INFORMATION FOR  DCL Meet #3 (v. Boston Latin) 

DCL Meet #1 - 5/2/18 (Wednesday) - Bus leaves 2:45 p.m. (Please arrive by then) 
Meet Starts at 4:00 p.m. and should end around 7 - 7:30 p.m. 

Meet Site: Lincoln-Sudbury High School, 390 Lincoln Rd, Sudbury, MA

 For Parents:

• We hope to return to WHS between 7:45 - 8:30 PM at the latest. 

Parking:  

DIRECTIONS BY CAR:

Address is above and best route would be GPS

ORDER OF EVENTS & INFORMATION

NOTE THIS WILL BE THE ORDER THIS YEAR FOR ALL DCL MEETS

ALL EVENTS GIRLS WILL START FOLLOWED WITH THE BOYS

Field Events

Pole Vault 

Triple Jump 

High Jump 

Shot Put 

Discus 

Javelin 

Long Jump 

Running Events

400 Meter Hurdles

One Mile

400 Meter Run

200 Meter Run

800 Meter Run

100 Meter High Hurdles

100 Meter Dash

Two Mile

4 x 100 Meter Relay

4 x 400 Meter Relay

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)

D CREW WEEKLY PRACTICE SCHEDULE (4/30-5/6)

Monday (4/30): 15 minute warm up / Double Downs / DARD Training / 4 x 200 Accelerations / 25 Push ups / 50 Sit Ups / STRETCH

Tuesday (5/1): All 30 Minute Run / 6 x 100 Meter Stride Outs / Weight Room Phase 2 - Program 1 

Wednesday (5/2): DCL 3 Meet (v. Boston Latin) 

Thursday (5/3): 15 minute warm up / 400 - 1.5 Mile Workout - 800 M - 3 Mile Workout - Milers - 5 Mile Workout - 2 Milers - 7 Mile Workout  / 25 Push ups / 50 Sit Ups / STRETCH

Friday (5/4):All 30 Minute Run / 6 x 75 Meter Stride Outs / Weight Room Phase 2 - Program 2

Saturday (5/5): Freshman / Sophomore Race or Twilight Meet (If you are not attending a meet 30-45 minute run) 

Sunday: OFF

THE MONDAY MEME (4/30)

Remember if you are planning to steeplechase this week - plant your feet, get your bearings, and use bar to jump into the pit.  Stay foucused!!

IMPORTANT MESSAGE 

DCL MEET 2 HAS BEEN POSTPONE UNTIL MAY 21ST - PLEASE MARK YOU CALENDAR ACCORDINGLY. 

THANK YOU

COACHES

D CREW WEEKLY PRACTICE SCHEDULE (4/23- 4/29)

Monday (4/23): All 30 Minute Run / 6 x 75 Meter Stride Outs / Weight Room P1

Tuesday (4/24): 400 meter runners - 200 (All Out) - 3 minute run - 400 (15 seconds slower) - 3 minute run - 600 (15 seconds slower) - 3 minute run - 800 (30 seconds slower) - 3 minute run x 2 / 800 meter runners - 400 (All Out) - 3 minute run - 600 (15 seconds slower) - 3 minute run - 800 (15 seconds slower) - 3 minute run - 1000 (30 seconds slower) - x 2 / Milers - 800 (all out) - 3 minute run - 1000 (15 seconds slower) - 3 minute run - 1200 (15 seconds slower) - 3 minute run - Mile (30 seconds slower) - 3 minute run - Repeat 800 and 1000 / 2 Milers - 1000 (15 seconds slower) - 3 minute run - 1200 (15 seconds slower) 3 minute run - Mile (30 seconds slower) - 3 minute run - 2400 (30 - 45 seconds slower) - 3 minute run - 800 (15 seconds slower) - 400 (all out) - 3 minute run - Repeat 400 - STRETCH

Wednesday (4/25): All 30 Minute Run / 6 x 75 Meter Stride Outs / Weight Room P2

Thursday (4/26): 400 - 4 Mile Workout / 800 - 6 Mile Workout / Milers & 2 Milers - 8 Mile workout

Friday (4/27): All - Hill Workout with Mid Tempo Running at Aqueduct / 25 push ups / 50 sit ups / STRETCH 

Saturday (4/29): 30 - 45 Minute Run

Sunday: OFF

MONDAY MEME (4/23)

DCL MEET #1 WRAP UP (V. BEDFORD)

First meet of the season and despite the weather, many athletes battled it out against Bedford and did extremely well.  With it only being 47 degrees, cloudy, and high winds you all stood your ground and made it happen. Great job to the start of what will be a tremendous season.  Stay the course, work hard, and keep shooting for your goals. We hope at the next meet the weather will be in our favor and Spring will arrive. 

As with the traditions of the blog we highlight the athletes who scored points for the team and the top 5 highlights that stood out at the meet.  

Note:  Unless it is a MSTCA event there are not results posted online - most will be posted below but for specific details on your overall results for DCL Meets - please see your coach.  

DCL Meet #1 Results

Overall Team Score

Note:  The most important thing to us coaches is your individual efforts towards the overall team score.  Did you improve as an individual, are you enjoying the experience, and are giving it your best.  That is the success of the team.  The rest will fall into place. If we took out the events in which we didn't have participation the overall score would of been closer - Bedford always finds a way to stack events in which we do not compete.  Not having pole vault this year gives most teams an easy advantage on the overall allocated scores. Looking at this meet especially Bedford scored perfect nines in two events for both the boys and girls - high jump and pole vault.   

Boys: Wayland 37 / Bedford 103
Girls: Wayland 34 / Bedford 104

Athletes Who Placed Top 3 Overall For The Meet and Contributed To Points

Boys
300 M Low Hurdles:  Logan Dawson - 1st Place - 5 pts 
2 Mile: David Ahearn - 2nd Place - 3 pts.  / Michael Liu - 3rd Place - 1 pt
800 M: Joshua Snyder - 3rd place - 1 pt
200 M: Carlos Ponce - 1st place - 5 pts / Ryan Tapply - 3rd place - 1 pt
100 High Hurdles: 
Nathan Weinstein-Molloy - 1st place - 5 pts / Brian Carmichael - 3rd place - 1 pt
400 M: - 
Mile: Alec Condry - 2nd place - 3 pts / Matt Karle - 3rd place - 1 pt
100 M: Sid Toga - 2nd place - 3 pts / John Silberman - 3rd place - 1 pt
4 x 100: - 
4 x 400: - 
High Jump: - 
Long Jump: - 
Triple Jump: Logan Dawson - 3rd place - 1 pt
Pole Vault: - 
Shot Put: Brooks Jones - 3rd place - 1 pt
Discus: Brooks Jones - 1st place - 5 pts 
Javelin: - 

Girls
300 M Low Hurdles: - 
2 Mile: McKenna Kelemanik - 1st place - 5 pts
800 M: Hallie Bachman - 3rd place - 1 pt
200 M: -
100 High Hurdles: Jaelin Hoopes - 3rd place - 1 pt
400 M: - Laura Clayton - 2nd place - 3 pts / Mary Shine - 3rd place - 1 pt 
Mile: Christina Matta - 3rd place - 1 pt
100 M: Kayla Poulsen - 2nd place - 3 pts
4 x 100: - 
4 x 400: - 
High Jump: - 
Long Jump: - Molly O' Driscoll - 1st place - 5 pts / Mia Wong - 2nd place - 3 pts
Triple Jump: -
Pole Vault: - 
Shot Put: Manasa Rajeev - 2nd place - 3 pts
Discus: - 
Javelin: Fiona McHarg - 1st place - 5 pts / Remmi Shaw - 3rd place - 1 pt 


Top Highlight That Stood Out At The Meet
1.  Fiona taking first in the javelin with a distance of 95'5" and qualifying for States
2.  McKenna for winning the 2 mile with a time of 12:24.6 and then coming back to run the 4 x 400 just  moments later
3.  To both Brooks and Logan for placing in the top three in two events.  Brooks taking first in the disc with a distance of 126'4" and third in the shot put with a throw of 35' 10.5".  Logan took first in the 300 meter low hurdles with a time of 63.6 seconds and third in the triple jump with a distance of 34' 9.5". 
4.  Molly for taking first in the long jump with a distance of 14' 1.5" 
5.  Finishing up with two more 1st place wins - Nathan in the high hurdles with a time of 17.8 seconds and to Carlos for taking first in the 200 m with a time of 25.2 seconds
  

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

THERE WILL BE NO PRACTICE TOMORROW FROM NOON - 2 P.M. DUE TO THE RAIN.  REMEMBER TO TRAIN OVER THE REMAINDER OF THE BREAK AND ENJOY YOUR VACATION.

DCREW APRIL VACATION WORKOUTS

Thank you for the response and reaching out to me about practices this week.  Much appreciated.  With the tally's for the week it seems that the majority of you will only be able to make it to Tuesdays practice.  Wednesday and Thursday seems to be very sporadic with attendance so it is best to allow you to do them on your own.  With that being said we will then ONLY have one organized practice over April Vacation and that will be TUESDAY FROM NOON - 2 PM AT THE HIGH SCHOOL. 

The remainder of April Vacation you will be responsible to do these workouts on your own.  I do encourage you to call around and see who might be around to do the workouts with you.  Especially if you are one who is hard to motivate if you are on your own.  PLEASE - just don't do nothing.  We have built a great base up until this point and you want to maintain it!!  The workouts are not designed over break to be demanding, just to get out there and keep the mileage up and the conditioning to keep going for your heart, lungs, and legs.  Understand that the volume and intensity increase in May - so you want to make sure you are ready for the demand - the goal is to keep staying injury free and allowing you to enjoy the DCrew experience.  

April Vacation Workouts go Monday - Saturday.  Here is the game plan.  

Monday (4/16) / Wednesday (4/18) / Friday (4/20) - 

400/800 Meter Runners - 20 Minute Run / Milers - 30 Minute Run / 2 Milers - 45 Minute Run - STRETCH 

Tuesday (4/17) - 

  ONLY SUPERVISED DCREW WORKOUT - TRACK NOON - 2 P.M. @ HIGH SCHOOL 

 -Supervised Wokout - Run Arounds Relay Style - Groups of 3 - Find out the fun when you arrive / 4 x 100 Stride   Outs / 25 Push Ups / 50 Sit Ups / Stretch

 -IF YOU ARE UNABLE TO ATTEND ALL NEED TO DO A 40 MINUTE TEMPO RUN (2 MINUTES 30 SECONDS    SLOWER THEN RACE PACE FOLLOWED WITH A 1 MINUTE RECOVERY RUN)   / 4 x 100 Stride Outs / 25        Push Ups / 50 Sit Ups / Stretch

Thursday (4/19) & Saturday (4/21) - Cross Training (Something besides running for 45 minutes) or 45 Minutes Weight Training (Find a Gym or Body Weight Training) 

TO MAKE SURE YOU ARE HELD ACCOUNTABLE.  ON SUNDAY PLEASE SEND ME YOUR WEEKLY LOG REPORT FROM MONDAY - SATURDAY. 

Have a great Vacation Everyone and if you are around Tuesday please come join the fun. 

Any questions please reach out. 

PICTURE DAY TOMORROW (4/11/2018)

ATTENTION ATHLETES BEFORE THE MEET TOMORROW WE WILL BE DOING TEAM PICTURES FOR OUTDOOR TRACK.  PLEASE WEAR YOUR UNIFORM AND ARRIVE BY 2:45 P.M.  THE GOAL IS TO DO THE PICTURE AND THEN GET ON THE BUS AND HEAD OUT TO BEDFORD NO LATER THEN 3:00 P.M.

NFORMATION FOR  DCL Meet #1 (Bedford) 

DCL Meet #1 - 4/11/18 (Wednesday) - Bus leaves 2:45 p.m. (Please arrive by then) 
Meet Starts at 4:00 p.m. and should end around 7 - 7:30 p.m. 

Meet Site: Bedford High school, 9 Mudge Way, Bedford, MA

 For Parents:

• We hope to return to WHS between 7:45 - 8:30 PM at the latest. 

Parking:  

DIRECTIONS BY CAR:

Address is above and best route would be GPS

ORDER OF EVENTS & INFORMATION

NOTE THIS WILL BE THE ORDER THIS YEAR FOR ALL DCL MEETS

ALL EVENTS GIRLS WILL START FOLLOWED WITH THE BOYS

Field Events

Pole Vault 

Triple Jump 

High Jump 

Shot Put 

Discus 

Javelin 

Long Jump 

Running Events

400 Meter Hurdles

One Mile

400 Meter Run

200 Meter Run

800 Meter Run

100 Meter High Hurdles

100 Meter Dash

Two Mile

4 x 100 Meter Relay

4 x 400 Meter Relay

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)

D CREW WEEKLY PRACTICE SCHEDULE (4/9- 4/15)

Monday (3/26): All - 400 meter / 300 meter / 200 meter x 2 (Rest 30-45 seconds) / Weight Room P1

Tuesday (3/27): Beginning of Workout All will do 2 x 400 Meter Pick Ups With 50 Yard Walking Lunge in between / Aquaduct Run (Will explain each group when we are at practice) / Body Weight Training / Dard Drills / Static Stretches

Wednesday (3/28): DCL Meet #1 (Bedford) 

Thursday (3/29): All - Hill Workout with Mid Tempo Running  / Weight Room P2

Friday (3/30): All will do a 6/4/2 workout - 400 Meters: 6 x 200 Meters - 4 x 300 Meters - 2 x 400 Meters  /  800 Meters: 6 x 300 Meters - 4 x 600 Meters - 2 x 800 Meters / Milers: 6 x 400 Meters - 4 x 1000 Meters - 2 x 6 Minute Field Run - 2 Milers - Same as Milers except a 12 Minute Field Run / Goal for all is to think about 30 - 45 seconds slower then race pace - except at the end pick it up to race pace (100 meters) / Body Weight Training / Dard Drills / Static Stretches  

Saturday (4/1): 30 - 45 Minute Run

Sunday: OFF

MONDAY MEME (4/9/2018)

Uniform check out today.  Make sure we get your numbers and bring them to the meets.

KNIGHTS OF COLUMBUS MEET WRAP UP (4/7/2018)

First and foremost GREAT JOB TO ALL THE DCREW ATHLETES on accomplishing the first meet of the season!!  What an event!  The weather was cold and windy - but they battled throughout the whole race.  Many great PR's of the season, great finishing efforts, and it's always nice to race different states in competition.  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.   I couldn't be prouder from the results from everyone. Very Tough Competition. 

Here is the link that you can go to for the overall results and your ranking for your event - Boys Results: https://mail.google.com/mail/u/0/?ui=2&ik=a35d9cc477&view=att&th=162a205ecfbc248c&attid=0.1&disp=inline&realattid=f_jfpw2sg40&safe=1&zw and Girls Results: https://mail.google.com/mail/u/0/?ui=2&ik=a35d9cc477&view=att&th=162a205ecfbc248c&attid=0.2&disp=inline&realattid=f_jfpw2vvw1&safe=1&zw 

As coaches we like to highlight the overall results and give the top three highlights that really stood out.
Here we go:

Final Relay Scores

Girls
Division II (Millis / Mt. Pleasant / Mt. Saint Charles / Parker Charter / Pope Francis / Wayland / Westerly) 
4 x 1 Mile DII Relay - 6th Place Overall (C. Matta / L. Bartick / L. Clayton / A. Korzeniowski)
Time: 27.20.50 

Boys
Division II (Biship Feehan / Classical / Hope / Wayland / Westerly) 
4 x 1 Mile DII A Team Relay - 6th Place Overall (A. Condry / M. Karle / J. Dussault / D. Ahearne)
Time: 21:37.80
4 x 1 Mile DII B Team Relay - 9th Place Overall (T. Daley / E. Troost / W. Medeiros / M. Matta) 
Time: 23:42.30


Final Individual Scores

Freshman Mile: Dylan Bonanno - 5:40.70 - 21st Overall 
Freshman Mile: Yiran Li - 5:41.40 - 23rd Overall

Top 3 Highlights Of What Stood Out At The Meet

1. This will have to go to the two freshman in battling agaiout the top 3 spots in heat 1 of the freshman mile. Both Dylan and Yiran had a strong kick to the finish.  Dylan edged off Bishop Feehan for 1st place and Yiran just  a step away from the 2nd place spot.  Great race all the way to the end.   
2. Girls had a great combination of two freshman, one junior, and one senior.  A couple PR's, perfect pacing, and a great race by Laura who had her first attempt at the mile, being a 400 meter runner.  Just  shy of getting a placing T-shirt within the top five.
3.  Last but not least both boys teams did exceptionally well going head to head in the same heat against a numerous amount of competition.  The boys A team wound up winning their heat by a substantial margin as the boys B team battled it out throughout the entire race.  Again many PR's within the race and great effort.  As with the girls just shy of getting a placing T-shirt within the top five. 

OVERALL GREAT RACE AND TREMENDOUS EFFORT WITH MANY PR'S TO CALCULATE.