Tuesday, April 18, 2017

Looking Forward

April 15th Recap-
This Saturday we were at the Mountain Range Mustang Invite. As a team girls finished 6th overall
and guys finished 1st.
1st place finishes belonged to the following participants- Shantine DeMasse- Long Jump, Ray Robinson- 100m, Boys 4x200, Boys 4x400, Boys 4x800 and Corbin Frick- Pole Vault. Awesome Job Falcons!

Falcons Currently in the Top 18-
The way qualifying for state works is that at the end of the season you must finish top 18 in your event in 5A. Here are the current falcons in the top 18.

Girls-
Bryce Johansen- 400m 7th
Megan Koch- 800m 6th
Elena Opp Disc 16th
Shantine DeMasse Long Jump 12th
4x200 Relay 16th
4x400 Relay 4th
4x800 Relay 8th
SMR8 Relay 15th

Boys-
Ray Robinson 200m 11th
Kaden Lathrop 400m 15th
Kaden Lathrop 800m 4th
Drake Nugent Disc 17th
Drake Nugent Shot 13th
Jonathon Lewis High Jump 15th
4x100 Relay 8th
4x200 Relay 8th
4x400 Relay 1st
4x800 Relay 4th

This Week in Track
Thursday- Legend Track Prom Invite @ Echo Park Stadium, we can get up to six entries in events so some JV runners might be running. We will have lineups due Today or Wednesday.
Friday- No School, Practice at 8:30 OR Noon. This way we accommodate those taking mock AP exams and those going to Prom.
Saturday- We will not be competing in the GW Invite or any other meet (see your event coach for your weekend workout)

HRHS Memorial - May 6
Our volunteers have made this meet a premier early May meet in the metro area. Our volunteers get right down onto the track as white flag workers and exchange zone judges, run field events, provide lunch for coaches and volunteers, help with concessions and more. No experience necessary...just a smile, a positive attitude and a willingness to help! We need all hands on deck to make this meet great! Click here to see how you can help.


Wednesday, April 12, 2017

April 12th and Beyond!

Good morning athletes and families,

First off, our flower sales were such a success we are able to extend our sales for a few more days. You can buy Sun Patio Flowers, Shade Patio Flowers and Sun Hanging Flowers. Please get your orders in ASAP. Follow THIS LINK to order flowers

Today- Some of our 9th and 10th grades will be competing in the Frosh/Soph Meet at Echo Park Stadium. Here is the schedule for tonight

Thursday- JV Meet at Mountain Vista

Friday- Team Dinner at the Lathrop's House (6513 Dutch Creek St, Highlands Ranch). We still need people to help bring food. Please sign up on THIS LINK if you can help!

Saturday- Along with it being Coach Douglass' birthday we will be competing at the Mountain Range Invite (12500 Huron St, Westminster, CO) We will have a bus to and from the meet, be at the school at 6:50am for the bus. Here is the schedule for Saturday 

Looking ahead- The HRHS Memorial will be May 6th. Our volunteers have made this meet a premier early May meet in the metro area. Our volunteers get right down onto the track as white flag workers and exchange zone judges, run field events, provide lunch for coaches and volunteers, help with concessions and more. No experience necessary...just a smile, a positive attitude and a willingness to help! We need all hands on deck to make this meet great! Click here to see how you can help.

Big thank you to everyone who has already volunteered to help!

Thursday, April 6, 2017

Last Call For Flowers

Parents and athletes:

Tomorrow morning at 10am is the absolute last time you can order your AWESOME Mother's Day Flowers. Don't miss out on this opportunity!


To order online please click here and thanks in advance for supporting our program!

Wednesday, April 5, 2017

Flowers and Meets This Week

We have started collecting flower orders. Athletes should return order forms and payments now. Friday, April 7 is our absolute final day to collect orders. Until then, online ordering will remain available at this link.

ON MONDAY, we started the week with a varsity meet and fit it all in right before the snow started to fly. We couldn't have done it without some heroic efforts by our parents and our athletes. THANK YOU for making HR Track a WINNER when it comes to hosting a meet! (And let's all hope for blue skies and sunshine for our second HRHS meet in May!)

Congratulations to our 80+ athletes who competed at the varsity level and to the athletes who took first place in their events on Monday night:
  • Kaden Lathrop (800 meters)
  • Boys 4x800 Relay
  • Drake Nugent (Shot)
  • Elena Opp (Discus)
  • Girls Sprint Medley Relay
Race results from the HRHS Showcase can be found here

LATER THIS WEEK:
  • THURSDAY - JV MEET AT PONDEROSA HS- 3:30 PM (bus to and back) Address: 7007 Bayou Gulch Rd, Parker,
  • SATURDAY - VARSITY AT LEGEND TITAN INVITATIONAL at Echo Park Stadium (Parker) Meet begins at 8:45

Tuesday, March 28, 2017

Volunteers Needed for Saturday's Meet

Our first of two HRHS-sponsored Varsity meets is this Saturday, April 1.

If you're one of many who have already signed up to help, THANK YOU! 

If you haven't signed up yet, WE NEED YOU (about 15 of you to be exact) to make it a great meet! Click here to sign up.

No experience needed. Coaches will instruct you and help you with any questions. All you need is a smile and a willingness to create a great experience for our kids! Our areas of greatest need are:

On the Field (these are great jobs that get you right down on the field where the action is)

  • High Jump 
  • Pole Vault
  • Discus
  • Shot
On the Track:
  • Sprints Wind Gauge (this might be the best gig because you work for only a few races with breaks in between to watch other events and you're done after the 200)
  • Exchange Zones (OR...this might be the best gig because you work 3 relays for 15-30 minutes each with breaks in between to watch other events and you're done after the 4x200)

Thursday, March 23, 2017

Help Needed Soon!

Parents and athletes, we need your help in the coming weeks with these things.


Team Dinners -- March 31 + 3 more
We have four more Team Dinners scheduled this year. The next one is MARCH 31. You can help provide food or drinks. Click here to sign up for a date.

HRHS Showcase -- April 1
Our first of two HRHS-hosted varsity meets is on April 1. We need parents to help with officiating. No experience required. Coaches will instruct you and help you. All you need is a smile and a good attitude. Click here to sign up for a job you'll love. All Varsity and JV athletes are required to be at the meet the whole day.

Flower Sales -- Ordering Ends April 6
Athletes brought home order forms before Spring Break, and to make things easier you can now also order online and pay with your credit card. Click here to order online. And share this link with your friends and family!

Sunday, March 19, 2017

Spring Break Workouts/ Weekend Recap

Remind that we will be having practice Monday, Tuesday and Wednesday of this week at 10am for those still in time so please plan on joining us if you're still in town.

If you are traveling during the break the coaching staff still expects you to get your workouts in. Below you'll find the workouts for each group, please follow these so you are on pace with everyone else once school resumes.

Krauss’s Sprinters/Jumpers
Mon
9 x 40 @100% 3 minutes rest between reps
Tuesday
6 x 200 @ 85% 2 minutes rest
men- 27 to 29 seconds
women – 33 to 35seconds
Wednesday
10 x 100 pick ups 1 minute rest
Thursday
4 x150 @95% 6 minutes rest
men 18 to 20 seconds
women 23 to 25 seconds
Friday
3 x100 @100% 10 minutes rest

Do Plyos after running work out on Mon and Wed
1 minute rest between sets
3 x 10 squat jumps
3 x 5 frog jumps
4x 25 yard bounds

Padjens 200/400 Group

Monday – 4 sets of 300/200 8 min rest between sets 50 sec rest after 800
Varsity boys time on 300 -- - under 45 V time on 200s under 26
Varsity girls time on 300 – under 50 – V time on 200s under 30
Tuesday/Friday (important - get 2 days of hills in)
One day -- - form run up hill; then 7 flying 40s (build up to full speed at 15 yards – go
all out for 40 yards – 3 min rest between sets ; finish with 3 sets of A runs uphill 40
yards in length
2nd day -- - form run up hill; 8 60-80 yards at 80%; finish with 3 sets of A runs
uphill 40 yards in length (if no hills around – do stairs)
Saturday -- - all out 2 sets of 5 100s -- - 20 sec rest between each 100 – all out

Douglass' Distance Group
400/800-
Monday- 300, 200, 100 x 3 (800 pace for the 300, speed pace for the 200,100)
Tuesday- Follow Padjens Hill Workout
Wednesday- 2 sets of 5 200, equal rest, 8-10 minutes between set (slightly faster than 400 pace)
Thursday- Easy Recovery Run
Friday- 30 minute run of one minute pickup followed by three minutes jogging recovery
Saturday- Easy/Cross Train
1600/3200-
Monday- 4x400 at race pace followed by 2 sets of 200,200, 100 at speed pace
Tuesday- Long easy run
Wednesday- 10 200s at race pace
Thursday- Easy Recovery Run
Friday- 30 minute run of one minute pickup followed by three minutes jogging recovery
Saturday- Easy/Cross Train


Weekend Recap
Thursday- Awesome home JV meet that saw a lot of runners shatter their previous PRs and great work by the varsity athletes stepping up and helping after they got their workouts in.
Saturday- Varsity was at the Thunderridge Invite. Full results can be found here
1st place by HRHS Track Athletes included- Kaden Lathrop (400m), Boys 4x800 (Kaden Lathrop, Jake Weidemann, Andrew Wisniewski and Josh Lord) and Drake Nugent (shot put)
Overall Girls finished 8th and Boys finished 2nd, great effort all the way around!



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