2016 MASS STATE XC INVITATIONAL COURSE

COURSE MAP: LINK

COURSE VIDEO TOUR: 

Workout - Thursday, October 27

Congratulations on your big wins yesterday!

Take the day off - we'll get back to work tomorrow!

Coach Ben

NASHOBA CHAMPIONSHIP - Wednesday, October 26

Course - 1.94 miles - cold & windy

NAME - TIME - AVG MILE

COMBINED SCORES
1. HALE - 57 points (33+24)
2. Sawyer - 83 points (46+37)
3. Burbank - 125 points (44+81)


GIRLS - 1st Place (33-44-46)
Final Season Record: 8-0
Arsenault, Audrey - 15:10 - 7:49
Dalto, Alyssa - 16:57 - 8:44
Gagnon, Jenna - 13:49 - 7:07
Gillooly, Ali - 11:57 - 6:10
Gregg, Ava - 16:58 - 8:45
Emken, Rebecca - 18:28 - 9:31
Honig, Davita - 17:14 - 8:53
Kerr, Ally - 15:05 - 7:46
McIsaac, Zenna - 14:45 - 7:36
Oberlies, Erin - 12:59 - 6:42
Pacileo, Emma - 14:56 - 7:42

Piotte, Jessica - 19:55 - 10:16
Strauss, Penelope - 17:49 - 9:11

BOYS - 1st Place (24-37-81)
Final Season Record: 8-0
Adams, Alex - 15:32 - 8:00
Arsenault, Patrick - 14:15 - 7:21
Boyle, Jack - 12:06 - 6:14
Collins, Freddy - 13:01 - 6:43
Decker, Max - 15:54 - 8:12
Estey, Christian - 15:33 - 8:00
Gerecke, Henry - 15:31 - 8:00
Gross, Dylan - 15:04 - 7:46
Guthrie, Michael - 14:16 - 7:21
Henry, Ethan - 15:39 - 8:04
Howe, Ethan - 18:13 - 9:23
Josephson, Graham - 12:27 - 6:25
Matta, Ethan - 14:28 - 7:27
Oberlies, Ailin - 11:29 - 5:55
Perreault, Jason - 14:21 - 7:24
Quinn, John - 13:35 - 7:00
Randolph, Zach - 17:25 - 8:59
Ricci, Stephen - 14:07 - 7:17
Rodstrom, Mark - 12:39 - 6:31
Ross, Jack - 12:44 - 6:34
Rothenberg, Sam - 18:57 - 9:46
Small, Colin - 12:30 - 6:27
Whalen, Dylan - 12:21 - 6:22

***

Workout - Tuesday, October 25

This is your workout for today - if you have another activity, you do not have to complete this workout.

Warm-up (stretches & drills)
Form drills (marching A's, A skips, B skips)

Easy jog - 1 mile maximum
4 practice starts - goal is to get to space

Slow stretch after you finish

***

Rest up & hydrate - see you at the meet tomorrow!

Coach Ben

Workout - Thursday, October 20

This is your workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
Form drills (marching A's, A skips, B skips)

Easy jog - 1.5-2 miles at conversation pace

Planks - 1 minute on stomach, 30 seconds on each side

Slow stretch after you finish

***

See you at practice tomorrow!

Coach Ben

MEET vs. CHARLTON - Wednesday, October 19

Course - 3km - upper 70s, sunny

NAME - TIME - AVG MILE


BOYS - won 19-44 (Season Record: 6-0)
Adams, Alex - 16:51 - 9:00
Arsenault, Patrick - 15:24 - 8:14
Boyle, Jack - 11:51 - 6:20
Collins, Freddy - 12:49 - 6:51
Decker, Max - 16:25 - 8:47
Gerecke, Henry - 14:00 - 7:29
Gross, Dylan - 14:40 - 7:51
Guthrie, Michael - 14:07 - 7:33
Henry, Ethan - 15:49 - 8:27
Howe, Ethan - 18:22 - 9:49
Josephson, Graham - 12:10 - 6:30
Matta, Ethan - 14:22 - 7:41
McBride, Owen - 13:23 - 7:09
Oberlies, Ailin - 11:09 - 5:58
Perreault, Jason - 14:03 - 7:31
Quinn, John - 12:56 - 6:55
Randolph, Zach - 17:44 - 9:29
Ricci, Stephen - 13:57 - 7:28
Rodstrom, Mark - 12:21 - 6:36
Ross, Jack - 11:58 - 6:24
Rothenberg, Sam - 18:25 - 9:51
Small, Colin - 12:25 - 6:38
Whalen, Dylan - 11:54 - 6:22

GIRLS - won 19-39 (Season Record: 6-0)
Arsenault, Audrey - 15:44 - 8:25
Dalto, Alyssa - 16:13 - 8:40
Emken, Rebecca - 18:15 - 9:46
Gagnon, Jenna - 13:48 - 7:23
Gillooly, Ali - 11:30 - 6:09
Guthrie, Madeline - 13:48 - 7:23
Honig, Davita - 17:12 - 9:12
Kerr, Ally - 14:44 - 7:53
McIsaac, Zenna - 14:55 - 7:59
Oberlies, Erin - 12:51 - 6:52

Pacileo, Emma - 15:47 - 8:26

Piotte, Jessica - 20:13 - 10:49
Strauss, Penelope - 17:00 - 9:05

***

Workout - Tuesday, October 18

This is your workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
Form drills (marching A's, A skips, B skips)
1 mile jog (nice & easy)
4-5 hard 15 second strides

***

Remember to stay hydrated, and that we have some time before the meet tomorrow - bring some homework with you to finish before we head outside.

Coach Ben

MEET at GIBBONS - Thursday, October 13

Course - 1.7 miles, steady hills - overcast, 60s


NAME - TIME - AVG MILE


GIRLS - won 23-33 (Season Record: 5-0)
Arsenault, Audrey - 13:03 - 7:41
Emken, Rebecca - 16:09 - 9:30

Gagnon, Jenna - 11:10 - 6:34

Gillooly, Ali - 10:08 - 5:58
Guthrie, Maddie - 11:19 - 6:39
Kerr, Allyson - 12:04 - 7:06
Oberlies, Erin - 10:52 - 6:24


BOYS - won 19-42 (Season Record: 5-0)
Adams, Alex - 13:05 - 7:42
Arsenault, Patrick - 11:40 - 6:52
Boyle, Jack - 10:07 - 5:57
Collins, Freddy - 10:51 - 6:23
Estey, Christian - 13:07 - 7:43
Gerecke, Henry - 11:42 - 6:53
Gross, Dylan - 12:23 - 7:17
Henry, Ethan - 13:38 - 8:01
Josephson, Graham - 10:19 - 6:04
Matta, Ethan - 12:05 - 7:06
Oberlies, Ailin - 9:31 - 5:36
O'Connell, Christopher - 11:43 - 6:54
Perreault, Jason - 11:38 - 6:51
Quinn, John - 11:16 - 6:38
Randolph, Zach - 13:35 - 7:59
Ricci, Stephen - 11:33 - 6:48
Rodstrom, Mark - 10:44 - 6:19
Ross, Jack - 10:18 - 6:04
Rothenberg, Sam - 16:08 - 9:29
Small, Colin - 10:31 - 6:11
Whalen, Dylan - 10:16 - 6:02

***

Workout - Thursday, October 6

This is your workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
1 - 1.5 mile jog, nice & easy
4-5 hard strides (about 80% effort - walk back to start & go again)

***

See you at practice on Friday.

I will be holding an optional practice at the Stow Town Forest on Monday from 2:00-3:30pm. We'll be doing hills. We'd love to have you join us if you're able.

Coach Ben

MEET vs. MELICAN - Wednesday, October 5

Course - 3km - Sunny, 60s


NAME - TIME - AVG MILE


GIRLS - won 21-34 (Season Record: 4-0)
Dalto, Alyssa - 17:03 - 9:07
Emken, Rebecca - 20:24 - 10:55
Gagnon, Jenna - 13:27 - 7:12
Gregg, Ava - 15:55 - 8:31
Guthrie, Madeline - 13:27 - 7:12
Honig, Davita - 19:45 - 10:34
McIsaac, Zenna - 14:35 - 7:48
Oberlies, Erin - 12:49 - 6:51
Pacileo, Emma - 14:39 - 7:50

Piotte, Jessica - 20:59 - 11:13
Strauss, Penelope - 18:40 - 9:59

BOYS - won 24-35 (Season Record: 4-0)
Adams, Alex - 16:23 - 8:46
Arsenault, Patrick - 15:06 - 8:04
Boyle, Jack - 11:47 - 6:18
Collins, Freddy - 12:05 - 6:28
Estey, Christian - 15:50 - 8:28
Gerecke, Henry - 13:51 - 7:24
Gross, Dylan - 13:58 - 7:28
Guthrie, Michael - 14:12 - 7:36
Henry, Ethan - 16:05 - 8:36
Howe, Ethan - 18:26 - 9:51
Josephson, Graham - 12:35 - 6:44
Klein, Andrew - 14:53 - 7:58
Matta, Ethan - 14:39 - 7:50
McBride, Owen - 13:47 - 7:22
Oberlies, Ailin - 11:31 - 6:10

Perreault, Jason - 13:36 - 7:16
Quinn, John - 13:35 - 7:16
Randolph, Zach - 16:38 - 8:54
Ricci, Stephen - 13:46 - 7:22
Rodstrom, Mark - 12:44 - 6:49
Ross, Jack - 12:23 - 6:37
Rothenberg, Sam - 18:09 - 9:42
Small, Colin - 12:07 - 6:29
Whalen, Dylan - 12:11 - 6:31

***

Workout - Tuesday, October 4

This is your workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
1 mile jog, nice & easy

Optional: 3-4 hard 15 second strides


If you are recovering from an injury, do not do the above workout. Instead:
Warm-up (stretches & drills)
Maximum of 5 minutes of easy jogging - do what feels comfortable to you

***

Reminder that we have a home meet tomorrow, so get plenty of sleep, hydrate, and remember to pack everything up tonight.

Coach Ben

MEET at OVERLOOK - Monday, October 3

Course - 1.6 miles - hilly - overcast, wet terrain

NAME - TIME - AVG MILE


BOYS - won 23-38 (Season Record: 3-0)
Adams, Alex - 17:32 - 10:58
Arsenault, Patrick - 14:58 - 9:21
Boyle, Jack - 10:34 - 6:36
Collins, Freddy - 11:54 - 7:26
Decker, Max - 14:44 - 9:13
Gerecke, Henry - 13:18 - 8:19
Gross, Dylan - 13:00 - 8:08
Guthrie, Michael - 13:25 - 8:23
Henry, Ethan - 16:17 - 10:11
Howe, Ethan - 17:47 - 11:07
Klein, Andrew - 14:02 - 8:46
Matta, Ethan - 13:51 - 8:39
Oberlies, Ailin - 10:11 - 6:22

O'Connell, Christopher - 12:02 - 7:31
Pacileo, Ryan - 14:20 - 8:58
Perreault, Jason - 13:03 - 8:09
Randolph, Zach - 17:09 - 10:43
Ricci, Stephen - 12:50 - 8:01
Rodstrom, Mark - 11:12 - 7:00
Ross, Jack - 10:53 - 6:48

Rothenberg, Sam - 17:57 - 11:13
Small, Colin - 11:33 - 7:13

Whalen, Dylan - 11:59 - 7:29

GIRLS - won 15-50 (Season Record: 3-0)
Arsenault, Audrey - 13:51 - 8:39
Emken, Rebecca - 19:00 - 11:53
Gagnon, Jenna - 13:02 - 8:09

Gregg, Ava - 15:08 - 9:28
Guthrie, Maddie - 12:56 - 8:05
Kerr, Allyson - 13:12 - 8:15

McIsaac, Zenna - 13:50 - 8:39
Oberlies, Erin - 12:16 - 7:40

Pacileo, Emma - 13:48 - 8:38

Piotte, Jessica - 19:52 - 12:25


***