The harrier this training log belongs to is _______________________________ Class of _______________

African Proverb

2017 – Welcome Letter

Welcome to the beginning of another season of track & field. Throughout this booklet you will find

information about training, nutrition, goal setting etc… On our track & field and cross country websites you

will find additional information and guides that I encourage you to review. All of this information is

presented to help you reach your full athletic and character potential.

Maximizing your potential is not a complicated task, however, it is also not an easy one. Success

takes hard, consistent work (most importantly when you think no one is watching – because these are the

moments when you gain an edge over your competition). There are many clichés and platitudes regarding

success, but these sayings persist because it proves difficult for people to adapt their character from

immediate gratifications to the achievement of long term goals. As you look at the information in this

booklet, your eyes may linger on the records pages the longest. As you look at these pages ask yourself two

simple questions: “Why do some people on the all-time top ten list not appear on it until their junior or

senior years? And, why do some people, who were on the list as a freshman, no longer appear on it as a

junior or senior?” I believe the answers to these questions are self-evident, what may not be quite so self-

evident is which of your answers best describes your own character?

There are two items I would like to end with. The first is a quote from John Stewart, the former host

of The Daily Show who, some would argue, had a profound impact on American satire and news over the

past two decades. And the second is an article written by a college recruiter on what he looks for in

potential athletes.

“Excellence is hard…Every artist that I have ever really admired and I have delved into their process it

is always the same. Its always deconstructive, somewhat obsessive, and intentional. And I think you

can translate that Ethos…to any profession that people will go in. And, if your aim is to challenge

yourself and be excellent and improve and truly try…(then you can) handle and synthesize

constructive criticism because that is what makes you better. All processes are drafts. First draft,

second draft, third draft, revision. And, that’s what I feel like, it’s a methodology that applies to

anything you do. That is why I have such admiration for anyone who excels at what they do. Because

I know what goes into it. Nothing is an accident.”

-John Stewart on Charlie Rose, 11/22/2016

Talent Gets You Noticed, Character Gets You Recruited James Leath

“He is going to be shocked we no longer want him.”

“Come again?” I asked the college assistant coach seated across from me at lunch. “You flew across the country to meet him, and now you won’t recruit him anymore?”

“He is a great talent, he certainly has the skills needed to play for us,” said the coach. “Sadly, he just won’t fit in well with our culture. It’s sad how many kids we come across every year that we cannot recruit, and it has nothing to do with their ability.”

As the Head of Leadership at IMG Academy in Bradenton, FL, I have the privilege of having conversations with college recruiters from major universities every week. One of saddest topics we discuss are stories of top high school talent being passed over because of behavior off the field. High talent and low character is a poor combination.

I have heard these stories enough to feel compelled to write this so that it may be passed onto every high school athlete that dreams of playing in college. There are a lot of talented athletes out there, but talent alone will not land you a coveted roster spot. Your talent may get your foot in the door, but it takes a lot more to hit the field at the next level.

The recruiter is not there to see you tackle, throw, bump, spike, pitch, catch, hit, shoot, or pass for the thousandth time. He already knows your stats. He has already watched your highlight film and read all the press clippings. He has likely seen you play. What he is looking for are called intangibles, the things that cannot be easily measured, but make all the difference.

Of the countless conversations I have had with college recruiters, here are the most common questions recruiters are searching for answers to decide whether they should recruit you or not.

What are you doing when you think no one is watching?

Recruiters are not always wearing their school clothing. That guy in the corner of the weight room talking to your coach? He might be a recruiter on an unscheduled visit. That woman in the stands taking notes? She may be writing down the behavior she sees to report back to her head coach. The more talented you are, the more people are watching you to see your flaws. How do you treat your teammates, coaches, parents, and officials? Do you make eye contact with your coach when she is talking? What is your body language like when things are not going well? This all matters, a lot!

Are you one thing in person, and another person online?

Social media is the microphone of your character, and whether you agree or not, you will be judged by what you post. Please, pause and think before you post! If you wouldn’t want it on a billboard so your grandma could read it, you probably shouldn’t post it online.

Colleges put a lot of research into your character, especially the high-profile sports such as football and basketball. Most schools have teams of people who use very creative tactics to comb through your social media feeds.

For example, I heard a story recently about a prospect who used a lot of racial slurs on his Twitter account. This recruit was shocked because his Twitter account was set to private. However, a few weeks prior to the recruiter’s visit, this prospect accepted a request to allow an account with a profile picture of a pretty girl. That account was actually owned by a guy named Chris. Once accepted as a follower, Chris was given access to that prospect’s entire feed. Chris also discovered that the recruit had a habit of ridiculing teammates online. The recruiter thought that prospect had the talent to play at the next level, but talent alone gets you nowhere.

Who are your biggest influences?

You will become like the people you hang out with the most. This includes who you follow on social media. Take a look at who you are following on social media sites, and in life, and unfollow those you do not wish to be associated with or become like.

Last year, I spoke to a coach about a 5-star baseball recruit being watched by all the major universities. That was until a news story came out about all the accounts this recruit was following on Twitter that promoted sexual assault towards women, drug use, and alcohol consumption. This recruit also had a Twitch account where he would play certain games that glorified abuse towards women and was recorded cheering when an explicit event would happen during the game. Not surprisingly, he ended up going to community college and getting kicked off his team halfway through the year.

Ask yourself, “If I were a coach, and I looked at the list of people influencing me, would I recruit me?” Be honest with yourself, because your potential future coach will be looking very closely at your influencers.

Are you a great teammate? Do you make a good first impression?

I coached varsity football for a number of years and had some decent talent under my supervision. I remember one recruiter visiting from a big school in Southern California to take a look at our star linebacker, maybe the best at his position I ever coached.

When the recruiter arrived, he was wearing boots, jeans, and a t-shirt. Nothing about what he was wearing gave away where he was from or connected him to his university. As I spoke to him in the corner of the weight room, he watched one particular athlete with great intensity. If he were to tell the story, this is how it would go:

“When I arrived at the school, I was taken directly to the weight room where our number one linebacker prospect was lifting with his team. He did not know who I was because I was wearing regular street clothes. I do this during all my visits because I don’t want to influence their normal routine just because I’m watching. I am sure the amount of weight he was squatting was impressive, but watching him squat was not what I flew 400 miles to observe. One thing I noticed was during every set, he had a spotter standing behind him just in case he needed help. This teammate was yelling encouragement during the prospect’s last few reps and helped him rack the bar.”

“After all three sets, sadly, I watched our recruit sit down and pull out his phone instead of returning the favor of spotting his teammate. His coach asked him to put his phone away after his first set. He did. He then pulled it back out after the second set. I stopped his coach from intervening again. We look for guys who can be trusted to do the things after being told once. During the third set, he finally put his phone down, but only because he saw his teammate struggling to finish his last few reps. This teammate was there for the prospect every rep. The prospect, however, did not spot him or encourage him, putting himself and those around him in danger. I began to question his ability to be a great teammate, and if he would fit in with our team. Then, when the workout was over, the coach blew the whistle to start cleaning up. The prospect headed straight for his cleats and walked out the door, never even making eye contact with me, and leaving his teammates to clean up and rack the weights. Definitely not a good fit for our culture.”

You are always being watched—from the moment you get out of your car to the moment you leave the parking lot. The more talented you are, the more people pay attention. Give them a reason to remember you off the field, court, mat, or pool.

Do you “sweep the shed?”

The most successful sports team in the professional era is not the NY Yankees, or the Boston Celtics, or Real Madrid, but a team from a far less known sport. It is the New Zealand All Blacks in rugby, who have an astonishing 86% winning percentage and numerous championships to their name. In the outstanding book, Legacy, written about the All Blacks (the most winningest professional team in the history of modern sports), author James Kerr discusses one of their core values that epitomizes the selfless attitude.

It’s called “Sweep the Shed.”

You see the goal of every All Blacks player is to leave the national team shirt in a better place than when he got it. His goal is to contribute to the legacy by doing his part to grow the game and keep the team progressing every single day.

In order to do so, the players realize that you must remain humble, and that no one is too big or too famous to do the little things required each and every day to get better. You must eat right. You must sleep well. You must take care of yourself on and off the field. You must train hard. You must sacrifice your own goals for the greater good and a higher purpose.

You must sweep the shed.

After each match, played in front of 80,000 plus fans, in front of millions on TV, after the camera crews have left, and the coaches are done speaking, when the eyes of the world have turned elsewhere, there is still a locker room to be cleaned.

…by the players!

If the New Zealand All Blacks are sweeping their locker room, then why aren’t you out there helping younger players, picking up cones, arriving first and leaving last, and setting the example for others? Are you leaving the uniform in a better place, or counting the days until they retire your jersey?

I once asked a recruiter what he thought of the prospect he came to watch.

“Remember when they were doing pushups?” he asked. “He led the team by counting, but he missed pushup 13 and pushup 18. He just didn’t go down, even though he commanded the team, too. I am not sure about this guy, honestly. Out of twenty plays, we can’t have him taking off two because he is tired.”

You are always being watched, so sweep the shed.

Do you show a sense gratitude?

How you treat the people who take care of you matters. The coaches, the trainers, the ball boys—they are there to serve, but they are not your servants. True leaders serve those around them. When the trainer shows up, don’t bark, “I need tape!” Instead, ask for it. Say “please.” Say “thank you.” Clean up after yourself. When you are grateful, and treat others with the respect they deserve, people take notice. More importantly, it’s the right thing to do.

Your talent will get you noticed, but your character will get you recruited.

Show gratitude. Be a positive influence. Do the little things. Be a great teammate. Make a great first impression. Sweep the shed.

And always remember, whether you are online, on the field or in the classroom, someone is watching.

As president Calvin Coolidge once said, “nothing is more common than unsuccessful men with talent.”

Your reputation is who people think you are; your character is who you are when you think no one is paying attention. Someone is always paying attention, and every recruiter has countless stories of passing on a talented athlete who failed the character test. You must be the exception. You must be extra-ordinary. That’s how you get recruited.

“Tell your heart that the fear of suffering is worse than suffering itself. And that no heart has ever suffered when it goes in search of its dreams.” – Pauolo Coelho

Habits of Successful Runners:

Make running a priority, part of a routine. If you try to fit your run in between other activities it will often times be rushed, or cut short, and there is no cutting corners on your way to success. Your run should be a part of your everyday routine.

Create goals. Everyone needs motivation, have a goal in mind that you want to accomplish so each day helps bring you one step closer to reaching your goal

Have proper equipment. No running in sandals or tennis shoes. Buy running shoes, wear a watch and running shorts (no running naked!)

Track your workouts. Use a running log/training diary to keep track of your activities. This can help develop your future training plan, as well as be used to identify the cause of injuries

Vary your runs when training on your own (out of season). Monotony stinks! Do runs in new locations, vary the distances you run, vary the paces you run, incorporate hills in your run, and run on new surfaces - try to run on soft surfaces (grass, dirt, wood chips) as much as possible which will prevent long-term injuries

Lift weights and do sit-ups/core exercises as much as possible. Let’s face it, we’re skinny runners.

Get 8-10 hours of beauty sleep at night (not including catnaps in the middle of the day), no one likes to see an ogre running down the street after them at 8 in the morning!

Eat healthy Believe in yourself, believe in your training, and have fun!

Equipment

Running shoes – these should be replaced every 300-500 miles depending on how frequently you run in them (the more you run the sooner the shoe should be changed)

o Buy these from a running store (Run MN, Run N Fun, or TC Running) Watch – A simple watch that can keep track of how long you have been running for Running Shorts/tights – you need to wear shorts that stop above the knee for full range of motion Cold Weather

o Hat, gloves (mittens work better than gloves), scarf/face mask on really cold days o Running pants/tights o Multiple layers for your body; it is better to where multiple layers (socks, mittens, shirts,

etc…) than one bulky layer.

Goal Setting – “A winners is someone who sets their goals, commits themselves to those goals and then pursues their goals with all the ability that is given to them. That requires someone who believes in themselves, who will make self-sacrifices, work hard and maintain the determination to perform at the best of their ability.” - C. Leeman Bennet

One of the most important things that you can do as a runner is establish what your goal for training is. This will give you motivation, direction, and purpose when training. Goals can be broken down into long-term goals which cover several years, medium range goals which cover seasonal objectives, and short-term goals that may be day-to-day or week-to-week. Use the following worksheet to write down your goals.

Long term goal(s):

Use the space provided to write down what goals you would like to accomplish

1._________________________________________________________

2._________________________________________________________

3. ________________________________________________________

Medium term goal(s):

Use the space provided to write down what goals you would like to accomplish

1._________________________________________________________

2. _________________________________________________________

3. _________________________________________________________

Short term goal(s):

Use the space provided to write down what goals you would like to accomplish

1. 8.

2. 9.

3. 10.

4. 11.

5. 12.

6. 13.

7.

When you reach your goal check it off

"Champions are made when no one is watching" Use your apps@district196.org account to log your training via the Google Collab form

Distance Time Pace Workout/Type of workoutRoute Weather Shoes Comments

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

average:

Distance Time Pace Workout/Type of run Route Weather Shoes Comments

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

average:

Date Time Weight

2017-2018 Training Log

Tracking weight

Use the website http://www.gmap-pedometer.com/ to map your run.

For saved routes use Username: evhsxctf Password: Lightningonthetrack

Training – “Dedication and commitment are what transfer dreams into realities” – unknown

There is only one proven way to become a better runner, and that is to run. The more time spent running, the better you will become. One of the greatest challenges that a high school athlete faces when training is remaining consistent in our training, and yet this is the most important tenant of running.

Some off-season training tips from Eastview runners

Erik Rosvold (school record holder 2 miles): “Starting my sophomore year in the winter I ran an average of 30-35 miles a week. Each year I tried to do more. By the time of my senior year I would run 6 days a week, sometimes twice a day and lift weights Mon/Wed/Fri.”

David Pachuta (All-State 800): “The biggest change I made in my training that helped me reach the level I was at was committing to lifting. Oh…and hills.”

Nick Oelke (school record holder 5k): “You have to want to win”…….his other more colorful quote was “Just shut-up and run”

Suggested Summer running totals.

Join us at our summer running club by the weight room doors of the high school every day M-F @ 8am

Freshman/New runners

Mileage: approximately 150 mi over the 10 wks of summer

Lifting: twice/week

Abs/Core: every other day

Returning Underclassmen

Mileage: approximately 250-300 mi over the 10 wks of summer

Lifting: twice/week

Abs/Core: every other day

Varsity/Upperclassmen

Mileage: approximately 400 mi over the 10 wks of summer

Lifting: 2-3/week

Abs/Core: every other day

Middle Schoolers

Mileage: approximately 100 mi over 10 wks of summer Abs/Core: Every other day

Long runs @ 9am Schultz Beach followed by BBQs

• 6/17 • 6/24 • 7/29

NHS Scholarship 5k/Alumni race 7/8 @ 8am Eastview stadium, BBQ to follow

Summer Camp in Colorado Apprx. Dates 7/20-7/26

Physiology

Aerobic Training

Running a 5,000m race in cross country is largely an aerobic activity. This means that your muscles use oxygen to create the energy you use to run. Since cross country is an aerobic sport, most of our time spent training is spent running at what is called aerobic (conversation) pace. When running at this speed the muscles and cells in your body become more efficient at using glycogen (sugars from eating carbohydrates) and oxygen to produce energy and this in turn lets you run for longer and longer. Most beginning athletes will run on average 25-35 miles over the course of a week. However, as athletes become more experienced the amount that they run each week increases. Most varsity runners at Eastview are expected to train consistently enough throughout their careers to be able to handle running between 50-60 miles per week by the time they are seniors. This type of training should make up the bulk of your off-seasons (summers and winters), more information on the training page.

Aerobic runs – runs at a conversational pace used to increase size and strength of the heart, as well as promote mitochondria and capillary growth allowing your body to produce energy more efficiently

Threshold – runs at slightly slower (approx. 30 sec) than 5k race pace. Trains your body to hold down lactate accumulation in your cells.

Recovery/easy Run Duration: 3-8 mi Intensity: Conversation pace (70%-75% VO2) Frequency: 3-4 per week Recovery: 24 hrs

Long Run Duration: 8-12mi (not to exceed 25% of weekly mileage) Intensity: Conversation pace (65%) Frequency: 1 per week Recovery: 24 hrs

Tempo Run Duration: 15-20 min Intensity: approx. 30 sec per mile slower than 5k race pace (80%-85% VO2) Frequency: 1 per 2 wk Recovery: 24 hrs

Tempo Intervals Duration: 3-4 x 8-10 min, with 5:1 rest (1min rest per 5 min running) Intensity: approx. 30 sec per mile slower than 5k race pace (80%-85% VO2) Frequency: 1 per 2 weeks Recovery: 24 hrs

or

Fartlek – Swedish for “Speed-Play” where you break your run into smaller segments run at faster than aerobic pace (threshold)

Fartlek Duration: 12-15 min total running at faster pace w/ 5:1 rest Intensity: approx. 30 sec per mile slower than 5k race pace (80%-85% VO2) Frequency: 1 per 2 weeks Recovery: 24 hrs

Anaerobic Training

Anaerobic training is when we run at pace that requires greater energy than aerobic running. The body produces additional energy through a process that does not use oxygen (anaerobic). When a runner talks about doing a workout, they are often times referencing this kind of running. These workouts more frequently during the competitive season than out of the competitive season as it is important to have a strong base of aerobic ability prior to handling this faster running

For more details on our training visit our webpage eastviewathletics.com/cross_country/boys and click on program links, boys cross country team information to find our “student guide”

VO2 max – these workouts develop the body’s ability to deliver oxygen to the muscles

Intervals (Glycolytic) – used to improve running form (economy)

Repetitions (alactic) – used to improve speed/turn over while running

VO2 workouts Duration: 4x1600, 5x1000, 6x800, or 10-12x400, 3-5 min with rest=work (1:1) Intensity: race pace or slightly slower (95%-100% VO2) Frequency: 1 per week Recovery: 48 hrs

Intervals Duration: 200-600m repeats totaling 2000-3000m with full recovery (HR=120ish) Intensity: race pace or slightly faster (105-120% VO2) Frequency: 1-2 per week Recovery: 48-72 hrs

Repetitions Duration: 30-150m repeats totaling 600-1000m with full recovery (HR=120ish) Intensity: Max effort (120-130% VO2) Frequency: 1-2 per week Recovery: 48-72 hrs

Long Hills Duration: 200m with full recovery (HR=120ish) Intensity: race pace or slightly faster (105-120% VO2) Frequency: 1 per week Recovery: 48-72 hrs

Short Hills Duration: 100m with full recovery (HR=120ish) Intensity: max effort (105-120% VO2) Frequency: 1 per week Recovery: 48-72 hrs

HYDRATION: WHEN, HOW MUCH To stay hydrated everyday

half your weight in ounces plus 8 oz. per 15 minutes of exercise

2-3 hrs. before running

17-20 oz. combination of water and spor ts drink

30 min. before race

8-10 oz. water or spor ts drink

Post-race or after practice

24 oz. combo of water and spor ts drink for every pound of body weight lost during exercise

8 oz. = 1 cup 12 oz. = size of soda can

NUTRITION AND HYDRATION

HYDRATE...Make it a Habit SIGNS OF HEAT PROBLEMS

HYDRATION CHECK: If your urine looks like lemonade, you are well-hydrated. If it looks like apple juice, you are under-hydrated.

LEARN HOW TO CALCULATE SWEAT LOSS Know your sweat rate to determine how much fluid to drink to replace weight lost. Sweat loss is weight before exercise, minus weight after exercise, plus amount of fluid consumed. There are many websites that will help you determine your sweat rate.

UNDERSTANDING SPORTS DRINKS If runners lose too much fluid in sweat without replacing what they’ve lost in both fluids and electrolytes (like sodium and potassium) they risk becoming dehydrated. Spor ts drinks provide triple benefits: they rehydrate, refuel & replenish. They replace carbs and sodium. * Choose spor ts drinks with sodium, carbohydrates and and potassium. It should have at least 14 grams of carbs per 8 oz., in drinks such as Gatorade and Powerade. * Stay away from energy drinks and fitness waters, such as Red Bull, Propel, Vitamin Water and low-calorie spor ts drinks drinks like G-2. These do not have the nutrients found in spor ts drinks.

x x8/28/09x x

If you are dehydrated you lose speed, strength, energy and decision- making ability. Your risk of injury is also increased.

Not feeling good? Tell Someone asap! Know the early stages of heat exhaustion. If you are experiencing dizziness, blurred vision or vomiting...tell a coach, adult or teammate.

DEHYDRATION Dehydration reduces strength, power and endurance. Signs of dehydration: thirsty, headache, fatigue, impaired performance, nausea, dry mouth, chills, clammy skin, cramps, muscles lose strength. Higher levels of dehydration can lead to increased body temperature, dizziness, and heat stroke, which can be life-threatening.

RESOURCES www.usatf.org (US Track & Field) www.runnersworld.com www.gssiweb.com (Gatorade library) www.wcpss.net/athletics: hot weather info www.scandpg.org (American Dietetic Assn) www.trianglediet.com www.RKTeamNutrition.net www.nutritiondata.com

Runners and parents should be aware of signs of heat cramps, heat stroke and heat exhaustion. Adapting to heat takes 14 days of acclimation. Heat Exhaustion is very common during a cross country meet. It can be due to heat, fluid loss, concurrent sickness such as a viral illness, medications or simply overexertion. . Early Stages: Signs of Heat Exhaustion: *Cool, moist, pale, ashen, or flushed skin •Headache, nausea, dizziness •Weakness, exhaustion •Heavy sweating

Late Stages: Signs of Heat Stroke •Red, hot, dry skin •Changes in level of consciousness •Vomiting Coaches and parents should ensure that Ice packs are available at meets.

This material is produced by the Wake County XC Parent Education Group, made up of parent volunteers from Wake County high school cross country teams. Its purpose is to provide educational information for athletes, parents and coaches on nutrition, hydration and safety for high school runners.

This material is intended for general educational purposes, and does not take the place of a physician, or serve as substitute for medical advice or treatment.

Choose Powerade or Gatorade, which have the best ingredients

FUELING SPORTS PERFORMANCE

THE NIGHT BEFORE AN EVENT Star t fueling the night before a race with: * High carb foods: whole grain bread, pasta,

rice, cereal * Protein foods (PB, lean meats, eggs, yogurt,

low fat dairy * Water for hydration and digestion DINNER IDEAS: Pasta w/grilled chicken & marinara, salad Salmon and potatoes, sautéed zucchini Baked potato w/veggies & low fat chili Rice and grilled/broiled chicken, peas Stir-fried veggies, lean meat, rice, bread

CARB LOADING What’s a Cross Country meet without a carb-loading Pasta Dinner? Carbs fuel muscles for training and racing and provide long-haul energy stores. Pasta, rice Pancakes Cereal, oatmeal Potatoes Whole grain bread, bagels Yogurt Bananas, fruit, fruit juice Sports drinks Crackers, pretzels Fig bars, raisins

PRE-RACE FOODS * 2-4 hours before racing eat a decent meal * 30 minutes out eat a small nutritious snack * Eat easily digestible foods * Choose unprocessed foods. Low fiber cereal & milk Yogurt Dried fruit, fresh fruit Rice, noodles, pasta w/low-fat sauce Chicken with pasta Bagel, Banana Cream of wheat or rice Baked potato w/steamed broccoli Bread or toast w/honey or jam Pancakes w/syrup Non-dairy fruit smoothie Cereal bar, spor ts bar Boiled or scrambled eggs, toast

WHEN TO EAT to allow time for digestion 1 hour prior to exercise small snack 2 hours “ light meal 3 hours “ regular-sized meal 4 hours + heavy meal

BREAKFAST IDEAS * Oatmeal * Pancakes, waffles * Eggs * Fruit, juice * Banana * Yogurt * French toast * Fruit smoothie

LUNCH IDEAS -Turkey sandwich - Pasta -Fruit -Low-fat yogurt Bread and honey -PB&J, skim milk Bagel w/PB or cream cheese & honey

POST-RACE REFUELING The most important time to eat is within 30 minutes after running * It restores energy and repairs muscle

Waiting longer than 2 hours can slow recovery. * Protein as well as carbohydrates are impor- tant for tissue repair and glycogen replacement Spor ts drink--16 oz. or more Bread--add honey, jam, cream cheese Cereal w/skim milk and fruit Yogurt w/fruit or nuts Chocolate milk Turkey sandwich PB&J sandwich Fruit smoothie Fruit Crackers Granola

“ Don’t try some- thing different on race day. You should know your body and what works for you.” Jen Ketterly, UNC Chapel Hill Athletics

HEALTHY FATS Many runners eat too little fat. They are impor- tant for immunity, recovery, energy and health. Examples of good fats include: nuts, seeds, peanut butter, oils (like Olive oil), oil-based salad dressings, olives, avocado, soy nuts or soy milk, fish.

IRON-RICH FOODS Low iron may result in decreased perfor- mance, fatigue, feeling faint, breathlessness. Consult with your physician to test iron levels. Lean beef, pork, skinless roasted chicken breast Green veggies--peas, spinach, lentils, beets Whole grain breads & fortified cereals Dried fruit, apricots, raisins, sunflower seeds Nuts, peanut butter, PB crackers, hard pretzels Canned tuna, beans, molasses, Hard-boiled egg, egg yolks, baked potato with skin

SODIUM Sodium is lost through sweating. It’s the most important electrolyte to replete. You can find sodium in: Crackers, pretzels, sports drinks, soups, pickles, salted popcorn, tomato juice

PROTEIN Needed for energy and to repair muscle tissue Meats, fish, poultry Soy milk Low-fat string cheese Eggs Peanut Butter Beans, lentils Low-fat milk Yogurt Nuts & seeds Whole grains

Resources: Tracy Owens, MPH, RD, LDN, Triangle Nutrition Therapy Michelle Rockwell, MS, RD, CSSD, Sports Nutrition consultant Jen Ketterly, MS, RD, Spor ts Nutritionist, UNC Chapel Hill Larry Mann, M.D., Jeffers, Mann & Ar tman Pediatrics

TIPS: Don’t skip meals, eat a good breakfast, refuel within 30 minutes after running. AND GET ENOUGH SLEEP!

DAILY NUTRITION CHECKLIST Protein Carbs Calcium Iron Vitamin C Sodium Fluids Healthy fats

LOAD UP ON VITAMIN C Vitamin C is an antioxidant that can help protect your body and encourage recovery. oranges, OJ, grapefruit, tangerines, cantaloupe, strawberries, cranberry juice, broccoli, leafy greens, tomatoes, peppers, potatoes

BOOST YOUR CALCIUM INTAKE Drink your milk! Calcium deficiency can cause stress fractures. Calcium is found in: milk almonds yogurt salmon cheddar cheese broccoli milkshakes baked beans, peas

GOOD SNACK CHOICES Stay away from the candy and processed foods. Pack your own lunch and snacks. Pretzels, nuts Fig bars Peanut butter & bagel Power bars Granola bars Carrots Graham crackers Pudding cup Wheat crackers Oranges, grapes PB & honey on tortilla Bananas

Any school or team is welcome to post this information.

Created by the Wake County XC Parent Education Group, made up of parent volunteers from Wake County high school cross country teams.

What do I have in the fridge that is?

Carbohydrate –

Brown:____________________________

White: ____________________________

Yellow: ____________________________

Protein –

Red: ____________________________

White: ____________________________

Fish: ____________________________

Fruits –

Red: ____________________________

Orange: ___________________________

Purple: ____________________________

Green: ____________________________

Yellow: ____________________________

Blue: ____________________________

Vegetables –

Red: ____________________________

Orange: ____________________________

Yellow: ____________________________

Green: ____________________________

Purple: ____________________________

Rolf Melby (St Olaf) Bauman Invite (Galewoods Golf Course)

16:42.7 Erik Rosvold, 2010 16:27.8 Nick Oelke, 2012

16:45.2 Nick Oelke, 2012 16:29.1 Erik Rosvold, 2010

17:06.0 Bryant Ruff, 2016 16:36.5 Ken Hoffman, 2011

17:12.6 Ken Hoffman, 2010 16:43.1 David Salter, 2011

17: 18.2 David Salter, 2010 16:55 Michael Griepp, 2009

17:20.0 Michael Brennan, 2016 16:57 David Pachuta, 2006

17:21 Michael Griepp, 2009 17:00 Paul Thompson, 2008

17:23.4 Addisu Mulugeta, 2014 17:01.4 Dan Spika, 2011

17:26.0 John Breimhurst, 2016 17:02 Travis Burkstrand, 2006

17:33.1 John Donlan, 2012 17:02.1 Kevin Gunawan, 2015

Mayo (Eastwood) Eagle Invite (Apple Valley High School)

16:20.94 Nick Oelke, 2012 16:20.5 Nick Oelke, 2012

16:38.9 Erik Rosvold, 2010 16:28 Ken Hoffman, 2011

16:46.4 Michael Griepp, 2009 16:30.1 Travis Burkstrand, 2007

16:58.48 John Donlan, 2012 16:33.6 Andy Larsen, 2002

17:01 Ken Hoffman, 2009 16:39.1 Seth Rosvold, 2005

17:05.5 Bryant Ruff, 2016 16:51 Matt Saatkamp, 2003

17:10.23 Zach Tollefson, 2012 16:54.1 Chris Kantos, 2002

17:10.7 Tanner Leighton, 2014 16:54.1 David Pachuta, 2005

17:21.7 Addisu Mulugeta, 2014 17:01.0 Kevin Gunawan, 2015

17:21.8 Tim Jurney, 2009 17:02.2 Erik Rosvold, 2010

17:23.1 Scott Fusco, 2009 17:05.4 Philip Caucutt, 2005

16:17.6 Nick Oelke, 2012 16:25.5 Travis Burkstrand, 2007 *new path on Conf course

16:27 Travis Burkstrand, 2007 16:26.6 Nick Oelke, 2012

16:30.8 Erik Rosvold, 2010 16:34.4 Chris Kantos, 2003

16:40.2 Ken Hoffman, 2010 16:41.1 Erik Rosvold, 2010

16:44.7 Michael Griepp, 2009 16:48.4 Jeff Debele, 2007

16:53.6 Zach Tollefson, 2012 16:50.7 Matt Saatkamp, 2003

16:56.2 Addisu Mulugeta, 2014 16:51.9 Andy Larsen, 2001

16:58 Jeff Debele, 2007 16:54.2 Ken Hoffman, 2010

17:02.3 Tanner Leighton, 2014 16:55.1 Kevn Gunawan, 2016*

17:05.7 David Salter, 2010 17:02.3 Zach Tollefson, 2012

17:05.7 Kevin Gunawan, 2015 17:06.4 Marty Maloney, 2007

16:20 Travis Burkstrand, 2006 15:45.8 Nick Oelke, 2012 15:52 Nick Oelke, 2011

16:39.6 Seth Rosvold, 2005 16:11.4 Erik Rosvold, 2010 16:28 David Salter, 2011

16:47.1 David Pachuta, 2005 16:18.8 Kevin Gunawan, 2016 16:32 Ken Hoffman, 2011

16:48.7 Chris Kantos, 2003 16:28.2 Ken Hoffman, 2010 16:32 John Donlan, 2011

16:58.2 Matt Saatkamp, 2003 16:29.4 John Donlan, 2012 16:33 Dan Spika, 2011

16:34.8 Zach Tollefson, 2012 16:51 Joe Manders, 2011

16:41.9 Ian Sharp, 2008 17:15 Zach Tollefson

16:42.9 David Salter, 2010

16:43.8 Dan Spika, 2012

16:52.2 Travis Burkstrand, 2007

Section 3AA (U of M Golf

Course)

EVHS All-Time Top Cross Country Performances

La Crosse (Forest Hills Golf

Course)

Lake/South Suburban Conf (Eagan High

School)

Section 6AA (Gale Woods Park)Section 3AA (Valley Wood Golf

Course)

State Meet (St Olaf)

16:06.0 Nick Oelke (15), 2011

16:12.6 Travis Burkstrand (25), 2006

16:13.7 Travis Burkstrand (19), 2007

16:18.1 Nick Oelke (43), 2012

16:21.9 Andy Larsen (9), 2000

16:24.4 Chris Kantos (43), 2003

16:27.3 John Donlan (53), 2012

16:41.1 Kevin Gunawan (40th), 2016

16:41.5 Erik Rosvold (52), 2010

16:43.9 Chris Kantos (24), 2002

16:45.4 Marty Maloney (62), 2007

16:46.4 Dan Spika (92), 2012

16:48.5 Jeff Debele (69), 2007

All Time Best

15:45.8 Nick Oelke (Section 3AA Valleywood), 2012

15:57.5 Chris Kantos (Apple Jack Invite), 2003

16:07.4 Andy Larsen (Section 6AA Braemer), 2002

16:11.4 Erik Rosvold (Section 3AA Valleywood), 2010

16:12.6 Travis Burkstrand (State Meet), 2006

16:18.8 Kevin Gunawan (Section 3AA Valleywood), 2016

16:25.9 Matt Saatkamp (Apple Jack Invite), 2003

16:27.3 John Donlan (State Meet), 2012

16:28.2 Ken Hoffman (Section 3AA Valleywood), 2010

16:28 David Salter (Section 3AA U of M), 2011

16:33 Dan Spika (Section 3AA U of M), 2011

16:34.8 Zach Tollefson (Section 3AA Valleywood), 2012

Top Freshman Times Top Sophomore Times

16:51.2 Chris Kantos (Section 1AA), 2000 16:21 Andy Larsen (State Meet 9th

place), 2000

16:53.9 Andy Bocchi (Faribault Invite), 2001 16:30 Travis Burkstrand (Lions Invite) 2005

16:56 Ken Hoffman (Section 3AA), 2008 16:32 Chris Kantos (Farmington Invite), 2001

16:56 Andy Larsen (Section 1AA), 1999 16:46.7 Nick Oelke (Section 3AA), 2010

17:28.6 Joe Manders (La Crosse Invite), 2010 16:51 Joe Manders (Section 3AA), 2011

17:36 Travis Burkstrand (Section 6AA), 2004 16:53.3 John Donlan (Section 3AA), 2010

17:41.8 Shane Bernhardson (Mayo Invite) 2011 16:55 Paul Thompson (Fairbault Invite), 2007

17:58.4 Marty Maloney (Lake Conference), 2004 16:56.1 Andy Bocchi (Lakeville Invite), 2002

18:01.4 Bryant Ruff (Section 3AA), 2014 17:01 Ken Hoffman (Mayo Invite), 2009

18:13 Hunter Abramson (Lake Conference), 2007 17:04Marty Maloney (Lions Invite), 2005

18:15.5 Tim Morgenstern (Rochester), 2014 17:16 Gavin Carleton(Section 3AA), 2008

18:16 Nick Oelke (Lake Conference), 2009

Top Junior Times

15:52 Nick Oelke (Section 3AA U of M), 2011

15:57.5 Chris Kantos (Section 6AA), 2002

16:12.6 Travis Burkstrand (State Meet 25th

place), 2006

16:28.2 Ken Hoffman (Section 3AA), 2010

16:31.1 Andy Larsen (Faribault Invite), 2001

16:32 John Donlan (Section 3AA U of M), 2011

16:33 Dan Spika (Section 3AA U of M), 2011

16:42.9 David Salter (Section 3AA), 2010

16:47.1 David Pachuta (Section 6AA), 2005

16:51.6 Dave Balfanz (Section 1AA) 2000

16:55 Erik Rosvold (Bauman/Rovn Invite), 2009

17:00 Paul Thompson (Hopkins Invite), 2008

100 200 400 400 Relay

10.79 Jahkye McClarron, 2014 21.77 Shayne Shaw, 2003 48.26 Ronnie Norton, 2015 41.82 Bowen, Shevlin, Defrance, Shaw, 2003

10.81 Leandre Kennedy, 2012 21.91 John Shevlin, 2002 [-.71w] 50.10 Eric Zimmerman, 2006 42.10 Eastview 2002

10.85 Shayne Shaw, 2003 22.05 Andy Newman, 2001 50.34 AJ Green, 2017 42.39 N. Johnson, Krivoruchka, Newman, Shevlin, 2001

10.85 John Shevlin, 2002 [+1.3w] 22.16 Darren Misiak, 2016 50.38 Will Jackson, 2008 42.97 Shaw, Defrance, Cesarek, Dugan, 2004

10.86 Joe Bowen, 2003 22.37 Leandre Kennedy, 2012 50.47 JJ Grimm, 2014 43.03 Soliday, Krivoruchka, Newman, Vossen, 2000

10.95 Darren Misiak, 2015 22.44 Jahkye McClarron, 2014 50.58 Davis Deboom, 2017 43.25 Eastview, 2012

10.99 Andy Newman, 2001 22.62 Cameron Cropsey, 2011 50.6 Bryce Johsnon, 1999 43.45 Eastview, 2011

11.16 Nick Cesarek, 2004 22.63 Nick Cesarek, 2004 50.7 David Pachuta, 2007 43.47 Machacek, Cesarek, Higgs, Defrance, 2005

11.18 Andrew McLean, 2009 22.84 Eric Zimmerman, 2006 51.24 Paul Hanninen, 2005 43.71 Eastview, 2010

11.22 Andre Hunt, 2008 22.84 Joe Bowen, 2002

800 1600 3200 800 Relay

1:53.13 Travis Burkstrand, 2008 4:20.37 Travis Burkstrand, 2007 9:28.89 Erik Rosvold, 2011 1:28.35 Bowen, Benson, Shevlin Shaw, 2002

1:53.96 David Pachuta, 2007 4:22.71 Seth Rosvold, 2006 9:31.53 Chris Kantos, 2003 1:28.95 McClarron, Grimm, Rosario, Norton, 2014

1:56.22 Tim Morgenstern, 2017 4:22.75 Erik Rosvold, 2011 9:32.53 Travis Burkstrand, 2007 1:29.93 N. Johnson, Krivoruchka, Shevlin, Moe, 2001

1:57.43 Max Peek, 1999 4:25.62 Nick Oelke, 2012 9:41.91 Kevin Gunawan, 2016 1:31.50 Eastview, 2003

1:57.54 Cory Fusco, 2001 4:25.72 David Pachuta, 2007 9:43.47 Nick Oelke, 2012 1:31.64 Burnham, Glenn, Arnett, Cropsey, 2011

1:57.6 AJ Green, 2017 4:26.33 Kevin Gunawan, 2016 9:44.36 Paul Thompson, 2010 1:31.79 Phillips, Grimm, Wichter, McClarron, 2013

1:59.64 Ken Hoffman, 2012 4:27.19 Ken Hoffman, 2012 9:48.11 Seth Rosvold, 2006 1:32.4 Eastview, 2005

2:00.11 Erik Rosvold, 2011 4:28.22 Dan Bocchi, 2002 9:48.97 Jacob Zanker, 2017 1:32.47 Krivoruchka, Larson, Moe, Tatarek, 2000

2:00.09 Matt Sailer, 2003 4:29.80 Matt Saatkamp, 2004 9:50.83 Michael Griepp, 2010 1:32.9 Eastview, 2015

2:00.39 Matt Saatkamp, 2004 4:30.26 Chris Kantos, 2003 9:50.93 Dan Bocchi, 2002 1:33.36 Eastview, 2004

4:30.41 Bryant Ruff, 2017 9:51.03 Bryant Ruff, 2017 1:33.49 Misiak, Perrizo, M. Delich, Green, 2017

110 Hurdles 300 Hurdles 1600 Relay

14.56 Myles Witcher, 2013 39.28 Manny Phoulom-Smith, 2016 3:22.29 Hanninen, S. O'Tool, Menk, Zimmerman, 2005

15.09 Ryan McCormick, 2008 39.47 Carter Stanton, 2006 3:22.91 Jackson, Burkstrand, McCormick, Hunt, 2008

15.22 Dane Bechtoldt, 2002 39.94 Adam Rondeau, 2007 3:25.48 Misiak & Deboom, Gunawan, T. Morgenstern, Green, 2017

15.37 Eric Jorgenson, 2006 40.28 Thomas Cole, 2013 3:27.6 Eastview, 2006

15.39 Steve Smith, 2008 40.84 Eric Jorgenson, 2006 3:27.79 Grimm, Bestul, Phillips, Norton, 2013

15.58 Manny Phoulom-Smith, 2016 40.84 Ryan McCormick, 2008 3:27.85 McClarron, Deboom, Grimm, Norton, 2014

15.71 Thomas Cole, 2013 41.00 Myles Witcher, 2013 3:28.43 Johnson, Peek, Larson, Fusco, 1999

15.72 Adam Rondeau, 2007 41.01 Aaron Stevens, 2009 3:28.82 Eastview, 2002

15.81 Aaron Stevens, 2009 41.34 Nick Budwig, 2008 3:29.57 Eastview, 2007

15.97 Mark Bookman, 2003 41.57 Steve Smith, 2008 3:29.15 Deboom, Twomey, Phoulom-Smith, Norton 2015

3200 Relay

7:52.52, S Morgensern, Gunawan, T Morgenstern, Green, 2017

7:54.71 Pachuta, Osborn, Burkstrand, Mittelsteadt, 2007

8:08.59 Eastview, 2006

8:16.97 N. O'Tool, Zacharetti, Bullis, Fusco, 2001

8:17 Eastview, 2005

8:19.05 Eastview, 2004

8:19.4 Eastview, 2003

8:23.41 Eastview, 2008

8:28.61 Salter, Lenz, Stretar, Donlan, 2012

All-Time Top Ten list - Track Events

Triple Jump Long Jump High Jump Pole Vault

46-7 Frank Veldman, 2011 23-10 ¾ Andrew Newman, 2000 6-11 Frank Veldman, 2011 14-4 John Getzke, 2003

46-4 ½ Kahlil Jordan, 2010 23-4 Frank Veldman, 2011 6-10 Ryan Lockard, 2012 14-3 Brendan Cole, 2012

45-10 David Pearcill, 2010 23-0.25, Ryan Lockard, 2013 6-6 Matt Klock, 1999 14-0 Matt Karnick, 2008

44-11 ½ Charlie Krengel, 2011 22-10 Nick Colvin, 2005 6-5 Erik Klock, 2004 13-6 Stephen Fashant, 2005

44-4 ¾ Nick Colvin, 2004 22-6 Nick Spann, 2015 6-4 Joe Stadther, 2005 13-6 Kane Bechstein, 2005

44-2 ¼ Nate Tatarek, 1999 22-3 Darren Misiak, 2017 6-2 Nate McKenzie, 2010 13-0 Erik Brady, 2009

43-11 Nick Spann, 2015 22-1 ¾ David Pearcill, 2010 6-2 Trevor Trombley, 2010 13-0 Raph Hyde, 2006

43-10 ½ Andy Fried, 2002 22-0 Shawn Wells, 2009 6-2 Michael Goergen, 1999 12-9 Travis Wachter, 2007

42-8 Tyler Kruzenstjerna, 2006 21-9 Charlie Krengel, 2011 6-2 Brett Ladoux, 2015 12-9 Ryan Peterson, 2009

42-7 Anthony Mclean, 2014 21-0 Joey Hinrichs, 2013 6-0 David Pearcill, 2010 12-9 Matthew Montgomery, 2013

6-0 JJ Grimm, 2014

Discus Shot Put

169-0 Jason Meinke, 2005 52-5 Zach Johnson, 2012

166-1 Mike Delich, 2017 51-9 Dave Cegla, 2001

156-0 Zach Johnson, 2012 50-2 ½ Franky Blundetto, 2003

155-6 Jacskon Buck, 2014 50-2 ¼ Jason Meinke, 2005

155-4 Adam Fokken, 2001

150-7 Jim Colvin, 2003

147-2 Scott Smith, 2013

146-1 Tom Delich, 2015

145-11 Kyle Kruzenstjerna, 2006

140' Mohamed Mahmoud, 2017

All-Time Top Ten List - Field Events

100 200 400 110 Hurdles

11.22 Andre Hunt, 2008 22.8 Andre Hunt, 2008 50.34 AJ Grenn, 2017 15.73 Manny Phoulom-Smith, 2015

11.26 John Shevlin, 2000 23.8 AJ Green, 2017 53.24 Martin Ware, 2012 16.7 Myles Wichter, 2011

11.38 Shane Shaw, 2001 24.13 Kole Peterson, 2017 53.47 Chad Salay, 1998 17.5 Erik Krupke, 2009

11.4 John Dugan, 2004 24.15 Shane Shaw, 2001 53.5 Davis Deboom, 2014 17.6 Dane Bechtholdt, 2000

11.4 Andre Jacobsen, 2008 24.2 Andrew Pudwill, 2004 53.77 Ryan McGuire, 2010 18.02 Ryan McCormick, 2005

11.52 Joe Bowen, 2000 24.3 Ian Hernandez, 2007 53.8 Scott Menk, 2002 18.93 Brady Schlaefer, 2016

11.63 Trevor Sutherland, 2005 24.55 Joe Bowen, 2000 54.11 Leron Norton, 2012 18.95 Jim Bigelow, 1999

11.7 Jacob Davis, 2010 24.89 Nick Colvin, 2001 54.28 Andre Hunt, 2008

11.72 Jim Bigelow, 1999 24.9 Joe Harding, 2005 54.74 Kole Peterson, 2017

11.8 Ian Hernandez, 2007 24.93 N. Johnson, 1998 54.93 Matt Storland, 2002

11.88 Kole Peterson, 2017 24.99 Frank Wilson, 1999 54.98 Jared Hecht, 2016

800 1600 3200 300 Hurdles

1:57.6 AJ Green, 2017 4:34.16 Travis Burkstrand, 2005 10:05.2 Travis Burkstrand, 2005 41.04 Manny Phoulom-Smith, 2015

2:03.32 Sam Morgenstern, 2017 4:43.55 Sam Morgenstern, 2017 10:17.43 Chris Kantos, 2001 43.33 Erik Krupke, 2009

2:06.32 Nathan O'Toole, 1998 4:46 Nate Grover, 1999 10:18.88 Andy Larsen, 2000 43.55 Adam Rondeau, 2004

2:07.3 Tim Morgesntern, 2015 4:47 Joe Manders, 2011 10:19.7 Joe Manders, 2011 43.78 Matt St. Martin, 2002

2:07.4 Nick Oelke, 2010 4:48.8 Tony Olson, 2000 10:22.94 Dan Bocchi, 1999 44.6 Dane Bechtholdt, 2000

2:09.2 Joe Manders, 2011 4:49.2 Andy Larsen, 2000 10:31 Hunter Abramson, 2008 44.7 Brian Grieme, 2000

2:10.56 Tim Jurney, 2008 4:50 Cory Fusco, 1998 10:34.8 Tony Olson, 2000 45.5 Brady Shclaefer, 2016

2:13 Josh Johnson, 2003 4:50 Seth Rosvold, 2003 10:35.22 Paul Thompson, 2007 46.77 Angelo Paulucci, 2017

2:14 Tony Olson, 2000 4:50.62 Dan Bocchi, 1999 10:39.87 Martin Maloney, 2005 47.61 Brian Larson, 1998

2:14 Weston Last, 2005 4:51.2 Nick Oelke, 2010 10:40.3 Nick Oelke, 2010 47.99 T.J. Souphaphone, 1998

2:14.16 Nate Grover, 1999 4:54.11 Chris Kantos, 2001 10:48.3 Bryant Ruff, 2015

Freshmen Top Ten List - Track Events

Triple Jump Long Jump High Jump Pole Vault

39'9" Nick Colvin, 2001 19'9.5" Matt St. Martin, 2002 6'6" Frank Veldman, 2008 10' 6" Michael Parker, 1998

39'4" Charlie Krengel, 2009 19'7" Kyle Vossen, 2005 6'2" Kyle Vossen, 2005 10'6" John Goetzke, 2000

37'9" Logan Brunner, 2015 18'11" Jared Hecht, 2016 6' Ryan Lockard, 2010 10' Ryan Maas, 2002

37'3" David Pearcill, 2007 18'10" Shawn Wells, 2006 5'10" Eric Klock, 2001 10' Chris Newman, 2002

36'7" Jake Roux, 2005 18'7" Michael Parker, 1998 5'8" Kyle Vossen, 2005 (Indoor)

36'5" Dan Voshell, 1998 18'2" Nick Colvin, 2001 5'8" Jared Hecht (2016)

36'2" Eric Klock, 2001 17'7" Nick Spann, 2012 5'6" David Pearcill, 2007

36'2" Nick Spann, 2012 5'6" Nick Colvin, 2001 (Indoor)

35'10" Derek Oppelt, 1998 5'6" Eric Klock, 2001 (Indoor)

35'5" Michael Parker, 1998 5'6" Aaron Wessler, 2009

5'6" Manny Phoulom-Smith, 2015

Discus Shot Put

131'2" Mike Delich, 2014 43'10" John Shevlin, 2000

116'4" Burt Yardley, 1998 42'10.25" Mike Delich, 2014

115'1" Tom Delich, 2012 39'5" Frankie Blundetto, 2001

112'3" Frankie Blundetto, 2001 39'2.5" Mohamed Mahmoud, 2015

102'7" Brad Losee, 2007 36'4.25" Dave Cegla, 1998

100'6" Cory Wagner, 2001

Freshmen Top Ten List - Field Events

100 200 400 110 Hurdles

10.9 LeAndre Kennedy, 2010 22.41 Shane Shaw, 2002 51.46 Leron Norton, 2013 15.58 Manny Phoulom-Smith, 2016

10.97 Darren Misiak, 2015 23.04 John Shevlin, 2001 52.05 Eric Zimmerman, 2004 15.8 Dane Bechtholdt, 2001

11.02 Shane Shaw, 2002 23.12 John Dugan, 2005 52.42 Davis Deboom, 2015 16.17 Erik Krupke, 2010

11.1 John Shevlin, 2001 23.3 Jahky McClarron, 2012 52.6 Cory Fusco, 1999 16.31 Mitch Gonzalez, 2002

11.3 Frank Wilson, 2001 23.7 Davis Burnham, 2012 52.76 Will Jackson, 2006 16.5 Aaron Stevens, 2007

11.3 Jake Machacek, 2004 23.81 John Dugan, 2005 53.36 Chad Salay, 1999 17.25 Erik Jorgenson, 2004

11.39 Jeff Lewis, 1998 24.00 Nate Johnson, 1999 53.72 Brian Grieme, 2001 17.27 Ryan McCormick, 2006

11.4 Amari Kennedy, 2012 24.00 Andrew Neuman, 1999 54.25 Joe Bowen, 2001 17.34 Brady Schlaefer, 2017

11.48 Trevor Sutherland, 2006 24.1 Joe Bowen, 2001 54.51 Jacob Rukavina, 2012 18.27 Jim Bigelow, 2000

11.56 Andrew Neuman, 1999 24.15 Kyle Krivoruchka, 1999 54.66 Nate Johnson, 1999 18.8 Brian Larson, 1999

11.6 Ian Hernandez, 2008 54.7 Nate O'Tool, 1999

800 1600 3200 300 Hurdles

1:58.52 Travis Burkstrand, 2006 4:34.5 Ken Hoffman, 2010 9:49.96 Chris Kantos, 2002 39.28 Manny Phoulom-Smith, 2016

1:58.82 David Pachuta, 2005 4:35.54 Travis Burkstrand, 2006 9:54.69 Ken Hoffman, 2010 41.03 Erik Krupke, 2010

1:59.49 Tim Morgenstern, 2016 4:37.74 Andy Larsen, 2001 9:59.97 Andy Larsen, 2001 43.6 Mitch Gonzalez, 2002

2:02.08 Tim Jurney, 2009 4:39.39 Chris Kantos, 2002 10:07.76 Seth Rosvold, 2004 43.67 Eric Jorgenson, 2004

2:02.8 Phil Caucutt, 2004 4:39.91 Erik Rosvold, 2009 10:09.3 Bryant Ruff, 2016 43.94 Adam Rondeau, 2005

2:05.7 Ken Hoffman, 2010 4:40.37 Seth Rosvold, 2004 10:10.7 Nick Oelke, 2011 44.4 Aaron Stevens, 2007

2:05.8 Matt Sailer, 2001 4:41.3 Bryant Ruff, 2016 10:17.6 David Salter, 2010 44.4 Dane Bechtholdt, 2001

2:05.83 Nick Sinn, 2009 4:46.2 Nick Oelke, 2011 10:20.06 Erik Rosvold, 2009 44.46 Jonathon Gomez, 2017

2:05.93 Jason Baker, 2002 4:46.37 Jeff Debele, 2006 10:22.47 Michael Griepp, 2008 44.85 Paul Sommerstad, 1999

2:07.4 John Donlan, 2011 4:46.42 Cory Fusco, 1999 10:26.7 John Donlan, 2011 45.63 Ryan McCormick, 2006

2:07.45 Tyler Dodge, 2016 4:46.5 Kevin Gunawan, 2015 10:27.2 Zach Tollefson, 2011 45.94 Brady Schlaefer, 2017

Sophomore Top Ten List - Track Events

Triple Jump Long Jump High Jump Pole Vault

46'4.5" Frank Veldman, 2009 22'6.5" Frank Veldman, 2009 6'9" Ryan Lockard, 2011 13' John Goetzke, 2001

44'0.5" Khalil Jordan, 2009 21'0.75" Charlie Krengel, 2010 6'7" Frank Veldman, 2009 12' Michael Parker, 1999

43'11" Nick Colvin, 2002 21'0.25" Darren Misiak, 2015 6'2" Eric Klock, 2002 11'6" Matt Karnick, 2006

43'4.5" Charlie Krengel, 2010 20'5.25" Andrew Neuman, 1999 6'2" Nate Mackenzie, 2010 11' Chris Ratsamy, 2009

42'2" Kyle Vossen, 2006 20'4.5" Shawn Wells, 2007 6' Kyle Vossen, 2006 11' Raphael Hyde, 2004

42'0.75" David Pearcill, 2008 19'8" David Pearcill, 2008 5'10" David Pearcill, 2008 10'6" David Benson, 2000

41'9.25" Logan Brunner, 2017 19'3.5" Khalil Jordan, 2009 5'10" John Sailer, 2004 10'6" travis Wachter, 2006

40'9.5" Shawn Wells, 2007 19' 3.25" Manny Phoulom-Smith, 2016 5'8" Nick Colvin, 2002

39'9.5" Justin Iverson, 2004 18'11.75" Justin Iverson, 2004 5'8" Joe Stadther, 2002

39' 8.75" Logan Brunner, 2016 18'11.5" Frank Wilson, 2001 5'8" JJ Grimm, 2012

39'6.5" Scott Smith, 2011

Discus Shot Put

139'9" Mike Delich, 2015 47'5.5" Evan Sanford, 2004

131'8" Zack Johnson, 2010 46'8.5" John Shevlin, 2001

127' Kyle Sherwin, 2000 46'8.25" Mike Delich, 2015

124'6" Dan Edem, 2006 45'1.5" Zack Johnson, 2010

124'05" Burt Yardley, 1999 44'10" Tyler Terry, 2006

121'10" Jack Buck, 2012 43'8" Frankie Blundetto, 2002

116'11" Eric Yuen, 2002 42'4.5" Dave Cegla, 1999

116'5" Trevor Hills, 1998 40'7.5" Aidan Johnson, 2016

111' Sam Lewison, 2017 40' 1.75" Sam Lewison, 2017

110'5" Scott Smith, 2011 37'1" John Lockhart, 1999

Sophomore Top Ten List - Field Events

100 200 400 110 Hurdles

10.85 John Shevlin, 2002 21.77 Shane Shaw, 2003 49.93 Leron Norton, 2014 15.22 Dane Bechtholdt, 2002

10.85 Shane Shaw, 2003 21.91 John Shevlin, 2002 50.46 Eric Zimmerman, 2005 15.69 Ryan McCormick, 2007

10.86 Joe Bowen, 2003 22.16 Darren Misiak, 2016 51.16 Paul Hanninen, 2004 16.00 John Sailer, 2005

10.95 Jahky McClarron, 2013 22.51 Andrew Newman, 2000 51.36 Bryce Johnson, 1998 16.15 Phil Goodman, 1998

10.95 Darren Misiak, 2016 22.63 Nick Ceserak, 2004 52.3 Scott Menk, 2004 16.2 Erik Krupke, 2011

11.07 Andrew Newman, 2000 22.84 Joe Bowen, 2002 53.0 Tim Jurney, 2010 16.35 Myles Wichter, 2012

11.0 Joe Defrance, 2004 23.4 Frank Wilson, 2002 53.0 Erik Rosvold, 2010 16.54 Adam Rondeau, 2006

11.16 Nick Ceserak, 2004 23.43 Shane Bundy, 1998 53.18 Ryan McGuire, 2012 16.56 Eric Jorgenson, 2005

11.4 Te'Ante Mcclin, 2015 23.46 Leron Norton, 2014 53.35 Cody Bestul, 2012 16.61 Brian Larson, 2000

11.48 Mark Bookman, 2002 23.6 AJ McLean, 2014 53.67 Ross Nygren, 2009 16.82 Michael Franchino, 2016

800 1600 3200 300 Hurdles

1:56.22 Tim Morgenstern, 2017 4:20.37 Travis Burkstrand, 2007 9:31.53 Chris Kantos, 2002 40.8 Erik Krupke, 2011

1:57.38 David Pachuta, 2006 4:24.02 Erik Rosvold, 2010 9:32.53 Travis Burkstrand, 2007 40.92 Eric Jorgenson, 2005

1:58.22 Max Peek, 1998 4:25.62 Nick Oelke, 2012 9:41.91 Kevin Gunawan, 2016 41.19 Tommy Cole, 2012

2:00.85 Cory Fusco, 2000 4:26.33 Kevin Gunawan, 2016 9:43.47 Nick Oelke, 2012 41.77 Adam Rondeau, 2006

2:01.13 Tyler Dodge, 2017 4:30 Ken Hoffman, 2011 9:50.00 Erik Rosvold, 2010 41.82 Dane Bechtholdt, 2002

2:02.22 John Lenz, 2012 4:30.09 Seth Rosvold, 2005 9:51.03 Bryant Ruff, 2017 41.9 Ryan McCormick, 2007

2:02.3 Erik Rosvold, 2010 4:30.26 Chris Kantos, 2003 9:53.6 Zach Tollefson, 2012 42.15 Carter Stanton, 2005

2:02.58 Matt Sailer, 2002 4:30.41 Bryant Ruff, 2017 9:53.69 Ken Hoffman, 2011 43.54 Kenyon Phillips, 2012

2:02.9 Tim Jurney, 2010 4:30.85 David Pachuta, 2006 9:55.62 Andy Larsen, 2002 44.02 Brian Larson, 2000

2:03.33 Nick Oelke, 2012 4:33.78 Dan Bocchi, 2001 10:00.73 Mike Teagarden, 2003 45.4 T.J. Soupaphone, 2000

Junior Top Ten List - Track Events

Triple Jump Long Jump High Jump Pole Vault

46'4.5" Khalil Jordan, 2010 23'10.75" Andrew Newman, 2000 6'10" Ryan Lockard, 2012 13'6" Brendan Cole, 2011

46'2.5" Frank Veldman, 2010 22'9" Frank Veldman, 2010 6'6" Frank Veldman, 2010 13' Stephen Fashant, 2004

44'10" Charlie Krengel, 2011 21'9" Charlie Krengel, 2011 6'2" Eric Klock, 2003 12'9" John Goetzke, 2002

43'11.5" David Pearcill, 2009 21' 9" Darren Misiak, 2016 6'2" Nate Mackenzie, 2011 12'9" Travis Wachter, 2007

43'8" Nicholas Spann, 2014 21'4.75" Ryan Lockard, 2012 6' John Sailer, 2005 12'9" Matt Karnick, 2007

42'7" AJ McLean, 2014 21'4.5" Shawn Wells, 2008 6' Kyle Vossen, 2006 12'6" Kane Bechstein, 2004

42' Nick Colvin, 2003 21'0.5" Nick Colvin, 2003 5'10" Brett Ladoux, 2014 12'6" Raphael Hyde, 2005

41'10" Shawn Wells, 2008 20'11.25" Nick Spann, 2014 5'8" Mike Goergen, 1998 12'6" Erik Brady, 2008

41' 7.5" Mohamed Mahmoud, 2017 20'7.75" Andy Fried, 2001 5'8" John Shurig, 1999 12' David Benson, 2001

41'7" Tyler Krusenstjerna, 2005 20'2.25" Kyle Vossen, 2007 12' Matt Montgomery, 2012

20'1.25" Shane Bundy, 1998

Discus Shot Put

153'6" Zack Johnson, 2011 50'10" Zack Johnson, 2011

150'5" Adam Fokken, 2000 50'2.5" Frankie Blundetto, 2003

148' 9" Mike Delich, 2016 49'3.5" Dave Cegla, 2000

147'9" Jason Meinke, 2004 48' 11" Mike Delich, 2016

143'7" Jack Buck, 2013 48'4.75" Scott Smith, 2012

140' Mohamed Mahmoud, 2017 47'3.75" Evan Sanford, 2005

137'3" Scott Smith, 2012 45'9" Kyle Hofer, 2004

136'8" James Colvin, 2002 45'3" Michael Backus, 2012

135'10" Thomas Delich, 2014 45'0.25" James Voyles, 2002

128'8" Trevor Hills, 1999 43' 8.5" Dan Lundin, 1998

Junior Top Ten List - Field Events

100 200 400 110 Hurdles

10.79 Jahkye McClarron, 2014 21.94 Shane Shaw, 2004 48.26 Leron Norton, 2015 14.56 Myles Witcher, 2013

10.81 LeAndre Kennedy, 2012 22.05 Andrew Newman, 2000 50.1 Eric Zimmerman, 2006 15.09 Ryan McCormick, 2008

10.99 Andrew Newman, 2001 22.22 John Shevlin, 2003 50.39 Will Jackson, 2008 15.37 Eric Jorgenson, 2006

10.99 Darren Misiak, 2017 23.26 Leron Norton, 2015 50.47 JJ Grimm, 2014 15.39 Steve Smith, 2008

11.1 Shane Shaw, 2004 22.37 LeAndre Kennedy, 2012 50.58 Davis Deboom, 207 15.71 Nick Budwig, 2008

11.18 Andre Mclean, 2009 22.44 Jahkye McClarron, 2014 50.69 Bryce Johnson, 1999 15.72 Adam Rondeau, 2007

11.22 Nick Cesarek, 2004 22.51 Shane Bundy, 2000 50.7 David Pachuta, 2007 15.81 Aaron Stevens, 2009

11.3 Mike Higgs, 2004 22.55 Darren Misiak, 2017 51.24 Paul Hanninen, 2005 15.97 Mark Bookman, 2003

11.31 Tyler Perrizo, 2017 22.74 Will Jackson, 2008 52.05 Ross Nygren, 2010 16.14 Kane Bechstein, 2005

11.34 Darin Vossen, 2000 22.84 Eric Zimmerman, 2006 52.3 Jahkye McClarron, 2014 16.17 Erik Krupke, 2012

800 1600 3200 300 Hurdles

1:53.13 Travis Burkstrand, 2008 4:22.71 Seth Rosvold, 2006 9:28.89 Erik Rosvold, 2011 39.47 Carter Stanton, 2006

1:53.96 David Pachuta, 2007 4:22.75 Erik Rosvold, 2011 9:44.36 Paul Thompson, 2010 39.94 Adam Rondeau, 2007

1:57.43 Max Peek, 1999 4:22.77 Travis Burkstrand, 2008 9:45.51 Nick Oelke, 2013 40.28 Tommy Cole, 2013

1:57.54 Cory Fusco, 2001 4:25.72 David Pachuta, 2007 9:48.11 Seth Rosvold, 2006 40.79 Eric Jorgenson, 2006

1:59.64 Ken Hoffman, 2012 4:27.19 Ken Hoffman, 2012 9:48.97 Jacob Zanker, 2017 40.8 Erik Krupke, 2012

2:00.09 Matt Sailer, 2003 4:28.22 Dan Bocchi, 2002 9:50.83 Michael Griepp, 2010 40.84 Ryan McCormick, 2008

2:00.11 Erik Rosvold, 2011 4:29 Paul Thompson, 2010 9:50.93 Dan Bocchi, 2002 41.00 Myles Witcher, 2013

2:00.39 Matt Saatkamp, 2004 4:29.8 Matt Saatkamp, 2004 9:51.73 Andy Larsen, 2003 41.01 Aaron Stevens, 2009

2:01.71 Phil Caucutt, 2006 4:30.05 Kevin Gunawan, 2017 9:54.4 Ken Hoffman, 2012 41.34 Nick Budwig, 2008

2:02.11 Brian Lenzmeier, 2003 4:30.52 Nick Oelke, 2013 9:54.84 Zach Tollefson, 2013 41.57 Steve Smith, 2008

2:03.66 Pete Osborne, 2008 4:30.72 Andy Larsen, 2003 9:56.97 Kevin Gunawan, 2017

Senior Top Ten List - Track Events

Triple Jump Long Jump High Jump Pole Vault

46'7" Frank Veldman, 2011 23'4" Frank Veldman, 2011 6'11" Frank Veldman, 2011 14'4" John Goetzke, 2003

45'8" David Pearcill, 2010 22'9.5" Andrew Newman, 2001 6'7" Ryan Lockard, 2013 14'3" Brendan Cole, 2012

45'3" Khalil Jordan, 2011 22'8.25" Nick Colvin, 2004 6'4" Matt Klock, 2000 14' Matt Karnick, 2008

44'4.75" Nick Colvin, 2004 22'6" Nicholas Spann, 2015 6'4" Eric Klock, 2004 13'6" Stephan Fashant, 2005

43'11" Nicholas Spann, 2015 22' 3" Darren Misiak, 2017 6'4" John Sailer, 2006 13'6" Kane Bechstein, 2005

43'9.5" Andy Fried, 2002 22'2.5" Ryan Lockard, 2013 6'2" Trevor Trombley, 2010 13' Erik Brady, 2009

42'8" Tyler Kruzenstjerna, 2006 22'1.25" David Pearcill, 2010 6'2" Brett Ladoux, 2015 13' Raphael Hyde, 2006

42'6.5" Evan Sanders, 2014 21'6" Shawn Wells, 2009 6' Mike Goergen, 1999 12'6" Chris Ratsamy, 2011

41'11" Joey Heinrichs, 2014 21'2.5" Charlie Krengel, 2012 6' David Pearcill, 2010 12'6" Michael Parker, 2001

41'8" Nate Mackenzie, 2012 20'8" Kyle Vossen, 2008 6' Nate Mackenzie, 2012 12'6" Ryan Peterson, 2006

20'4.5" Andy Fried, 2002 6' JJ Grimm, 2014 12'6" Zach Truskowski, 2012

12'6" Matt Montgomery, 2013

Discus Shot Put

169' Jason Meinke, 2005 52'5" Zack Johnson, 2012

166' 1" Mike Delich 51'10" Dave Cegla, 2001

157'3" Jim Colvin, 2003 50'2.25" Jason Meinke, 2005

156' Zack Johnson, 2012 49'3" Frankie Blundetto, 2004

155'6" Jack Buck, 2014 47'4" Jack Buck, 2014

155'3" Adam Fokken, 2001 47'2" Alex Jensen, 2009

147'2" Scott Smith, 2013 46'5" Dan Lundin, 1999

146'1" Thomas Delich, 2015 45'10" Mike Delich, 2017

145'11" Kyle Kruzenstjerna, 2006 45'1.5" Thomas Delich, 2015

141'3" Ryan Ruckdashel, 2005 44'7.5" Steve Heiting, 2002

139'2" Mike Nord, 2006 43'7" Evan Sanford, 2006

Senior Top Ten List - Field Events

4x1600 DMR

18:19.16 Gunawan, Zanker, Ruff, Breimhurst, 2017 10:56.17 Gunawan, Green, T. Morgenstern, Ruff, 2017

18:47.44 S. Rosvold, Debele, Pachuta, Vanderlinden, 2006 ??? Burkstrand, Debele, Mittlesteadt, Osborne, 2008

19:06 Bullis, Bocchi, Larsen, Fusco, 2001 11:16.37 Sailer, O'Tool, Kantos, Bullis, 2001

19:08 Baker, Saatkamp, Rosvold, Caucutt, 2004 11:19.58 O'Tool, Larson, Fusco, Grover, 1999

19:20.59 Bocchi, Kantos, Baker, Larsen, 2002 11:20.78 S. Morgenstern, Dodge, S. Erickson, T. Morgenstern, 2017

Sprint Medley (2-2-4-8) Sprint Medley (1,1-2-4) 2k Steeplechase

3:40.6 Johnson, Peek, Stordahl, Sommerstad, 1999 1:39.37 Furey, Sutherland, Dugan, Pudwill, 2007 7:02.32 Phil Buckvold, 2001

3:41 Eastview, 1998 1:39.4 Soliday, Tatarek, Newman, Larson, 2000 7:29.11 Michael Gant, 1999

3:45.8 Bowen, Benson, Grieme, Fusco, 2001 1:39.59 Misiak, Peterson, ???, Deboom, 2017

3:47.83 Schiltz, M. Kamano, Peterson, Dodge, 2017 1:40.4 Telcov, Carriere, Balcerzak, B. Peterson, 2009

3:50.4 Pudwill, Hanninen, Zimmerman, Rangitsch 2004 1:40.54 Eastview, 2017

3:52.58 Larson, Tatarek, Salay, Bullis, 1999

3:52.9 Pudwill, O'Neal, O'Tool, Kump

Rarely Contested Events

60m 60H 200m 400m 600m6.46 Joe Defrance (2008) 8.30 Tommy Cole (2017) 21.96 Joe Defrance (2009) 49.15 Leron Norton (2016) 1:18.76 David Pachuta (2010)7.3 Tommy Cole (2016) 8.42 Myles Witcher (2016) 22.76 Tommy Cole (2017) 50.70 Tommy Cole (2017) 1:20.18 Travis Burkstrand (2012)

9.19 Brendan Cole (2014) 22.79 LeRon Norton (2016) 1:25.79 Leron Norton (2017)22.86 Brendan Cole (2016)

800m 1000m Mile 3k 5k*1:46.98 (1:48.05) David Pachuta (2012) 2:26.5 David Pachuta (2012) *3:59.69 Travis Burkstrand (2016) Ken Hoffman 8:28.32 (2015) 14:36.44 Ken Hoffman (2015)*1:48.16 (1:49.23) Travis Burkstrand (2012) 2:30.68 Cory Fusco (2005) 4:10.25 Martin Maloney (2012) Martin Maloney 8:30.53 (2013) 15:47.41 Scott Fusco (2014)1:54.06 Cory Fusco (2005) 2:34.71 Marty Maloney (2010) 4:16.62 Erik Rosvold (2013) Erik Rosvold 8:51.26 (2013)1:56.53 Erik Rosvold (2015) 4:18.13 Cory Fusco (2005)

4:18.32 Ken Hoffman (2016)

HJ TJ LJ PV 7'2.25" Ryan Lockard (2016) 49'.75" David Pearcill (2014) 24'5" Andrew Newman (2002) 15'10" Brendan Cole (2016)6'10.75" Frank Veldman (2016) 48'6.75" Khalil Jordan (2014) 23'3" Brendan Cole (2015)6'1.5" Brett Ladoux (2016) 48'1" Frank Veldman (2015) 21'4" Ryan Lockard (2014)

42'11.75" Brendan Cole (2015) 21'1.25" Frank Veldman (2014)41'2.5" Brett Ladoux (2016) 20'8" Tommy Cole (2017)

SP WT Hep39'9" Tomas Delich (2017) 55' 3.75" Scott Smith (2017) 4407 Brendan Cole (2014) *oversized track

39'9" Tomas Delich (2017)

100m 110H 200m 400m 400H10.66 Andy Newman (2006) 15.06 Myles Witcher (2016) 21.63 Joe Defrance (2009) 48.82 Leron Norton (2016) 53.17 Tommy Cole (2016)10.75 Joe Defrance (2009) 15.19 Tommy Cole (2017) 21.79 Andy Newman (2006) 51.67 Tommy Cole (2017)11.11 Tommy Cole (2017) 22.33 Tommy Cole (2017)

22.52 Brendan Cole (2016)22.57 Leron Norton (2017)

800m 1500m 5k 10k Steeple1:46.62 David Pachuta (2012) 3:40.50 Travis Burkstrand (2016) 14:43.84 Chris Kantos (2006) 31:02.7 Chris Kantos (2006) 9:03.57 Ken Hoffman (2016)1:47.56 Travis Burkstrand (2013) 3:50.08 Matin Maloney (2012) 14:54.63 Marty Maloney (2013) 32:30 Dan Bocchi (2004)1:52.72 Cory Fusco (2005) 3:54.34 Ken Hoffman (2016) 15:18.63 Erik Rosvold (2014) 32:50.67 Scott Fusco (2014)1:55.39 Martin Maloney (2013) 3:55.02 Erik Rosvold (2015) 15:30.26 Scott Fusco (2014)1:57.89 Erik Rosvold (2016) 4:01 Cory Fusco (2003) 15:40.17 Ken Hoffman (2013)

LJ TJ HJ Mile24'2.5" Andrew Newman (2006) 49'4.25" David Pearcill (2015) 7'2.5" Ryan Lockard (2016) 4:00.01 Travis Burkstrand (2014)23'7.5" Brendan Cole (2015) 48'10.75" Khalil Jordan (2015) 6'9.5" Frank Veldman (2015)21'8.75" Khalil Jordan (2014) 46'11.5" Frank Veldman (2014)21' 6" Frank Veldman (2016) 42' 9.75" Brendan Cole (2015)21' 2.5" Nicholas Spann (2016) 41' 2.5" Nicholas Spann (2016)21'1.5" Ryan Lockard (2014)

Shot Put Discus Hammer Javelin44' 3.25" Scott Smith (2016) 133' 6" Scott Smith (2016) 155' 10" Scott Smith (2016) 128' 2" Thomas Delich (2016)39' 1.25" Thomas Delich (2017) 116' 1" Thomas Delich (2017) 118' 2" Thomas Delich (2017)

PV Dec16' 7.25" Brendan Cole (2016) 4897 Brendan Cole (2015)

Alumni Post-Secondary Indoor All-Time Top Performances

Alumni Post-Secondary Outdoor All-Time Top Performances

“Winning is intentional. It requires you to sacrifice, to do that hard work, whether it’s

studying for the test or running early in the morning or after work, you have to purposely set your

mind and your heart to accomplishing these goals.” Even if you don’t win, just giving it “your best effort, you’re going to win in life. It’s going to pay off for you.” Danny Diaz