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