Early Morning Practice

Since we have a varsity meet on Monday afternoon, we will not have distance practice after school.

Instead, we will do race stressors on Monday morning, before school.  Practice starts at 5:30 am (no, that's not a typo) at the CHS track.

If you are racing on Monday afternoon, you do not go to practice.

Bring your fast shoes, a watch if you got it, and your water bottles!  It will be chilly, so bring plenty of warm-up clothes as well.

SEP

Weekend Changes (UPDATED)

As I am sure you have all heard, Saturday's competition has been moved to Monday due to weather concerns.

Friday stays exactly the same, no changes there.

Monday at 3:30, we will have a bus leaving from the school at two, all of Saturday's events will start.

We will most likely have a practice on Saturday at the CHS track, but I am not sure of the details just yet.  (It is 4:40 in the morning!)

SEP

UPDATE:  All varsity distance kids will be expected to be at the track at 8:30 on Saturday morning.  All other athletes are encouraged to come work out, but not expected to.

Freshman/Sophomore Championships

Yesterday was the FR/SPH Championships for our League.  We brought a stacked team, we had competitors in every event, and below are the results.  Lots of champions scattered in there, I am psyched!

I am very excited with everyones effort yesterday, I am delighted with the high level of intensity at practice this week, and I am ecstatic with all the varsity kids that showed up to cheer on their teammates yesterday.  Let's keep this up, the preparation and the results, all the way to League Championships!

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Liberty Bell Invite

Our biggest meet of the year to date is this Friday and Saturday, at Littleton Public Schools Stadium.

Prelims are Friday night, finals are Saturday day.

No bus for Friday night, but on Saturday, the bus leaves at 8:15 from Chaparral.

I am psyched for this meet, I think our practice has been outstanding this week, we should have some great performances this weekend!

SEP

UPDATE: J Miller in the open 200 is being replaced by K Bacovin

Great Work Out

Great job today with work outs. It is now time to think about the goal times for the end of the season we talked about. Now we start doing part of our goal race pace in a work out. I saw many great pace changers and that s what this is all about. Time to transition from pace and current pace work to faster than we've run before pace/ speed. A couple of tips for this week and next as we transition to speed: Protein right after a hard work out is very important, bananas during the day for the potassium, water during and after the work out, perfect form, move your arms when the legs are tired. You are ready to speed up and drop those times.

Dakota Ridge Invite (UPDATED)

Dakota Ridge is turning into a major meet this year.  It was snowed out last year, but if we get good weather this year, then there are going to be some really fast times.  The bus will be leaving early from CHS, probably 6:15-ish, so don't be late.  Bring plenty of food and water and warm clothes, this is going to be a long day, from 7:50 to 5:30 if they stay on time.

CHS Distance Entries

Dakota Ridge Invite Schedule

I heard yesterday was a great practice, and I know there were lots of fast times at the JV meet yesterday. Awesome job everyone, way to keep training hard in preparation for championship season!

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UPDATE: We have a sprint medley team of Bacovin, Edginton, Hanrahan and Carney.

Meatloaf

When Chloe wakes up, either from her nap or first thing in the morning, she has developed a unique way of announcing herself to the world.  She sits in her crib, half-awake, and just screams "Ma.....Maaaa!.... Mama... Ma!" until we finally go get her.  It's a funny scene; a dim room, Chloe sitting in the corner of the crib, hair all over the place, yelling in a short clipped voice.

Beth finally figured out what it reminds us of, the following NSFW-langauge clip from Wedding Crashers. She sounds *just* like Will Ferrell.




That's pretty funny.

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Slingshot!

Wow, you wanna see a slingshot??  Watch this race of Russ Brown beating Chris Solinsky in the 1500 m at Mt. SAC last weeknd.  Wow!



Solinsky did not run slow by any means, but Brown just flung himself around him, classic!

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CHS Distance Results

Here are my hand-timed results from this weekend's two meets.

The first one was a breezy night up in All-City Stadium by D.U.  The second was a gorgeous sunny day over at Legacy Stadium by Southlands.

I mentioned Friday's highlights already, but I want to throw a shout out to Chelsea Neilsen, Kaleb Roosa, Fred Campbell and Coleman Harris, who all had double digit PR's in the mile yesterday.  Jill Hanrahan also made a splash in the mile, running in the low 6:00's, and Alec Richards, Caleb Long, Zach Young and Johnny Bacovin all improved in their 800 times.

All of these PR's, after a hard week of training with hills, long repeats, speed-work, make me want to do it all over again.  So, Monday will be tough, and so will Wednesday.  Get ready for another killer week of preparation!

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Weekend Alum Highlights

This weekend was the Mt. SAC Relays in Walnut California.  This is a meet we flew out too in 2007, and we did pretty well there as a school, winning the 4 x 1600 relay, along with lots of other great results.

Two alums who were on that championship 4 x 1600 team went back to Mt. SAC this weekend with their colleges, and had some pretty good finishes.  Steven Busch PR-ed in the 3000 m steeplechase, running a 9:14.  Alex Balsiger PR-ed in the half mile, running a 1:53.

Great job men, glad that track is treating you well after a four year absence!

Update:  Found some footage of Steven's race on flotrack.com.
 

Watch more video of 2011 Mt. SAC Relays on flotrack.org
(Steven is in the dark blue uniform with a thin white stripe down the side.)

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Friday Night Distance Highlights

Nate Purdue and Keagan Vargo dominating the open 800 by coming in 1-2 at 2:00 and 2:01.

Justin Bills smashing the 4:50 barrier with a 4:47.91.

Janelle Mansfield running a gigantic PR in the 800, over ten seconds.

Corrina Carney also having a huge 800 PR by over 10 seconds.

Ashley Lundell doing the same, but in the mile, PR-ing by ten seconds.

Devan Foster posting the third fastest time in the state so far, with an extraordinary 2:16.93 in the open 800.

Jaylene Miller stepping up and running in the mid 62's in the 4 x 400.

And I just found out that Keagan is has been accepted to Western State College, in Gunnison Colorado.  Congrats Keagan, the Mountaineers just got a really fast runner and a great leader!

I hope we have the same amount of highlights after tomorrows meet!

SEP

Great Week

Wanted to reiterate what Sep already said. This week and next week will be hard, be sure to use your rest when it is appropriate. These 2 weeks are so important for the end of your season and they must be executed well. We have started to do some repetitive speed which should help bring your times down. We are keeping miles pretty high but have dropped since the 1st few weeks of practice. All of this is in preparation for a great time at State or Leagues if you are not qualified for state yet. We are all ending our season soon but some of us are ending with Cross Country and Winter training and some are ending only with Spring training. Tell us how you are feeling, explain how the work out was for you and let us help you get your best race at the end of your season.

I have to say, I am so impressed and have really enjoyed working with you all. That is not an end of the season Thanks but a mid season check in. Your work ethic and ability to complete work outs is fabulous. Your commitment to getting better is impressive. I have enjoyed this team so much so far and want to offer up any help, advice etc. you may need in the coming weeks.
I have learned a lot and appreciated coach Sep's insight so much and just want you all to know we are willing to help in any way we can to make you better. Thanks for the goal updates. Men Seniors and Juniors I still need to check in with you.
Best of luck this weekend in your many chances to reach a goal time.

College Acceptances

I want to throw out real quick some college acceptances from my seniors that I know of.

Jutin Bills has been accepted to the Universtiy of Colorado @ Colorado Springs, home of the Mountain Lions!  Congratulations Justin!

Nate Purdue has been accepted to Ft. Hays State University, in Hays Kansas, home of the Tigers.  Congratulations Nate!

And Janelle Mansfield (this years valedictorian) has been accepted to the Massachusetts Institute of Technology in Cambridge Massachusetts, home of the Beavers.  Janelle does not get a ton of recognition on this site, so I want to make sure that everyone knows how prestigious this acceptance is.  The smartest kids in high schools across the country all apply to M.I.T, and 90% get rejected outright.  The coursework is some of the most demanding in the country, and for Janelle to be accepted is truly an accomplishment.  Congratulations Janelle, I am so proud of you!  Go Beavers!!!!

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Recovery

I hope everyone began their recovery last night, as soon as Wednesday practice is over, the recovery phase begins.  Ice baths, draining your legs, stretching, eating whole healthy foods, super-hydrating; all of that stuff helps your body grow back stronger from the hard training that broke it down.

Distance training is a delicate cycle of stress and rest.  You stressed your body really hard from Monday to Wednesday.  Now is the time to rest and recuperate.  The end of the week is when you really get faster, so make sure to work as hard at recovery as you do at intervals and long runs!

SEP

Univ. of Colorado - Triathalon - National Champions (again!)

Yesterday was rough, to say the least.  A lot of things compounded to make it a pretty tough day.  But, every day is a new day, and when I woke up this morning and read this, I truly started to cry tears of pride.  This is an original piece by one of my ex-athletes, and it's perfect.  Take the next ten minutes and read it.  Especially if you want to know what being a champion at the next level is like.


By CHS alum Will Nabours, 2007 State Champion 4 x 800, member of the National Champion Univ. of Colorado Triathalon team, and one of the toughest athletes I have ever had the honor to coach.

Hey Sep,
It was good to hear from you yesterday. We need to get the old team back together one of these nights once school is out... Here's how the race played out for me if you're interested. I'm far from a good writer and it's pretty detailed so feel free to skim down to the bottom to just check out the results.


Race Day, April 9th, 2011. USA Triathlon's Collegiate National Championship was about to get underway. After waiting in line to enter transition zone - wasting invaluable warm-up time - CU Boulder split up to find our individual bike rack positions. I felt unnoticed as I racked my bike in position 499, the number corresponding to which wave you were in, mine being the 4th. I set up my gear, threw on my racing flats and went out for a warm up jog with fellow teammate Corey Hazekamp. We ran a portion of the race course and threw in a few accelerations to make sure the legs were awake and ready to go. I ran through a mental checklist in my head to calm the nerves, "alright what hurts? Shoulders, arms, back? No. Quads, hamstrings, calves? No." I was ready to go.

I was warming up in my "lucky" t-shirt. Before every championship race for the last 4 years, I have warn it to sleep in the night before and to warm up in the day of the race. To this day, it is 3 for 3. I took off the shirt halfway through the warm-up run to reveal the CU uniform. I started noticing people looking at the uniform, eying the black and gold "CU" logo inlay-ed across the chest. People know CU. They know we are the school to beat and if you're wearing that logo, you must be pretty damn good. It gave me an immense feeling of pride and made me pumped to know we were here to defend our title from last year.

One hour until go time. I grabbed my bag out of transition and proceeded down to the swim start where hundreds of people lined the shore of the Black Warrior River chanting, screaming, and preparing for the pain that was to lie ahead. I saw the group of CU athletes and went over there to put on my wetsuit. We suited up and hurried down to the river for a shorter than needed swim warm-up. I threw in some accelerations in the cold water and made sure my arms got moving. It was 10 minutes until the first wave, 22 minutes until the fourth wave. Everyone was ordered out of the water and back up the banks.

My face grew serious and I could only focus on one thing - the race. I tried to shut down the brain to all other distractions except for what I could do. If I couldn't think about anything else, it meant I couldn't think about the pain that was to come. Each wave entered the water in separate intervals with the roar of the crowd. The first wave was underway. The race had begun. The horn then blew for the wave ahead of me and wave 4 was ordered down into the water. I jumped in and swam about 10 meters out and returned to the dock where we started from. 10 seconds!! The horn blew and 100 or so athletes from around the country took off. Arms flew everywhere, I swam over the top of two guys, and got my head punched. The swim starts are arguably the worst or best (whatever way you look at it) part of the triathlon. It is just a mayhem of people flying fists, pulling legs, spitting up water, and swimming out of shear fear. I got into good position near the front but the pack was so !
spread out, I couldn't find anyone to draft behind. I swam out to the first buoy about 550m upstream and turned right ninety degrees, swam a hundred meters or so, and took another ninety degree turn. By this point I was passing a bunch of athletes who had started in the waves ahead of me. In a way this was good because it gave me drafts to leapfrog to, but bad because it meant I had to navigate through large groups of slower swimmers. I remember after taking the turn to head downstream that my arms were feeling too good. I decided to pick up the pace a bit and see if I could make them hurt a bit more. I could see another swimmer just ahead of me with the same yellow swim cap on, indicating wave 4. I set my eyes on catching him. We finally turned the last buoy to head back to shore and I caught the guy I had in my sights. We sprinted the last 200m or so back to shore where I left him behind on the run into transition, T1.

The run back into transition was further than I had remembered, but tried to tell myself that it was in my favor. I found my bike rack position easily after having visualized it during warm-up, ripped off my wetsuit, chugged some water, threw on my sunglasses, snapped on my aero helmet, took my bike, and sprinted out of transition. I had a clean mount and heard fellow teammates cheering me on.

I took it out easy, giving my legs some time to warm up. It was a highway of people and I was in the fast lane - passing one person after another, too many to count. I remember finishing the first of two loops on the bike and thinking to myself, "you are going too easy!" I looked behind me on one of the climbs and saw a guy from Texas A&M trying to make a pass about 10m back. I got out of my saddle and went. I was done letting guys pass me only to be passing them right back 10 seconds later. I laid it down to the top of the hill and held it over the other side. I thought about clean, powerful pedal strokes, but my mind was fading. I remember riding out on the highway bridge to the turn around and seeing Corey coming back towards the finish. I was shocked that I was so close since he had started 4 minutes ahead of me. I tried to count the seconds from where he had been until I got there and got something roughly under 2 minutes. I put my head down and prepared for the best seco!
nd half of a bike I would ever had.

I remembered Coach Dave saying something in the car ride from Birmingham to Tuscaloosa two days prior, "there are two things humans fear most: the first being public speaking and  the second death." He said humans would rather be the one in the coffin than the one giving the eulogy. For some reason that stuck with me to that point and came out when I needed it most - something to fear.

For the rest of the race I thought about death. I thought about how I would never forgive myself if I ever gave up or  didn't give it everything. I thought of the insignificance from one life to another, and thought how I don't want to end up living a pointless life - that, like most, terrifies me. I thought of how I was given this opportunity that I would never ever have again and I needed to seize the moment. I compiled all this built up emotion and transferred it into my legs. Pedal stroke after pedal stroke, I was flying past people, dropping people like I was racing le Tour. I felt emotion during the race that I had never felt before and drive more intensely than I ever had. I was racing the race you remember for the rest of your life.

I came into T2 having increased my placing significantly. I was happy with my bike. My legs felt tired, but good enough to make it through what was to follow. I had a quick transition onto the run and saw Corey a hundred or so meters ahead of me. Now I was on the hunt. I was passed by a Michigan guy on the first hill and stuck on his back as we passed through mile one. He quickly fell apart and I left him behind. I now knew I could catch Corey. I knew he was a fast runner - if I did that, my run split would have to be good and my overall place even better. I remember being in terrible agony through the neighborhood loop but tried to stay positive and keep the emotions rolling through me. We ran past the finish and out onto the highway portion of the run. I knew this was it. I hit mile 4 and turned around towards the finish. Corey was still ahead of me with about the same distance as before - maybe 10 seconds. I tried to look ahead and spot the finish with the feeling that I would never make it. I remember hitting mile 5 and started having my mind shut down on me. I remember my legs just shutting down, having to walk a couple steps and then force myself to keep running. I remembered a terrible youtube video Jess Broderick had sent out to be motivational. It was of these two women in Ironman Hawaii staggering towards the finish line, eventually collapsing, and crawling across the line. I was determined to not let that be me. I remember coming in and out of consciousness narrowly running over a cone and a voice screaming in my ear. I later learned that that voice was fellow teammate Steve Richard who had graduated the year prior. He was told by Coach Mike to come out on the course to cheer Rudy in because some guy from Cal was gaining on him. It just so happened to be he stayed for the other runners to come in.

The following I don't remember and this is what Steve told me what had happened. He said I looked terrible but was in my face trying to encourage me to keep moving - I was only 600 or so meters from the finishing chute. But, there was nothing he could do. I was stumbling off coarse into a parking lot. I was going down. My body shut off completely and he grabbed me before I had the chance to smack into the asphalt. He yelled at some USAT officials to radio in some help. Another athlete, who I am so grateful for, even stopped his race to make sure I was okay. He and Steve waited for a golf cart to get to me, which I guess took about 10 minutes. Steve had enough time to call the team back at the finish and Eric Nancekivell, also a graduate from last year, came out to help. I was loaded on a golf cart and driven to the medical tent where I was put into an ice bath and hooked up to an IV. My internal body temperature was measured at 108 degrees.

The next thing I remember is waking up in the medical tent. I could hear cheering from the finishing chute and looked around to see where I was. I wasn't really sure what had happened, but I was sure it wasn't where I wanted to be. I thought about my teammates and my coach. I looked over and saw Steve. I asked him how the team did and he told me 2,3,4, and 9 to round off the scorers. I couldn't believe it. Never before had a team scored so low. We had made history. I then started to feel curious to what had happened. Steve and some of the USAT officials explained what went on and that I would be okay but would have to be rushed to the hospital. Next thing I knew, I was loaded onto a stretcher and into an ambulance.

I was introduced to some doctors and good looking nurses who started hammering me with questions. My memory felt hazy and I had to pause and think out the questions they were asking. I was stabbed in the arms over and over, hooked up to IV's, had blood drawn, copious amounts of other fluids injected into me, and my chest hooked up to living machines.

I sat in the ER for what seemed an eternity, being questioned and visited by nurses needed all sorts of information and vitals from me. One of the coolest things I've ever seen was the echo cardiograph. Basically, a doctor put a stick over my heart that projected it onto a computer screen. Right in front of me was a moving picture of my heart. We could see the valves opening and closing, pushing each drop of precious life through me. They even recorded and played the sound of the blood swooshing through each ventricle, something I will never forget.

So then I was done with the fun stuff and was sent back to the ER where a doctor notified me that I had to stay overnight. I was pissed because I knew what that meant; I would miss the awards ceremony and the traditional festivities to follow. I was sent upstairs to where I was supposed to stay for the night. I was greeted by two nurses who seemed to be in unusually good moods - I tried to play my cards. I put on the saddest face I could and asked if there was any way I could get out of the hospital in time for awards. I made sure they knew our team probably had won the title, it was my senior year, my last race, and with my team. I had to be there. They felt bad for me saying, "we'll talk to the doctor and see what we can do."

A bit later, I was on my way to freedom. Bryant Mason and Coach Dave came to meet Steve and I and take us back. What was supposed to take 15 minutes of paperwork ended up taking an hour and a half. We waited patiently for things to play out and finally they said we could go, but I HAD to wait for the wheelchair. No way in hell was I being wheeled out of that hospital, so as soon as the nurse left, we all booked it out of the room and onto the elevator.

As Dr. King, Jr. once put it, "Free at last! Free at last! Thank God Almighty we are free at last!" Not that it had any comparison to the significance of its original use, I deemed it appropriate.

The race was over. The team had won. We had all survived the race of our lives and were more ecstatic than ever before. The CU Triathlon Team added another one to the national title count, bringing it up to 12. That would be all ten fingers and both pinky toes for some of you.

I am so proud of the team and everything we accomplished over the weekend. I will never forget the race and how much everyone put into it - from Rudy taking home the Big W to the thought of our man Nate Diaz falling to his hands and knees to hurl all over himself at the finish line. I will never forget this team and all it has done for me. I owe our coach, Mike Ricci, and the members of the team so much. Without them, I wouldn't be the person I am today.

My results:
Swim w/ run into transition - 22:43:00
T1 - 0:56.09
Bike - 1:02:11
T2 - 0:38.01
Run - N/A

I'm pretty confident I would have finished well into the top 15 had I been able to finish the race. The following shows how the other teammates ended up finishing. We got tagged with a bunch of bullshit penalties, but were able to not let them hurt us.

Men's Team Results:
 1 Rudy Kahsar - 1:57:04
 4 Chris Braden  - 2:00 - 1:59:20
 5 Ryan Bice - 2:00 - 1:59:23
13 David Bobka 2:00 -  2:02:30
(44) BRYANT MASON 2:08:00

Women's Team Results:
3 Jessica Broderick - 2:15:53
6 Tess Amer - 2:20:24
25 Caryn Maconi - 2:27:39
26 Maggie Scanlan - 2:27:44
(39)Courtney Clark - 2:30:57
(54) Molly MacInnes - 2:34:41
(63)Bryn Morales - 2:00 - 2:36:54

Top 10 Schools Scores:
http://onlineraceresults.com/race/view_plain_text.php?race_id=18389

Not finishing the race has had me pretty down the last few days, but has also given me motivation for what is to come. Now when I am out on a cold, wet training ride I can think back to that moment and understand why we do what we do. Some things don't go the way they're planned, but that's the glory of life. We wouldn't be living it if we knew what was around every corner. (emphasis mine-SEP)

Thanks for reading through this Sep. You have been an inspiration to me not only throughout high school but into college as well. I'll never forget what we were able to accomplish back then and I know you have done a lot for me - much more than just building the base of my racing career. You helped me build the base for who I am. I learned how to suffer from you. Thank you Sep. It means more than you'll ever know. See you soon.

Will Nabours

Early Unofficial Preview of League - Boys

From a Chaparral Point of view, this is what I am thinking for C.L (Continental League) Championships for the men.  This is all very unofficial, I am looking at stats at 4:00 in the morning.  I am sure I made a few errors, and I know these marks are only going to get better as the year goes along.  But, it gives us all something to shoot for, to work towards.  If we work hard every day, then Saturdays results will fall into lace.  But, you need to bust your tails every day in practice.  We have been doing that very well so far, but we need to ramp it up now.  Listen to your coaches, execute their instructions, inspire the younger kids, push the older kids.  Every guy in this team is of equal importance, and every guy on this team can contribute to a championship.  If you choose to do the work, the results will speak for themselves.

100m - Gavin is tops, but the 8th place guy in C.L. is running a 11.57 right now.  We can sneak one of our guys in there, right?

200m - Gavin is tops here again, and we got Curtis at 5th in C.L..  The 8th place guy is running a 24.00.  Can we get one more guy in that final at league?  I think so.  Three guys in that 200 final would be HUGE points.

400m- Our best guy here is Nate, at 3rd.  8th is running a 52.8.  That's totally do-able, we can get at least one more guy under that time by League  Champs.

800m- Nate is our best guy here again, 2nd in C.L.  The 8th place guy is at 2:03.  We might get two guys faster than that, we just have to keep working hard every day in practice.

1600m- Nate and Keagan are 5th & 6th in C.L.  8th place is 4:44.  Not out of reach, but I want to see Nate & Keagan move up those rankings a little bit more.  They can do it, I believe in them.

3200m- Keagan is tops here, but 8th is a only 10:30.  I know we got two or three guys that can crack that number.  Scoring even one point at League could make a huge difference, I've been saying that all year.

300H- 8th palce in the C.L. is a 44.14.  Cam is going to smash that number, so I need to start betting on him. :)

110H- We are a little thin here, but all teams have one area of weakness.  I am confident we can make up for that.

PV- Ryan is 6th at 12-0, but 8th is 10-6.  I think we got three guys that can get in the top 8 at C.L. there, right Jimmy?

HJ- 8th place is 5-10.  Do we have someone that can high jump 5-10?  I don't know, but I think we can get someone there in the next five weeks.  Any takers?

TJ- 8th is 40-3.  That's a big mark.  I think we got some guys that can go over that mark though.

SP- Brendon is 3rd in C.L., 8th is 42-1.  That seems like a very attainable mark for our second and third guys, I know that is what Nick throws in his sleep.

DC-Brendon is 2nd, but 8th is 118-6.  Again, do we have any sexy heavies who are gonna get in the top 8 at League?

4x100- We're ranked 2nd, and we can move up into 1st by League.  We got the thoroughbreds to do that for sure.

4x200- We're ranked 1st in C.L., and that is great.  Now, let's keep working hard to stay there.  No complacency.

4x400- 8th in C.L. is a 3:37.  If we want to achieve our goals, we need a strong 4 x 400 team.  We got the horses, now let's start racing it like it means something.

4x800m- We're ranked 2nd in C.L.  We can move up; again, it just takes total effort and commitment at pracitce.

Wow, that is a long list, but I am glad I looked at all those numbers.  It gives me a great feeling about this team.  But, right now, these numbers count for nothing.  In fact, they mean nothing even the day before League Championships.  It is all about how you actually perform on that weekend.  I am confident we will perform well.  These stats should give you hope.  We have a really good chance to do a lot of damage in May.  If we continue to work hard and continue to improve every day, I like our chances, a lot.

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Varsity Meet Distance Line-Ups (4/15 & 4/16)

We have two varsity meets this weekend, one on Friday night at All-City Stadium and one all day Saturday at Legacy Stadium.

Here are the distance line-ups for both meets, if you are on one of these lists, you will not be competing in the JV meet Friday at Highlands Ranch HS.  Those JV line-ups will be up on the blog soon.

Friday night's line-ups

Saturday's line-ups

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Hard Week on the Horizon

Great job by everyone at Mullen, and your reward for that is a super hard week of training. Be ready to be exhausted Monday, Tuesday and Wednesday. We are really starting to build for the championship season, and that begins with tearing everyone down this week.


Be rested, be hydrated, keep those grades up, this week is going to be fun!

(This is the state you should be in after practice this week!)

CHS JV Meet Distance Line-Ups

JV Meet this Friday at CHS at 3:30.

Here are the distance line-ups!

Great job out of everyone yesterday, BTW.

4 x 800:

Trembley

Long

Allen

Geerdes

Nyiro

Sjobakken

Lundell

Neilsen

400:

Trembley

Long

Allen

Geerdes

Nyiro

Sjobakken

Lundell

Neilsen

1600/800:

Vargo

Barlow

Ferguson

Smith

Lasater

Roberts

Jenkins

Rummler

Reynolds

Roosa

Campbell

Harris

Rich

Mullen Entires 2011

Whew, just finished composing the CHS entries from the giant start list Mullen sent us.  I searched for CHAP in the file, and found us in 36 events!  Wow, that might be a record for us!  I have sent the entire file to Coach Hawk to double check, but I am fairly certain we are in 36.

I'm sure you all know this already, but the Mullen Invite is a very important, high-end track meet.  It will have the best competition we have faced so far in the season (even without Castle View HS, a strong League rival), and even though there are no team scores, state qualifying marks are ready to be had if you bring your "A" game.

Anyone who is not on this list will be competing in the JV meet at CHS on Friday.  Unfortunately, not everyone we entered made it into the Mullen Invite, as the standards are quite high for open events.   However, the JV meet on Friday will have some excellent competition, and I am confident the JV participants will run very, very well.

So, start getting some sleep!  Make sure you eat lots of whole foods!  Stay super-hydrated!  This is a focus meet, one we have been training for.  I expect some great marks on Saturday, continuing our progression towards elite status by the end of the season! 

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Great Steeplechase Picture

(http://www.columbiatribune.com/photos/2011/apr/02/26704/)

In the lead is Steven Busch, CHS alum, running for Drury University at the Missouri Relays this past a couple weeks ago.  Steven ran a 9:34 to come in second.  Excellent work, Steve-O!

On the women's side, Katelyn Wojan led the Panthers with a second place in the 800, with a time of 2:19. Way to go Katelyn, must have been those slingshots you practiced with us over break!

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Weekly Training

With the halfway point of the season upon us, it is time to start really focusing on our specific events we want to do well in. In order to do that effectively with over 40 athletes, Coach Boymel and I have devised a system all athletes get the necessary speed work and endurance work they need for their events.

One day a week (usually Monday, in this week's case Wednesday), I will have ALL the 400m and up kids. They will be doing MY workout, and it will be hard. One day a week (usually Wednesday, but in this case Monday) Coach Boymel will have ALL the 400m and up kids. They will be doing HER workout, and it will be hard. The workouts will be differing lengths, stress differing systems, but both will be very difficult, both will require lots of guts, and both will make you faster runners.

I am really excited about this plan, I have been waiting for a while to implement it, and I know it is going to get us even faster for the championship season.

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Personal Bests

What a weekend for some 2011 personal bests. Between the expertly coached JV meet on Thursday, and the big time varsity meet today, I wagered over 15 individual and relay 2011 personal bests fell. That is fantastic news, considering this week was a hard week of training in our yearly cycle.

Take a close look at the sheets above, I keep track of all events from the 800 and up. Coach Boymel has all of the data for the 400 kids, and tons of 2011 P.B.'s fell there as well. Ots of times with 3/31 and 4/2 as the dates!

Looking forward to another good solid week of training, Coach Boymel is running the show Monday with "Death by Quarters" and I am in charge Wednesday with "Race Repeats on Grass". Her workout sounds a lot more gruesome than mine, but both will make you super fast for this weekend's racing.


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