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!



Monday, March 13, 2017

Looking Ahead

Weekly Recap

  • Big congrats to our boys who won the league Relay meet on Saturday!
  • Girls finished 5th overall, as well!
  • 1st place finishers include- Boys 4x200 (Richard Kepfer, Ray Robinson, Kaden Smith and Brelan Griffin) and Boys Long Jump Relay (Eiseec Wong, Ricky Orban, Josh Thompson and Matt Lacroix)
  • For any results please see our team page on co.milesplit.com
This Week
  • Fundraising Starts today- Information about all our fundraisers can be found on the fundraising page of our teamsite
  • Thursday- Home JV meet(HRHS Track)- Varsity members are expected to attend and help us run the meet. Parents can also volunteer.
  • Saturday- Thunder ridge invite at Echo Park Stadium
  • Friday- Even though we don't have school we still have practice. Practice will begin at 10am, if you're in town you are expected to be there!
Looking Ahead
  • During Spring Break we will be having practice Monday, Tuesday and Wednesday at 10 am, if you're in town you are expected to be there!
  • Varsity will be traveling down to Arizona to compete in the Chandler Rotary Invite.
  • If you are not going to be in town for Spring Break you are still expected to do workouts. Please see your individual coach for workouts and we will be posting them online as we get closer to break.

Wednesday, March 8, 2017

The Weekend in Track


Welcome to our first weekend of competition. Here are the details you need:

FRIDAY
  • JV @ Regis @ 3:30pm
    • Bus there and back
    • Directions: Either 470 East to Parker North - then turn right on S. Lewistown Way or  I25 North - Exit Arapahoe East - then left on Lewistown Way
    • Address: 6400 S Lewiston Way, Aurora, CO

SATURDAY

NEXT WEEK:

Monday, March 6, 2017

Week of March 6-11

This week's schedule
Tuesday - Spike Night- Runners Roost in Lone Tree at 5:30
Friday (March 10) - JV Meet at Regis (bus there and back) 3:30 pm - Note: this was previously scheduled for Thursday and has been changed to Friday by Regis
     Directions:  Either 470 East to Parker North - then turn right on S. Lewistown Way
                        or I -25 North - Exit Arapahoe East - then left on Lewistown Way
                        Address:  6400 S Lewiston Way, Aurora, CO
Saturday - Varsity Conference Relays - 9 AM  - Echo Park Stadium (formerly
                       known as Sports Authority Stadium)  See schedule below
                       11901 Newlin Gulch Blvd, Parker,  Athletes need to be at the stadium                      
                         90 minutes before their scheduled event

NOTE:  We need 2 parent volunteers for each session of the Long Jump - 2 at 8:45 am and 2 at approximately 11:30 am. Interested- Email john.padjen@dcsdk12.org

Note #2 - all athletes need to be prepared for the weather - heavy sweats/even sleeping bags/blankets are encouraged to be brought to the meet

NOTE #3 - if an athlete is going to miss practice, they need to email john.padjen@dcsdk12.org    Under the Subject line --- type SICK and then in the email explain the absence

Note #4- Any athletes traveling with the team to Phoenix MUST turn in their blue form by Wednesday, March 8th (by noon). Anyone traveling on their own must inform us by Monday, March 13th (by noon) in order for us to enter them in the meet.

Reminders:  
HRHS Booster Club would like all parents to join - go to this link to join

The Team Dinner this week is at the Bauer's household. Please follow this link in order to get the details and help them out with team dinner needs

Check out and order apparel on our website

Thursday, March 2, 2017

Parent Meeting Recap

We had a great turnout for our parent meeting. Thanks to all who came and participated! Here's a quick recap of what to expect and what to check off your to-do list in the next few weeks:
  • The HRHS Track Parent's Booster Club would like to invite all of our parents to join the Booster Club. The Booster Club helps support the program by providing funding, team dinners, volunteer support at meets and overall team support throughout the season.  The $75 Booster Fee helps pay for equipment (we will be adding one full row of hurdles), uniforms, bus expenses, two additional coaches and many other team needs. Click here to join the HRHS Booster Club
  • Volunteer! We need your volunteer support to make our program successful. You can help with Team Dinners, help with running our TWO home varsity meets on April 1 and May 6, and supporting our Flower Sales Delivery Day in early May. Click here to find all your options.
  • Order apparel online. Our team sweatshirts, our quarter-zips, and our big HR long-sleeve shirts are available at our Online Store. Click here to order your gear. 
  • Upcoming Meets
    • Thursday, March 9 -- JV @ Regis 3:30 pm
    • Saturday, March 11 -- Varsity @ Echo Park Stadium (formerly Sports Authority) in Parker 9:00 am
  • We ask each of our athletes to sign and turn in our student handbook agreement. Click here for a printable copy.

Wednesday, March 1, 2017

Reminder: Parent Night TONIGHT

Parents,

We just wanted to give you guys a final reminder that tonight at 6:30 in the HRHS Commons we will be having our required parent meeting. Can't wait to see you all there!

Looking ahead:

  • March 7th- Spike Night is at Runners Roost in Lone Tree- at this day we are able to get great deals on shoes and spikes
  • Thursday March 9th- JV @ Regis
  • Saturday March 11th- Continental League Varsity Relays at Echo Park Stadium

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