Cross Country Camp Videos

I finally had a chance to get to some video uploaded from our recent trips to the black hills. Please enjoy. Next I'll be adding some interviews with athletes from the team. Look forward to that. Track starts in a week. I'll be posting some video from our testing that we will be doing the first week. I'll be shooting some video from practice and from our high school cross country meet this coming weekend. We will also be hosting a water stop at the Sioux Falls Marathon. Look for video to be posted of that some time next week.


Coach Vahrenkamp



Cross Country Camp day 1 from Jim Vahrenkamp on Vimeo.




Cross Country Camp Day 2 from Jim Vahrenkamp on Vimeo.



Cross Country Harney Peak Run from Jim Vahrenkamp on Vimeo.



CC Mt Rushmore from Jim Vahrenkamp on Vimeo.

Welcome to the Black Hills

Day one has begun. We got up this  morning, ate some great breakfast and headed into Hill City to do an easy recovery run. Below I've compiled a nice video of some of our warm up. I also sat down with some of our kids when we got back to the cabin and did some interviews. I have four that I will post this afternoon after I get a chance to edit the video and find a place with a fast enough connection to upload them! Lucky for me I'm able to tether my phone to my laptop so that I can work on the road. Look for videos and pictures to come soon! While your waiting check out our facebook page! facebook.com/augustanatrackandfield

Back to School

In just a week we will be back in school. On Tuesday we will be headed to the Black Hills for cross country camp. I plan to figure out how to post pictures here directly from my phone. Another thing that we are doing this year is a facebook profile. This will allow me to share video and pictures from track meets more easily with the kids on our team and recruits. It will also allow parents a way to access more video and pictures of their athletes.

This summer we have been working pretty hard.  I'm very excited to see how that work pays off. This is truly going to be an exciting year at Augustana. We have some other things in the works that I'll share later on this week. Lets just say that I'm pretty excited about them and that its a big win for our program.........

Summer Time

So what do Augustana Track athletes do during the summer? Great question. This summer our kids are trying to get stronger. Well just how strong you might ask? Consider the below video. This is one of our jumpers/hurdlers. She is squatting 405x4 at the very end of a set of 8-6-4-4 with weights at 340-360-380-405. She could get lower, I am however interested more so in the fact that she can move the weight! I'll be contacting all our recruits for this coming year soon to encourage them to lift. I hope our men will be able to squat in the high 500's by the time school starts back up!


Meagan Squats 405x4 from Jim Vahrenkamp on Vimeo.


Coach Vahrenkamp

On a side note I found this video dealing with some of the workouts that we do. I'm a big fan of the things that Dan Pfaff does. A direct result of that this year will be the progressive addition of some of the things included in this video.



Another video to consider when looking at how we lift.


Track and Field Videos on Flotrack

Another great video where Dan talks about training.


Critical Zones: Absolute Strength and Power Development For World Class Horizontal Jumping by Dan Pfaff from mike young on Vimeo.

Welcome to Nationals!

We are officially in Charlotte. We have to head to the banquet right now and after a busy afternoon and previous day of traveling I'll finally have a chance to update you on where you can get information about the meet and some pictures from our first day here and our travel in. Stay tuned, I'll have things posted by 2 am this evening.

Flotrack Coverage

• 2010 D-II OUTDOOR CHAMPIONSHIPS

  
  Find out who will be running in Charlotte here!

LIST OF PARTICIPANTS     2010 Men     2010 Women		HEAT SHEETS     2010 Men     2010 Women
Championship Results

• Ticket Information
  
• Banquet Information
  
• About Johnson C. Smith University
  
• Hotel Information
  
• Schedule Of Events
  
• Participant Manual (pdf)
  
• Map of Charlotte (Center City) (pdf)
  
• Charlotte Info: Dining | Attractions | Visitors' Guide

Coach Vahrenkamp

Coach Hellman

Coach Hellman wanted to start a new segment of the site and address every one so today includes a message from our head coach to every one. Look for more updates as we head to nationals soon!



Outdoor Review - Tracy Hellman from Jim Vahrenkamp on Vimeo.

10 Athletes Headed to Nationals!

Photo	Name - Class, Hometown:  National championship event
	Travis Beniak – So., Mazeppa, Minn.: 3000 meter steeplechase Currently ranked No. 15 in 3000 meter steeplechase with time of 9:04.97 First place at NSIC Championships in 3000 meter steeplechase Personal bests of 9:04.97 in 3000 meter steeplechase and 14:53.79 in 5000 meter run
	Noel Bentele – Jr., Brandon, S.D.: Hammer throw Currently ranked No. 16 in hammer throw with mark of 52.37 meters Third place at NSIC Championships in hammer throw Personal best of 52.37 meters in hammer throw
	Kyle Blakeslee – Fr., Cannon Falls, Minn.: 3000 meter steeplechase Currently ranked No. 13 in 3000 meter steeplechase with time of 10:43.14 First place at NSIC Championships in 3000 meter steeplechase Personal bests of 17:15.28 in 5000 meter run and 10:43.14 in 3000 meter steeplechase
	Molly Clark – Sr. Fargo, N.D.: 3000 meter steeplechase Currently ranked No. 15 in 3000 meter steeplechase with time of 10:45.90 Third place at NSIC Championships in 10,000 meter run Personal bests of 36:21.64 in 10,000 meter run and 10:45.90 in 3000 meter steeplechase
	Tom Karbo – So., Norway: 3000 meter steeplechase Currently ranked No. 4 in 3000 meter steeplechase with time of 8:54.00 First place at NSIC Championships in 1500 and 5000 meter runs Personal bests of 1:54.00 in 800, 3:51.77 in 1500, and 8:54.79 in 3000 meter steeplechase
	Linn Nilsson – Fr., Sweden: 1500 meter run Currently ranked No. 13 in 1500 meter run with time of 4:33.29 First place at NSIC Championships in 800 meter run Personal bests of 2:14.22 in 800 meter run and 4:32.10 in 1500 meter run
	Aduo Omot – Fr., Worthington, Minn.: 800 meter run Currently ranked No. 2 in 800 meter run with time of 1:49.46 Second place at NSIC Championships in 800 meter run Personal bests of 48.50 in 400 meter run and 1:49.46 in 800 meter run
	Caitlin Polgreen – Sr., Elk River, Minn.: 1500 meter run Currently ranked No. 7 in 1500 meter run with time of 4:31.59 Second place at NSIC Championships in 1500 meter run Personal bests of 2:16.00 in 800 meter run and 4:31.59 in 1500 meter run
	Cecilie Udstuen – Fr., Karmoy, Norway: 800 meter run Currently ranked No. 9 in 800 meter run with time of 2:11.09 School record holder in indoor and outdoor 800 meter run Personal bests of 2:11.01 in 800 meter run and 4:37.30 in 1500 meter run
	Brian Werner – Sr., Sioux Falls, S.D.: 800 meter run Currently ranked No. 16 in 800 meter run with time of 1:51.88 Fourth place at NSIC Championships in 800 meter run Personal bests of 1:51.88 in 800 meter run and 4:03.25 in 1500 meter run

augietrack.com!

In an effort to make it easier to find more information about Augustana track and field I've purchased the domain augietrack.com What does that mean for you? It means you have a much shorter name to remember. It also means that you can share our website with friends easier. Try it, take some time today to tell some one else you know or work with to visit augietrack.com. I guarantee they'll be able to find us. It's basically a sister site to our www.recruitMEaugie.com website where recruits can fill out their information for us. We've had a great year so far. As of today we have ten (10) qualifiers for the national meet. Just off hand I think that may be the most that we've ever had at one national meet. Some one correct me if I'm wrong.

We got some press after this weekend. This is a direct quote from the d2cross blog.

At Wisconsin-La Crosse, two Northern Sun athletes recorded only the third and fourth 800 auto qualifying times. Previously unknown Aduo Omot (Augustana, S.D.) nipped indoor champ Denise Mokaya (Mankato State), as both got under 1:50. Dan Allen (St. Cloud State) and Brian Werner (Augustana) also ran fast enough to book a trip to Charlotte. Awesome race.

And to think you have the opportunity to watch the race on the blog here! Visit the blog to read the whole article. He does a great job of covering distance racing at the d2 level across the board as well. http://d2cross.blogspot.com/2010/05/last-chance-meet-of-week-uwl-eagle-open.html

The Week That Was in Video

This past week we had some great races. Below are the video's of the races that I shot.

Untitled from Jim Vahrenkamp on Vimeo.

Untitled from Jim Vahrenkamp on Vimeo.

North Central Steeple from Jim Vahrenkamp on Vimeo.



Winona 1500m from Jim Vahrenkamp on Vimeo.


Winona 800m from Jim Vahrenkamp on Vimeo.



Noel Hammer from Jim Vahrenkamp on Vimeo.

New Qualifiers!

Cecilie Udstuen and Caitlin Polgreen both moved up on the national lists with great performances at the Winona Twilight. Cecilie ran 2:11.09 to move to 9th on the list and Polgreen moved up to 12th on the national list with a 4:31.59.