Archive for April, 2014

Friar Relays Lineups are posted AND have been updated on Friday.


Lineups for the Friar Relays on Sunday, April 27, at Concordia University in River Forest are posted.

All athletes are expected to attend on Sunday. All varsity members will be helping to run the meet.

The bus leaves Fenwick at 9:30 am. Please be on time.

Juniors and seniors must be at Concordia by 10:30am.

Field events and preliminaries begin at 11:00am.

Finals begin at 11:30am.


All field events are scored as relays. Top three marks are added together to determine the team score.

Order of running events:

A) 4 x 1600m relay

B) Pentathlon 100m dash

C) 100m dash prelims

D) 4 x 800m relay

E) 4 x 100m relay

F) Sprint Medley Relay (400-200-200-800)

G) 100m dash semi-finals

H) Pentathlon 110m low hurdles

I) 4 x 110m shuttle hurdle relay

J) 4 x 200m relay

K) Pentathlon 1600m run

L) 1600m run

M) 100m dash finals

N) Distance Medley Relay (800-400-1200-1600)

O) 4 x 400m relay

Lineups for Don Relays on Friday, 4/25/14, are posted

JonT and DanM

The Don Relays are at Notre Dame College Prep, 7655 W Dempster St. in Niles, Illinois.

Be at the glass doors area at 3:20pm.  The bus leaves promptly at 3:30pm.


4:20 Coaches Meeting

4:30 Pole Vault begins

5:00 All other field events begin: (shot and discus, three throws and top 8 to finals, HJ, LJ (east pit) and TJ (west pit) compete at the same time with 3 jumps and then top 8 to finals)

5:30 Prelims 100m and 110m HH (winner of each heat plus next fastest times to finals)

After prelims (about 5:45pm) finals in all running events:

3200m relay

400m relay

110m HH

100m dash

Sprint Medley (200-200-400-800)

440m Low Hurdle Shuttle Relay

Distance Medley Relay (800-400-1200-1600)

800m Relay

1600m run

1600m relay


1/4 or 1/8 inch spikes only.

All athletes must report to the bullpen on the south end of the track by second call for their event.

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Pics from Urbana are posted

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When you click on the preview, the picture may show up in what’s called a “Lightbox”.  That is when a separate window opens over the web page for viewing pictures.  

If you want to see the photo on another page so that you can download it, close the Lightbox and right click on the photo.  Select the option to open the LINK in another tab or window.  

Warming Up and Cooling Down are Essential for Maximum Performance and Injury Prevention


A proper warm up is essential to the performance and health of both sprinters/jumpers and distance runners.

  1. Distance runners may start warming up as long as 1 hour before their event.  Recent research suggests that sprinters spend less time warming up, even as little as 20-30 minutes (, but the warmup should be thorough in any event.
  2. Distance runners should check with their coaches on the proper warmup for their specific event.  There are many good and proper warm up techniques and every training program is unique.  For the sprinters and jumpers, your warmup should encompass the following:
  3. Wear heat-retaining clothing (compression gear at the least on a warm day but sweats and compression gear combined are best).
  4. Start gently.  Spend at least 10 minutes going from walk to jog and then perform some exaggerated arm and leg motion.  The arm and leg motion can include arm swings, standing high knees, and leg swings against a fence.
  5. About 10-15 minutes should be devoted to our usual dynamic flexibility repertoire: A skips, B skips, high knees, butt kicks, light bounding,  slide steps, karaoke, and acceleration.  At the end of this time, you should be sweating and ready.
  6. Research shows that one 150m burst at 95% at the end of the warmup puts the finishing touch on a good warmup by taking the body thru its maximal range of motion and primes the energy system for competition.  If you have already competed in an event, eliminate this step.
  7. Keep your sweats on in the bull pen.  Keep your sweats on as you are directed to the starting line.  Keep your sweats on as you set your blocks.  Take your sweats off when the starter or clerk directs you to do this.
  8. Static stretching can be performed after the initial warmup period but it must be done much more gently than at the end of all competition or at the end of practice.  Stretch just to the point where you feel a stretch and hold only for 1 to 2 seconds.  Don’t bounce.  Static stretching can take away from performance if done incorrectly, so be very careful.
  9. Use a foam roller to massage your legs after the warmup but while waiting for your event.


Cool down is equally important.  Don’t walk off of the finish line to start looking for the sign-out sheet.

  1. The purpose of a cool down is to remove the wast products built up during your event and to prevent injury and reduce soreness.
  2. Cool downs are performed after one event but before warming up for the next event, or they are an end-of-meet regiment. 
  3. You must keep your heart rate above the resting rate so that your body’s circulation and lymphatic systems can efficiently remove the lactic acid and other waste products.
  4. Wear heat-retaining clothes during the cool-down.  Get out of your competition shoes and into your trainers.
  5. For sprinters, it’s more than just jogging.  You should include exaggerated arm swings and leg motions at the start of cool down and move from jogging to walking.
  6. Use a foam roller to massage yourself but, as always, work the roller towards the heart.  For example, start the roller at the ankle and work to the knee if you are massaging your calf.  Don’t roll back and forth—one direction only.
  7. Use the cool down time to reflect on your performance.

For more information on sprinter/jumper warmup and cool down:

Results and pictures posted



RESULTS: When viewing results, if you want to keep track of PRs, look under the “Improv.” column.  If you see a negative sign in front of the percentage, then you achieved a PR.  The % tells you the difference between this meet’s performance and the next best performance as a percentage.  


PICTURES: When you click on the preview, the picture may show up in what’s called a “Lightbox”.  That is when a separate window opens over the web page for viewing pictures.  

If you want to see the photo on another page so that you can download it, close the Lightbox and right click on the photo.  Select the option to open the LINK in another tab or window.  

Information on the Urbana Meet


Be at school at 5:20am.  Please be on time.

Bus leaves at 5:30am.  We will be traveling to Urbana High School in Urbana Illinois (map below).

Bring: plenty of warm clothes, pillow, blanket, food, drink, rain gear, homework or other material to pass the time, sunscreen, and money for dinner after the meet.

We will be stopping at a buffet restaurant on the way home.

Frosh-soph events are limited to field events and relays.  Frosh-soph can compete on both levels.

Scratch meeting from 8:30am – 9:00am

Pole vault starting height: 7’6″ F/S,  8’6″ V

High jump start: 4’10” F/S, 5’2″ V

LJ, TJ, shot, discus: 4 trials and no finals, cafeteria style (90 minutes for the jumps)

All field events begin at 9:30am.

Awards: F/S and V medals for 1 thru 3 and ribbons for 4-6

1/4 inch pyramid spikes only.

Athletes must stay off of the football field.

FAT timing will be used.

Lineups are on the lineups page.

Teams competing: Argo, Champaign Central, Danville, Effingham, Fenwick, MacArthur, Manual, Mattoon, Peoria Christian, Rich South, Urbana, Zion-Benton

Order of events starting at 9:30 am

110m HH prelims

100m dash prelims

F/S 3200m relay

Varsity 3200m run (heat 1)

200m dash prelims

Varsity 3200m relay

F/S 400m relay

Varsity 400m relay

3200m run (heat 2)

110m HH finals

100m dash finals

800m run

F/S 800m relay

Varsity 800m relay

400m dash

300m Intermediate Hurdles

1600m run

200m dash

F/S 1600m relay

Varsity 1600m relay


Lineups for meet at St. Ignatius are posted


Schools competing:  Fenwick, St. Ignatius, University of Chicago Lab School, Lincoln Park, Christ the King

Bus leaves promptly after 11th period.  

6-lane, 400-meter all-weather track.  Spikes allowed

FS first, then varsity.  

Alley starts for 3200, 4×800, 800, 1600 

Do not to eat or drink anything other than water on the football field.  Set up camp as far as possible to the EAST end of the
field—toward the Sears/Willis Tower.

Tentative Schedule
4:30  Field Events
Long Jump (cafeteria for 45 minutes, 4:30- 5:15, varsity and
frosh/soph combined)
High Jump  (varsity and frosh/soph combined)
Shot put (varsity and frosh/soph combined)
Triple Jump (cafeteria for 45 minutes—5:15-6:00, varsity and
frosh/soph combined), follows LJ
Pole Vault (varsity and frosh/soph combined)
Discus (after shot, varsity and frosh/soph combined)

4:00  4×800 (Varsity and frosh/soph combined, 1 team each level, plus
exhibition teams)
4:20  4×100 (Varsity and frosh soph combined, 1 team each level, plus
exhibition teams)
4:30  3200 (Varsity and F/S)
4:50  110 HH  Boys (Frosh/soph, varsity)
5:05  100 (Frosh/soph, varsity)
5:15  800 (Varsity and frosh soph combined)
5:25  4×200 (Varsity and frosh soph combined, 1 team each level, plus
exhibition teams)
5:35  400 (Frosh/soph, varsity)
5:50  300 IH (Frosh/soph, varsity)
6:05  1600 (Varsity and frosh soph combined)
6:15  200 ( (Frosh/soph, varsity)
6:30  4×400 (Varsity and frosh/soph combined, 1 team each level, plus
exhibition heat if necessary)

St. Ignatius

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HYDRATE! for maximum performance

Drinking fountain

Did you know???

  • Dehydration impairs physical and mental performance in all events.
  • You lose fluids through breathing as well as sweating.
  • You can lose significant amounts of fluids in a cool and dry environment without “breaking a sweat”.
  • A fluid loss of 2% of your body weight will cause an increase in perceived effort.
  • A fluid loss of 2% of your body weight will reduce performance by 10-20%.
  • A fluid loss of 3-5% of your body weight impairs reaction time, power moves (jumps, throws), judgement, concentration, and decision-making.
  • A fluid loss of 3-5% of your body weight will increase the risk of brain injury during sudden deceleration or head impact (like landing in a pit or a pad or falling during a pileup on the track).
  • Dehydration increases the risk of muscle pulls and strains during short and intense efforts.
  • Dehydration is potentially fatal during prolonged competition or training on a hot day.

What should you drink?

  • Water’s good.  It’s cheap, readily available, and works.  But you may not like drinking a lot of water.  If not, then try
  • Your favorite sports drink (Tasty and contains fuel (carbos)

Don’t drink caffeine, high sugared drinks, carbonated beverages, milk, etc.  These will make dehydration a bigger problem or cause other issues that negatively affect performance.

Are you pole vaulting? Watch the best…

Things to watch: full arm extension on takeoff, the “long jump style” takeoff with high knee drive and trying to maximize height (jumping the pole to vertical), the takeoff leg being held back and then swinging forcefully to meet the free leg in a tuck position, the active “shoot, pull, turn, push, and throw-away”.

Are you long jumping? Watch the best…

The long jump is a full sprint with an explosive “high jump” at the end. It requires speed and accuracy. Watch for the jumper’s free leg drive: the thigh is nearly horizontal. See the powerful arm drive. Watch the full footed action off of the board. See the jumper taking off with his center of mass beyond the board. You will see hang and rotation techniques during the flight phase. But all of these world class jumpers have one thing in common–they have incredible vertical! See how high they are when they are at the peak of their flight.