Last week Thursday was a beautiful day in the 60s and sunny. The kids did easy tempo runs. One 4x400 girl who had to miss the meet Wednesday did 200+150 (planned 200+200 but had grade 7-8 track meet going on so had to modify), rest 20 minutes, 200+200. This is part of KK’s transition. She ran race pace 200 in 30 second, backed up with 23 second 150 all out. Second set was tempo 200 in 38 seconds and then a full out 200 in 30.5 This girl has run relay splits of 65 and open times in mid 65s.
Friday the younger kids did some resisted sprints, short block starts.
I decided to run only a select few kids in the race Saturday. On the boys, two sprints ran the 200. Both made to semis, one to finals. One did S-L and was able to make finals getting in 3 quality 200s. The girls 4x400 team (minus the girl mentioned above) only ran this event. This group is the strongest event on the girls team. I was expecting them to run with a few faster teams and push them. The entry time was messed up and we ended up in the slow heat. Last weekend they ran 419. Saturday, they ran 410. Exchanges were so much better and we did a few 50m run outs at race pace about 5-10 minutes prior to race. Every girl hit their opening 100m pace and 200m paces. A coaching goal I’ve had at this school is to get a sub 60 second runner. In the relay, the lead leg ran 60.5 and the anchor 61.0. The other 2 were 66 and 63 splits. I was very excited about this and look forward to seeing where we can go.