2021 MASS STATE XC CHAMPIONSHIP

COURSE MAP: LINK 

COURSE VIDEO TOUR: 

Weekend Workout - Friday, October 29

This is your workout for this weekend:

Full warm up: 1/4 mile jog, stretches & drills

Workout: 1.5 - 2 mile jog, nice and easy

4 sprints (20 seconds each) with walk back recovery

Cool down: 1/4 mile jog, stretches & drills

Form drills: marching As, A-skips, B-skips

Please only do this workout if you have more than 1 day off this weekend - if you have another athletic activity on 2 of the 3 days this weekend (Friday, Saturday, & Sunday), you do not need to complete this workout. 

This week, we will be spending almost all our time specifically preparing for next Saturday, so please try to make all 4 practices. Stay hydrated, get plenty of rest, and we'll see you at practice on Monday!

Coach Ben

Workout - Thursday, October 28

Here is your workout for today - I will be posting a new workout tomorrow morning for you do to this weekend. 

Full warmup: 1/4 mile jog, stretches & drills

Workout: 3-4 mile run, nice and easy

Don't go fast - keep yourself at a nice, comfortable pace for the entire distance.

Cool down: 1/4 mile jog, stretches & drills

Form drills: marching As, A-skips, B-skips

Make sure you hydrate really well during the day, and be careful running on the roads. Check back here tomorrow for your weekend workout. 

Coach Ben

NASHOBA CHAMPIONSHIP - Wednesday, October 27

Course: 1.6 miles (estimated), mostly flat - low 50s, light rain

COMBINED SCORES

1. HALE - 69 points

2. Sawyer - 85 points

3. Burbank - 100 points


BOYS - 1st Place (28 - 42 - 62)

Final Season Record: 5-2

NAME	TIME	AVG MILE
Jack Barry	10:20	6:27
Luca Fleming-Garcia	10:53	6:48
William Hoeffler	11:31	7:11
Curtis Keeton	10:51	6:46
Jackson Marsteiner	11:12	6:59
Chris Milhomme	10:09	6:20
Kyle Milhomme	10:07	6:19
Wyatt Rattigan	12:21	7:43
Gavin Regan	11:50	7:23
Lukas Rohrberg	11:08	6:57
Sean Saulnier	10:01	6:15
Zach Wagman	10:02	6:16
Liam Wikerd	9:10	5:43
Jackson Wiltz	11:40	7:17

GIRLS - 2nd Place (38 - 41 - 43)

Final Season Record: 6-1

NAME	TIME	AVG MILE
Olivia Edmond	11:19	7:04
Riley Flynn	12:07	7:34
Abby Hatch	11:53	7:25
Sidney Lemaire	11:44	7:20
Zoe Memont	11:44	7:20
Heidi Menadue	13:26	8:23
Annabel Rivera	10:22	6:28
Ella Rogers	9:57	6:13
Emily Skaar	12:00	7:29
Jill Valentino	10:46	6:43

***

Weekend Workout - Friday, October 22

This is your workout for this weekend:

Full warm up: 1/4 mile jog, stretches & drills

Workout: 1 mile jog, nice and easy

4 sprints (20 seconds each) with walk back recovery

Cool down: 1/4 mile jog, stretches & drills

Form drills: marching As, A-skips, B-skips

We are starting to wind down the season, so we need to maximize our rest time. Please only do this workout if you have no other athletic activities this weekend - if you have another athletic activity on 1 of the 3 days this weekend (Friday, Saturday, & Sunday), you do not need to complete this workout. 

We will be doing our last speed workout at practice on Monday. Please try to hit your target times precisely - I know you CAN go faster than the target I give you, but I don't want you to. The goal is to go slightly faster than race pace to get us ready for our championship meets, and going too much faster than your target doesn't help us. 

Stay hydrated, keep one eye on the weather, and we'll see you at practice on Monday!

Coach Ben

MEET at OVERLOOK - Wednesday, October 20

 Course: 1.7mi, hilly & rocky - sunny, mid 60s

GIRLS - won 26-29 (Season Record: 5-0)

NAME	TIME	AVG MILE
Olivia Edmond	14:11	8:20
Riley Flynn	16:01	9:25
Abby Hatch	15:30	9:07
Sidney Lemaire	14:30	8:31
Zoe Memont	14:32	8:32
Heidi Menadue	16:09	9:30
Annabel Rivera	12:41	7:27
Azul Roberts	14:12	8:21
Ella Rogers	12:17	7:13
Emily Skaar	14:49	8:42
Bella Spear	13:06	7:42
Jill Valentino	13:11	7:45

BOYS - lost 24-32 (Season Record: 3-2)

NAME	TIME	AVG MILE
Jack Barry	11:59	7:02
Tate Deats	13:54	8:10
Luca Fleming-Garcia	13:28	7:55
Jason Jangro	13:01	7:39
Curtis Keeton	12:17	7:13
Chris Milhomme	12:01	7:04
Kyle Milhomme	11:28	6:44
Wyatt Rattigan	15:16	8:58
Gavin Regan	14:42	8:38
Lukas Rohrberg	12:22	7:16
Nico Vivirito	12:55	7:35
Zach Wagman	12:51	7:33
Liam Wikerd	10:24	6:07

***

MEET vs. GROTON-DUNSTABLE - Monday, October 18

Course: 3km, rolling - cloudy, high 50s


GIRLS - won 27-28 (Season Record: 4-0)

NAME	TIME	AVG MILE
Riley Flynn	17:02	9:08
Abby Hatch	16:23	8:47
Sidney Lemaire	16:19	8:45
Zoe Memont	16:32	8:52
Heidi Menadue	16:10	8:40
Annabel Rivera	14:36	7:49
Azul Roberts	15:04	8:04
Ella Rogers	12:59	6:57
Emily Skaar	16:38	8:55
Bella Spear	14:03	7:32
Jill Valentino	14:05	7:33

BOYS - lost 18-43 (Season Record: 3-1)

NAME	TIME	AVG MILE
Jack Barry	14:25	7:43
Tate Deats	14:09	7:35
Luca Fleming-Garcia	15:28	8:17
William Hoeffler	14:49	7:56
Jason Jangro	14:33	7:48
Curtis Keeton	13:59	7:29
Chris Milhomme	13:16	7:06
Kyle Milhomme	13:16	7:02
Wyatt Rattigan	16:27	8:49
Gavin Regan	15:42	8:25
Sean Saulnier	13:10	7:03
Nico Vivirito	14:30	7:46
Zach Wagman	13:30	7:14
Liam Wikerd	11:41	6:15
Jackson Wiltz	14:34	7:48

***

Weekend Workout - Friday, October 15

This is your workout for this weekend:

Full warm up: 1/4 mile jog, stretches & drills

Workout: 1.5 mile jog, nice and easy

Cool down: 1/4 mile jog, stretches & drills

Form drills: marching As, A-skips, B-skips

The name of the game is rest & recovery! We are right in the middle of a hellacious stretch of meets (3 in 7 days!?), so try to make sure you are not getting overworked. If you have athletic activities on 2 of the 3 days this weekend (Friday, Saturday, & Sunday), you do not need to complete this workout. 

Stay hydrated, get plenty of sleep, and we'll see you at our meet on Monday!

Coach Ben

MEET vs. TYNGSBOROUGH - Thursday, October 14

Course: 3km, rolling - partly sunny, mid 70s

BOYS - won 23-34 (Season Record: 3-0)

NAME	TIME	AVG MILE
Jack Barry	13:24	7:11
Tate Deats	14:13	7:37
Luca Fleming-Garcia	14:19	7:40
William Hoeffler	14:04	7:32
Jason Jangro	14:18	7:40
Curtis Keeton	13:44	7:21
Jackson Marsteiner	14:00	7:30
Chris Milhomme	13:04	7:00
Kyle Milhomme	13:02	6:59
Wyatt Rattigan	18:18	9:48
Lukas Rohrberg	14:17	7:39
Sean Saulnier	13:09	7:03
Nico Vivirito	13:59	7:29
Zach Wagman	13:35	7:17
Liam Wikerd	11:55	6:23
Jackson Wiltz	14:07	7:34

GIRLS - won 15-50* (Season Record: 3-0)

*Tyngsborough did not have 5 finishers, so this officially goes down as a forfeit.

NAME	TIME	AVG MILE
Olivia Edmond	15:18	8:12
Riley Flynn	16:25	8:48
Abby Hatch	16:28	8:49
Sidney Lemaire	16:09	8:39
Zoe Memont	16:10	8:40
Heidi Menadue	16:27	8:49
Azul Roberts	15:34	8:20
Ella Rogers	12:59	6:57
Emily Skaar	16:29	8:50
Bella Spear	13:51	7:25
Jill Valentino	15:15	8:10

***

Workout - Monday, October 11

If you are not joining us at the town forest, here is your workout for today:

Full warm-up: 1/4 mile jog, stretches & drills

Workout: 10 30-second hill sprint repeats (walk to bottom recovery)

Cool down: 1/4 mile jog, stretches & drills 

Form drills: marching As, A-skips, B-skips

Stay hydrated, and we'll see you tomorrow at practice!

***

Weekend Workout - Friday, October 8

This is your workout for this weekend: 

Full warm-up: 1/4 mile jog, stretches & drills

Workout: 2 mile jog 

                    4 40-second sprints

                    Walk back to where you started for your recovery, then go again.

Cool down: 1/4 mile jog, stretches & drills

Form drills: marching As, A-skips, B-skips

If you have athletic activities on 2 of the 3 days this long weekend (Friday, Saturday, & Sunday), you do not need to complete this workout - try to get at least one day of rest & recovery. 

If you are not going to be joining us on Monday, I will post a workout for you to do on your own on Monday morning. 

Stay hydrated, and we'll see you either Monday at the Town Forest or on Tuesday at Hale!

Coach Ben

MOCK MEET - Thursday, October 7

Great job today, everyone! Converted team results are at the bottom of this post. Regarding today's meet, I have good news and bad news:

The good news is that I saw A LOT of positives from today. We had a ton of personal bests on the course today, even without that extra adrenaline of competition. This shows me that we're getting faster, and I'm really excited for when the training we've been doing over the past few weeks kicks in! We also made great progress on the team front. The boys did a great job of 'bridging the gap' like I talked about on Monday, keeping the time gaps between our top runners small. The girls did a great job 'moving forward in the race' like we discussed, improving their times and bringing the whole group closer to the front. If we can keep doing that we'll be in great shape when late October & November arrive!

The bad news is that we unfortunately can't count this race for the course records - all times on there need to be achieved in a competition between 2 or more schools, so your times in today's race are classified as 'unofficial'. However, this does show us what we are capable of, and how much we've improved over the past 2 weeks. Use this race as the framework for our next 2 home meets - now we know we can run at this pace, so let's see if we can push a little harder and go even faster! 

BOYS 

NAME	TIME	AVG MILE
Tate Deats	15:07	8:06
Luca Fleming-Garcia	14:27	7:45
William Hoeffler	15:17	8:11
Jason Jangro	14:54	7:59
Curtis Keeton	14:05	7:33
Jackson Marsteiner	14:18	7:40
Chris Milhomme	13:46	7:23
Kyle Milhomme	13:12	7:04
Wyatt Rattigan	17:24	9:19
Gavin Regan	16:22	8:46
Lukas Rohrberg	14:36	7:49
Sean Saulnier	13:55	7:27
Nico Vivirito	14:48	7:56
Zach Wagman	14:08	7:34
Liam Wikerd	12:08	6:30
Jackson Wiltz	15:43	8:25

GIRLS

NAME	TIME	AVG MILE
Olivia Edmond	15:55	8:32
Riley Flynn	16:46	8:59
Abby Hatch	17:17	9:16
Sidney Lemaire	16:51	9:02
Zoe Memont	16:51	9:02
Heidi Menadue	16:35	8:53
Azul Roberts	16:10	8:40
Ella Rogers	13:10	7:03
Emily Skaar	17:14	9:14
Bella Spear	14:04	7:32
Jill Valentino	14:32	7:47

***

CONVERTED TEAM RANKINGS (I took 1 minute off the girls' times)

1) Boys

2) Girls

3) Girls

4) Boys

5) Girls

6) Boys

7) Boys

8) Boys

9) Boys

10) Boys

11) [Girls]

12) [Girls]

Boys win a close race, 26 - 33

Weekend Workout - Friday, October 1

This is your workout for this weekend: 

Full warm-up: 1/4 mile jog, stretches & drills

Workout: 2 - 2.5 mile jog (recovery day, so don't go too fast)

Cool down: 1/4 mile jog, stretches & drills

Form drills: marching As, A-skips, B-skips

If you have athletic activities on 2 of the 3 days this weekend (Friday, Saturday, & Sunday), you do not need to complete this workout - try to get at least one day of rest & recovery. 

Stay hydrated, and I'll see you at practice on Monday!

Coach Ben