Chieftan's Championship Quest

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Today the weather was incredible…70F!!

The girls ran incredible. In the 100m, two girls finally legit broke 13 seconds. Last week they both did but times were very sketchy. Today was confirmation of that effort. In the 4x200, I made a change to put a faster girl in. They went from 1:53.9 to 1:49.0! Huge improvement. Sub 1:50 is potential for state finals with some more improvement. Will take sub 1:46 most likely to make it.

In the open 400, the girl mentioned above ran 63.5 a new PR. She split 15-30-63.5. Another girl split 15-30-61.3 (a new PR). Both finished very strong.

In the 200, the 61 second girl ran 27.0, a 1 second PR. Other girls ran PR times as well. The girls won the meet and moved to 4-0. One more win and they are league champs!

The boys I rested quite a few kids and ran selected events. The runners from this weekend ran more great 200m times (22.9 & 23.4). 100m times were ok at 11.3, 11.4.

I ran JV kids in varsity relays and the 4x200 won and the boys 4x100 lost but had a 10 m lead into last leg before getting caught by a much faster kid.

The 300H ran another PR, low 43 seconds. His splits are 13 second to 100m, 20 second to touchdown on H4 (150m).

Overall very pleased with the results. More good weather to come this week.

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good job Esti.

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We finished a slightly modified GPP the week of April 5.

Week of April 8: Meet Thursday (most had to run 3-4 events) Going into that week I think we just did tempo as the weather was bad. Friday was easy tempo, weekend off.

Week of April 15: Mon easy tempo

Tue: meet 3-4 events (ranging from 100-400s)

D usually runs 100, 4x100, and 1-2 of the 200, 400 or 4x200.

B does 4x200, 400, 200, 4x400 if needed, usually don’t though

J is same as Bri

Q does LJ, 100, 4x100, and alternates between pole vault and 4x200 and 200.

M does 4x100, LJ, 4x200, and sometimes 200 if needed.

Wed easy tempo

Thurdsay: planned 4x80+200 but had to go indoors. Indoors did 4x60+120, 2 sets.

Friday easy tempo

Saturday: meet I have two girls running 100s. Both ran near PRs in poor conditions. Then we ran a 4x100 in a near season record. The 4x400 ran a season best with two girls running 61 splits, the fastest in the past two seasons with this group of 4. They ran 4:19

Week of april 22:

Monday: (100m specialists did a few resisted sprints and block starts to 20-30m; 200/400 did 3x100 at race pace on turn), then all did 4x150 with the alternate jog recoveries.

Tuesday easy tempo

Wed: meet 3-4 events

Thursday :most of team did tempo, one girl missed the meet and would miss Saturday meet, so she did modified 2x200+200 workout. J did race pace 200 (29.0, 65 sec PR) in 30 sec, 90 sec rest, full out 150 in 23 sec. 20 minute rest. Tempo 200 in 40, then full out 200 in 30.

Friday easy tempo for all

Saturday: 1 race, 4x400. The girls ran 4:10. 60.5 (d) opening leg, 63(Me) 2nd, 65(Q first time running 400) 3rd, and 61 (b) 4th.

Week of april 29

Monday: 12 x 100 tempo easy pace.

Tuesday (TODAY) meet

100m girls ran 12.7 (d) and 12.9 (Q) (huge PRs from 13.0 and 13.1)

200m girl ran 27.0 (B) (previous pr of 28.1)

400m girls (b) 61.5, (J) 63.5

4x200, B ran sub 27 split and d lead with 26.5 leg. I was at the 200m zone to time it exactly.

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Sat May 5 Temp: 70s and sunny!

Best weather all year. The boys 4x200 set a meet and school record running 1:30.4. The 4x100 (same 4 kids) ran 43.7, season best, but had 3 poor exchanges. A lot of room to improve for sure!

The girls 4x400 ran 4:07! Lead off was low 60, 2nd was 63 (with a poor cut in angle cost her probably 10-15m extra to run), 3rd was 65 and high 58 anchor. Based on last years results, 407 would get top 10 in the state. Pretty exciting considering this whole group will return next season.

There was a lot more PRs in other relays and events. Overall great meet, the kids were really excited and I feel as if they still feel good. Last year at this meet we won the meet but nearly every kid felt terrible from aches and pains the short season brings.

Our last dual meet is Tuesday. We have another invite on Saturday and then 6 days to prep for regionals. I’ve been reading the Lactate threshold threads the past few days trying to review that info, as nearly the entire team has done KK’s concurrent set up with some modifications I had to make. This has been the best season in terms of time improvement in so many events.

I have found the short to long set up for one kid has led to a few plateaus. Improvement has been slow. I’m figuring some back off time should freshen him up for regionals in 12 days from now.

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It’s been two weeks since last post.

The girls won the division! The meet was filled with huge season best and PRs. The boys had a semi-rest meet not running a full schedule as the division championship was not possible for us. Later that week, we had one final invititational meet. I rested most of the kids. The boys only ran the 4x100 to work on race speed exchanges. The goal is to run sub 43 at regionals. They ended up running 43.4 with a bad final exchange.

On the girls side, I had run offs in the 200m and 400m for the final relay spots. The girls in their competitive spirit began to harass other girls involved. Needless to say I had to intervene, but won’t talk more about it here.

After the meet, a “taper” of sorts was followed.

The girls were very nervous all week. Not having been in pressure meets where advancing counts, I stuck with Charlie’s theme of “Do what you have always done.” I had to even share Ben’s 87’ rome interview story! I decided to run only 2 girls in individual events and hope they would qualify on time, as it was clear they wouldn’t advance on place. At regionals In the 100m, the girl ran 12.7 but needed 12.5! In the 400, one girl ran 60.0 (nearly reaching my goal of a sub 60 girl), but needed 59.6 to advance. The other girl ran a 61.2 with issues in her leg at the 250m. In the girls 4x200 relay at regionals, we were in good position to challenge for top 2 spot but I butted in, yelled for the 4th runner to go, but it was too early and she took the baton turning around outside of the zone and got DQd. I felt absolutely terrible, essentially not listening to my advice to the kids. I have never done this all year, why would I do it this meet?? I felt terrible for the senior girl who had given up another relay to join this one in hopes of going to state finals. The girls were all very emotional after.

The girls 4x400, the most promising event for the girls, had issues mentioned above. As a “punishment” of sorts, I seeded them in the slow heat. Another strong team entered as a “no mark” putting them in the slow heat (I don’t know why they did). The ran 4:06, making the automatic qualifying mark. The fast heat eneded up with the winning team at 4:10! My girl ran 4:08 and advanced. So the slow heat teams advanced.

The boys side, the hurdler ran fantastic, 13.7, 37.4, anchored the 4x200 and lead off the 4x100. All 4 events won in meet records. The relays should be in the top 8 in the state getting us in the fast heat. The boys team won the regional meet, allowing us to compete in a week in the team state finals (separate from regular state finals). Although I have a few boys going to regular states in events, this meet will be great relay situation running against a few of the top teams in the state and gives them a chance to run under pressure, as all year we have won by over 15m most meets. Overall, most boys events were season bests or PRs. I couldn’t be happier for them. Lots of exciting things coming up in the next few days. More posts to come.

At regionals

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State finals went great! Our 4x200 team took 4th place, earning All-State honors and setting yet another school record. The 4x1 had one exchange where the#2 ran iup on #3 quickly. 2nd leg had a huge tail wind. I debated having #3 change his steps but decided to leave them the same. It’s easy to look back in hindsight, but I still think the decision to not change was right. They took 9th place, missing all-state and 8th place by 0.01 seconds!! All the boys are graduating and future prospects are slim. The up and coming sprinter on the boys side are very young and all play football so I have to deal with that madness for 2 more track seasons before they are track only.

The girls 4x400 ran incredible running 4:03.00 and set a new school record. They ran in the slow heat based on seed times from regionals. They won the heat but took 11th overall. I can’t complain since they ran a season best time. In the open 400, B, ran a season best 59.60 (FAT) and officially I have now coached a sub 60 girls 400m! =) She is a junior and being able to stay healthy should have a nice senior year. She’s made 2 seconds improvements each season for the past 2 (63, 61, 59). She has not been able to train except during track season, so I find this pretty remarkable considering. She plans to run the summer circuit here and I will update.

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A new season has begun! We are currently in week 2 of “outdoor” but have to date been outdoors 3 days due to low temps, poor conditions etc.

I had a group of kids start training in September. We did weightroom workouts for 6 weeks before starting running. It was a bunch of workouts I used to use with my team sport athletes. We did jump rope, various balance exercises for foot/hip strength, general weight room exercises, ab work. This year the group did the concurrent GPP outlined in the forum. One girl was coming off an accidental Achilles tendon tear from the summer. She dropped a glass and the shard bounced up and sliced her tendon, not fully, but enough to cause major issues for several months. She did a modified short to long approach.

Once GPP ended, the weather turned terrible and we were stuck in the hallways again all winter. We did lose some of the fitness a 200/400 runner would have, but overall, the group ran PR’s in the 60m and 200m indoors. My senior hurdler (not the same as last year), was top 15 in the state in 60mH and looked to be top 8 at indoor state finals, but being a teenager, made a few bad decisions, and hurt his knee 5 days before playing basketball. My group had the most qualifiers for the indoor state meet than any previous year. I am excited for their progress outdoors now.

I’m open to questions, so please ask away, as I didn’t get into too many details in this post.

Now to outdoor, week 1 was:

Sat: Long hills
sun: basement tempo
Mon 2x(4x150)
tue: basement tempo
Wed: tempo
Thur: 3x(5x60+120)
Fri: tempo
Sat: long hills
sun off

Monday: 2x(4x60)
Tuesday outdoors 2x10x100 tempo, plus circuits of abs, hurdle walks, medball throws for height and distance.

The track has a lot of snow and I spent 2 hours removing most of the home straightaway. We have 300m available for 2 lanes all the way around. Good enough for what I need them to do.

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Wednesday I had family emergency, missed practice, and the plans were a mess. They ended up doing 3x150 at 90% effort. Weather was rainy and cool. I meant to have returning kids do 300+150 but in the hectic stress I was dealing with, forgot to message the coach the plan for them.

Thursday was 8x200 tempo.

Friday was 3x200 (2 min rest/ 5 min rest) 2x200 (2 min rest). The kids racing saturday did tempo 200s Friday.

Saturday 2 hurdlers raced. The boy was a sure top 5 and had mental breakdown in race, getting DQd. The girl was nervous but ran a solid time for her. Overall I was happy. My top girl sprinters were all out of town for a school student council conference and will have missed 5 days of training, and all are going on spring break, and will miss another 7-9 days. I’m very disappointed they will have missed 2 weeks out of their 5 week prep period but such is the life of a high school coach.

Weather will suck again this week until Thursday and Friday.

I plan on doing 2 separate workouts for the boys and girls. The boys are not going to do well on a concurrent set up. The girls need to get fit quick. More details to come as soon as I can get back to post.

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Monday: returning girls are still away. Boys did acceleration stations of resisted runs, wall sprints, and push up starts (found in GPP download). Then did 2x40yd time trials. Girls did acceleration stations, then block practice. Then both groups did 2x3x60, followd by 4x30m strength endurance running A’s. My top boy did long hills on his own, 2x2x50 seconds.

Tuesday: Basement tempo plus body weight strength circuit then plank circuits. Hurdlers did some hurdle work. Returning girls did 2x2x60 second long hills.

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Wednesday Mar 26

Returners did 3x(3x300 (1 min jog rest)), 1 lap jog rest after set 1, 1 lap jog 1 lap walk after set 2. Goal time was equal to or slightly better than current 400m time (i.e.400 in 55—> 300 in 53-54)

New runners did:
Resisted sprints 4x20
standing 3x20
2x60

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Thursday: cold outside
Warm up
Tempo: plan was 10x200, but quickly the group faded and it turned into 3x200,100,100,2x200 for 2 sets. Being indoors we are very unfit, which makes me nervous.

Hurdle walkover series
Technique runs on hurdles
Plank circuit
Ab circuit

Long jumpers did run throughs since pit us frozen still.

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Friday temp cool but tolerable

returners: 300+4x60; 250+3x60; 200+2x60; 150+60

non-returner boys: 60m blocks time trial, 150m standing time trial

non-returning girls and all youngsters: 4x150 (rest: jog, walk, jog), 2 sets total

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Monday : temps in 50s! beautiful outside

Was told I had from 230-415 to finish all the practices. Normally I’m done by 5pm with everything.

Boy hurdler had low back pain flare up and didn’t do anything but warm-up.

Girl hurdlers did 3 hurdle rhythm for about 8 reps over 20 inch hurdles, then did about 6 standing starts to 3 hurdles, then block starts to 5 hurdles x 5 times.

Two returning girls from last year did 300+60,50,40,30; 200+60,50,40,30, 150+60,50,40,30 (another did the session Sunday).

One returning girl spent hour pole vaulting, did 2x200, 2x150 fast, then did some long jump.

The rest of the group did 4x20m resisted sprints pulling tires, then 5x10m block starts, then 5x200 (2 min rest) at specified times. This is a tough session but like it for developing ability to improve fitness.

After, I had quite a few high jumpers practice that.

Was a full day, but needed to get stuff done, and as the week goes on, kids will start disappearing because our spring break starts next weekend.

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Tuesday Temp: 55, but very windy!!

Group: big circuit (2 senior girls 400m did double big circuit)

Field event practice: long jump did run through work
High jump did 4 step jumps

Indoor Meet tomorrow for some, rest get day off.

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Wednesday: Indoor meet

Overall was a good meet. Kids couldn’t wear spikes, so times are in running flats.

D: 60m prelim 8.32 (previously ran 8.39 in spikes in Feb), Semi 8.39, final 8.37 (3rd place)
J: 60 prelim: 8.67 (not good time for her), 8.90 semi (felt terrible overall)

Boys ran terrible:
J: 8.19
A: 7.67
Neither advanced.

Hurdler ran poor times but took second overall.

girls 4x200 relay made up about 20m to come back and win on the anchor leg. Was very exciting.

Girls 4x400: We have 3 solid runners, need a 4th. I put weakest 2nd and the last 2 girls went from 5th to second, with the anchor having a 7 second deficit to come back and lose by 2 seconds taking 2nd.

The last runner, B, ran 300m in 45.92 for 3rd. A bit slower than I had hoped, but considering missed practices etc, what can you do.

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Thursday:
Temps were in low 30s. Decided to stay inside. Since most were going to be gone for 10 days, did acceleration stations:

Resisted sprints on towels
Wall posture drill
Box jumps
Hurdle mobility
Medball throws (found in GPP download)

Did that for about 10 minutes each station, then did 1 set of 10x45 basement tempo, then plank circuit.

Friday: high 40s, raining hard.
Did the the hurdle stride drill to work on mechanics. Then did 150+150, 100+80, 80+60, 60+60 with 30 seconds/5 minutes rest.

Spring break practices starts now. Will be interesting to see who all shows up.

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Monday
Temps: high 40s, but cold

Spring break practice #1: record number of kids today…25. Typically I have 6-10 in the previous years. There is a meet this Friday for the grade 9 and 10 kids, and I think that explains a big part of it.

Resisted sprints x 20m done in groups of 6, for about 10 minutes (~5 reps each)

Hurdle technique drill x 5-6 reps

Long jumpers did 5-6 run run throughs from their marks. We are trying to get really consistent on the board this year and to work on hitting the sand better. I think those two will give us the biggest jump improvements throughout the season.

Sprint workout: 20, 30, 40, 50, 60, 70, 80, all with walk back recovery.

Felt this was a good way to work on technical aspects from earlier in the session. Given the time spent in the hallways doing accel work, it was clear that is where the kids technical strengths are. They all struggle upright in the 40m+ distances. Too many lose front side focus and cannot get knee lift.

Plank circuit x 1 set

High Jumpers: 8x full aproach jumps at a very low height.

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Tuesday: April 8 Temp: high 50s, beautiful. I wore a t shirt today!

Warm-up

Stations:
Medball throws
Box jumps (and box jumps into high jump mat, as shown in GPP download)
Jump rope 10 x 50 jumps
Hurdle walkover series

Vaulters/Long jumpers did specific work.

Running: Big Circuit

It nearly killed half the kids. They are not very fit. I have never had a team this unfit, except maybe my first year. When it gets a bit tough, the kids just give up instead of push for the bit more to make the time. My varsity girls struggled to make their times of 17/36 for the 100s and 200. Partly my fault, but on days they do this, I am often doing field event coaching and the kids run on their own with my watch. It was clear today they have been jogging.

High jump followed: we did some skips and simple jump drills on a curve I chalk lined.

Abs: 30 seconds fast ab circuit (found in GPP download)

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Wednesday April 9 Temp: 60! Absolutely gorgeous outside

Workout:

Jump rope: 300
Tire pulls 4x20m
Skip for distance 6x50m

Block starts 6x10m

3x60m (4 min rest)

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Thursday April 10 Temp: 60, very very windy

Warm-up

3 stations:
Hurdle mobility
Foam rolling
10x tempo 100s
Repeat x 2

Kids were a bit beat up. Some days I think doing just a warm-up is all they could tolerate. Today was disguised as a workout when really it was just an extended warm-up! Many kids race tomorrow, the others are off until Monday when the madness breaks out with everyone returning from break and school starting up.