Kevin breaks his own record in national decathlon

Kevin had a great performance, finishing 9th, just 8 points out of 8th, totaling a school record 6,431.
11.38 6.62m 12.06m 1.78m 53.15 15.24 38.91m 3.30m 48.93m 4:58.88
(778) (725) (610) (610) (675) (821) (642) (431) (573) (566)

Weekly highlights 5/11 - 5/22

5/11  Kevin lifted and then did hip mobility with high knee running into stride/pickup/sprint. Leg swings followed and 3x3H 5 step. Next, 1 (stand) -2 (3pt)-3-2-1H (blocks). Finished with 4H (-1/2). Hurdling was crisp and fast -- most ht splits sub-1.2.
5/12  Kevin  took about a dozen jumps at a variety of heights. Worked on keeping the curve more gradual to avoid a cut to the bar.
5/14  At Chicago. Nasty weather -- 40s, rain, wind.
Kevin ran 15.36/15.58 (6th).
5/17-18  Kevin ran 15.28 and high jumped 5-11.5 -- great performances en route to a national qualifying decathlon point total -- 6424!

11.41   6.83m  12.73m  1.82m   53.73  15.28   42.72m   2.99m  46.40m  5:09.38
(771)   (774)    (651)     (644)    (651)   (816)   (720)      (354)    (536)     (507)

5/22  Kevin did some combo hip mobility, high knee and jog/stride/pickup/sprint warm up routines. 3x3H 5-step, 1x1-2-3H (stand, 3 pt, block), 1x6H + finish. Stretch.
5/24  Kevin took about 9-10 jumps in 5-6 to 5-7 range.

Kevin and Emily win NAC titles in highs

At Benedictine. 50s and breezy.

Emily breezed to victory running the second fastest time in MSOE history while Kevin charged back over the last two hurdles to pass two en route to another win and meet record. After some struggles in the earlier rounds, Karly claimed second in the HJ and nearly pulled out a win with a strong jump on her third attempt at 4-11.5. Lots of others made their way into the scoring column.

Kevin 15.35/15.04 [1st]
Eric 17.12/17.14 [7th] 63.48
Mike 5-9.75 [T4th] 16.61/17.14 [6th PR #3 all time] 61.45 [4th  #10 all time]
Tom 63.48
Joe 5-7.75 [6th]
Alex NH
Emily 15.74/15.90 [1st PR #2 all time]
Mollie 4-1.5 18.31/18.52 [8th]
Leah 19.13
Karly 4-9.5 [2nd] 18.38/19.26 [#5 all time]
Carol 4-5.5 [7th] 1:13.57 [5th PR #2 all time]

Complete results

Weekly highlights 5/2 -5/3

5/2  Carol warmed up and worked 400H, going 2x 1 to 3 walk to 4, 5 to 7, walk to 8, run 9-10+finish; ended with some oppo work. Mike and Eric warmed up and worked 110H, 3x3 5-step, 1-2-3H, 1x6H+finish, 1x2H+finish.
5/3  Kevin, Joe, Alex, Carol, Karly and Mollie warmed up and worked at -4 inches off season best and then as high as season best.
5/4  Leah, Karly, Mollie and Emily did the workout Mike and Eric did Monday. Eric, Mike, Arthur, Tom did the workout Carol did Monday.

2011 performance list

2011 MSOE Outdoor Performance List


100H
15.74 Emily Dieringer
18.25 Mollie Zuberbier
18.38 Karly Nehls
19.13 Leah Pucek
110H
14.97 Kevin Diederich
16.61 Mike Cosentino
16.80 Eric Hein

400H

1:01.45 Mike Cosentino
1:01.69 Tom Monteverde
1:03.48 Eric Hein
1:10.43 Arthur Weborg
1:13.57 Carol Cayo
HJ
Joe Klimowicz 5-10.75
Mike Cosentino 5-10.75
Kevin Diederich 5-10.75
Alex Raver 5-10
Karly Nehls 4-10
Mollie Zuberbier 4-6
Carol Cayo 4-5.5


2011 Scoring
Kevin 89.9
Emily 64.5
Mike 48
Joe 38.5
Karly 34
Eric 24.5
Mollie 13.5
Alex 10
Tom 9
Carol 9
Arthur 2.5
Leah 2.5

Weekly highlights 4/28 - 4/30

4/28  Mollie worked some highs. Hip mobility, high knee work into stride/pickup/sprint. 3x4H 5-step and then 3x4H 3-step (33 -1). Average split time on last rep -- 1.4. Good work on driving forward through hurdles rather than up and over.
4/30  
At Wisconsin Lutheran
Windy! 50s
Short-handed because of break, but those running hurdles with the wind ran some good times. Joe's HJ was notable given he ran steeplechase earlier in the day.

Joe 5-10 [5th]
Mollie 4-3.25 [8th] 18.29 [#4 all time]
Emily 16.02/15.97 [3rd]
Eric 16.93/16.80 [3rd] 66.94 [8th]
Arthur 70.43

Weekly highlights 4/18 - 4/21

4/18  Kevin, Mike and Eric did hip mobility, march+stride/pickup/sprint, 3x9.14m flys (bests: Kevin 9.52, Eric 8.87, Mike 8.79), 3x4H 5step, 3x4H (-1). Kevin worked well in getting a bit more upright before hurdles and getting lead leg pulled under on exit. Mike also worked on lead leg mechanics. Eric worked on arm action to go more linear, minimizing twisting. Also worked on keeping hips square on entry.
4/19  Kevin, Mike, Joe, Karly, Mollie and Carol all had some good jumps at some good heights. Guys jumped in the 5-7 to 5-10 area. Karly had some nice jumps at 4-8, including a clearance on her last attempt. Also some nice short approach jumps over 4-5. Mollie got a 4-5 clearance. Carol worked in the 4-3 to 4-7 range. Alex tried a couple and then rested his aching knee.