Before you head over to the high school to get on the bus at noon, watch some awesome pre-meet TV. Live coverage of the Boston Marathon is on Universal Sports (Ch. 250 on Comcast) starting at 7:30 in the morning! The last couple of years have been great finishes and we got some American studs in it this year!
See you tomorrow, hope you got in some slingshots today! Also, there is no practice tomorrow for JV athletes. I would suggest getting in a nice long overdistance run, at least a hour. Get that aerobic capacity up!
SEP
Sunday, April 19, 2009
Friday, April 17, 2009
Nike/Littleton Moved to Monday
The Nike/Littleton Invite has been moved to Monday afternoon at Legacy Stadium, Cherokee Trail HS. The school and the stadium are located at the corner of E. Arapahoe Rd & E. Smoky Hill Rd. (It is where League Championships got snowed out last year.)
We are going to meet at CHS at noon to get on the bus to head out there. Showing up at 12:01 is late. The school will be open beforehand, if you need to get anything out of your lockers. Below is the schedule of events.
Since the meet has been moved to Monday, we are going to run the fastest kids in all of the events. Nothing has changed on the sprinter side, or the field event side, but we did have some modifications on the distance side. Below are the new line-ups, along with tentative race start times. The distance medley has been canceled, as well as all of the preliminary events. All events will be run as finals. Unfortunately, that squeezes some kids out of some events, but there is nothing that can be done about it. If you see your name on this sheet and you cannot make the meet, you need to email me at my gmail account as soon as possible!
Nope, that is not a type-o, the boys 4 x 400 goes off at 11:05 EST (Eastern Standard Time), 9:05 MST (Mountain Standard Time), and 5:05 HST (Hawai'i Standard Time). That will be AWESOME!
For practice for the next three days, it is imperative that no matter what the weather is, you get out and run. Today, Friday, you need to do some easy jogging (20-30) minutes or so, and then relax. Saturday, before all this prom nonsense gears up, you need to get another easy run in, but also do some longer bursts of speed. A 40-50 minute fartlek with about ten sprints between 45 and 75 seconds would be perfect. Sunday is an easier day, probably a twenty minute run, and some accelerations. If you can run these accelerations on a slight downhill, to increase leg turnover, that would be perfect.
In addition to all of these workouts, you also need to keep taking good care of your body by stretching, icing, eating well, drinking lots of fluids, mentally preparing yourself, and everything else that we do to get ready for racing. It is supposed to be a gorgeous day weather wise, Monday is traditionally a speed day for us, and we have raced fantastically on Mondays in the past. Do not go into this meet thinking it does not matter or it has no importance. It has LOTS of importance. We only have two more weeks after this meet to get our times down and get qualified for State. This meet should be looked at as a gift. We will have great weather, a fast track, awesome competition, and no distractions to deal with. So let's go out there and really try to lay down some fast times and show the State that we are one of the elite teams in Colorado!
SEP
Thursday, April 16, 2009
Prom & Nike/Littleton Invite
I thought yesterday we had a great meeting with everyone figuring out the line-ups for this weekend. Coach Hawk and I are very pleased that we are fielding such a competitive team even with Prom looming on Saturday night.
About Prom. There are rumors (and they are just that, rumors) that CHS Prom might be changed or delayed like TRHS prom was a couple weeks ago due to bad weather. If that is the case, and the meet is moved to Monday (or even if the meet stays on Saturday), then all the line-ups we did yesterday are thrown out the window. This is why. We have three more weeks left of racing. It is my duty to get the fastest kids as many races as they can possibly get. This is made more difficult with only two entries per event, but if the situation arises where all of the prom kids are suddenly "free" for those races, then we will race the fastest kids in the most events. I do not know what changes would occur, but they will be made last minute, and some kids might be shut out of some events. For that , I apologize, but it needs to be that way at this stage in the season.
With this short amount of time left in the season, I need to race my fastest kids who want to work hard and dedicate themselves to track seven days a week. Being fast is great, but not being dedicated is a major strike against you. In other words, I want to put out there the fastest kids who want to race, plain and simple. If you are one of those kids, then I will do whatever I can to take care of you. If you are not, then you need to get faster or become more dedicated. I don't mean to sound harsh, but we race for the name on the front of the shirt, not the one on the back.
Today, easy run, maybe some hand-off work inside if the weather is inclement, and then pasta dinner!
SEP
Monday, April 13, 2009
Last Years Nike/Littleton Results
Was looking through the old results, this is what we did last year at Nike/Littleton.
(I remember it was a nice clear day, one of the few that we had all year.)
(I remember it was a nice clear day, one of the few that we had all year.)
Josh - 10:34 3200 m, 3:40 1200 in Dst. Med.
Kelli - 2:25 4 x 800, 2:28 800 m
Melanie - 2:31 4 x 800, 2:35 800 in Dst. Med.
Katelyn 2:24 4 x 800, 65.5 400 m, 64.0 4 x 400
Karlie - 61.85 400 in Spt. Med., 62.00 4 x 400
Patches - 56.77 400 in Spt. Med., 56.1 400 in Dst. Med.
Caroline - 5:39 1600 m, 4:11 1200 in Dst. Med.
Alex - 4:44 1600 m, 54.0 4 x 400, 10:12 3200 m
Cabbage - 2:04 4 x 800, 2:08 800 m
Derek - 4:41 1600 m, 2:05 800 m
Tyler - 54.0 4 x 400, 25.12 200 in Spt. Med.
Brendan - 5:10 1600 in Dst. Med., 2:11 4 x 800
I think we are light years faster this year compared to this point last year. I am excited to really see how we do against some great competition. Remember, do not use these times for anything other than to motivate you to run fast. We have trained very hard, we are ready to really run fast now! Only 31 days until State Meet!
SEP
Kelli - 2:25 4 x 800, 2:28 800 m
Melanie - 2:31 4 x 800, 2:35 800 in Dst. Med.
Katelyn 2:24 4 x 800, 65.5 400 m, 64.0 4 x 400
Karlie - 61.85 400 in Spt. Med., 62.00 4 x 400
Patches - 56.77 400 in Spt. Med., 56.1 400 in Dst. Med.
Caroline - 5:39 1600 m, 4:11 1200 in Dst. Med.
Alex - 4:44 1600 m, 54.0 4 x 400, 10:12 3200 m
Cabbage - 2:04 4 x 800, 2:08 800 m
Derek - 4:41 1600 m, 2:05 800 m
Tyler - 54.0 4 x 400, 25.12 200 in Spt. Med.
Brendan - 5:10 1600 in Dst. Med., 2:11 4 x 800
I think we are light years faster this year compared to this point last year. I am excited to really see how we do against some great competition. Remember, do not use these times for anything other than to motivate you to run fast. We have trained very hard, we are ready to really run fast now! Only 31 days until State Meet!
SEP
Sunday, April 12, 2009
Windy Weekend
I woke up this morning so sore from trying to keep my balance in the wind yesterday. Am I getting old, or was the wind really that bad? Either way, I give everyone who raced yesterday major props for doing as well as they did. I throw times out the window on those types of days, and only look at things likle how you warmed up, whether you used your brain during the race, and how mentlaly tough you were. And in all of those categories, I thought we did fantastic.
We are going to have a tough week of practice this week, to get ready for Nike/Littleton, but to also gt ready for League & State Champs, which are coming up sooner than you think. The coaches will be asking everyone, since this weekend is Prom weekend, when you would have to leave the meet to take care of Prom activities. The schedule is posted below, to help you get a sense of how the day will unfold. However, as coaches, we are not required to alter the team goals in order to get an athlete into any particular race. We are going into this weekend's meet to win it, and we are going to try and set up our runners to achieve that goal. So, tomorrow, we will talk to everyone at practice to try and get a sense of their schedule. Then all of the coaches will get together and try and figure out the best line-ups possible.
So, I hope you ate a lot of ham today, watched some golf, and got some R & R in. This week is going to be tough, but it will be worth it!
We are going to have a tough week of practice this week, to get ready for Nike/Littleton, but to also gt ready for League & State Champs, which are coming up sooner than you think. The coaches will be asking everyone, since this weekend is Prom weekend, when you would have to leave the meet to take care of Prom activities. The schedule is posted below, to help you get a sense of how the day will unfold. However, as coaches, we are not required to alter the team goals in order to get an athlete into any particular race. We are going into this weekend's meet to win it, and we are going to try and set up our runners to achieve that goal. So, tomorrow, we will talk to everyone at practice to try and get a sense of their schedule. Then all of the coaches will get together and try and figure out the best line-ups possible.
So, I hope you ate a lot of ham today, watched some golf, and got some R & R in. This week is going to be tough, but it will be worth it!
Nike/Littleton Schedule
Wednesday, April 8, 2009
Monday, April 6, 2009
Sunday, April 5, 2009
Update
So, if you are not going to the meet tomorrow, but you still want to practice, I suggest the following: 10-15 min warm-up, then do "Carpenter's Perfect Run." then do 10-15 min cool-down with really good stretching.
A "C.P.R." is 20 minutes of running. You can run on the track, in the park, through the neighborhoods' doesn't matter. You set your watch to beep every minute, and you run really hard for one minute, then recovery run for the next minute. Repeat this cycle ten times. It is pretty hard, but it is a great, efficient, compact work-out.
So, the Mullen entries are in, we are just now waiting to see if we get accepted. Once that process is done, we will try and figure out what the best line-ups are for the Regis meet.
Just venting now, but it makes me angry that all of these meets are restricting entries to only two runners per event. The reason they limit the number of kids to 2, instead of three, is that they want to get lots of teams there, at 200 bucks a team. The more teams, the more money. But, if they get too many teams, then the meet takes forever. So, to maximize the number of teams (money), but keep the meet at a manageable size they limit your runners to two. Even though we are restricted to two runners, for lettering purposes, if you would have been the third runner, you will still get credit for lettering. But, what bothers me the most is that I know we have runners who are good enough to be the number one runner on lots of other teams, but they are the number three runner at CHS. Grrrrrr....
At League Championships, though, we still go with three runners, so we still need to get a good strong top three in each event for us to achieve our goals. And League Championships and State Meet is why we gotta keep working hard and keep plugging along through all of this upheaval we have been facing.
SEP
A "C.P.R." is 20 minutes of running. You can run on the track, in the park, through the neighborhoods' doesn't matter. You set your watch to beep every minute, and you run really hard for one minute, then recovery run for the next minute. Repeat this cycle ten times. It is pretty hard, but it is a great, efficient, compact work-out.
So, the Mullen entries are in, we are just now waiting to see if we get accepted. Once that process is done, we will try and figure out what the best line-ups are for the Regis meet.
Just venting now, but it makes me angry that all of these meets are restricting entries to only two runners per event. The reason they limit the number of kids to 2, instead of three, is that they want to get lots of teams there, at 200 bucks a team. The more teams, the more money. But, if they get too many teams, then the meet takes forever. So, to maximize the number of teams (money), but keep the meet at a manageable size they limit your runners to two. Even though we are restricted to two runners, for lettering purposes, if you would have been the third runner, you will still get credit for lettering. But, what bothers me the most is that I know we have runners who are good enough to be the number one runner on lots of other teams, but they are the number three runner at CHS. Grrrrrr....
At League Championships, though, we still go with three runners, so we still need to get a good strong top three in each event for us to achieve our goals. And League Championships and State Meet is why we gotta keep working hard and keep plugging along through all of this upheaval we have been facing.
SEP
Saturday, April 4, 2009
Monday Plan
So, on this icy Saturday morning, we start to think about our first meet in two weeks or so, this Monday at Gary Berry Stadium in Co. Springs. I know this has been a rough couple of weeks weather-wise, but we really need to keep our focus and keep our spirits up. We have the most important meets of the year coming up, and we can't let our determination and drive wane.
The girls line-up has not changed at all. I know that due to the new date there are some kids who thought they could not be there who now can, but I do not think it is fair to the kids who were planning on running to suddenly pull them from the meet.
The boys line-up has changed somewhat, due to some kids not being able to attend the Monday afternoon meet for circumstances out of their control. I believe we have taken care of all of those changes, and we are ready to go there.
Please, take care of any academic work you might be missing since the bus is leaving at 11:30. Also, bring lots of food and drink, we are going to be at the meet for a loooooooong time. :)
There will be no practice on Monday, due to the fact that all the coaches will be gone to the meet.
If anyone has any questions, please email me, and I will try to answer them as soon as possible.
SEP
P.S. 40 days until State Meet!
Thursday, April 2, 2009
Alternate Plans
Ugh, the weather report looks horrible for this weekend:
Colorado Springs Saturday Forecast
A winter storm watch has been issued starting for Friday night into Saturday afternoon. That, coupled with the trend of meet directors deciding to cancel a major meet when the wind blows the wrong way, is making me think that we need to come up with some contingency plans to keep our fitness levels trending upwards. Remember, we are not trying to be at our best this weekend, we are trying to be our best in the beginning of May. We need to keep that goal in our sights, and try to let nothing distract us from that.
I hope I will know by Friday at 3:00 if the meet is canceled. If it is, we will have practice as normal on Friday, but the practice will be a harder session of sprinting and strength work. Not just slingshots, but a combination of some long sprints, some short sprints, and some explosive strength. Even if the meet is not offically canceled byt he beginning of pracitce, I might gamble anyways and run you through that harder workout. Why? Remember, we are not trying to be at our best this weekend, we are trying to be our best in the beginning of May. We need to keep that goal in our sights, and try to let nothing distract us from that. (Sound familiar?)
So if the meet is cancled, on Saturday, we will meet at the CHS track, at 11:00, for a session of some gold level running. I don't care what the weather is, we will meet on Saturday to run. The workout might be kilos, might be double-kilos, might be 500's, I'm not sure yet. Of course, Sunday will be a normal recovery run day on your own.
If we have to go with this plan, then on Monday we will be traveling down to the Springs for the track meet. I think we will leave around 10:30 or so, and try to get in some good racing down there. Having a Monday meet actually works in our schedule, as Monday is a speed day for us normally. Please start thinking now about how you can deal with your academic work if we do leave school early Monday!
Hopefully, we go to the meet Saturday as planned, and none of this comes to fruition. But, prepare for the worst, hope for the best, as they say.
SEP
Colorado Springs Saturday Forecast
A winter storm watch has been issued starting for Friday night into Saturday afternoon. That, coupled with the trend of meet directors deciding to cancel a major meet when the wind blows the wrong way, is making me think that we need to come up with some contingency plans to keep our fitness levels trending upwards. Remember, we are not trying to be at our best this weekend, we are trying to be our best in the beginning of May. We need to keep that goal in our sights, and try to let nothing distract us from that.
I hope I will know by Friday at 3:00 if the meet is canceled. If it is, we will have practice as normal on Friday, but the practice will be a harder session of sprinting and strength work. Not just slingshots, but a combination of some long sprints, some short sprints, and some explosive strength. Even if the meet is not offically canceled byt he beginning of pracitce, I might gamble anyways and run you through that harder workout. Why? Remember, we are not trying to be at our best this weekend, we are trying to be our best in the beginning of May. We need to keep that goal in our sights, and try to let nothing distract us from that. (Sound familiar?)
So if the meet is cancled, on Saturday, we will meet at the CHS track, at 11:00, for a session of some gold level running. I don't care what the weather is, we will meet on Saturday to run. The workout might be kilos, might be double-kilos, might be 500's, I'm not sure yet. Of course, Sunday will be a normal recovery run day on your own.
If we have to go with this plan, then on Monday we will be traveling down to the Springs for the track meet. I think we will leave around 10:30 or so, and try to get in some good racing down there. Having a Monday meet actually works in our schedule, as Monday is a speed day for us normally. Please start thinking now about how you can deal with your academic work if we do leave school early Monday!
Hopefully, we go to the meet Saturday as planned, and none of this comes to fruition. But, prepare for the worst, hope for the best, as they say.
SEP
Monday, March 30, 2009
JV Line-Ups for Douglas County Tri-Meet (Updated Again!)
This week, the JV meet is on Wednesday, April 1st. Since we only have two entries in open events in this week's varsity meet, we will have more than the usual numbers for the JV meet.
On the distance side, I have thought about it, and this is what I want you all to run in on Wednesday. A lot of us need to race, to get that meet experience.
1600 G: Neilsen, Janey
1600 B: Doubet, Barenberg, Richards, Hecker, Bills, Bull, Kade, Nate, Brenden
400 G: Mallory, Edgington, Yeager
400 B: Oaks, Heitmeyer
800 G: Kendall, Neilsen, Bri, Janey
800 B: Hecker, Barenberg, Doubet, Richards, Heitmeyer, Bills, Oaks, Bull, Kade, Nate, Brenden
3200 G: None
3200 B: None
No relays, I need to get accurate times on you, both for your training levels as well to see how you compare to the varsity kids! The only way to get that is through open events. I will be there as the coach, along with Coach Hawk, so you will be all set to run some super fast times! There are a couple of kids coming along who are also running varsity on Saturday. That is OK, we are working on building race experience, especially since we missed the meet last weekend. Now, let's just hope the weather holds out for us!
SEP
P.S. Bus leaves at 2:15, dismissal at 2:00! Don't forget your uniform and your spikes!
On the distance side, I have thought about it, and this is what I want you all to run in on Wednesday. A lot of us need to race, to get that meet experience.
1600 G: Neilsen, Janey
1600 B: Doubet, Barenberg, Richards, Hecker, Bills, Bull, Kade, Nate, Brenden
400 G: Mallory, Edgington, Yeager
400 B: Oaks, Heitmeyer
800 G: Kendall, Neilsen, Bri, Janey
800 B: Hecker, Barenberg, Doubet, Richards, Heitmeyer, Bills, Oaks, Bull, Kade, Nate, Brenden
3200 G: None
3200 B: None
No relays, I need to get accurate times on you, both for your training levels as well to see how you compare to the varsity kids! The only way to get that is through open events. I will be there as the coach, along with Coach Hawk, so you will be all set to run some super fast times! There are a couple of kids coming along who are also running varsity on Saturday. That is OK, we are working on building race experience, especially since we missed the meet last weekend. Now, let's just hope the weather holds out for us!
SEP
P.S. Bus leaves at 2:15, dismissal at 2:00! Don't forget your uniform and your spikes!
Distance Line-Ups for Wasson Invite (Updated)
Here are the distance line-ups for the Wasson Invite, to be held this Saturday in Colorado Springs. Cross your fingers for some good weather!
4 x 800 G: Waite/Hanrahan/Bergen/Wojan
4 x 800 B: Eidt, D/Purdue/Eidt, T/Balsiger
4 x 200 G: Schmidt/Yeager/Bergen/Grimm
4 x 200 B: Clark/VanHorn/Whipple/Petty
1600 G: Wojan, Nelson
1600 B: Balsiger, Edit, D
400 G: Yeager, Hartman
400 B: Cottingham, Brost
800 G: Hanrahan, Bergen
800 B: Burt, Eidt, T
3200 G: Nelson, Heard
3200 B: Cottingham, Lake
4 x 400 G: Yeager/Larsen/Wojan/Hanrahan
4 x 400 B: Brost/Burt/Balsiger/Eidt, D
This week, for the JV race in Castle Rock, I am going to assign some events for kids to do. Those listings will be posted later today.
SEP
4 x 800 G: Waite/Hanrahan/Bergen/Wojan
4 x 800 B: Eidt, D/Purdue/Eidt, T/Balsiger
4 x 200 G: Schmidt/Yeager/Bergen/Grimm
4 x 200 B: Clark/VanHorn/Whipple/Petty
1600 G: Wojan, Nelson
1600 B: Balsiger, Edit, D
400 G: Yeager, Hartman
400 B: Cottingham, Brost
800 G: Hanrahan, Bergen
800 B: Burt, Eidt, T
3200 G: Nelson, Heard
3200 B: Cottingham, Lake
4 x 400 G: Yeager/Larsen/Wojan/Hanrahan
4 x 400 B: Brost/Burt/Balsiger/Eidt, D
This week, for the JV race in Castle Rock, I am going to assign some events for kids to do. Those listings will be posted later today.
SEP
Wide Awake
It's about three in the morning, and I am wide awake. I am writing this little post on Beth's iTouch, which is pretty amazing. Almost as amazing as Tiger's putt on the 18th hole to win the tournament. It was so dark there, the TV does not really show it. And then, 5 seconds later, UNH loses with 16 seconds left in the game! :( Talk about the thrill of victory and the agony of defeat!
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