2013 Track and Field Invitational Results Links
City County Track Meet
Grizzly Invitational @ Logan
Woods Cross Wildcat Invitational
Davis Track Meet
Region V Championships
Thursday, April 25, 2013
2013 Track and Field Invitational Results Links
City County Track Meet
Grizzly Invitational @ Logan
Woods Cross Wildcat Invitational
Davis Track Meet
Region V Championships
Wednesday, April 24, 2013
2013 Cross Country Race Schedule
2013 Cross Country Race Schedule
Thursday, August 22nd @ 4pm (bus @ 2)
- · Highland Invitational @ Sugarhouse Park
Wednesday, August 28th @ 3:30pm (bus @ 1:30)
- · Bonneville, Roy @ Sky View High
Friday, September 6th @ 3pm (bus at 1)
- · Murray Invitational@ Murray Park
Wednesday, Sept 11th @ 3:30pm- (bus @ 2)
- · Logan @ Bonneville-Ft. Buenaventura
Wednesday, Sept 18th @ 3:30pm-(JV only) (bus @1:30)
- · Bonneville @ Mountain Crest
Friday, September 20th @ 3:30pm (Varsity Only)
- · Roy Invitational @ Roy High
Wednesday, September 25th @3 pm (bus @1:15)
- · City County Invitational @ Weber County Fairgrounds
Wednesday, October 2nd @ 3:30pm (bus @ 1:30)
- · Bonneville, Ogden @ Box Elder
Wednesday.October 9th@3:30 (bus at 2:15)
- Skyview@Bonn
Wednesday
October 16th @ 3pm (bus @ 1)
- · Region Championships @ Weber County Fairgrounds
Wednesday
October 23rd @ ~2pm (bus at 12)
- · 4A State Championships @ Sugarhouse Park in SLC
Tues, November 12nd @ 3:30
- · Pre NXN Southwest Race @ Layton Park
Saturday, November 23rd @ 8am
- · NXN Southwest Region Race @ Toka Sticks Golf Course,Mesa, AZ
Cross Country Disclosures-Signature
Bonneville Cross Country Disclosures--signatures
I _______________________________________ have read all of
the Bonneville Cross Country Disclosure handouts that includes the Daily Practice Expectations,Varsity
Letter Requirements, Fees and Mission Statement page. I understand and agree to the expectations set forth in
these documents. I most especially commit to taking up the journey to becoming
an athlete and through racing, expressing to the world the best performance I
have to give this season.
__________________________________________ ________________
Athlete
signature Date
___________________________________________ ________________
Parent signature Date
BXC Mission Statement
Bonneville High Distance Program Mission Statement
To provide an emotionally positive, safe and
unconditionally caring environment that will provide athletes with the all the
knowledge, training principles and mental tools necessary to achieve optimal
human performance not only on the field of competition but in their personal
lives as well.
What Coaches give to the
athletes. What Athletes
give to the Coach /Team
Respect Respect
Communication Communication
Unconditional Support Trust/Faith
Science of the Sport Hard
work
Art of the Sport Listen
to YOUR body
Mental tools Sky is the limit attitude
Fun experiences Have
fun
“Racing does
not strengthen character, it only reveals it.” Dr. Cory Holly
“As George Leonard, an Aikido Sensei, writes in the
book Mastery, the deepest
satisfaction we can get from chasing a goal is to wire ourselves into the daily
rituals of practicing our chosen activity and focusing on the quality of the
process. When the discipline
itself becomes the reason we do something, then how we do in key events, like
races or competitions, no longer dictate the enjoyment of what we
do……Regardless of the result, whether we come in last or get our picture on
Wheaties box, Leonard says the true master acknowledges the performance with
humble dignity, then goes back to the daily practice of the sport. “chop wood
and carry water,” he writes, which is the martial arts way of putting it. If you win, chop wood and carry
water. If you lose, chop wood and
carry water.” T.J. Murphy
editor of Triathlete Magazine
Monday, April 22, 2013
2013 Cross Country Varsity Letter Requirements
Bonneville High Cross Country
2013
Varsity Letter Requirements
·
Complete
the entire season in good standing.
·
Show good sportsmanship
at all meets and practices.
·
Maintain
good grades, attendance, and citizenship in every class.
·
Earn a
total of 100 or more points from the index below.
Summer
Running
·
1 point
for each day of running 3+ miles between May 27th and August 3rd..
·
Mileage
must be written on calendar and reported weekly!
·
Running while
on vacation or on your own WILL count if logged.
·
If you
come to practice each time, starting June 4th, you have a chance to
earn 38 points. That’s 4 days a week
of running for 9 weeks.
·
There is a
maximum of 60 points available
between May 27h and Aug 3rd.
500/1000
Mile Club
·
Run
500/1000 miles between May 27th- Oct 23rd (21.5 weeks)
·
Varsity
status not required. Open to everyone!
·
Must keep
track of miles (team calendar and/or garmin website) and report weekly
·
You will
earn a gold “500”/ “1000” pin
·
2
opportunities a year to earn.
·
500 mile
club is worth 25 points but must be
earned by the STATE meet.
·
If dishonesty
is suspected and verified, then no miles will be accepted for the pin or
varsity letter points.
Meet
Performance
·
Top 14
earn points in reverse. 1st man in gets 14 points, 14th
man in gets 1 point.
·
Dual meets
are worth full value. City County and Invitationals are worth 1.5 the
value. Region and State are worth
2 times the value.
·
An overall
win is worth 10,15,20 additional points respectively
·
2nd-5th
overall is 7.5,12.5,17.5 additional points.
·
6th-10th
overall is 5,7.5,10 additional points (10th-20th in a big invite is 5 points)
· In dual
meets, finishing in front of opponents top 5 is 5 points.
·
IF VARSITY
SQUAD IS PULLED OUT OF A MEET THEN THE POINTS WILL BE AWARDED TO THE FIRST JV
STARTING WITH 7.
2 Stages of Post Run Recovery
Post Run Recovery
Your post run recovery habit
is the first and most important nutrition habit to establish! After a typical
hour run you have drained:
- About 100-175 grams of carbohydrate from your muscle tissue
- crushed red blood cells from the force of impact
- torn muscle fibers and connective tissues
- caused inflammation
- lost key minerals from sweating
- started a chain reaction of unstable atoms called free radicals (worse than normal because you are breathing in 20 times more oxygen than the normal sedentary person.)*
The two most important
macronutrients at this point are carbohydrate and protein. The carbohydrate
will help resupply the muscle tissue with fuel, while the protein will help
repair the torn tissues and blood cells. There are also a whole spectrum of
antioxidant vitamins that have got to be replaced to fight of excessive
oxidation and electrolyte minerals to replace what has been lost in sweat. So,
how are you going to get all these needs met? There are two easy stages of
recovery eating to understand and do.
STAGE 1
This stage only lasts about
30 minutes long. It is when your muscle tissues are wide open and ready to
receive a lot of carbohydrate. In order to reach the muscle tissue as quickly
as possible it is best eat your carbs as a drink at this point so they absorb
very quickly. You will also need protein, vitamins and minerals so some drinks
work much better than others at getting the job done. The first goal with the
drink is to take in half of your bodyweight in grams of carbohydrate. Read
those labels! Drink as much as you need.
Purchasing a drink like Endurox is the easiest and best option at this
point. Or, you can use 16 oz of real juices, 32 oz bottles of Gatorade or any other carb recovery drink in liquid or powder form. All of these 3 choices will require some
protein added though.
STAGE 2
This stage lasts about as
long as the workout was. So an hour workout has an hour long stage 2. The point of this part of the recovery
process is to eat real, whole food.
You need protein, carbs and fats. Lots of lean protein and produce at
this time is a great idea. But, in order to reach your carbohydrate need, you
will need more than just fruit.
You will need to eat ANOTHER serving of half your bodyweight in carbs.
That will be a bit easier if you eat, not only fruit or potatoes, but whole
grains as well.
Drink
|
Cost per “serving”
|
Comments
|
Endurox
|
$1.39/52 grams/2 scoops
|
Carb,Prot,Vit,electro
|
Cytomax
|
$.95/66 grams/3 scoops
|
Carb,electro,amino
|
Powerbar Recovery
|
$1.10/60 grams/3 scoops
|
Carb,Prot,electro
|
Gatorade
|
$.50/56grams/4 scoops
|
Carb,some electro
|
100% Juice
|
Carb, vit, potassium
|
|
*Although oxygen is
necessary for survival, breathing in oxygen also produces ‘oxidative stress’ in
our bodies which leads to the to formation of free radicals and lipid
peroxidation. Sadly, exercise just makes this worse since you are breathing in
more air. These free radicals are atoms or groups of atoms that are short one
electron. Being short one electron
causes the atom to be unstable, so it seeks out and steals another electron
from another atom, usually oxygen. This then causes a chain reaction as the
victim of the stealing then needs to be stabilized and steals from yet another
atom. The problem here is that
once an atom has lost the original electron, the new one gained does not
provide as strong or stable of an atom as the original. The problem that free radicals cause is
system wide. They can attack the walls of your muscle cells and mitochondria
and are at least partially to blame for muscle inflammation and soreness, which
contributes to reduced endurance.24 Internal
oxidation is also a cause of other serious problems including cancers, diseases
and heart problems.25
Men's Track and Field School Records
Men’s Track & Field School Records
Bonneville High School
Event Time/Distance Name Year
100m Dash 10.75 Brett
Cooper 1999
110m Hurdles 14.91 Steve
Pierce 1988
200m Dash 21.99 Mike
DeGroot 1990
300 IM Hurdles 39.60 Lynn
Cash 1982
400m Dash 48.24 Josh
Peterson 2010
800m Run 1:56.39 Brian Jasper 2013
1600m Run 4:22.24 Brian Jasper 2013
3200m Run 9.40.83 Cade Perry 2013
4x100m RELAY 42.91 Jesse
Taylor 2005
Jake
Ashford
Devin
Holbrook
Aric
Hutchinson
Medley RELAY 3:36.00 Steve
McBride 1978
Marvin
Ellis
Rick
Lucas
Gary
Burnett
4x400m RELAY 3:21.80 Jace
Tensmeyer 2009
Joel
Daily
Nathaniel
Ford
Josh
Peterson
High Jump 7’
0” Sic
Moore 1983
Long Jump 23’
6.5” Kevin
Moore 1972
Shot Put 62’
5.25” Chad
Law 1985
Discus 176’
10” Chad
Law 1985
Javelin 196’
6” Brett
Cooper 1998
Pole Vault 13’
6” Riley
Beckstead 1978
Cross Country Team Fees and Off-Season Expenses
Cross Country Fees
Tee shirts ordered by August 1stPaid by August 5th to BHS Bookkeeper
- District Fee $85
- Team Tee shirt $15
- Cross Country Camp $25
- New Nike Custom Uniform $50 (yours to keep)
- Optional Cowbell and/or car sticker $5 each
________________________________________________________________________
________________________________________________________________________
The Following expenses are for the optional post season race,clothing and strength training
Nike SW Regional (Nov 14-17)Expenses
$50 deposit by Sept 15th. Paid in full by Oct 15th (non refundable)- Bus, hotel (breakfast included), race fee(comes with cool piece of clothing) and 1-2 dinners $250
- Bring Cash for Lunches and 1-2 dinners $50
- Optional Nike Race shirts ~$30
- NY NY Roller coaster ~$15
Nike Winter Clothing Set
Orders taken by Oct 1st. Paid for and delivered by Thanksgiving
- Nike men's set (long sleeve-T, Winter 1/4 zip shirt, Pant) $ 100
- Nike Women's set (long sleeve-T, Full zip Jacket, Pant) $110
- Nike Women's run capri $25
Bomber Athlete
- Strongly recommended strength program
- Nov-Feb
- $60/month
Women's Track and Field School Records
Women’s Track & Field School Records
Bonneville High School
Event Time/Distance Name Year
100m Dash 12.36 Ally
Dean 2006
100m Hurdles 14.69 Ally
Dean 2006
200m Dash 25.13 Ally
Dean 2006
300m IM
Hurdles 42.42 Ally
Dean 2006
800m Run 2.17.32 Heidi
Weir 1993
1600m Run 5:09.21 Heidi
Weir 1995
3200m Run 11:16.99 Heidi
Weir 1995
4x100m RELAY 50.27 Seinna
Thornock 2010
Allie
Shaw
Kilee
Jorgensen
Amanda
Alston
Medley RELAY 4:20.87 Nicki
Moore 1988
Chris
Mclendon
Cari
Thomock
Monica Palmer
4x400m RELAY 4:06.39 Lindsay
Ryan 1999
Jen
Young
Lyndzi
Hinds
Michelle
VanBeekum
High Jump 5’
8” Kathy
Hart 1975
Long Jump 17' 5.5” Crystal
Tolman 1981
Shot Put 42’
10” Chantell Goldsberry 1997
Discus 127’
4.25” Tiffany
Hellstrom 2009
2014 State Qualifying and Letter Standards
| 2014 Girls' Standards | |||
| Event | State Qual | Varsity Letter | |
| 100 Meter | 12.92 | 13.89 | |
| 200 Meter | 26.36 | 28.34 | |
| 400 Meter | 59.80 | 64.30 | |
| 800 Meter | 02:21.67 | 02:32.3 | |
| 1600Meter | 05:15.42 | 05:39.16 | |
| 3200 Meter | 11:28.97 | 12:20.83 | |
| 100 Hurdles | 16.48 | 17.72 | |
| 300 Hurdles | 47.72 | 51.31 | |
| 4 X 100 | 50.89 | 54.72 | |
| Medley Relay | 04:25.19 | 04:45.15 | |
| 4 X 400 | 04:08.14 | 04:26.8 | |
| Discus | 98'11" | 92'07" | |
| Javelin | 102'11" | 95'79" | |
| Shot Put | 32"11' | 30'07" | |
| High Jump | 5'1" | 4'8" | |
| Long Jump | 16'4" | 15'2" | |
| 2014 Boys' Standards | |||
| Event | State Qual | Varsity Letter | |
| 100 Meter | 11.30 | 12.15 | |
| 200 Meter | 22.90 | 24.62 | |
| 400 Meter | 50.87 | 54.70 | |
| 800 Meter | 01:59.41 | 02:09.0 | |
| 1600Meter | 04:25.04 | 04:45.0 | |
| 3200 Meter | 09:43.71 | 10:26.57 | |
| 110 Hurdles | 15.87 | 17.06 | |
| 300 Hurdles | 41.20 | 44.30 | |
| 4 X 100 | 44.63 | 47.99 | |
| Medley Relay | 03:44.04 | 04:00.86 | |
| 4 X 400 | 03:30.98 | 03:46.86 | |
| Discus | 131'2" | 122'0" | |
| Javelin | 149'9" | 139.4" | |
| Shot Put | 45'11" | 42'7" | |
| High Jump | 5'11" | 5'7" | |
| Long Jump | 20'5" | 19'1" | |
**If and athlete scores in the top 8 at the region championships, then that athlete automatically earns a letter.
formula to calculate the state standard: (3X + Y) divided by 4 = new standard
X=current standard, Y=previous year 8th place performance
formula to calculate the varsity letter standard is X/.93 for track events and X(.93) for field events
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