Top 3 on campus, one signs

This past week we had our top 3 recruits on campus. Two are now comitted to McPherson College. Kyle Smith from Junction City and Mike Baxter from Cuyahoga Falls Ohio. Mike is a new addtion as of friday when he signed his letter of intent.



Baxter has run 15:37 for 5k xc and 4:35 for the 1600. He will be a great addition to the team.

I am just waiting on Ruben Martinez for his decision. He seemed to like his visit and I hope he will join the team next year. He would be a great leader for the team. Only time will tell. So far things are looking good for the Bulldogs this fall.

400 training get sent out

This week marked the start of our Long Sprinters workouts. Our workouts are a variation of Clyde Hart of Baylor's workout. This summer will be spent doing some fartleks or varying distances and paces. We also have lifting 3 days a week and plyometrics two days a week. We have a very strong group coming in for the long sprints and we want them to be ready for when we come back in the fall for our strength and conditioning sessions. Here is a little taste of what they will be doing this summer.



Lift Monday, Wednesday, Friday 3 set of 8 reps
Core- Monday, Wednesday, Friday
Plyos, Tuesday, Thursday
(see summer training handbook)

Monday
Hang Clean
Squat
Shrug
Front Dumbell raise
Side Dumbbell raise
Skull crusher
Lat pull down
Flys

Wednesday
Bench
Military press
Dumbbell curls
Push ups
Leg curls
Dips- 3x failure

Friday
Incline
Decline
Standing bar rows
Calf raises
E-Z bar curls
Lunges
Pull-Ups- 3x failure

June-8-14
5 warmup- 3 min on 1 min off x 3- 5 min cool down
5 min wu- 30 sec on 90 sec off x 10 5 min cd
Lift/plyos
5 wu- 2 min, 90 s, 60s, 30s, 15s, 30s, 60s, 90s, 2 min- 5 CD
5 min wu- 1 mile in’s and out’s (100 stride straights (90%), 100 walk turns) 5 min CD
20 min easy
OFF

June-15-21
5 warmup- 3 min on 1 min off x 3- 5 min cool down
5 min wu- 30 sec on 90 sec off x 10- 5 min cd
Lift/plyos
5 wu- 2 min, 90 s, 60s, 30s, 15s, 30s, 60s, 90s, 2 min (1 min recovery jog between each)- 5 CD
5 min wu- 1 mile in’s and out’s (100 stride straights (90%), 100 walk turns) 5 min CD
20 min easy
OFF

June-22-28
5 warmup- 3 min on 1 min off x 4- 5 min cool down
5 min wu- 30 sec on 90 sec off x 11- 5 min cd
Lift/plyos
5 wu- 2:30, 2:00, 90s, 60s, 30s, 15s, 30s, 60s, 90s, 2:00, 2:30 (1 min recovery jog between each)- 5 CD
5 min wu- 1 mile in’s and out’s (100 stride straights (90%), 100 walk turns) 5 min CD
25 min easy
OFF

June-29- July 5
5 warmup- 3 min on 1 min off x 5- 5 min cool down
5 min wu- 30 sec on 90 sec off x 12- 5 min cd
Lift/plyos
4e, 4h, 3e, 3h, 2e, 2h, 1e, 1h, :30e, :30h, :15e, :15h- 5 CD
5 min wu- 1 mile in’s and out’s (100 stride straights (90%), 100 walk turns) 5 min CD
25 min easy
OFF

July 6-12
5 warmup- 3 min on 1 min off x 5- 5 min cool down
5 min wu- 30 sec on 90 sec off x 13- 5 min cd
15 min easy Lift/plyos
5e, 5h, 4e, 4h, 3e, 3h, 2e, 2h, 1e, 1h, :30e, :30h - 5 CD
5 min wu- 1 mile in’s and out’s (100 stride straights (90%), 100 walk turns) 5 min CD
30 min easy
OFF

July 13-19
5 warmup- 3 min on 1 min off x 5- 5 min cool down
5 min wu- 30 sec on 90 sec off x 14- 5 min cd
15 min easy Lift/plyos
5e, 5h, 4e, 4h, 3e, 3h, 2e, 2h, 1e, 1h, :30e, :30h - 5 CD
5 min wu- 1.5 miles in’s and out’s (100 stride straights (90%), 100 walk turns) 5 min CD
30 min easy
OFF

July 20-26
5 warmup- 3 min on 1 min off x 5- 5 min cool down
5 min wu- 30 sec on 90 sec off x 15- 5 min cd
15 min easy Lift/plyos
5e, 5h, 4e, 4h, 3e, 3h, 2e, 2h, 1e, 1h, :30e, :30h - 5 CD
5 min wu- 1.5 miles in’s and out’s (100 stride straights (90%), 100 walk turns) 5 min CD
35 min easy
OFF

July 27- August 2
2x800 @+35 10-15 minute recovery- 3x300 @+15 5 minute recovery
20x200@+20 2:00 Recovery
4x350 @+16 5 Recovery-3x200@+11 3:00 Recovery
Ladder-600(+31)-400(+21)-200(+11)-400(+21)-600(+31) 5 Recovery
2 mile xc run timed
35 min run
OFF

Busy Weekend

This was a busy weekend for me. We had a group run Saturday morning, the group was still small but we had people show up so I hope the word keeps spreading about http://www.mcphersongroupruns.webs.com/.

Andy Woodward of Topeka finally signed this weekend. He had verbally committed a while back and just found time to come down and sign. Got to spend some time with Andy his sister Amanda and his mom. They are great people and I am very excited to have him in the program.


We also added Jessica Becker who just graduated from Bethany College this spring to our coaching staff. She will join us as Throws coach. Jessica just finished off her illustrious career.with a national championship in the shot put. She is going to be a great addition to the coaching staff.


Up next will be Mike Baxter and Ruben Martinez visit to campus. They will be arriving on Wednesday. I am very excited to have both of them here and show them around.

official training started

Yesterday marked the first day of training for the cross country team. This month will be spend on just building miles July will be the start of workouts. Intensity is at its lowest point of the year......153 days left to the conference meet.

Meg and Izzy's wedding

Was honored to be invited to Meg and Izzy's wedding this past weekend. It was a great day. I am so happy for the both of them. They were both glowing all day. I am excited to see them grow together. I wish them all the best.

Pangburn named Daktronics-NAIA Scholar-Athlete

Amanda Pangburn, junior from Albertville, Ala., and a 2006 graduate of Geraldine High School, was recently named NAIA/Daktronics track and field Scholar-Athlete for the 2009 season.

This was Pangburn first season competing in track and field for the Bulldogs after being part of the volleyball team the past three seasons.

“We are very proud of Amanda,” said Joe Eby, McPherson head coach. “This is a great honor to receive and it is nice to see her hard work in the classroom pay off.”

Pangburn competed in the javelin throw for the Lady Bulldogs this past spring.

Pangburn is an agriculture science major and is scheduled to graduate in the spring of 2010.

Recipients of the Daktronics-NAIA Scholar-Athlete award must have a minimum grade point average of 3.50 on a 4.00 scale, be a junior or above in academic standings, and been in attendance at the nominating institution a minimum of one full school year.