SEHS Track

2009 State Qualifying Standards

Boys Class 3A Qualifying Standards for 2009:

No./Event Manual F.A.T.

1. 4 x 800-Meter Relay 8:03.0 8:03.24

2. 4 x 100-Meter Relay :42.9 :43.14

3. Discus Throw 155-0

4. 3200-Meter Run 9:33.0 9:33.24

5. 110-Meter High Hurdles :14.5 :14.74

6. High Jump 6-4

7. 100-Meter Dash :10.6 :10.84

8. 800-Meter Run 1:57.5 1:57.74

9. Long Jump 22-3

10. 4 x 200-Meter Relay 1:29.7 1:29.94

11. 400-Meter Dash 49.7 49.94

12. Pole Vault 13-9

13. 300-Meter Int. Hurdles :39.6 :39.84

14. 1600-Meter Run 4:23.5 4:23.74

15. Shot Put 52-9

16. 200-Meter Dash :22.0 :22.24

17. 4 x 400-Meter Relay 3:24.0 3:24.24

18. Triple Jump 45-0

Off Season Workouts

Sample Core Workout

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Sprint Workout

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Sprint Workouts

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Ladder Workout

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Endurance Spike Workout

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Step Workout

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Plyometric Workout

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Stretch Routine

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Off Season Lifting Routine

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Ladder Drills

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Pool Workout

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Offseason distance Workout

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Offseason Sprint Workout

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2009 Schedule

Date	Day	Event	H/A	Time	Location
3/11/2009	Wed	vs. Glenbard North H.S.	A	5:00 PM	Glenbard North High School
3/18/2009	Wed	vs. UPSTATE8 - UEC Indoor Meet	A	TBA	St. Charles East High School
4/4/2009	Sat	vs. Hampshire High School	A	10:00 AM	Hampshire High School Track
4/14/2009	Tue	vs. Larkin High School - w/ WVHS	H	4:30 PM	SEHS Track
4/21/2009	Tue	vs. Aurora East High School	A	4:30 PM	Aurora East High School
4/23/2009	Thu	vs. Burlington Central High School - Varsity Invitational	A	4:00 PM	Burlington Central H.S.
4/28/2009	Tue	vs. St. Charles North - w/ Elgin	A	4:30 PM	St. Charles North High School
5/5/2009	Tue	vs. Neuqua Valley High School - w/ Lake Park	A	4:30 PM	Neuqua Valley High School
5/14/2009	Thu	vs. UPSTATE8 - UEC Outdoor Meet	H	TBA	Millenium Field

2008-2009 Frosh (F-S) Schedule

Date	Day	Event	H/A	Time	Location
3/11/2009	Wed	vs. Glenbard North H.S.	A	5:00 PM	Glenbard North H.S.
3/18/2009	Wed	vs. UPSTATE8 - UEC Indoor Meet	A	TBA	St. Charles East High School
4/4/2009	Sat	vs. Hampshire High School	A	10:00 AM	Hampshire High School Track
4/14/2009	Tue	vs. Larkin High School - w/ WVHS	H	4:30 PM	SEHS Track
4/21/2009	Tue	vs. Aurora East High School	A	4:30 PM	Aurora East High School
4/25/2009	Sat	vs. Burlington Central High School - Invitational	A	9:00 AM	Burlington Central H.S.
4/28/2009	Tue	vs. St. Charles North - w/ Elgin	A	4:30 PM	St. Charles North
5/5/2009	Tue	vs. Neuqua Valley High School - w/ Lake Park	A	4:30 PM	Neuqua Valley High School
5/14/2009	Thu	vs. UPSTATE8 - UEC Outdoor Meet	H	TBA	Millenium Field

Results

Upstate 8 Outdoor Conference 2008 Results

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2008 Kane County Results

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2008 Upstate 8 Indoor Conference Results

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Upstate 8 Conference Indoor Records

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2006 outdoor Upstate 8 conference results

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2009 Indoor UEC Results

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2009 UEC outdoor results

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2009 Sectional

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Track Websites

Dr. Track - http://www.drtrack.com/links.php#CrossLin...

Tons of helpful links are listed on this site.

Running Network - http://www.runningnetwork.com/

Completetrackandfield.com - http://www.completetracka...

Tips on all events

Food List - http://goredbirds.cstv.com/auto_pdf/p_hot...

Take a look at this list of foods to make sure you are eating correctly.

IHSA Boy's Track - http://www.ihsa.org/activity/trb/i...

Important rules and dates
qualifying times and distances

NCAA Eligibility Link - https://web1.ncaa.org/eligibi...

Gatorade Science Link - http://www.gssiweb.com/

Nutritional tips

USA weightlifting - http://www.msbn.tv/usavision/

Stretching - http://siusalukis.cstv.com/ot/strengths...

A list of directions on the proper way to stretch and increase flexibility.

List of Exercises - http://siusalukis.cstv.com/ot/exe...

A wide variety of lifting exercises.

55 meter Dash Indoor

Varsity

Brad Birchfield Freshmen 6.72 Upstate 8 Indoor Conference 2008

100 Meter Records

Varsity

Clem Bowens Sophomore 10.79 2006 Outdoor UEC Meet

Frosh/Soph

Brad Birchfield Sophomore 11.00 Burlington Central Invite 2009

200 Meter Records

Varsity

Deanton Failla 22.78 2008 Elgin High School

400 Meter Records

Varsity

Greg Griffin Sophomore 52.32 2009 Sectional Meet

4 X 100 Relay Records

Varsity

IHSA Sectional 2009

      45.22

     1) Damico Failla                2) Kelvin Ware

     3) Greg Griffin                 4) Brad Birchfield

4X200 Records

Varsity

2007 Elgin High School

1:34:8 HandHeld

Clem Bowens, Jordan Uveges, Daron Bowman, Danton Fallia

4x400 Relay

Varsity

2007 Kane County Invite

3:48:91

Dan Cluchey, Josh Guth, Phyll Zone, Garvin Thomas

Pole Vault

Varsity

Jens Tuin Junior 11-06 2009 5-5-09 South Elgin vs Neuqua Valley

High Jump

Varsity Greg Griffin Soph. 6 FT 2009 Burlington Central Invite

Long Jump

Varsity

Phyll Zone Senior 18ft11inches 2008 Indoor UEC Meet

Triple Jump

Varsity

Jake Kumerow 38 Ft 9 Inches 2009 Glenbard North Indoor

800 Meter Run

Varsity

Mike Kenney Sophomore 2:18.21 2008 Outdoor UEC Meet

Frosh/Soph

1600 Meter Run

Varsity

Sean Duncan 2009 Hampshire High School

5:00:00

3200 Meter Relay

Varsity

Frosh/Soph

3200 Meter Run

Varsity

Frosh/Soph

110 High Hurdles

Varsity

Frosh/soph

300 Intermediate Hurdles

Greg Griffin South Elgin vs Waubonsie & Larkin 4-15-09

46.1

Shot Put

Varsity

Andrew Griggs 2009 IHSA Sectional 39 ft 6 inches

Discus

Varsity

Nate VanMetre Sophomore 2007 UEC Outdoor 113ft6inches

2176

Sprint Workout Schedule

< November 2009 >

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