Fri March 4
Temp: cool 42 with strong wind
Blocks 3x30
400 m guys
300, 200, 100 (10 min rest between)
Goal is for them to run 13 sec 100s, which they did for all 3 runs/splits, so I was pretty excited about that. If the weather is half decent on Thursday for the meet, I expect him to run a 56 to equal his PB from last year.
If he was able to run 39/26/13 in a workout without any pacing help, he will probably go faster than 56 in competition. I know when I would run some 300s in training in flats I was never close to the 400m times I ran in relays (51.0 in 4th event in dual meet) and I think my best 300 was 39.
I also agree with you. The wind has been very hectic here. I’m not quite sure how to judge training times with the weather, wind, etc. I’m trying my best to let them know it’s hard to compare with the hectic weather, so they don’t get crushed if weather is poor and so is time.
If he opens with faster than 56, things are golden. He’s worried he will die towards end of run, since he hasn’t run but one full out 400 several weeks back in very cold temps in a slow time.
Mon April 7
Temp: 70!! :eek:
Beautiful day. Tomorrow is supposed to rain, so the plan was tempo today, so i made today the speed day, with tempo tomorrow, plus baton exchanges. Hurdlers are doing a little more extensive hurdle work since weather and facilities have limited their work.
Today: All sprinters
3 x 30 high
4x30 blocks
3 x 60 full.
Several of guys in the group ran practice PBs (due to weather and wind). I erred on side of less and cut out the last 2- 60m for the second set. My fastest sprinter ran a 6.80 standing 60 with a fairly strong tail wind. His previous best was a 7.20. His workout ended then. His quote after “I was barely trying” (I didnt tell him his time though).
We have a meet on Thursday and another on Tuesday (apr 15). I have scheduled most sprinters to run 300m of total distance for these meets, with the 400m guys going up to 600m (400, 200).
Since all the big meets later in may have no heats for the 400m, i’m not concerned with their fitness to run rounds, as I am with the 100 and 200 guys who do run rounds.
Tomorrow will be tempo, batons, and weights.
Wed will be tempo, Thursday meet, Fri tempo and weights.
Tue Apr 8
Practice was ok.
Tempo: Medium circuit
1+1+1++
1+2+2+1++
1+2+2+1++
1+1+1
After we practiced baton exchanges for relays for meet Thursday. Kids argued with their meet races, and I got a little angered about that. :mad:
Even though for 5 weeks I have been explaining how meets would work, they all got mad. I wont type what I said in response, but they seemed to get my point.
As I left the school to go to a meeting, I found out 4 kids from the HS were involved in a really bad car accident. 2 were killed instantly, 2 went to hospital. One later died. One of the 3 was a cousin of my fiance.
Add this on top of just purchasing a condo last week, and finalizing wedding plans, my stress level is atomic right now.
Tomorrow there is no practice. Not sure about the meet on Thursday. It might be cancelled with the services etc.
Wed April 9
With the death of the students yesterday, all activities today have been cancelled. Meet tomorrow should be ok though.
Thur April 10 Dual meet #1
Temp: high 40s with rain
The weather sucked and the kids have gone through an emotional week.
Overall, I was very pleased with their efforts.
I will keep you updated on a few individuals.
In the 100m, two guys ,TJ and DJ, did as expected. TJ went 11.3 and DJ 11.9. Both have run 30 and 60 times coming out to a predicted 11.0-11.1 and 11.4-11.6. They ran into a head wind which would explain their results.
My 400 m guy ran first leg in the 4x200 relay with a split of mid 25, 2 seconds faster than any 200 m training time coming in. I was very pleased, but knew it was much faster than he’s run. In the open 400, he ran his 13 second paces for the first 300 (40 sec) and then hit the head wind and ended up with a 58. Although I felt he could run around 54, I thik the first 200 (with about 10 min rest) took too much out of him and showed in the last 100.
In the long jump, we have barely practiced it for several reasons (weather, lack of time etc). I had two jumpers today. One is coming off a thigh pull from a workout a month ago. Last year (at another school), he had a best of 21’+. Today he went 18’5". His thigh tightened up a bit and he didn’t do his last jump following my instructions. He got great height and hit all of the board. The other jumper opened with 2 17’ jumps and then on the last jump was just over the board which came out to measure 19’3. Although he faulted, his confidence was boosted tremendously.
There were other good results but too numerous to list. Our times aren’t spectacular, but for these kids, they are running very well within them self. I want every kid to smash their previous PB from the year before.
Our next meet is Tuesday. Tomorrow and Monday will be tempo.
This meet the volume of events was high, Tuesday will be low. Those who were low today will do a little more Tuesday to balance it out.
To end this post, it was quite funny for me to hear the kids say “man i was tired” after they finished, when on Tuesday, they were complaining about what they were running. So I think my strategy of distance was very good.
Fri April 11
Temp 77 F:eek:
Today was the first day of viewings for the kids who died on Tuesday, so most of the team wasnt at practice.
Those who were did:
Tempo:
2 x(8x100)
50m walk between reps, 150 between sets
Full body weights
Mon April 14
Temp: 52 with wind
Tempo
8 x 200 (100 down, 100 back), 90 sec rest.
Guys in relays did a few exchanges. Only a few changes were made from last week’s meets.
Long jump and high jump were also practiced.
Weather looks to be in the 50s, but windy. Hopefully wind is favorable. Will report back tomorrow.
The program I have been following is similar to to the SPP1 charts with some volume changes. I have thought about moving into a small Spp2 type progression as we have just come off a low volume week.
I am looking for feedback on this plan based on experience of others.
With the important regional meet on May 16, I am thinking about moving distances from 60 meters up to 100 over the next few weeks going into the taper (note: in my experience, a 7 day day taper works well with HS aged kids and will use it this year).
Current speed volumes were between 400-500 m and SE volumes were about 400m,
Weekly Speed/SE volume breakdown is as follows:
Week of
3/10: ~1600 (cut volume due to feedback from kids)
3/17: ~1200
3/24: ~1000
3/31: ~ 1100
4/7: ~ 700 (rest week)
Tuesdays are meet days, and the 100 and 200 guys would run between 200-300 m of total distance in the meet.
Thursday would be Speed day, and Saturday SE , as we have Saturday meets coming up (will take place as SE day).
Speed progression (Thursdays) would be something like this:
4/17
2x30 high
2x30 blocks
3x70 (60+m)
total volume: 330
4/24
2x20 high
3x20 blocks
60
70
80 (70+m)
Total volume: 310
5/1
2x20 high
3x20 blocks
80
100 (80+m)
Total Volume: 280
5/8
2 x 20 high
2 x 20 blocks
2x 100 (90+m)
Total volume: 280
Week of 5/12 (taper week)
There is a meet on Tuesday, with regionals on Friday. The meet doesn’t mean much, and if my top guys do as well in the coming weeks as I think, I would not run them in the meet, and have Monday as a SE day, Wed as Speed, and then Fri meet.
Wed would be something like
2x20
2x20blocks
1x60
140 volume
im curious how can ur athletes acc up to 90m even world class runners cant do that. i would probably do 80’s for about two weeks before moving the distance out.
2 wk:
day 1:
2x30
2x3x80
day 4:
3x30
3x70
or
3x30
4x60
Good point about maintenance…this SPP2 stuff is new to me 
Why keep at 80s for two weeks?
the 80’s are like a bridge from the indoor 60’s to outdoor.
after two weeks of 80’s you then could move out to 100-120 range. also remember the 80s are done spilt run style with walk back recovery.
Tues April 15
Meet
Temp: began at 62F and ended at 52F, wind about 15-20 mph (headwind for the 100m)
The school is near the lake so the wind was pretty awful. Last week was nothing compared to today.
My fastest 100m guy ran a 11.3 last week into a wind, today he ran 11.9 into a hurricane.
My 400 m guy ran a 41 for 300 and then hit the hurricane and came in at low 59. Another 400m guy ran the same time as last week.
I had a few kids PB in the 300m hurdles, even with the wind in their face the last 150m.
My long jumper (the 100m guy), jumped 19’0". We worked on landing Monday and he got near all the board and landed just as we practiced. This was done with a cross wind. He was very excited and gave him a huge boost of confidence.
Overall I was pleased again. I am concerned with my 400m guys who seem to hit the wall hard, but it’s hard to judge how much wind played a role vs strength to finish the race.
Tomorrow and Friday is tempo, and then Thursday and Sat will be Speed and SE days.
Any other comments about the training changes suggested a few posts ago?
Wed April 16
Temp: 70, slight wind
Big Circuit Tempo
Upper body weights
Thur April 17
Temp: 75, slight wind
4x30 blocks
2x(2x60), walk back recovery.
After debating how I could/should progress training, I decided this week to stick with full 60s. I was planning on doing 3x(2x60) and moving it to 2x(3x60) next week, but today my group (6 kids) all said they felt awful after the 4th, so I cut it.
We did weights after.
Everyone hits the wall in the 400m, you can’t stop it and if you arn’t coaching them all year it is very hard to prepare for it. Racing is perhaps the best preparation of all for those who arn’t used to it! I remember taking it up again after many years out and the first time i ran it running 56. 2 races later with almost no specific training I was at 53 then 52 after 8-10 weeks of racing. I probably couldn’t have gone faster than the 52 because my speed just wasn’;t there anymore - being old and out of shape!
Fri April 18
Temp: 77
Tempo
100++200++300
50 push ups/100 crunches
100++200++300
25 push ups/50 crunches
100++200++300
Several guys complained of groin soreness/tightness today. Must have been from the 60s yesterday.
Was going to have speed session tomorrow, but gave them weekend off instead.
We have dual meet on Tuesday and Fri is a relay invitation meet.
why soo much tempo volume?
It’s 1800 meters. I reduced it from over 2000 to between 15 and 1800.
I don’t see the volume being an issue at this point, as SE runs are getting faster.