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EMASS

The MIAA East MA Cross Country Divisional Tournament is being held on Saturday,
November 10, 2012 at the Wrentham Developmental Center grounds.  As we are using
a new venue, we need to share the agreement we have with this facility.



1. ALL athletes, coaches, and spectators must stay away from, and OUT of, ALL
buildings on the hospital grounds.  NO warm-ups around any of the buildings.

2. Teams can practice there during the week (except on Tuesday, November 6th
– Vocational Meet), as long as they stay away from the buildings and clean up after
themselves.  We have a dumpster on site for trash.



Breaking of these rules jeopardizes our chances of staying there to compete.  Any help
will be appreciated.



Thank you,

Wrentham Course take 2

Wrentham Course

Earning a Varsity Letter

TO EARN A VARSITY LETTER, YOU MUST SATISFY AT LEAST ONE OF
THE FOLLOWING REQUIREMENTS:
SCORE 7 POINTS IN DUAL AND CHAMPIONSHIP MEET COMPETITION

RUN A FASTER TIME THAN FOUR (4) #5 RUNNERS IN BSC VARSITY
MEET
• FOR JV RACE CONSIDERATION ONE MUST FINISH IN TOP 25
OF FINISHERS IN THAT RACE AS WELL AS RUN A TIME FASTER
THAN FOUR (4) # 5 RUNNERS IN THE VARSITY RACE

POINT SYSTEM

• Dual Meets – 3 Points Maximum Each Meet
▪ 1 point for finishing in the Wellesley Top 7 (does not apply if we have
seven or less finishers)
▪ 1 point for finishing in the Top 7 in the overall race results
▪ 1 point for finishing ahead of the fifth runner of the opposing team (does
not apply if the opposing team has 
less than five finishers)

BSC Meet – 6 points maximum


3 points for winning individual championship
1 point for finishing in Wellesley top 7
2 points for finishing in top 1/3 of all finishers
1 point for finishing in middle 1/3 of all finishers

State Division Meet

All finishers earn varsity letter
Alternates who train for Divisional Meet earn 1 point toward varsity
letter.

State Meet
• All finishers earn varsity letter
• Alternates who train for State Meet earn 1 point toward varsity letter

Other Considerations
Seniors not meeting these criteria will be awarded a letter at the discretion
of the coaching staff only if they have been on the team for at least two/
three consecutive seasons and have remained in good standing.

ADDITIONAL INFORMATION:
▪ To earn a varsity letter, you must be at all meets, barring extenuating or
extraordinary circumstances. This 
includes all championship meets.
▪ You will not receive a varsity letter if you are not working your hardest and
giving your fullest effort.
▪ You must participate in varsity-level workouts or workouts prescribed by
your coach in order to be considered for a varsity letter.

POSSIBLE QUESTIONS:
▪ Will I earn a varsity letter if I come to practice everyday?

No. A varsity letter is not a certificate of participation. Giving varsity letters
for coming to practice everyday would be analogous to naming students to
the high honor roll for having perfect attendance in school. A varsity letter
is something to be earned, not something to be given. It needs to represent
achievement. If everyone gets a varsity letter, a varsity letter won’t mean
anything to anyone.

▪ Is there a maximum number of letters that will be awarded?
No.

▪ Is there a minimum number of letters that will be awarded?
No.

▪ What if I earned a letter last fall?

Having previously earned a varsity letter has no bearing on whether you will
earn a varsity letter this fall or not. You must earn your letter every season.

10/29 workout

October 29-November 4
	29-Oct	30 minute easy
	30-Oct	40-50 minute farlek
		10 minute easy -6 minute temp-6 min. easy--4 faster temp- 4 easy -2 faster temp-2easy-1min fast- 10-15 minutes easy
31-Oct	Halloween Treat
		1xmile (3:30 int)-1x1200 (3:00 int)-1x800(2:30 int)-1x600(2:00 int)-1x400
Boys	77/400(5:10) - 75/400(3:45) - 73/400(2:26) - 71/400(1:46) - 69
Girls	96/400(6:25) - 94/400(4:42) - 92/400(3:04) - 90/400(2:15) - 88
1-Nov	25-30 minute easy to moderate
2-Nov	25 easy
	3-5 strides
3-Nov	800s/400s at Larz Anderson
	tentative 9:00am departure from high school

FOUND from the Baystate meet earlier today:
- 6 baystate shirts that were not picked up (the $15 ones preordered last week)
- Grey Chatham Cape Cod sweatpants
- Mens grey and blue Nikes shoes
- A track and field black nike spikes bag
- A drawstring bag with the initials B.C. on the front (containing a watch and other various items)

PLEASE let me know as soon as possible if any of these are yours! Only if you preordered a baystate shirt and did not come today/did not pick it up, please let me know. If these baystate shirts are not picked up by the end of this week, other people who did not preorder will be able to buy them instead.

ALSO, if you still have your uniform and you season has ended, stop by at the track after school this week with your uniform labeled in a bag. If the managers do not receive your uniform you will need to pay to replace it. 

Thank you and great job today!

Race Times BSC

10:00am         Boys FR            2.5K
10:20am         Girls  FR            2.5K
10:40am         Coed JV            2.5K

11:00am              Boys JV        5K
11:25am          Girls JV            5K
11:55am          B Var                5K
12:20pm          G Var               5K

Girls Entries

Chow	Alyssa		Gates	Katrina		Barnhill	Taylor
Cunningham	Lynn		Reddy	Pooja		Broholm	Tessa
Diana	Angeline		Siedman	Isabelle		Collins	Valerie
Frazer	Olivia		Wen	Amy		Geselle	Carolin
Hanron	Olivia - Mgr					Griffin	Kylie
Harris	Lindsay					Monagle	Eileen
Hein	Elizabeth					Pedersen	Katherine
Huddleston	Grace					Richards	Betsy
Leibowitz	Alison					Roth	Mara
Mahdavi	Sabina					Waisel	Betsy
Megan	Julia					Zhang	Maggie
Schill	Rebecca
Sizing	Nicki
Stephens	Savannah
Sullivan	Delaney
Vargas	Sara
Wadja	Julie
Yuan	Molly

BSC Entries

JV			Freshman			Varsity
Reid	Gabriel		Badertscher	Stuart		Chicoski	Jacob
Alexander	Kenyon		Brown	Caleb		D'Anieri	Thomas
Frontero	Michael		Chiu	Nathan		Freniere	Christian
Gillooly	Andrew		Ellis, Jr	Corson		Golob	Theodore
Griffith	Christian		Forte	Christopher		Griswold	Ben
Lehner	Connor		Freniere	Matthww		Palladino	Daniel
Peretti	Nicholas		Gill	Harrison		Scammell	Benjamin
Scott	James		Gomez	Seth		Segall	David
Weinberg	Benjamin		Kovacs	Andrew		Ulian	Christopher
			Lee	Alexander		Wink	Andrew
Blenko	Nicholas		Mahoney	Finn
Carlson	Evan		Mykrantz	Christopher
Crow	Duncan		Pfaff	Stephen
Himstead	Conor		Posnik	Jackson
Levesque	Alexander		Reddy	Vinay
Mahlenkamp	Philip		Snyder	Matthew
Maley	Peter		Stock	Winston
Mazaheri	Nasser		Tambone	Christopher
Moriguchi	Haruki		Wolkoff	Joshua
Salvucci	Jack
Shields	Kyle
Smith	Andrew
Livingston	William

Conference Info

Bay State Conference Meet:  

·        10AM - Saturday, 10/27/12 @ Norwood’s Coakley MS

·        race order:

 FR Boys*

FR Girls *

Co-Ed 2500M*

JV Boys,

JV Girls

V Boys**

V Girls **

*freshman and co-ed races will be contested pending weather

**10 entrant maximum per school for Varsity Races

Needham Course

Norwood Course

Workout 10/8/12

October 8-14

8-Oct

35 minutes - 10 min. easy - 5x3minute tempo/2 minute easy-10 min. easy

9-Oct

25 easy - 5 strides

10-Oct

@Brookline/Milton

Buses depart 3:00

11-Oct

30-45 minute recovery/fartlek

12-Oct**

400-800-1200-(1200*)-800-400 at RP or 85-95% of RP

jog half distance just run/reps

*could do ladder without this 1200 and possibly up the pace

13-Oct

45 easy/tempo

14-Oct

OFF/rest

Brookline Map

Workout 10/1/12

	October 1-7
1-Oct	25 minutes - 5 strides
2-Oct	@Natick/Braintree
3-Oct	30-45 minute recovery
4-Oct	35-45 minute Fartlek
5-Oct	boys 3(400-200-400)@75-36-75 with 100 jog-walk/reps OR4x800
	girls 3(400-200-400)@90-45-90 with 100 jog-walk/reps OR4x800
6-Oct	70 minutes
7-Oct	OFF/rest

These are the directions to the meet with Natick on 10/02/12.

Elm Bank Course

This week's meet is at home at Elm Bank on thursday, 9/27/12.

Workout 9/24-9/30

	September 24-30
24-Sep	we will do one of the following
	4x1000 or 5x800  or 3=5x(400-800)@goal rp for varsity on hill road at Elm Bank
25-Sep	30-45 minutes conversational  w/2-3x3minute tempo sections
26-Sep	10:00am at high school 25 minutes - 5 strides
27-Sep	Newton
	Bus departs 3:00
28-Sep	40 minute recovery
29-Sep	varsity at Elm Bank or Brookline- one of the following:
	med balls and strides  or  2-3x 1 mile@16/17 min. pace boys  20-22 min. pace girls or 70-80 minutes
30-Sep	OFF/rest

Walpole Course Map

These are the directions for how to get to the meet on 9/20/12 starting at the Wellesley high school and ending at Walpole high school.

Workout Week of Sept 17

September 17-23

17-Sep

Varsity - (JV optional workout day)

3x1200 @current rp - 3 min/reps

18-Sep

45 minutes easy to  moderate

19-Sep

25 minutes easy - 5 strides

20-Sep

@Walpole/Dedham (2.57 miles)

Bus departs 3:00

21-Sep

30-45 minutes recovery

22-Sep

45-90 easy to moderate on own

23-Sep

OFF/rest

Workout- week of 9/10

SUBJECT TO CHANGE 
 Monday: 20-25 minutes easy, 5-7 strides, stretch, home.

 Tuesday: @Framingham/Weymouth - BUS DEPARTS 3:00

Wednesday: 45 minute recovery run

 Thursday: hill work at Brook Street

Friday: 15 minute run - Med ball throw and chase - 20 minute run Saturday: 45-70 easy to moderate run possibly at Elm Bank - TBA

Framingham Course

Course for Tuesday

Parents XC meeting

Monday September 10th

6:30 P.M. High School Cafeteria 

Preseason Information

MONDAY August 27, 2012 

first day of practice

Gold slip must be in to participate

First workout (August 26)

         Boys

4x 1000 @3:30 - 200m jog/reps
Girls

3x 1000@ 4:20 - 200m jog/reps

DOUBLE SESSION DAYS

August 28-30

AM workout at 9:00

PM workout at 4:00

Summer Training - Boys

Cross Country Summer Schedule 2012 – Boys

As you prepare for the upcoming season keep in mind that more is not always better: sometimes less is more. 

Unless otherwise noted all runs are at easy ‘conversation’ pace.

NOTE: Times given are a guideline  so you know expectations for Aug.26.  PLEASE do not exceed by more than 10 minutes per day.  For the last two weeks stick to the given mileage.

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Total
July 1-7	30	40	off	40	30	Off	55	195
July 8-18	30	40	off	45	30	Off	60	205
July 15-21	30/strides*	45	off	45 w/hills	30/ strides	Off	70	220
July 22-28	35/ strides	45	off	45 w/hills	30 fartlek	Off	80	235
July 29-August 4	30/ strides	40 fartlek	0ff	45 w/hills	25 tempo**	Off	70/ strides	210
Aug 5-11	Off	30 tempo	45	30/ strides	35 fartlek	30	90/ strides	260
Unless otherwise noted the following are MILES to run each day – be sure to note the time it takes to run each distance or note the approximate distance run in the given time.
Aug 12-18	Off	8 fartlek	6	6	8	5 tempo	9-10	~43 miles
Aug 19-25	Off	6 w/hills	5	5 tempo	6	4 fartlek	90 minutes	~34 miles

*  strides = 4-6x 75m form runs after  main run

** tempo =  ~85% cross country race pace

Fartlek  - Choose from A, B, C, or D for fartlek runs.   All fartlek runs should begin with 10-12 minutes easy running and end with10-12 minutes easy running.

A  3-5(1 min hard (mile pace), 3 minutes easy, 2 min tempo**, (hard, easy, tempo…..etc.)

B  10-15(30-40 seconds “on”-30 seconds “off” ) - “on”= xc race pace /  “off”= conversation pace

C  4-7(10 second 800 pace ‘sprint’ every 5 minutes

D  fartlek of your own creation