It's Summer - Now What?

Most of you have been off for a month now. So what to do this summer? Most of you are working and enjoying your time away from school -- and maybe even the track. But you should make sure you are staying active. Other sports and off-season training are great if you're looking to stay fit and occupy some time. Here are some general thoughts and options about what you might do.

1. Track Meets. There are a number of summer meets where you can run your regular event or try something different. These are typically in June and July. Most are pretty low key. Let me know if you want details.

2. Strength Training. You know what to do here -- get stronger. Keep reps low, weights high to build strength but not bulk. Keep it simple. Deadlifts, Squats, Hang Cleans are good choices for lower body. Bench, Row and Push Press good for upper body. Just pick one upper and one lower and do 2-5 reps and 5-2 sets -- so your total is about 10 reps total for each lift.

3. Speed. Good not to get too far away from speed. Once a week, go out and do some short fly sprints -- about 5 to 10 x 20m with about a 30m acceleration.

4. Plyometrics. Hopping, bounding, depth jumps, skipping. Keep the total contacts under 100 per session. Start with about 50. Do sets of 5 to 10.

5. Conditioning. Fast walking, 20 min run, circuits, biking, hills, etc. Anything that involves some cardio.

6. Cross training. Play other sports. Try other activities.

7. Technical work. If you're learning a new event or trying to improve an existing one, spend some time on technique. Or maybe just get your technique more consistent.

Of course, some of this stuff depends on what you have access to and how much time you want to spend. If you need some specifics, send me an email.

Have a great summer.

5/14-15 Results

At River Falls.

In the first day of the decathlon, everyone set personal records in HJ.
Kevin 5-9.25 [PR]
Arthur 5-7 [PR]
Ryan 5-3.25 [PR]

On the second day, the hurdle results were:
Kevin 16.02
Arthur 19.41
Ryan 24.67

Complete Results

At North Central, Rob ran a strong 400H (58.67) in some tough conditions.

Complete Results

5/9 Results

At Madison.
Low 50s, breezy.

Under less than ideal conditions, Rob and Kevin crushed school records in the intermediate and high hurdles.

Kevin 15.56 [PR-SR]
Rob 57.56 [PR-SR]

Outdoor Records / Performance Lists

MSOE Outdoor Records
HH
Kevin Diederich 15.56 UW-Madison 05/09/09
Catherine Chappell 15.23 UW-Oshkosh 05/24/07
400H
Rob Coehoorn 57.56 UW-Madison 05/09/09
Heather DeLany 65.47 UW-River Falls 05/06/05
HJ
Adam Lewis 6-2 Ripon 04/28/01
Catherine Chappell 5-3.75 UW-Oshkosh 05/24/07

2009 MSOE Performance List
100H
Emily Dieringer 16.68
Carol Cayo 18.67
Hannah Holcomb 19.70
110H
Kevin Diederich 15.56
Eric Hein 16.75
Tim Lang 16.99
Tyler Hoeffner 17.41
Tyler Larsen 18.29
Tom Monteverde 18.36
Rob Coehoorn 18.89
Arthur Weborg 19.41
Ryan Baird 24.67
400H
Rob Coehoorn 57.56
Eric Hein 60.31
Tom Monteverde 60.99
Alex Raver 61.15
Tim Lang 61.16
Tyler Larsen 62.65
Tyler Hoeffner 62.83
Joe Klimowicz 67.24
Steve Doocy 65.62
Carol Cayo 73.75
Hannah Holcomb 80.31
HJ
Kyle Rate 5-9.75
Kevin Diederich 5-9.25
Joe Klimowicz 5-8
Alex Raver 5-7.75
Arthur Weborg 5-7
Tyler Larsen 5-5.75
Andy Donalds 5-3.75
Ryan Baird 5-3.25
Heather DeLany 4-11.5
Carol Cayo 4-7
Hannah Holcomb 4-5.5
Margie Wellstein 4-5.5

NAC Men
NAC Women

Outdoor Power Rankings

5+ Club
1. Dom M. 1500 (6.52)
2. Brian S. 400 (5.95)
3. Dom M. 800 (5.87)
4. 4x1 (5.47)
5. Brian S. 200 (5.37)
6. 4x4 (5.36)
7. Ben B. 800 (5.29)
8. Zak L. 3000SC (5.26)
9. Mark VA. 400 (5.21)
10. Arthur W. LJ (5.16)
11. Brian S. 100 (5.00)
12. Kyle R. TJ (5.00)

H/HJ Group
Rob 400H (4.89)
Heather HJ (4.81)
Kevin 110H (4.80)
Kyle HJ (4.45)
Kevin HJ (4.38)
Joe HJ (4.20)
Alex HJ (4.14)
Eric 400H (4.10)
Arthur HJ (4.02)
Carol HJ (4.00)
Tom 400H (3.92)
Tim 400H (3.88)
Alex 400H (3.87)
TylerL HJ (3.84)
Hannah HJ (3.71)
Margie HJ (3.71)
Eric 110H (3.57)
Andy HJ (3.54)
Emily 100H (3.51)
TylerL 400H (3.48)
Ryan HJ (3.48)
TylerH 400H (3.44)
Tim 110H (3.35)
Carol 400H (3.00)
TylerH 110H (2.97)
Steve 400H (2.76)
Joe 400H (2.39)
TylerL 11oH (2.22)
Tom 110H (2.16)
Carol 100H (1.79)
Rob 110H (1.74)
Hannah 400H (1.71)
Arthur 110H (1.34)
Hannah 100H (0.38)

5/2 Results

At Concordia Chicago
60s, partly sunny, variable wind

Overall, a very good meet for most of our athletes, our group and our teams. Emily was named freshman athlete of the meet, posting high finishes in five events and two relays. Heather had a strong performance, too, repeating as HJ champ and finishing as a medalist in the 400, 800 and 4x4. Rob threatened the school record in the 400H as did Kevin in the 110H. And Kyle jumped into a surprising tie for second in the HJ. Nearly everyone else scored or had season bests. The best part was that everyone was healthy enough to compete -- and do it well.

Rob 58.78 [3rd-PR]
Tim 61.16 [6th-PR] 16.99 [PR] 17.43 [7th]
Tom 61.61 [7th]
Alex 62.11 [8th] 5-7.75 [8th]
Tyler L 62.65 [PR] 5-5.75 [8th] 19.61
Eric 17.31 62.79
Tyler H 62.90 18.11
Kevin 16.39 15.91 [4th-SB]
Steve 65.62 [SB]
Carol 4-7 [5th-PR] 19.17 [6th] 74.15 [4th]
Hannah 4-3.25 [7th] 19.70 [7th] 81.29 [7th]
Heather 4-9 [1st]
Emily 16.68 [2nd-SB]
Margie 4-3.25 [8th]
Kyle 5-9.75 [T2nd-PR]
Joe 5-7.75 [4th]

Complete Results

4/25 Results

At Marquette.
Mid-40s, windy, light rain.
You don't anticipate good performances on a day like this was, but we had some. Kyle and Joe leaped to season best performances in the HJ. Rob and Tim ran PRs in the 400H. Emily put up her best time of the year in the 100H. Kudos to all who showed some courage by competing under some difficult conditions.
Emily 17.00 [4th-SB]
Carol 75.61 [4th]
Hannah 81.21
Rob 59.17 [4th-PR]
Tim 20.42 [3rd-PR] 61.11 [7th-PR]
Tom 64.11 [9th]
Joe 5-8 [3rd-SB]
Kyle 5-8 [2nd-PR]
Alex 61.15 [6th]

Complete Results

2009 Scoring

Group Scoring Leaders
HJ/Hurdle Points Only
Indoors and Outdoors
1. Kevin 41.5
2. Heather 38
3. Carol 34
4. Emily 31
5. Joe 28.5
6. Alex 26
7. Eric 25
8. Rob 21
9. Tim 18
10. Kyle 15
11. Hannah 11
12. TylerL 10.5
13. Tom 8
14. TylerH 6
15. Andy 2
16. Margie 2.5

4/18 Results

At Wisconsin Lutheran.
70s, sunny, light wind.
Rob etched his name forever in MSOE hurdling lore for pulling off the Miracle Hurdle Triple -- completing and placing in the steeplechase, highs and intermediates. Many other good performances on a nice day, including Hannah's HJ PR and Eric and Tom in the 400H.
Emily 18.22 [6th]
Carol 18.67 [8th] 73.75 [5th-SB]
Hannah 20.59 80.31 [8th] 4-5.5 [T6th-PR]
Margie 4-5.5 [T-8th]
Heather 4-11.5 [4th]
Kevin 16.07 [1st]
Eric 16.75 [3rd-SB] 60.31 [2nd-PR]
TylerH 17.41 [4th-SB] 63.04
Rob 18.89 [5th-PR] 61.71 [6th] 11:47.46 [4th]
TylerL 19.69 [6th] 66.26
Tim 20.75 [7th] 62.95 [8th]
Tom 60.99 [4th-PR]
Joe 67.24 5-5.75 [3rd-PR]
Steve 69.83
Andy 5-3.75 [7th]

Complete Results

4/4 Results

At U of Chicago. Cool and windy.
Rob 61.26 [6th]
Eric 61.66 [7th] 17.24 [6th-SB]
Tom 62.97 [PR]
TylerL 66.51 1.62 [5th] 19.75 [8th]
Joe 68.05 1.72 [2nd]
Alex 1.72 [3rd]
Kevin 1.62 [6th] 15.93 [2nd-SB]
Carol 1.35 78.36 [6th] 19.44 [8th]
Emily 17.86 [4th]

Men's Results
Women's Results

3/7 Results

At NFU-Jacksonville.
Rob and Eric set PRs in 400H.
Rob 60.87 [PR]
Eric 61.47 [PR] 17.35
TylerH 62.83 17.72
Tyler L 64.21 18.29
Tom 64.86 18.36
Steve 67.58
Joe 68.02
Heather 4-11
Emily 17.43
Kevin 16.01

2/28 NAC Indoor Results

At Carthage.

Great day for the high jumpers led by conference champs Heather and Alex, who equalled his school record. As a group, our women high jumpers won and our men were second by just a point. Carol had a great debut in the HJ and Hannah launched to personal best.

In the hurdles, Kevin came within 2 inches of defending his title, running a season best. Bolstered by solid performances from Eric and Tyler H, the men's hurdlers were second in team competition. On the women's side, rookie hurdler Carol managed a 6th place finish.

Eric 8.64 [7th]
TylerL 9.54 5-5.75 [=SB]
Kevin 8.04 [2nd-SB] 5-7.75 [T8th-SB]
Joe 5-7.75 [T8-=SB]
Heather 4-11.75[1st]
Hannah 4-4 [T7th-SB] 11.70
Carol 4-6 [4th] 10.38 [6th]
TylerH 8.71 [8th-SB]
Alex 6-1.5 [1st-=SR]

Complete Results

Power Rankings

5+ Club
1. Brian S. 400 (6.43)
2. Dom M. 800 (6.09)
3. Dom M. Mile (5.90)
4. DMR (5.70)
5. Brian S. 55 (5.55)
6. Arthur W. LJ (5.51)
7. Heather D. HJ (5.48)
8. Nate H. 60 (5.41)
9. 4x4 (5.39)
10. Kevin D. 55H (5.32)
11. Mark V. 400 (5.11)
12. Alex R. HJ (5.07)
13. Arthur W. 60 (5.04)
14. Ben B. 400 (5.00)


H/HJ Group
1. Heather HJ (5.48)
2. Kevin 55H (5.32)
3. Alex HJ (5.07)
4. Emily 55H (4.41)
5. Tim 55H (4.29)
6. Eric 55H (4.19)
7. Joe HJ (4.14)
8. Kevin HJ (4.14)
10. Arthur HJ (4.02)
11. Carol HJ (3.97)
12. TylerL HJ (3.84)
13. Arthur 55H (3.56)
14. TylerH 55H (3.49)
15. Tom 55H (3.29)
16. TylerL 55H (3.21)
17. Ryan HJ (3.12)
18. Hannah HJ (3.60)
19. Alex 55H (2.76)
20. Carol 55H (2.58)
21. Ryan 55H (1.51)
22. Hannah 55H (0.82)

Indoor Records / Performance List

School Indoor Records
60H
Kevin Diederich 8.80 UW-Milwaukee 2/20/09
55H
Kevin Diederich 7.94 Carthage 3/07/08
Catherine Chappell 8.81 Northern MI 2/09/08
HJ
Alex Raver 6-1.5 Carthage 1/19/08, Chicago 1/31/09, Carthage 2/28/09
Catherine Chappell 5-3.75 Carthage 3/07/08

2009 Performance List
55H
Kevin Diederich 8.04
Tim Lang 8.53
Eric Hein 8.58
Tyler Hoeffner 8.71
Arthur Weborg 8.92
Tom Monteverde 9.07
Tyler Larsen 9.12
Emily Dieringer 9.25
Alex Raver 9.39
Ryan Baird 10.21
Carol Cayo 10.38
Joe Klimowicz 11.08
Hannah Holcomb 11.70
60H
Kevin Diederich 8.80
Eric Hein 9.33
Tyler Hoeffner 9.65
Tyler Larsen 10.32
HJ
Alex Raver 6-1.5
Joe Klimowicz 5-7.75
Kevin Diederich 5-7.75
Arthur Weborg 5-7
Tyler Larsen 5-5.75
Heather DeLany 5-1.75
Ryan Baird 5-1
Carol Cayo 4-6
Hannah Holcomb 4-4

2009 NAC Performance List
Men: http://www.northernac.org/sports/track_field_indoor/top_performers/2009/men.htm
Women: http://www.northernac.org/sports/track_field_indoor/top_performers/2009/women.htm

Outdoor Practice

M- 110/100 hurdlers will work at MU (weather permitting) . Others with sprinters.
T - High jump will always be indoors at the Kern. Others with field or sprinters.
W- Everyone (other than distance) will run with sprint group (MU or Kern).
T - 400 hurdlers will work at MU (weather permitting). Others with field or sprinters.
F- Everyone will do sticks and/or starts (and lift if no meet on Saturday).
S- Competition.

Sprinters will do speed on M-W. T-T tempo.
When in the Kern, we will lift as a group first.
When we are at MU, you will lift on your own, preferably on a speed day (morning, after practice or evening). Critical to lift at least once a week. Two is better.

Typically, we go over to MU if the weather is 45 degrees or warmer, not rainy, not too windy. If so, we stay in the Kern. When we go outside, dress appropriately. Always bring -- and likely wear -- sweats.

Because of time constraints due to transportation, you have to be very efficient when training at MU.

Dead Max

For males, 2x bw OK, 2.5x good, 3x outstanding.
For women, 1.5x OK, 2x good, 2.5x outstanding.
Tom 460 3.17
Kevin 560 2.80
Tim 470 2.76
TylerL 440 2.51
TylerH 420 2.47
Eric 480 2.46
Rob 420 2.27
Steve 340 2.26
Joe 340 2.26
Emily 260 2.00

2/20 Results

At UW-Milwaukee.
Kevin established a school record in the 60H.

Eric 9.33
TylerL 10.32
Tom 54.82
Rob 2:09.54
Kevin 8.80 - 1.24 avg. [5th-SR]
Heather 65.41
TylerH 9.65 - 1.315 avg.
Alex 54.43

2/7 Results

At Stevens Point.
Emily was close to making finals with a season best in HH. Eric put up a season best in HH and a strong 200. Tom ran a good 400. Pentathletes put in some good hurdle numbers, too.
Eric 1.28 avg 8.58 [SB] 24.77
Emily 1.28 avg. 9.25 [SB] 8.09
TylerL 1.405 avg 9.12 [SB] 5-5.75 25.46

Arthur 8.92 [SB]

Tom 9.36 54.25 24.85
Tim 1.3 avg 8.63 25.17
Rob 2:09
Joe 5-5.75
Kevin 8.45
Heather 5-0
TylerH 9.30 25.92
Steve 60.36
Alex 53.28 9.39 5-7
Ryan 10.21

Complete Results

1/31 Results

At Chicago.
Heather and Alex posted seasonal bests in the HJ, both finishing 5th.
Alex tied his school indoor record with his 1.87 leap.
Eric had our other top finish with a 6th place and seasonal best in 55H.
Tom put up another good relay leg in 4x4.

Eric 8.60 [6th-SB] 56.2r
Tom 9.35 54.4r
Tim 9.06 55.9r 25.31
Rob 54.31 56r 25.06
Joe 5-7.75
Kevin 5-5.75
Emily 1.32 avg. 9.56 28.16 65.9r
Heather 5-1.75 [5th-SB]
TylerH 1.33 avg. 8.96 58.3r
TylerL 9.99 55.9r
Steve 60.9r
Alex 6-1.5 [5th-SB]

Men's Results
Women's Results

Study Technique Online

Lots of samples of high jump and hurdles on line.
Do some searches and see what's out there.
Here are a couple of good ones...

1/31 Schedule

Order of Events
Field Events 11a
Women’s High Jump to follow men
Track Events 11:30a
55H
DMR
3000
55
Mile
400
800
200
5000
4 x 400

1/24 Results

At Whitewater.

Heather had the top finish with 3rd in HJ.
Emily took 5th in the 55H.
Tim was 7th in his first race of the season.
Some good relay legs -- Tom ran 54.6.
Rob clocked 54 in open 400.
Heather was 4th in HJ.

Eric 1.36 avg 8.94 58r
Tom 9.32 54.6r
Tim 1.27 avg 8.56/8.53 [7th] 55r 24.9r
Rob 54.00 55r 24.3r
Joe NH (5-5.75)
Kevin 5-5.75
Emily 9.33/9.79 [5th-PR]
Heather 4-11 [3rd]
Hannah NH (4-3)

Complete Results: Men Women

1/24 Schedule / Entries

At Whitewater

Tentative Entries
55H: Emily, Eric, TylerH, Tom, Tim
HJ: Heather, Hannah, Kevin, Joe, Alex, Andy
4x4 Pool: Joe, Tom, Tim, TylerH, Steve, Rob

FIELD EVENTS 10AM
20/35 LB. WEIGHT THROW (WOMEN FOLLOWED BY MEN)
LONG JUMP (MEN FOLLOWED BY WOMEN)
HIGH JUMP (WOMEN FOLLOWED BY MEN)
POLE VAULT (MEN FOLLOWED BY WOMEN)
TRIPLE JUMP (WOMEN FOLLOWED BY MEN)
SHOT PUT (30 min. after 35 LB. WEIGHT, WOMEN FOLLOWED BY MEN)

RUNNING EVENTS 10:30AM
Sections against time unless otherwise stated. Fastest sections first.
DISTANCE MEDLEY RELAY (1200, 400, 800, 1600)
5000 METERS
55 METER HURDLE TRIALS
55 METER DASH TRIALS
MILE RUN
4X200 METER RELAY
400 METERS
55 METER HURDLE FINAL (MEN FIRST)
55 METER DASH FINAL
800 METER RUN
200 METER DASH
3000 METER RUN
4X400 METER RELAY
(WOMEN FIRST, FOLLOWED BY MEN)

2008 Results
http://www.warhawktrack.com/schedule/results/uwwinvite08results.htm

1/17 Results

At Carthage.
Emily had the top finish with 3rd in 55H.
Heather was 4th in HJ.
Joe finished 6th in HJ. Tyler and Kevin tied for 7th.
Eric picked up 8th in 55H. Tom made finals.

Eric 1.32/1.31 avg 8.72/8.63[8th] 58.2r
Tom 9.28/9.07 57.1r
Rob 55.14 24r 55.2r
Joe 5-7.75 [6th] 11.08
Arthur 9.01
TylerL 5-5.75 [T7th] 9.76 56.5r
Kevin 5-5.75 [T7th]
Emily 1.31 avg. 9.59/9.61 [3rd]
Heather 4-10 [4th]
Hannah 4-0

Complete Results

Ready to Compete

Heading into the first meet, some things to help you perform your best…

1. Prepare. Practice is key. You can’t perform much, if any, better than you practice. But there are additional things you need to put yourself in position to perform as well as you can. Sleep – 7-8 hours consistently. Eat well – fruit, vegetables and lean protein sources (low-glycemic foods are best – apples, whole grains, etc.). Hydrate before, during and after competition. Bring needed equipment – spikes with correct elements, chalk or other markers if you are jumping, etc., and diversions – books, music players, etc., to deal with time when not competing. Know the events in which you are entered, make sure you are on the heat sheets, know your event times and/or order, your heats or flights, etc.
2. Set Goals. Set targets you can achieve, whether based on time, technique, mindset or something else you can control. Having place goals (win, top 3, make final, etc.) are OK, but you can’t control the competition. A performance goal (split-time average, overall time, height, etc.) or technique goal (3-step all hurdles, accelerate through the HJ takeoff, etc.) or mindset goal (attack hurdles, run aggressively, stay relaxed, etc.) are better.
3. Provide High Effort. Bring your A game. Don’t get conservative, hesitant or lazy. You may feel tired, ill, sore, etc., but you still need to perform. Focus on the task not on how you feel. If you wait for the day when you feel great to finally perform with a max effort, you may never deliver it. In other words, practice delivering your best effort, it will be there every time.
4. Compete. Focus on you. Pay no attention to the competition. Just execute your technique with confidence and relaxed intensity.
5. Learn. Learn from each competition. Reflect on what was good and a thing or two that can be better and a focus of your next training session.
6. Support. Help your teammates. Encourage them. Provide tech advice. Though you compete individually, support can enhance performance and add fun.
7. Be Safe. Avoid wandering into others warming up, throwing areas, etc. Don’t bring valuables unless you can keep them secured.

1/17 Entries and Schedule

Entries for High hurdles, high jump and 4x4 pool (intermediate hurdlers). Note: you may be entered in other events as well (sprints, jumps, relays, etc.). Remember to use 1/8 or 3/16 spikes. The surface at Carthage is a good one but thin.

55HH
Tim 9.0, Eric 9.0, TylerL 9.5, Tom 9.5, Joe 10

Emily 9.3

HJ
Kevin 5-4, Alex 5-10, Andy 5-4, TylerL 5-4, Joe 5-4

Heather 4-10, Hannah 4-0

4x4
Tom, Rob, Steve, Tim, TylerL, Joe, Eric

10:30 A.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)

11 A.M.
All events run as sections against time. Fast sections run first.
Women followed by men – unless stated otherwise.
DMR
5000 METER RUN
55 METER HURDLE TRIAL
55 METER DASH TRIAL
MILE RUN
4X200 METER RELAY
55 METER HURDLE – FINAL (men followed by women – 2 sections each)
55 METER DASH – FINAL (2 sections each)
400 METER DASH
800 METER RUN
200 METER DASH
3000 METER RUN
4x400 METER RELAY