with a steady jog (15 minutes); followed with your basic drills, dynamic stretches, and then end with strides out from the starting line.

. RACE: It is your individual race, but you are still running as a team. Your effort, will, heart, and work ethic for your event helps the overall team. Give it your all, have fun, and go hard until the finish!

REMEMBER: “Do Not Diminish – Sprint to The Finish”

. COOLDOWN: The cool down is very important after you race. Try and do a light 10-minute jog and stretch out after your race.

6. SUPPORT! If you are not racing you need to be there for your teammates. Finish your cooldown, get a light snack, get your fluids, and get out and cheer on your team.

PLEASE NO CELL PHONES DURING THE MEET.

7. CLEAN UP! Remember that we are guest at these meets. So, we leave our team camp area cleaner then when we left it. For every trash found by a coach an “extra fitness exercise” will be given the following day in practice.

What to Bring:

The “TRACK PACK” is a way to keep organized and will help you remember the essentials for the meet.

____ Proper Running Shoes

____ Proper Running Socks (couple pairs)

____ Uniform top and bottom

____ Sweat pants & shirt

____ Long or short sleeve thin insulated or Coolmax shirt

____ Runners Watch (mid distance & distance runners)

____ Change of clothes (after the meet)

____ Healthy Snacks

____ WATER BOTTLE

____ Cell Phone (MAY HAVE BUT ONLY TO COMMUNICATE WITH PARENTS DURING MEET)

Sunday, December 17, 2017

The Monday Meme (12/18/17)

Image result for track and field shin splints meme

WEEK 4 PRACTICE SCHEDULE (12/18-12/22)

MONDAY (12/18)

Distance / Mid-Distance- Warm up / Weight Room Program 1 / Everyone Timed Intervals (matched pairs) : 4 laps (1 minute rest) - 3 laps (45 seconds) - 2 laps (30 seconds) - 1 lap (15 seconds) - REPEAT / 10 minute run / Core (coaches pick) / Stretch (coaches count)

Jumpers- 15 minute warm up / 3 x 150 m - 3 x 75 m - 3 x 50 m - 3 x 50 m over short hurdle / weight room (3 x 8 rocker steps w/ hand weights - 3 x 8 leg press - 3 x 8 kneeling to push up (hamstrings) - 3 x 8 bicep curls - 3 x 8 tricep dips - side push ups - 3 x 8 jump up on blocks / jog 3 laps / cooldown / stretch

Sprinters- Max velocity: 300/100 meter workout (300 - 90% - 100 - 100%) - 2 sets with 10 minutes rest / weight room / static stretch

Throwers- Warm ups / 10 minute jog / Weight Training Program 1 (see sheets & record) / Accelerations 4 x 40 meters / Technical drills (see sheet) / Video Review / Throw (focus shuffle step or glide) / Core 1 (see sheet) / Cool down (stretch)

TUESDAY (12/19)

Distance / Mid-Distance- Warm up / Everyone 45 minute run / Surge training - importance of 2nd line / 4 x 150 yard accelerations /

Core 2 (coaches pick) / Stretch (coaches count)

Jumpers- 15 min warm ups / 15 minute run / HJ drills (coach focus) / LJ (last step into high jump pit) / Hurdlers work on 4 hurdle drills and starts / 3 lap jog / cooldown / stretch

Sprinters- Pre Meet: Blocks & Hand offs / 20 minute run / dynamic and static stretching

Throwers- Warm ups / 10 minute jog / Dynamic Stretches (see sheet) / Hip Mobility Exercises (see sheet) / Ladder quick step & mini bound drills / Small hurdle quick step & mini bound drills / Partner medicine ball drills / Olympic lifts (see sheet) / Core 2 (see sheet) / Cool down (stretch)

WEDNESDAY (12/20)

DCL MEET #2 V. CONCORD-CARLISLE (Reggie Lewis Center)

THURSDAY (12/21)

Distance / Mid-Distance- Warm up / Weight Room Program 2 / Time Interval Relay Style Racing - teams of 3 - 3 min x 2 min x 1 min REPEAT x 4 - 1 minute rest in between sets (total amount of laps win!) / Core (coaches choice) / Stretch (coaches count)

Jumpers- 15 min warm ups / Accelerate- 75 meters into jog 75 meters x 8 / LJ focus, hurdle drills / weight room (same as Monday) / jog 3 laps / cooldown / stretch

Sprinters- Endurance: AMRAP (20 minutes) - sprint 150 - jog 150 - walk 150 / weight room / static stretch

Throwers- Warm up / 10 minute jog / Weight Training Program 2 (see sheet) / Accelerations 4 x 40 meters / Technical drills (see sheet) / Video Review / Throw (focus shuffle step or glide) / Core 1 (see sheet) / Cool down (stretch)

FRIDAY (12/22)

Distance / Mid-Distance- Warm up / 600 meter & 1000 meter runners - 900-600-600-300-300-150 (30s-30s-15s-15s-AO-AO) in between a 2 minute tempo run (Goal nonstop throughout) x REPEAT / Miler & 2 Milers - 1200-900-900-600-300-300 (30s-30s-15s-15s-AO-AO) in between a 3 minute tempo run (Goal nonstop throughout) x REPEAT / Coaches ending workout! / Stretch

Jumpers- 15 minute warm up / bounding drills / hurdle focus - HJ drills / 3 lap jog / cooldown / stretch

Sprinters- Accelerations plus technique: 4 x 75 meter - 2 sets 3 minute rest between reps - 6 minutes between sets / cooldown / core / stretch

WEEK 3 WRAP UP (12/11-12/15)

First and foremost GREAT JOB TO ALL THE ATHLETES on accomplishing the first meet of the season!! It is never easy the first time around - from the new comer jitters to the seasoned veterans the first meet always seems to be the most overwhelming. Us coaches can't be prouder from the results from everyone. Here is the link that you can go to for the overall results and your ranking on every event: https://www.athletic.net/TrackAndField/meet/322746/results

As coaches we like to highlight the overall results, the athletes who helped score points by placing in the top three against our rival at the meet, and give the top five highlights that really stood out.
Here we go:

Overall Final Team Score
Girls
Bedford 60 - Wayland 38 (If we took out events that we didn't participate in the score: B52/W38)
Boys
Bedford 52 - Wayland 44 (If we took out events that we didn't participate in the score: B48/W46)

Athletes Who Scored Points v. Bedford (Top 3 Score Points: 1st-5/2nd-3/3rd-1)
*See results for time & distance

Girls
55 M: Kayla-2nd- 3pts / Anika-3rd-1pt
300 M: Darcy-1st-5pts / Lily-2nd-3pts
600 M: Lindsey-1st-5pts
1000 M: Jenna-2nd-3pts
Mile: Christina-3rd-1pt
HJ: Darcy-2nd-3pts
SP: Fiona-1st-5pts / Nia-2nd-3pts / Maddie-3rd-1pt
4x200 MR: Anika,Kayla,Mia,Darcy-1st-5pts

Boys
55 M: Mason-1st-5pts / Toga-2nd-3pts / Ryan T-3rd-1pt
300 M: Jack K-2nd-3pts
600 M: Josh 1st-5pts / Mikel-3rd-1pt
1000 M: Zach-3rd-1pt
Mile: Alec-2nd-3pts / Yiran-3rd-1pt
2 Mile: Jack D-2nd-3pts / Kyle C-3rd-1pt
55MH: Nate W-2nd-3pts
LJ: Jack K-1st-5pts
SP: Nate L-2nd-3pts / Mason-3rd-1pt
4 x 200 MR: Ryan T,Mason,Jack K,Toga-1st-5pts

Top 5 Highlights Of What Stood Out At The Meet

1. Shot Put Girls Crew swept the Bedford team by placing 1st-3rd and scoring all 9 points
2. Even with a minor baton mishap - the boys 4 x 200 MR dominated our rivals, with a time of 1:38.10 securing an overall top three spot at the meet
3. Individual leaderboard for male and female athletes of the meet would go to - Jack K in the 300 M, LJ, & 4 x 200 MR (2nd,1st,1st place finish) & Darcy in the 300 M, HJ, & 4 x 200 MR (1st,2nd,1st place finish)
4. Lindsey & Josh had very solid runs and fast finishes to claim 1st place for the Dual in the 600 M
5. In the JV events - the final highlight goes to a first time athlete who asked many questions and was nervous all the way up until the event, but when the gun went off - the athlete took off and let all of the tension go away. She had a strong run and gave it her all clear to the finish - way to go Laura!

*ALL AROUND GREAT EFFORT BY ALL ATHLETES WHO COMPETED IN THE MEET*

Wednesday, December 13, 2017

DCL MEET #1 (V. BEDFORD)

Meet Site:
Reggie Lewis Center. The address is 1350 Tremont Street, Boston, MA. Phone Number: 617-541-3535

For Parents:

• A Spectator fee of $5-$7 will be collected in order to get into the meet.
• We hope to return to WHS by 8:30 PM at the latest.

Parking:

DIRECTIONS BY CAR: