Memorial Day Weekend Workouts

Distance:
Friday - 40 minute easy run followed by 4x50m strides
Saturday - 60 minute long run
Sunday - Rest
Monday - 45 minutes running, 3 x 2-minute surges, 6x50m strides

Sprinters:
Warmup mile
active warm up and stretches
4 to 6     40-50 meter strides

for 400 meter runners:   one 500 meter at 90% effort then 5-7  minutes rest
                                       one 400 meter at 90% effort then 5-7 minutes rest
                                       one 300 meter at 90% effort then 4-6 minutes rest
                                       one 200 meter at 90-95 %

for other sprinters:      
                                     1 x 300 ( 90-100% ) (3 - 7 minutes rest in between)
                                     and 2 x 200 ( 90% )  ( 3 – 7 minutes rest in between )
                                     and 5 x 100 ( 90% )   (2 - 3 minutes rest in between)

 then cool down running and stretches

New Prague Last Chance Meet Results

Full Results: https://drive.google.com/file/d/0B1MW4RgdRbCnSWJmaWl4cGdCaVE/view?usp=sharing

Trinity Girls Results

100m-
14.65 - Maddie Cunningham
14.80 - Audrey Zuelke
15.03 - Nita Qiu
15.52 - Kiki Willard
18.11 - Serena Peter

200m-
27.64 - Anna Frenz (4th)
30.95 - Mary Therese Druffner
31.15 - Nita Qiu
31.23 - Audrey Zuelke
33.65 - Kiki Willard

400m-
67.74 - Monica Nicklaus (4th)
68.40 - Christiana Kimbell (5th)
68.79 - Treva Bellomo (7th)
75.88 - Natalie Libbus

800m-
2:28.98 - Katie Michalak (2nd)
2:35.54 - Emily Balsbaugh (5th)
2:41.53 - Anna Balsbaugh
2:44.18 - Abby Turbenson
2:48.11 - Monica Nicklaus
2:53.97 - Christiana Kimbell
2:56.74 - Treva Bellomo
3:07.47 - Natalie Libbus
3:29.42 - Kateri Carney
3:40.65 - Katia Brink

1600m-
5:25.09 - Grace Ennis (1st)
5:30.43 - Katie Michalak (2nd)
6:07.93 - Abby Turbenson (4th)
6:58.30 - Maddie Gonko
7:53.78 - Kate Mealey
8:00.54 - Katia Brink

3200m-
12:07.90 - Grace Ennis (2nd)
17:59.79 - Kate Mealey (6th)

100m Hurdles-
17.33 - Gracie Carlson (5th)
18.77 - Anna Balsbaugh
20.26 - Katy Nguyen

300m Hurdles-
0:49.98 - Gracie Carlson (4th)

4x100m Relay-
57.42 - Audrey Zuelke, Mary Therese Druffner, Nita Qiu, Maddie Cunningham (7th)
61.03 - Liz Olson, Abby Turbenson, Grace Ennis, Marie DeMarais

100m Splits-
13.3 - Nita Qiu
13.8 - Abby Turbenson
14.2 - Grace Ennis
14.3 - Mary Therese Druffner
14.5 - Liz Olson
14.6 - Maddie Cunningham
15.2 - Audrey Zuelke
18.5 - Marie DeMarais

4x200m Relay-
2:02.57 - Treva Bellomo, Monica Nicklaus, Marie DeMarais, Stephanie Prokop
2:07.99 - Katy Nguyen, Natalie Libbus, Kateri Carney, Christiana Kimbell

200m Splits-
27.8 - Monica Nicklaus
28.8 - Stephanie Prokop
29.1 - Christiana Kimbell
31.6 - Natalie Libbus
32.4 - Treva Bellomo
33.2 - Katy Nguyen
33.6 - Marie DeMarais
34.1 - Kateri Carney

4x400m Relay-
4:22.08 - Katie Michalak, Gracie Carlson, Anna Balsbaugh, Anna Frenz

400m Splits-
64.2 - Anna Frenz
64.3 - Katie Michalak
65.8 - Gracie Carlson
67.8 - Anna Balsbaugh

4x800m Relay-
11:12.60 - Stephanie Prokop, Marie DeMarais, Maddie Gonko, Anna Frenz (5th)

800m Splits-
2:35.1 - Anna Frenz
2:46.2 - Marie DeMarais
2:47.3 - Stephanie Prokop
3:04.0 - Maddie Gonko

High Jump-
4'6" - Emily Balsbaugh (8th)
4'6" - Stephanie Prokop
NH - Natalie Libbus
NH - Monica Nicklaus

Pole Vault-
8'6" - Emma Gerrity (5th)
6'0" - Mary Therese Druffner

Long Jump-
14'0.25" - Anna Frenz
12'5.5" - Katy Nguyen
12'5.25" - Maddie Cunningham
SCR - Katia Brink

Triple Jump-
30'5" - Stephanie Prokop (6th)
28'4.5" - Emily Balsbaugh
27'8" - Christiana Kimbell

Shotput-
26'10" - Emma Gerrity
26'8" - Serena Peter
25'11" - Mary Therese Druffner
21'9" - Kiki Willard
18'10" - Maddie Gonko

Discus-
70'7" - Serena Peter
58'7.5" - Kiki Willard


Trinity Boys Results

100m-
12.04 - Will Nixon (7th)
12.93 - Nick Erickson
13.04 - Will Rachac
13.36 - Tim Brewer
13.69 - Nyaga Kariuki
13.75 - Jonathan DeMarais
13.81 - William Zhao
14.10 - Luca Tallarini
14.29 - Carl Yaeger
14.35 - Kiru Adbebe
14.68 - James Reeher

200m-
24.50 - Will Nixon (6th)
26.11 - Aidan Willard
27.10 - Will Rachac
27.80 - Nyaga Kariuki
29.07 - Lewis Gerrity
29.24 - Carl Yaeger
29.54 - Ben Erickson
30.10 - James Reeher

400m-
56.51 - Luke Bormann
57.51 - Jacob Theis
61.14 - Tim Brewer
62.95 - Will Rachac
63.51 - Nathaniel Cline-Cole
64.48 - James Reeher
64.97 - Ben Erickson
65.70 - Jonathan DeMarais
66.86 - Ethan Cline-Cole
68.74 - William Zhao

800m-
2:07.96 - Henry Leighton (6th)
2:12.56 - Johnny Brickweg
2:13.98 - Will Nixon
2:22.40 - Patrick Kobbermann
2:26.37 - Peter Bittner
2:26.52 - Nick Erickson
2:31.16 - Charlie Nixon
2:37.62 - Nathaniel Cline-Cole
2:38.43 - Ethan Cline-Cole

1600m-
4:38.32 - Dob Kintz (2nd)
5:06.68 - Thomas Wilkin
5:11.73 - Patrick Kobbermann
5:18.62 - Isaac Showalter
5:21.67 - Peter Bittner
5:23.37 - Nathaniel Cline-Cole
5:53.02 - Jonny Stevenson
5:54.96 - Sawyer Hammond

3200m-
10:15.59 - Alex Baum (2nd)
11:14.11 - Mitchell Arend (4th)
11:51.29 - Isaac Showalter
12:09.17 - Zachary Martin

110m High Hurdles-
21.01 - Kiru Adbebe
21.07 - Ben Erickson

300m Hurdles-
0:52.72 - Kiru Adbebe

4x200m Relay-
1:43.08 - Johnny Brickweg, Jonathan DeMarais, Nick Erickson, Henry Leighton (6th)
1:49.14 - Ethan Cline-Cole, Mitchell Arend, Zachary Martin, Charlie Nixon

200m Splits-
22.8 - Henry Leighton
26.2 - Mitchell Arend
26.6 - Nick Erickson
26.6 - Zachary Martin
26.7 - Johnny Brickweg
26.9 - Charlie Nixon
27.0 - Jonathan DeMarais
29.4 - Ethan Cline-Cole

4x400m Relay-
3:50.34 - Thomas Wilkin, Johnny Brickweg, Luke Bormann, Henry Leighton (5th)

400m Splits-
54.2 - Henry Leighton
54.9 - Johnny Brickweg
56.0 - Luke Bormann
65.3 - Thomas Wilkin

4x800m Relay-
9:16.08 - Alex Baum, Luke Bormann, Sam Masek, Jonny Stevenson (2nd)
10:54.95 - Erik Iverson, Sawyer Hammond, William Zhao, Nyaga Kariuki (4th)

800m Splits-
2:06.9 - Luke Bormann
2:08.5 - Alex Baum
2:22.8 - Sam Masek
2:37.2 - Nyaga Kariuki
2:37.9 - Jonny Stevenson
2:40.9 - Sawyer Hammond
2:48.0 - William Zhao
2:48.8 - Erik Iverson

High Jump-
5'0" - Jacob Theis
4'9" - Sam Masek
NH - Lewis Gerrity
NH - Ben Erickson

Pole Vault-
11'6" - Henry Leighton (1st)
9'0" - Aidan Willard (7th)
8'0" - Isaac Showalter

Long Jump-
18'1" - Aidan Willard
17'3.25" - Jacob Theis
16'0" - Will Nixon
14'3.5" - Jonathan DeMarais
14'0.25" - Lewis Gerrity
13'3.25" - James Reeher

Triple Jump-
37'4.5" - Aidan Willard (6th)
35'7" - Jacob Theis
32'0" - Nyaga Kariuki
31'5" - Ethan Cline-Cole
31'0" - Sam Masek
27'10.75" - Charlie Nixon
SCR - Erik Iverson

Shotput-
33'2.5" - Luca Tallarini
26'6.5" - Carl Yaeger
23'7" - Will Rachac
20'3.5" - Peter Bittner

Discus-
84'9" - Kiru Adbebe
75'6" - Carl Yaeger
69'1.5" - Luca Tallarini

MCAA Conference Meet Results

Full Results: https://drive.google.com/file/d/0B1MW4RgdRbCnSUVpYTVYNWJWa2s/view?usp=sharing


Trinity Girls Results

Girls Team Standings
1st - 159 - Spectrum
2nd - 155 - Trinity
3rd - 133 - St Croix Preparatory Academy
4th - 95 - Southwest Christian
5th - 57 - Legacy Christian Academy
6th - 47 - Lester Prairie
7th - 34 - New Life Academy
8th - 12 - West Lutheran

100m-
13.78 - Anna Frenz (5th)
14.55 - Liz Olson
15.24 - Maddie Cunningham

200m-
27.86 - Anna Frenz (3rd)
31.94 - Treva Bellomo
31.96 - Nita Qiu

400m-
67.54 - Emily Balsbaugh (5th)
68.92 - Maddie Cunningham
69.79 - Treva Bellomo

800m-
2:31.69 - Grace Ennis (3rd)
2:50.28 - Monica Nicklaus (8th)
2:50.37 - Christiana Kimbell

1600m-
5:33.85 - Grace Ennis (1st)
5:36.24 - Katie Michalak (2nd)
7:09.59 - Maddie Gonko

3200m-
12:41.89 - Katie Michalak (1st)
13:41.37 - Marie DeMarais (5th)
14:10.92 - Abby Turbenson (7th)

100m Hurdles-
17.75 - Gracie Carlson (2nd)
18.40 - Anna Balsbaugh (4th)
19.87 - Katy Nguyen (7th)

300m Hurdles-
0:51.29 - Gracie Carlson (2nd)
0:51.53 - Anna Balsbaugh (3rd)
0:57.01 - Katy Nguyen (8th)

4x100m Relay-
57.08 - Liz Olson, Mary Therese Druffner, Nita Qiu, Marie DeMarais (5th)

100m Splits-
13.3 - Marie DeMarais
14.0 - Nita Qiu
14.3 - Mary Therese Druffner
15.5 - Liz Olson

4x200m Relay-
1:57.40 - Liz Olson, Monica Nicklaus, Stephanie Prokop, Anna Frenz (3rd)

200m Splits-
27.2 - Anna Frenz
28.6 - Monica Nicklaus
29.6 - Stephanie Prokop
32.0 - Liz Olson

4x400m Relay-
4:18.61 - Katie Michalak, Anna Balsbaugh, Gracie Carlson, Grace Ennis (2nd)

400m Splits-
63.1 - Grace Ennis
64.8 - Katie Michalak
64.8 - Anna Balsbaugh
65.9 - Gracie Carlson

4x800m Relay-
10:56.28 - Emily Balsbaugh, Monica Nicklaus, Abby Turbenson, Marie DeMarais (2nd)

800m Splits-
2:40.9 - Emily Balsbaugh
2:42.8 - Abby Turbenson
2:43.6 - Marie DeMarais
2:48.9 - Monica Nicklaus

High Jump-
4'10" - Stephanie Prokop (3rd)
4'8" - Emily Balsbaugh (6th)
3'10" - Natalie Libbus

Pole Vault-
7'6" - Emma Gerrity (3rd)
7'0" - Maria Nicklaus (4th)
7'0" - Mary Therese Druffner (5th)

Long Jump-
14'0.5" - Grace Ennis (4th)
13'11" - Anna Frenz (5th)
13'8" - Stephanie Prokop (8th)

Triple Jump-
31'3" - Stephanie Prokop (4th)
28'8" - Anna Balsbaugh (7th)
28'0.5" - Emily Balsbaugh

Shotput-
26'2.5" - Emma Gerrity (7th)
25'6" - Serena Peter (8th)
25'5" - Mary Therese Druffner

Discus-
61'10" - Kiki Willard
59'10" - Serena Peter
58'6" - Abby Turbenson


Trinity Boys Results

Boys Team Standings
1st - 221.50 - Spectrum
2nd - 161.50 - Trinity
3rd - 110 - Southwest Christian
4th - 73.50 - St Croix Preparatory Academy
5th - 44 - New Life Academy
6th - 32.50 - Legacy Christian Academy
7th - 31 - Lester Prairie
8th - 20 - West Lutheran

100m-
12.62 - Will Nixon (7th)
13.28 - Will Rachac
14.57 - Ethan Cline-Cole

200m-
24.33 - Johnny Brickweg (3rd)
24.98 - Will Nixon (7th)

400m-
54.35 - Johnny Brickweg (3rd)
54.78 - Henry Leighton (5th)
63.29 - Nathaniel Cline-Cole

800m-
2:08.99 - Tommy Rumpza (3rd)
2:13.65 - Luke Bormann (5th)
2:23.19 - Isaac Showalter

1600m-
4:47.85 - Dob Kintz (3rd)
4:51.15 - Alex Baum (4th)
5:14.09 - Mitchell Arend

3200m-
10:40.53 - Dob Kintz (1st)
10:44.84 - Alex Baum (2nd)
10:58.16 - Thomas Wilkin (4th)

110m High Hurdles-
19.09 - Aidan Willard (4th)
20.75 - Kiru Adbebe (5th)
20.83 - Ben Kocon (6th)

300m Hurdles-
0:47.34 - Jacob Theis (3rd)
0:50.64 - Zachary Martin (5th)
0:50.74 - Ben Kocon (6th)

4x100m Relay-
50.14 - Tim Brewer, Jacob Theis, Will Nixon, Ben Kocon (4th)

100m Splits-
11.3 - Will Nixon
11.9 - Jacob Theis
12.7 - Ben Kocon
14.2 - Tim Brewer

4x200m Relay-
1:37.40 - Will Nixon, Luke Bormann, Tommy Rumpza, Henry Leighton (1st)

200m Splits-
22.9 - Henry Leighton
24.4 - Tommy Rumpza
25.0 - Luke Bormann
25.1 - Will Nixon

4x400m Relay-
3:39.67 - Johnny Brickweg, Jacob Theis, Henry Leighton, Dob Kintz (2nd)

400m Splits-
53.1 - Henry Leighton
54.0 - Johnny Brickweg
55.6 - Dob Kintz
57.0 - Jacob Theis

4x800m Relay-
9:15.70 - Mitchell Arend, Patrick Kobbermann, Thomas Wilkin, Luke Bormann (3rd)

800m Splits-
2:11.7 - Luke Bormann
2:18.7 - Thomas Wilkin
2:20.5 - Patrick Kobbermann
2:24.8 - Mitchell Arend

High Jump-
5'4" - Tommy Rumpza (3rd)
4'8" - Sam Masek (7th)
4'8" - Lewis Gerrity (7th)

Pole Vault-
12'0" - Henry Leighton (1st)
9'0" - Aidan Willard (4th)
NH - Isaac Showalter

Long Jump-
18'0" - Aidan Willard (3rd)
17'6" - Tommy Rumpza (6th)
16'7.5" - Will Nixon

Triple Jump-
37'0.5" - Jacob Theis (3rd)
36'9" - Aidan Willard (4th)

Shotput-
32'7.5" - Luca Tallarini
25'10" - Carl Yaeger

Discus-
81'4" - Kiru Adbebe
72'8" - Carl Yaeger
72'3" - Luca Tallarini

Weekend Workout

For a distance workout this weekend, try to get a long run in Saturday of 50-60 minutes. Do your best to keep it easy. The goal is not to wear yourself out! At the end, do 6x50m strides focusing on good form and high knees. Do typical stretching and warmup/cooldown routine.

For Sunday, try to get just a short 30 minute easy run in. Finish the last two minutes faster. Do 4x50m strides at the end. Do typical stretching and warmup/cooldown routine.

True Team Results

Full Results: https://drive.google.com/file/d/0B1MW4RgdRbCnR3M4THU0RlhlTEU/view?usp=sharing


Trinity Girls Results

Girls Team Standings
1st - 1137.50 - Maple Lake
2nd - 1116 - Howard Lake-Waverly-Winst
3rd - 988 - Concordia Roseville
4th - 906 - Trinity
5th - 867 - Spectrum
6th - 804 - Nova Classical Academy
7th - 696 - St Croix Preparatory Acade
8th - 665 - Southwest Christian
9th - 622.50 - Mounds Park Academy
10th - 543.50 - Brooklyn Center
11th - 520.50 - Legacy Christian Academy
12th - 457.50 - Mayer Lutheran
13th - 456 - Math & Science Academy
14th - 442 - Lester Prairie
15th - 353 - North Lakes Academy
16th - 272 - Christs Household Of Fait
17th - 262.50 - New Life Academy
18th - 154 - Northwest Homeschool
19th - 130 - Prairie Seeds Academy

4x800m Relay-
10:40.35 - Emily Balsbaugh, Abby Turbenson, Monica Nicklaus, Marie DeMarais (4th)

800m Splits-
2:36.6 - Emily Balsbaugh
2:38.8 - Abby Turbenson
2:41.9 - Marie DeMarais
2:43.0 - Monica Nicklaus

100m Hurdles-
17.26 - Gracie Carlson (6th)
18.63 - Anna Balsbaugh

100m-
13.35 - Anna Frenz (5th)
14.19 - Liz Olson

4x200m Relay-
1:58.28 - Gracie Carlson, Stephanie Prokop, Liz Olson, Anna Frenz (7th)

200m Splits-
26.1 - Anna Frenz
29.8 - Stephanie Prokop
30.4 - Gracie Carlson
32.0 - Liz Olson

1600m-
5:31.28 - Grace Ennis (4th)
5:31.84 - Katie Michalak (5th)

4x100m Relay-
57.54 - Maddie Cunningham, Nita Qiu, Mary Therese Druffner, Marie DeMarais

100m Splits-
13.7 - Marie DeMarais
14.3 - Mary Therese Druffner
14.6 - Nita Qiu
14.9 - Maddie Cunningham

400m-
68.71 - Emily Balsbaugh
69.00 - Monica Nicklaus

300m Hurdles-
0:51.41 - Anna Balsbaugh (5th)
0:52.16 - Gracie Carlson (6th)

800m-
2:28.08 - Grace Ennis (6th)
2:40.95 - Christiana Kimbell

200m-
27.82 - Anna Frenz (4th)
30.61 - Monica Nicklaus

3200m-
12:39.87 - Katie Michalak (8th)
13:26.92 - Marie DeMarais

4x400m Relay-
4:26.40 - Katie Michalak, Anna Balsbaugh, Liz Olson, Grace Ennis (6th)

400m Splits-
62.5 - Grace Ennis
65.9 - Katie Michalak
67.0 - Anna Balsbaugh
71.0 - Liz Olson

Long Jump-
15'0.5" - Grace Ennis (6th)
14'4.5" - Anna Frenz (8th)

Triple Jump-
30'4" - Stephanie Prokop (6th)
28'10.75" - Emily Balsbaugh

High Jump-
4'8" - Emily Balsbaugh
4'6" - Stephanie Prokop

Pole Vault-
7'0" - Emma Gerrity
6'6" - Mary Therese Druffner

Shotput-
27'0.75" - Emma Gerrity
26'6" - Serena Peter

Discus-
57'5" - Serena Peter
53'6" - Abby Turbenson


Trinity Boys Results

Boys Team Standings
1st - 1003.50 - Maple Lake
2nd - 967 - Concordia Roseville
3rd - 908.50 - Spectrum
4th - 898 - Trinity 
5th - 885.50 - Nova Classical Academy
6th - 845.50 - Howard Lake-Waverly-Winst
7th - 794.50 - Southwest Christian
8th - 742.50 - Mounds Park Academy
9th - 734 - Christs Household Of Faith
10th - 696.50 - Mayer Lutheran
11th - 605 - Math & Science Academy
12th - 491 - Lester Prairie
13th - 488 - St Croix Preparatory Acade
14th - 450.50 - New Life Academy
15th - 350 - Brooklyn Center
16th - 344 - Legacy Christian Academy
17th - 179 - North Lakes Academy
18th - 174 - Northwest Homeschool
19th - 69 - Prairie Seeds Academy

4x800m Relay-
9:09.61 - Luke Bormann, Patrick Kobbermann, Mitchell Arend, Isaac Showalter (4th)

800m Splits-
2:13.1 - Luke Bormann
2:15.1 - Mitchell Arend
2:20.7 - Patrick Kobbermann
2:20.7 - Isaac Showalter

110m High Hurdles-
19.43 - Aidan Willard
22.62 - Ben Erickson

100m-
12.16 - Henry Leighton
12.21 - Will Nixon

4x200m Relay-
1:38.57 - Will Nixon, Nick Erickson, Tommy Rumpza, Henry Leighton (2nd)

200m Splits-
22.7 - Henry Leighton
24.1 - Tommy Rumpza
25.8 - Nick Erickson
25.9 - Will Nixon

1600m-
4:36.50 - Dob Kintz (3rd)
4:44.94 - Alex Baum (6th)

4x100m Relay-
47.92 - Will Nixon, Jacob Theis, Nick Erickson, Tommy Rumpza (6th)

100m Splits-
11.0 - Tommy Rumpza
11.4 - Nick Erickson
12.7 - Will Nixon
12.8 - Jacob Theis

400m-
54.67 - Johnny Brickweg (4th)
58.75 - Zachary Martin

300m Hurdles-
0:47.64 - Jacob Theis (8th)
0:52.93 - Isaac Showalter

800m-
2:06.42 - Dob Kintz (2nd)
2:14.30 - Luke Bormann

200m-
24.66 - Johnny Brickweg (8th)
26.15 - Jacob Theis

3200m-
10:25.08 - Alex Baum (5th)
11:18.38 - Thomas Wilkin

4x400m Relay-
3:43.33 - Johnny Brickweg, Zachary Martin, Dob Kintz, Henry Leighton (6th)

400m Splits-
54.0 - Henry Leighton
54.7 - Dob Kintz
56.4 - Johnny Brickweg
58.2 - Zachary Martin

Long Jump-
18'10" - Aidan Willard (7th)
18'6.5" - Tommy Rumpza

Triple Jump-
34'2" - Nick Erickson
34'0.5" - Jacob Theis

High Jump-
0:20.50 - Tommy Rumpza
0:20.50 - Aidan Willard

Pole Vault-
11'6" - Henry Leighton (2nd)
9'0" - Aidan Willard (7th)

Shotput-
34'1.75" - Nick Erickson
30'3" - Luca Tallarini

Discus-
82'6" - Luca Tallarini
68'2" - Kiru Adbebe