Good job Coach! Can you talk a little bit more about this?
She’s 5’10" tall and her strides are long. Like males in the 110H, her natural stride will take her too close to the hurdle, so she has to modify her stride, just as males have to.
She has gotten into a bad habit of poor pitch and take off mechanics because of this. To help her on this, I just tip the hurdles so they make “^” shape. I can adjust the height still but they are usually around 24" tall. I have her sprint through them to get a feel for what it feels like. I’ve had success doing this type of “modeling” with Freddie and she appears to respond well to it.
With Freddie we always did runs 1-3 shoes spaced in on fast days, and on easy days did many drills at 5 yard spacings. It limits the horizontal velocity but still allows for quick flight times among other things.
Monday: Temps low 60s, beautiful day
With nice weather and I felt like the kids are now starting to get fit, I went with a pre-meet practice day a little different.
Sprinters did 3-5 10m starts in blocks and a few 10m standing sprints.
High jumpers did 5x their approaches, no jumps with a bar, just a hop on to the mats.
Long jumpers did 3x approach runs. and 200m of technical arm flight action
Distance did their usual easy run of 30minutes.
Hurdlers did a few starts to the 2 H. G did the same thing we did Saturday. Here is video of the practice Monday:
https://youtu.be/T9EqFR6Upvc
I want to create more of a running rhythm for her and this seems to be working. You’ll see why in a minute…
Tuesday: Meet day, low 60s, beautiful day, little wind, and the wind we had is tail wind!! very rare for our east to west straight away.
Overall the girls did great. I saw some great times even though most races we were running by ourselves.
G ran a solid 15.5 against a state champ in a lower division, who kicked out butt last year. I don’t think this girl knew what was coming.
https://www.youtube.com/watch?v=rGNr33AI-qM
In the 300mH, she set a new PR breaking 50 seconds, although losing. the other girl is a 60 second 400m runner versus G, who is about a 66 second runner.
https://www.youtube.com/watch?v=4WUpkSQDwsQ
I am putting results in an excel file and will post at the end of the year to see progressions throughout the season.
ESTI,
Nice work with your hurdler G! She is looking awesome.
Wednesday: A few kids needed to work on baton exchanges for this weekend’s meet, which is all relays. The kids not running Saturday did 10x100 with push ups and abs. It’s a good amount of work without killing their shins, which is a problem.
Thursday: distance did a goal pace race modeling sessions of 300-200-100 with 100m jogs between. After 2 sets they were pooped. I should have lengthened the set rest. Next time I will adjust. M is still burned out from Friday’s 3200 record race. She struggled today so I cut the session short.
Sprinters did 3x10m standing starts, then 3-4 x 10m blocks, followed by 2x50m with about 5-6 minutes rest.
Hurdlers did 3x10m, 3-4x10m blocks, then 3x 1H blocks, then 3x5H with about 4-5 minute rest.
G did the tipped drill for 5 hurdles, but I added hurdles on each side to give her an external cue to stay tight with her form. Later I did 2 steps pushed in with lead leg side hurdle only. She did 1x7H, 1x6H, 1x5H, Here is a video of one of the reps.
https://www.youtube.com/watch?v=6RDXL6vOcaA
The tipped drill had another hurdle on the other side as well.
I think I had a breakthrough on her start today as well. She tends to stutter after step 3 or 4 in her start. Today in our starts, her 8th step was exactly the 2m mark, which appears to be her ideal take off mark. I pointed that out and she appeared to understand. In the video I didn’t notice from my position her usual stutter.
This weekend she races the girl from Tuesday again, and also a girl who got 3rd in state finals last year, who is mid 14 second hurdler. It will be exciting to see how she responds as this will be the first girl faster than her all year.
Lots of updating to do!
Last week May 2
G in the 100mH ran well, but had some fierce competition. The girl who won ran 13.5 and is likely going to be our state champion. It was clear to G to get to state champ level, we need lots of work on the start.
(not sure if video Is blurry or just my computer)
https://www.youtube.com/watch?v=NY3dcDTNyRY&list=PLzu5tlSaQ4emNuceKWKvYCkR3n65pGV8g&index=9
M ran well in some middle distance races (2 600s. 800, 400) This is a typical workout day for her so not really excessive.
So many others ran well. I left feeling excited for the girls.
Monday the weather sucked at practice. We didn’t do too much. Just a few starts for the sprinters, and the hurdlers did a few starts to the first hurdle.
Tuesday: Weather was terrible…45 and pouring rain. I didn’t get much video cause the rain was so bad… Kids rain in sweat pants, and one boy on the other team ran in a snow suit looking outfit!! haha. A few bright spots of the meet…in the 100mI put a girl who has pretty much run the 200m and 4x200 legs and he 4x100 anchor. In sweat pants, she ran an estimated low 13 seconds, a season best on the team.
M was looking forward to racing a girl on this team but the girl had a workout to do in the races, and wasn’t going to race hard, at least in the 1600m. For the 800m, the girl was going to go fast. I thought I was clear to M the pace but she must have misinterpreted it. I asked her to run about a 69, and she ran about a 63! Her and the other girl had a nice dual to the finish and M came up second, but ran a personal best 2:21 in this crappy weather. I had a few girls run nice PRs in the 3200m as well.
Most of my team takes Advanced Placement classes and now is the testing window… They are staying up late, stressing about tests, its not a good situation from a performance stand point. I had two girls have panic attacks at the meet. That was not fun.
Wednesday we did about 8x100 with push ups and abs during the rests. Most kids are still having lower leg pain in shins etc. Hurdlers did drills and technique work in place.
Thursday: I had a teacher meeting and cancelled practice, except for a few distance runners. I was able to sneak out for a few minutes and observe them. Weather was really hot, in the 80s. As a preparation for the state finals in 4 weeks, which are likely going to be very hot, she trained in a sweat shirt and long tights. It was tough on her. The next day she complained of shin pain, the first issue all spring. Not sure if the fatigue of the running in heat caused technique issues, but it didn’t really go away over night either. I’ll take care of it in the next week or so.
Friday was easy pre meet day. Sprinters, most who were going to run the 200m, did a few reps running the lines. A few other did block starts.
Saturday: For most, this was their last meet of the season, for others, the meet before the other big meets.
Overall, I was pleased. The distance group ran great, many setting season bests and PRs.
Sprinters did well overall. H, a 9th grader, won the 9th grade 200 in a PR and team best time.
https://www.youtube.com/watch?v=zVEeT-rL3zE
M, the sprinter from Tuesday made the finals in the 100m. She has so much work to do and runs well considering. She plays soccer most of the year and uses track as her off season. I wish I had more time with her during the year!
G won the hurdles and is showing improvements.
https://www.youtube.com/watch?v=x6sKgCX8nVA
M ran the 1600 and 800 in 5:15 and 2:24. Not great efforts and she didn’t look great. Tired maybe. We also had a big car accident where 3 11th graders died and 2 more in critical condition. Many of my kids knew these guys and I think this had a huge impact mentally too.
My 4x800 ran their butts off today. I’m very proud of the team.
Tuesday is our league championship meet, and Friday is regionals, were top 2 places, or anyone who meets the additional qualifying time, advance to state finals.
Update:
Tuesday: League championship meet: weather was terrible. Cold, windy. I sat out M, and instead did a quick workout before the bus left. A race model 400, 300, 200, 200 (1600 pace, 1600 pace, 800 pace, 800 pace).
The team took second. Had I ran M, we would have won. I wasn’t upset about the decision. Many girls ran well. I was proud of them all.
Wednesday: Sprint relays worked on exchanges. I decided to use my Ecker equations for calculating the take off go marks, using race data I had video recorded. G continued to work on low hurdles to improve her start.
Thursday was a quick relay check and shake off to feel good for Friday.
Friday: Regionals. The 4x800 ran well. girls have continued to take a 1-2 seconds off per race. Very happy to see this. G won the 100mH and advanced to state finals. Her start was one of her better ones this season.
M took 2nd in the 1600, advancing to state finals in a PR and school record 5:09. The race was not a great one for her. She went out fast, then followed a girl who started to slow down too much (cause she also went out too fast), and another girl came in on the bell to catch the two and pass them both. M and I had talked about various tactical moves in races in the week leading up. In this case, she executed a great finishing kick to cover the other girls kick. M passed her with 120 to go. Moving forward, we are hoping to run 501 to qualify for the Emerging Elite section of outdoor nationals.
G came back in the 300H to take 2nd and also advance. She had a strong finish and showed a lot of guts and determination.
M took 2nd in the 800. After her 1600, there was a bit too much excitement with her family and teammates. We had talked about this prior but was hard to tell her mom to leave us alone to focus on her next race! =) We will work on it in upcoming races. In the 800, I asked her to get out fast but she just didn’t get out in the first 100 fast enough. She ran a sluggish 2:22. Not her best time but good enough to advance on. We are hoping to run 2:15 given good conditions and mental state in the next two weeks. Maybe a bit much, but we will see!
The 4x200 ran a great race with their new exchange marks. The 4x100 was a disaster. Every exchange took off too soon and had to stop and turn around, yet we ran a near season best time! We will work on that next week.
There were many great runs by others. We took 2nd overall, which was a big feat for us.
The next week is our county championship meet, and also a team state finals 2 days later. State finals are May 30.
Monday: May 18:
Sprinters: worked on relay exchanges.
Hurdlers did block starts with bunched hurdles, with the sprinters
Distance did the 200-300 Vigil/Coe acceleration workout. It was not easy. M will do it again next week either Monday or Tuesday as her last session leading to states.
Thursday is Counties, Saturday is team states.
Many updates!
County Meet:
M: ran terrible in both the 1600 and 800. Felt awful, looked bad. She took 2nd in both events in 5:18 and 2:23, sub stellar times for her.
G: just was outleaned in the 100H running another near season best time 15.76. She took 2nd in the 300H as well with a sub 50 time.
The rest of the team ran well today. I was gearing up for them to run fast today and they did. OVerall, we took 2nd as a team. We did as well as we could have.
M, one of my long jumpers, finally pulled together a great jump, breaking the 16’ mark for the first time ever! She started the year at 12’ and a few inches and I kept her on the plan, even though she would often get frustrated. She ended up getting All-County in long jump and I’m very happy for her, as she is a senior and her track career will end.
Saturday: Team state finals: One last meet for the kids to run fast (except G and M who will run at the sanctioned high school finals meets in a week). The kids were tired. Both physically and the emotionally. Few had any fire in them. A few did run well in their last meet, and others showed that the season was a bit too long for them. For 3 of my seniors, it was their last meet. I ran all 4 seniors in the 4x400, the last event (3 of them had run on it this season). I was very sad to see them go. I had seen them grow up over the last 4 years and they helped build the program and team to a very competitive one. They leave big holes to fill by the younger girls now. My distance team will be solid, but the sprinters will be average as a group unless they decide to put in extra time.
I did some treatments on M to help her feel better. I did an adrenal protocol on Friday. She felt better but ran poor still. After talking I realized I hadn’t given her a day off in a while. I have usually done 6 on1 off with her, and we were close to 10 on at this point.
Saturday: May 30: State finals (the last meet of the year!)
M: sunday 50 minute run. She usually do about 60 minutes. Learning from xc season, I pulled back too much and I think she didn’t run as well, as a result. Her “base” so to speak, isn’t large, as we don’t run large volumes (less than 30 miles per week during track). So my plan was to not cut back on the aerobic runs until the last day of the week.
Monday was day off for her.
Tuesday: 600, 400, 300, 200 race model at goal 1600 pace, with about 3 minute rest between. This session we had done a few times in winter and spring. Just enough o help with race rhythm and not much fatigue.
Wed: 30 minute run
Thursday: 2x100, 2x200 (all 4 runs at 800 pace)_, 300 at 1600 pace. This session was slightly modified Vigil taper session. He recommended the runs be all out. I felt like M would have gotten quite tight if I had done that, as she often gets tight following short fast run days.
Friday: Travel day (2 hour car ride) to the track, warm-up and 20 minute jog.
Gabby (100mH, 300mH) was off sunday and Monday. She said her groin had been quite tight for most of the season, but she is very quiet. Shame on me for not doing better communicating with her too. I made sure to stretch her out each day. (I had avoided doing such things all season, because so many kids had issues, they (all 45 kids) all needed this daily, and doing partner stuff hadn’t worked well.)
Tuesday: Block starts to 3-4 hurdles. we did 4 or 5 of them. Her starts have gotten better in the last few weeks, so I just wanted one more day for that focus.
Wednesday: scheduled easy day, but a rain/thunder/tornado storm came through and our day consisted of a warm-up, a few drills, and then heading to the weight room and doing a stretch.
Thursday: 3x3 hurdle starts, 1x 5 hurdles, 1x6 hurdles, 1 x7 hurdles (hurdles were spaced in as always.) After some data analysis of her races on video, her hurdle touchdown-touchdown split times got slower (and her flight times too) in the last 4 hurdles. I know when she has slow times, it’s cause she is jammed too close to the hurdles. She is going to fast and her strides are too long. With so many meets, I let it go, as I felt like doing work in the 8-10 hurdle range was quite risky, racing 2 days a week. Today served as one last run where we got some work later in the race model.
Friday: Travel day, warm-up at the track, drills, 4 starts to 2 hurdles, as was our usual pre-meet day, and we called it a day.
Both girls and I had a quick meeting at the hotel. The weather prediction was rain and thunderstorms all day. We went over the night plan for bed time, when they were going to wake up, the transportation schedule to the track (we staggered it so one of the girls didn’t have to wait an extra 2 hours). G ran at 1130, M wouldn’t run until 2pm. We went over their breakfast plans, the plans between races, as they both had 2 races each. I wanted to make sure everything was covered. We talked about how to handle weather delays and keeping a good mindset no matter the situation. M and I watched some video from last year’s race to discuss the tactics often seen at the finals. Typically nearly everyone goes out wayyyyy too fast and then pays for it the last lap. We wanted to even split the race as best we could without losing the 8th place position (last medalist).
Morning came and the girls were well rested and ready to go. Warm-up went great for G. We planned to warm-up near the finish line, as the start line would have 30-40 others trying to get starts and accels done. We had no traffic issues, did what we needed, went to the chaotic start area for 3-4 starts, and then rested. I treated this as her “first round”, as she usually runs better the second race of the day. She would need a massive PR to advance, so this was necessary.
She checked in, was in lane 7, the rain started coming down gently.
https://www.youtube.com/watch?v=-uEye-uaOoQ
15.47, a new PR by 0.3 seconds! She missed finals by 0.06, taking 10th overall in the heats. It’s hard to see with the umbrellas, but she ran well. As I videoed it, I could tell she was moving! I was very proud of her. She didn’t seem bothered by any possible pressure that most kids experience.
M had a solid warm-up, felt great, then started to get a little anxious. She was in the outside box and I was at the top of the turn to give her a last minute thumbs up.
https://www.youtube.com/watch?v=oi4mFZRpTqs
She finished 11th, in a 5 second PR. She ran as well as she could have, splitting around 72, then 78 for a 2:30 800 (our plan). You’ll see she was ale to get a few girls and never was passed. The 8th position was too far out to catch, unfortunately. She was happy, even though she didn’t medal.
We got back to the tent (in the pouring rain now) and did our planned race recovery. She went out in the 800 and gave her all, running another 2:22, (hoping to break 2:20). It was a great end to our time together. I’m going to miss having her around. She really made huge progress in this past year. I know because I hardly was frustrated with her, and my frustration means they aren’t doing what I’ve asked or expected of them. Together we did all we could.
G ran the 300m, and it wasn’t great. This isn’t her best event, yet. It was a chance to run another fast time, as she was seed slowest in the field, about 5 seconds from medaling. A great experience for her nonetheless.
Cheers to another track season in the books!
Great work Coach. Big congratulations goes to you, your hard work, and your athletes!
Season #6 coming up starting next week! Can’t believe I’ve been here going on 6 seasons. This is likely going to be most challenging for a few reasons.
This winter was my lowest number of indoor competitors. I have no idea what shape my top kids are in coming into the season. From the first day of practice until our regional final meet, there are 67 calendar days. We don’t practice on Sundays (except for a possible few distance kids who will run), and also the first few saturdays as well, minus the 9 meets we have before regionals (5 dual meets, 4 invites), plus our spring break week, we have 36 practice days between the first day and our regional meet.
Thankfully it appears the first week will be great weather. The snow has melted from the track and that is the big roadblock I deal with each year, so this is a huge bonus.
I’m trying to get my head around how to set up my sprinters training with only 36 days total to get them to peak. Most years I’ve had a good bulk of kids who trained throughout the winter. Last year I had a good portion of distance kids do that but no sprinters. This year I had only one hurdler who trained consistently throughout the winter. I’m trying to attach a copy of the schedule as an image.
Week 1 in the books.
Monday had a team meeting before practice and gave what I feel is one of my best talks ever. My talks, however, aren’t what wins championships and gets personal best times. It comes from the athlete themselves. The focus of my talk was to commit to being on the team, commit to practicing at the best of your abilities on that day. Did my talk have an impact? Not really. Dozens of kids missed practice for reasons that show track is very low on their priority list (dentist appt, mom couldn’t pick me up today, going on a college visit, had to stay after school to finish a project, had to go to a study group for a test next week etc).
I have essentially a new and undertrained team starting the season. Monday I did a team 800m time trial and that was it. Some tried hard and some jogged (again, doubtful my talk impacted them when they jogged a trial 30 minutes after I spoke to them about commitment and effort).
Tuesday we did 100 and 200 trials.
Wednesday was high jump introduction and hurdles. I wanted the girls to get a feel for the events so they could then choose to do them if they wanted, and I could get an idea of who might have immediate skill sets. After we did fitness work. Run across the field and back (about 100 yds) and do push ups and abs as rest x 10 reps. The team is very unfit. The last run was nearly walking for most kids.
Thursday was very windy and we just did fitness work, 10x100 tempo run with 30 seconds rest (my 9th graders did 10xdown and backs (100 yards) with abs and push up rest. The wind made it hard to time anything.
Friday I cancelled practice because I came down with the flu Thursday night.
Looking ahead, we have 8 practices until spring break, in which they will get 9 days off from practice. When they return, they have two days to prepare for the first dual meet.
In years past I had enough kids who had spent enough time with me in the winter to know what to do. This year I do not, so this makes it hard to coach the more talented runners separately. My assistants coach the pole vault and throws, so I am alone coaching sprints, distance, hurdles and jumps in a 60-90 minute practice 5 days a week. I’ll make the best of it like I always do.
Week 2 now in the books.
I was home Monday with my kids who came down with the flu, so there was no practice.
With large numbers, and with 9th graders coming so late, I have divided the practice time into two groups, 2:30 pm group-distance, 3:30-sprinters/hurdlers/jumpers. In the past, I’ve had both distance and sprinters/H/J at 2:30, and the same at 3:30. I only have 3 9th grade distance girls, and I have decided to try something that seemed to work well a few years ago with one of my distance girls who turned out to be one of our schools all time best runners.
Tuesday the weather was cold and raining.
Sprinters attempted to work n acceleration mechanics. We did a few reps of the wall posture drill, then did resisted sprints with tires. One of my top new sprinters pulled her hamstring on the second rep, on the 3rd step. I’ve never had a sprinter hurt in training in 5 previous years. The group was too large to get anything done of significance that day.
Wednesday was cold and raining as well. Sprinters worked on upright sprinting mechanics do a progressive A run drill using mini hurdles. After, we did easy tempo 10x100. Hurdlers went through a series of technique drills.
Thursday was pouring rain and chilly. Half of my sprinters were not there for various reasons. Older, more fit girls did big circuit, and the newer girls did 12x100 tempo.
Friday was no school due to Good Friday holiday. No one practiced. They are off this weekend as well.
5 more days next week and then they are off for our spring break for a week. 9 practices done, 28 more to go. (plus 9 meets)
Week 3 completed:
Monday:
Sprinters: introduced block settings. out of the 25 sprinters on the team, only 4 have used blocks before (16 girls are 9th graders, most coming out for the first time). I like to introduce blocks to them and let them decide if they want to use them or not. (Side note: Having only 4 girls return has been a huge challenge for me. I feel as if those girls are getting shorted on coaching time because I have to start from the beginning with all the kids on the team for everything we do, not just blocks).
Hurdlers (experienced ones) did 1 x 7H hurdle timed.
Tuesday: Sprinters did a 300 breakdown, taken from Kit Kat’s GPP set up (300, 200, 150, 100, 80, 60, 40).
Long jumpers finally had good weather and a dry board to work on take off
Hurdlers worked on drills and a did a few standing starts to 3H. One hurdler, M (the only sprinter to train in the winter time), did 3x5H and 3-stepped each run, the first time she’s done it more than one run in a practice. Previously, she had 3 stepped 5H only once, and has gotten consistent at 3H-4H but often has to 4 step the last 1-2 out of 5. Today she felt great and run well.
Wednesday: Uniform hand out day (pretty much a day nothing gets done). Sprinters warmed up and did tempo, 12x100 for younger kids, Big circuit for older.
Thursday: Sprinters did 3x30m standing, 2x60m timed. The girls who will likely make up my relay team, I also timed their accels and 60m. I use Coach Ecker’s relay mark equation for the last 3 years pretty successfully in both 4x100 and 4x200. As the season goes on, I’ll put marks on the track and get race times to fine tune the relay marks.
Friday: Sprinters:300+3x60, 250+2x60, 200+60 (another modified KitKat training session).
Hurdlers did 2x60mH races (over 5H). M did really poorly, I think the race environment plus a fairly taxing week didn’t help her.
Long jumpers and high jumpers did a few jumps, as the weather was pretty nice today.
We are now on spring break. Counting ahead, after this coming week when everyone returns, there are 22 practices and 9 meet days left until regionals (there are two more meets after but those practice days are really just warm-ups and go home, a phase in our year I call “race and rest”. I still can’t believe how short the season is.
Out of my sprinter group, I currently have 3 girls who can run under 14 seconds in the 100m, 1 right around the 14.00 mark, a few more just above 14, and the rest are over 16 seconds. I don’t have enough depth to have the team success I’ve had. My distance squad is strong, but when it comes to dual meet points, teams win or lose based on the strength of the sprinters because of the events those athletes are often in (long jump, high jump, 100, 200, 4x100, 4x200, sometimes 400 and 4x400). The other events are 800, 1600, 3200, 4x800, shot, discus and vault. Relays are awards 5 points for the winner and 0 points for the loser. Relay are crucial. In years past, my girls didn’t lose for several years in a row. It’s possible we may not win a sprint relay this year, time will tell. Either way, we will work to do our best.
Really enjoy your posts. Are you following a L to S approach with your sprinters, and if so, what would be the reasoning behind this? cheers
Thanks for reading!
The season is so short here, only 68 calendar days until our regional final, then one more week of 2 championship meets every other day. State finals, for those who make it, are two weeks from regionals. At the start of the season, it’s cold and I spend most of the first week teaching warm up, collecting paperwork, and other things I’d prefer not to do, but have to. We have 3 weeks of practice, then a week off for spring break (where we currently are in the schedule). After break, we have 5 competition weeks, and then a week off leading to regionals. What I have realized is for the kids who have done nothing prior to the season, I’m not sure what to do with them. A select few in this bunch have potential, so I tend to assign training based on their outlook for the season. The others just have to try to hang out. When I have girls who’s fastest sprint time in the 100 is 16 seconds, I think you just have to make it fun for them.
What I found out through a few years of trying different things is when I need kids to get race fit in a hurry, KitKat’s GPP set up has done wonders for both the girls and the boys I have coached. I let the races be their true speed work for the season. The training doesn’t produce quality 100m times, but it does allow athletes to run fast 100s, really fast 200s and often run decent 400s, so I have kids who can do 6 events at quality levels.
Once we get to meets, we run twice a week, this year on Thursday and Saturdays. In the past, Tues and Saturday. That leaves, usually, one day for quality work, and in most cases, very minimal at that (maybe 2x60m and some accelerations) due to the lack of capacity to do work. Typically Saturday’s the sprinters do 1-2 races (sometimes more if there are rounds).
In the case I get kids who are more committed, (as in all years past), I’ll typically do something similar to short to long, as we are in a hallway or at a 40m track at another local school, from November until end of February.
Week 4 (spring Break) Week of April 4
Poor weather all week forced me to cancel practices most of the week.
Wednesday sprinters did block start practice to 10m to get comfortable in them. Most girls are new to the team and have never used them or are very comfortable yet.
4x150 SE slit runs. This is a kitKat GPP session, but we are only fit enough to do one set, not 2-3 as in years past.
Friday
Max speed day. 2 x 20+20 pick up drills, 2 x 30+30 pick up drill, 1 x60
Week 5 (back to school, meets begin) Week of April 11
Monday: picture day, nothing done really.
Tuesday: Sprinters did 4x200 session, another KitKat session, but modified.
Wednesday: sprinters: blocks and batons, tempo 10 x 100
Thursday: Meet
Week 6 (week of April 18)
Monday
Sprinters: blocks and batons
Hurdlers: drills
Tuesday
Meet
Wednesday
Big circuit for most of the older sprinters.
We also did progressive running A’s
Hurdlers did MedBall throws fro the GPP video to try and enhance block starts.
G (the hurdler from last year) did 5 x 10 hurdle hops
Thursday April 21
Sprinters: 30m standing starts (baton work) for faster girls, others did 8x100 tempo (shins are starting to become an issue). Rest was abs after the odds and push ups after the evens.
The girls running in Saturday’s meet did 2 x 60m
Friday:
Sprinters racing Saturday did warm-up only.
Girls not running Saturday did 150, 100, 80, 60 with nearly full recovery.
Saturday: Meet at Oxford HS. 9th grader “M” ran 13.19 FAT after running several 12.9 -13.1 hand timed 100s in dual meets. G (hurdler) ran terrible, took 5th place.