time will tell my friend, thats too much volume for young kids esp with the times they are running.
If they have adapted to it then it’s no big problem. 1800 would probably be my max for year 1 though.
Mon April 21
Temp: 77
Tempo: 10x100
Tomorrow is a meet, weather looks to be good.
In the 100 and 200 will be last years county champ. He an a 10.6 last week (although I think it was wind aided). Based on training, I thikn my best 100m guy is a 11.0 right now, maybe 10.9 with a tail wind.
We have weekend invitational meets coming up that are all relays. So tomorrow, every guy will run open sprints, almost as a time trial, to rank the kids for the events. This will place them in relays for the next 3 weeks (vs changing relays each week).
Wow, just noticed a major rep power boost!!! Thanks to you all
Tue April 22
Temp: 78
Wind: slight, favoring the 100m straight, all times would be wind legal
Overall I was happy with the group today, and the weather too!
My 100 m guy (TJ) has been having hip.groin issues the past 10 days or so. He ran 11.1, the county champ ran 10.9. My next best 100m (DJ) set a PR of 11.3 today. His training times have matched about that, he was very excited.
In the long jump, TJ jumped 20’7" a PR for him. He also jumped a 19’7.
In the 200, DJ beat TJ (23.9 both), but both got smoked to the county champ, who went 22.8.
My 400 guy set a PR with a 56.7. It’s still puzzling to me why he can hit 300 in 41 but can’t finish stronger. 
He then came back in the 4x400 and ran a 59.
In the JV heats, several kids ran well and set PRs. I think they are starting to believe my “crazy methods” as they have said since “we don’t run anything over 60m except for tempo”
With the heavy tempo we have been doing, and with the planned cutback over the next few weeks, as well as the sprint work, I do forsee faster times if the weather permits.
I am working on getting some video clips to post of the meet tonight.
100 m & LJ
http://www.onetruemedia.com/shared?p=5a02c566e80c4ab450373a&skin_id=601&utm_source=otm&utm_medium=text_url
We are black uni’s, sorry the video footage is very blurry, but is crystal clear on my computer. No idea why, but all my videos are like this, any tech help?
I use either Dartfish or ScreenBlast Movie Studio to import the video.
Wed April 23
Tempo: 8 x 200 rest: 10 push ups, 30 crunches + 30 seconds=90second rest.
Total body weights
Tomorrow is tempo, Friday is an invitation relay meet. Most guys are running only 2 events.
Starting next week, we have Saturday meets, so weekly schedule will look like this:
Monday: tempo
Tues: Meet
Wed: Off
Thur: Speed
Fri: Tempo
Sat: Meet
Sun: Off
Tempo volume has begun to drop as well. Regionals are May 16.
Hey Bro…good to see things are going well with you man! Keep up the good work and we’ll speak soon.
Update:
Friday was a invitational meet. However, I was unable to attend with work conflicts.
The kids said they felt good over all. It was all relays, no open events.
Monday April 28
Temp: 42, drizzle
Tempo: 10x100
Upper weights
I ran the tempos with the kids today. I could tell from the group they wanted to go a bit faster, but with me on pace, they were able to hold back. Tomorrow is a meet and it looks to be cold and rainy.
One of my sprinters did well Fri in a 200 (coming off thigh pull back in March). He ran an easy 23.1. My other 100 m guys ran real well Fri as well. There are meets coming up with prelims so I will get a good count on how they will fare.
Their competition is quite fast and will take a fast time to move along this year in both the 100 and 200. I figure my guys can move on to finals but won’t win, but should place middle of pack.
My 400 guys are hanging in there. Overall, they have improved their 200 times, and get to 300m in 40-42 seconds, but die in the last 100, running around 57-58. I’m hoping as tempo volume comes down their times will to. They have ran about 4-5 400m this season so far, as they are counted as SE runs in their overall plan.
Will report back with results tomorrow. Probably no video since it’s a home meet and I will probably have to help out with something
That speed session sandwiched between the meets will probably need to be at 95% intensity. Sounds like you are doing well!
Tuesday April 29
Temp: 42, some wind (tail wind for 100m)
Today was disaster. The weather’s dropped 30 degrees, the kids forgot to bring their extra warm-ups, they were not into it mentally. All they wanted was to go home.
In the 100, TJ stumbled around 20m, and finished in 11.1, upping his season best from last week. He then jumped awful and ended up at 19’5 (again, on a bad day).
A 300H did well, setting another season best and PB with no challenge from the other team. He ran crappy over the hurdles and got by by his strength and fitness. He has a lot of promise in the coming weeks.
No other performances are even worth noting. My 400 guys are just consistent with their times, no changes in either the open or the relay.
This weekend is the first meet with prelims and finals for the 100, so TJ will get a good idea of how he will fair. Unfortunately for him, I am attending my Master’s degree graduation ceremony and won’t be there. The other events are goofy relays and medleys.
The following weekend will be a meet with prelims, semi’s and finals in the 100, 110H, and I think the 200, which is great as it’s a good prep for the regionals a week later.
Tomorrow they are off, and then we have speed session planned for Thursday. Weather looks to be in 40s still, so not sure what I’ll have them do. They have done so much SE work past few weeks, I’m still debating on what type of “Speed” session they can handle.
Thursday May 1
Temp: low 60s, slight wind
Blocks 4 x 30
3 x 80 (60+20 finish).
The first 60 was more of a build up (or easy 60) with a 20m finish.
The 400 meter guys
4x30 blocks
2 x 150 fast (both were done in mid 18 to low 19) rest: 4 minutes between reps
Rest: 8 minutes
150 easy (ran easy in 21 seconds)
Tomorrow will be tempo, a few baton exchanges, and then done.
Saturday is an invitational meet.
Depending on weather, I expect my 100m, TJ, to run 11.0 or faster. This weekend it’s 2 rounds (prelims and finals) His 80m times today with a slight wind were around 9.1 HT. DJ was finishing around 9.3 today in his. I’m not sure on the rest of the guys.
Next week we have tempo Monday, Meet Tuesday (dual meet), Wed is off, Thursday will be speed (2x80 60+20) fri tempo, saturday is bigger invitational meet, with the 100m going 3 rounds (pre, semi, final).
This meet will serve as the stimulus for the taper going into regionals the following Friday (May 16 I think it is). <A two 2 goes on to state finals.>, league finals on Tuesday (May 20?), and then counties on Friday (May 23).
Fri: Temp: 60, showers off and on
I gave the majority of the guys the day off.
About 6 needed a little extra work on exchanges, so each guy maybe did 2-3 30s with batons.
Meet tomorrow. Will post results when I get them.
I can’t believe season is almost over! Next week is last week before taper, yikes!!!
For the audience reading…in 7 days, there are 3 big meets, out of the 3, the first (regionals) would be most important, and the last (counties) second most IMO. The middle meet is the league meet. After the taper for regionals, what would be recommended for maintenence during that week? Essentially every other day will be meets during that span (Fri, Tue, Fri).
Any suggestions?
Monday May 5
Temp: 76, no wind 
Tempo: 8 x 100
This past weekend’s meet seemed to go well. There was a little tail wind but it was about 50 and rain. All the kids seemed excited about their performance. As I mentioned, I was at my Master’s graduation. This weekend is a huge meet, with many schools from the region. I will get a good view as to what the competition looks like.
Tomorrow is a dual meet. The weather looks to be iffy (70s and rain, with 12 mph head wind!):eek:
Do anything you can to recover. Light tempo or bike might work well as will any kind of hydrotherapy. This may also be the time to employ ice baths as if people are expected to compete in all 3 meets then that is pretty hard to do!
Tues May 6
Temp: 70, fairly strong 100m head wind
Overall I was again pleased. There are a few concerns I have.
Both of my 100m guys seem worn down. With the head wind today, they were 11.4 and 11.6. Some of my younger guys are really coming on quickly. They didn’t run as much over the past few weeks, and I’m wondering if that is why the 100m guys feel like crap.
My 400 m guys are slowly taking off time. Today they ran just the open 400. Both set PBs but felt like crap. Looking back, I think the non-meet “Speed” workouts should have been in the 60m range, instead of the 150-300 range. I’m planning on backing off and sticking to a few 60s this week and next, figuring all their longer work will catch up before next Tuesday.
The 4x100m relay is getting better. They ran a 45.2 (season best) but had two goofed up exchanges. In this area, a low 44 will do fairly well. I think if they had perfect exchanges, low 44 is easily possible.
Long jump was usual. TJ jumped 19’1 and my other guy 18’0. They have been consistent at these distances for the past few weeks.
100m Slow mo video (black uni’s)
http://youtube.com/watch?v=AZIGs6iTXPc
TJ (in middle) has very long arms and has a hard time getting his arms to come forward. I think his elbow barely comes in front of his body maybe a few times. He also jerks at the start (shoulda been DQd) and got stuck with an awful start.
Thursday May 8
Temp: low 60s (warm), slight wind
This week I am seeing that I have possible ran my “horses” too much. The JV kids have seen great improvements over the past few weeks, and I’m guessing its from the LACK of racing they have done, whereas the faster guys have run a lot of meet sprints.
Today we did 4x30 blocks, and then 1-2x60. The ones who ran alot over the past few weeks did 1x60 at about 95%, while the rest did 2x60 at near max.
Weights: mostly upper, bench, and 3x2 deadlift. Most dead lift no where near a 2 rep zone, but it’s some work that can be considered maintenance.
Saturday is fairly large meet, but the guys are so down I am backing off on what they are running and then giving them Tuesday’s meet off to prepare for the regional Friday (5/16).
Fri May 9
Temp: 60, sunny, no wind
What a day! Today was an organized Senior skip day, so the seniors decided not to come to school.
We talked to the kids about this yesterday and 3 seniors decided to miss, allowing them to not run in the meet tomorrow :eek:
They messed up the 4x100 relay team which was in a position to run against fast competition and improve on their time. Instead, I’m putting a group of freshman and sophomores to give them an extra session for their freshman sophomore meet in 2 weeks.
I was just pissed at the kids being so stupid to miss.
Todays workout was tempo, 8x100
To make things even more eventful today, one girl who usually watches practices has bugged me for weeks asking when she could run with us. Yesterday I saw her and told her to run today (tempo day, being something she could jog). Well, she ran up the sideline on the soccer field and had her head down. She ran into the bench on the field and got a puncture wound about 2 inches into her shin. You could see her muscles, fat, and all that good stuff. Oddly, there was no gush of blood.
To top things off, one of my football players was offered a scholarship by a fairly decent D-1 school today! That was exciting to everyone involved.
Will report the meet results this weekend. The main guys most likely won’t be running though.
Saturday May 10
Temp: low 60s, slight wind
Today was weekend invitational meet.
In the long jump, one of my guys did well, but on the landing of his last and best jump of the day and season, looks like he dislocated his patella. MRI is on Tuesday.
In the 100, my guy was given 2nd, but was more like 4th, in a time of 11.4 into a headwind (my guess about 0.2 second wind).
He’s been sluggish lately, and I know he’s been overworked. He will have a week of easy tempo, some block starts and rest going into the regional meet Friday.
In the 400, the kid felt like crap and still ran consistent with the rest of his times. He too will rest this week for Friday.
I had a few young guys start to hit PBs this year. Since they all have done the same program, it was the lack of meets these guys did which is allowing them to run well now, when they should be.
Definitely learned alot this year. I went away from the plan and should have just stayed here. As soon as I left, all kinds of things started happening in a bad way. :mad:
Your series of posts has been fascinating. I appreciate your effort in doing it and your candor and honesty about what was going well and what wasn’t. I think all of us who coach high schoolers can appreciate everything you have experienced this year. Thanks.