Track and Field, co-ed
HARD WORK. CHARACTER. FAMILY.
Become BETTER: If you're looking to be a well-rounded athlete, track is the place for you. Work on explosiveness and cardiovascular peak on a daily basis. The work you put in here will translate to all of your other sport endeavors.
Become CHAMPION: With 11 boys and girls conference championships in the last 10 years, we have established a program that knows how to be successful. Be the next Hall of Fame athlete in our school.
Find your EVENT: Whether it is sprinting, throwing, hurdling, jumping, or a distance event, there is something for you in track and field; 17 events total!
Work with your COACH: Our staff has over 50 years of combined coaching experience. Our goal: make you a better person and athlete.
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Booster Club Contact
Conference and Section Schools
Northwest Suburban Conference Schools: Andover, Anoka, Armstrong, Blaine, Centennial, Champlin Park, Coon Rapids, Elk River, Irondale, Maple Grove, Osseo, Park Center, Totino-Grace
Section 5AAA schools: Champlin Park, Irondale, Maple Grove, Mounds View, Osseo, Park Center, Roseville, Spring Lake Park
- Important Dates
- Meet Information and Bus Schedule
- Meet Results
- Meet the coaching staff
- Records/Lettering Standard
Peter Falcon will enter his first year as the head track and field coach at Spring Lake Park High School for the upcoming 2022 season.
Before coming to Spring Lake Park, Falcon coached for two years at Iowa Western Community College as an assistant cross-country/track and field coach, where he was in charge of coaching the distance runners. In his time at Iowa Western, highlights included coaching Sylvester Barus to a runner-up finish at the NJCAA National XC and Half Marathon Championships, which resulted in men’s team finishes of 10th and 5th place. Falcon also coached Shanieke Watson to All-American finishes at the 2015 NJCAA National XC Championships (8th place) and Half Marathon Championships (5th place), which resulted in women’s team finishes of 19th and 6th place, respectively. Other coaching accomplishments included various school records on both the track and cross-country course.
Falcon also comes with experience in coaching youth track and field, where he assisted in coaching the distance runners for the Bellevue Breeze Track Club, a USATF junior olympic track and field team, from 2017-2019.
Falcon started his running career at the age of 10, running for the Bellevue Breeze and Cornhusker Flyers track and cross-country clubs in the Omaha, Nebraska area. He was a multiple time national medalist at the Junior Olympic levels from 1500m-5000m and 4x800m relay. He continued his success as a multiple all-state performer in both track and cross-country at Bellevue West High School in Bellevue, Nebraska.
He’s a 2012 graduate of the University of Nebraska-Lincoln. During his undergraduate career, Falcon was a 4 time Big 12 and Big 10 XC and track and field conference qualifier and ended up 11th on the Nebraska 10k all-time list by the end of his running tenure for the Cornhuskers. He still runs competitively for a sub-elite USATF club called “Lincoln Running Company-Nebraska”. Falcon currently holds personal bests of 2:19:51 for the full marathon and 1:07:10 for the half marathon. He was 51 seconds short of qualifying for the 2020 USA Olympic Marathon Trials and has sights set on qualifying for the trials in 2024.
Currently, Falcon works full-time at as a licensed clinical mental health therapist at Ballard Clinic in Wayzata and Edina. He works with children, adolescent, young adults, and families. He specializes in working with athletes struggling with both sports performance and clinical based issues, while also working on becoming a Certified Mental Performance Consultant (CMPC) through the Association of Applied Sport Psychology.
Falcon believes in building meaningful and long lasting relationships with his athletes, utilizing evidenced based/ optimal training methods, and applying a sports performance based mental approach that allows his athletes to succeed to the best of their abilities, both on and off the track. His passion lies in coaching and building a meaningful, competitive, open, and holistic team culture to the Spring Lake Park track and field program. He currently lives in Maple Grove with his wife, Jenny, a physical therapist in the Twin Cities area; his golden retriever, Millie, and cats, Archer and Stella. Outside of coaching, Falcon enjoys keeping close tabs on Husker football in the fall, going on hikes, traveling, spending time with his wife and pets, and having frequent movie marathons.
Head Girls Coach/Sprints
I have been teaching and coaching at Spring Lake Park since 2016. I teach health and physical education at SLPHS. My undergraduate degree is from Winona State University and my master’s degree is from Concordia University St. Paul. I have a background in yoga, group fitness, personal training, and speed development. My favorite part about coaching track and field is working with eager student athletes who want to get a little bit better each day. To me, success comes when you keep showing up and never give up on yourself, and I hope to help athletes realize this throughout the season.
Hurdles/High Jump Coach
I have been teaching art at the middle school and coaching in the Spring Lake Park schools since 1994. I received my undergraduate degree from St. Olaf College where I competed on the swim team and the track & field team (decathlon). I also earned my Master’s Degree from the University of Minnesota. I have coached the hurdles since joining the coaching staff back in 2000. The high jump is an event in which I held the school record here at Spring Lake Park back in 1988. When not coaching track in the spring, I am the head swim & diving coach for both the girls and boys teams here at Spring Lake Park High School.
I have been a Health/PE/DAPE Teacher and Coach in Spring Lake Park for 31 years. Named 2016 Secondary Teacher of the Year in ISD 16. I am currently teaching full-time DAPE at SLPHS and Westwood Schools.
I coordinate adapted athletics and coach adapted bowling, football, track and field throwing events, coach in our strength/conditioning program and am BFS Strength-Coach Certified.
I graduated from White Bear Lake Sr. High School (1985); hold a BS Degree in Physical Education from St. Cloud State (1990) and a MA Degree in Administration of Athletics from the University of St. Thomas (1996).
My family consists of myself, my wife Kelli, who is a Business-Ed Teacher at North St. Paul Sr. High and daughters Avery (UMD-track, UWRF MA program & Prescott, WI. Teacher/Coach), Gabby (UWRF-tennis & UW-LaCrosse MA program) and Sonya (11th) attending school and playing basketball and tennis as a two-sport captain at Mahtomedi High School.
In my free-time I enjoy attending church, time with my family, the YMCA, playing hockey, biking, fishing, reading, and attending sporting events.
My passion in education is teaching, coaching, and mentoring teenagers! I very much enjoy being a teacher and coach in our dynamic profession to the students in Spring Lake Park Schools! If you ever have questions or concerns, please contact me at: firstname.lastname@example.org or 763-600-5996 and I will get back to you as soon as I can!
This is my second official year being a coach for the track and field team as I have helped some in the past. I also coached the defensive line for the Spring Lake Park football team this year as well. I am a Spring Lake Park alumni graduating in 2013 where I played both football and track.
Pole Vault Coach
My wife Heidi and I have been Blaine residents for over 15 years and we have two sons. I have two sons who have attended Spring Lake Park High School. I work in the private sector for a restaurant chain. I competed, very successfully, as a pole vaulter in high school setting school records for indoor and outdoor of over 14’. Injury caused me to compete only one year collegiately. I love track and have a passion for pole vaulting that drives me to innovate drills and improve technique.
I grew up in Waverly, Iowa, where I played basketball, football, baseball, and ran track. I graduated from high school in 2006 and then attended Wartburg College (also in Waverly) and played football my first year. Instead of continuing to play football throughout college, I got my coaching certificate and began coaching middle school basketball and football. I hold a bachelor's degree (2010) in Elementary Education and a Master's degree (2013) from Iowa State University in Educational Leadership. After college I taught 4th and 5th grades in Waverly for three years before moving to Minnesota.
My family includes my wife, Noelle, who teaches kindergarten at St. Francis Area Schools, our two-year-old daughter Linnéa and our dachshund Daisy. I teach 5th grade at Westwood Middle School, where I also coach basketball, football, and supervise the weight room. We are involved in our church in New Brighton and love having our summers off to enjoy camping, fishing, golfing spending time with Noelle's family on the boat or at her family's cabin, and making trips back to Iowa to visit my family.
Being a Spring Lake Park Panther has been a huge part of my life. I bleed Panther Blue. My whole family has gone to Spring Lake Park, from my parents to my two younger brothers. It has been my lifestyle from the time I was born. I graduated from SLP in 2015. I played football and competed in both swimming and track. I did a year of college track at St. John's University before transferring to Bethel University. I graduated from Bethel in 2019. Now, I work as an Assistant Youth Director at a church in Fridley. I also teach English/Language Arts at Mahtomedi High School. And finally, capping it all off, I coach football here at Spring Lake Park, as well.
I coach because I know the effect sports, especially Track and Field, can have on an individual. I met one of my best friends, and later college roommate, on this team. Track and Field is where you can build things that can last a lifetime and I want to help in anyway I can.
"I'mma show you how great I am." - Muhammad Ali
Pole Vault Coach
I work in the private sector for investigations agencies and own a local restaurant. I grew up in Mankato, MN and participated in Track and Field at Mankato East High School and MSU-Mankato, with a focus on Pole Vault. After separating from Active Duty Army, my wife Erin and I moved to the metro and have been in Blaine for the past 5 years. We have 1 daughter, Charlotte. Throughout my competitive years, I had the opportunity to vault for and coach with some of the best coaches in the state. While I separated from the sport for several years, Pole Vault has always been a passion of mine and I'm eager to return and help our athletes meet and exceed their athletic goals.
"What's my best height? I haven't jumped it yet."
I currently work in the athletic department and admissions at Bethel University. Before Spring Lake Park, I coached cross country and track at Bethel University, as well as track at Blaine High School. I also currently coach cross country and nordic skiing at Andover High School. I attended Bethel University where I majored in Social Studies Education and ran cross country and track with Coach Deedrick. In my free time I like to run, ski, and travel! Through my coaching, seeing growth as a person is just as important as growth as an athlete. My goal is to help students become the best version of themselves, both on and off the track.
"Opportunity doesn't knock, it presents itself when you beat down the door."
Sprints and Jumps
Records and Top Ten List
How do I earn a Varsity Letter?
- Medal at Sections
- Reaching or "hitting" a standard mark (listed)
- Scoring as many points in a single season equal to or greater than the number of meets that given season
|110/100m High Hurdles||:17.5||:19|
|300 m IH/LH||:45.0||:53|
|800 m Run||2:12||2:35|
Here are some frequently asked questions that will help you get started on the season!
How many meets will I compete in?
You are typically guaranteed 5-7 track meets that are either open entry or are JV in any one season. It depends on the overall schedule for that spring. You can become eligible for an invitation or limited entry meet by being top three in a specific event or by being on a relay.
When does practice start/end and how long are track meets?
Practice starts at 3:30 p.m., daily, and ends at 5:30. p.m. Track meets typically start at 4 p.m. and can go up until 7:30 p.m. for a smaller meet, or 9 p.m. for a large meet.
What kind of shoes should I have for practice and for meets?
You should have running shoes for practice. Basketball or street shoes will most likely lead to shin splints when used over long periods of time. If you go to Right Fit Running in Mounds View or Run-n-Fun on Randolph in St. Paul you can get discounted running shoes if you say you’re from SLP/SA Track; or go to Eastbay.com. For meets, you should have track spikes. You also can find these at the shoe stores mentioned above or online at Eastbay.com. Any generic sprint spike will do for sprints, same for distance. You can also order specialty shoes for field events, but sprint spikes work for most of those as well.
What should I bring with me to practice and meets?
Clothes for any kind of weather. This is spring in MN, be ready for anything. Also have a water bottle with you every day, no matter the temperature. Hydration is key. Also your inhaler, if you have one. Food for meets is also key. There is not always food at meets to be purchased. And from an overall health standpoint, bringing your own food is better regardless.
What do I do if I have other activities during the spring?
Communicate. We understand that athletes have other obligations during the spring and may even be in a club sport. We will work with you to ensure you are successful in all of your endeavors. However, the expectation is that your high school in season sport is priority.
ORDER OF EVENTS
The following is the list of events offered by the Minnesota State High School League for the sport of Track & Field. It is presented in the order that the events typically are run on the track at a coed meet. The field events are listed to show the offering and can be run in differing order at each meet.
4 X 800 METER RELAY (GIRLS)
4 X 800 METER RELAY (BOYS)
100 METER HIGH HURDLES (GIRLS)
110 METER HIGH HURDLES (BOYS)
100 METER DASH (GIRLS)
100 METER DASH (BOYS)
4 X 200 METER RELAY (GIRLS)
4 X 200 METER RELAY (BOYS)
1600 METER RUN (GIRLS)
1600 METER RUN (BOYS)
4 X 100 METER RELAY (GIRLS)
4 X 100 METER RELAY (BOYS)
400 METER DASH (GIRLS)
400 METER DASH (BOYS)
300 METER LOW HURDLES (GIRLS)
300 METER INTERMEDIATE HURDLES (BOYS)
800 METER RUN (GIRLS)
800 METER RUN (BOYS)
200 METER DASH (GIRLS)
200 METER DASH (BOYS)
3200 METER RUN (GIRLS
3200 METER RUN (BOYS)
4 X 400 METER RELAY (GIRLS)
4 X 400 METER RELAY (BOYS)
FIELD EVENTS - don’t miss the field events. Some of the most exciting action happens off of the track surface. Field events require attention to technique and skill. Many of our better athletes compete in one or more field events. GO CHECK THEM OUT!
Knowing some of the language associated with Track & Field can really help to boost your enjoyment of the sport as well as allow better dialogue with your “Trackster” about how things are going. Check out the common track lingo below to get a better understanding of the sport.
FALSE START – Movement before the starting device is fired at the start of any race. This results in the disqualification of the runner/relay.
CAMP – This is where the athletes drop off all of their “stuff” before going to warm-up and completing. There is usually lots of food, studying, sleeping and socializing. It is basically a home away from home. If you are looking for someone and can’t find them-chances are they are in “Camp”.
PACE – This is a term usually used by runners who are in distance races. It is the rate of speed maintained over a prolonged distance. Learning to run at a pace the runner can handle allows them to run an even race and hopefully show improvement race to race.
PACK – Any group of runners in close proximity. Again this is more of a distance runner term. Being able to stay in a pack allows the runner to be more competitive as they have someone to race with.
PR – This stands for PERSONAL RECORD – which is a given athlete’s best performance to date. Our training program is geared to have athletes set new PR’s consistently throughout the season.
SPIKES – These are lightweight racing shoes that have six to eight metal replaceable spikes in the bottom. Spikes are made differently, depending on whether you are a sprinter, distance runner or compete in some field events requiring running. Use of” spikes” in daily training is very limited, and then usually only the sprinters use them.
FLATS – This is a term for training shoes that are used in practice daily. It is important that the shoe be properly fitted for the athlete’s foot structure. It is best to have an evaluation of the foot structure by a physical therapist before purchasing a pair of “flats”.
WARM UP – Exercises that prepares the body physically for training and competing. Each event has its own unique warm up. It is vital the athlete take this seriously as it reduces the chance of injury. A muscle that is not warmed up can be described as a frozen rubber band.
COOL DOWN – This is the opposite of warm up. This is a set of exercises that return the muscles to a healthy pre-competitive state. A good cool down helps in the removal of lactic acid from the muscles after intense activity. This too is important to reduce the chances of injury.
EXCHANGE ZONE – This is a twenty meter area where it is legal to handoff/receive the baton in relays. Exchange zones are identified by different colors to represent specific relays (i.e., yellow exchange markings are for the 400 meter relay).
LEG – This is the portion of a relay in which each individual runner competes. There is the lead off leg, 2nd leg, 3rd leg and anchor leg.
SPLITS – Time it takes an individual to run a certain portion (leg) on a relay or for a distance runner to run a portion of the total race. In distance running being able to run “even splits” is the goal.
SCRATCH – This has two meanings in track & field. First it is a process where an athlete is removed from the completion prior the meet starting, many times due to injury or illness. The second use of “Scratch” is when an official declares a jump or throw is deemed not legal in the field events.
FOUL – This is another word that an official will use in the field events to indicate an attempt was not legal. In the high jump/pole vault this results in a “no height” being recorded. In the long jump/triple jump and shot/discus “no distance” is recorded.
2 COMMAND START – Used in starting all races where no runners are using starting blocks, usually distance races. The commands are: “Runners Set” then the starting device is fired.
3 COMMAND START- Used in all races where any runner is using starting blocks, normally all sprint events. The commands are: “Runners to your mark”, “Set”, and then the starting device is fired.
RELAY – A race made up of four teammates running an equal and specific distance handing off a baton to each other.
HEAT – Grouping of athletes with similar times in the same running event/relay. The number of heats is determined by the number of entries divided by the number of lanes on the track. In big meets where there are prelims, the athlete with the best time goes in the preferred lane in heat 1; the athlete with the second best time goes in the preferred lane in heat 2 and so on.
FLIGHTS – Grouping of athletes with similar performances competing in the same field event. Usually in the field events the athletes are placed lowest to best performance with the best performing last.
SEEDS - Part of the registration process at large meets. Coachers must submit times, distances and heights to the host school so that competitors can be grouped into flights and heats.
HOW IS A TRACK & FIELD MEET SCORED?
Obviously they keep team score at a track & field meet, so how does a team earn its points? Depending on the number of schools involved, points are given to the top placers, usually one more place than the number of schools involved. For example is there are three schools competing against each other, points are given for the first four places in all individual events (i.e., 1st place in the 100m dash receives 5 team points, 2nd place gets 3 team points, 3rd place gets 2 team points and 4th gets 1 team point. Relay points are given for one less place than team competing ((scoring then goes: 5, 3)
Normally the maximum number of places given in a very large meet does not exceed eight places (scoring then goes: 10, 8, 6, 5, 4, 3, 2, 1). Relays usually are scored the same.
WHAT’S THE DEAL WITH METERS VERSUS YARDS?
Although the United States has not converted to the metric system, all track events are metric in nature. A standard outdoor track is 400 meters long, therefore:
One lap (400m) is close to ¼ mile
Two laps (800m) is close to ½ mile
Four laps (1600m) is close to a mile
Eight laps (3200m) is close to 2 miles
Have you ever wondered, how can I get the most out of my body as an athlete? Well if so, you're in luck. This page is dedicated to information on how to get the proper nutrition, hydration and rest your body needs in order to perform at peak physical performance. The basics are: sleep 8 hours a night, cut out the pop, sugar and junk food and drink 100 ounces of water a day. Check out the articles below that specifically touch on all of these subjects.
PHILOSOPHY: The philosophy of the co-ed track and field program is to provide the kind of environment where the student/athlete can become a better person. Each day is looked at as an opportunity to better oneself as a student, athlete and person. This will be developed through practices and competitions where the student/athlete learns about track and field, the different events and what those events have to offer; as well learning work ethic and accountability to oneself and their team. The coaching staff will provide a nurturing environment as well as the training tools necessary for the student athletes to develop as an athlete. It is expected that the student/athlete will demonstrate their learned skills in competition in the sport of good sportsmanship.
TEAM MEMBERSHIP: Due to the nature of track and field, every student/athlete will remain on the squad and participate in all contests which allow for unlimited entries, either as varsity or junior varsity as determined by the coaching staff. The only time a student/athlete would not compete would be in contests with limited entries (e.g. conference, region, etc.).
DRESS CODE: Student/athlete are expected to wear a school issued jersey, shorts, and track shoe/spike supplied by the student/athlete in all contests in accordance with the National High School Federation Track and Field Rules. Due to unpredictable weather in the spring, all student/athletes are expected to wear either school issued or personal warmup clothing to all practice and meets. During practices any tasteful running attire is acceptable. Violation during competition can result in disqualification from the meet. A violation during practice can result in the student/athlete being dismissed from practice and possibly being suspended from the next meet.
CONDUCT: The Student/athlete is expected to conduct themselves in a courteous, respectful manner to all opposing team members, coaches, officials and parents. This behavior is expected individually and as a team. Unsportsmanlike conduct during competition can result in disqualification in accordance with National High School Federation Track and Field Rules. If this conduct occurs during practice, the student/athlete may be dismissed from practice and may be suspended from the next contest.
LANGUAGE: Offensive and abusive language will not be tolerated. The student/athlete can expect to be disqualified from further participation if this occurs in competition. If it occurs during practice, the student/athlete may expect to be asked to leave practice and may be suspended from the next contest.
ATTENDANCE: Absences from a practice (including weight room) or meet must be cleared with a coach. Any absence from a meet should be cleared twenty-four hours prior to the meet (except due to Illness). It is not okay to have another student/athlete give a message to a coach. Any track and field student/athlete not having an approved absence from practice (including weight room) or a meet will receive a warning and a possible loss of letter points on the first infraction. A second infraction can result in a loss of letter points and suspension from the next meet. A third infraction can result in steps being taken to dismiss the individual from the squad.
All student/athletes are expected to ride the team bus to all meets (only exceptions must be cleared with athletic director twenty-four hours in advance). All student/athletes will remain until end of competition (any exceptions, like attending a school function, i.e. scholarship award night, must be cleared with athletic director twenty-four hours in advance). Students/athletes may leave at the conclusion of a meet with parents only. Any student/athlete wishing to leave with another student/athlete's parents must provide a written request to the athlete director for his approval twenty-four hours in advance.
Any student/athlete who is injured is expected to report to all practices for treatment or adaptive training and to attend all meets until cleared for normal workouts.
In order to qualify to letter, the student/athlete must maintain ninety percent attendance to all practices and meets (attendance to spring break practices will only aid not count against establishing percentage of attendance). Any exceptions to the ninety percent qualifying to letter rule is at the discretion of the head coach.
Since practice will not begin until 3:30 p.m., student/athletes need to take care of all academic issues (i.e., taking tests, getting tutoring) before practice starts. There should be minimal of tardy absences to practice, however, if it does occur, a signed note from the teacher with whom the student/athlete was working is required. Tardy student/athletes must sign in upon arrival at practice.
TARDINESS: Student/athlete who know in advance they will be late to practice are expected to notify a coach and do the entire workout later on their own or upon rejoining the team. Three instances of being tardy will result in a suspension from the next track event. More than three tardy instances may result in the student/athletes dismissal from the team.
ACADEMIC TUTORING: It is the position of the track and field coaching staff that academics are number one in importance and take precedence over the sport. Student/athletes who need academic tutoring in lieu of being at practice are asked to notify a coach with a note from the teacher giving tutoring. Student/athlete are expected to return to practice as soon as possible after tutoring and complete the scheduled workout. Missing a meet for tutoring should not be necessary.
DISCIPLINE/DETENTION: Student/athlete are expected to abide by the rules and regulations of Spring Lake Park High School/St. Anthony HS. If required to serve detention, this obligation must be met rather than attending practice. The practice workout should be done on their own after discussion with the coach. Upon reviewing the offense with the coach, the student/athlete could be subject to a one meet suspension. If arrangements are not made for a alternate workout, the absence will be treated as an unexcused absence and the appropriate penalty imposed.
RESPECT: Student/athlete is expected to treat all team mates, coaches, officials, opposing team members, bus drivers, custodians and any other individuals they come in contact with respect. Disrespect during competition can result in disqualification from further competition. If this occurs during practice, the individual will receive one warning. Further disrespect will result in removal from practice and possible suspension from the next meet.
CURFEW: No team curfew is set, however, the student/athlete is expected to comply with parental and community limits so as to maintain high academic and athletic performance.
TEAM RAPPORT/PARTICIPATION: Student/athlete is expected to support and encourage their teammates and to comply with workouts (including weight room) designed by the coaching staff.
VARSITY/JUNIOR VARSITY: Whether an individual competes on the varsity or junior varsity level will be determined by the coaching staff based on performances in previous meets and practices. All team rules are to be observed by all team at all levels.