Are you planning to attend the USTFCCCA Convention in Orlando later this month?
Best,
Christopher
Training is going well. Hurdlers are focusing on execution to the first hurdle for the next few weeks, continuing their SE and max speed work as well with repeat 60s and EFE, FEFs. My boy sprinter (the others are MIA), is doing very well and is on pace to run sub 7 so far.
The distance girls are in a mileage block and we have added strength training 2x weekly.
I have a few others that are working around prior injuries, such as knee pain. They are biking, and working on strengthening the legs.
So far so good. I am a happy coach!
1/4/13
Just an update separate from the 110H journal. MY sprinter had been doing 30m electronic block starts in the 4.2 range, predictable to 7.30 FAT in competition. Thursday, 1/3/13, he ran 7.35 FAT. He qualified for indoor state finals in his first meet, a huge goal for him. I think he can still go sub 7. Emphasis has been only to 40m in workouts. His starts in practice are fairly consistent. I’ve noticed other sprint based clubs progress very little over the course of indoors. My guys historically have done really well progressing.
I have 3 hurdlers doing indoor. My #2 ran 9.14 and qualified for indoor state finals as well. The #3 is within 0.2 of qualifying.
Overall progress is really good in the sprint side. Distance runners are really young and really slow this year. We have been incredibly strong past 2 seasons but with weak field events and only strength in hurdles and sprints and relays, we are going to struggle against a lot of teams on the boys side.
On the girls side, a hurdler is close to qualifying. Last year she was out #4. The other 3 girls , 2 playing basketball, and 1 is AWOL. She has improved a ton so far and look forward to more improvements in her. The distance girls are doing ok. They are now working with the other coach doing mostly mileage (against my advice to her) and have done some fun races indoors.
Monday 1/7/13
Today everyone was not feeling energetic. He did a few standing 30s, block 30s, and some hurdle work using Ange’s suggestion of lower and pushed in over 2 hurdles. We then did some standing run through working on a shuffling stride. This is new to me and to him. I’m thinking I might have overcoached it today.
Not much else to report. Looking forward to next meet on Jan 21 to see his progress.
When you see a pattern " everyone was not feeling energetic" usually it’s a message. It’s tough to ignore a larger group sample if most or all are looking and or feeling similarly.
Introducing something new on a day when they are not 100 percent is likely to give you mixed feelings, results and or feedback from what you might expect.
You did not over coach .
You are learning and finding your way and doing an excellent job.
This is a situation where I am trying to force things to happen at a time when they are not ready, and if we don’t get it done I feel we are behind schedule. I struggle with this. I realized the races would have a impact beyond one day, and they did. The next workout will be Thursday, 1 week later. I feel it was a “wasted” week, but in reality, it probably isn’t.
Fri 1/11/13
Weather was incredibly warm for Jan, 55F. The track was melted so we were outside. It was wonderful. The hurdler was on a college visit, he ran in the halls Thursday.
The sprinter had a great workout. We had a nice tailwind today as well.
4x30 standing
4x30 blocks 3.8s HT from first foot movement
3x40+20
3x60 (50+m) I mis marked the first 2, running about 55m in 6.55 and 6.66, then on #2, marked to 60m, and he ran 6.88HT, his fastest training time to date. He ran 7.35 last meet, but feel he was in 7.20 form then. He lost form last 20m. I think he is sub 7.20 right now. I feel he can run sub 7 by the end of February, that is the goal I have for him.
The other hurdlers did well today. One is doing L-S coming from XC and one did the S-L workout above. Both runners his PRs in the training distances today.
Next week the plan is Mon and Wed, Friday would be hurdle specific things and block starts for the sprinter. Meet on Jan 21 (Monday).
Training for everyone has been sporadic. Kids have been getting sick here and there. The sprinter has been consistent with training. Being in the 40-50m intensity limit right now, it’s certainly kicking his butt. tonight, Jan 31, he ran 7.35 again! 3rd meet in a row now. I felt last meet he was in 7.20 shape. Today I thought for sure he’d run 7.20. He is a bit tight and I will start my therapy work with him. I’m looking for a huge state finals Feb 23 from him.
A challenge I am facing going through a full s-L SPP is timing the days they will feel good. There are some days I can tell they feel great, and others just flat. Nonetheless, everyone is healthy and we had an opportunity to run in a great environment and run fast. The next race is about 2 weeks away, and then state finals 10 days after that.
If you figure out what’s up with him please post. I had a stretch in university where I ran 7.17 4 or 5 meets in a row.
I think it’s being consistent throughout the entire race from start, to transition to finish. He’s had good starts, and poor finishing, then bad start, great finish, and last nite was average start and average finish. Certainly some pressing running against guys out in front of him.
As the intensity limits have increased, so has his muscle tone. So even though his performance times are the same, there is improvement. But we are close to danger zone being so tight.
Feb 22
The other runners have been working hard. A hurdler and a sprinter will run tomorrow (Sat) at the indoor state finals. For them, making to semi’s will be a huge accomplishment. I’m expect 8.90 for the hurdler and 7.20 for the sprinter. Those would be great accomplishments for them for this winter season.
Training wise, since the last post, we have been doing 5-8 x30s (in 2 sets), and 3-4x60 between 40-60m intensity limits. Times were pretty flat for most of the phase in the 60s so I am curious to see how they run tomorrow.
I will post tomorrow night the update!
After this meet, they will get some time off before starting back up for the outdoor high schools season.
Looking forward to reading how your team does.
Wishing them the best!
I have a few things ESTI for you to think about and to remember when you are looking and or expecting a result. The sayings may not help you the way they have guided me and continue to guide me today.
- There are no miracles in sport. = Results don’t just appear. Results are a bi product of time, effort and energy on the part of the coach and the athlete and a great deal goes into this process.
- Time must meet chance. = Just wait for it. Your time line does not necessarily coincide with the time lines of the universe. Your athlete is a baby in terms of development and photo starts mess up , electronic timing devises are subject to error and perhaps for what ever reason something might not go exactly right on the day you hope and expect.
I think one thing is very clear to me. You have done an exceptional job and if no progress is made or collected today a huge success has happened for you and your athlete ( s ) .
I can’t wait to hear how it goes today for everyone.
Thanks for the words Ange!
Today, my hurdler ran 8.93, reaching his goal of 8.95 (his older bro’s best 60H). He ran great, just didn’t have enough to move on to semi finals. We were both happy for this result. In the 60 dash, he ran another 7.35!!! Every single race was exactly 7.35 this season! He stood up at the start on step 2 and got out poorly of course, but finished really well. Missed semi’s by 0.04! Overall I’m pleased with their performances. I know the sprinter has more in him, just a matter of execution consistently over time.
Just a few years ago (in my Crusader’s Quest) journal, I had a group of fairly average sprinters. I had a blast coaching them, and deep down wanted one to get to the state finals. Now times have changed, and I needed some perspective on why I coach. These guys today helped me understand that in the past few weeks!
You can’t do better than that ESTI. Great job and you are a great model for others working with individuals or groups and I think the work you do with young kids is more valuable than anything. The positive experiences you are giving them can never be taken away and they are in a position to do more about it now than if they were really young.
It’s exciting what you are doing with no budget and no support and just your ideas you have learned. ( obviously you have the learned many lessons well)
Mon March 11
First official day of outdoor practice.
Temp: 48, pouring rain. Absolutely miserable (similar to Oregon weather!)
33 sprinters/hurdlers/jumpers showed today. 11 girls, 22 boys.
I plan on doing concurrent with the bulk of the team focusing on 200m type work. I feel doing so gives me greater flexibility in event selection with kids as needed versus kids ho might be solely event specialists. The change I have used from Concurrent is 3 days a week of specific work outlines in the forum thread, with a mix of acceleration days (tires, push up sprints, med ball throws, etc) mixed in. In between will be easy tempo days with abs and other exercises in the field that we can do based on numbers and equipment available etc.
Today we did 2x(4x150) in approximate 200m time (i.e. 200m time of 28s=150 in 28 sec). Older kids would jog the rest after runs 1 and 3, and walk the rest on 2. About 7 minutes in between sets.
The weather sucked all last week. This week was just plain cold.
Last week we did
Mon: 2x4x150 (rest was jog, walk, jog, set rest)
Tuesday: Tempo
Wed 5x200 in come home pace. I ball park it since I don’t know everyones personal best yet. I’m pretty good at estimating my group. For most this is intensive tempo work and for the older kids, specific work for finishing strong in the 200/400
Thur: tempo
Fri: tempo (scheduled acceleration day on wed, but had to move it to today, then went to tempo when several kids complained of excessive tightness in calf and quads. Obviously most have not done much over winter so this is expected.)
Sat/Sun: Off
Mon: Sprint ladder (modified due to ice on one complete turn) 200, 150, 100, 50, 40, 30, 20
Tues: indoor mat tempo, 2 x 10 x 30 seconds (30 sec rest was one of the ab circuit exercises) one person ran, one person did abs at same time, then switched.
Wed: 2x300+150. Today was cold but with only a few runs, we rested inside the team lockeroom by the track during the set break. Overall great workout considering the temperatures
Thur: tempo
Fri: warm-up and baton work for meet tomorrow
Sat: meet (various distances, 60, 200, 400)
This past week I did modify some a bit for indoor group.
Monday my sprinters and girl hurdlers were in the halls doing short speed work 3x30, 3x40, 3x50 (rep 1, standing, rep 2, block, rep 3 flying 30 with 20m run up) all with full recovery.
Tuesday mat tempo (boy hurdlers did our half space to race pace progression over 3 hurdles instead and used Monday as a tempo day)
Wed: 3x20, 3x30, 2x EFE 20-20-20-,2x FEF 20-20-20 (girl hurdlers did work over 2 hurdles to prep for sat race)
Thursday" tempo (boy hurdlers did one last hurdle workout similar to Tuesday)
Friday": warm up
sat: Race
Saturday March 23 meet report:
Overall great day. I saw continued progress with me #2 hurdler, setting another PR today at 8.85. He started in Jan at 9.20.
In the girls 4x200, 2 distance girls ran solid 28 splits. Last year my girls 4x200 ran 28-27s towards end of the year. One of those girls ran a 28 as well.
In the girls 4x400, my grade 9/10 team from the spring is all back. 2 girls ran today, 2 seconds off their outdoor PR. Very exciting, considering one girl has only trained hard 2 weeks.
The boys 4x200 was good as well. Two guys ran mid 23s indoors. Last year they PRd at high 22s. One was switched out due to a bit of tightness, but he is surely capable of same times, and the top hurdler is capable of breaking 22 this year. I think they have a chance to medal at state finals.
The boys 4x400 was great as well. Kids ran near PRs. We are in need of a 4x400 team, with only one member returning (the hurdler who ran 48-49 splits last year for us at anchor, and has 300h PB of 38.1). 2 kids ran 55-56 range. One has only done short to long work all winter. Very impressed with times so far. We are off 17 days for training. A lot to get done! Excitement builds for the season ahead. We may not win a championship this year, but seeing kids hit PRs and run well is just as rewarding for me as a coach.
One last note, my long jumper from last year PRd today jumped 20-1.5" taking 3rd. His best last year was low 19s. He spent most winter in weight room and has great pop off the board. His flight mechanics and landing is not great, but throughout 6 jumps, improved his landing a bunch, improving over a 12" from this first jump.
Monday March 25
Indoor group: tire 3x30m
3x30 (stand, block, 20+30fly), 3x40, 3x50 (all sets stand block fly)
Hurdlers did 3 starts to 2H
Rest of group did 3x3x30 tire sprints, then 3x30 standing sprints.
Long sprinters did 2x3x300 at come home 400 pace (very tough!)
Esti,
It’s exciting reading your progress as a coach. It’s a large commitment working with young people.
Thanks Ange!
This year will be interesting. The cold weather has caused many kids to stop coming to practice. As the coach, it was a tough call deciding to go outside or stay inside. Knowing we run in poor conditions, I went with being outside (except for a few days). I’ve had several kids come down with quad tightness/pulls.
I run into a logistical issue. The school gets out at 210pm. I can’t get to the track until 330 with my teaching job. Starting this week, several days a week we have to be off the track by 430 as they have soccer games, lacrosse games etc. I usually have the older kids warm up at 3pm and be ready for me at 330. With the weather, many kids are not preparing right. Also, this group of kids as a group is never on time. I struggle with things like this. I have to crack down and get the group in order.
I have about 6 girls who will make up my varsity group. I have to decide how much to spread them out in meets. Individually, they are average. As a relay, they will do much better.
The meet schedule on weekends is mainly invitational style (heats, semis finals in 100 200 110h/100h, and then 4x1, 4x2, 4x4, 300H, 400). They aren’t fast enough to advance in the rounds in the weekend races, so I think those meets will be about 2 events in relays, and save the Tuesday conference meets for multiple races. With so few kids, this reminds me of my first year coaching with only a dozen boys and about 6 were varsity level.