Naperville: Emily closes out stellar MSOE hurdling career

5/19  At Naperville. On a sun-splashed 80-degree day with a light tailwind, Emily hurdled to a 15.35 for fourth in her heat and 13th overall, notching the second-fastest time in her career. Tailwind in this one was just 0.9 mps, compared to 2.4 a week earlier when she ran her PR 15.18. Good luck to Emily as she embarks on further academic and athletic pursuits in Iowa.

Weekly highlights: 5/14, 5/16

5/14  At Marquette. Emily worked 2 sets over 4H (30 R) with extended 10-step start; 6H (30 -1) with a 5-step (+13) into H4; 8H (30 -2) with H5 removed and a 7-step (+14) into H6.

5/16  At Marquette. Emily did 5x circuit (stride drill>walkover>step ups>slowlows>stride/sprint). 3 sets over 3H (33 -1) and 5H (30 -2). Worked out of blocks, attacking with heel, accelerating for 6 steps off last hurdle, applying more force into the track. Ran out the remainder of 100 after H5 on last set. Better practice than on Monday when lack of adequate rest was an issue. Reps in this workout were more consistent and a faster. Splits were typically sub-1.2 -- right on target for sub-15 race pace. A few drifted into low 1.2s.

North Central: Emily grabs school record in 100H; regains NAC mark

5/12  At Naperville. Emily got a good start and a 2.4 mps tailwind to grab a PR 15.18 school and conference record in Naperville, finishing sixth overall in a tough field. Jim held a 16-stride pattern through the 400H as he cruised to an easy 59.55. Might be more there, but he may need to take a few steps out to go faster. Weather was great -- as were the performances.

Emily 15.18 (6th PR SR CR)
Jim 59.55


Emily's record run.

Weekly highlights: 5/7, 5/9

5/7  Emily and Jim started prep for Friday's meet at North Central College. After warm up drills, Emily did 2x 6H (30 -3) and 8H (30 -1), resting one minute per hurdle run. Jim did 2H-3H-4H-3H-2H, working first on seeing if 15 steps were possible and then finishing out with a nice series of 16-step reps, with splits in 4.4-4.6 range -- most about 4.5. Stretched.

5/9  Emily practiced in the Kern Center, doing a few slowlows and then working a ladder: 1H (33) 2H (33 -3) 3H (33 -2) 4H (33 -1) 4H (30 -1) 3H (30 -1) 2H (30 -1) 1H (27). Splits were all in the target area of 1.2 or a little better. Starts looked good (see below). Worked as usual on keeping the lead foot pointing up, not forward, and ripping the trail leg through. Whole workout was precise and quick. After Emily's workout, Jim went to MU. After a few up/backs, progressing from 30 to 36 at increasing speed, he did 7H, 5H and 3H, all targeting 90-95% of race pace. He did that. First rep was about .2-.3 off race pace splits. Second was about .1-.2 off pace, and third was right on pace for 58. Stretched. Weather was great. Makes you wish the season was longer.

Performance list

2012 Performance List
400H
Jim Franke 59.04
Tim Lang 60.52 (#6 all time)
Tom Monteverde 62.69
Jonathon Anthony 62.98
Mike Cosentino 65.29
Aaron Rick 69.15
Carol Cayo 75.13
110H
Mike Cosentino 16.58 (#3 all time)
Tim Lang 16.69 (#4 all time)
Jonathon Anthony 16.77 (#5 all time)
Aaron Rick 17.72 (#10 all time)
100H
Emily Dieringer 15.18 (#1 all time)
Mollie Zuberbier 18.58
60H 
Mike Cosentineo 9.12
Tim Lang 9.13 (#3 all time)
Jonathan Anthony 9.45 (#5 all time)
Emily Dieringer 9.49 (#1 all time)
Aaron Rick 9.55 (#6 all time)
Jim Franke 9.57 (#7 all time)
55H 
Mike Cosentino 8.32 (#2 all time)
Tim Lang 8.46 (=#3 all time)
Emily Dieringer 8.60 (#1 all time)
Jonathon Anthony 8.66 (#5 all time)
Aaron Rick 8.80 (#8 all time)
Jim Franke 8.93 
HJ
Nate Verdun 6-4.75 (=#1 all time)
Mike Cosentino 6-4 7.5 (= #1 all time)
Joe Klimowicz 5-10.75
Jerome Rhodes 5-7.75 (#9 all time)
Dan Franke 5-7 
Jim Franke 5-7
Mollie Zuberbier 4-8.25 (#4 all time) 


NAC performance list


2012 Scoring
75 Emily Dieringer
46 Mike Cosentino
43.5 Nate Verdun
32 Tim Lang
28.5 Joe Klimowicz
25 Jim Franke
17 Jonathon Anthony
16 Tom Monteverde
12 Mollie Zuberbier
10 Carol Cayo
02 Aaron Rick

NAC Championship: Emily wins all-events award

5/5  At Chicago. Emily scored 32 points and won the all events individual in the women's competition. Included in that performance was a PR 15.40 100H (2nd), PR 26.19 200 (1st), PR 12.73 100 (2nd) and 9-5.5 pole vault (3rd). Another in a career of outstanding performances for Emily. Our other champion was Mike, who returned from a long layoff for mono to win the HJ, equaling Nate's school record 6-4.75 and setting a NAC championships record. Starting at a relatively low height because he hadn't jumped since the indoor season, Mike had a few misses along the way and took a high number of jumps (10) but still managed to win a very tight competition. As a group (6 events), we came up with 35.5 of our combined teams' 136 points. Also hitting the scoring column were Nate, who contended for the title with Mike until he re-injured his knee; Jim, who had a season's best in 400H; Jonathon and Tim, who ran season's best 110H times, with Jonathon becoming the fifth member of the sub-17 club. Mollie and Tom also had season's bests in their respective hurdle events.

Emily 15.40/15.59 (PR SR 2nd #2 all time)
Mollie 18.58 4-4.25
Mike 6-4.75 (PR =SR CR1st)
Tim 16.69/16.98 (PR 7th #4 all time)
Jim 59.04 (4th)
Tom 62.69
Jonathon 62.98 16.77/16.77 (6th #5 all time)
Nate 6-2.75 (T2nd)

Complete results

Tim and Jim at hurdle 3 in 400H.

Jonathon en route to a 400H PR.

Mike missed this one, but he made a lot of other bars enroute to his title.


Nate was on his way to another great performance before a knee injury took him out of the competition.


Emily's start in the prelims when she set her 15.40 PR.


Jonathon and Tim -- bookends in the 110H final.