3/28 Cold day at MU track. in 33-degree weather, Kevin, Eric and Arthur did some hurdle warm up followed by 3x5H 5-step and then 3x10H (-2 and -3 last 3H at 39 then 42 then 39). Hurdle stretches.
3/29 HJ at KC. Mollie, Karly, Carol, Joe, Alex and Kevin jumped. After drills, we did jumps in sets of about 3, starting at 4-3/5-6 and then going up a couple of inches per set, topping out at about 12 total jumps.
3/30 Emily, Leah and Karly did workout similar as men on Monday, running 3x10H (33) (-2/-3/-4).
Monday, March 28, 2011
Sunday, March 27, 2011
Hurdlers get pair of wins at North Park Relays
At North Park University.
Not much competition, but we got a couple of wins and records in the men's and women's hurdle shuttle at North Park, running 1:03.49 (15.87 avg) and 1:12.43 (18.1 avg), respectively. Toughest part was the weather -- a shivering, windy 32 degrees. At least we had some sunshine. Leah brought some game, running well despite her illness. HJ was indoors, and performances were good there, too. Karly got a PR 4-10, taking second. Mike jumped 5-10 for fourth, and Alex and Joe also cleared 5-10.
Kevin 14.9 split (-w) [1st] 5-8 [8th]
Eric 16.2 split (+w) [1st]
Mike 15.4 split (-w) [1st] 5-10 [4th #5 all time]
Arthur 15.7 split (+w) [1st]
Alex 5-10 [6th]
Joe 5-10 [7th]
Karly 18.6 split (+w) [1st] 4-10 [2nd #3 all time]
Mollie 18.6 split (-w) [1st] 4-6 [4th]
Leah 18.3 split (-w) [1st]
Emily 16.7 split (+w) [1st]
Complete results
Not much competition, but we got a couple of wins and records in the men's and women's hurdle shuttle at North Park, running 1:03.49 (15.87 avg) and 1:12.43 (18.1 avg), respectively. Toughest part was the weather -- a shivering, windy 32 degrees. At least we had some sunshine. Leah brought some game, running well despite her illness. HJ was indoors, and performances were good there, too. Karly got a PR 4-10, taking second. Mike jumped 5-10 for fourth, and Alex and Joe also cleared 5-10.
Kevin 14.9 split (-w) [1st] 5-8 [8th]
Eric 16.2 split (+w) [1st]
Mike 15.4 split (-w) [1st] 5-10 [4th #5 all time]
Arthur 15.7 split (+w) [1st]
Alex 5-10 [6th]
Joe 5-10 [7th]
Karly 18.6 split (+w) [1st] 4-10 [2nd #3 all time]
Mollie 18.6 split (-w) [1st] 4-6 [4th]
Leah 18.3 split (-w) [1st]
Emily 16.7 split (+w) [1st]
Complete results
Tuesday, March 22, 2011
Weekly highlights 3/21 - 3/26
3/21 First day outside. Warm up and then 4x3H up and back 5-step (36). Then, 4x3H (36) shuttles. Kevin ran splits around 1.2, Arthur and Mike around 1.25, Eric around 1.3.
3/22 HJ warm up drills, run throughs and jumps at low, high and moderate heights totaling about 9 attempts.
3/23 In Kern. Mollie, Karly, Emily, Leah. Hip mobility; 4-way leg swings; 3x hi knee + run; 4x3H up/back; 4x3H shuttle; stretch.
3/24 In Kern. Eric, Tom, Joe and Carol. Hip mobility; 4-way leg swings; 3x hi knee + run; 2x5x3H at relative spacing + jog turn + 1 random hurdle on backstretch.
3/22 HJ warm up drills, run throughs and jumps at low, high and moderate heights totaling about 9 attempts.
3/23 In Kern. Mollie, Karly, Emily, Leah. Hip mobility; 4-way leg swings; 3x hi knee + run; 4x3H up/back; 4x3H shuttle; stretch.
3/24 In Kern. Eric, Tom, Joe and Carol. Hip mobility; 4-way leg swings; 3x hi knee + run; 2x5x3H at relative spacing + jog turn + 1 random hurdle on backstretch.
Monday, March 14, 2011
Weekly highlights 3/14 -3/17
3/14 Hip mobility work, leg swings, hi-knee/sprints, hurdle drills, practice starts, 2x4H (36). Timed touchdown from H1 to H4. Best times: Mike 3.5, Arthur 3.85, Tom 4.1, Alex 4.4. Next week, Kevin, Eric, Mike and Arthur will prep for the 110H shuttle. Tom and Alex will provide backup. Finished with 4x4H up/back (39/36 8.5/8.5 -1). Eric joined later for hip mobility and 6x4H up/back. Stretched.
3/15 Sort of a back to basics HJ session. Bounding, double arm skips, figure 8 run, 2-step pop turns, floor arch, pit snaps, backovers off bench, full circle jumps, scissors plants, run throughs and 7-9 full jumps. Marks for Emily: 46-7/24/11-6. Margie 43-9/23/11-6.
3/15 Sort of a back to basics HJ session. Bounding, double arm skips, figure 8 run, 2-step pop turns, floor arch, pit snaps, backovers off bench, full circle jumps, scissors plants, run throughs and 7-9 full jumps. Marks for Emily: 46-7/24/11-6. Margie 43-9/23/11-6.
Saturday, March 12, 2011
Kevin finishes 10th at national pentathlon
Kevin ran 8.90 in 55H and jumped 5-9.25 at the NCAA Division III Indoor Pentathlon, finishing 10th overall.
Pentathlon results
Pentathlon results
Performance lists
School Indoor Records
60H
Kevin Diederich 8.45 UW-Milwaukee 2/19/10
Emily Dieringer 9.67 Grand Valley State 2/13/10
55H
Kevin Diederich 7.72 North Central 2/27/11
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
2011 Performance List
60H
Mike Cosentino 9.07
Eric Hein 9.48
Emily Dieringer 9.75
Karly Nehls 10.95
Mollie Zuberbier 11.32
55H
Kevin Diederich 7.72
Mike Cosentino 8.34
Eric Hein 8.84
Emily Dieringer 8.89
Karly Nehls 9.71
Mollie Zuberbier 10.18
HJ
Alex Raver 6-0 7.5
Kevin Diederich 6-0 7.5
Joe Klimowicz 5-10.75
Mike Cosentino 5-9.75
Aaron Choate 5-3.75
Karly Nehls 4-9
Mollie Zuberbier 4-7.75
60H
Kevin Diederich 8.45 UW-Milwaukee 2/19/10
Emily Dieringer 9.67 Grand Valley State 2/13/10
55H
Kevin Diederich 7.72 North Central 2/27/11
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
2011 Performance List
60H
Mike Cosentino 9.07
Eric Hein 9.48
Emily Dieringer 9.75
Karly Nehls 10.95
Mollie Zuberbier 11.32
55H
Kevin Diederich 7.72
Mike Cosentino 8.34
Eric Hein 8.84
Emily Dieringer 8.89
Karly Nehls 9.71
Mollie Zuberbier 10.18
HJ
Alex Raver 6-0 7.5
Kevin Diederich 6-0 7.5
Joe Klimowicz 5-10.75
Mike Cosentino 5-9.75
Aaron Choate 5-3.75
Karly Nehls 4-9
Mollie Zuberbier 4-7.75
Wednesday, March 9, 2011
Weekly highlights 3/07
3/07 Kevin did 3 warm up exercises then 2x620 and 3x580 deadlifts with box jumps after sets and leg swings between sets. Did one set of hurdle mobility drills, 2 sets of 3 hurdle drills, a pickup, 3x2H, 2x3H. Eric came in later and did a warm up followed by 2 sets of 3 hurdle drills and 5x4H up and back (42 8.5 / 39 8.3). Roll and stretch. Mike lifted the new strength series and ran ins/outs.
3/08 Good day of high jumping. Some nice consistency on approach and really hitting the plant with some authority and going vertical. Even some good inversion on the layouts at times. Nice to have Carol back with us.
3/09 Emily, Karly and Mollie did a warm up, 3 sets of 3 different hurdle drills, then 5x4H up and back (30 -- 8.5 -3 / 8.5 -4). Technically, mostly sound, even in later reps and hurdles. Mollie drifted in and out of 4-stepping at times, Emily dropped the trail knee a few times, but arms, alignment and everything was good. Good quick workout that accomplished what we wanted to get some volume and hurdle conditioning. Tom did 10x3H at relative spacing on his own earlier in the day. Arthur worked late on his 3-stepping over 36s, which went very well. Arthur, Tom and Alex will do some ongoing hurdle work in preparation for the North Park Relays.
3/10 Carol and Eric warmed up, did hurdle mobility or drills and then 10x3H at 17-step relative spacing (30/33, respectively). Carol made a few and added a step on the others. Need to gain some confidence on taking off 5 to 6 feet out. Eric easily did all the reps. Worked on running relaxed and in rhythm. Stretched.
3/08 Good day of high jumping. Some nice consistency on approach and really hitting the plant with some authority and going vertical. Even some good inversion on the layouts at times. Nice to have Carol back with us.
3/09 Emily, Karly and Mollie did a warm up, 3 sets of 3 different hurdle drills, then 5x4H up and back (30 -- 8.5 -3 / 8.5 -4). Technically, mostly sound, even in later reps and hurdles. Mollie drifted in and out of 4-stepping at times, Emily dropped the trail knee a few times, but arms, alignment and everything was good. Good quick workout that accomplished what we wanted to get some volume and hurdle conditioning. Tom did 10x3H at relative spacing on his own earlier in the day. Arthur worked late on his 3-stepping over 36s, which went very well. Arthur, Tom and Alex will do some ongoing hurdle work in preparation for the North Park Relays.
3/10 Carol and Eric warmed up, did hurdle mobility or drills and then 10x3H at 17-step relative spacing (30/33, respectively). Carol made a few and added a step on the others. Need to gain some confidence on taking off 5 to 6 feet out. Eric easily did all the reps. Worked on running relaxed and in rhythm. Stretched.
Tuesday, March 8, 2011
Relay meet planning
We will need four hurdlers and high jumpers for the meet at North Park Relays later this month.
The men's race will be 4x110 at 36-inch height.
Kevin, Mike and Eric likely will be in. Tom is next most likely. Arthur and Alex in reserve.
The women's race will be 4x100 at 30-inch height.
Emily, Mollie, Leah and Karly likely will be in.
Men's HJ: Alex, Kevin, Joe, Mike. Arthur in reserve.
Women's HJ: Karly, Mollie and either Leah, Emily or Margie.
Should be fun.
The men's race will be 4x110 at 36-inch height.
Kevin, Mike and Eric likely will be in. Tom is next most likely. Arthur and Alex in reserve.
The women's race will be 4x100 at 30-inch height.
Emily, Mollie, Leah and Karly likely will be in.
Men's HJ: Alex, Kevin, Joe, Mike. Arthur in reserve.
Women's HJ: Karly, Mollie and either Leah, Emily or Margie.
Should be fun.
Help your CNS recovery
Your central nervous system (CNS) plays a key role in determining how well you sprint, hurdle, jump, etc. High numbers of reps in the weight room or high numbers of sprints on the track can cause the CNS to fatigue. That's OK, but it takes time and proper care to recover. If you don't take time and steps to recover, you won't run as fast in your next high-intensity session.
CNS recovery is needed whenever you lift heavy weights or sprint your fastest. To lift and sprint well, your CNS must be in an excited state to maximize performance. Too much CNS excitement causes CNS fatigue. Some people have more excitable CNS than others. That's why some athletes can generate more power and knock out fast reps repeatedly while others may struggle at times.
CNS recovery mostly takes time -- about 48 hours typically is enough. Sometimes more is needed, sometimes less. The best ways to aid recovery are sleeping and relaxing. I often remind you to sleep. Without it, you won't run your fastest. Lots of things can keep you away from sleep: social media, online video games, late-night movies, friends and studying to name a few. Eight hours of sleep are needed for CNS and muscle recovery. Don't cut it short and expect to perform well. The more relaxed and calm you are, the faster your CNS recovers.
When you are not training, you should be actively looking to reduce your excitement levels the rest of the day. Meditation and massage are two good ways. Listening to relaxing music, doing yoga, a warm bath and stretching are some others.
Nutrition is another way to achieve a more relaxed state. Certain foods contain vitamins and minerals that help put you into a relaxed mood. Turkey for example is high in tryptophan which encourages the production of serotonin, which helps you sleep. Herbal teas, such as camomile, can also help you relax, and a zinc, magnesium and B12 complex (called ZMA) is a supplement that helps you relax and achieve a better quality of sleep. I have used this for many years and can attest to its effectiveness.
Removing the things in your life that are stressing you out can aid your CNS to recover. For example some highly stressful events are moving to a new residence, exams, deadlines, bad relationships, family losses, and other events that take you out of daily routines. Routines help you better manage your life better and give you time for things that are not routine, such as hobbies and sports (including training and recovery).
Developing good routines with your diet, sleep and training are all great ways, believe it or not to assist your rate of recovery. If your life feels chaotic, then the chances are your body is constantly in a heightened state of readiness. This is not good if you want to train and perform well.
Planning is another way to avoid stress because it helps you get things done while avoiding last-minute, stressful situations. Eliminating the unnecessary hassles in your life will go a long way to improving how much you get out of your work on the track.
CNS recovery plays a huge role in determining how much you gain from your training efforts. Take the steps and see immediate and measurable differences in your performance. If you are up late reading this, I hope you turn of your computer right now and go to bed.
CNS recovery is needed whenever you lift heavy weights or sprint your fastest. To lift and sprint well, your CNS must be in an excited state to maximize performance. Too much CNS excitement causes CNS fatigue. Some people have more excitable CNS than others. That's why some athletes can generate more power and knock out fast reps repeatedly while others may struggle at times.
CNS recovery mostly takes time -- about 48 hours typically is enough. Sometimes more is needed, sometimes less. The best ways to aid recovery are sleeping and relaxing. I often remind you to sleep. Without it, you won't run your fastest. Lots of things can keep you away from sleep: social media, online video games, late-night movies, friends and studying to name a few. Eight hours of sleep are needed for CNS and muscle recovery. Don't cut it short and expect to perform well. The more relaxed and calm you are, the faster your CNS recovers.
When you are not training, you should be actively looking to reduce your excitement levels the rest of the day. Meditation and massage are two good ways. Listening to relaxing music, doing yoga, a warm bath and stretching are some others.
Nutrition is another way to achieve a more relaxed state. Certain foods contain vitamins and minerals that help put you into a relaxed mood. Turkey for example is high in tryptophan which encourages the production of serotonin, which helps you sleep. Herbal teas, such as camomile, can also help you relax, and a zinc, magnesium and B12 complex (called ZMA) is a supplement that helps you relax and achieve a better quality of sleep. I have used this for many years and can attest to its effectiveness.
Removing the things in your life that are stressing you out can aid your CNS to recover. For example some highly stressful events are moving to a new residence, exams, deadlines, bad relationships, family losses, and other events that take you out of daily routines. Routines help you better manage your life better and give you time for things that are not routine, such as hobbies and sports (including training and recovery).
Developing good routines with your diet, sleep and training are all great ways, believe it or not to assist your rate of recovery. If your life feels chaotic, then the chances are your body is constantly in a heightened state of readiness. This is not good if you want to train and perform well.
Planning is another way to avoid stress because it helps you get things done while avoiding last-minute, stressful situations. Eliminating the unnecessary hassles in your life will go a long way to improving how much you get out of your work on the track.
CNS recovery plays a huge role in determining how much you gain from your training efforts. Take the steps and see immediate and measurable differences in your performance. If you are up late reading this, I hope you turn of your computer right now and go to bed.
Put your foot down!
Hurdlers, it's time to put your foot down as you pass the hurdle. You can't let it float out past the hurdle. You need to push it the heel down as soon as it passes the rail. But it doesn't stop there. You need to push it down all the way to touchdown -- no soft landings and no taking a break by letting it float down.
If you float past or float down, you are losing speed. You also are landing further beyond the hurdle, which is a problem if you are tall and/or fast since you need all the space possible so you don't get in too close on the next hurdle takeoff. Keep the lead leg moving -- no fixed or frozen positions. When the lead leg descends, you don't want to poke it forward or act like you are putting a toe in the water. Instead, you want to cycle it -- keep the heel tucked under as long as you can on entry, then extend the lower leg quickly but keeping it slightly bent with the toe pointing up (not forward) and then start the leg down as the heel passes the hurdle and work to pull the foot back under you, so it's under your hip at landing -- same as sprinting. When you do this correctly, you will feel like you are leaning forward at landing -- same as when you push out of the blocks -- and that's good because you want to be in a slight lean off the hurdle to be able to re-accelerate. You can't do that if your foot lands ahead of your hips. When that happens, you lose the smooth transitions that enable you to maintain more momentum and convert more of your max speed to hurdle speed.
If you float past or float down, you are losing speed. You also are landing further beyond the hurdle, which is a problem if you are tall and/or fast since you need all the space possible so you don't get in too close on the next hurdle takeoff. Keep the lead leg moving -- no fixed or frozen positions. When the lead leg descends, you don't want to poke it forward or act like you are putting a toe in the water. Instead, you want to cycle it -- keep the heel tucked under as long as you can on entry, then extend the lower leg quickly but keeping it slightly bent with the toe pointing up (not forward) and then start the leg down as the heel passes the hurdle and work to pull the foot back under you, so it's under your hip at landing -- same as sprinting. When you do this correctly, you will feel like you are leaning forward at landing -- same as when you push out of the blocks -- and that's good because you want to be in a slight lean off the hurdle to be able to re-accelerate. You can't do that if your foot lands ahead of your hips. When that happens, you lose the smooth transitions that enable you to maintain more momentum and convert more of your max speed to hurdle speed.
Remember that your hurdle clearance is not complete until that lead foot gets to the ground. You must stay focused all the time and not float off the hurdles. The 1/2-space and 1-step drills are good for getting that quick and continuous lead leg action. If you float these drills, you hit hurdles. When you master the drills, take it into the full-speed, regular-height hurdles -- and keep that lead leg moving!
Friday, March 4, 2011
Kevin sets pentathlon record in Whitewater win
Hard fought win for Kevin at UW-Whitewater. Opened with a good hurdle race (7.85) and then leaped 21-1.25 in long jump. In his third attempt, he had a foul of about 1/2-inch on a jump that reached well over 22-6. Shot was next, and he PR'd 42-7 on his second attempt, with a longer throw but sector foul on the third attempt. In HJ, he soared over 5-11.25 with several inches to spare. Then a big PR in the 1000 at 2:59.43, getting him a point total of 3,526, breaking his own school record and improving his standing among the national leaders in Division III where he ranks ninth going into next weekend's national meet.
Here's a compilation of the 3-1/2 hour competition in just a minute.
Here's a compilation of the 3-1/2 hour competition in just a minute.
Tuesday, March 1, 2011
Weekly highlights 31 - 3/5
3/1 Kevin did warm up exercises and lifted 2x600, 5x550 followed by short accelerations and leg swings. Next, 3x8 accelerated step ups on each leg. Then, hurdle mobility; 2x 1/2-space lows, 1/2-hurdle trail legs, 5-steppers. Finished with 1H-2H-3H-4H. Starts through H1: 2.10. Split: 1.24. Continued to work on left side mechanics: bent and lower arm, tighter trail leg tuck. Also gave some attention to maintaining a high attack angle and toe up on lead leg.
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