Results

  • @ Georgetown

    08/29/2018

  • @ Nashoba

    09/12/2018 | WIN 15-50

  • @ Mystic Valley

    09/12/2018 | WIN 22-40

  • @ Northeast

    09/12/2018 | WIN 15-48

  • vs. Gr. Lawrence - postponed to 9/21

    09/19/2018

  • vs. Penguin Hall

    09/19/2018 | n/a

  • vs. Gr. Lawrence

    09/21/2018 | WIN 22-39

  • @ Notre Dame

    09/26/2018 | WIN 16-48

  • @ Gr. Lowell

    09/26/2018 | WIN 20-43

  • vs. Whitier

    10/03/2018 | WIN 18-44

  • vs. Penguin Hall

    10/03/2018 | WIN 15-50

  • @ Minuteman

    10/10/2018 | WIN 15-50

  • @ PMA

    10/10/2018 | WIN 19-49

  • @ Lynn Tech

    10/17/2018 | WIN 15-50

  • @ Chelsea

    10/17/2018 | WIN 24-33

  • @ Shawshjeen

    10/17/2018 | LOSS 29-28

  • @ Kent Relays

    10/20/2018 | WIN 1st place!-

  • @ CAC LEAGUE MEET

    10/27/2018 | WIN 1st place!-

  • @ Frank Mooney Coaches Invitational

    11/04/2018

  • @ Vocational State Meet

    11/07/2018 | WIN 1st place in Large Div as a team. Amanda Davison placed 1st overall with a PR!-

  • @ Divisionals

    11/10/2018

  • @ ALL STATES

    11/18/2018 | n/a Did not qualify-

News

  • There are no current announcements.

  • GIRLS (V)
    Cross Country

    Wednesday, Sep. 11
    Mystic Valley
    4:00 PM
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Sep. 11
    Lynn Tech
    4:00 PM
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Sep. 11
    Northeast
    4:00 PM
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Sep. 18
    Greater Lawrence
    4:00 PM
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Sep. 25
    Notre Dame High School-tyngsboro
    4:00 PM
    Home

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Sep. 25
    Greater Lowell
    4:00 PM
    Home

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Oct. 02
    Whittier
    4:00 PM
    Away

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  • GIRLS (V)
    Cross Country

    Wednesday, Oct. 09
    Minuteman
    4:00 PM
    Home

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Oct. 09
    Pma
    4:00 PM
    Home

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Oct. 16
    Shawsheen
    4:00 PM
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Oct. 16
    Nashoba Tech
    4:00 PM
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Wednesday, Oct. 16
    Chelsea
    4:00 PM
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Saturday, Oct. 19
    KENT RELAY'S
    TBA
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Saturday, Oct. 26
    CAC LEAGUE MEET
    TBA
    Away

    Click for more
  • GIRLS (V)
    Cross Country

    Thursday, Oct. 31
    State Vocational Meet
    TBA
    Away

    Click for more

GIRLS Cross Country | Varsity

Head Coach: Dan Verrington

email: dverrington@gmail.com

cell: 508-265-8743

New runner workouts starting the end of June:

   week    Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.    Sun.

  1. 15 min     15min.        20min.        15min.        20min.        15min.    30min.


 

  1. 15min.    20min.        25min.        20min.        20min.        15min.    30min.

# 10 strides after every run this week

 

  1. 20min.        20min.        30min.        20min.        20min.        20min.      35min.

       ^ -10 strides-^        10 times 1min.              ^-        10 strides  after               -^

 

         4  .25min.        25min.        35min.        25min.        25min.        25min.      40min.

                                    ^ 7 times 2min.^                 ^2 times 5min.^

 

        5.      30min.        30min.        40min.        30min.        30min.        30min.      45min.

                   ^4 times 3min.^               ^10 times 1min.^

 

         6.   30min.        30min.        35min.        30min.        30min.        30min.    40min.

                                                              ^ 10 strides all week ^

  

        7.     35min.        35min.        40min.        35min.        35.        35min.      45min.

                                     ^3 times 5min.^                           ^9 times 2 min.^

 

       8.    40min.        40min.        45min.        40min.        40min.        40min.   50min.

                                    ^7 times 3min.^                ^12 times 1min.^

 

       9.    45min.        45min.        50min.        Team workouts start see schedule

Explainations of terms;

Strides are 100m sprints at the end of run with 1 min. rest between

10 times 1 min. workout: 5min. slow running, 1 min. fast,  1 min. slow, repeat 10 times, 5 min. cooldown

4 times 3 min. workout 5 min. slow running, 3 min. fast, 3min. slow, repeat 4 times, 5 min. cooldown

Workouts for runners with some experience

Starting the week of June 25

Week    Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.    Sun.

  1    40 min.        40 min.        45 min.        40 min.        40 min.        40 min.  50 min.

                      ^ 10 strides after every run this week ^

 

  2    40 min.        45 min.        50 min.        45 min.        40 min.        40 min.  55 min.

               ^ 4 times 5 min.^                          ^ 9 times 2 min.^       5 min. warm-ups

 

  3    40 min.        50 min.        55 min.        50 min.        45 min.        45 min.  60 min.

                ^7 times 3 min.^               ^2 times 10 min.^    10 min. warm-ups

 

  4    50 min.        50 min.        55 min.        50 min.        50 min.        50 min.  60min.

                    ^30 min. ^                                    ^ 20 min.^    these are medium pace during run

 

 5      50 min.        55 min.        60 min.        55 min.        55 min.        55 min.  65 min.

         ^10 time 1 min.^                 ^steady 30 min.^                  ^10 times 2 min.^  10 min. warmup

 

 6    55 min.        60 min.        65 min.        60 min.        60 min.        60min.  70 min.

                ^10 time 3 min.^                 ^ 6 times 5 min.^      5 min. warmup

 

 7    55 min.        60 min.        65 min.        60 min.        60 min.        60 min.  75 min.

         ^11 times 2 min.^              ^3 times 10 min.^              ^10 times 1 min.^     5 min. warmup

    

 8    60 min.        60 min.        60 min.        60 min.        60 min.         60 min.  80 min.

              ^steady 40 min.^                            ^steady 30 min.^

 

9    60 min.        60 min.        60 min.         Team workouts start   See schedule

Explainations of workouts;                   4 times 5min. is warmup 5  min. fast pace 5 min. easy pace, repeat 4 times

                                                                    7 times 3 min. is warmup ,  3 min. fast pace, 3 min. easy pace, repeat 7 times

 

Team Rosters

  • No.
  • Name
  • Pos
  • Hgt
  • Class
  • No.
  • Name
  • Pos
  • Hgt
  • Class
Varsity
Helen Clark 2021 Amanda Davison 2019
Samantha Donoghue 2021 Claire Egan 2021
Regan Ekborg 2020 Emily Graham 2022
Laraine Harring 2019 Katherine Kelley 2019
Nicolette Kennedy 2019 Emily Matul 2022
Molly McDonald 2021 Jessica Moore 2020
Aileen Perez 2022 Sarah Ponte 2020
Sophia Ponte 2020 Madison Stewart 2021
Samantha Stuto 2019 Bella Tgettis 2021
Makayla Vigneaux 2022
Varsity
Helen Clark 2021 Amanda Davison 2019
Samantha Donoghue 2021 Claire Egan 2021
Regan Ekborg 2020 Emily Graham 2022
Laraine Harring 2019 Katherine Kelley 2019
Nicolette Kennedy 2019 Emily Matul 2022
Molly McDonald 2021 Jessica Moore 2020
Aileen Perez 2022 Sarah Ponte 2020
Sophia Ponte 2020 Madison Stewart 2021
Samantha Stuto 2019 Bella Tgettis 2021
Makayla Vigneaux 2022