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Highland Park Track & Field ... Go Scots!!
Highland Park Track & Field ... Go Scots!!
BOTH BOYS & GIRLS SQUADS ARE 2021 CONFERENCE CHAMPS!!!!
Girls 4x8 third at State!
Delia, Luna, Molly & Ellie broke their own school record, running 9:20.22 for a third place finish in the State Meet. Congrats!!!
Luna 7th at State in the 3200m - 10:51.35 for a new school record!
State qualifiers Charlie, Spencer, Jesse & Ayden - 2nd place 4x4 at Sections in 3:30.91
State qualifier Morgan Jones 2nd place at Sections in shot put
Section champ and state qualifier Julia Thompson clears 5'2" in the high jump
At State, Godsword raced the last 100m of his high school career.
8th grader Ellie Moore strikes a power pose before her 800m final at State.
CONGRATS to our State participants!
What's Hot: 2021
What's Hot: 2021
2021 Honor Roll Damage (check out the full lists HERE )
GIRLS
Ana Mendoza 10th in the 300m hurdles (54.33) and 9th in the triple jump (32'8.5")
Chloe Koch 3rd in the 3200m (11:32.34)
Delia Johnson 8th in the 400m (61.54), 7th in the 800m (2:20.86), 6th in the 1600m, (5:14.22)
Ellie Moore 6th in the 200m (27.99), 5th in the 400m (60.2), 3rd in the 800m (2:18.25), 5th in the 1600m (5:13.44)
Hanna Koch 8th in the 3200m (11:50.99)
Julia Thompson 2nd in high jump (5'2")
Kiyomi Callahan 5th in the 100m high hurdles (17.11) and 7th in the 300m hurdles (52.99)
Libby Roller 9th in the 1600m (5:19.04) and 7th in the 3200m (11:50.05)
Luna Scorzelli 2nd in the 1600m (4:59.24) and 1st in the 3200m (10:51.35)
Molly Moening 9th in the 400m (61.94), 8th in the 800m (2:21.27), 1st in the 1600m (4:53.94)
Morgan Jones 3rd in the 100m (13.01), 1st in the shot put (39'), 6th in the discus (84'6")
Sam Palm 10th in triple jump (32'6")
4x1 relay: Latrese, Athena, Clara, Morgan 3rd (52.87); Latrese, Athena, Clara, Ava 8th (54.27)
4x4 relay: Ellie, Delia, Luna, Molly 3rd (4:09.74)
4x8 relay: Delia, Luna, Ellie, Molly 1st (9:20.22); Ellie, Alex, Delia, Molly 2nd (9:38.84); Ellie, Alex, Hanna, Sam 6th (10:16.54); Sam, Amelie, Hanna, Anna 9th (10:28.73)
BOYS
Ayden Davis-Barth 7th in the 300m hurdles (41.66)
Godsword Simon 5th in long jump (21'10.5")
Gospel Simon 9th in the 100m (11.23)
Jackson Mitchell 8th in high jump (6')
Vincent Langenbrunner 7th in the 110 high hurdles (15.68)
4x4 relay: Spencer West-Hest, Jesse Peterson, Ayden Davis-Barth, Charlie Service 9th (3:30.91)
STATE MEET INFO: BIG congratulations to our State qualifiers! State heat sheets are in! Check them out HERE.
3200m - Luna Scorzelli (8:00pm - Thursday, 6/17) - 7th place: 10:51.35!
Long Jump - Godsword Simon (10:00am, flight 2 - Saturday, 6/19)
100m dash - Godsword Simon (10:42am - Saturday, 6/19)
Boys 4x4 - Spencer West-Hest, Jesse Peterson, Ayden Davis-Barth, Charlie Service (12:45pm - Saturday, 6/19)
Shot Put - Morgan Jones (3:30pm, flight 1 - Saturday, 6/19)
High Jump - Julia Thompson (3:30pm - Saturday, 6/19)
Girls 4x8 - Ellie Moore, Delia Johnson, Luna Scorzelli, Molly Moening (3:30pm - Saturday, 6/19)
1600m - Molly Moening (4:38pm - Saturday, 6/19)
800m - Ellie Moore (5:36pm - Saturday, 6/19)
We finally have a schedule for the state meet! 3200 races on June 17, timed finals for everything else on June 19. Check it out the time schedule HERE.
Buy tickets HERE
Apparel - must order by June 21st!
Livestream - you'll have to pay for this
MileSplit MN loves us. Check out the weekly round-up featuring stories about Morgan, Luna, and Molly! Read it HERE.
Congratulations to this year's Winfield Award winners Godsword Simon & Morgan Jones!
Do you follow us on Instagram??? Find @hptrack & @hpdistance for some fun content :)
Join Remind to get updates from coaches and captains! Send a text to 81010 that says "@hprun" or go to https://www.remind.com/join/hprun
LINE-UPS
LINE-UPS
6/17/21 & 6/19/21: State boys heat sheets & girls heat sheets
6/8/21 & 6/10/21: Sections time schedule & heat sheets
5/28/21: JV Conference meet line-up & heat sheets
5/25/21 and 5/27/21: Varsity Conference meet line-up & Thursday's heat sheets
5/19/21: Tri vs. Johnson & Humboldt meet line-up & heat sheets
5/12/21: Tri vs. Minneapolis Southwest & Roosevelt meet line-up & heat sheets
5/6/21: Dual vs. Washburn meet line-up
5/6/21: Varsity Girls distance at Wayzata (more info on Mid-Distance page)
4/29/21: Tri vs. Washington & Harding meet line-up
4/22/21: Tri vs. Como & Central meet line-up
4/14/21: Dual vs. Minnetonka meet line-up
RESULTS & PHOTOS
RESULTS & PHOTOS
2021 Team Results: click here or check out our team's athletic.net page for less complete season results, but a format that's much easier to navigate.
2019 Team Results: click here (check your best from last season and take it down this year!)
6/17/21 & 6/19/21: STATE!
Coach Klatt's photos
Girls 4x8 breaks their own school record to get third! Luna finishes seventh in the 3200m and breaks Molly's school record!
6/8/21 & 6/10/21: Sections!
Binh Tran's photos
Entirely too many photos from Klatt's camera (Thanks Julia & Claire!)
Day 1 highlights: Julia wins HJ and qualifies for state! Luna comes in 2nd in the 3200 to qualify for state!
Day 2 highlights: 4x8 girls (Ellie, Delia, Luna, Molly) and 4x4 boys (Spencer, Jesse, Ayden, Charlie) qualified for state! Morgan got 2nd in shot put to qualify, and Godsword won the long jump and got second in the 100 to qualify. Ellie finished 2nd in the 800 and Molly 2nd in the 1600. Great work everyone!
Girls win the Academic Gold Award - GPA >3.75
6/1/21: Varsity Conference Day 2
Results - both boys & girls are conference champs!
The 29 photos Klatt took before she got too distracted
Tad Forsman's livestream before his GoPro died
LOTS of new entrants on the Honor Rolls, too!!!!
6/2/21: Last Chance Meet
Unofficial results
5/28/21: JV Conference
Tad Forsman's livestream
Reminder that this meet was hand-timed. To convert... round up to the nearest tenth, then add .24 to your time.
Both boys & girls are JV Conference champs!!! Well done, squad!
5/25/21: Varsity Conference Day 1
Julia Thompson's photos from Tuesday
Morgan broke the school record in the shot put!
5/19/21: Tri vs. Humboldt/OWL & Johnson
Molly & Luna BOTH go under Molly's old school record in the mile!
Reminder that this meet was hand-timed. To convert... round up to the nearest tenth, then add .24 to your time.
5/12/21: Tri vs. Minneapolis Southwest & Minneapolis Roosevelt
Tad Forsman's photos
Binh Tran's photos
Ellie, Delia, Luna, and Molly break their own 4x8 school record by a whopping 16 seconds!!
Reminder that this meet was hand-timed. To convert... round up to the nearest tenth, then add .24 to your time.
5/6/21: Dual vs. Minneapolis Washburn
Binh Tran's photos
Kiyomi is #6 on the 100m hurdle Honor Roll!
Jackson jumps 6' in high jump! #8 on the Honor Roll!
7 Highland boys under 5:00 in the mile!
5/6/21: Varsity Distance vs. Wayzata & Mounds View (et al.)
Molly one second off her 3200m school record & Luna just on her heels!
Ellie cracks the Honor Roll in the 200m dash.
4/29/21: Tri vs. Harding & Washington Tech
4/23/21: Varsity Distance vs. Rosemount, Mounds View & Prior Lake
Molly broke her own school record in the mile!
Some serious damage done to the Honor Rolls, too!
MileSplit MN highlighted our record breakers from last week in their weekly Minnesota Track & Field Round-Up! Check it out HERE.
4/22/21: Tri vs. Como & Central
Binh Tran's photos
Jen Rusch's photos
Ellie, Alex, Delia, and Molly set a school record in the 4x8!
Morgan Jones is a Star Tribune Athlete of the Week for her performance! Read about it HERE.
REMINDER that this meet was ALSO hand-timed.
4/14/21: Dual vs. Minnetonka
Binh Tran's photos (thank you!!!)
REMINDER that this meet was hand-timed. Standard conversion from hand time to Fully Automatic Timing (FAT) is to add .24. As an example, a hand time of 28.01 is rounded and recorded as 28.1. Converting to FAT makes it 28.34 (quite a bit different than 28.01). Something to keep in mind for PR's, qualifying times and what you might be shown at the finish line with a stopwatch.
MID-DISTANCE PAGE
MID-DISTANCE PAGE
Coach Chad, chadaustin@charter.net, 612-669-7635 / Coach Mollie, mollieamoore@me.com, 651-271-1062 / Coach Craig, craig.huhtala@gmail.com, 630-414-6378
hoa! What a terrific Sections meet?!?! Highland had 11 athletes qualify for state - that's the most in school history. From a distance/mid-distance standpoint, the following athletes qualified; Luna (3200 and 4x800), Molly (1600 and 4x800), Ellie (800 and 4x800), Delia (4x800), Jesse (4x400), and Charlie (4x400).
Our state qualifiers weren't the only athletes burning up the track. Here's a list of other PRs from the meet. On day #1 Gavin proved Coach Craig right by becoming a 2:07-guy (2:07.89 to be exact), while Lance dropped his 800m time by 4 seconds (2:04.81), Habetamu dropped his 3200 PR by 11 seconds to 10:28.83.
On day #2, Hanna dropped her 1600 from 5:48 to 5:39, Mateo improved 6 seconds and now has the fastest 1600 on the team at 4:43.89, Pfan joined the sub-5 club with his 4:59.60, Jesse dropped his 800m by another 1.2 seconds (2:02.56), Ellie moved to #3 (2:18.25) on the 800m Honor Roll, while Delia is now #7 (2:20.86), our girls 4x400 team (Ellie, Delia, Luna and Molly) is now #3 and the boys 4x400 team (Spencer, Jesse, Ayden and Charlie) is now #9.
SECTION FINALS MOTIVATION
If you need a little motivation for today's Section Finals (especially the relays), then be sure to check out this video of Coach Craig's 4x800 team from the 2010 section 7AA meet. His team in the black tops with orange shoulders.
As they like to say on the internet, "Wait for it!"
SECTIONS WEEK!
SECTIONS WEEK!
During big meets, I'm always reminded of what the University of Colorado coach, Mark Wetmore, tells his team. We're not asking for super-human efforts at this meet, just perform as you have all year long. Remember all the mental skills you've worked on all season long, as well as what we talked about during cross country; ABCs (attitude, breathing, check your fists) and don't be afraid to take a chance.
Sections Week!
The Mid-D/Distance TRAINING PLAN has been UPDATED for week #11; 6/7 - 6/13. NOTE: If you're one of the 7 athletes (milers and Charlie) not racing until Thursday, you'll be doing a short/quick workout at practice on Monday. I thought about having you do this on your own, however, you'll be racing in the heat, so we might as well continue to acclimate.
MENTAL TOUGHNESS EXERCISES
MAKING A CASE FOR YOURSELF: No matter how mentally tough you are, negative thought can creep in at any moment. In this exercise you put your lawyer hat on, confront the negativity and make a case of counter-arguments for those negative thoughts.
MANTRAS: This exercise explains the value of mantras, provides guidance for creating your own, as well as examples.
VISUALIZATION & IMAGERY: Visualization is seeing your race day play out in your head, while imagery involves employing as many senses as possible. This exercise will help you get better at practicing these strategies and start bringing everything together.
PROGRESSIVE RELAXATION WITH CUE WORD: There's little doubt that the more relaxed we can remain during a race, the faster we will run. Of course, that can be easier said than done. I really like this exercise because it makes sense, it's easy to learn, and everyone "gets it". Work on this skill this week and then we'll pair it with mental rehearsal/visualization/imagery later in the week.
SUPERHERO POWER POSE: Want to be entertained? At our next meet watch what kids do while standing on the starting line. You'll see all kids of arms shaking, squatting, jumping up and down, and so on. Anything to help with the nervous energy. The Superhero Power Pose is simple, but powerful way to combat all that jumping and shaking.
CONFIDENCE JOURNAL: I talked about journaling a little bit last week. This exercise explains the idea behind creating a Confidence Journal. The idea is pulled from Kara Goucher's Strong, which is shown below. After key workouts Goucher asks herself questions about what went well during the workout. By answering in specific terms, she's able to recall these key workouts when she reviews the journal prior to big races.
POSITIVE SELF-TALK: Being pessimistic is incredibly easy. This exercise on positive self-talk will help you crowd out negative thoughts by focusing on one positive thought at a time. Basically, we want you to talk to yourself like you talk to your best friend.
I LOVE ME: Ever feel like “Your negative story is a novel and your positive story is an outline.”? That quote is attributed to Katie Mackey a professional runner who never quite got onto the podium until she started to change her mental attitude. This "I love me" exercise helps to take our positive story from an outline and turn it into a novel.
RACE EVALUATION: Here's an EXERCISE to help you evaluate a recent race. By filling out a post-race evaluation we’re able to learn from our successes and our mistakes. We can find patterns – good or bad – that can be applied in the future.
GOAL SETTING: Here's a document designed to help you set S.M.A.R.T. Goals. These are goals that are Specific, Measurable, Attainable, Relevant, Time-bound. Your goals can be both short-term (what you'd like to accomplish in a specific meet or season) and/or long-term (goals that will require years of training and focus to achieve). Goal setting can also be applied outside of sports; music, art, career, relationships, parenting, etc., so these are skills you can apply at any stage of your life.
Below are some of Coach Chad's favorite books on mental toughness training. If you'd like to review any of them, or would like other resources, please let him know.
My single favorite book on mental skills for distance running. In college I PR'd at every distance after reading this book.
An interactive confidence journal by Minnesota Olympian, Kara Goucher.
Combines a training log with an interactive journal. If you only get one book, I recommend this one.
More of a memoir than a book on mental skills, but Olympian Deena Kastor describes the challenges of a young female runner.
CUTBACK WEEK
Here is an ARTICLE that Coach Moore found that does a very good job of explaining a cutback week, along with its benefits. If you read nothing else, here's the first paragraph;
"Running is a balance of stress and rest. The harder you work, the more rest you need. Rest allows your body to recover. When you recover, you can handle higher bouts of concentrated stress. As you adapt, you can handle faster paces, higher mileage, and bigger workouts – and get sustainably faster in the process. Without appropriate recovery, your body breaks down, leading to overtraining, performance plateaus, burnout, and overuse injuries."
You've been working hard, you've earned it - take advantage of your cutback week. Plan your week in advance with the goal of reducing your weekly mileage by 20%. For example, if you've built your weekly mileage up to 30 miles per week, multiply 30 x .8 for 24 miles this week. Spread that reduction out a little each day, or take an extra day completely off. Also reduce your workload slightly when it comes to the number of reps of speed workouts, hills, strides and even strength and mobility work.
Trust us, overtraining, performance plateaus, burnout, and overuse injuries can happen to anyone. You are not the one athlete that is immune.
If you feel like you still need to train during the cutback week, here are some ideas;
Meditation - check out apps like Calm, Headspace, 10% Happier for guided meditations.
Yoga - there are tons of online videos of yoga. Be sure to look for restorative yoga, not intense sessions that will require more recovery.
Journal - If you don't already, start putting your thoughts on paper. Confidence Journals and Gratitude Journals are a great place to start.
Mental Skills - In addition to the Mental Toughness Exercises below (which you've already done, right?), you can work on developing mantras, practice visualization and imagery, start a progressive relaxation routine with cue words, come up with a superhero power pose to show off at your next race.
Read - You can pick one of the mental skills books listed below or choose from others like;
Girls Running: All You Need to Strive, Thrive, and Run Your Best by Fairchild and Carey. I just started reading this one, lots of great info so far.
Bravey: Chasing Dreams, Befriending Pain and Other Big Ideas by Alexi Pappas. One of my new favorites - deals with the importance of mental health.
Brave Enough by Jessie Diggins. I'm guessing a lot of you have read this one. Jessie opens up about her eating disorder and how she overcame it.
The Animal Keepers: The Story of an Unlikely Hero and Unforgettable Season by Donn Dehnke. One of my favorites and a best-kept secret. This story should be on the big screen.
Once a Runner by John L. Parker Jr. There's a reason this is a cult classic - because it does a terrific job explaining what we all feel when we are pushing ourselves to the limit, but can't find a way to express it.
Or find a book that doesn't have to do with running.
No GPS watch, or perhaps you want to map a run before trying it? Here's a simple-to-use mapping website to help you determine how long a route is.
We encourage you to become familiar with the Tinman tab of this Pace Chart. Workouts will be described based on different efforts (tempo, threshold, CV, VO2max, etc.) throughout the season. To use the chart pick one of the "equivalent" columns (1600/3200/5K) towards the left and scroll down until you see a time that corresponds to your CURRENT fitness level. Then follow that row across to find your suggested paces for the various prescribed workouts. For example, an 18:00 5K runner would scroll down and find 18:03 and see that their tempo pace should be 6:30-6:40, CV pace is 5:55-6:03 and VO2max is 5:27-5:34. If you need assistance please reach out to one of the mid-D/Distance coaches.
Check out THIS LINK for running and strength workouts for a typical running week. If you are planning to run cross country in the fall, this is a great place to start!
Fun Stuff
The Morning Shakeout Mario Fraioli's site where you can sign up for his weekly newsletter on all things running and check out his podcast.
Fast Women Newsletter Sign up for Alison Wade's weekly newsletter which is jam-packed with anything and everything you'd want to know about women in the sport of running.
Steve Jones Trust that you do have another gear to finish. Do you have the courage to take the risk required to find it? Only you can look for it.
Never get tired of watching Dave Wottle finish. Doubt can happen. How will you respond?
1990 Oslo Dream Mile Joe Falcon!
BRUNCH RUNS
BRUNCH RUNS
Canceled for 2021
SCHOOL RECORDS
SCHOOL RECORDS
WHAT IT TAKES
WHAT IT TAKES
What it Takes Summary: Girls, Boys. What it takes to score at conference, qualify at sections, etc.
St. Paul Conference: 2021, 2019, 2018, 2017, 2016: Girls/Boys, 2015, 2014. Check out the champions record ... note the past few years!
Past Section Results: 2021 4AA, 2019 4AA, 2018 4AA, 2017 4AA, 2016 4AA, 2015 4AA, 2014 4AA, 2013 4AA
MN State Past Results: 2021, 2019, 2018, 2017, 2016: Boys, Girls; 2015 Girls, 2014 Girls, 2015 Boys, 2014 Boys
MN State Qualifying: 2021 Standards. HP is AA. You qualify for state by placing in the top 2 at sections (including relays) or meeting these standards in the finals at the Section meet.
PAPERWORK:
PAPERWORK:
1. 2021 INTEREST/CONTACT FORM ALL ATHLETES MUST FILL THIS OUT. Do it now, BEFORE practice starts. Just a quick google form, only takes a couple minutes.
2. Parent Permission to Drive form
3. PAPERWORK and pay FEES. Info on HP Athletic Forms, Fees and Regulations page. You can't practice without doing this.
TEAM INFO:
TEAM INFO:
1. Check out the 2019 Athlete Book
2. See St. Paul Conference Track & Field Guidelines for additional meet info: 2019 Guidelines.
3. Athletes and coaches - if you find some awesome track & field videos (technique and/or motivational), send your coaches a link. Let's post it and share with others!
4. Reminder: Need to be at school by 10am for practice and meets to be eligible. If you arrive after 10am and participate in a meet, it will result in a forfeit for the team. Please be in school.
OTHER HELPFUL LINKS:
OTHER HELPFUL LINKS:
SUMMER TRAINING INFO:
SUMMER TRAINING INFO:
Twin Cities Track Club. Check out the all-comer meets.
Join the Cross Country Team's Summer Fantasy Fitness: Info posted in late spring on XC Wiki
Questions?
Contact Head Coach Emily Klatt (emily.klatt@spps.org)
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