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2009 Trinity Track & Field Schedule

Here is the 2009 Trinity Track & Field Schedule:

Monday, March 9th - Start of the Track & Field Season
Saturday, March 21st - St. Olaf Indoor Meet at St. Olaf College in Northfield at 5:30pm
Saturday, March 28th - U of Minnesota Track Clinic at Bierman Fieldhouse from 9:30am-3:00pm
Thursday, April 2nd - Concordia Invitational - possible JV only at Concordia-Roseville at 4:30pm
Saturday, April 4th - U of Minnesota ROTC Indoor Meet at Bierman Fieldhouse at 9:30am
Tuesday, April 7th - Faribault Invitational at Faribault HS at 4:30pm
Saturday, April 18th - Cannon Falls Invitational at Cannon Falls HS at 9:30am
Thursday, April 23rd - St. Croix Invitational at St. Croix Lutheran HS at 4:00pm
Monday, April 27th - Holy Angels JV Meet at Richfield HS
Friday, May 1st - Trinity Invitational at Richfield HS at 4:00pm
Saturday, May 2nd - Catholic Athletic Association Invitational - Junior High only
Tuesday, May 5th - Section 4A True Team Meet at St. Croix Lutheran HS at 3:00pm
Friday, May 9th - Blake Relays
Saturday, May 16th - MCAA Conference Meet
Thursday, May 21st - SubSection 4A Central Meet at 2:00pm
Saturday, May 30th - Section 4A Meet at Macalester College
Friday, June 5th & Saturday, June 6th - State Meet at Hamline University

Fitness Plan

Overall Fitness Plan - Intended more for sprinters

Week One - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 30-minute run
Run at a comfortable pace for the first 20 minutes,
then gradually pickup the pace for the final 10 minutes and finish strong
Cooldown = Strides & Drills Routine
Day 2:
Warmup = 1-mile jog and stretches
Run = 24-minute run with 1-minute pickups to mile race pace
at 3 minutes, 13 minutes and 23 minutes
Strength = 2 x 30 Situps, 2 x 20 Pushups
Day 3:
Warmup = 10-minute jog and stretches
Weights = All done with 3 sets x 10 reps at 60% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = Strides & Drills Routine
Run = 3 x 3-minute run at 90% effort with 5-minute rest periods
Cooldown = 15-minute jog
Day 5:
Warmup = 1-mile jog and stretches
Run = 25-minute easy run
Strength = 3 x 25 Situps, 2 x 25 Pushups
Weights = Weight Workout - Legs

Week Two - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 40-minute run
Run at a comfortable pace for the first 35 minutes
then pickup the pace for the final 5 minutes and finish strong
Day 2:
Warmup = 10-minute jog and stretches
Additional Warmup = Strides & Drills Routine
Run = 5 x 60 seconds at 90% effort with 2-minute rest periods
Strength = 3 x 30 Situps, 3 x 20 Pushups
Day 3:
Warmup = 15-minute jog and stretches
Weights = All done with 4 sets x 10 reps at 50% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = 1-mile jog and stretches
Run = 15-minute run easy pace, 3-minute rest, 10-minute run medium pace,
3-minute rest, 5-minute run fast pace
Cooldown = Strides & Drills Routine
Day 5:
Warmup = 10-minute jog and stretches
Workout = Plyometric Workout
Weights = Weight Workout - Arms
Cooldown = 1-mile jog

Week Three -
Day 1:
Warmup = 1-mile jog and stretches
Run = 30-minute run
The pace should be at 1-mile race pace + 2 minutes per mile
Strength = Strength Workout
Day 2:
Warmup = Strides & Drills Routine
Run = 24-minute run
(10-minute jog, 2-minute pickup, 5-minute jog, 1-minute pickup, 5-minute jog, 1-minute pickup)
The jog can be at a comfortable pace, but the pickup needs to be at mile race pace,
stay as relaxed as possible, stay light on your toes and keep good posture and arm movement.
Cooldown = 1-mile jog
Day 3:
Warmup = 1-mile jog and stretches
Weights = All done with 3 sets x 6 reps at 80% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
End with Squats - 10 reps at your approximate body weight
Day 4:
Warmup = 1-mile jog and stretches
Run = 5-4-3-2-1 Ladder
Run this many minutes at 90% effort with a 2-minute jogging rest between each interval.
(example - 5-minute interval, 2-minute jog, 4-minute interval, 2-minute jog, etc.)
Strength = 3 x 40 Situps, 3 x 25 Pushups
Day 5:
Warmup = 1-mile jog and stretches
Run = 4-mile run - think of it as 2 x 2 miles
Try to run the first 2-mile run at a medium pace and run the second 2-mile run faster
Weights = Weight Workout - Legs

Week Four - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 20 minutes of on-and-offs (jog 2 blocks, sprint 1 block),
followed by 8 minutes hard running to finish
Strength = Strength Workout
Day 2:
Warmup = 10-minute jog and stretches
Run = 3 x 6-minute intervals at 90% effort with 5-minute rest periods
Cooldown = 1-mile walk/jog
Day 3:
Warmup = 1-mile jog and stretches
Run = 2-minute run at 90% effort, 5-minute rest, 1-minute run at 90% effort
Weights = All done with 3 sets x 3 reps at 90% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
End with as many Chin Ups as you can do
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = Strides & Drills Routine
Run = 25-minute easy run, with 5-minute break followed by 2-minute run at 90% effort
Strength = 3 x 40 Situps, 3 x 25 Pushups
Day 5:
Warmup = 10-minute jog and stretches
Workout = Plyometric Workout
Weights = Weight Workout - Arms
Cooldown = 1-mile jog

Week Five - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 3 x 9-minute jog followed by 1-minute at 100% effort with 3-minute rest periods
Cooldown = Strides & Drills Routine
Day 2:
Warmup = 10-minute jog and stretches
Run = 35-minute continuous run
(20 minutes easy jog, into 10 minutes medium or 80% effort, into 5 minutes hard or 90% effort)
Strength = 4 x 25 Situps, 3 x 20 Pushups
Day 3:
Warmup = 1-mile jog and stretches
Run = 3 x 40 seconds at 100% effort with 2-minute rest periods
Weights = All done with 3 sets x 10 reps at 60% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = 10-minute jog and stretches
Run = 8 x 30 seconds at 90% effort with 30 seconds rest
Cooldown = 1-mile jog
Day 5:
Warmup = Strides & Drills Routine
Run = 30-minute easy run
Pace should be mile race pace + 2 minutes per mile
Weights = Weight Workout - Legs

Distance Plan

Week One -
Day 1:
Warmup = 1-mile jog and stretches
Run = 45-minute run
Run at a comfortable pace for the first 35 minutes,
then gradually pickup the pace for the final 10 minutes and finish strong
Cooldown = Strides & Drills Routine
Day 2:
Warmup = 1-mile jog and stretches
Run = 36-minute run with 1-minute pickups to mile race pace
at 8 minutes, 17 minutes, 26 minutes and 35 minutes
Strength = 2 x 30 Situps, 2 x 20 Pushups
Day 3:
Warmup = 10-minute jog and stretches
Weights = All done with 3 sets x 10 reps at 60% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = Strides & Drills Routine
Run = 3 x 5-minute run at 90% effort with 5-minute rest periods
Cooldown = 15-minute jog
Day 5:
Warmup = 1-mile jog and stretches
Run = 35-minute easy run
Strength = 3 x 25 Situps, 2 x 25 Pushups
Weights = Weight Workout - Legs

Week Two -
Day 1:
Warmup = 1-mile jog and stretches
Run = 50-minute run
Run at a comfortable pace for the first 40 minutes
then pickup the pace for the final 10 minutes and finish strong
Day 2:
Warmup = 10-minute jog and stretches
Additional Warmup = Strides & Drills Routine
Run = 5 x 90 seconds at 90% effort with 3-minute rest periods
Strength = 3 x 30 Situps, 3 x 20 Pushups
Day 3:
Warmup = 15-minute jog and stretches
Weights = All done with 4 sets x 10 reps at 50% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = 1-mile jog and stretches
Run = 20-minute run easy pace, 3-minute rest, 10-minute run medium pace,
3-minute rest, 5-minute run fast pace
Cooldown = Strides & Drills Routine
Day 5:
Warmup = 10-minute jog and stretches
Workout = Plyometric Workout
Weights = Weight Workout - Arms
Cooldown = 1-mile jog

Week Three - 
Day 1:
Warmup = 1-mile jog and stretches
Run = 60-minute run
The pace should be at 1-mile race pace + 2 minutes per mile
Strength = Strength Workout
Day 2:
Warmup = Strides & Drills Routine
Run = 32-minute run
(15-minute jog, 3-minute pickup, 5-minute jog, 2-minute pickup, 5-minute jog, 2-minute pickup)
The jog can be at a comfortable pace, but the pickup needs to be at mile race pace,
stay as relaxed as possible, stay light on your toes and keep good posture and arm movement.
Cooldown = 1-mile jog
Day 3:
Warmup = 1-mile jog and stretches
Weights = All done with 3 sets x 6 reps at 80% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
End with Squats - 10 reps at your approximate body weight
Day 4:
Warmup = 1-mile jog and stretches
Run = 7-6-5-4-3-2-1 Ladder
Run this many minutes at 90% effort with a 2-minute jogging rest between each interval.
(example - 7-minute interval, 2-minute jog, 6-minute interval, 2-minute jog, etc.)
Strength = 3 x 30 Situps, 3 x 20 Pushups
Day 5:
Warmup = 1-mile jog and stretches
Run = 6-mile run - think of it as 2 x 3 miles
Try to run the first 3-mile run at a medium pace and run the second 3-mile run faster
Weights = Weight Workout - Legs

Week Four -
Day 1:
Warmup = 1-mile jog and stretches
Run = 20 minutes of on-and-offs (jog 2 blocks, sprint 1 block),
followed by 8 minutes hard running to finish
Strength = Strength Workout
Day 2:
Warmup = 10-minute jog and stretches
Run = 4 x 6-minute intervals at 90% effort with 5-minute rest periods
Cooldown = 1-mile walk/jog
Day 3:
Warmup = 1-mile jog and stretches
Run = 2-minute run at 90% effort, 5-minute rest, 1-minute run at 90% effort
Weights = All done with 3 sets x 3 reps at 90% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
End with as many Chin Ups as you can do
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = Strides & Drills Routine
Run = 30-minute easy run, with 5-minute break followed by 3-minute run at 90% effort
Strength = 3 x 40 Situps, 3 x 25 Pushups
Day 5:
Warmup = 10-minute jog and stretches
Workout = Plyometric Workout
Weights = Weight Workout - Arms
Cooldown = 1-mile jog

Week Five -
Day 1:
Warmup = 1-mile jog and stretches
Run = 3 x 10-minute jog followed by 2-minute at 100% effort with 3-minute rest periods
Cooldown = Strides & Drills Routine
Day 2:
Warmup = 10-minute jog and stretches
Run = 45-minute continuous run
(30 minutes easy jog, into 10 minutes medium or 80% effort, into 5 minutes hard or 90% effort)
Strength = 4 x 25 Situps, 3 x 20 Pushups
Day 3:
Warmup = 1-mile jog and stretches
Run = 3 x 40 seconds at 100% effort with 2-minute rest periods
Weights = All done with 3 sets x 10 reps at 60% maximum weight
Bench Press
Lat Pull Down
Seated Row
Bicep Curls
Strength = Core Strength & Injury Prevention Routine
Day 4:
Warmup = 10-minute jog and stretches
Run = 12 x 30 seconds at 90% effort with 30 seconds rest
Cooldown = 1-mile jog
Day 5:
Warmup = Strides & Drills Routine
Run = 50-minute easy run
Pace should be mile race pace + 2 minutes per mile
Weights = Weight Workout - Legs

Stretch List

Pre-Run Stretch List:

1 - Scissor Arms (Shoulders) - move arms across the body, alternating right over left - pause to pinch shoulder blades together on backswing - 8-10 repetitions.

2 - Reach Across (Triceps & Shoulders) - move arm across your body - use opposite forearm to hold arm in place behind the elbow and stretch - each arm twice, hold for 10 seconds.

3 - Good Morning Stretch (Abs & Arms) - stand straight with feet hip-width apart - stretch arms fully-extended above your head, drop your shoulders away from your ears - slightly lean back under control to stretch your back and hold - hold for 10 seconds, 2 repetitions.

4 - Sitting Hamstring Stretch (Hamstring) - sit upright with one leg fully extended and the other bent with the foot against the inner thigh (not the hurdle stretch) - reach toward toes and bend torso until you feel and stretch, then hold - hold for 10-15 seconds, 3 repetitions with each leg.

5 - Seated Butterfly Stretch (Groin) - sit upright with back straight - bring feet together toward groin and move knees outward - lean forward and hold elbows on knees to feel stretch - hold for 10 seconds, 3 repetitions.

6 - Sitting Hip Twist (Hip & Back) - sit with one leg straight and the other bent with the foot across the straight leg - use the opposite elbow as resistance against the bent knee until you feel a stretch in your
hip - hold for 10 seconds, 2 repetitions with each leg.

7 - Piriformis Stretch (Butt & Hip) - lie on your back and cross one leg with ankle on knee of opposite leg - use hands to grasp the leg underneath and pull toward your chest until you feel a stretch in your hip and butt - hold for 10 seconds, 2 repetitions with each leg.

8 - Step Behind Stretch (IT Band/Hip) - stand straight and step the left leg behind the right leg - shift your weight to your right leg and straighten the knee on that leg to feel hip stretch - hold stretch for 10 seconds, 2 repetitions with each leg.

9 - Kick Your Butt (Quadriceps) - find something to rest your hand on to keep your balance - kick right leg backward and grab foot with right hand - hold foot with heel against your butt - stand straight and lean forward to intensify stretch - hold for 10 seconds, 3 repetitions with each leg.

10 - Gastroc Stretch/Wall Pushup (Calf) - arms extended with hands against wall, feet shoulder-width apart, heels flat - move right leg halfway between the wall and your left leg (we are stretching the back leg) - push against the wall and lean forward to intensify the stretch - hold for 10 seconds, 2 repetitions with each leg.

11 - Soleus Stretch/Wall Pushup with Bent Knees (Calf) - arms extended with hands against wall, feet shoulder-width apart, heels flat - move right leg halfway between the wall and your left leg (we are stretching the back leg) - once in position, bend knees to stretch the lower calf - push against the wall and lean forward to intensify the stretch - hold for 10 seconds, 2 repetitions with each leg.

12 - Toe Crunch (Calf & Shin) - find a wall, curb or something to put your toes up against - bend toes against the wall with heels still on the ground - lean forward with a straight leg until you feel a stretch in the calf, then hold - hold for 10 seconds, 2 repetitions with each leg.

Strides & Drills

Strides & Drills Routine:

1 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)

2 - Heel, Toe Walk - 15m - front & back (pop up on your toes as you roll from heel to toe)

3 - Heel, Toe Skips - 15m - front & back (bouncy)

4 - High Knees - 15m - front & back, left & right (on the balls of your feet)

5 - Butt Kicks - 15m - front & back, left & right

6 - Walking Lunges - 15m - front & back (knee shouldn't pass the toe - keep knee off the ground, but close)

7 - Carioca - 15m - left & right side

8 - Carioca w/High Knees - 15m - left & right (left knee high as it crosses the body)

9 - Double-Leg Hop - 15m - front & back, left & right (easy hops with arm action)

10 - Double-Leg Hop for Distance - 15m - down & back (controlled, long jumps with arm action)

11 - Single-Leg Dot Drill - the jump routine is: forward, home, left, home, forward, home, right, home. That equals one circuit…do 5-10 circuits with each leg (not fast, under control is more important)

12 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)

This routine is taken from Matt Tegenkamp, American record holder in the 2-mile (8:07.07). It is the warm up routine for his core strength workout. See the video link below to see Tegenkamp explaining each drill.

Matt Tegenkamp Core Strength, Part One - Warm Up: http://www.brightcove.tv/title.jsp?title=1364171553

Core Strength & Injury Prevention

Core Workout & Injury Prevention Routine:

1 - Sit-ups - 20, 30 or 40 reps (as much as you can handle)

2 - Push-ups - 10, 20 or 30 reps (as much as you can handle)

3 - Calf Raises - 12 reps - both legs at same time (on a step with heels hanging off the edge)

4 - Shin Lifts - 20 reps - both legs at same time (legs in bent sit-up position with resistance on toes -
weight machine, bench, another person - pull toes toward knees)

5 - Sit-ups - 20, 30 or 40 reps (as much as you can handle)

6 - Hip Raises - 12 reps - left & right leg (on a step with weight on one leg, move hip up and down…foot
should raise above and below step - keep supporting leg/knee/hip straight)

7 - Calf Raises - 12 reps - left & right leg - one at a time (on a step with heel hanging off the edge)

8 - Shin Lifts - 20 reps - left & right leg - one at a time (leg in bent sit-up position with resistance
on toes - weight machine, bench, another person - pull toes toward knees)

9 - Push-ups - 10, 20 or 30 reps (as much as you can handle)

10 - Sit-ups - 20, 30 or 40 reps (as much as you can handle)

Weight Workout - Arms

Weight Workout, Arms (perform this routine 3 times...skip the Lat Pull Down if you don't have access to the equipment):
Focus on low weight, high repetitions…comfortable weight training. Do the number of reps and weight that you can handle, and progressively build up.

1 - Biceps Curl (one arm at a time)
10, 12, 15 or 20 repetitions with 5, 10, 15 or 20 lbs.

2 - Triceps Bent Row (one arm at a time)
10, 12, 15 or 20 repetitions with 5, 10, 15 or 20 lbs.

3 - Shoulder Press
10, 12, 15 or 20 repetitions with 5, 10, 15 or 20 lbs.

4 - Bench Press
10, 12, 15 or 20 repetitions with 5, 10, 15 or 20 lbs.

5 - Lat Pull Down
10, 12, 15 or 20 repetitions with 20, 40, 60 or 80 lbs.

Weight Workout - Legs

Weight Workout, Legs (perform this routine twice):
Focus on low weight, high repetitions…comfortable weight training. Do the weight or time that you can handle, and progressively build up.

1 - Lunges - with weights
10, 20, 30 or 40 lbs. - 10 reps each leg, alternating legs.

2 - Squats - with weights
10, 20, 30 or 40 lbs. - 10 reps - both legs at same time.

3 - Good Mornings - with weights
10, 20, 30 or 40 lbs. - 10 reps - with dumbbells/bar in hands at shoulder position, bend over to 90 degree angle with torso and rise to standing position.

4 - Clean & Press - with weights
10, 20, 30 or 40 lbs. - 10 reps - lift from the floor to hips, then to shoulders, then overhead extended and back down to floor (focus on a smooth, controlled flow).

5 - Wall Sit
30, 60, 90 or 120 seconds - against a wall with knees at a 90 degree angle.

Strength Workout

Strength Workout:

1 - Wall Sit (knees at 90 degrees against the wall)
- 60-second wall sit
- 60-second break
- 60-second wall sit

2 - Sit Ups (as many as you can do in a minute)
- 60-second sit-up test
hands behind head, elbows to knees

3 - Clean & Press - 2 x 12 reps
use 20-25% of maximum lat pulldown lift
lift weights from ground to waist, waist to shoulders and press overhead

4 - Jump Rope - 3 minutes
- jump rope in a controlled manner
- record the most number of jumps in a row without stopping
- continue trying until 3 minutes are up

5 - Push-Ups (as many as you can do in a minute)
- 60-second push-up test
arms straight out from shoulders, bring chest down to ground

6 - Mountain Climbers
- 60-seconds on hands alternating legs in forward climb
- 60-second break
- 30-seconds on hands alternating legs in forward climb

7 - Toe Raises
- lay on back and curl knees to chest
- extend legs straight with heels about 6 inches off of the ground
- hold feet steady while counting to 30 quickly - 4 reps

8 - Box Jumps (as many as you can do in a minute)
- find a sturdy 16"-24" high platform to jump onto
- 60-second jump test (stay controlled jumping up and down from the box)

9 - Supermans
- lay flat on your stomach with arms extended overhead, palms facing down
- lift hands and feet about 6 inches off of the ground
- hold steady while counting to 10 quickly - 8 reps

10 - The Plank
- lie in a down push-up position with tucked arms
- raise weight up onto elbows/forearms and toes
- hold steady while counting to 20 quickly - 5 reps

11 - Arm Raises - 2 x 12 reps
use 5, 10 or 15 lb. weights
- sit in armless chair with back straight, keep feet flat and shoulder-width apart
- hold hand weights straight down at sides, palms facing inward
- raise both hands to shoulder height, pause for one second and lower slowly

12 - Triceps Extension - 2 x 10 reps
use 5, 10 or 15 lb. weights
- sit in a chair with back straight, keep feet flat and shoulder-width apart
- hold a weight in one hand and raise that arm toward the ceiling, palm facing in
- support this arm below the elbow with the opposite hand
- slowly bend raised arm, bringing hand weight toward same shoulder
- raise arm back to straightened position and hold for one second

Plyometric Workout

Plyometric Routine - Sample Drills:
The day following a plyometric workout should be easy to allow for proper recovery.

1 - Quick Toe Jog - 25 meters
Jog on your toes with special emphasis on quick ground reaction by not letting the heel touch the ground.

2 - Straight-Leg Jog - 25 meters
Jogging with legs straight and limiting knee flexion will prepare you for sharp impact when performing maximal-effort plyometric drills.

3 - Butt-Kick Jog - 25 meters
Jog to emphasize knee flexion by bringing heel to your butt with each stride.

4 - High-Skip Drill - 2 x 25 meters
Skipping is the perfect warmup for plyometric exercises, because of the attention to a quick takeoff and landing with reciprocal limb movements. Exaggerate the skip by bounding on takeoff and by landing and skipping again very quickly.

5 - Walking Lunges - 25 meters
Put hands behind your head and lock your fingersTake a large step forward with your right leg and sink down into a kneeling position slowly…knee doesn't have to touch the groundStand back up and continue forward alternating right and left leg steps.

6 - Backward Running - 2 x 25 meters
Basically a backward jog - focus on lifting your legs high as you take steps back and be careful to keep your balance.

7 - Squat Jump - 2 x 10 jumps
Stand with feet shoulder width apart and place hands behind head and interlock fingersBegin by flexing downward into a half-squat position and then explode upward as high as possible, extending hips, knees and ankles to maximum length. Upon landing, freeze back into half-squat position and then repeat.

8 - Star Jump - 2 x 10 jumps
Stand upright with feet shoulder width apart. Begin by flexing downward into a half-squat position with arms in close to your body, then explode upward as high as possible but also completely extend limbs in all four directions. Upon landing, return to half-squat position with arms close to your body and repeat.

9 - Double-Leg Butt-Kick Jump - 1 x 10 jumps
Stand upright with knees bent, chest out and shoulders backQuickly jump up and extend the hips for vertical height and tuck your toes up and pull your heels upward and back toward your buttYour knees will rise slightly forward and upward, but no more than a 90 degree angle. Maintain your posture and stay upright with your arms in a blocking positionUpon landing, return to starting position and repeat.

10 - Box Jumps
As many jumps up onto 18" box as possible in 90 seconds You must land both feet on top of the box simultaneously and jump down again for a complete jump.

11 - Wall Sit
Sit with your back against a wall and your legs at a 90 degree angle for 2 minutes straight.

12 - 200m Repeats
3 x 200m repeats with one minute of rest between each interval, run these at 100% effort.

Girls Junior High Track & Field Records

100m - 12.82 - Bethany Kullmann - 5/18/2002
200m - 27.78 - Elena Thelemann - 6/5/2004
400m - 65.47 - Michelle Conway - 5/19/2007
400m Split - 64.8 - Mia Sennes - 5/20/2014
800m - 2:33.62 - Johanna Van Liew - 5/27/2004
800m Split - 2:35.0 - Kate Cunningham - 4/23/2016
1600m - 5:37.71 - Kate Cunningham - 4/29/2016
3200m - 12:14.82 - Kate Cunningham - 5/10/2016
100m Hurdles - 17.34 - Maria Stephenson - 5/1/2010
300m Hurdles - 50.44 - Mia Sennes - 5/20/2014
Long Jump - 16'5" - Mia Sennes - 5/29/2014
Triple Jump - 32'8.5" - Maria Stephenson - 4/15/2010
High Jump - 4'10" - Maria Stephenson - 5/1/2010
Pole Vault - 7'6" - Maria Stephenson - 5/22/2010
Shot Put - 27'8.25" - Caroline Murray - 5/21/2005
Discus - 87'6" - Caroline Murray - 5/21/2005
4x100m Relay - 56.13 - Elena Thelemann, Caroline Murray, Molly Hodgdon, Katie Leighton - 5/6/2005
4x200m Relay - 2:03.77 - Nita Qiu, Treva Bellomo, Monica Nicklaus, Abigail Walter - 5/24/2016
4x400m Relay - 4:45.84 - Jessica Brombach, AnneMarie Bittner, Mia Sennes, Emily Balsbaugh - 5/20/2014
4x800m Relay - 12:01.74 - Jessica Brombach, Elizabeth Neil, AnneMarie Bittner, Emmy Brewer - 3/22/2014
---
Sprint Medley Relay - 2:07.0 - Molly Hodgdon, Katie Leighton, Elena Thelemann, Johanna Van Liew - 5/7/2005
(100, 100, 200, 400)

Last Updated - End of 2019 Season

Boys Junior High Track & Field Records

100m - 12.07 - Tyler Morley - 5/7/2005
200m - 25.65 - Will Nixon - 5/28/2015
400m - 57.68 - Zachary Martin - 5/12/2018
400m Split - 54.9 - Zachary Martin - 5/3/2018
800m - 2:18.26 - Mitchell Arend - 5/6/2017
800m Split - 2:15.1 - Mitchell Arend - 5/9/2017
1600m - 5:04.72 - Zachary Martin - 6/2/2018
3200m - 11:01.00 - Michael Brubaker - 5/31/2003
110m Hurdles - 20.37 - Adelmo Gracia - 5/8/2007
300m Hurdles - 49.30 - Aaron Gregg - 4/26/2007
Long Jump - 17'11" - Nathan Bodette - 5/12/2008
Triple Jump - 36'7" - Nathan Bodette - 5/17/2008
High Jump - 5'6" - James Guyn - 4/18/2000
Pole Vault - 12'0" - Chris Gross - 5/26/2006
Shot Put - 32'4" - Patrick Simpson - 5/20/2000
Discus - 79'0" - Tim Wyman - 4/25/2000
4x100m Relay - 54.24 - Tyler Maunu, Jonathan Frenz, Chris Gross, Tyler Morley - 4/7/2005
4x200m Relay - 1:49.14 - Ethan Cline-Cole, Mitchell Arend, Zachary Martin, Charlie Nixon - 5/23/2017
4x400m Relay - 4:14.74 - Charlie Nixon, Zachary Martin, Mitchell Arend, Lewis Gerrity - 5/4/2017
4x800m Relay - 10:32.54 - Peter Bittner, Kainoa Victor, Mitchell Arend, Isaac Showalter - 4/2/2016
---
Sprint Medley Relay - 4:29.78 - Lewis Gerrity, Deaglan Maines, Mitchell Arend, Zachary Martin - 5/6/2017
(200, 200, 400, 800)

Last Updated - End of 2019 Season

Trinity Girls Track & Field Records

100m - 12.82 - Bethany Kullmann - 5/18/2002
200m - 26.75 - Anna Frenz - 6/1/2017
400m - 61.08 - Molly Conway - 6/4/2005
400m Split - 60.9 - Elizabeth Tafesse - 5/30/2013 & Grace Ennis - 6/2/2016
800m - 2:20.61 - Grace Ennis - 5/24/2016
800m Split - 2:20.6 - Grace Ennis - 6/11/2016
1600m - 5:20.93 - Grace Ennis - 5/21/2016
3200m - 11:16.28 - Theresa Mueller - 6/6/2014
100m Hurdles - 16.61 - Charlotte Moss - 6/1/2013
300m Hurdles - 48.24 - Anna Frenz - 6/2/2018
Long Jump - 16'5" - Mia Sennes - 5/29/2014
Triple Jump - 33'8.5" - Elizabeth Tafesse - 6/1/2013
High Jump - 4'10" - Elizabeth DeSanto - 5/23/2002, Caroline Murray - 5/30/2009,  Maria Stephenson - 5/7/2013,  Charlotte Moss - 5/21/2013, Gabby Stark - 5/20/2014, & Stephanie Prokop - 3/30/2015
Pole Vault - 10'3" - Jalia Anderson - 6/7/2014
Shot Put - 33'4" - Laura Brummer - 6/1/2002
Discus - 103'5" - Elizabeth Walter - 5/24/2016
4x100m Relay - 52.31 - Annie Brickweg, Madeline Johnson, Elizabeth Tafesse, Jalia Anderson - 5/30/2013
4x200m Relay - 1:47.65 - Annie Brickweg, Madeline Johnson, Elizabeth Tafesse, Jalia Anderson - 6/1/2013
4x400m Relay - 4:08.24 - Anna Frenz, Cecilia Nicklaus, Charlotte Howland, Grace Ennis - 6/4/2016
4x800m Relay - 9:38.13 - Charlotte Howland, Katie Michalak, Rebecca Wilkin, Grace Ennis - 6/11/2016
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Heptathlon - 2918 - Maria Stephenson - 7/6/2011
Javelin - 74'3" - Maria Stephenson - 6/14/2013
4x1600m Relay - 25:30.0 - Catherine Ficker, Katie Gerdes, Theresa Gross, Teresa Schwab - 4/20/2006
4x3200m Relay - 1:02:57.0 - Theresa Gross, Katie Gerdes, Theresa Bulger, Caroline Heggestuen - 4/19/2007
Sprint Medley Relay - 2:02.80 - Sharolyn Kawakami, Bethany Kullman, Laura Ficker, Sydney Hanson - 5/10/2002
(100, 100, 200, 400)
Sprint Medley Relay - 4:38.62 - Michelle Conway, Elena Thelemann, Britta McManmon, Theresa Gross - 4/4/2009
(200, 200, 400, 800)
3x300m Hurdle Relay - 2:50.4 - Kate Maslow, Maria Miller, Lizzie Stauble - 4/19/2007

Last Updated - End of 2019 Season

Trinity Boys Track & Field Records

100m - 11.27 - Simon Monhaut - 5/13/2014
200m - 23.03 - Matt Doffing - 5/17/2003
400m - 51.19 - Matt Gleason - 6/4/2011
400m Split - 51.1 - James Guyn - 5/27/2004
800m - 2:00.72 - James Guyn - 6/11/2004
800m Split - 2:00.2 - Henry Brink - 6/11/2016
1600m - 4:33.51 - Ian Johnson - 6/4/2005
3200m - 10:04.48 - Dob Kintz - 6/1/2017
110m Hurdles - 17.23 - Loren Wagner - 5/1/2003
300m Hurdles - 41.46 - Loren Wagner - 5/31/2003
Long Jump - 20'2.25" - Jacob Theis - 5/4/2018
Triple Jump - 42'9" - Robert Brickweg - 5/4/2004
High Jump - 6'5" - Tim Wyman - 4/6/2004
Pole Vault - 13'0" - Chris Gross - 5/16/2009
Shot Put - 42'10" - Chris Gross - 5/21/2009
Discus - 138'0" - Tyler Maunu - 5/5/2009
4x100m Relay - 44.44 - Tony Doran, Elliott Amundson, Chris Miller, Dan Landberg - 6/9/2007
4x200m Relay - 1:32.74 - Will Nixon, Johnny Brickweg, Tommy Rumpza, Henry Leighton - 6/3/2017
4x400m Relay - 3:31.72 - Henry Leighton, Henry Brink, Dietrich Balsbaugh, Peter Valentas - 6/4/2016
4x800m Relay - 8:13.87 - Eddie Maruggi, Dietrich Balsbaugh, Dob Kintz, Henry Brink - 6/11/2016
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4x1600m Relay - 20:05.0 - Michael Brubaker, Michael Frenz, Trevor Johnson, Sam Mertz - 4/20/2006
4x3200m Relay - 45:12.0 - Michael Brubaker, Michael Frenz, Sam Mertz, Joe Bulger - 4/20/2006
Sprint Medley Relay - 1:43.57 - Jordan Kullmann, Tim Ficker, Kevin Daly, Luke Goetzke - 5/9/2003
(100, 100, 200, 400)
Sprint Medley Relay - 3:52.83 - Loren Wagner, Robert Brickweg, Andrew Frenz, James Guyn - 4/25/2003
(200, 200, 400, 800)

Last Updated - End of 2019 Season