Emily named NAC track athlete of week again

Emily was recognized by NAC for her outstanding performance at UW-Whitewater in 60H, pole vault and 200. She picked up a couple of third place finishes and a fifth in a large and competitive field. (She sat out the Dubuque meet this weekend to give someone else a chance.)

Dubuque: Mike again nears HJ mark

1/28  Mike had another day of running between pole vault, high jump and hurdles. Despite passing his jumps at 6-0.75 to go hurdle, he returned for a couple of jumps at 6-2.75, resulting in near misses. His clearance at 5-10.75 was still good for 7th. Dan cleared at PR 5-7. Emily missed bus. Tim was a no show.

Mike 5-10.75 (7th); 8.53
Jim 5-5; 12.13 (fell)
Dan 5-7 (PR = #9 all time)

Complete results

Workouts: 1/24, 1/25

Cutting back this week to allow for additional recovery.

1/24  High jumpers worked through a pre-meet warm up, starting at 5-0 and continuing until 3 misses at the final height. Joe and Mike cleared 5-10, Jim cleared 5-6 and Dan 5-4. Mollie started at 4-0 and cleared 4-4. Everyone took about 9 jumps total.

1/25  Jim, Tim, Mike, Emily and Mollie trained over hurdles doing pre-meet warm up, including 3x3 5-step, 1-2-3-2-1 and then 1x4 (-1). Everyone had good reps. Ht split ranges: Emily 1.2-1.3; Jim 1.25-1.35; Tim 1.25-1.3; Mike 1.25-1.3; Mollie 1.4-1.5. Aaron did a shin-friendly workout instead. Stretching, rolling.

PR practice metrics

In order: short fly (meters per second); 30 accel; H start; H split (auto times).

Mike Cosentino: 9.05; 4.05; 2.04; 1.27
Aaron Rick: 8.85; 4.23; 2.21
Jim Franke: 9.14; 4.32; 2.18; 1.43
Tim Lang: 9.55; 4.03; 2.21
Emily Dieringer: 8.41; 4.63; 2.08; 1.29
Mollie Zuberbier: 7.65; 4.92; 2.25; 1.43

Retired
Kevin Diederich: 9.86; 3.88; 2.02; 1.20
Eric Hein: 9.40; 4.33; 2.20; 1.39
Karly Nehls: 7.94; 4.85; 2.19; 1.34

Emily, Tim make 60H final; Mike scores again in HJ

1/21 At Whitewater. Men finished 2nd of 13, women 7th of 10.

Emily 9.72/9.82 (3rd)
Tim 9.21/9.35 (7th)
Mike 9.42; 6-0.75 (T4th = #3 all time)
Jim 9.57 ; 5-7 (=9 all time)
Aaron 11.93 (fell)
Joe 5-8.75

Complete results

Emily...



Aaron and Jim...

Emily named NAC women's track athlete of week

Emily was selected Northern Athletics Conference Student-Athlete of the Week for women's indoor track and field for her performance at the Private College Invitational this past Saturday in Kenosha. She won the 200 in 27.08 and placed second in 55H at 8.91 and was sixth in pole vault at 3.03 meters.

Carol also was named NAC Student-Athlete of the Week, but in women's basketball, for her performance during the past week of action. She had two double-doubles on the week and grabbed her 1,000th career rebound in a win over Rockford last Tuesday. She will rejoin the track team following completion of the basketball season. Never gets any rest. She also was a member of the tennis team.

Workouts: 1/16, 1/17, 1/18

1/16  Aaron warmed up but hurting shins limited him to some no-impact interval work on aerobic equipment. Mike had some soreness but that dissipated during the workout. Ran 3x3H xtended 5-step at 42; ran 1-2-3-2-1H 42; ran H1-3 xtended start (39 R); ran H1 (-H2) to H4 (39 R); ran 3x4H up/back (39 -3); stretch/roll. Splits were in 1.05-1.23h range (39 R). Target is sub-1.25.

1/17  Jim and Joe warmed up and did 6 RTs. Jim worked in 5-3 to 5-5 range; Joe worked in 5-5 to 5-7 range with full approach. Did 6x 6-step jumps working on some technical issues. Finished with some box jumps and step ups. Stretching/rolling.

1/18  Tim and Jim did full warm up with 3x3H xtended 5-step and 1-2-3-2-1H (42), then 4-3-2-1H (-1 42). Finished with 3x4H up/back (-3 39). Tim posted ht splits in 1.2-1.3 range. Jim 1.3-1.4. Emily did the same (33 but 30 up/back). Mollie worked nearly all reps over 2H (-3 to -1, some at 33, some 30). Emily's ht splits were around 1.2. Mollie around 1.3.