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)
2 - 2.5 mile jog (nice & easy)
Enjoy your weekend, and I'll see you at practice on Monday!
Coach Ben
October 26, 2018
October 25, 2018
October 24, 2018
NASHOBA CHAMPIONSHIP - Wednesday, October 24
Course - 1.88 miles - sunny, high 40s
NAME - TIME - AVG MILE
COMBINED SCORES
1. Sawyer - 59 points (35+24)
2. HALE - 84 points (29+55)
3. Burbank - 120 points (68+52)
GIRLS - 1st Place (29-35-68)
Final Season Record: 7-0
Anderson, Ali - 17:49 - 9:28
Barrett, Lauren - 16:28 - 8:45
Collins, Caroline - 12:27 - 6:37
Disch, Eliana - 17:26 - 9:16
Gonsalves, Maya - 13:19 - 7:05
Grimard, MK - 15:13 - 8:05
Gross, Elizabeth - 13:46 - 7:19
Hanley, Grace - 16:31 - 8:47
Herbertz, Marlena - 15:31 - 8:15
Lynch, Allie - 17:37 - 9:22
Matranga, Jackie - 16:46 - 8:55
Matta, Mila - 15:11 - 8:04
McBride, Kate - 13:05 - 6:57
Morgan, Willow - 17:51 - 9:29
Moulton, Tori - 16:02 - 8:31
Rodstrom, Sarah - 15:22 - 8:10
Tadmor, Maia - 16:26 - 8:44
Varnerin, Ella - 14:40 - 7:48
White, Jenny - 15:10 - 8:04
BOYS - 3rd Place (24-52-55)
Final Season Record: 1-6
Adams, Alex - 15:14 - 8:06
Adams, Sam - 22:51 - 12:09
Beatty, Rand - 17:21 - 9:13
Duprey, Brayden - 13:31 - 7:11
Egan, Mathew - 17:03 - 9:04
Emken, Robert - 16:56 - 9:00
Guiles, Sam - 12:33 - 6:40
Herbertz, Elias - 15:50 - 8:25
Jackson, Sawyer - 14:50 - 7:53
Kostas, Niko - 16:30 - 8:46
Lilliott, Erik - 18:30 - 9:50
London, Jack - 13:21 - 7:06
Mast, Tucker - 14:31 - 7:43
Messier, Lucas - 12:51 - 6:50
Richardson, Zach - 22:43 - 12:05
Ricketts, Aaron - 12:22 - 6:34
Rocca, Jonathan - 16:26 - 8:44
Ross, Sam - 16:00 - 8:30
Saart, Jack - 14:45 - 7:50
Sears, Trevor - 14:01 - 7:27
Shilhanek, Logan - 12:22 - 6:34
Smits, Drew - 15:46 - 8:23
***
NAME - TIME - AVG MILE
COMBINED SCORES
1. Sawyer - 59 points (35+24)
2. HALE - 84 points (29+55)
3. Burbank - 120 points (68+52)
GIRLS - 1st Place (29-35-68)
Final Season Record: 7-0
Anderson, Ali - 17:49 - 9:28
Barrett, Lauren - 16:28 - 8:45
Collins, Caroline - 12:27 - 6:37
Disch, Eliana - 17:26 - 9:16
Gonsalves, Maya - 13:19 - 7:05
Grimard, MK - 15:13 - 8:05
Gross, Elizabeth - 13:46 - 7:19
Hanley, Grace - 16:31 - 8:47
Herbertz, Marlena - 15:31 - 8:15
Lynch, Allie - 17:37 - 9:22
Matranga, Jackie - 16:46 - 8:55
Matta, Mila - 15:11 - 8:04
McBride, Kate - 13:05 - 6:57
Morgan, Willow - 17:51 - 9:29
Moulton, Tori - 16:02 - 8:31
Rodstrom, Sarah - 15:22 - 8:10
Tadmor, Maia - 16:26 - 8:44
Varnerin, Ella - 14:40 - 7:48
White, Jenny - 15:10 - 8:04
BOYS - 3rd Place (24-52-55)
Final Season Record: 1-6
Adams, Alex - 15:14 - 8:06
Adams, Sam - 22:51 - 12:09
Beatty, Rand - 17:21 - 9:13
Duprey, Brayden - 13:31 - 7:11
Egan, Mathew - 17:03 - 9:04
Emken, Robert - 16:56 - 9:00
Guiles, Sam - 12:33 - 6:40
Herbertz, Elias - 15:50 - 8:25
Jackson, Sawyer - 14:50 - 7:53
Kostas, Niko - 16:30 - 8:46
Lilliott, Erik - 18:30 - 9:50
London, Jack - 13:21 - 7:06
Mast, Tucker - 14:31 - 7:43
Messier, Lucas - 12:51 - 6:50
Richardson, Zach - 22:43 - 12:05
Ricketts, Aaron - 12:22 - 6:34
Rocca, Jonathan - 16:26 - 8:44
Ross, Sam - 16:00 - 8:30
Saart, Jack - 14:45 - 7:50
Sears, Trevor - 14:01 - 7:27
Shilhanek, Logan - 12:22 - 6:34
Smits, Drew - 15:46 - 8:23
October 19, 2018
Workout - Friday, October 19
This is the workout for today - if you have another athletic activity, you do not have to complete this workout.
Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
2-2.5 mile jog (nice & easy)
Keep hydrating, get plenty of rest, and start getting ready for our meet on Wednesday.
Coach Ben
Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
2-2.5 mile jog (nice & easy)
Keep hydrating, get plenty of rest, and start getting ready for our meet on Wednesday.
Coach Ben
October 17, 2018
MEET at GROTON-DUNSTABLE - Wednesday, October 17
Course: 1.8 miles, 50, windy & rainy
NAME - TIME - AVG MILE
BOYS - lost 19-42 (Season Record: 1-4)
Adams, Alex - 15:56 - 8:51
Adams, Sam - 23:14 - 12:54
Beatty, Rand - 18:43 - 10:23
Duprey, Brayden - 13:53 - 7:42
Egan, Mathew - 18:15 - 10:08
Emken, Robert - 16:28 - 9:08
Guiles, Sam - 12:20 - 6:51
Herbertz, Elias - 15:53 - 8:49
Jackson, Sawyer - 15:49 - 8:47
Kostas, Niko - 15:42 - 8:43
Lilliott, Erik - 14:25 - 8:00
London, Jack - 13:40 - 7:35
Mast, Tucker - 14:28 - 8:02
Messier, Lucas - 12:48 - 7:06
Pierson, Tighe - 14:48 - 8:13
Richardson, Zach - 23:14 - 12:54
Ricketts, Aaron - 12:44 - 7:04
Rocca, Jonathan - 17:04 - 9:28
GIRLS - won 25-30 (Season Record: 5-0)
Anderson, Ali - 20:15 - 11:15
Barrett, Lauren - 16:18 - 9:03
Collins, Caroline - 12:25 - 6:53
Disch, Eliana - 17:35 - 9:46
Gonsalves, Maya - 12:46 - 7:05
Grimard, MK - 15:29 - 8:36
Gross, Elizabeth - 13:35 - 7:32
Hanley, Grace - 16:09 - 8:58
Lynch, Allie - 19:40 - 10:55
Matranga, Jackie - 17:10 - 9:32
Matta, Mila - 14:55 - 8:17
McBride, Kate - 12:37 - 7:00
Morgan, Willow - 20:16 - 11:15
Moulton, Tori - 15:40 - 8:42
Rodstrom, Sarah - 15:20 - 8:31
Tadmor, Maia - 13:45 - 7:38
Varnerin, Ella - 14:06 - 7:50
White, Jenny - 14:55 - 8:17
***
NAME - TIME - AVG MILE
BOYS - lost 19-42 (Season Record: 1-4)
Adams, Alex - 15:56 - 8:51
Adams, Sam - 23:14 - 12:54
Beatty, Rand - 18:43 - 10:23
Duprey, Brayden - 13:53 - 7:42
Egan, Mathew - 18:15 - 10:08
Emken, Robert - 16:28 - 9:08
Guiles, Sam - 12:20 - 6:51
Herbertz, Elias - 15:53 - 8:49
Jackson, Sawyer - 15:49 - 8:47
Kostas, Niko - 15:42 - 8:43
Lilliott, Erik - 14:25 - 8:00
London, Jack - 13:40 - 7:35
Mast, Tucker - 14:28 - 8:02
Messier, Lucas - 12:48 - 7:06
Pierson, Tighe - 14:48 - 8:13
Richardson, Zach - 23:14 - 12:54
Ricketts, Aaron - 12:44 - 7:04
Rocca, Jonathan - 17:04 - 9:28
Ross, Sam - 16:15 - 9:01
Saart, Jack - 15:11 - 8:26
Sears, Trevor - 13:56 - 7:44
Shilhanek, Logan - 11:55 - 6:37
GIRLS - won 25-30 (Season Record: 5-0)
Anderson, Ali - 20:15 - 11:15
Barrett, Lauren - 16:18 - 9:03
Collins, Caroline - 12:25 - 6:53
Disch, Eliana - 17:35 - 9:46
Gonsalves, Maya - 12:46 - 7:05
Grimard, MK - 15:29 - 8:36
Gross, Elizabeth - 13:35 - 7:32
Hanley, Grace - 16:09 - 8:58
Lynch, Allie - 19:40 - 10:55
Matranga, Jackie - 17:10 - 9:32
Matta, Mila - 14:55 - 8:17
McBride, Kate - 12:37 - 7:00
Morgan, Willow - 20:16 - 11:15
Moulton, Tori - 15:40 - 8:42
Rodstrom, Sarah - 15:20 - 8:31
Tadmor, Maia - 13:45 - 7:38
Varnerin, Ella - 14:06 - 7:50
White, Jenny - 14:55 - 8:17
October 12, 2018
Workout - Friday, October 12
This is the workout for today - if you have another athletic activity, you do not have to complete this workout.
Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
1 mile jog (nice & easy)
4-5 hard 20 second strides
Get ready for the meet Monday - drink plenty of fluids, get some rest, and enjoy your weekend!
Coach Ben
Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
1 mile jog (nice & easy)
4-5 hard 20 second strides
Get ready for the meet Monday - drink plenty of fluids, get some rest, and enjoy your weekend!
Coach Ben
October 10, 2018
MEET at NISSITISSIT - Wednesday, October 10
Course: 1.6 miles, mostly flat, 80
BOYS - won 20-38 (Season Record: 1-3)
Adams, Alex - 15:17 - 9:33
Beatty, Rand - 16:58 - 10:36
Duprey, Brayden - 11:12 - 7:00
Egan, Matthew - 16:57 - 10:35
Emken, Robert - 15:04 - 9:25
Guiles, Sam - 10:50 - 6:46
Herbertz, Elias - 14:49 - 9:15
Jackson, Sawyer - 13:54 - 8:41
Kostas, Niko - 15:09 - 9:28
Lilliott, Erik - 13:19 - 8:19
London, Jack - 11:09 - 6:59
Mast, Tucker - 12:56 - 8:05
Messier, Lucas - 10:58 - 6:51
Richardson, Zach - 20:48 - 13:00
Ricketts, Aaron - 11:01 - 6:53
Rocca, Jonathan - 16:04 - 10:02
Ross, Sam - 15:11 - 9:29
Saart, Jack - 14:00 - 8:45
Sears, Trevor - 12:19 - 7:41
Shilhanek, Logan - 10:47 - 6:44
GIRLS - won 22-39 (Season Record: 4-0)
Anderson, Ali - 17:15 - 10:46
Barrett, Lauren - 13:33 - 8:28
Collins, Caroline - 10:47 - 6:44
Disch, Eliana - 17:41 - 11:03
Grimard, MK - 13:19 - 8:19
Gonsalves, Maya - 11:40 - 7:17
Gross, Elizabeth - 12:31 - 7:49
Hanley, Grace - 14:31 - 9:04
Herbertz, Marlena - 13:08 - 8:12
Matranga, Jackie - 15:39 - 9:46
Matta, Mila - 13:08 - 8:12
McBride, Kate - 11:25 - 7:08
Morgan, Willow - 17:36 - 11:00
Moulton, Tori - 13:57 - 8:43
Rodstrom, Sarah - 13:23 - 8:21
Tadmor, Maia - 12:28 - 7:47
Varnerin, Ella - 12:55 - 8:04
White, Jenny - 13:31 - 8:26
BOYS - won 20-38 (Season Record: 1-3)
Adams, Alex - 15:17 - 9:33
Beatty, Rand - 16:58 - 10:36
Duprey, Brayden - 11:12 - 7:00
Egan, Matthew - 16:57 - 10:35
Emken, Robert - 15:04 - 9:25
Guiles, Sam - 10:50 - 6:46
Herbertz, Elias - 14:49 - 9:15
Jackson, Sawyer - 13:54 - 8:41
Kostas, Niko - 15:09 - 9:28
Lilliott, Erik - 13:19 - 8:19
London, Jack - 11:09 - 6:59
Mast, Tucker - 12:56 - 8:05
Messier, Lucas - 10:58 - 6:51
Richardson, Zach - 20:48 - 13:00
Ricketts, Aaron - 11:01 - 6:53
Rocca, Jonathan - 16:04 - 10:02
Ross, Sam - 15:11 - 9:29
Saart, Jack - 14:00 - 8:45
Sears, Trevor - 12:19 - 7:41
Shilhanek, Logan - 10:47 - 6:44
GIRLS - won 22-39 (Season Record: 4-0)
Anderson, Ali - 17:15 - 10:46
Barrett, Lauren - 13:33 - 8:28
Collins, Caroline - 10:47 - 6:44
Disch, Eliana - 17:41 - 11:03
Grimard, MK - 13:19 - 8:19
Gonsalves, Maya - 11:40 - 7:17
Gross, Elizabeth - 12:31 - 7:49
Hanley, Grace - 14:31 - 9:04
Herbertz, Marlena - 13:08 - 8:12
Matranga, Jackie - 15:39 - 9:46
Matta, Mila - 13:08 - 8:12
McBride, Kate - 11:25 - 7:08
Morgan, Willow - 17:36 - 11:00
Moulton, Tori - 13:57 - 8:43
Rodstrom, Sarah - 13:23 - 8:21
Tadmor, Maia - 12:28 - 7:47
Varnerin, Ella - 12:55 - 8:04
White, Jenny - 13:31 - 8:26
***
October 9, 2018
Workout - Tuesday, October 9
This is your workout for today - if you have another athletic activity, you do not have to complete this workout. Do something athletic today - I don't want you doing nothing the day before a meet.
1/4 mile warm-up jog
Stretches & drills
Form drills (marching As, A-skips, B-skips)
1 mile jog - nice & easy
3 practice starts - get to space
3 practice finishes - lift your pace
1/4 mile cool down
Drink plenty of fluids and get some rest - bus leaves at 2:30 tomorrow!
Coach Ben
1/4 mile warm-up jog
Stretches & drills
Form drills (marching As, A-skips, B-skips)
1 mile jog - nice & easy
3 practice starts - get to space
3 practice finishes - lift your pace
1/4 mile cool down
Drink plenty of fluids and get some rest - bus leaves at 2:30 tomorrow!
Coach Ben
October 8, 2018
Workout - Monday, October 8
Reminder that we will be having an optional practice at the Stow Town Forest from 2:00-3:30pm.
If you can't make it to our practice, this is your workout for today - if you have another athletic activity, you don't have to complete this workout.
1/2 mile warm-up
Stretches & drills
Form drills (marching As, A-skips, B-skips)
6-7 hill sprints (15-20 second sprints up hill, walk back to bottom & go again)
1/2 mile cool down
Stretch again
There will be no practice tomorrow - check this space for your workout. See you for our meet on Wednesday!
Coach Ben
If you can't make it to our practice, this is your workout for today - if you have another athletic activity, you don't have to complete this workout.
1/2 mile warm-up
Stretches & drills
Form drills (marching As, A-skips, B-skips)
6-7 hill sprints (15-20 second sprints up hill, walk back to bottom & go again)
1/2 mile cool down
Stretch again
There will be no practice tomorrow - check this space for your workout. See you for our meet on Wednesday!
Coach Ben
October 5, 2018
Workout - Friday, October 5
This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
1/4 mile warm-up jog
Stretches & drills
Form drills (marching As, A-skips, B-skips)
1 mile jog - nice & easy
3 hard sprints (100% effort for 15-20 seconds - walk back recovery)
Stay hydrated and get some rest this weekend - I will post another workout on Monday if you cannot make our optional practice.
Monday's optional practice will be held from 2:00 to 3:30pm at the Stow Town Forest.
Coach Ben
1/4 mile warm-up jog
Stretches & drills
Form drills (marching As, A-skips, B-skips)
1 mile jog - nice & easy
3 hard sprints (100% effort for 15-20 seconds - walk back recovery)
Stay hydrated and get some rest this weekend - I will post another workout on Monday if you cannot make our optional practice.
Monday's optional practice will be held from 2:00 to 3:30pm at the Stow Town Forest.
Coach Ben
October 4, 2018
MEET at QUABBIN - Thursday, October 4
Course: 1.67 miles, very hilly
NAME - TIME - AVG MILE
GIRLS - won 17-41 (Season Record: 3-0)
Anderson, Ali - 17:42 - 10:35
Barrett, Lauren - 14:25 - 8:37
Collins, Caroline - 11:18 - 6:45
Grimard, MK - 14:18 - 8:33
Gonsalves, Maya - 12:13 - 7:18
Gross, Elizabeth - 13:02 - 7:48
Hanley, Grace - 15:19 - 9:10
Herbertz, Marlena - 14:19 - 8:34
Matranga, Jackie - 15:27 - 9:15
Matta, Mila - 13:27 - 8:03
McBride, Kate - 12:00 - 7:11
Morgan, Willow - 17:44 - 10:37
Rodstrom, Sarah - 14:20 - 8:34
Tadmor, Maia - 12:52 - 7:42
Varnerin, Ella - 13:50 - 8:17
White, Jenny - 13:49 - 8:16
BOYS - lost 22-33 (Season Record: 0-3)
Adams, Alex - 16:10 - 9:40
Adams, Sam - 19:52 - 11:53
Beatty, Rand - 19:02 - 11:23
Duprey, Brayden - 12:20 - 7:23
Egan, Matthew - 16:09 - 9:40
Emken, Robert - 16:25 - 9:49
Guiles, Sam - 11:24 - 6:49
Herbertz, Elias - 15:42 - 9:24
Jackson, Sawyer - 14:22 - 8:36
Lilliott, Erik - 13:52 - 8:18
London, Jack - 12:06 - 7:14
Mast, Tucker - 13:32 - 8:06
Messier, Lucas - 11:43 - 7:00
Pierson, Tighe - 13:57 - 8:21
Ricketts, Aaron - 11:44 - 7:01
Rocca, Jonathan - 16:08 - 9:39
Ross, Sam - 15:01 - 8:59
Sears, Trevor - 13:00 - 7:47
Shilhanek, Logan - 11:20 - 6:47
***
NAME - TIME - AVG MILE
GIRLS - won 17-41 (Season Record: 3-0)
Anderson, Ali - 17:42 - 10:35
Barrett, Lauren - 14:25 - 8:37
Collins, Caroline - 11:18 - 6:45
Grimard, MK - 14:18 - 8:33
Gonsalves, Maya - 12:13 - 7:18
Gross, Elizabeth - 13:02 - 7:48
Hanley, Grace - 15:19 - 9:10
Herbertz, Marlena - 14:19 - 8:34
Matranga, Jackie - 15:27 - 9:15
Matta, Mila - 13:27 - 8:03
McBride, Kate - 12:00 - 7:11
Morgan, Willow - 17:44 - 10:37
Rodstrom, Sarah - 14:20 - 8:34
Tadmor, Maia - 12:52 - 7:42
Varnerin, Ella - 13:50 - 8:17
White, Jenny - 13:49 - 8:16
BOYS - lost 22-33 (Season Record: 0-3)
Adams, Alex - 16:10 - 9:40
Adams, Sam - 19:52 - 11:53
Beatty, Rand - 19:02 - 11:23
Duprey, Brayden - 12:20 - 7:23
Egan, Matthew - 16:09 - 9:40
Emken, Robert - 16:25 - 9:49
Guiles, Sam - 11:24 - 6:49
Herbertz, Elias - 15:42 - 9:24
Jackson, Sawyer - 14:22 - 8:36
Lilliott, Erik - 13:52 - 8:18
London, Jack - 12:06 - 7:14
Mast, Tucker - 13:32 - 8:06
Messier, Lucas - 11:43 - 7:00
Pierson, Tighe - 13:57 - 8:21
Ricketts, Aaron - 11:44 - 7:01
Rocca, Jonathan - 16:08 - 9:39
Ross, Sam - 15:01 - 8:59
Sears, Trevor - 13:00 - 7:47
Shilhanek, Logan - 11:20 - 6:47
***
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