Xiang world record

http://rds.yahoo.com/_ylt=A0SO8Z0u2KBHwUMAfGn7w8QF;_ylu=X3oDMTBjZGM1ZGE1BHBvcwM1BHNlYwNzcg--/SIG=14372lrk3/EXP=1201809838/**http://video.search.yahoo.com/video/play?vid=1297470681&vw=g&b=0&pos=5&p=hurdles&fr=my-vert-vid-top

Stefan Holm ultra hurdles

http://rds.yahoo.com/_ylt=A0SO8Z0u2KBHwUMAgGn7w8QF;_ylu=X3oDMTBjcDR2NTN2BHBvcwM2BHNlYwNzcg--/SIG=143p58cpc/EXP=1201809838/**http%3A//video.search.yahoo.com/video/play%3Fvid=1293574360%26vw=g%26b=0%26pos=6%26p=hurdles%26fr=my-vert-vid-top

1/28 NAC Performance List

Men
http://northernathleticsconf.com/sports/track_field_indoor/top_performers/2008/men.htm

Women
http://northernathleticsconf.com/sports/track_field_indoor/top_performers/2008/women.htm

1/26 Results

At Whitewater.
Congratulations to Kevin for 55HH and LJ school records, and to Catherine for 55HH, SP, LJ records and three first place finishes and one second place, including a national provisional qualifying shot put. Also, Heather set a record in the 800.
Alex
6-0 [T4th] 54.95 53.3r
Eric
2.70/1.41/1.42/1.46/1.39/.97 9.34
60.08 61.6r
Rob
23.90r 55.27 25.55 54+r
Mat
12-6 59.7r 26.45
Kevin
8.43 [SR] 34-2 20-8.5 [SR]
Catherine
2.71/1.28/1.21/1.24/1.24/1.30 8.98
2.73/1.21/1.26/1.20/1.31/1.13 8.84 [1st-SR]
42-11 [1st-SR; Natl provisional qualifier]
5-2 [2nd] 16-11 [1st-SR]
Heather
5-0 [5th] 2:29.3o [SR]

Complete results
http://www.warhawktrack.com/schedule/results/uwwinvite08results.htm

2/2 Info/Entries

Tentative Entries
55H: Eric, Kevin
HJ: Alex, Kevin, Anthony, Heather
Rob: Probably a 4 and a 2, open or relay
Mat: Probably a 4 or a 2, open or relay
Alex: Probably a relay 4

Spikes
1/8" pyramid

FIELD EVENTS 10:30A.M.
*WEIGHT THROW(men followed by women)
LONG JUMP(men – south pit / women – north pit)
POLE VAULT (men followed by women)
HIGH JUMP(women followed by men)
TRIPLE JUMP(to follow completion of long jump)
*SHOT PUT(to follow completion of weight throw – m/w)
*Meet management reserves the right to put down a minimum mark line based onthe number of entries in the throwing events

RUNNING EVENTS 11A.M.
All events run as sections against time. Fast sections will run first!
Women first, followed by men – unless stated otherwise.
DISTANCE MEDLEY RELAY
5000 METER RUN (women)
3000 METER RUN (men)
55 METER HURDLE TRIAL
55 METER DASH TRIAL
MILE RUN
4 X 200 METER RELAY
55 METER HURDLE – FINAL (men followed by women – 2 sections each)
400 METER DASH
55 METER DASH – FINAL (2 sections each)
600 METER DASH
800 METER RUN
1000 METER RUN
200 METER DASH
3000 METER RUN (women)
5000 METER RUN (men)
4 x 400 METER RELAY

2007 Results

http://www.harriersolutions.com/results/taddmetzger07/index.asp?Type=Evt

1/19 Results

At Carthage. Congratulations to Alex for a school record high jump and an 8th place triple jump along with a strong leg in the 4x4.
Alex
3.02/1.66/1.74/1.86/1.81/.71 11.19
6-1.5 [3rd-SR] (25)53.5r 41-3.25[8th]
Eric
2.78/1.37/1.33/1.48/1.43/.84 9.34 (28.5)60
Rob
25.47 56.39
Mat
11-5.75 (28.5)60 26.16
Kevin
5-5.75 32-9
Tony
27.97 5-3.75 37-8.5
Andy
5-3.75 37-2.5

What to bring

A checklist of things to bring to indoor meets

• Uniform
• Warmups
• Spikes
• Bag for your stuff
• Diversions for downtime (mp3/book)
• Healthy snack (apples are good)
• Marking tape/chalk for field events
• Tape measure for field events
• Other things you need?

We typically have team snacks, drinks, marking material, tape measures, spike elements, etc., but it's a good idea to have your own stuff just in case.

Find out where your events fall in the schedule and plan your warmup accordingly.

1/18 Workout

I will likely come in around 4-4:30 on Friday.
If you choose to work at another time, here's the plan, which will be fairly typical for a Friday before a meet. For Friday's practice, leave out the hurdling shown in red but include that in your pre-race warmup on Saturday. If you go to the hurdles from another event, you can eliminate some of the general items at the beginning of the list and move right into the more specific and intense aspects of the warmup. If you need to, print the list and bring it along to the meet until it becomes routine. Feel free to modify it to meet your needs -- just make sure you know what you will do and how long it will take to do it.

Weights/Plyos (20-30 min)
1x95% 2x90% 3x85%

KVN 450/430 /410
ROB 400/380/360
ERC/ALX 360/340/310
MAT 320/300/280
CAT 260/240/220

Pre-meet Warmup (20-30 min)
3 min jog or light exercises
Mobility circles
Leg swings
Hurdle over/unders
Hurdle walkovers
Skips (forward, extension, backward)
Runs (hi knees, backward, quickleg)
50m stride
40m acceleration
30m falling start
8-step 3pt start
Standing start over 3 hurdles 1-2x
Block start over 2 hurdles 1-2x
Block start over 1 hurdle 1-2x

Stretch (10 min)

Pre-meet Warmup

Before the first meet, plan your warmup.
Some general guidelines:

• Know how much time you need prior to your event.
• Know if you want to warmup alone or with a group or partner.
• Know when to start your warmup. Avoid rushing to warmup.
• Start from general exercises and move to specific event-related activities.
• Start with low intensity and progress to high intensity pre-comp efforts.
• Practice your warmup. Write it down if you need to.
• Keep your warmup consistent but adjust for conditions when necessary.
• Don't do static stretching until after your final event.

Individualized Training Schedules

On meet weeks, we will be splitting up our workouts this way most of the time. If we don't have a meet, we will move 160s to Fri. When we have a meet, we will lift (1-2 sets at 85-90%) and then do a pre-comp-style warmup. Get flys into your program at least once during the week -- probably on a Tue or Thu.

KEV
M-Weights/Hurdles/160s
T- Flys or Recovery
W-Weights/Hurdles (Flys if not on Tue)
T-LJ
F-Weights/Warmup
ERC
M-Weights/Hurdles/160s
T- Recovery (Sprint Group) or Flys
W-Weights/Hurdles (Flys if not on Tue)
T- Sprint Group (or Flys if not on Tue or Wed)
F-Weights/Warmup
ALX Add Flys on either Tue, Wed or Thu
M-Weights/Hurdles/160s
T- HJ
W-Weights/Hurdles
T- TJ
F-Weights/Warmup
ROB Do Flys on either Tue or Thu
M-Weights/Hurdles/160s
T- Recovery (Sprint Group) or Flys
W-Weights/Hurdles/320+80
T- Sprint Group or Flys
F-Weights/Warmup
MAT Add Flys on either Tue or Thu
M-Weights/Hurdles/160s
T- PV
W-Weights/Hurdles/320+80
T- PV
F-Weights/Warmup

Chaps: Will hurdle on Wed.

Let me know if you have questions or other ideas.