Awards Night

The cross country awards night will be held on Nov. 19th starting at 5:30 in the North Campus Commons.

Classic Eight Conference - October 17th, 2009

Classic Eight Conference
Cross Country Championships
October 17th, 2009
Nagawaukee Park—651 State Road 83, Hartland WI
　
　
RACE TIMES:
Freshmen Girls 9:00am
Freshmen Boys 9:30am
JV Girls 10:00am
JV Boys 10:30am
Varsity Girls 11:00am
Varsity Boys 11:30am
　
ENTRY INFORMATION:
Wisconsin Runner will process all race entries. Rosters may be faxed to WR at 262-633-1629 or emailed to wisrun@execpc.com. Alphabetized, typed rosters are to include athletes first and last names, and year in school. It is not necessary to specify what race they are competing in. Please submit separate rosters for boys and girls teams. WR would prefer if teams used the downloadable excel xc roster form on the Wisconsin Runner homepage (www.wisconsinrunner.com). Please delete athletes from your roster who are no longer on your team or are not running this meet. Entries are to be received by 7:00pm on Friday, October 9th. WR will assess a $15.00 late fee for each boys and girls team that do not submit their rosters by the deadline.
WR will make and race day corrections/additions on entries. WR will time and process all results and supervise results copying. WR will fax results to all appropriate media and rating services. Results will also be posted to: www.wisconsinrunner.com the evening of the meet.
WR will provide sequential race numbers (#1 through ?), pins, and latex labels for tags.
Varsity is allowed up to 8 runners, JV is unlimited entries.
PARKING:
Nagawaukee Park is a Waukesha County park so there is a fee to enter and park:
Buses—$18,
Cars—$3
FACILITIES:
There are two outdoor restrooms at the park, and there will also be portable bathrooms available for use. Please remember to set up your tents away from the course route, and make sure your team cleans up their camp area at the end of the meet.
CONCESSIONS and T-SHIRTS:
Concessions will be available before and throughout the meet.
Long sleeve t-shirts will be sold for $15.BOX ASSIGNMENTS (randomly chosen):
1. Waukesha South
2. Kettle Moraine
3. Waukesha North
4. Mukwonago
5. Arrowhead
6. Pius
7. Waukesha West
8. Catholic Memorial
　
　
　
　
　

J.I. CASE EAGLE CC INVITATIONAL MEET
Date/Site: Saturday, October 3, 2009, at University of Wisconsin Parkside

Course: UW – Parkside 4000 meter and 5000 meter grass and trail course.

Schools: Arrowhead, Brookfield Central, Cath. Memorial, Franklin, Hamilton (Sussex), Homestead, Maine West, Marquette Univ., Milw. King, Muskego, New Berlin Eisenhower, Pewaukee, Horlick, Wauk. West

Format: 10:00 am JV Girls
10:40 am Varsity Girls
11:15 am Varsity Boys
11:45 am JV Boys

Awards: Medals will be awarded to the top 50 finishers in both races. A team trophy will be awarded for the top two teams in both Varsity races. Medals for the top 10 in JV races.

On the Varsity level the team can consist of ten (10) runners, only 5 score. The JV races will score five (5) and you can run unlimited numbers.

Parking: Parking is available in the parking lots Northeast of the course at UW-Parkside. If you park elsewhere, you do so at your own risk.

Results: Available on-line at: www.wisconsinrunner.com
T-Shirts: $9.00 short sleeve and $13.00 long sleeve.
　

PASTA PARTY

Time: After CC Practice
Date: Friday, Oct. 2nd
GET TO KNOW YOUR TEAMMATES BY
ATTENDING THE GIRLS
CC TEAM PASTA PARTY!

Hosted by: CC Team Parents
Place: Church of the
Resurrection on KE south of
Hwyl6 (W287 N3700 North
Shore Dr., wftn of Delsfield)

Parent Contacts:
Kelly Slater 262.893.0308
LisaJett 262.361.4643
Lynn Wesolowski 262.367.5848
Jennifer McCullough 262.966.0708

Midwest Cross Country Invite (9/26)

Directions: I-90 to Janesville; Exit E. Racine St. (exit 174A); turn left on Palmer Dr. (1st stop light); the start/finish area is located at the intersection of Palmer Dr. and Sharon Rd.

Frosh/Soph = 7 runners
Varsity = 7 runners
JV = unlimited entries

Girls = 4000 meters

Time schedule:
Frosh/Soph Girls 9:15
Boys 9:50
Varsity Girls 10:25
Boys 11:00
JV Girls 11:35
Boys 12:10
Middle School* (one race) 12:40
Awards ceremony 12:55
(finish area)

　
6. Awards will be presented at the conclusion of the middle school race as follows:
JV Medals 1st – 20th
Frosh/Soph Two team trophies, medals 1st – 20th
Varsity 3 team trophies, individual trophies for team champions, trophy for individual champions, medals 2nd – 30th

7. PLEASE ADVISE YOUR ATHLETES AND FANS TO STAY OFF ALL GREENS AND TEE BOXES. ADDITIONALLY, ALL OF US NEED TO REMAIN OUT OF ROTARY GARDENS, WEST OF THE START AREA. We must maintain a positive relationship with the golf course to continue the Midwest Invitational. Thanks!

8. Lane assignments (drawn randomly):
1. Janesville Craig
2. Dodgeville / Mineral Point
3. Janesville Parker
4. Beloit Memorial
5. Clinton
6. Madison Memorial
7. Oregon
8. Waukesha Catholic Memorial
9. Platteville
10. Dubuque Senior (IA)
11. Racine Park
12. Houston MacArthur (TX)
13. Mukwonago
14. Neenah
15. Elkhorn
16. Stoughton
17. Whitnall
18. Rockford Guilford (IL)
19. Hartland Arrowhead
20. Madison LaFollette
21. Lake Park (IL)
22. Mount Horeb / Barneveld
23. DeForest
24. Milton
25. LaCrosse Logan
26. Middleton
27. Marquette
28. Verona
29. Fort Atkinson
30. Whitewater
31. Sun Prairie
32. Delavan-Darien
33. Albany
34. Mequon Homestead
35. Monroe
　
　
　

ARROWHEAD FRESHMAN MEET

GIRLS RACE STARTS AT 5:00PM
PLEASE BE OUT BY THE STARTING LINE AT NO LATER THEN 3:30 DRESSED AND READY TO RUN.
THIS WILL BE A SMALL MEET, A PERFECT TIME TO WORK ON RACING.

9-14 to 9-20 cc information

Wednesday - Bowling with the champs
When: Wednesday, Sept 16
Where: Hartland Bowling
Tme: 4:15 to 5:30
Cost: $6.00 per person for shoes and 2 games

Thursday - freshman meet
When: Thursday, Sept. 17th
Where AHS
Time: 4:30-5:30
We need all athletes not running in the race to help

Saturday Run
When: Saturday, Sept. 19
Where: bugline
Time: 8:00am-9:30am

Lake Front Marathon Info
When: Sunday, October 4th
Where: We will meet AHS and carpool to Milwaukee
Time: Plan on 8:00am - 1:00pm
More information when we get closer to the race

Arrowhead Invite

4:15 Boys Freshman 4,000 M. Run
4:40 Girls JV 4,000 M. Run
5:10 Boys JV 5,000 M. Run
5:40 Girls Varsity 4,000 M. Run
6:10 Boys Varsity 5,000 M. Run

2. Participating schools are: Arrowhead, Cedarburg, DSHA (girls), Fort Atkinson, Germantown (boys), Homestead, Milwaukee King, Nicolet, Oconomowoc, Shorewood, University Lake School, Watertown, Waukesha North (girls), Waukesha South (girls), Waukesha West, West Bend West, Whitefish Bay

West Allis Hale Leighton Betz Cross Country Invitational

West Allis Hale Leighton Betz Cross Country Invitational
Date: Friday September 4, 2009
Place: Greenfield Park Enter the Park off of Lincoln Ave.
(Please have buses park on Lincoln Ave. between 117th St. and 124th St.)

Time: 4:30 JV Girls (4000)
5:00 JV Boys (5000)
5:30 Varsity Girls (4000)
6:00 Varsity Boys (5000)

Awards: JV Girls and Boys: Medal 1st place Ribbons 2-50.
Varsity Girls and Boys: Medals 1-25.
Varsity Girls and Boys: Team medals 1-3.
Varsity Girls and Boys: Team picture plaque 1st and 2nd.

Course: The course is still mostly grass with some asphalt. Spikes recommended.
Lined with some flags and inspectors.

Teams: Appelton East, Arrowhead, Wauwatosa East, Green Bay East, Nicolet, Muskego (boys) Brookfield East, Sussex Hamilton, Menomonee Falls, Westosha Central, Pewaukee, West Allis Hale, DSHA, New Berlin West, Milw. Tech.-Hamilton, Slinger, Cedarburg, Kettle Moraine Lutheran


Extras: Please advise your runners that concessions will be available so they can
bring along some spare change. Meet T-Shirts for sale $10. 6o
No dogs allowed in Greenfield Park.

RACE RESULTS

FIND THE ARROWHEAD QUAD (PT TIMING INVITE) RESULTS HERE:
http://pttiming.com/page/show/65867-race-results

Bugline Directions

Saturday 8/29/09 @ 8:00AM - 9:15/9:30AM

Start out going north on North Ave/Hwy E toward Swallow School
Turn right on Hwy K at Swallow School.
Go east 1.77 miles.(The first left after the water tower).
Turn left on Hwy KE/Winkleman Rd for a total of 2.14 miles.
This will turn into Main St in the Village of Merton.
You will go 200 meters past the Mill Pond Dam.
The Bugline. is on the right by the church/coffee shop.
Make sure to park in the gravel parking lot.

Travel Release Forms

Click for travel release forms

http://www.arrowheadschools.org/activities/forms.cfm

Remember the athletic director needs to sign the form before it is handed in to the coach. The athletic director can be found in the activities office at north campus.

Wednesday 8/26 - pool workout

Wednesday, Aug. 26th 8:00am - 10:00am *regular practice time
Just a reminder that we will be in the pool on Wednesday, Aug. 26th for part of practice.
Please be ready to run at 8:00AM and bring everything you need for the pool with you.

Let me know if you have any questions.Coach Kaczor

CC Information

Saturday the team will be going to Pike Lake for a training run and picnic. We will leave Arrowhead at 8:00 and return around 12:00 (depending on the weather). The runners always look forward to this as we get in some good training and have an opportunity to play some games as well. We are asking the JUNIORS AND SENIOR to bring a dish (fruit or veggies) to pass. Please send a serving spoon with the dish. We will be getting bagels and drinks for everyone.

Tuesday, August 25th there will be a parents meeting for girls cross country. We will be reviewing our philosophy and coaching practices with you. Handout for ordering spirit wear (team and parents) will be given out then if you haven’t received one. This meeting will take place in the junior study hall at 6:00PM. The meeting should last about an hour.

Other notes:

Friday we will hand out uniforms for team pictures on Monday August 24th @ 8:30AM at the track. Uniforms should be worn to practice. The runners should change into a practice shirt to do the workout.

Our first meet is Friday, August 28th at Arrowhead. Information (race times) will be handed out next week and is now posted below.

Coach Kaczor, Coach Brauer, Coach Dai and Coach Wesley

Arrowhead Invite Aug. 28 (PT Timing Invitational Meet)

PT Timing Invitational Aug. 28
Schools: Arrowhead, Pewaukee, Brookfield East, Pius

4:00 Rookie Girls Race 3200m
4:10 Rookie Boys Race 3200m
4:30 JV Girls 4000m
4:55 JV Boys 5000m
5:25 Varsity Girls 4000m
5:50 Varsity Boys 5000m

PT Timing will be scoring this meet so results will be posted on pttiming.com

It will be easiest to park in the lot north of the north campus building a this will be the closest parking to the start finish lines.

All girls should stay to the end of the varsity race.
All girls should arrive (to the soccer practice area) by 3:00.

PRACTICE SCHEDULE

PRACTICE SCHEDULE (SUMMER/1ST WEEK OF SCHOOL)

WEEK 1
MONDAY AUG. 17TH - 8:00AM - 10:00AM @ AHS TRACK
TUESDAY AUG. 18TH - 8:00AM - 10:00AM @ AHS TRACK
WEDNESDAY AUG. 19TH - 8:00AM - 10:00AM @ AHS TRACK
THURSDAY AUG. 20TH - 8:00AM - 10:00AM @ AHS TRACK
FRIDAY AUG. 21ST - 8:00AM - 10:00AM @ AHS TRACK
SATURDAY AUG. 22ND - 8:00AM - 11:30AM @ AHS TRACK WILL TRAVEL TO PIKE LAKE FOR RUN AND RETURN TO AHS TRACK

WEEK 2
MONDAY AUG. 24TH - 8:00AM - 10:00AM @ AHS TRACK
TUESDAY AUG. 25TH - 8:00AM - 10:00AM @ AHS TRACK
*PARENTS MEETING 6:00PM - NC JR STUDY HALL ROOM
WEDNESDAY AUG. 26TH - 8:00AM - 10:00AM @ AHS TRACK
THURSDAY AUG. 27TH - 8:00AM - 10:00AM @ AHS TRACK
FRIDAY AUG. 28TH - ARROWHEAD INVITE @ 4:00PM
*ATHLETES SHOULD BE AT AHS @ 2:45PM - RACE @ 4:00PM
SATURDAY AUG. 29TH - - 8:00AM - 10:00AM @ BUG LINE
Start out going north on North Ave/Hwy E toward Swallow SchoolTurn right on Hwy K at Swallow School. Go east 1.77 miles.(The first left after the water tower).Turn left on Hwy KE/Winkleman Rd for a total of 2.14 miles. This will turn into Main St in the Village of Merton. You will go 200 meters past the Mill Pond Dam. The Bugline. is on the right by the church/coffee shop. Make sure to park in the gravel parking lot.
　
WEEK 3
**MONDAY AUG. 31ST - 3:00PM - 5:00PM @ AHS TRACK
TUESDAY SEPT. 1ST - 3:00PM - 5:00PM @ AHS TRACK
WEDNESDAY SEPT. 2ND - 3:00PM - 5:00PM @ AHS TRACK
*SEPT. 2ND HOMESTEAD FROSH INVITE @ 4:00
THURSDAY SEPT. 3RD - 3:00PM - 5:00PM @ AHS TRACK
*FRIDAY SEPT. 4TH HALE INVITE @ GREENFIELD PARK 4:30PM (2:00 BUS)
SATURDAY SEPT. 5TH - 8:00AM - 10:00AM @ BUG LINE

WEEK 4
***MONDAY SEPT. 7TH (LABOR DAY) 6:00PM - 8:00PM @ AHS
-THIS PRACTICE IS OPTIONAL BUT ENCOURAGED

CC Open Run

We are in the final two weeks before the cross country season officially starts. Below is the remaining open runs schedule. Make sure you start running this week. You'll make the first week of practice so much easier if you do. New runners should set a goal of 10-20 miles and returning runners should aim for 15-30 miles for each of the next two weeks.

ON TUESDAY, AUGUST 4TH ONE OF OUR CAPTAINS Andie WILL HOST PEOPLE OVER TO HER HOUSE AFTER THE RUN. WE WILL HAVE RIDES AVAILABLE TO Andie HOUSE FOR THOSE THAT NEED THEM AND PARENTS CAN PICK THERE DAUGHTERS UP FROM Andie HOUSE AFTER THE EVENT. THE Andie OUTING IS SCHEDULED TO BEGIN AROUND 7:30 AND WILL LAST ABOUT AN HOUR. ATHLETES MAY WANT TO CALL FOR RIDES WHEN THEY ARE READY TO BE PICKED UP. -see email

OPEN RUN SCHEDULE
Monday, August 3 @ 6:00PM - Nashota Park and Ride
Tuesday, August 4 @ 6:00PM - ARROWHEAD HIGH SCHOOL TRACK
Thursday, August 6 @ 6:00PM - Nashota Park and Ride
Monday, August 10 @ 6:00PM - Nashota Park and Ride
Tuesday, August 11 @ 6:00PM - ARROWHEAD HIGH SCHOOL TRACK
Thursday, August 13 @ 6:00PM - Nashota Park and Ride

First day of practice is August 17th @ 8:00AM - Arrowhead HS (on the TRACK)
**Athletes should make arrangements now to get off of work from 8:00AM - 10:00AM
**You should wear your running attire to practice
What you should have for practice:
Running shoes
Running shorts
T-shirt
Water bottle
Watch (great to have - any watch will do)
Running socks are nice and can help prevent blistershttp://www.runnersworld.com/article/0,7120,s6-240-320--12456-2-1-2,00.html

Questions please feel free to contact me.
Coach Kaczor

Cross Country Schedule

ARROWHEAD CROSS COUNTRY
2009 SEASON SCHEDULE

AUG. 17 1ST DAY OF PRACTICE 8:00AM
AUG. 22 PIKE LAKE TRAIL RUN & PICNIC 8:00AM

AUG. 25 PARENTS MEETING @ NC JR. STUDY HALL ROOM 6:00PM
AUG. 28 ARROWHEAD OPENER @ AHS 4:00PM

SEPT. 2 HOMESTEAD FROSH INVITE - NEW
SEPT. 4 HALE INVITE @ GREENFIELD PARK 4:30PM (2:00 BUS)
SEPT. 10 ARROWHEAD INVITE @ AHS 4:00PM
SEPT. 17 ARROWHEAD FROSH INVITE 4:30PM
SEPT. 25 GRADE SCHOOL RUN 4:45PM
SEPT 26 JANESVILLE INVITE 9:30AM (6:30 BUS)
OCT. 3 UW-PARKSIDE INVITE 9:00AM (7:00 BUS)
OCT. 9 WIS. LUTHERAN INVITE 4:00PM (2:00 BUS)
OCT. 17 CLASSIC 8 CONF. MEET 9:00AM (7:15 BUS)

9:00AM - FRESHMEN GIRLS

10:00AM - JV GIRLS

11:00AM - VARSITY GIRLS (8 RUNNERS)
OCT. 22 MEN. FALLS JV INVITE 4:30PM (2:45 BUS)
OCT. 24 SECTIONAL MEET @ AHS TBA
OCT. 31 STATE MEET TBA
NOV. 19 AWARDS NIGHT @ NC 5:30PM

Frosh Meet @ AHS (5/12)

4x800
Team 1
Turco
Pitkaranta
Malek
Steffen

1600
Team 1
Bero
A. Langenkamp

1600
Team 2
Romenesko
Gunnison

800
Team 1
Hinzey
Dawes

800
Team 2
Beitler
Stickelmaier

3200
Team 1
Senfleben
Pierson

South Milwaukee (5/9)

S. Milwaukee (5/9)
D.M.
400 - Bero
800 - Blue
1200 - Cook
1600 - Senfleben

4x800
Bero
Senfleben
Blue
Cook

D.M.
400 - Nowicki
800 - Miller
1200 - Jenison
1600 - Simons

4x800
Nowicki
Janko
Miller
Hinzey

D.M.
400 -
800 - Romenesko
1200 - Sattler
1600 - M. Cook

4x800
Dawes
Phillips
Morris
A. Langenkamp

Homestead (5/9)

Homestead (5/9)

4x800 Goggins Kowis Crone Reynolds
1600 Hucke Kowis
800 Crone Reynolds
3200 Wolfgram

Myhrum Invite (5/8)

Arrowhead (5/8)
4x800 Mitchell Bauer Zeman Levac
1600 McDowell Tetkoski
400 Bauer
800 Zeman Levac
3200 Dvorak Tetkoski
4x400 Mitchell Zeman McDowell Levac

Coach
kutz30@hotmail.com

JV MEET AT HAMILTON - TUESDAY 4/28

BUS 2:45

4X800
GOGGINS - S. COOK - KOWIS - BLUE

1600
SIMONS - HUCKE

400
BERO - A. MILLER

800
REYNOLDS - CRONE

3200
WOLFGRAM - SENFLEBEN

4X400
BERO - WAALA - REYNOLDS - CRONE

KM FROSH MEET - THURSDAY APRIL 30TH

BUS 2:45

RED TEAM 4X800
HINZEY - DAWES - ANDERSEN - A.LANGENKAMP

BLUE TEAM 4X800
BEITHERL - STEFFEN - PITKARANTA - A.BUSH

RED TEAM 1600
PIERSON - ROMENTESKO

BLUE TEAM 1600
FALK-MANN - GUNNISON

RED TEAM 400
HINZE - MCGINNIS

BLUE TEAM 400
ORSINI - HAZELWOOD

RED TEAM 800
STICKELMAIER - DAWES

BLUE TEAM 800
ABDEL-MALEK / TURCO

JV MEET @ WAUK. SOUTH - APRIL 30TH

BUS - 2:45

Field Events will begin at 4:15
Running events will begin at 4:45 pm with the 100 Hurdles for Girl’s.


RUNNING EVENTS - 4:45
1600M
M. COOK - JENISON - SATTLER - L. SMITH

800
A. MILLER - K.WOOD - GESCHKE - MORRIS - NOWICKI - PHILLIPS - A. MITCHELL - JANKOWSKI - STANGOHR - CAVALEI - DUVAL - BENBEN

4x400
A. MILLER - NOWICKI - JANKOWSKI

VARSITY MEET @ BADGER - MAY 1ST

BUS - 1:45

4:30 RUNNING EVENTS

4X800
MITCHELL-MCDOWELL-BAUER-ZEMAN

1600
TETKOSKI

400M
MITCHELL - EQUITZ

800
ZEMAN - MCDOWELL

3200
LEVAC - DVORAK - BAUER

RELAY MEET @ ARROWHEAD (SAT, APRIL 25TH)

Order of Events:
10:00 A.M. 6400 Meter Relay
11:30 A.M. 300 Meter High Hurdle Relay (must have 3 hurdlers to score)
ot a shuttle (Hurdlers seeded slowest to fastest in heats)
1600 Meter Medley Relay 200-200-400-800
400 Meter Relay
3200 Meter Relay
800 Meter Relay
Distance Medley Relay 400-800-1200-1600
900 Meter Low Hurdle Relay (must have 3 hurdlers to score)
(Hurdlers seeded slowest to fastest in heats)
1600 Meter Relay


I MAY NEED TO MOVE ATHLETES AROUND THIS WEEK. THIS LINE-UP IS NOT SET IN STONE.


10:00 AM
4X1600 RELAY
VARSITY: TETKOSKI - MCDOWELL - BAUER - LEVAC
JV: WOLFGRAM - SIMONS - HUCKE - DVORAK
1600 MEDLEY
VARSITY: SHOBER - GOULET - BERENDES - ZEMAN (800 METER)
JV: JACKSON - WBER - ZEUTZIUS - BERO (800 METER)

3200 RELAY
VARSITY: MITCHELL - CRONE - REYNOLDS - MCDOWELL
JV: JENISON - NOWICKI - GOGGINS - BLUE

DIST. MED 400-800-1200-1600
VARSITY: SLATER - ZEMAN - BAUER - LEVAC
JV: BERO - COOK - KOWIS - SENFLEBEN

VARSITY MEET - BROOKFIELD EAST (WED, APRIL 22ND)

Brookfield East High School, 3305 N. Lilly Road

4:00pm - Field and Running Events
TICKETS: Adults $4.00 Students $3.00

Arrowhead, Brookfield Central, Brookfield East, DSHA, Germantown, Homestead, Kenosha
Tremper, Kettle Moraine, Menomonee Falls, Muskego, Nicolet, University Lake, Waukesha North & South, Wauwatosa East & West, W A Central & Hale, Whitefish Bay


BUS AT 2:45
START OF EVENT - 4:00

4:00
100 M TRIALS
100 HH TRIALS
200 M TRIALS

3200 RELAY
MITCHEL - EQUITZ - TETKOSKI - MCDOWELL

1600 METER
DVORAK
SENFLEBEN


800 METER
BAUER
ZEMAN

3200 METER
WOLFGRAM

JV @ Harford - Tuesday

TUESDAY @ HARTFORD
Bus @ 2:45
START 4:00

4x800 RELAY
PHILLIPS - GESCHKE - MITCHELL - ANDERSEN
TURCO - C. BUSH - PIERSON - MORRIS
M. LANGENKAMP - DUVAL - STANGOHR - WOOD

1600 METER RUN
JANKOWSKI
ROMENESKO
A. LANGENKAMP

400 METER DASH
ORSINI

800 METER RUN
HINZEY
DAWES
STICKELMAIER
MALEK
CAVALEI
BEITLER
GUNNISON
MILLER
FALK-MANN
STEFFEN
BENBEN
PIKARANTA
A. BUSH

3200 METER RUN
SATTLER
M. COOK

Varsity @ CMH Saturday (4/18) OUTDOOR MEET

Varsity @ CMH - OUTDOOR
Bus at 7:45

9:30 – Field events
LJ L. Duchow - Jubeck
HJ Lammert - Smith
Shot/Disc Pasholk - Doleschy
9:30 100 Dash trials Lammert - Goulet
9:55 100 HH trials Nygren – Fitzsimmons
10:20 200 Dash trials Hyland - Shober
10:45 3200 Relay (fast) Blue – Goggins – Kowis - S. Cook
11:10 100 Dash semis
11:15 100 HH semis
11:25 200 Dash semis
11:35 3200 Relay (slow)
11:50 HH Finals
11:55 100 Dash Finals
12:00 1600 Run Levac - McDowell
12:30 800 Relay Duchow – Nygren – Slater - Uebersohn
1:05 400 Zeman - Smith
1:40 400 Relay Duchow – Jubeck – Slater - Uebersohn
2:05 300 Lows Nygren - Fitzsimmons
2:40 800 Run Equitz - Bauer
3:10 200 Finals
3:15 3200 Run Dvorak - Hucke
3:55 1600 Relay Duchow – Shober – Slater - Zeman

Wednesday (4/15) @ Mem. Falls

Var/JV at Mem. Falls - Wednesday

4:00 start
Bus at 2:45

TJ Ellis – Eberhardt – Kuhl – Setnicar
LJ Ellis – Eberhardt – Kuhl – Jewel - Setnicar
HJ Sanders
PV Shober - Patrick
Shot/Disc Doleschy – Loke – Cole – Restock – Bock - Retzlaff
3200 Relay Hinze – McDowell – Goggins - Sattler
100 HH Equitz – Theriault – Lammert - Smith – Fitzsimmons - Spillius Krueger - Siefert
100 Dash Goulet – Kunkel - Voss – Sanders - Setnicar – Julius – Pilgrim Burdette - Zeutzius
1600 Run Dvorak – Kowis – Pierson - Hucke
800 Relay Shober – Lammert – Ellis - Patrick
800 Relay Voss – Weber – Eberhardt - Kuhl
800 Relay Morrison – McMiller – Theriault - Spillius
400 Dash McDowell – Goggins - Hinze
400 Relay Shober – Lammert – Ellis - Patrick
400 Relay Morrison – McMiller – Jewel - Setnicar
400 Relay Setnicar – Julius – Pilgrim - Zeutzius
400 Relay Goulet – Fitzsimmons – Burdette - Zeutzius
300 LH Equitz – Theriault – Lammert - Smith – Spillius – Krueger - Siefert
800 Run Anderson – Sattler - Morris
200 Dash Goulet – Kunkel – Voss - Kuhl - McMiller – Jewel – Burdette Zeutzius
3200 Run
1600 Relay Ellis – Smith – Weber - Eberhardt

SPRING BREAK WORKOUTS

MONDAY, APRIL 13TH
7/10 MIN WARM-UP RUN
STRETCHING
DRILLS
4 STRIDES
RED/GREEN
5 X 3:30 MIN @ 95% (CLOSE TO MILE PACE)

BLUE/BLACK
4 X 3 MIN @ 95% (CLOSE TO MILE PACE)

7/10 MIN COOL-DOWN RUN
STRETCH
PUSH-UPS
8 MIN ABS
ICE


TUESDAY, APRIL 14TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
5 MILES (45 MINUTES)

BLUE/BLACK
3-4 MILES (30 - 35 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


WEDNESDAY, APRIL 15TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
4 MILES (36 MINUTES)

BLUE/BLACK
3 MILES (27 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


THURSDAY, APRIL 16TH
7/10 MIN WARM-UP RUN
STRETCHING
DRILLS
4 STRIDES
RED/GREEN
1 X 2 MIN @ (MILE PACE) W/ 4 MIN JOG RECOVERY
2 X 1:15 MIN @ (800 PACE) W/ 4 MIN JOG RECOVERY
3 X 45 SEC @ (800 PACE) W/ 3 MIN JOG RECOVERY
4 X 30 SEC (800 PACE) W/ 2 MIN JOG RECOVERY

BLUE/BLACK
1 X 2 MIN @ (MILE PACE) W/ 4 MIN JOG RECOVERY
2 X 1:15 MIN @ (800 PACE) W/ 4 MIN JOG RECOVERY
2 X 45 SEC @ (800 PACE) W/ 3 MIN JOG RECOVERY
3 X 30 SEC (800 PACE) W/ 2 MIN JOG RECOVERY

7/10 MIN COOL-DOWN RUN
STRETCH
PUSH-UPS
8 MIN ABS
ICE


FRIDAY, APRIL 17TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
5 MILES (45 MINUTES)

BLUE/BLACK
3-4 MILES (30 - 35 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE


SATURDAY, APRIL 18TH
5 MIN WARM-UP
STRETCHING
DRILLS
RED/GREEN
6 MILES (54 MINUTES)

BLUE/BLACK
4 MILES (36 MINUTES)

STRETCH
PUSH-UPS
8 MIN ABS
ICE

QUESTIONS - EMAIL ME

The week of 4/06 - 4/11

Monday - Practice AHS
Normal Run

Tuesday - Practice AHS
Pre-meet
or
Workout

Wednesday - Meet @ W.S.
or
Normal Run
Runners in the meet on Wednesday
Levac
Zeman
Bauer
Katie T.
Dvorak
Wolfgram
Senfleben
Mitchell
Crone
Reynolds
Bero
McDowell

Thursday - Practice @ AHS
IN THE POOL FROM 3:00 - 4:15

Friday - done on own, no organized practice at AHS
Red - 5 miles
Green - 4 miles
Blue - 3 miles
Black - 3 miles

Saturday - done on own, no organized practice at AHS
Red - 6 miles
Green - 5 miles
Blue - 4 miles
Black - 4 miles

Spring Break Practice begins 4/13/09 @ AHS - 9:00AM

WATERTOWN INVITE (3/28/09)

WATERTOWN INVITE -WATERTOWN HIGH SCHOOL

Heat sheets will be available at www.watertown.k12.wi.us/track on Friday, March 27th, 2009.

TEAMS COMPETING
Arrowhead, Brown Deer, Burlington, Greendale, Horicon, Jefferson, Kettle Moraine, Lake Mills, Watertown

TIME SCHEDULE
10:30 Running Events Begin Girls / Boys
1. 3200 Meter Relay (Bring Lap Counter) (5 Laps Each Runner – 800 Meters)
2. 3 x 55 Meter High Hurdles Relay (Up to 4 Heats)
***10 minute break***
3. 8-Lap Relay (2 Laps Each Runner – 320 Meters)
4. Distance Medley Relay (Bring Lap Counter) (800 – 400 – 1200 – 1600 Meters)
5. 4-Lap Relay (1 Lap Each Runner – 160 Meters)
6. 3 x 200 Meter Hurdles Relay (Up to 6 Heats)
7. Sprint Medley Relay (160 – 320 – 480 – 640 Meters)
8. 2400 Meter Run (Bring Lap Counter) (15 Laps)
9. 1600 Meter Relay (2½ Laps Each Runner – 400 Meters)

RESULTS Results will be announced, posted in the gym and available atwww.watertown.k12.wi.us/track.

4X800
S Cook
S Goggins
M Hinzey
T McDowell
Alt. K Hucke

Dist. Med.
800 - A Kowis
400 - K Nowicki
1200 -K Hucke
1600 - M Senfleben

2400
D Dvorak

WAUKESHA NORTH (3/25/09)

WAUKESHA NORTH MEET
BUS 2:45


4X800
T McDowell
M Hinzey
A Jenison
L Blue

1600
S Cook
A Simons
S Goggins

800
A Kowis
K Hucke
K Nowicki
L Smith

3200
S Sattler

400
R Bero

Homestead Meet (3/25/09)

HOMESTEAD MEET

1600 METER RUN
E Romenesko
N Pierson
A Langenkamp
J Falk-Mann
L Andersen

800 METER RUN
C Bush ??
M Morris
G Turco
K Phillips
S Sticelmaier
E Dawes
K Steffen
A Bush
K Beitler
L Benben
A Pitkaranta
M Langenkamp
J Abdel-Malek
P Gunnison

WATERTOWN INVITE (3/21)

WATERTOWN INVITE (JV) INFORMATION

BUS LEAVES AHS @ TBA

Heat sheets will be available at www.watertown.k12.wi.us/track on Friday, March 20th, 2009.

TEAM AREA
During the meet the team area will be the wooden floor of the gym. Please ask your athletes to
keep it clean during and after the meet. No spikes or throwing of shots are allowed in the
gym. There will be a concession stand available to buy food and drink during and after the meet.
There is no admission fee.

TEAMS COMPETING
Arrowhead, Beaver Dam, Oregon, Waterford, Watertown, Waupun

10:00 Running Events Begin Girls / Boys

1. 3200 Meter Relay (Bring Lap Counter) (5 Laps Each Runner – 800 Meters)
TEAM 1
MARY H.
LESLEY S.
MEGAN M.
??

TEAM 2
ELAIN R.
CLAIRE B.
GINA T.
??

2. 55 Meter Hurdles
3. 55 Meter Dash
***10 minute break***

4. 1600 Meter Run (10 Laps)
KAYLA H.
SHANNON S.
ALYSSA K.

5. 400 Meter Dash (2½ Laps)
6. 4 Lap Relay (1 Lap Each Runner – 160 Meters)

7. 800 Meter Run (5 Laps)
SYDNEY C.
SHAWN G.
LIZZY B.

8. 200 Meter Dash (1¼ Laps)

9. 2400 Meter Run (Bring Lap Counter) (15 Laps)
MAKAELA S.
ANNA S.
DANIELLE D.

10. 1600 Meter Relay (2½ Laps Each Runner – 400 Meters)

RESULTS Results will be posted in the gym and available at www.watertown.k12.wi/track.

WHITEWATER (3/21)

WHITEWATER INVITE (VARSITY MEET)

TRACK The track is a 200 meter, 6 lane (8 lanes for 55m dash/hurdles) un-banked Martin Surface (encapsulated versaturf). 1/8” exposed Pyramid Spikes only!!! Please do not abuse this rule. All races will utilize the FinishLynx Automatic timing system. Results will be displayed on the scoreboard.

Locker rooms and showers are located in the Williams Center (connected to Kachel Fieldhouse). Use the Men’s and Women’s general locker room. Please provide your own locks and towels. No items should be left unattended in the locker rooms.

Admission for spectators is $4 for adults and $2 for students and senior citizens. Bleacher areas in the fieldhouse are for spectators only and not for athletes or coaches.

T-Shirts will be on sale for $12 the day of the meet.

TRACK EVENTS
9:45am - 3200 METER RELAY
EMMA N.
MONICA C.
RACHEL B.
ANNIE M.

55 METER HIGH HURDLE PRELIMINARIES
55 METER DASH PRELIMINARIES

1600 METER RUN
GABBY L.
KATIE T.

800 METER RELAY
400 METER DASH
55 METER HIGH HURDLE FINALS
55 METER DASH FINALS

800 METER RUN
ANDIE Z.
AMANDA B.

INVITATIONAL 3200M
KELLIE W.

1600 METER RELAY

Track - Week 1

Monday
- Normal Run
Tuesday
- Tempo Run
- Track Form
Wednesday
- Normal Run
- Parent Meeting 5:00
Thursday
-Hill Workout
Friday (12:00 to 2:00)
-Normal Run
Saturday (9:00 - 11:00)
- Tempo Run
-Uniforms 10:45