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We are into our meet season so the weekly post moving forward will include both a preview of the upcoming week and a review of the previous weeks meet. You will see the initial post with the preview and after we announce our weekly awards at Mondays practice we will update the post.
The first couple of meet weeks are very, very crazy for the coaches, the administration, (thanks Kelly and Vicki) and the student athlete. We’re making sure they are eligible, we are preparing the athlete physically to compete, we are preparing them mentally and try to make sure they understand the rules and the expectations at a track and field meet. Otherwise know as organized chaos!
NOTE: – eligibility for this week’s meet – you much have your ASB and Athletic fee paid in addition to the other requirements.
Monday: Hi: 53° Lo: 39° (Scattered Showers)
Weekly Awards.
Tuesday: Hi: 54° Lo: 35° (Mostly Sunny)
Wednesday: Hi: 65° Lo: 45° (Mostly Sunny)
Pass out Uniforms – Please get to the stadium as early as you can, Quick work out, Team Picture 4:00pm, Parent Meeting 5:30 at Shoreline Stadium – Visitors Locker Room.
Thursday: Hi: 51° Lo: 41° (Rain)
Meet at Shoreline Stadium vs. Mariner, Glacier Peak, Shorecrest and Shoreline Christian (ED: 2:05, Bus 2:20
Friday: Hi: 52° Lo: 43° (Chance Rain Shower)
Saturday: Hi: 56° Lo: 42° (Chance of Rain)
Review of Last Week:
Meet number one under our belts! I saw a lot of good things and I’m happy with the way our kids competed. Our student athletes are working hard and we have some very good talent. As we move through the season I’m excited to see how the kids respond to the training and how they progress towards the invitational meets and the championship part of the season.
Varsity – Men’s
1. Lake Stevens 88
2. Shorecrest 74
3. Monroe 58
4. Shorewood 44
Varsity – Women’s
1. Lake Stevens 82
2. Shorewood 75
3. Shorecrest 68
4. Monroe 51
Weekly Awards:
Throws (SP, DT, JT): Katie Chae (3rd JT – 87’5, 3rd DT – 62’5, SP – 7th, first track meet!)
Vertical Jumps (HJ, PV) Alyssa Fabian (3rd HJ – tie PR 4′8″)
Horizontal Jumps (LJ, TJ): Raphael Fish (2nd TJ – PR 37′8.5″)
Short Sprint (100, 200, HH): Nick Vincent (3rd 100m – PR – 11.56a, 2nd – 200m – 23.68a) and Monica Galyean (2nd – 100m – 13.20a, 2nd – 200m – 27.97a, Relay, first meet!)
Long Sprint (400, LH): Combined with Short Sprints
Distance (800, 1600, 3200): Charlee Linton (1st – 3200m – PR – 12:35:56a, smart race)
Relays: None this week.
Athlete of the Week: Tory Brediger (1st – 100M – PR – 11.38a, Relay Leg, a testament to his dedication and hard work in the off season. One of the top FAT 100m times in the state this week)
Correction! – meet number one will be this Thursday 03/18 at Shoreline Stadium VS Shorecrest, Lake Stevens and Monroe.
To be eligible for the FIRST meet you MUST. 1. Have ten practices before Thursday 03/18. 2. Signed Safety form. 3. Watched the harassment video. 4. Not have any outstanding academic issues! See the weekly overview below.
Thoughts from Coach Neubauer:
As we approach the first meet I hear many kids say I want to do this or I want to do that. GREAT! Now let’s make sure we understand the difference between. “I hope to do this” and “I prepared to do this” If you want to run fast, you need to practice running fast, if you want to jump high or far, you need to practice jumping high and jumping far, if you want to throw far, you need to practice throwing far! In the video game era it’s an easy trap to fall into… Believe me, I’ve been there. I stepped into the ring in an early season meet this year with high expectations of throwing far; I was disappointed with my performance. After reviewing my practices, I realized I was just working out; I was NOT training to throw far. I did not simulate meet conditions in practice; I did not practice throwing far. Moral of this story – many of you have high goals and expectations – make sure you are following the training plan we’ve set for you. Set realistic goals and expectations – especially for the early season. Remember, we are training through the first meets and planning our peaking in the championship part of the season. Later this week we will do a goal setting worksheet, this will allow the coaches to review your goals with you and ensure we are all working towards the same objectives. Last, the difference between working out and training? My mom works out and walks to stay in shape. Training is structured (see our training framework in a previous post) to incrementally make progress toward the goals and objectives we set.
Monday: 61° F | 45° F (Mostly Cloudy)
Get eligible! We will continue our general preparation work plus meet preparation, review rules, relay hand off’s, seed marks.
Tuesday: 58° F | 40° F (Rain, 70% chance of precipitation)
Get eligible! We will continue our general preparation work plus meet preparation, review rules, relay hand off’s, seed marks.
Wednesday: 54° F | 34° F (Chance of Rain, 40% chance of precipitation)
Get eligible! Recovery and meet preparation. Pass out uniforms for the meet on Thursday. Uniforms will be returned after the meet or on Friday.
Thursday: 54° F | 34° F (Partly Cloudy)
Compete! Shoreline Stadium VS Shorecrest, Lake Stevens and Monroe.
Early Dismissal: 2:05 Bus: 2:20
Friday: 59° F | 38° F (Clear)
Goal Setting. Recovery if you competed. Otherwise standard workout’s.
Saturday: 54° F | 39° F (Chance of Rain, 10% chance of precipitation)
Optional practice – Shoreline Stadium @ 1:00pm
I’m back! The experience at the World Master Indoor Championships was awesome. I had the opportunity to talk with many athletes and coaches. We’re moving Shorewood Track and Field in a good direction. I will share some of my observations over the coming weeks – I’m wound up, and more committed to our vision and our training philosophy.
Our Vision: “Inspiring a life-long passion for track and field and athletics”
We have 128 student athletes on the active roster! 60 of you attended all five training sessions last week – you are to be commended.
It’s not too late to start track and field – recruit your friends, lets’ get more kids out!
Eligibility: All of the following criteria need to be met before you can participate in the first track meet on Thursday March 25th.
- Yellow card – if you are practicing you already completed this.
- Safety form signed by you and your parents
- Paid the ASB fee
- Paid the Athletic Fee
- Watched the harassment video in the last two years – signed the form.
- Completed 10 training sessions.
- If running start – complete the running start forms.
- Do not have academic or other eligibility issues.
Weather this week:
Monday – Cloudy – 48 degrees.
Tuesday – Cloudy – 46 degrees.
Wednesday – Showers – 50 degrees.
Thursday – Cloudy – 54 degrees.
Friday – Cloudy/Rain – 54 degrees.
Why the weather forecast? – Wear you sweats! Shoreline Stadium is ALWAYS much cooler then the listed temperature. To help prevent injury and to maximize the benefit of your training session you need to get your body core temperature up. You also need the sweats available after your workout so you cool down efficiently.
Thanks you everyone who volunteered at the Boosters Auction! The boosters have been very good to the track and field team and without their support we would not have the equipment we need to help you be GREAT student athletes.
Like the first event, the javelin, I finished 6th. It was a frustrating event for me because I had some high expectations. The reality is I threw a meter further than my seed mark. I believe this is an event I can excel in, yet like the javelin it’s very technical and I need more time in the ring to master the skills. The weight throw for the M50-59 age group weights 25 lbs. You throw the weight using similar technique to the hammer throw. I say similar because the events are really quite different due to difference in the weight and the length of the implement.
Mentally I struggled in the weight throw; first I was late for check in. The schedule changed and I missed the update. Since I was late I only took one warm up throw. Then as the event started, another competitor was throwing my weight, a piece of it broke and the weight was destroyed. Regardless, I competed, and felt I had an opportunity with each of my throws to move up. It did not happen in this competition; I will use what I learned and apply it to future competitions!
Lance entering the weight throw ring.
 Lance entering the weight throw ring Lance getting some advice from Ken Jansson (19.96m) the eventual winner of the M50 Weight Throw.
 Getting some advice from Ken Jansson The M50-59 group posing at the conclusion of the event.
 The M50-60 group posing at the conclusion of the event
On a cold, rainy morning, the M50-60 discus was contested out of a new throwing circle with a very slippery surface. The good news, we were all throwing from the same conditions, the bad news, many struggled with the conditions. For those who know the discus you understand. For those who don’t, think starting on two feet, spinning on one foot to your left (counter clockwise), jumping, landing on your right foot spinning left (counter clockwise) again, then finally landing on both feet, by slamming the left foot into the ground (blocking) and pushing with your right foot, then jump turning one more time to your left (counter clockwise) and landing under control. All this being done in an 8 foot 2.5 inch circle. You get the picture, with these conditions – like a sheet of ice; balance and control are of utmost importance. I feel fortunate to have thrown as well as I did!
Lance Neubauer
Hey, its masters track and field. Yet it’s still very cool to stand on top of the podium and hear your national anthem play while pictures are being take! Then look at the results and see the Gold medal count go up by one. http://www.kamloops2010masters.com/Medals/indexPreparing to throw.
 Neubauer preparing to throw the discus Alexander Medvedev (Russia) 2nd, Lance Neubauer (USA) 1st – 43.80, Gary Dixon (USA) 3rd
 Neubauer a top the podium M50 Discus Sharing the top of the Podium.
 Sharing the top of the podium The M50-60 group.
 M50-60 Discus competitors
The conditions were good for this early in March. About 55 degrees with direct sun and a slight tailwind.
We broke out into groups of 6-8 sprinters that were similar in ability. This got the competitive juices flowing and many of the 60 and 80 intervals turned into races. I expect times to drop as we shake off the rust and get into shape. The good news is that we are already running pretty fast.
This is the largest contingent of boys freshman sprinters in SW history. Enough to field two 4×100 relays with some alternates. We couldn’t even do one last year.
I was very impressed with the effort exhibited by our 400m/300h group in their first lactic threshold workout. Everyone ran hard and a few of the newcomers learned what it is like to run an interval 200m longer than their race. Tory demonstrated his strength and leadership by leading the guys through at 4 secs under the target in the 600s. Angela did the same for the girls. Those that participated in winter strength and conditioning ran stronger and came in under the targets.
The amount of technical work in the field events is held down considerably in the first week in order to focus on getting in shape. Even so, most of the horizontal jumpers got in their first few approach runs.
The jumpers and throwers should expect a LOT more strength and plyometric work in the coming weeks as we prepare you to absorb the shock of full speed jumps and throws.
About a dozen sprinters and jumpers had enough energy left to perform dead lifts and back squats. Where did the throwers run off to?
Tomorrow is a much needed recovery day that will prepare the sprinters for our first special endurance workout of the season on Friday.
In a close competition Neubauer was 3rd. The top three competitors were over 14 meters in a hard fought competition.
Here are a few pictures from the awards ceremony for the M50 Shot Put. Craig Rinker (USA) 2nd, Alexander Medvedev (Russia) 1st, Lance Neubauer (USA) 3rd
Sharing the top of the podium!
Lance Neubauer congratulating the winner of the M50 Shot Put – Alexander Medvedev (Russia)
It’s truly an international competition; in the shot put we had competitors from USA, Canada, Russia, Germany, Italy, South Africa, Mexico, and India!
We start with a vision: “Inspiring a life-long passion for Track and Field and Athletics”
We ask you to “Be here, do the work, and execute the training plan”
So far we have over 100 of you doing EXACTLY that!
The following are observations from Coach Reiner.
Today, we set an unofficial record for having the most kids performing a speed workout. Over 60 completed the 4×20 and 3×30 sprints. Due to time constraints we didn’t take much of break after the running. Even so, most had enough in reserve to do some stairs, single leg squats, step-ups and strides into goal post jumps with the med ball overhead. The energy level was high throughout.
We broke into two groups to perform our sprint workout. Coach McCallister took to the track and worked with the returning sprinters. He said he was impressed with the returning talent and how they competed against each other. Coach Villanueva and Coach Reiner took the newcomers and field event kids to the turf. We saw some solid (100/200m) sprint ability, especially among the freshman. It’s a bit early to single anyone out – we like the attitude and competitiveness among our freshman. We have some fast freshmen girls!
We’re hoping today’s workout will shake off the rust and get them ready to run a bit longer tomorrow. The 400m and 300h kids will be running a difficult 600-300-600 lactic threshold workout on Wed. When I mentioned to some kids, they was overjoyed, that is exactly the attitude that will maximize the training effect of this type of workout. The short sprinters are running 60-80 x 2.
The dynamic warm up is taking too long to complete. We will fiddle with it and change the order slightly.
From Coach Villanueva
Keep up the good work; continue to invite your friends. Wear your sweats! Get fit and have fun.
The javelin is a humbling event for me. Proving again size and strenght are not the most important elements in the javelin. Not the performance I was hoping for – 6th place and below my seed mark, yet a great place for me to start and looking forward to the shot put tomorrow. Check out the pictures of me and my new friends!
 The competitors Stockley Dean (Trinidad Tobego), Fred Bahr (Germany), Reinhold Paul (Germany), Dennis Morris (USA), Lance Neubauer (USA), Christopher Clark (USA)
 The winner of the javelin with the "BIG" Americans This picture – Reinhold Paul (Germany) winner of the M50 Javelin at 52.99m wanted a picture of the two “BIG” Americans he beat. Lance Neubauer (USA) who finishded 6th and Dennis Morris (USA) who finished 2nd.
Reinhold said “I must get a picture with the two big Americans – where I come from they will never believe I beat these two”
Our Vision: “Inspiring a lifelong passion for track and field and athletics”
As many of you know, and for those of you who don’t know, I’m competing in the “World Masters Indoor Track and Field Championships” in Kamloops, BC. http://www.kamloops2010masters.com/index.php For a masters athlete, having the opportunity to put on a the uniform of USA Track and Field and represent the United States in a competition is a honor. This experience is especially humbling as the winter Olympics come to a close and the country reflects the great success of these games. I’m torn missing the first few days of practice with you, yet believe the experience of preparing and competing at a high level will enhance my ability to coach and lead the track program. I’m only one of a great group of track coaches here at Shorewood who “walks the talk” , are passionate about track and field and are here to see you accomplish your goals!
Here is a post from Martin Bingisser a hammer thrower training in Kamloops for the 2012 Olympics http://www.mbingisser.com/2010/02/kamloops-2010-world-masters-championships/
Here is the Kamloops facility:
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