I’m not sure if posts were lost. My runner took 8th in the 400m state finals and is now running at Harvard.
My boy sprinters were all seniors leaving a big whole for next year.
Once the school year ended two weeks after the season, I had 3 freshman train with me all summer 3 days a week. We followed KK’s 6 week GPP cycle and then a 4 week transition period. School then started back up. One girl took 2 months off, while the boys continued to train. We went to more s-l GPP in sept and october 2 days a week with tires, box jumps, throws etc.
One boy is playing basketball now leaving the remaining boy from the summer. He is 15, a sophomore (grade 10). He has made tremendous improvement since last march. At the end of summer, he ran a 39.0 300, and 7.35 60 (all HT).
He hasn’t missed a workout since march and has been looking good lately. in the middle of his SPP right now, he ran 2 60’s (50 hard, maintain 10) in 7.30, 7.38 with walk back rest in flats. Very excited to see where the year will take him.
The girls are back training after some time off. With the success of a modified KK progression, and seeing the improvement in distances from 60-400 in different kids, I am going to use this as the main program for my team. I feel it trains enough qualities to run a variety of events, and multiple runs in a given meet. I have used a few modifications.
My boys 4x400 team is going to be exciting to see this year. We lost our best member, but still have 5-6 who can run sub 54, if not all faster. Last year we took 16th in states with a 3:27. I think this group can challenge for a state medal for top 8 this year. with 3 runners PB’s near 52 last season, I think I may get 3-4 runners near 50 seconds. I have a 11th grade transfer who ran 51 on his relay team last year and runs 300H in 39.X
I will update during the winter indoor meets some of the runners will participate in.