PENTATHLON
There will be two athletes - Darcy Foreman & Fiona McHarg who will be competing in this years women pentathlon. So please be sure to give them your support. The event is on 2/27/18 (Tuesday) at the Reggie Lewis Center.
Friday, February 16, 2018
Thursday, February 15, 2018
WEEK 12 WRAP UP (2/12 - 2/14)
WHAT AN ENDING PERFORMANCE FROM ALL THE ATHLETES AT THE D4 STATE CHAMPIONSHIPS. WE AS COACHES COULDN'T BE PROUDER OF THE ATHLETES WHO QUALIFIED! THEY REPRESENTED THEMSELVES, THEIR SCHOOL, AND THEIR COMMUNITY TO THE HIGHEST DEGREE. GREAT JOB!
Here is the link to find the complete results for the D4 STATE CHAMPIONSHIPS: http://www.mstca.org/Winter_Season/Winter%202018/Results%20Div.4.htm
D4 STATE CHAMPIONSHIP RESULTS
Boys
SP: Nate L. - 40-06.75 (14th Overall)
LJ: Jack K. - 20-04.00 (7th Overall)
55 M: Sidney T. - 7.03 (21st Overall)
600 M: Mikel R. - 1:33.04 (23rd Overall)
4 x 200 MR: 1:36.96 (11th Overall)
4 x 400 MR: 3:42.36 (11th Overall)
Girls
55 H: Ella L. - 9.32 (17th Overall)
300 M: Darcy F. - 44.40 (14th Overall)
600 M: Lindsey B. - 1:46.86 (23rd Overall)
1000 M: Jenna B. - 3:22.08 (17th Overall)
Top 5 Highlights That Stood Out At The Meet
1. To Jack for finally hitting over 20 feet in the long jump and placing top 7 overall for his 5th PR
2. To Jenna for having her 4th PR of the season at the state meet.
3. To Lindsey for having her 3rd PR of the season at the state meet
4. To both the boys 4 x 200 & 4 x 400 for having their best PR of the season
5. To Ella, Darcy, Mikel, Nate, & Sid for going out and competing hard at the state level.
WE ARE PROUD OF ALL OF YOU - REMEMBER YOU ALL EARNED THE RIGHT!!
Personal Records (5 PR's) - 5th Personal Record
Jack K: LJ - DCL1 Meet 19-01 / DCL2 Meet 19-02 / DCL5 19-04.50 / D4SR 19-08.75 / CINV 19-11.50 / D4 State Championships 20-04
WHAT AN ENDING PERFORMANCE FROM ALL THE ATHLETES AT THE D4 STATE CHAMPIONSHIPS. WE AS COACHES COULDN'T BE PROUDER OF THE ATHLETES WHO QUALIFIED! THEY REPRESENTED THEMSELVES, THEIR SCHOOL, AND THEIR COMMUNITY TO THE HIGHEST DEGREE. GREAT JOB!
Here is the link to find the complete results for the D4 STATE CHAMPIONSHIPS: http://www.mstca.org/Winter_Season/Winter%202018/Results%20Div.4.htm
D4 STATE CHAMPIONSHIP RESULTS
Boys
SP: Nate L. - 40-06.75 (14th Overall)
LJ: Jack K. - 20-04.00 (7th Overall)
55 M: Sidney T. - 7.03 (21st Overall)
600 M: Mikel R. - 1:33.04 (23rd Overall)
4 x 200 MR: 1:36.96 (11th Overall)
4 x 400 MR: 3:42.36 (11th Overall)
Girls
55 H: Ella L. - 9.32 (17th Overall)
300 M: Darcy F. - 44.40 (14th Overall)
600 M: Lindsey B. - 1:46.86 (23rd Overall)
1000 M: Jenna B. - 3:22.08 (17th Overall)
Top 5 Highlights That Stood Out At The Meet
1. To Jack for finally hitting over 20 feet in the long jump and placing top 7 overall for his 5th PR
2. To Jenna for having her 4th PR of the season at the state meet.
3. To Lindsey for having her 3rd PR of the season at the state meet
4. To both the boys 4 x 200 & 4 x 400 for having their best PR of the season
5. To Ella, Darcy, Mikel, Nate, & Sid for going out and competing hard at the state level.
WE ARE PROUD OF ALL OF YOU - REMEMBER YOU ALL EARNED THE RIGHT!!
Personal Records (3 PR's) - 3rd Personal Record
Girls
Lindsey: 600 M - DCL1 Meet 1:50.31 / DCL5 Meet 1:50.06 / DCL Championships 1:48.28 / D4 State Championships 1:46.86
Boys
Personal Records (4 PR's) - 4th Personal Record
Girls
Jenna: 1000 M - DCL1 Meet 3:39.29 / DCL2 Meet 3:38.57 / DCL3 Meet 3:30.46 / DCL Championships 3:25.83 / D4 State Championships 3:22.08
Boys
RELAYS (BEST PERFORMANCE OF THE SEASON)
Girls
4 x 200 (Tapply, Bolivar, Silberman, Toga) - 1:36.96
Boys
4 x 400 (Dawson, Karbowski, Reese, Ponce) - 3:42.36
Tuesday, February 13, 2018
INFORMATION FOR MEET THIS WEEK
D4 STATE CHAMPIONSHIPS - 2/14/18 (Wednesday) - Bus leaves 2:30 p.m. (Please arrive by 2:15 p.m.)
Meet Starts at 5:00 p.m.
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 2:00 PM at the latest.
Parking:
DIRECTIONS BY CAR:
D4 STATE CHAMPIONSHIPS - 2/14/18 (Wednesday) - Bus leaves 2:30 p.m. (Please arrive by 2:15 p.m.)
Meet Starts at 5:00 p.m.
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 2:00 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)
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.
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.
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
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
ORDER OF EVENTS FOR DIVISIONAL CHAMPIONSHIPS
Approximate time from the Meet start times. Times are approximate and each meet will vary according to the number of participants. (e.g. – If planning to watch Girls’ 2-Mile run, it would be 75 minutes from start of Track Events. If 5 pm meet start, 2 mile start would start approximately at 6:15 pm).
4:30 LONG JUMP / Shot Put / 55M HURDLES TRIALS & FINALS / All Sprint Finals will use 8 lanes / 55M DASH TRIALS & FINALS In lanes / Mobility & Visually Impaired Exhibition Events / HIGH JUMP – will begin at conclusion of mobility events
5:00 One Mile Run (will begin at conclusion of the dash finals) / 600 M / 1000 M / 300 M / TWO MILE RUN FINAL–Girls (75 min.) TWO MILE RUN FINAL – Boys (100 min.) Will follow completion of the girls 2-mile / 4x200M RELAY FINAL (125 min.) Report no later than the start of the boys 2 mile / 4x800M RELAY FINAL (145 min.) Report no later than the start of the girls 2 mile / 4x400M RELAY FINAL (215 min.) Report no later than the start of the boys 4 x 200
ALL TRACK EVENTS: Girls followed by Boys (flip flopped yearly – 2019 will be B-G) LONG JUMP AND SHOT PUT: Girls followed by Boys (flip flopped yearly – 2019 will be B-G) HIGH JUMP: Boys and Girls compete simultaneously
Running shoes with spikes can only be worn inside the Reggie Lewis track, not the foyers, hallways or gymnasium. The only spikes allowed at the Reggie Lewis Track are ¼” pyramid
D4 STATE CHAMPIONSHIP ATHLETES
The following athletes have been selected or have qualified to represent Wayland at the D4 State Championships tomorrow. Congratulations you have earned it.
55 Meter Dash
Sidney Toga
55 Meter Hurdles
Ella LaClaire
300 Meter
Darcy Foreman
600 Meter
Lindsey Barnard
Mikel Reese
1000 Meter
Jenna Brandaleone
Mile
Matt Clayton
Long Jump
Jack Karbowski
Shot Put
Nate LEsperance
Relays
Boys 4 x 200 Meter Relay (Ryan Tapply / John Silberman / Mason Bolivar / Sidney Toga)
Boys 4 x 400 Meter Relay (Logan Dawson / Jack Karbowski / Mikel Reese / Carlos Ponce)
Monday, February 12, 2018
ATTENTION FOLLOWING ATHLETES
(D4 STATE CHAMPIONSHIPS)
Big Announcement for the following athletes. For the D4 State Championships coming up this Wednesday. A lot have asked me how do I know if I qualify if I don't hit the standards. Here is how it works. You can either qualify or you need to be in the Top 32 for running events and/or Top 24 for field events or relays. They will be closing the registration process down tonight by midnight. Meaning we will know who has made it to this last meet by tomorrow. I will keep you posted on to who gets in by tomorrow. In the meantime - COME TO PRACTICE!!!!!
This is how individual and relays are ranking so far:
55 Meter Dash
Sidney Toga - 30th at this point
55 Meter Hurdles
Ella LaClaire - QUALIFIED - 9th at this point
300 Meter
Darcy Foreman - 18th at this point
600 Meter
Lindsey Barnard - 28th at this point
Mikel Reese - 26th at this point
1000 Meter
Jenna Brandaleone - 27th at this point
Mile
Matt Clayton - QUALIFIED - 15th at this point
Long Jump
Jack Karbowski - 14th at this point
Shot Put
Nate LEsperance - 18th at this point
4 x 200 Meter Relay
Boys - QUALIFIED -- 13th at this point
4 x 400 Meter Relay
Boys - QUALIFIED - 22nd at this point
We are also monitoring the girls 4 x 200 meter relay. They are ranked 25th at this point but it could be a possibility that one team backs out at the last minute.
(D4 STATE CHAMPIONSHIPS)
Big Announcement for the following athletes. For the D4 State Championships coming up this Wednesday. A lot have asked me how do I know if I qualify if I don't hit the standards. Here is how it works. You can either qualify or you need to be in the Top 32 for running events and/or Top 24 for field events or relays. They will be closing the registration process down tonight by midnight. Meaning we will know who has made it to this last meet by tomorrow. I will keep you posted on to who gets in by tomorrow. In the meantime - COME TO PRACTICE!!!!!
This is how individual and relays are ranking so far:
55 Meter Dash
Sidney Toga - 30th at this point
55 Meter Hurdles
Ella LaClaire - QUALIFIED - 9th at this point
300 Meter
Darcy Foreman - 18th at this point
600 Meter
Lindsey Barnard - 28th at this point
Mikel Reese - 26th at this point
1000 Meter
Jenna Brandaleone - 27th at this point
Mile
Matt Clayton - QUALIFIED - 15th at this point
Long Jump
Jack Karbowski - 14th at this point
Shot Put
Nate LEsperance - 18th at this point
4 x 200 Meter Relay
Boys - QUALIFIED -- 13th at this point
4 x 400 Meter Relay
Boys - QUALIFIED - 22nd at this point
We are also monitoring the girls 4 x 200 meter relay. They are ranked 25th at this point but it could be a possibility that one team backs out at the last minute.
WEEK 12 PRACTICE SCHEDULE (2/12 - 2/14)
Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it)
Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it)
MONDAY (2/12)
Distance / Mid-Distance- 15 min jog / Sharpeners - workout based off of Arthur Lydiard's 50/50 workout in which you go hard on the straights and "float" on the turns. The ideology behind this workout is to help you learn how to open up your stride while keeping your gait pattern at the same level on the straights. Do not get this workout confused with a fartlek - there isn't a jog on the curve. It's all based around that turn at the same speed but being tactful enough to open in up and relax through motion while maintaining that speed.
1 x 900 meters / 1 x 600 meters / 1 x 300 meters / 1 x 150 meters - with this philosophy in mind! / 15 min jog
1 x 900 meters / 1 x 600 meters / 1 x 300 meters / 1 x 150 meters - with this philosophy in mind! / 15 min jog
Jumpers- Deep Stretching / LJ: Approach work / H: Hurdle warm up then starts to 1st hurdle
Sprinters- Block drills / Blocks & Hand Offs / 3 x 150 accelerations / band stretch in weight room
Throwers- 15 minute cardio / Ballistics - Rope / Throw
TUESDAY (2/13)
Distance / Mid-Distance- 30 min jog (5 min warm up / 1 min tempo followed with 2 min jog / 5 min cooldown) / dynamics
Jumpers- H: hurdler warm up / LJ: approach
Sprinters- *Coach Rafuse not there - Take Day Off or 3 x 150 strides or 20 minutes easy pedal on the bike
Throwers- 15 minute cardio / Throw
WEDNESDAY (2/14)
D4 STATE CHAMPIONSHIPS
WEEK 11 WRAP UP (2/5 - 2/10)
DCL CHAMPIONSHIPS WERE THIS WEEK AND WHAT AN UNBELIEVABLE PERFORMANCE BY MANY OF THE ATHLETES. TRADITION SET IS TO GIVE AWAY PR BARS FOR ATHLETES WHO SET A PERSONAL RECORD & HAVE THE BEST PERFORMANCE OF THE SEASON - LET'S JUST SAY WE DIDN'T HAVE ENOUGH BARS. GREAT JOB ATHLETES! THERE IS NO BETTER WAY THEN TO END THE SEASON WITH A PERSONAL BEST PERFORMANCE.
Here is the link to find the complete results for the DCL Championships:
https://www.directathletics.com/dispatcher.cgi?session_id=5383219DAJ21892&script_name=dispatcher.cgi&action=meet&meet_hnd=53697&module=results
DCL CHAMPIONSHIP RESULTS
Overall Final Team Score
Boys: 9th Place
Girls: 10th Place
Boys
SP: Nate L. - 41-03.00 (4th Overall)
SP: Mason B. - 35-09.75 (17th Overall)
LJ: Jack K. - 19-03.00 (7th Overall)
LJ: Logan D. - 17-11.50 (14th Overall)
55 H: Nathan W-M.- 9.01 (11th Overall)
55 H: Logan D. - 9.68 (15th Overall)
55 M: Sidney T. - 7.02 (12th Overall)
55 M: Ryan T. - 7.14 (17th Overall)
55 M: Mason B. - 7.17 (18th Overall)
300 M: Carlos P. - 40.12 (21st Overall)
600 M: Mikel R. - 1:31.95 (11th Overall)
600 M: Josh S. - 1:37.08 (16th Overall)
1000 M: Zach C. - 3:02.09 (15th Overall)
Mile: Alec C. - 4:58.69 (11th Overall)
2 Mile: Kyle C. - 10:57.68 (14th Overall)
2 Mile Jack D. - 11:16.72 (16th Overall)
4 x 200 MR: 1:37.43 (7th Overall)
4 x 400 MR: 3:44.09 (6th Overall)
Girls
SP: Nia G. - 26-02.50 (11th Overall)
SP: Erin H. - 24-04.00 (15th Overall)
LJ: Mia W. - 14-04.50 (18th Overall)
LJ: Lily T. - 13-08.50 (23rd Overall)
55 H: Ella L. - 9.19 (1st Overall - WON DCL CHAMPIONSHIPS)
55 H: Fiona M. - 10.35 (18th Overall)
55 H: Shaelee C. - 11.65 (25th Overall)
55 M: Kayla P. - 8.11 (13th Overall)
55 M: Leah F. - 8.45 (21st Overall)
300 M: Darcy F. - 44.35 (6th Overall)
300 M: Crystal W. - 51.87 (16th Overall)
600 M: Lindsey B. - 1:48.28 (7th Overall)
600 M: Lucy B. - 2:03.62 (17th Overall)
1000 M: Jenna B. - 3:25.83 (15th Overall)
Mile: Christina O. - 6:24.56 (16th Overall)
Mile: Olivia D. - 7:31.42 (17th Overall)
4 x 200 MR: 1:56.22 (10th Overall)
4 x 400 MR: 4:45.43 (10th Overall)
Top 5 Highlights That Stood Out At The Meet
1. To Ella LaClaire for winning the DCL CHAMPIONSHIPS - 55 Hurdles - 9.19 Trials / 9.20 Finals
2. To 4 x 200 Girls for having their best time of the season - 1:56.22
3. For the athletes who have gotten 2, 3, & 4 PR's for the season
4. For the athletes who have PR'd for the first time
5. To Olivia who decided to run the mile despite the set back she has had with her leg
DCL CHAMPIONSHIPS WERE THIS WEEK AND WHAT AN UNBELIEVABLE PERFORMANCE BY MANY OF THE ATHLETES. TRADITION SET IS TO GIVE AWAY PR BARS FOR ATHLETES WHO SET A PERSONAL RECORD & HAVE THE BEST PERFORMANCE OF THE SEASON - LET'S JUST SAY WE DIDN'T HAVE ENOUGH BARS. GREAT JOB ATHLETES! THERE IS NO BETTER WAY THEN TO END THE SEASON WITH A PERSONAL BEST PERFORMANCE.
Here is the link to find the complete results for the DCL Championships:
https://www.directathletics.com/dispatcher.cgi?session_id=5383219DAJ21892&script_name=dispatcher.cgi&action=meet&meet_hnd=53697&module=results
DCL CHAMPIONSHIP RESULTS
Overall Final Team Score
Boys: 9th Place
Girls: 10th Place
Boys
SP: Nate L. - 41-03.00 (4th Overall)
SP: Mason B. - 35-09.75 (17th Overall)
LJ: Jack K. - 19-03.00 (7th Overall)
LJ: Logan D. - 17-11.50 (14th Overall)
55 H: Nathan W-M.- 9.01 (11th Overall)
55 H: Logan D. - 9.68 (15th Overall)
55 M: Sidney T. - 7.02 (12th Overall)
55 M: Ryan T. - 7.14 (17th Overall)
55 M: Mason B. - 7.17 (18th Overall)
300 M: Carlos P. - 40.12 (21st Overall)
600 M: Mikel R. - 1:31.95 (11th Overall)
600 M: Josh S. - 1:37.08 (16th Overall)
1000 M: Zach C. - 3:02.09 (15th Overall)
Mile: Alec C. - 4:58.69 (11th Overall)
2 Mile: Kyle C. - 10:57.68 (14th Overall)
2 Mile Jack D. - 11:16.72 (16th Overall)
4 x 200 MR: 1:37.43 (7th Overall)
4 x 400 MR: 3:44.09 (6th Overall)
Girls
SP: Nia G. - 26-02.50 (11th Overall)
SP: Erin H. - 24-04.00 (15th Overall)
LJ: Mia W. - 14-04.50 (18th Overall)
LJ: Lily T. - 13-08.50 (23rd Overall)
55 H: Ella L. - 9.19 (1st Overall - WON DCL CHAMPIONSHIPS)
55 H: Fiona M. - 10.35 (18th Overall)
55 H: Shaelee C. - 11.65 (25th Overall)
55 M: Kayla P. - 8.11 (13th Overall)
55 M: Leah F. - 8.45 (21st Overall)
300 M: Darcy F. - 44.35 (6th Overall)
300 M: Crystal W. - 51.87 (16th Overall)
600 M: Lindsey B. - 1:48.28 (7th Overall)
600 M: Lucy B. - 2:03.62 (17th Overall)
1000 M: Jenna B. - 3:25.83 (15th Overall)
Mile: Christina O. - 6:24.56 (16th Overall)
Mile: Olivia D. - 7:31.42 (17th Overall)
4 x 200 MR: 1:56.22 (10th Overall)
4 x 400 MR: 4:45.43 (10th Overall)
Top 5 Highlights That Stood Out At The Meet
1. To Ella LaClaire for winning the DCL CHAMPIONSHIPS - 55 Hurdles - 9.19 Trials / 9.20 Finals
2. To 4 x 200 Girls for having their best time of the season - 1:56.22
3. For the athletes who have gotten 2, 3, & 4 PR's for the season
4. For the athletes who have PR'd for the first time
5. To Olivia who decided to run the mile despite the set back she has had with her leg
Personal Records (PR's) - 1st Personal Record
Girls
Ella: 55 H - DCL5 Meet 9.36 / DCL Championships 9.19
Christina: Mile - DCL1 Meet 6:34.72 / DCL Championships 6:24.56
Kayla: 55 M - DCL1 Meet 8.20 / DCL Championships 8.11
Mia: LJ - DCL1 Meet - 13-03.25 / DCL Championships 14-04.50
Personal Records (2 PR's) - 2nd Personal Record
Girls
Darcy: 300 M - DCL1 Meet 46.25 / LCM 45.73 / DCL Championships 44.35
Fiona: 55 H - DCL1 Meet 11:06 / DCL2 Meet 11:05 / DCL Championships 10.35
Lindsey: 600 M - DCL1 Meet 1:50.31 / DCL5 Meet 1:50.06 / DCL Championships 1:48.28
Lily: LJ - DCL1 Meet 13-04.50 / DCL2 Meet 13-08.00 / DCL Championships 13-08.50
Lucy: 600 M - DCL1 Meet 2:04.95 / DCL5 Meet 2:04.86 / DCL Championships 2:03.62
Boys
Ryan: 55 M - DCL1 Meet 7.17 / DCL2 Meet 7.15 / DCL Championships 7.14
Personal Records (3 PR's) - 3rd Personal Record
Girls
Crystal: 300 M - DCL1 Meet 55.85 / DCL4 Meet 54.01 / JVM2 53.7 / DCL Championships 51.87
Jenna: 1000 M - DCL1 Meet 3:39.29 / DCL2 Meet 3:38.57 / DCL3 Meet 3:30.46 / DCL Championships 3:25.83
Boys
Alec: Mile DCL1 Meet 5:13 / DCL2 Meet 5:08.96 / DCL5 Meet 5:08.23 / DCL Championships 4:58.69
Carlos: 300 M - DCL1 Meet 41.89 / DCL2 Meet 40.64 / DCL4 Meet 40.60 / DCL Championships 40.12
Nathan: 55H - DCL1 Meet 10.38 / DCL2 Meet 9.43 / DCL4 Meet 9.42 / DCL Championships 9.01
Personal Records (4 PR's) - 4th Personal Record
Girls
Erin: SP - DCL1 Meet 18-01 / DCL3 Meet 23-01.25 / DCL4 Meet 23-07 / JVM2 24-04 / DCL Championships 24-04.10
Boys
Mikel: 600 M - DCL1 Meet 1:37.62 / DCL2 Meet 1:37.54 / DCL3 Meet 1:35.72 / DCL4 Meet 1:33.92 / DCL Championships 1:31.95
Zach: 1000 M - DCL1 Meet 3:11.69 / DCL2 Meet 3:08.89 / DCL3 Meet 3:08.80 / DCL4 Meet 3:07.23 / DCL Championships 3:02.09
RELAYS (BEST PERFORMANCE OF THE SEASON)
Girls
4 x 200 (Wong, Tardiff, Poulsen, Foreman) - DCL Championships - 1:56.22
Boys
4 x 400 (Dawson, Condry, Reese, Ponce) - DCL Championships - 3:44.09
*ALL AROUND GREAT EFFORT BY ALL ATHLETES WHO COMPETED IN THE MEET*
Friday, February 9, 2018
WAYLAND WICKED LOCAL TRACK ARTICLE
First report of the season for track - check it out:
http://wayland.wickedlocal.
First report of the season for track - check it out:
http://wayland.wickedlocal.
Wednesday, February 7, 2018
INFORMATION FOR MEET THIS WEEK
DCL CHAMPIONSHIPS - 2/10/18 (Saturday) - Bus leaves 9:30 a.m. (Please arrive by 9:15 a.m.)
Meet Starts at Noon.
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 2:00 PM at the latest.
Parking:
DIRECTIONS BY CAR:
DCL CHAMPIONSHIPS - 2/10/18 (Saturday) - Bus leaves 9:30 a.m. (Please arrive by 9:15 a.m.)
Meet Starts at Noon.
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 2:00 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)
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.
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.
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
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
DCL CHAMPIONSHIP ORDER OF EVENTS
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)
Monday, February 5, 2018
WEEK 11 PRACTICE SCHEDULE (2/5 - 2/10)
Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it)
Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it)
MONDAY (2/5)
Distance / Mid-Distance- 15 min jog / Sharpeners - workout based off of Arthur Lydiard's 50/50 workout in which you go hard on the straights and "float" on the turns. The ideology behind this workout is to help you learn how to open up your stride while keeping your gait pattern at the same level on the straights. Do not get this workout confused with a fartlek - there isn't a jog on the curve. It's all based around that turn at the same speed but being tactful enough to open in up and relax through motion while maintaining that speed.
The Workout - All of D Crew will be doing 2 x 1600 meters with this philosophy in mind!
15 min jog / CORE (Coaches Choice) / Stretch (Coaches Choice)
The Workout - All of D Crew will be doing 2 x 1600 meters with this philosophy in mind!
15 min jog / CORE (Coaches Choice) / Stretch (Coaches Choice)
Jumpers- 50m / 75 m / 100 m / 150 m / 100 m / 75 m / 50 m / jog 4 laps
Sprinters- 55 meter runners & 4 x 200 MR: 1 x 300 - 3 x 150 / 300 & 400 meter runners: 1 x 400 - 3 x 150
Throwers- 15 minute cardio / Ballistics - Rope / Throw
TUESDAY (2/6)
Distance / Mid-Distance- 10 minute jog / Shift Timed Tempo Drills - there will be 4 stages of effort during the duration of the timed workouts. Depending on your event will determine the distance of the workout. The goal is to maintain that effort throughout the time and distance. Stage 1 65% - Stage 2 - 85% - Stage 3 - 75% - Stage 4 - 100% All Groups will do three sets with full recovery in between.
600 Meter Runner - Stage 1 - 1 1/2 minutes - Stage 2 - 45 seconds - Stage 3 - 60 seconds - Stage 4 - 30 seconds
1000 Meter Runner - Stage 1 - 2 minutes - Stage 2 - 45 seconds - Stage 3 - 1 1/2 minutes - Stage 4 - 30 seconds
Milers - Stage 1 - 3 minutes - Stage 2 - 60 seconds - Stage 3 - 2 minutes - Stage 4 - 45 seconds
2 Milers - Stage 1 - 4 minutes - Stage 2 - 60 seconds - Stage 3 - 3 minutes - Stage 4 - 45 seconds
10 min jog / Stretch (Captains Choice)
600 Meter Runner - Stage 1 - 1 1/2 minutes - Stage 2 - 45 seconds - Stage 3 - 60 seconds - Stage 4 - 30 seconds
1000 Meter Runner - Stage 1 - 2 minutes - Stage 2 - 45 seconds - Stage 3 - 1 1/2 minutes - Stage 4 - 30 seconds
Milers - Stage 1 - 3 minutes - Stage 2 - 60 seconds - Stage 3 - 2 minutes - Stage 4 - 45 seconds
2 Milers - Stage 1 - 4 minutes - Stage 2 - 60 seconds - Stage 3 - 3 minutes - Stage 4 - 45 seconds
10 min jog / Stretch (Captains Choice)
Jumpers- 3 x 150 m accelerations / LJ: 4 x approach - 6 x rocker steps & inflight simulations / H: 4 hurdle warm up + 6 x 3 hurdle work / Jog 4 laps
Sprinters- Join jumpers or a 30 minute run
Throwers- 15 minute cardio / medicine ball partner stretches / Throw
WEDNESDAY (2/7)
Distance / Mid-Distance- Mid distance 30 minutes / distance 45 minutes / Fun Relays / CORE (Coaches Choice) / Stretch (Coaches Choice)
Jumpers-3 x 75 m accelerations / LJ: 3 x approach - 6 x rocker steps & inflight simulations / H: hurdle warm up + 6 x 3 hurdle work / Jog 4 laps
Sprinters- Skillz ladder, drills, blocks, & hand offs
Throwers- 15 minute cardio / Ballistics - Rope / Throw
THURSDAY (2/8)
Distance / Mid-Distance- 15 min jog / Sharpeners - workout based off of Arthur Lydiard's 50/50 workout in which you go hard on the straights and "float" on the turns. The ideology behind this workout is to help you learn how to open up your stride while keeping your gait pattern at the same level on the straights. Do not get this workout confused with a fartlek - there isn't a jog on the curve. It's all based around that turn at the same speed but being tactful enough to open in up and relax through motion while maintaining that speed.
The Workout -
600 Meter Runners - 3 x 600 - 2 x 450 - 1 x 300 - 2 x 150
1000 Meter Runners - 2 x 1000 - 2 x 600 - 1 x 450 - 1 x 150
Milers - 1 x 1600 - 2 x 1000 - 1 x 900 - 1 x 600 - 1 x 300 - 1 x 150
2 Milers - 1 x 3200 - 1 x 1000 - 1 x 900 - 1 x 600 - 1 x 150
15 min jog / CORE (Coaches Choice) / Stretch (Coaches Choice)
Jumpers- hurdle accelerations / LJ: 3 x approach - 6 x rocker steps & inflight simulations / H: 4 hurdle warm up + 6 x 3 hurdle work / Jog 4 laps
Sprinters- 4 x 150
Throwers- 15 minute cardio / medicine ball partner stretches / Throw
FRIDAY (2/9)
Distance / Mid-Distance- 30 minute easy run / Stretch (Captains lead)
Jumpers- hurdle warm up & long jump inflight simulation / jog 3 laps
Sprinters- blocks / hand offs
Throwers- Light throwing / go over fine details before tomorrow
SATURDAY (2/10)
DCL LEAGUE CHAMPIONSHIPS (RLC)
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