November 1, 2024

Workout - Friday, November 1

This is your workout for Friday:

Full warm up: 1/4 mile jog, stretches & drills
Workout: 1 mile jog, nice and easy
2 race-pace strides (30 seconds each)
2 hard sprints (15 seconds each)
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

***

Drink plenty of fluids, get some sleep, and I'll see you tomorrow!

October 25, 2024

Weekend Workout - Friday, October 25

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

Watch these 2 videos to help improve your form on your A-skips and 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!

NASHOBA CHAMPIONSHIP - Wednesday, October 23

Course: 3km, hilly - 70s, sunny

BOYS - defeated Burbank and Sawyer, 28-36-61
Final Season Record: 5-2

NAME TIME AVG MILE
Abe Angelides 16:40 8:54
Leo Birnbaum 16:53 9:01
Gabriel D'Auria 21:34 11:31
Jack Dwyer 17:07 9:09
Lucas Follettie 16:39 8:54
Collin Hatch 14:27 7:43
Jason Henry 21:02 11:14
Ethan Holmgren 15:00 8:01
Evan Jusseaume 17:55 9:34
Gamaliel Kassa 13:04 6:59
Marshall Maier 14:05 7:31
Sariv Mathur 18:42 10:00
James O'Brien 13:03 6:58
Cooper Patterson 16:16 8:41
Corbin Patterson 16:16 8:41
Emmett Price 17:23 9:17
Teo Rivera 17:39 9:26
Jack Sadler 13:28 7:12
Andrew Saulnier 14:23 7:41
Jack Shippee 13:41 7:19
Wes Stewart 15:56 8:31
John Tripi 16:51 9:00
Caleb Wu 13:56 7:27

Congratulations to our final 3 championship team members: Marshall Maier, Andrew Saulnier, and Caleb Wu! They will join Gamaliel Kassa, James O'Brien, Jack Sadler, and Jack Shippee on the starting line in the Division 2 Championship race next Saturday!



GIRLS - defeated Burbank and Sawyer, 24-53-57
Final Season Record: 7-0

NAME TIME AVG MILE
Ibbie Bruosta 15:05 8:03
Maddison Cavallaro 14:59 8:00
Emma Clark 15:37 8:21
Gaia D'Auria 31:23 16:46
Abby Dexter 19:34 10:27
Alice Dobbs 16:22 8:45
Kate Duchesneau 16:51 9:00
Madison Fratto 13:48 7:22
Gracie Hartnagel 14:44 7:52
Lila Kirk 18:04 9:39
Nora Miller 15:21 8:12
Amelie Plante 19:32 10:26
Hazel Price 16:37 8:53
Natalie Sanborn 13:38 7:17
Holly Santos 17:08 9:09
Bella Sarro 14:09 7:34
Lillie Saunders 15:13 8:08
Lindsey Shippee 15:06 8:04
Grace Spataro 19:35 10:28
Ella Viacava Follis 17:29 9:20
Gianna Vivirito 15:47 8:26
Thea Wagman 14:56 7:59
Rylie Warner 14:32 7:46

Congratulations to our final 2 championship team members: Ibbie Bruosta and Bella Sarro! They will join Emma Clark, Madison Fratto, Natalie Sanborn, Rylie Warner, and Kellyn York on the starting line in the Division 2 Championship race next Saturday!

***

October 24, 2024

October 18, 2024

Weekend Workout - Friday, October 18

This is your workout for this weekend:

Full warm up: 1/4 mile jog, stretches & drills
Workout: 2 mile jog, nice and easy
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help improve your form on your A-skips and 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 are 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 practice on Monday !

October 15, 2024

MEET vs. GROTON-DUNSTABLE - Tuesday, October 15

Course: 1.75mi, flat - sunny, mid-50s


BOYS - lost 16-44
Season Record: 3-2

NAME TIME AVG MILE
Abe Angelides 14:45 8:25
Leo Birnbaum 15:51 9:03
Colin Cistecky 11:48 6:44
Jack Dwyer 15:32 8:52
Lucas Follettie 16:50 9:37
Alex Goldberg 14:06 8:03
Jason Henry 18:23 10:30
Ethan Holmgren 13:27 7:41
Evan Jusseaume 17:07 9:46
Marshall Maier 13:05 7:28
Sariv Mathur 16:49 9:36
Fergus Moran 12:47 7:18
James O'Brien 11:41 6:40
Corbin Patterson 14:26 8:14
Teo Rivera 17:50 10:11
Jack Sadler 12:30 7:08
Andrew Saulnier 12:25 7:05
Troy Scribner 14:51 8:29
Jack Shippee 12:06 6:54
Wes Stewart 14:50 8:28
John Tripi 17:06 9:46
Justin Wang 14:44 8:25
Caleb Wu 12:14 6:59

Congratulations to the fifth member of our boys championship team, Gamaliel Kassa! Gamaliel joins Colin Cistecky, James O'Brien, Jack Sadler, and Jack Shippee, and will represent us in the Division 2 Championship race at the state meet  - I will name our 6th and 7th team members after our meet next week. 


GIRLS - won 19-44
Season Record: 5-0

NAME TIME AVG MILE
Hayley Boucher 16:39 9:30
Ibbie Bruosta 13:12 7:32
Maddison Cavallaro 13:18 7:36
Emma Clark 12:19 7:02
Abby Dexter 20:43 11:50
Alice Dobbs 13:16 7:34
Madison Fratto 12:40 7:14
Gracie Hartnagel 13:17 7:35
Nora Miller 14:15 8:08
Hazel Price 15:20 8:45
Natalie Sanborn 14:14 8:07
Bella Sarro 13:13 7:33
Lillie Saunders 13:43 7:50
Lindsey Shippee 13:42 7:49
Grace Spataro 20:44 11:50
Gianna Vivirito 14:06 8:03
Thea Wagman 13:05 7:28
Rylie Warner 12:50 7:20

Congratulations to to the fifth member of our girls championship team, Madison Fratto! Madison joins Emma Clark, Natalie Sanborn, Rylie Warner, and Kellyn York, and will represent us in the Division 2 Championship race at the state meet - I will name our 6th and 7th team members after our meet next week. 


***

October 11, 2024

Weekend Workout - Friday, October 11

This is your workout for this weekend:

Full warm up: 1/4 mile jog, stretches & drills
Workout: 2 - 3 mile jog, nice and easy
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help improve your form on your A-skips and 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. 

We will be meeting on Monday at the Stow Town Forest for an optional practice. If you are not going to be joining us, I will post a workout for you to do on your own on Monday morning. 

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

October 9, 2024

MEET vs. TYNGSBOROUGH - Wednesday, October 9

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

BOYS - won 15-50
Season Record: 3-1


NAME TIME AVG MILE
Abe Angelides 15:47 8:27
Leo Birnbaum 15:38 8:23
Colin Cistecky 10:42* 5:44
Gabriel D'Auria 18:28 9:54
Jack Dwyer 16:08 8:39
Lucas Follettie 17:01 9:07
Alex Goldberg 15:27 8:17
Collin Hatch 13:24 7:11
Jason Henry 19:21 10:22
Ethan Holmgren 13:29 7:13
Evan Jusseaume 16:32 8:52
Gamaliel Kassa 12:06 6:29
Marshall Maier 13:05 7:01
Fergus Moran 14:02 7:31
James O'Brien 12:23 6:38
Cooper Patterson 17:12 9:13
Corbin Patterson 15:17 8:11
Emmett Price 15:25 8:16
Teo Rivera 18:17 9:48
Jack Sadler 12:57 6:56
Andrew Saulnier 13:14 7:05
Troy Scribner 16:12 8:41
Jack Shippee 13:02 6:59
John Tripi 14:45 7:54
Justin Wang 15:37 8:22
Caleb Wu 13:14 7:05


*Congratulations to Colin for setting the new Hale record for the fastest time ever on our home course, and the second fastest time by any athlete over our 3000 meters!

Congratulations to the first four members of our boys championship team, who will represent us in the Division 2 Championship race at the state meet!
Colin Cistecky
James O'Brien
Jack Sadler
Jack Shippee
I will name our 5th team member after our meet next week, and our 6th and 7th championship team member after the Nashoba Championship.



GIRLS - won 15-50
Season Record: 4-0 


NAME TIME AVG MILE
Hayley Boucher 16:03 8:36
Ibbie Bruosta 13:32 7:15
Gaia D'Auria 29:53 16:01
Abby Dexter 20:22 10:55
Alice Dobbs 14:18 7:40
Kate Duchesneau 16:21 8:46
Gracie Hartnagel 13:54 7:27
Nora Miller 14:27 7:45
Amelie Plante 18:01 9:39
Hazel Price 14:55 8:00
Natalie Sanborn 12:39 6:47
Bella Sarro 13:30 7:14
Lillie Saunders 13:51 7:25
Lindsey Shippee 14:02 7:31
Ella Viacava Follis 17:06 9:10
Gianna Vivirito 14:23 7:42
Thea Wagman 13:44 7:21
Rylie Warner 13:19 7:08
Kellyn York 13:25 7:11

Congratulations to the first four members of our girls championship team, who will represent us in the Division 2 Championship race at the state meet!
Emma Clark
Natalie Sanborn
Rylie Warner
Kellyn York
I will name our 5th team member after our meet next week, and our 6th and 7th championship team member after the Nashoba Championship.

***

October 4, 2024

Weekend Workout - Friday, October 4

This is your workout for the 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

Watch these 2 videos to help improve your form on your A-skips and 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. 

If you've been experiencing any pain or injury after this week, take the weekend off from running if possible. Care for your injuries, stretch every couple of hours (especially your calves & hamstrings), and prepare for Monday's practice.

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

October 2, 2024

MEET at AYER-SHIRLEY - Wednesday, October 2

Course: 1.8mi, hilly - sunny, high 60s

BOYS - won 15-48
Season Record: 2-1

NAME TIME AVG MILE
Abe Angelides 17:43 9:50
Colin Cistecky 11:29 6:22
Gabriel D'Auria 19:04 10:35
Jack Dwyer 17:42 9:49
Lucas Follettie 19:26 10:47
Alex Goldberg 18:22 10:12
Collin Hatch 13:46 7:38
Jason Henry 20:29 11:22
Ethan Holmgren 14:50 8:14
Fionn Hyland 17:15 9:34
Evan Jusseaume 18:03 10:01
Marshall Maier 14:00 7:46
Sariv Mathur 18:38 10:21
Fergus Moran 16:15 9:01
James O'Brien 13:45 7:38
Cooper Patterson 16:20 9:04
Corbin Patterson 16:03 8:55
Emmett Price 16:38 9:14
Teo Rivera 18:23 10:12
Jack Sadler 12:55 7:10
Andrew Saulnier 14:12 7:53
Troy Scribner 16:54 9:23
Jack Shippee 13:47 7:39
Wes Stewart 18:12 10:06
John Tripi 18:31 10:17
Justin Wang 16:55 9:23
Caleb Wu 14:13 7:53


GIRLS - won 19-42
Season Record: 3-0 

NAME TIME AVG MILE
Hayley Boucher 18:10 10:05
Ibbie Bruosta 14:29 8:02
Maddison Cavallaro 15:44 8:44
Emma Clark 13:07 7:17
Gaia D'Auria 36:00 19:59
Abby Dexter 20:52 11:35
Alice Dobbs 15:00 8:19
Kate Duchesneau 17:05 9:29
Gracie Hartnagel 15:00 8:19
Reagan Lafferty 19:17 10:42
Nora Miller 15:55 8:50
Amelie Plante 20:49 11:33
Hannah Grace Porter 20:51 11:34
Hazel Price 16:22 9:05
Natalie Sanborn 13:08 7:17
Holly Santos 15:54 8:49
Bella Sarro 14:35 8:06
Lillie Saunders 15:21 8:31
Lindsey Shippee 15:24 8:33
Grace Spataro 35:53 19:56
Ella Viacava Follis 18:59 10:32
Gianna Vivirito 16:22 9:05
Thea Wagman 15:20 8:31
Rylie Warner 14:19 7:57
Kellyn York 14:09 7:51

***

September 27, 2024

Weekend Workout - Friday, September 27

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 - 2.5 mile jog (recovery day - run at conversation pace)
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help improve your form on your A-skips and 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. 

If you've been experiencing any pain or injury after this week, take the weekend off from running if possible. Care for your injuries, stretch every couple of hours (especially your calves & hamstrings), and prepare for Monday's practice.

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

September 26, 2024

MEET vs. LITTLETON - Thursday, September 26

Course: 3km, rolling - light rain, low 70s

BOYS - lost 26-30
Season Record: 1-1

NAMETIMEAVG MILE
Abe Angelides15:598:34
Colin Cistecky10:555:51
Jack Dwyer17:579:37
Lucas Follettie18:039:40
Alex Goldberg18:309:55
Collin Hatch13:317:14
Jason Henry21:0011:15
Ethan Holmgren14:467:55
Fionn Hyland16:088:39
Evan Jusseaume16:559:04
Gamaliel Kassa12:116:32
Marshall Maier13:016:58
Sariv Mathur18:319:55
Fergus Moran15:388:23
James O'Brien12:266:40
Cooper Patterson15:318:19
Corbin Patterson15:318:19
Emmett Price15:568:32
Teo Rivera17:469:31
Jack Sadler12:296:41
Andrew Saulnier13:397:19
Troy Scribner15:498:28
Jack Shippee13:127:04
Wes Stewart15:338:20
John Tripi15:588:33
Justin Wang15:368:22
Caleb Wu14:077:34


GIRLS - won 15-50*
Season Record: 2-0
*Littleton did not have 5 finishers, so this officially goes down as a forfeit

NAMETIMEAVG MILE
Hayley Boucher16:509:01
Ibbie Bruosta14:097:35
Maddison Cavallaro15:058:05
Emma Clark12:436:49
Isis De Souza23:0812:24
Alice Dobbs14:207:41
Kate Duchesneau16:589:05
Madison Fratto12:576:56
Gracie Hartnagel14:217:41
Lila Kirk16:038:36
Reagan Lafferty18:149:46
Nora Miller15:248:15
Amelie Plante19:2810:26
Hannah Grace Porter21:5711:46
Hazel Price15:178:11
Natalie Sanborn12:476:51
Holly Santos15:038:04
Bella Sarro14:207:41
Lillie Saunders14:427:53
Lindsey Shippee14:527:58
Grace Spataro16:098:39
Ella Viacava Follis17:169:15
Gianna Vivirito14:507:57
Thea Wagman14:187:40
Rylie Warner13:217:09
Kellyn York13:077:02

***

September 20, 2024

Weekend Workout - Friday, September 20

This is your workout for the weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 2 - 3 mile jog (recovery day - run at conversation pace)
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help you practice A-skips and B-skips:
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. 

If you've been experiencing any pain or injury after this week, take the weekend off from running if possible. Care for your injuries, stretch every couple of hours (especially your calves & hamstrings), and prepare for Monday's practice.

Stay hydrated, get plenty of sleep, and I'll see you on Monday!

September 19, 2024

MEET vs. BROMFIELD - Thursday, September 19

Below are your names and times - if I missed anyone let me know. I did not include your placement because I frankly don't care. Depending on the size of the opposing team, your placement can vary greatly - you might run a great race against a bigger team and finish 20th, but run worse against a smaller team and get 15th. Places can be deceiving, but the stopwatch NEVER lies. 

I've also included an average mile pace - this will give us a rough comparison between races of different lengths and terrains. 

If you are curious about how cross country meets are scored, I have posted the process below the results.

***

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

BOYS - won 22-37
Season Record: 1-0

NAME TIME AVG MILE
Abe Angelides 16:28 8:49
Gus Angelides 14:10 7:35
Leo Birnbaum 16:57 9:05
Colin Cistecky 11:01 5:54
Gabriel D'Auria 24:34 13:10
Jack Dwyer 19:08 10:15
Lucas Follettie 19:13 10:18
Alex Goldberg 16:58 9:05
Collin Hatch 14:08 7:34
Jason Henry 21:40 11:37
Ethan Holmgren 15:23 8:15
Evan Jusseaume 17:11 9:12
Gamaliel Kassa 11:56 6:24
Marshall Maier 13:15 7:06
Sariv Mathur 17:50 9:33
Fergus Moran 15:26 8:16
James O'Brien 13:03 6:59
Cooper Patterson 15:56 8:32
Corbin Patterson 16:27 8:49
Emmett Price 15:48 8:28
Jack Sadler 12:35 6:44
Andrew Saulnier 14:29 7:46
Troy Scribner 15:37 8:22
Jack Shippee 13:14 7:05
Wes Stewart 15:46 8:27
John Tripi 17:22 9:18
Justin Wang 16:55 9:04
Caleb Wu 13:24 7:11



GIRLS - won 15-50*
Season Record (1-0)
*Bromfield did not have 5 finishers, so this officially goes down as a forfeit

NAME TIME AVG MILE
Hayley Boucher 18:02 9:40
Ibbie Bruosta 14:36 7:49
Maddison Cavallaro 16:38 8:55
Emma Clark 13:09 7:03
Gaia D'Auria 29:49 15:59
Isis De Souza 21:20 11:26
Abby Dexter 22:25 12:01
Alice Dobbs 15:18 8:12
Kate Duchesneau 18:04 9:41
Madison Fratto 13:47 7:23
Gracie Hartnagel 15:22 8:14
Lila Kirk 17:14 9:14
Nora Miller 17:12 9:13
Amelie Plante 20:06 10:46
Hazel Price 15:47 8:27
Natalie Sanborn 13:18 7:07
Holly Santos 16:00 8:34
Bella Sarro 14:52 7:58
Lillie Saunders 14:52 7:58
Lindsey Shippee 14:45 7:54
Grace Spataro 21:17 11:24
Ella Viacava Follis 20:27 10:58
Gianna Vivirito 15:42 8:25
Thea Wagman 15:04 8:04
Rylie Warner 14:05 7:33
Kellyn York 13:18 7:07


***

Cross country meets are scored using the top 7 runners from each team. The top 5 runners earn points for their team, while #6 and #7 (if they finish ahead of the opposing team's runners) are used to displace the opposition. 

Each runner is awarded points for the place they finish: 1st place gets 1 point, 2nd place gets 2 points, and so on. Once a team has its 7th runner finish, any remaining points places go to the opposing team, regardless of who finished in those spots. 

The points for the top 5 runners from each team are added up, and the team with the lowest total score wins the meet. 

For today's boys race, the top 14 finishers looked like this:
1) Hale
2) Hale
3) Bromfield
4) Bromfield
5) Hale
6) Hale
7) Bromfield 
8) Hale
9) Hale
10) Hale
11) Bromfield
12) Hale
13) Hale
14) Bromfield

Hale gets 1 + 2 + 5 + 6 + 8 = 22 points. Additionally, our 6th and 7th runners placed ahead of Bromfield's 4th runner, which increases their team score and makes it harder for them to win. 

Bromfield finishes with 3 + 4 + 7 + 11 + 12 = 37 points. Even though our 8th runner finished in 12th place, only the top 7 factor into scoring - since our 7th runner has already finished, Bromfield gets the points for 12th place by default. 

In the girls race, Bromfield did not have enough athletes to field a team score (you need to have 5 finishers), so here is last year's result for another example:
1) Hale
2) Hale
3) Hale
4) Bromfield
5) Hale
6) Hale
7) Bromfield 
8) Bromfield
9) Bromfield
10) Hale
11) Hale
12) Hale
13) Hale
14) Bromfield

Hale gets 1 + 2 + 3 + 5 + 6 = 17 points. Both our 6th runner and 7th runner finished ahead of their 5th runner, so we push their point total higher due to displacement. Our 8th runner and 9th runners finished ahead of their 5th runner as well, but only the top 7 factor into the scoring calculation. 

Bromfield finishes with 4 + 7 + 8 + 9 + 12 = 40 points. Even though their 5th runner actually finished 14th, because the scoring calculation stops after our top 7 they are automatically awarded the points for 12th place. 

September 13, 2024

Weekend Workout - Friday, September 13

 This is your workout for the weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 1.5 - 2 mile jog (nice & easy - try not to stop and walk)
4-6 fast 15 second strides 
~75% max speed - faster than a jog, slower than a sprint
 Walk back recovery - when you get back to your starting line, start your next stride
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help you practice A-skips and B-skips:
A-Skips
B-Skips

If you've been experiencing any pain or injury after this week, take the weekend off from running if possible. Care for your injuries, stretch every couple of hours (especially your calves & hamstrings), and prepare for Monday's practice.

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, get plenty of sleep, and I'll see you on Monday!

September 11, 2024

Workout - Wednesday, September 11

This is your workout for today: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 2 - 2.5 mile jog (nice & easy - try not to stop and walk)
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help you practice A-skips and B-skips:

Stay hydrated, get plenty of sleep, and check back on Friday for your weekend workout!

September 2, 2024

2024 HALE XC INFORMATION

Welcome to the 2024 season of the Hale Cross Country team! I can't wait for our season to get started, and I'm looking forward to our first practice on Monday, September 9!

Team Information Sheet: LINK 

Team Calendar: LINK

Preseason Checklist: LINK

If you have any questions, please send me an email - see you at practice next week!