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:

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!

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!

***

2024 MASSACHUSETTS STATE MIDDLE SCHOOL CROSS COUNTRY CHAMPIONSHIP

 COURSE MAP: LINK 

COURSE VIDEO TOUR: 

 

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:

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 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 !

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. 

***

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:

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. 

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!

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.

***

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:

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

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

***