One throw. One state ticket. One Raider headed to La Crosse.
Rivalee Stokes won the Division II Sectional discus title at Rice Lake with a personal-best 143'0" — eleven feet beyond her own conference record — and punched Medford's lone ticket to the WIAA State Championship. Around her, a senior-heavy roster closed out the season with a run of personal bests on the biggest stage of the year.
How the season ends and continues.
The throw that carries the season forward.
Every Medford mark at Rice Lake.
Top four in each event advanced to State. Medford's full Sectional results — green flags mark a state ticket or a personal best.
Career marks set at the Sectional.
Six personal bests on a postseason track — the kind of finish that says the training worked. For most of these athletes, this is the final line of the 2026 season, written in their best-ever time or distance.
UW-La Crosse · Veterans Memorial Field.
Discus
June 5 – 6, 2026
UW-La Crosse
What Rice Lake said about us.
One athlete advances, and that's exactly how a sectional works. The cutline is top four in a field that draws the best of the entire division. Rivalee Stokes didn't sneak through it — she won the thing, by a clear margin, with a personal best that beat her own conference record by more than eleven feet. That is a state-title-caliber throw, and we get to take it to La Crosse.
The season didn't end quietly for the rest of the roster. Six personal bests on a postseason track is the signature of a group that kept improving when the schedule got hardest. Judah Wipf ran 2:08 in the 800 as a sophomore — the only underclass PR in the group and a marker we carry straight into next season. Will Daniels closed a two-time GNC champion's career with a PB in the 110 hurdle final.
This was a senior class's last meet, and it was an honest one. Daniels, Pagel, Kahn, Cooley, Stokes and the rest left their best on the track. Several careers ended one or two places outside the cutline — that stings in the moment and it should. It also means we were in the race at the sectional level, which is where a program needs to be before it starts pushing athletes through it.
For families: thank you. A first-year head-coaching season runs on the trust of the people in the stands. We finish with a conference discus record, a sectional champion, and a roster full of bests. That's a foundation. The work for 2027 starts the day the season ends — but first, La Crosse.
From Rhinelander to Rice Lake. From Rice Lake to La Crosse.
A complete brief on Medford's 2026 postseason — four conference titles, eighteen Sectional qualifying entries, and the ten days that bridge them to the WIAA Division II State Track & Field Championship at UW-La Crosse.
Rice Lake. Friday, May 29.
Friess Family Athletic Complex · 30 S Wisconsin Ave, Rice Lake, WI 54868
The 2026 postseason in four numbers.
Conference Titles
Qualifying Entries
at GNC
(Locks & Strong)
Four titles. Twelve personal bests.
Medford left Rhinelander with three individual champions, a sweep of the hurdles, a freshman 800m winner, and a discus title that may be the throw of the season.
The four gold medals we brought home.
Twelve personal bests in one afternoon.
Four things to take into sectionals.
The hurdle program is the team's identity. Will Daniels swept both flights and Luke Klapatauskas took silver in the 300 with a PB. Two qualifiers in a single event is a built-in scoring advantage at sectionals and a recruiting tool for the underclassmen watching this group.
Sawyer Hoops is the most improved athlete on the men's side. Two PBs in the 100 and 400, a Q in both, plus legs on the 4x200 and 4x400. He's a four-event scorer now. Manage his rest between rounds at sectionals; the load is real.
The women's distance pipeline is the long game. Melanie Richter winning the 800 as a freshman, Lindsay Kahn taking double bronze in the 1600/3200, and the 4x800 silver with all four runners returning eligible next year is the strongest distance group Medford has fielded in years.
Throws are quietly carrying scoring weight. Rivalee Stokes is the clear story, but the surrounding cast (Carstensen, Matthias, Thorson PB, Bartnik PB) is filling out the depth chart. The throws ring at sectionals is the most predictable scoring opportunity on the schedule.
Eighteen entries. One Sectional.
Six days after Rhinelander, the WIAA Regional at Medford turned conference performances into official Sectional bids. Eighteen entries advanced. Top four at Rice Lake punch tickets to La Crosse.
The highest-percentage tickets to La Crosse.
Every entry headed to Rice Lake.
Status reflects each entry's gap to the historical Rice Lake Sectional cutline. Lock = comfortable cushion. Bubble = a personal best gets them through. Tough = live but needs a breakthrough.
The numbers between us and La Crosse.
Targets below reflect three-year averages of the fourth-place finisher at the Rice Lake D2 Sectional in each event. Once the Sectional entry list releases via PT Timing, named competitors replace generic cutlines.
UW-La Crosse · Roger Harring Stadium.
The destination. Top four at Sectional advance, plus extra qualifiers via D2 standards. Top six at State medal. Top three podium. The goal at State is to make the final and let the rest happen.
One weekend in La Crosse.
Veterans Memorial Field · UW-La Crosse
June 5 – 6, 2026
Prelims + Finals
Top 3 podium
+ extras via D2 top-10 standards
via I-94 / WI-29
From today through finals Saturday.
No new fitness gets built between now and La Crosse. The work was done in March, April, and the first half of May. The next ten days are about freshness, sharpness, and execution.
Who's running which group.
Coach-by-coach directives for the Thursday tune-up and Friday Sectional. Six coaches, one race.
Six coaches. One race.
Open items before tomorrow.
What this week is about.
Sectional Friday is the biggest meet most of these athletes will run this year. Eighteen entries are alive. Six are tracking comfortably to State. Six more are bubble entries — a personal best gets them through. The remaining six are long shots that need a breakthrough day. Every one of them is still in the race.
The week is engineered around freshness. Thursday is a short, sharp tune-up — race rhythm at low volume. Friday is the meet. No new fitness gets built between now and Rice Lake; the work was done in March, April, and the first half of May. The only thing that matters now is showing up with rested legs and a clear head.
For athletes, the assignment is simple. Eat real meals, sleep nine hours, drink water all day, and trust the practice plan. Don't add extra workouts. Don't change anything in your routine. The race is run on the day, not in the data.
For families, the read is also simple. Nervousness is normal. The most useful thing parents and siblings can do this week is keep routines normal — predictable meals, normal bedtimes, no last-minute schedule changes. Coaches handle the pressure side. Whatever happens Friday, the season already stands on its own.
For coaches, three priorities. Confirm Cora Semrau status. Keep Hoops fresh through a heavy four-event load. Protect Rivalee Stokes from over-throwing in practice — she is the team's most likely state title, and the goal is to arrive at La Crosse with the throw still in her, not in the practice ring.
The season behind us already counts. Four conference titles, eighteen Sectional entries, twelve personal bests in a single Saturday, a record-breaking discus throw, a freshman 800m champion, and a hurdle program that scored two qualifiers in one event. Whatever the next ten days deliver, the 2026 Medford Raiders track and field team has already done the work.
Now we go run.
Postseason.
Locked In.
Twelve weeks of work. Three meets left. The road to UW-La Crosse starts Tuesday, May 26 at Raider Field.
Read this. Then go to practice.
Twelve weeks ago, you walked into the gym for the first practice of 2026. Some of you were nervous. Some of you were sure. Most of you were both.
You showed up anyway.
You ran ladders when it was 28 degrees and your legs didn't want to. You did dynamic warm-ups when no one was watching. You held an exchange zone in practice two hundred times so you'd nail it on Tuesday night under the lights. You PR'd at Marshfield. You worked through the Marathon meet. You came back to Wednesday practice when the rest of your day was already long.
That's the work. That's what's stacked up behind every one of you right now.
Here's what I want you to understand: the postseason doesn't reward the talented — it rewards the prepared. You've done the preparing. Now you compete.
It's going to hurt. The 4x800 hurts. The open 400 hurts. The third jump in triple hurts. The last 100 of the 1600 hurts. You know that already. The question is whether you're going to honor the work by leaning into it one more time, or whether you're going to flinch. Don't flinch. We didn't come this far to flinch.
You don't run alone. When you step to the line at Regional next Tuesday, every athlete on this team is behind you. Your relay leg is faster because someone else ran it next to you fifty times in practice. Your PR is higher because someone else pushed you through ugly miles. You owe each other the best version of yourselves — not the easiest one.
1% better, one more time. Not ten percent. Not perfect. One percent better than your last meet. If every Raider on this team is 1% better at Regional than they were at Marathon, we don't just compete — we move. That's how twelve weeks of work turn into a trip to La Crosse.
E + R = O. You don't choose the conditions. You don't choose the heat sheets. You don't choose the wind, the seeds, the order of events, or what the team next to you has been doing all spring. You choose your response. Every single time. That's the only thing that matters now.
Three meets left. Maybe four.
Show up. Fuel right. Sleep. Trust the work. Trust each other.
Let's go put a finish on this.
From Raider Field to Roger Harring Stadium.
The 8 AM Lock.
Entries Max
Per Event
Per Event
Per Athlete
Every Date That Matters.
6/5 – 6/6
Grades Matter More Than Ever.
What You Owe the Team.
Raiders
Track & Field
Your 2026 season hub — schedule, roster, school records, competitive blueprint, AI tools, and everything you need to compete at your best.
AI Team Assistant
Get answers about schedules, events, training tips, and track & field rules from our custom-built GPT assistant — available 24/7.
Open Assistant →Voice Chatbot
Prefer talking over typing? Have a voice conversation with our AI chatbot powered by ElevenLabs — ask questions hands-free.
Start Talking →TeamReach App
Stay connected with your coaches and teammates. Get practice updates, meet schedules, and team announcements instantly.
Join the Group →Track Clothing Order
Order official MASH Track team gear — shirts, hoodies, and more. Orders are processed through Pro Designs.
Order Gear →Student Required Info Form
All athletes must complete this form — emergency contacts, event interests, injury history, shirt size, and transportation details.
Complete Form →| Date | Event | Location | Details |
|---|---|---|---|
| Mar 24 | Marshfield Invitational (B) Away | Marshfield High School | Bus: 2:30 PM · Dismiss: 2:20 PM |
| Mar 26 | Marshfield Invitational (G) Away | Marshfield High School | Bus: 2:30 PM · Dismiss: 2:20 PM |
| Mar 27 | UW-Stout Invite (G/B) Away | University of Wisconsin – Stout | Bus: 12:30 PM · Dismiss: 12:20 PM |
| Apr 2 | UW-Stout Invite (G/B) Away | University of Wisconsin – Stout | Bus: 12:30 PM · Dismiss: 12:20 PM |
| Apr 9 | Medford Home Invite (G/B) Home | Raider Field | PT Timing · 4:00 PM start · Volunteers needed |
| Apr 14 | Stratford Invitational (G/B) Away | Stratford High School | Bus: 2:15 PM · Dismiss: 2:05 PM |
| Apr 23 | Medford Home Invite (G/B) Home | Raider Field | PT Timing · 4:00 PM start · Volunteers needed |
| May 1 | Spencer Invitational (G/B) Away | Spencer High School | Bus: 2:30 PM · Dismiss: 2:20 PM |
| May 5 | Lakeland Meet (G/B) Away | Lakeland Union High School | Bus: 1:15 PM · Dismiss: 1:05 PM |
| May 8 | Merrill Invitational (G/B) Away | Merrill High School | 5:00 PM start |
| May 12 | Marathon Meet (G/B) Away | Marathon High School | Bus: 2:30 PM · Dismiss: 2:20 PM |
| May 15 | Marshfield Invitational (G/B) Away | Marshfield High School | Bus: 2:00 PM · Dismiss: 1:50 PM |
| May 19 | GNC Conference Meet (G/B) Conference | Rhinelander High School | Bus: 1:15 PM · Dismiss: 1:05 PM |
| May 26 | WIAA Regional (G/B) Regional | Raider Field (Home) | 4:00 PM start · Volunteers needed |
| May 29 | WIAA Sectional (G/B) Sectional | Rice Lake High School | Bus: 1:00 PM · Dismiss: 12:50 PM |
Split meet practice coverage: When boys and girls have separate meets at Marshfield (Mar 24 & Mar 26), Coach Eisfeldt will stay in Medford to run girls practice during the boys meet, and Coach Klapatauskas will stay to run boys practice during the girls meet. Athletes not traveling will still have a full practice.
Google Calendar sync: Copy the Google Calendar URL above, open Google Calendar, click the + next to "Other calendars," choose "From URL," paste, and click Add Calendar. The schedule will sync and update automatically.
Coaching schedule notes: Coach Eisfeldt will be at practice on Friday, March 13. On Monday, April 6, Coach Eisfeldt will need to leave practice early at 4:00 PM. Coach Eisfeldt will be unavailable May 13 – May 17.
Day 1 Practice Plan
Structured first-day plan focused on organization, culture introduction, safe movement, and establishing the standard for the season.
Team Meeting & Culture Introduction
Gather athletes in the bleachers and establish the varsity standard from the start.
Topics to Cover- Welcome and expectations
- Varsity standard
- Competing for team points
- R.A.I.D.E.R.S Values: Resilience, Attitude, Integrity, Discipline, Empathy, Respect, Sportsmanship
- 1% Better Every Day
- E + R = O
- Leaders own failures and operate with accountability
- Warm-up → Workout → Weights → Event Groups
- TeamReach group communication
- Normal practice ends around 5:30–6:00 PM
- Wednesday practices end at 5:30 PM
Athlete Form Completion
Athletes complete required information while coaches circulate and assist.
Form Items- Emergency contact
- Event interests
- Injury history
- Transportation issues
- Shirt size
Buddy Pair Assignment
Athletes pair with a training accountability partner to reinforce connection and discipline.
Purpose- Attendance accountability
- Workout partner support
- Check-in support
- Encourage positive culture
Dynamic Warm-Up Jog
Light aerobic movement to elevate heart rate and prepare the body for work.
Workout- 2 laps easy jog
- High knees (30m)
- Butt kicks (30m)
- Side shuffle (30m each direction)
- Backwards jog (30m)
Dynamic Stretch Series
Athletes line up on the track and move through mobility-based warm-up actions.
- Walking lunges
- Frankenstein kicks
- Quad pull
- Hamstring scoop
- Lunge twist
- Ankle rolls
- Hip circles
Calisthenics & Core
Bodyweight activation circuit to reinforce control, posture, and readiness.
2 Rounds- 20 jumping jacks
- 15 pushups
- 20 squats
- 15 lunges
- 30 sec plank
- 10 burpees
Running Session
First-day aerobic base and movement work. Reintroduce running without overtraining.
Option A – Distance
2 mile conversational run
Option B – Sprinters
4 x 200m @ 70% with walk-200 recovery, then 2 x 100m strides
Weight Room Intro
Move to the weight room and teach basic lifting technique with a low-load introductory circuit.
Stations- Squat (bodyweight / goblet)
- Bench press (light)
- Lat pulldown
- Core (med ball)
- 8 squats
- 8 bench
- 8 pulldown
- 10 med ball twists
Event Group Breakout
Athletes split with event coaches for initial event-specific orientation.
Sprint / Relay
Block introduction and acceleration mechanics
Distance
Training philosophy and weekly mileage expectations
Jumps
Approach mechanics and runway safety
Throws
Ring safety, grip, and stance
Hurdles
Lead leg and trail leg basics
End Practice Message
Quick huddle message:
- "1% Better Tomorrow."
- Hydrate
- Bring spikes tomorrow
- Be on time
Equipment Needed
- Cones
- Clipboards / forms
- Med balls
- Resistance bands
- Stopwatches
Day 2 Practice Plan
Focus on movement quality, acceleration mechanics, and event skill introduction while gradually increasing intensity from Day 1.
Attendance & Quick Huddle
Quick check-in and reinforce expectations.
Message Points- "Day 2 = Details Matter"
- Compete with discipline in warm-ups
- Effort standard: 1% Better Every Day
- Reminder: No Raider trains alone
Dynamic Warm-Up Run
Athletes move continuously around the track.
Workout- 2 laps easy jog
- Strides down straightaways
- High knees – 30m
- Butt kicks – 30m
- Carioca – 30m each direction
- Backwards jog – 30m
Dynamic Mobility Series
Line athletes across the track.
Mobility Movements- Walking lunges
- Frankenstein kicks
- Hamstring scoop
- Quad pull + reach
- Lunge twist
- Hip openers
- Ankle mobility
- Tall posture
- Controlled movement
- Full range of motion
Sprint Mechanics & Drills
Introduce basic sprint mechanics for all athletes.
Drills- A-Skip – 2 x 20m
- B-Skip – 2 x 20m
- Fast-leg drill – 2 x 20m
- Straight-leg bounds – 2 x 20m
- Acceleration build-up – 2 x 40m
- Tall posture
- Knee drive
- Active foot strike
Running Workout
Split by training group.
Distance
2–3 mile conversational run, then 4 x 100m relaxed strides
Sprint / Relay
4 x 150m @ ~75% with walk-back recovery, then 3 x 60m acceleration sprints
Hurdles
Lead leg drills over 5 hurdles, trail leg mobility drills, 3 x 3-hurdle rhythm runs
Jumpers
Approach run mechanics, 6–8 controlled approaches, pop-up jumps into pit
Throwers
10–15 technique throws, stand throws (shot/discus), footwork drills in ring
Strength & Core Circuit
Return to weight room or field circuit.
3 Rounds- 8 goblet squats
- 8 pushups
- 10 box step-ups
- 10 med ball twists
- 30 sec plank
Event Group Development
Athletes move with event coaches for focused skill work.
Sprint / Relay
- Block setup basics
- 4 x 20m block starts
- Baton exchange walkthrough
Distance
- Running form drills
- Stride mechanics
- Training philosophy discussion
Jumps
- Approach rhythm
- Penultimate step drill
- Short approach jumps
Throws
- Footwork drills
- Stand throws
- Grip and release mechanics
Hurdles
- Walk-over drills
- Lead/trail technique
- 4–5 hurdle rhythm runs
Cool Down & Team Huddle
- 1 easy lap jog
- Light stretch
Closing Message:
"Championship teams are built through daily discipline."
Reinforce- Hydrate
- Bring spikes tomorrow
- Be early, not on time
Equipment Needed
- Cones
- Hurdles
- Med balls
- Batons
- Stopwatches
- Resistance bands
Day 2 Standard
Discipline → Technique → Consistency
We are building habits that will translate to points at meets.
March 19 Fun + Build
High-energy session with band work, Zumba, and event-specific development. Reiner takes distance at 4:00. Fun, structured, purposeful — and still building toward Time Trials tomorrow and Marshfield next week.
Team Warm-Up (Captain-Led)
Captains lead the full team through warm-up. Set the energy standard from the start.
Warm-Up- 800m jog
- Dynamic warm-up series
- A-Skips
- B-Skips
- Straight-leg bounds
- 4 x 60m progressive
Emphasis: Attitude + Energy — RAIDERS standard from the jump
Station Block (Rotate Every ~10 Min)
Three stations — athletes rotate through all three. High engagement, no standing around.
Station A – Band Work
Greg
Strength + Injury Prevention
- Monster walks
- Lateral band walks
- Hip activation circuit
- Core (band-resisted holds)
Message: Discipline = Durability
Station B – Zumba
Hallie
Culture Builder
- High-energy cardio
- Rhythm + coordination
- Team bonding
Rules: Music loud. Engagement high. No standing around.
Station C – Sprint/Jump Mobility
Coach-led or Captains
- Wicket runs or mini-hurdle drills
- Plyo circuits (low volume)
- Approach work (jumpers)
Distance – Reiner Takes Over
Reiner runs the distance group starting at 4:00. Aerobic + tempo based day. Keep it controlled — don't overcook early season.
Note: You're covered here — no need to manage this group
Event Group Work
Athletes move to event-specific development after station rotations.
Sprinters
- 4–6 x 150m @ 85–90%
- Full recovery
- Focus: rhythm + relaxation
Jumpers
- Approach work
- 4–6 quality jumps
- No junk reps
Throwers
- Technical throws
- Competition game (fun element)
Team Finish – Competition Block
Close with energy, competition, and team unity.
Option A: Relay Challenge
- Mixed teams (boys/girls)
- 4x100 or shuttle relays
Option B: Competition Circuit
- Tug-of-war
- Med ball throws
- Sprint relays
Culture Emphasis: 1% Better. Energy is a choice. Bring others with you (Empathy + Respect).
Operations — James & Hallie
- Northern Badger entries due Mar 25 — finalize top 2 per event, assign 3 wildcards, lock relays (points meet, optimize lineup)
- Stout Elite entries — confirm who's entering, verify marks (you pay at submission, no weak entries)
- Sprint Time Trials tomorrow (Hallie) — confirm athlete list + timing assignments
- Coach coverage for split meets — Marshfield boys/girls + Mar 27 conflict day, confirm Hallie/Greg assignments
- Relay pools — start building 4x1, 4x2, 4x4 combos for max scoring
Today's Standard
Fun. High energy. Connected.
But still: purposeful, structured, and building toward meets.
Reminders- Sprint Time Trials — TOMORROW, March 20
- Marshfield Invitational — Tuesday, March 24
- Lighter workout for time trial helpers
March 20 Sharpen + Compete
Competition week — pre-meet sharpening day. Boys at Marshfield Tuesday, Girls at Marshfield Thursday. Sprint Time Trials today. Every rep has purpose. We are sharpening weapons for scoring opportunities, not conditioning.
Comprehensive Stretch Routine (All Athletes)
Full team stretch BEFORE any time trial or speed work. No rushing this — protect the body for competition week.
Static Stretch Series (Hold 30 sec each)- Hamstring pull (standing + seated)
- Quad pull (standing, grab ankle behind)
- Hip flexor lunge stretch (kneeling)
- Calf stretch (wall lean, straight leg + bent knee)
- Groin / adductor (butterfly + side lunge)
- Glute cross-body stretch (seated or supine)
- Shoulder cross-body + overhead tricep
- Lower back twist (seated)
- Jog 400–800m
- A-Skips, B-Skips, straight-leg bounds
- Wickets or form runs
- 3 x 60m progressive build-up strides
- Posture, rhythm, relaxation
- "1% Better Every Day" mindset
Sprints / Hurdles (Hallie + Dilan)
Sprint Time Trials + speed endurance lite. Pre-load and sharpen for meets.
Speed Endurance Lite- 2 x 150m @ 90–95% (full recovery 8–10 min)
- 2 x 120m @ race model (block or 3-point)
- 2 x 60m fast but RELAXED
- 1 x 200m @ controlled race rhythm
- 4–6 hurdle reps (race spacing, reduced height if needed)
- Focus: 3-step rhythm + attack lead leg
Modified Athletes (lighter today — warm-up, 2–3 strides, mobility + core only):
Sawyer Hoops, Aliyah Pilgrim, Rivalee Stokes, Colton Long, Autumn Cooley
Distance (James)
Aerobic maintenance + race prep. Confidence over fatigue today.
800–1600 Runners- 3 x 400 @ race pace (3–4 min rest)
- 2 x 200 fast but relaxed
- 20–25 min aerobic run
- 4 x 200m strides
- Keep volume LOW — no fatigue accumulation
Emphasis: Controlled pacing. Finish mechanics. Confidence > fatigue.
Jumps (Greg)
Approach consistency — quality over quantity.
Long Jump / Triple Jump- 6–8 approach runs (no jump or 50% jump)
- 4–6 full jumps (quality > quantity)
- 6–8 approach pop-ups
- 4–6 bar attempts (moderate height)
- Check marks
- Penultimate step mechanics
- Takeoff posture
Throws (Coach D)
Rhythm + technique day — NOT max effort.
- 8–12 throws @ 50–75%
- South African / stand throws
- 2–4 full throws at controlled intensity
Relays — All Groups
Critical for point maximization at Marshfield. Start identifying A/B relay units NOW.
4x100- 4–6 exchanges (zone marks locked in)
- 2–3 full-speed passes
- 1–2 race modeling efforts (NO full fatigue reps)
Individualized Gym Workouts (By Group)
Event-specific strength and activation work. Each group follows their own circuit.
Sprinter Gym Workout
After speed work
- Split squats 3 x 8/leg
- Banded lateral walks 2 x 15
- Box jumps 3 x 5
- Plank hold 3 x 30 sec
- Russian twists 3 x 15
- Single-leg RDL 2 x 8/leg
Distance Gym Workout
After run
- Goblet squats 3 x 10
- Walking lunges 2 x 12/leg
- Single-leg calf raises 3 x 12
- Dead bugs 3 x 10
- Side planks 2 x 30 sec/side
- Banded hip activation (monster walks, clamshells)
Thrower Gym Workout
After throws
- Bench press or DB press 3 x 8
- Med ball rotational slams 3 x 8/side
- Push-ups 3 x 15
- Band pull-aparts 3 x 12
- Goblet squats 3 x 10
- Plank 3 x 30 sec
Team Close
Competition week message. Set the standard for Marshfield.
"Leaders take ownership. No excuses this week. Preparation = confidence."
Reinforce- E + R = O
- Championship habits this week
- Every rep has purpose
- Boys @ Marshfield — Tuesday, March 24
- Girls @ Marshfield — Thursday, March 26
Coaching Assignments
- Hallie + Dilan: Sprint time trials + sprint group
- James: Distance group
- Greg: Jumps group
- Coach D: Throws group
- Katie: Jersey distribution + help as available
Coverage: Full staff — no conflicts today
Today's Priority
This is NOT a conditioning day.
We are sharpening weapons for scoring opportunities. Every decision = does this help us score points this week?
April 7 Sharpen
Meet week — sharpening day. Early Bird Invite is Thursday at home. Every rep has a purpose. We are sharpening weapons, not building fitness. Relay exchanges get locked today.
Comprehensive Stretch — All Athletes
Full team stretch before any speed work. No rushing. This matters.
All Groups- 800m easy jog
- A-skips / B-skips
- High knees / butt kicks
- Leg swings front/back + lateral
- 4x60m build-ups (60–80%)
Event Groups — SHARPEN
Race-model, technique, activation. Nothing above 95%. No new stressors.
Sprints / Hurdles — Dilan + Hallie- 3x30m from blocks (race start)
- 2x60m @ 90–95%
- Hurdles: 2-3 flight walk-through + 2 full flights
- No max-sprint reps today
- 2x400M @ goal race pace
- 4x150m strides
- Cool-down 800m easy
- 6–8 approach runs (50% intensity, full approach)
- 4 full jumps max — check marks only
- PV: 4–6 pop-ups, 2 full vault attempts
- 8–10 throws @ 50–75%
- SA drills + stand throws
- 2–3 controlled full throws (technique focus)
Relay Exchanges — All Relay Athletes
Non-negotiable. Zone marks must be locked before Thursday.
4x100- 4–6 full exchanges — lock zone marks
- Identify A and B relay units
- 1–2 race-model efforts (no full fatigue reps)
- Confirm baton order
- 2–3 full-speed exchanges
Team Meeting + Early Bird Logistics
Quick review. Confirm meet-day protocol for Thursday home meet.
Cover- Warm-up schedule (field 4:00 PM, running 4:30 PM)
- Spike check (¼" only, chalk only)
- Hip number pickup
- Infield is OFF LIMITS (turf rules)
April 8 Pre-Meet Day
Day before the home meet. Light openers only. Protect legs. Mental prep. End by 5:00 — Wednesday religious ed.
Team Stretch — All Athletes
Full team. Light. No dynamic stress loading today.
All Groups- Static + dynamic stretch
- Easy 400m jog
- 3x60m build-ups (70% max)
Light Openers — Event Groups
Activation only. Feel the surface, feel the rhythm. Nothing maximal.
Sprints / Hurdles — Dilan + Hallie- 2x30m start — feel only
- Hurdles: 1 easy walk-through flight
- 15 min easy aerobic run
- 4x150m strides
- 4 approach runs (50%) — feel marks
- No full jumps today
- 5–6 stand throws (technique only)
- No full throws today
Relay Walk-Through — All Relay Athletes
Final confirmation. Walk-through pace. Nothing hard. Just lock it in.
All Relays- Walk the zone marks — confirm spots
- 1 walk-through pass per relay
- Review baton order and cues
Team Meeting — Meet Day Prep
Final prep. Cover everything they need to show up ready tomorrow.
Cover- Arrive by 3:00 PM for warm-up
- Field events start 4:00 PM sharp
- Running events start 4:30 PM
- Spikes: ¼" only — no exceptions
- Chalk only on track (no paint, no tape)
- Infield = OFF LIMITS (freshly seeded)
- Get good sleep tonight
April 9 Meet Day ⚡
Medford Early Bird Invitational — HOME. Raider Field. This is what the work is for. Go compete.
Athlete Arrival + Setup
Athletes arrive, check in, get hip numbers, warm up on their own. Staff completing setup.
Field Event Staff at Stations- Shot put circle + tape measure
- Discus cage + net check
- Jump pits — rake, chalk, tape
- HJ + PV standards zeroed out
Coaches Meeting
At shed north of track. James attends. Review meet rules with visiting coaches.
Key Rules to Cover- ¼" spikes only on rubber track
- Infield = OFF LIMITS
- Chalk only in exchange zones
- Max 4 events per athlete (3 running / 3 field)
- 4 attempts per field event, no finals
Field Events Begin
Girls run first in all events, boys follow immediately after.
Event Order- 4x800 Relay / 3200M Run
- 100M / 110M Hurdles
- 100M Dash
- 1600M Run
- 4x200M Relay
- 400M Dash
- 4x100M Relay
- 300M Hurdles
- 800M Run
- 200M Dash
- 3200M Run
- 4x400M Relay
Boys (30)
- Drayton Britz9
- Xander Cynor9
- Paxton Hamland9
- Parker Judnic9
- Max Losiewicz9
- Landon Preuss9
- Logan Schmidt9
- Emmanuel Espinoza10
- Angus Hamland10
- Sawyer Hoops10
- Ethan Jacobsen10
- Colton Long10
- Tristan Newberry10
- Jasper Stokes10
- Jaden Thao10
- Judah Wipf10
- Levi Zuleger10
- Axel Brushaber11
- Draven Dums11
- Christopher Dunn11
- Parker Fogo11
- Nevyn Gripentrog11
- Logan Langdon11
- Jordan Lavin11
- Alan Scheel11
- Reuben Barnhart12
- Jonathan Bartnik12
- Will Daniels12
- Ryker Hallam12
- Evan Pagel12
Girls (24)
- Savannah Hebert9
- Coraline Neitzel9
- Melanie Richter9
- Mariah Salzer9
- Avary Sigmund9
- Chelsea Dick10
- Jordyn Grant10
- Isabella Leischer10
- Alessia Salamin10
- Cora Semrau10
- Naomi Thomas10
- Willow Dassow11
- Ellie Eckert11
- Avery Losiewicz11
- Mya Matthias11
- Chloe Pipkorn11
- Lucy Ulrich11
- Esmeralda Anderson12
- Autumn Cooley12
- Adalyn Dittrich12
- Lindsay Kahn12
- Aliyah Pilgrim12
- Rivalee Stokes12
- Alexis Zuleger12
What Should Athletes Bring?
- Competition spikes + regular trainers
- School-issued uniform (singlet + shorts)
- Warm-up layers (weather dependent)
- Water bottle + snacks/fuel
- Sunscreen, hat, rain gear as needed
- Homework for bus travel
Dress Code Policy
Athletes must wear their school-issued competition uniform for all events. Warm-ups and team gear should be school-appropriate. No altered uniforms, cut-offs, or non-school gear during competition. Travel attire should be neat and school-appropriate — you represent Medford everywhere you go.
Bus Departure & Early Dismissal
For away meets, athletes are dismissed 10 minutes before bus departure (times listed in the schedule). Athletes should be packed, changed, and ready to walk to the bus at dismissal time. Teachers are notified in advance. Athletes are responsible for making up missed work.
When Do Athletes Return?
Return times from away meets vary depending on distance and how late events run. Most away meets finish between 7:00 – 9:00 PM. Coaches will send updates via TeamReach with estimated return times so parents can plan pickup.
Can Parents Attend Away Meets?
Absolutely. Away meets are open to spectators. Parents are encouraged to attend — athletes compete better with support in the stands. Most meets have no admission fee or a small gate charge. Check the host school for parking details.
How Are Events Assigned?
Coaches assign events based on time trials, practice performance, and team scoring strategy. Athletes may compete in up to 4 individual events per WIAA rules. Lineups may change week to week as coaches evaluate matchups and development.
What About Bad Weather?
Track meets are outdoor events and generally run in rain, wind, and cold. Meets are only postponed for lightning or truly dangerous conditions. Athletes should always pack warm layers and rain gear. Postponement or cancellation info goes out via TeamReach.
Home Meet Volunteers
We need parent and family volunteers for concessions at all three home meets: Apr 9, Apr 23, and May 26 at Raider Field. This is a critical fundraiser for the program. Contact Coach Losiewicz or sign up through TeamReach.
Stay in the loop: All real-time updates — schedule changes, bus delays, lineup announcements, and weather decisions — are communicated through TeamReach. Make sure at least one parent/guardian is on the app.
Our Mission
Develop R.A.I.D.E.R.S. for life while reaching or exceeding team and individual potential.
The Goal
Win Conference. Advance at Sectionals. Put athletes on the podium at State.
130–160 team points to win. Balance wins championships. Score in every event. No zeros anywhere.
Relays Win Championships
Multiply points. Build culture. Create buy-in. Shift meet momentum. A relays identified by Week 3. Exchanges practiced weekly. A relay run together minimum 3 times before conference.
Sprints
Distance
Field Events
Sprints
Distance
Field Events
⚡ High Scoring Leverage Events
Girls 1600 / 3200, 4x800, High Jump, Pole Vault, and Long Jump often have fewer elite entries — meaning a solid athlete can jump from 3rd to 1st with smaller improvements. If the goal is maximizing team points, these are the thresholds where events become conference title contenders.
Boys
Running Events
Relays
Field Events
Girls
Running Events
Relays
Field Events
"Leaders own failures. No blame shifting. We correct immediately. We address cancer behaviors early. Above the Line — always."
Academic Eligibility
Under WIAA rules, a student-athlete must be enrolled full-time and must not have received more than one failing grade (including all subjects) in the most recent grading period. Grades are checked at each reporting period. If ineligible, the student cannot compete until the next grade check shows compliance.
Our Standard Is Higher
WIAA sets the minimum. Our target is 100% team GPA eligibility — zero athletes on the ineligible list all season. If you're struggling in a class, tell a coach early. We will connect you with resources. Falling behind academically is not something we find out about at grade check.
Age & Enrollment
Athletes must not have turned 19 before August 1 of the current school year. Must be enrolled in and attending a minimum course load at Medford Area Senior High. Transfer students should confirm eligibility with the athletic office.
Dress Code & Conduct
Athletes represent Medford at every meet. School-issued uniforms only for competition — no alterations, cut-offs, or non-school gear. Travel attire must be school-appropriate. Unsportsmanlike conduct, including profanity, taunting, or disrespectful behavior toward officials, can result in disqualification and team consequences.
Bottom line: Take care of business in the classroom first. If you're eligible, you compete. If you're not, the team loses points we can't get back. Every athlete's eligibility affects the entire team's conference scoring potential.
Get Connected
All team communication, schedules, and announcements go through TeamReach. Download the app and enter the join code to get started.
Program
Shift
We don't want average. We don't want comfortable. We don't want to just "have a season." Win Conference. Send a wave to Sectionals. Raise the standard permanently. Go Raiders.