Weekend Workout - Friday, October 28

 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 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!

2022 MASS STATE XC CHAMPIONSHIP

 COURSE MAP: LINK 

COURSE VIDEO TOUR: 

NASHOBA CHAMPIONSHIP - Wednesday, October 26

Course: 1.8 miles, mostly flat - mid 60s, light rain

COMBINED SCORES

T1. HALE & Sawyer - 73 points

3. Burbank - 139 points

BOYS - 2nd Place (27 - 45 - 77)

Final Season Record: 6-3

NAME	TIME	AVG MILE
Gus Angelides	13:22	7:25
Bobby Bruosta	13:35	7:32
Paul Chamberland	13:30	7:29
Brayden Chancey	13:15	7:21
Colin Cistecky	11:20	6:17
Luca Fleming-Garcia	13:02	7:14
Jason Henry	18:39	10:21
Nolan MacLean	19:44	10:57
Jon Mascia	20:48	11:33
Tyler O'Neill	14:56	8:17
Emmett Price	15:56	8:51
Teo Rivera	17:07	9:30
Andrew Saulnier	12:23	6:52
Sean Saulnier	12:05	6:42
Jack Shippee	12:48	7:06
Wes Stewart	18:00	10:00
Joe Tripi	17:14	9:34
John Tripi	14:49	8:13
Zach Wagman	11:16	6:15
Jackson Wiltz	13:58	7:45
Caleb Wu	13:48	7:40

GIRLS - 1st Place (28 - 46 - 62)
Final Season Record: 8-1

NAME	TIME	AVG MILE
Aubrey Asara	15:47	8:46
Ibbie Bruosta	14:03	7:48
Emma Clark	13:34	7:32
Kate Duchesneau	14:19	7:57
Riley Flynn	15:44	8:44
Abby Hatch	15:38	8:41
Zoe Memont	13:31	7:30
Annabel Rivera	12:37	7:00
Azul Roberts	13:30	7:29
Clara Salamone	16:35	9:12
Natalie Sanborn	14:53	8:16
Lillie Saunders	14:57	8:18
Bella Spear	13:59	7:46
Ella Viacava Follis	15:51	8:48
Thea Wagman	13:36	7:33
Kellyn York	13:41	7:36

Congratulations, Nashoba Co-Champions!

***

Weekend Workout - Friday, October 21

 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!

MEET at GROTON-DUNSTABLE & TYNGSBOROUGH - Thursday, October 20

Course: 1.7mi, very hilly - low 50s, sunny

BOYS:  

    - lost to Groton-Dunstable, 19-42

    - defeated Tyngsborough, 15-48
Season Record: 5-2

NAME	TIME	AVG MILE
Gus Angelides	12:58	7:37
Paul Chamberland	13:32	7:57
Colin Cistecky	10:52	6:23
Luca Fleming-Garcia	13:08	7:43
Jason Henry	17:47	10:27
Nolan MacLean	19:42	11:35
Jon Mascia	20:05	11:48
Emmett Price	14:45	8:40
Teo Rivera	18:21	10:47
Andrew Saulnier	13:37	8:00
Sean Saulnier	12:19	7:14
Jack Shippee	12:35	7:24
John Tripi	16:00	9:24
Zach Wagman	11:14	6:36
Jackson Wiltz	12:37	7:25

GIRLS: 

    - defeated Groton-Dunstable, 25-32

    - defeated Tyngsborough, 15-49

Season Record: 6-1

NAME	TIME	AVG MILE
Aubrey Asara	16:15	9:33
Ibbie Bruosta	14:55	8:46
Emma Clark	13:27	7:54
Kate Duchesneau	14:26	8:29
Riley Flynn	16:17	9:34
Abby Hatch	15:53	9:20
Zoe Memont	13:16	7:48
Annabel Rivera	12:30	7:21
Azul Roberts	13:21	7:51
Natalie Sanborn	13:44	8:04
Lillie Saunders	14:58	8:48
Bella Spear	13:32	7:57
Thea Wagman	14:24	8:28
Kellyn York	13:32	7:57

***

MEET vs. OVERLOOK - Tuesday, October 18

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

BOYS - won 25-32 (Season Record: 4-1)

NAME	TIME	AVG MILE
Gus Angelides	13:36	7:17
Paul Chamberland	14:27	7:45
Brayden Chancey	14:25	7:43
Colin Cistecky	11:50	6:20
Luca Fleming-Garcia	14:13	7:37
Jason Henry	18:26	9:53
Nolan MacLean	18:26	9:53
Jon Mascia	21:39	11:36
Tyler O'Neill	15:14	8:10
Emmett Price	15:43	8:25
Teo Rivera	18:39	10:00
Andrew Saulnier	14:35	7:49
Sean Saulnier	13:05	7:01
Jack Shippee	13:39	7:19
Joe Tripi	17:06	9:10
John Tripi	15:32	8:19
Zach Wagman	11:49	6:20
Jackson Wiltz	13:42	7:20
Caleb Wu	15:05	8:05

GIRLS - won 15-50 (Season Record: 4-1)

NAME	TIME	AVG MILE
Aubrey Asara	16:35	8:53
Ibbie Bruosta	15:09	8:07
Emma Clark	14:44	7:54
Kate Duchesneau	15:09	8:07
Riley Flynn	16:35	8:53
Abby Hatch	16:31	8:51
Zoe Memont	13:50	7:25
Annabel Rivera	13:14	7:05
Azul Roberts	13:50	7:25
Natalie Sanborn	14:55	8:00
Lillie Saunders	15:49	8:28
Bella Spear	14:39	7:51
Thea Wagman	15:00	8:02
Kellyn York	15:47	8:27

***

Weekend Workout - Friday, October 14

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 challenging stretch of meets (3 over 8 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 

Today's Workout - Monday, October 10

 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 7

 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

MEET at HAWTHORNE BROOK & NISSITISSIT - Thursday, October 6

 Course: 1.47mi, rolling trails - sunny, low 70s

BOYS
        - defeated Hawthorne Brook, 24-43

        - defeated Nissitissit, 28-29

        Season Record: 3-1

NAME	TIME	AVG MILE
Gus Angelides	10:57	7:26
Bobby Bruosta	11:42	7:57
Paul Chamberland	11:36	7:53
Brayden Chancey	11:34	7:52
Colin Cistecky	9:18	6:19
Luca Fleming-Garcia	11:23	7:44
Jason Henry	15:07	10:17
Nolan MacLean	15:26	10:29
Tyler O'Neill	11:13	7:37
Emmett Price	13:11	8:58
Teo Rivera	15:38	10:38
Andrew Saulnier	11:41	7:56
Sean Saulnier	10:46	7:19
Jack Shippee	11:29	7:48
Wes Stewart	16:39	11:19
Joe Tripi	15:15	10:22
John Tripi	12:40	8:37
Zach Wagman	9:48	6:39
Jackson Wiltz	11:14	7:38
Caleb Wu	11:54	8:05

GIRLS

        - defeated Hawthorne Brook, 15-50

        - defeated Nissitissit, 18-42

        Season Record: 3-1

NAME	TIME	AVG MILE
Aubrey Asara	13:51	9:25
Ibbie Bruosta	11:53	8:05
Emma Clark	11:50	8:02
Kate Duchesneau	12:42	8:38
Abby Hatch	13:41	9:18
Zoe Memont	11:25	7:45
Annabel Rivera	10:50	7:22
Azul Roberts	11:25	7:45
Clara Salamone	13:48	9:23
Natalie Sanborn	11:54	8:05
Lillie Saunders	13:45	9:21
Bella Spear	11:09	7:35
Ella Viacava Follis	13:50	9:24
Thea Wagman	12:43	8:39

***