Weekend Workout - Friday, October 27

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!

2023 MASSACHUSETTS STATE MIDDLE SCHOOL CROSS COUNTRY CHAMPIONSHIP

COURSE MAP: LINK 

COURSE VIDEO TOUR: 

 

NASHOBA CHAMPIONSHIP - Wednesday, October 25

Course: 1.75mi, mostly flat - low 70s, partly sunny

BOYS - defeated Sawyer & Burbank, 25-34-73

Final Season Record: 6-2

NAME	TIME	AVG MILE
Bobby Bruosta	11:56	6:50
Brayden Chancey	11:02	6:19
Colin Cistecky	10:27	5:59
Ethan Deats	12:11	6:58
Luca Fleming-Garcia	11:47	6:44
Brenden Frediani	15:47	9:02
Jake Gale	12:00	6:52
Pat Gharony	14:14	8:08
Collin Hatch	14:16	8:10
Jason Henry	15:05	8:38
Evan Jusseaume	14:55	8:32
Gamaliel Kassa	11:07	6:22
Connor McMichael	14:28	8:16
James O'Brien	13:52	7:56
Cooper Patterson	16:10	9:15
Corbin Patterson	15:11	8:41
Emmett Price	14:24	8:14
Teo Rivera	16:22	9:22
Andrew Saulnier	12:48	7:19
Troy Scribner	16:12	9:16
Jack Shippee	12:51	7:21
Caleb Wu	12:34	7:11

Congratulations to our 7th and final championship team member, Jake Gale! Jake will join Bobby, Colin C, Brayden, Ethan, Luca, and Gamaliel in the Division 2 Championship race at the state meet next Saturday. 

GIRLS - defeated Sawyer & Burbank, 24-49-61

Final Season Record: 8-0

NAME	TIME	AVG MILE
Ibbie Bruosta	13:32	7:44
Emma Clark	12:18	7:02
Gaia D'Auria	24:47	14:10
Abby Dexter	18:15	10:26
Maeve Dougherty	16:13	9:16
Kate Duchesneau	13:35	7:46
Lila Kirk	16:13	9:16
Nora Miller	15:53	9:05
Olivia Rogers	10:53	6:14
Clara Salamone	15:42	8:59
Natalie Sanborn	13:25	7:40
Lillie Saunders	13:07	7:30
Bella Spear	12:24	7:06
Addy Swartz	16:59	9:43
Thea Wagman	13:06	7:30
Rylie Warner	13:05	7:29
Kellyn York	12:24	7:06

Congratulations to our 7th and final championship team member, Kate Duchesneau! Kate will join Ibbie, Emma, Olivia, Bella, Thea, and Rylie in the Division 2 Championship race at the state meet next Saturday. 

***

Weekend Workout - Friday, October 20

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're nearing the end of our season and done most of our hard work already, so try to make sure you take care of yourself and not overtraining. 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!

MEET vs. GROTON-DUNSTABLE - Thursday, October 19

Course: 3km, rolling - sunny, low 60s

28 out of 37 finishers (~76%) set a new home course PR! Great work everyone!

BOYS - lost 24-33

Season Record: 4-2

NAME	TIME	AVG MILE
Bobby Bruosta	12:29	6:42
Colin Cistecky	10:56	5:52
Ethan Deats	13:07	7:03
Luca Fleming-Garcia	12:28	6:42
Brenden Frediani	18:19	9:50
Jake Gale	12:48	6:52
Pat Gharony	15:40	8:25
Collin Hatch	15:26	8:17
Jason Henry	16:15	8:44
Gamaliel Kassa	11:58	6:26
Connor McMichael	15:37	8:23
James O'Brien	15:35	8:22
Cooper Patterson	16:34	8:54
Corbin Patterson	16:20	8:46
Emmett Price	16:06	8:39
Teo Rivera	17:31	9:24
Andrew Saulnier	14:07	7:35
Jack Shippee	13:36	7:18
Caleb Wu	13:31	7:16

Congratulations to the 6th member of our championship team, Ethan Deats! Ethan will join Bobby, Colin C, Brayden, Luca, and Gamaliel in the Division 2 Championship race. I will name our 7th and final championship team member after our meet on Wednesday. 

GIRLS - won 21-38

Season Record: 6-0

*there was an error in the original post - the times below are the corrected results

NAME	TIME	AVG MILE
Ibbie Bruosta	13:59	7:31
Emma Clark	13:03	7:01
Gaia D'Auria	29:02	15:35
Abby Dexter	23:33	12:38
Maeve Dougherty	17:45	9:32
Kate Duchesneau	15:15	8:11
Lila Kirk	17:44	9:31
Nora Miller	16:44	8:59
Olivia Rogers	11:37	6:14
Clara Salamone	16:43	8:59
Natalie Sanborn	15:36	8:23
Lillie Saunders	14:11	7:37
Grace Spataro	23:33	12:38
Bella Spear	13:17	7:08
Addy Swartz	18:24	9:53
Thea Wagman	14:33	7:49
Rylie Warner	14:05	7:34
Kellyn York	13:17	7:08

Congratulations to the 6th member of our championship team, Rylie Warner! Rylie will join Ibbie, Emma, Olivia, Bella, and Thea in the Division 2 Championship race. I will name our 7th and final championship team member after our meet on Wednesday. 

***

Weekend Workout - Friday, October 13

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're nearing the end of our season and done most of our hard work already, so try to make sure you take care of yourself and not overtraining. 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!

MEET vs. TYNGSBOROUGH - Thursday, October 12

Course: 2.1mi, rolling - partly sunny, low 60s

BOYS - won 18-45
Season Record: 4-1

NAME	TIME	AVG MILE
Bobby Bruosta	16:07	7:41
Brayden Chancey	14:16	6:48
Colin Cistecky	13:30	6:26
Ethan Deats	17:07	8:10
Brenden Frediani	24:40	11:45
Jake Gale	16:31	7:52
Pat Gharony	20:09	9:36
Jason Henry	20:23	9:43
Evan Jusseaume	21:56	10:27
Gamaliel Kassa	15:54	7:35
Connor McMichael	20:10	9:37
James O'Brien	20:01	9:32
Cooper Patterson	21:49	10:24
Corbin Patterson	19:48	9:26
Emmett Price	20:22	9:42
Andrew Saulnier	17:28	8:20
Jack Shippee	16:23	7:49
Caleb Wu	16:33	7:53

Congratulations to the first five members of our boys championship team, who will represent us in the Division 2 Championship race at the state meet!

Bobby Bruosta

Colin Cistecky

Brayden Chancey

Luca Fleming-Garcia

Gamaliel Kassa

I will name our 6th team member after our meet next week, and our 7th and final championship team member after the Nashoba Championship.

GIRLS - won 17-46
Season Record: 5-0

NAME	TIME	AVG MILE
Ibbie Bruosta	16:56	8:04
Emma Clark	16:12	7:43
Gaia D'Auria	33:30	15:58
Abby Dexter	29:05	13:51
Kate Duchesneau	19:46	9:25
Lila Kirk	19:51	9:28
Nora Miller	21:37	10:18
Olivia Rogers	14:02	6:41
Clara Salamone	21:33	10:16
Natalie Sanborn	19:02	9:04
Lillie Saunders	19:02	9:04
Grace Spataro	29:08	13:53
Bella Spear	16:13	7:44
Addy Swartz	25:50	12:19
Thea Wagman	17:39	8:25
Rylie Warner	17:09	8:10
Kellyn York	16:53	8:03

Congratulations to the first five members of our girls championship team, who will represent us in the Division 2 Championship race at the state meet!

Ibbie Bruosta

Emma Clark

Olivia Rogers

Bella Spear

Thea Wagman

I will name our 6th team member after our meet next week, and our 7th and final championship team member after the Nashoba Championship.

***

Today's Workout - Monday, October 9

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 6

If you are not joining us for our optional practice at the high school, here is your workout for this weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 2 mile jog 
              4 40-second strides (about 75% effort - between a jog and a sprint)
              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!

MEET vs. AYER-SHIRLEY - Thursday, October 5

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

GIRLS - won 15-49
Season Record: 4-0

NAME	TIME	AVG MILE
Ibbie Bruosta	14:34	7:49
Emma Clark	13:27	7:13
Gaia D'Auria	30:03	16:08
Abby Dexter	24:49	13:19
Maeve Dougherty	18:23	9:52
Kate Duchesneau	16:04	8:38
Nora Miller	18:21	9:51
Olivia Rogers	12:06	6:30
Clara Salamone	17:59	9:39
Natalie Sanborn	15:16	8:12
Lillie Saunders	15:16	8:12
Grace Spataro	24:50	13:20
Bella Spear	13:57	7:30
Addy Swartz	18:59	10:12
Thea Wagman	14:33	7:49
Rylie Warner	15:31	8:20
Kellyn York	14:28	7:46

BOYS - won 18-44
Season Record: 3-1

NAME	TIME	AVG MILE
Gus Angelides	14:40	7:53
Bobby Bruosta	12:58	6:58
Brayden Chancey	12:07	6:30
Colin Cistecky	11:20	6:05
Ethan Deats	13:17	7:08
Luca Fleming-Garcia	13:01	6:59
Brenden Frediani	20:22	10:56
Jake Gale	13:57	7:30
Pat Gharony	16:52	9:03
Collin Hatch	20:37	11:04
Jason Henry	19:53	10:40
Evan Jusseaume	19:14	10:20
Gamaliel Kassa	13:02	7:00
Connor McMichael	16:29	8:51
James O'Brien	16:50	9:02
Cooper Patterson	19:38	10:32
Corbin Patterson	16:37	8:55
Emmett Price	16:12	8:42
Teo Rivera	18:37	10:00
Andrew Saulnier	14:13	7:38
Troy Scribner	16:55	9:05
Jack Shippee	14:08	7:35
Wes Stewart	16:37	8:55
Caleb Wu	14:41	7:53

***