At Carthage.
Great meet with lots of great performances. Kevin broke his record in winning the highs, and several others had personal bests. Jim had a good debut in the hurdles, just missing the top 10 all time list.
Kevin 8.10 (1.17 1.21 1.13 1.20) / 7.93 [1st-SR] 5-7.75
Eric 8.72/8.74
Tim 8.59 (1.20 1.20 1.32 1.27-1.25avg) / 8.66 [7th]
Jim 9.95/9.08 (1.29 1.38 1.38 1.31- 1.34avg)
Emily 9.06 (1.24avg) [PR] / 9.11 (1.30avg) [3rd]
Karly 11.08 [PR] (1.53 1.54 1.73 1.67-1.61avg) / 11.40 (1.72avg) 4-7.5 [T5th]
Joe 5-9.75 [5th]
Alex 5-7.75
Complete results
Sunday, January 31, 2010
Sunday, January 24, 2010
1/22 Results
At UW-Parkside
Kevin was just 4 hundredths off his school record in the 55H. Emily finished second in the hurdles, primarily against DII competition.
Kevin 8.10 / 7.98 [5th]
Eric 8.77 / 8.69 [7th]
Emily 9.18 / 9.15 [2nd]
Karly 11.37 / 11.29 [8th] 5-7.75 [5th]
Alex NH
Andy NH
Sunday, January 17, 2010
1/16 Results
At Carthage.
Emily finished fourth in the hurdles, and Karly was seventh in the high jump. Kevin hurdled and high jumped well on Friday in the heptathlon. Alex, Joe and Andy had good performances in HJ with some personal and season bests.
Tim 8.64 / 8.73
Kevin 8.06 5-9.5 [=PR]
Eric 8.71
Joe 5-9.75 [PR]
Alex 5-11.5
Andy 5-7.75 [PR]
Emily 9.16 / 9.34 [4th]
Karly 11.35 4-9.5 [7th]
Emily finished fourth in the hurdles, and Karly was seventh in the high jump. Kevin hurdled and high jumped well on Friday in the heptathlon. Alex, Joe and Andy had good performances in HJ with some personal and season bests.
Tim 8.64 / 8.73
Kevin 8.06 5-9.5 [=PR]
Eric 8.71
Joe 5-9.75 [PR]
Alex 5-11.5
Andy 5-7.75 [PR]
Emily 9.16 / 9.34 [4th]
Karly 11.35 4-9.5 [7th]
Monday, January 11, 2010
1/9 Results
At Carthage.
Great opener. In men's hurdles, Kevin took first and finished just a tenth off the school record. Tim equaled his PR, taking fifth. On the women's side, Emily took second in a PR 9.12 and Karly had a successful debut, taking sixth. In high jump, Kevin set a PR of 5-9.5, taking sixth.
Tim 8.56 / 8.54 [5th]
Kevin 8.14 / 8.06 [1st] 5-9.5 [6th]
Eric 10.07 / 9.16
Joe 5-7.5 [T8]
Alex 5-7.5 [T8]
Andy 5-7.5 [PR]
Emily 9.50 / 9.12 [2nd-PR]
Karly 11.74 / 11.78 [6th] 4-5.5 [4th]
Complete Men's Results
Complete Women's Results
Great opener. In men's hurdles, Kevin took first and finished just a tenth off the school record. Tim equaled his PR, taking fifth. On the women's side, Emily took second in a PR 9.12 and Karly had a successful debut, taking sixth. In high jump, Kevin set a PR of 5-9.5, taking sixth.
Tim 8.56 / 8.54 [5th]
Kevin 8.14 / 8.06 [1st] 5-9.5 [6th]
Eric 10.07 / 9.16
Joe 5-7.5 [T8]
Alex 5-7.5 [T8]
Andy 5-7.5 [PR]
Emily 9.50 / 9.12 [2nd-PR]
Karly 11.74 / 11.78 [6th] 4-5.5 [4th]
Complete Men's Results
Complete Women's Results
Tuesday, January 5, 2010
2010 Schedule
JAN 9 Season Opener Carthage
JAN15 Pentathlon Carthage
JAN16 Private Meet Carthage
JAN22 Parkside UW Parkside
JAN30 Tadd Metzger Carthage
FEB5-6 Pointer Invite Stevens Pt
FEB12-13 U of Iowa Ames , Iowa
FEB19 U of Wisconsin Milwaukee
FEB27 NAC Champs Carthage
MAR5 Last Chance Carthage
MAR12-13 Nationals DePauw, Green Castle , IN
MAR25-28 Rhodes Memphis
APR17 WLC Milwaukee
APR24 Marquette U Milwaukee
MAY1 Private Schools Carroll College
MAY7/8 NAC Outdoor Wisconsin Lutheran
MAY13-14 North Central Deca Naperville
MAY22 UWW Last Chance Whitewater
MAY27/29 D3 Nationals Baldwin-Wallace, Monday, June 8, 2009
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.
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.
Friday, May 15, 2009
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
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
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