Mon Mar 23
Temp: Low 40s
Wind: mild
Girls: introduce blocks, 4x30m
SE: 1 x 150 at 95%. 100% runs are bothering too many of the kids. I have no idea what they are going to do when we run in our first meet next thursday!
All Boys: Big circuit tempo. Completed it! 
Tue March 23
Temp: 42, cold
Wind: strong
Girls did tempo work: 2x10x110
100/200 Boys did blocks 4x10
3x30m standing
1x150 at 95 % with wind at back.
400 boys did
4x30 standing
2x300, 10 m rest
Their times were not very good. I even had them run with the wind at their back. The cold weather, and the fact they like to run in shorts and t-shirts, isn’t helping their case. They ran their 300s in 47-50 seconds, they should have gotten in the low 40s. Not sure what is going on.
Thursday March 26
Temp: 50F very nice temp today
Wind, slight
Today was time trial day.
All groups:
W/U
4x20 push up starts
2x20 standing starts
2x20 3 point starts
3x60 (20+m)
Time trial
60m
Rest 8-10 minutes
150m
Rest 10 minutes
300m
I was surprised at the 300 times of my guys. Many were surprises. Not sure what to make of them at this point. I will post results when I get more time to play with file.
Fri March 27
Temp: 58 and warm!
All groups:
Big circuit tempo
Abs: 20/10 x 3 each exercise from GPP video.
We have first meet next Thursday.
Monday March 30
Temp: 50
Wind: slight
100/200 group:
4x20 standing
2x3xEFE
2x60
400 group:
4x30
1x60
2x250
strength end: 3x30m
Tues Mar 31
Temp: Low 40s
Wind: mild
Blocks
4x10m
We only have had one day of block work so my guys needed another practice day.
400 group:
5x200 (2 min rest) with the wind at backs.
100/200 group (non-relay): 12x100m tempo
Relay group: baton work, 30 m run up, 3-4 exchanges.
Tomorrow we are off, Thursday is scrimmage meet. Friday is tempo day.
Thursday April 2 (first meet)
Temp: 60
Wind: headwind for the 100m, flag was fairly stiff most times
Overall I was pleased with my kids results. It was tough to gauge with wind conditions. Two runners from last years squad looked impressive. One PBd in the 400. His time trial 300 last week was in 41. He got to 300 today in 37 and finished with a sub 54. His 5x200 workouts were in 26/28, so right on pace. Next Tuesday will run him in 200 only.
My 300mH did great, easily running 41, nearly matching last years PB. He won the race by 60 meters. He also PBd in the 110H.
Other than these two, the entire team is first year guys with me. I will be posting times each meet into a document and posting them. Hopefully we get good weather (aka warm) most meets.
Fri April 3
Temp: 40 and cold
Wind: A LOT!
Tempo: 2x8x100
Everyone was stiff and sore from their meet. The runs were done easy due to wind and having next two days off. Monday will be tempo with another meet on Tuesday as their SE for the week. They will be off April 10-19. I will be at practice but most will be gone.
Mon April 6
Temp: 30 and 3 inches of snow!
Practice was cancelled. I couldn’t drive to the school in time with bad roads.
Tuesday April 7: Scheduled meet was cancelled. Practice indoors
Temp: 30 and light snow
Medball throws x 10
1 jump x 10
Box jump into pit x 10
Weights
Wed April 8
Temp: high 40s
2 x 10 x 100 tempo
Abs
Thur April 9
Temp: 60
Wind: slight
100/200 group
4x30 standing
4x30 blocks
1 x EFE
2 x 60
300h/400 group
4x30 high
4x30 blocks (110 x 2 hurdles)
2x60 (300 x 1 hurdle)
2 x 250 R: 15
Overall great workout for all. Considering their last hard day was 7 days ago, everyone felt good and wanted to do more. I stopped them. By forced submission I see the value in doing hard work every 10 days (maybe 7 for lesser levels).
Fri April 10: Kids on own, instructed to do tempos. One of my older kids did them.
Monday April 13
Temp: 47 and cold! Wind: cross the field
Kids are on spring break this week. Only 6 kids showed yesterday. 2 were from my 300/400 groups:
4x10
4x20 blocks
3x30 blocks
2x500 R: 20 min
Not sure what a good time is for this distance. My top guy ran 1:20 on the first and 1:24 on the second. The first was run hard at the start, while the second was run easier from start to finish. He hit 400m in about 60 second on both runs. I think he can run below 53 right now. Anyone with experience using 500s?
100/200 group did:
2x30
4x40 blocks
2x150 R: 8
Stre End 4x30
Tuesday April 14
Temp: 42 and cold and rainy!!! :mad:
Tempos:
(100+200+300++)x3
Wednesday is tempo on their own
2x10x100
Thursday is suppsoed to be 60s and warm. Will be next speed day.
Thursday April 16
Temp: 65 and sunny!
Wind: slight
Only had 3 sprinters today.
One was a 400 runner:
4x30 standing
2x30 blocks
1 x 250 (34.1)
Rest: 15
1 x 200 (27.0)
4x30 strength end
2 others were 100/200 types.
We started the session focusing on some technical work. One corrected quickly and I was quite proud of my coaching!
4 x 30 standing
2x30 blocks
2 x( 3x30+20m finish drills)
1 x 60m
One guy PB’d in 60 by 0.4 seconds from 2 weeks ago (8.4 to 8.0). He held form great throughout and it showed on the watch, plus the little bit of tailwind we had. He had a best 20m split of 2.09 for the 20m finish.
Tomorrow is supposed to be 70s and sunny!! Will be tough tempo day.
Fri April 17
Temp: 72!!! 
Wind: Slight
3 guys again showed.
400m guy did
5x200 race modeling in 30 on reps 1, 3, 5, and 32 on reps 2 and 4. Reps 1-4 were easy, and rep 5 was very bad so workout stopped.
100.200m guys did
8x200 tempo on track with 200m walk
Time: 32 sec. we usually do 200s on turf (100 down and 100 back) in 38 (16+16+turn time). Take away turn and add in track and I thought 32 was good, maybe a little fast.
Abs for all.
Early next week looks to be rain, then meet on Wed and Friday.
Mon April 20
Temp: 50 and pouring rain!
Speed day outside was out of question. We did Basement style tempo on the wrestling mats. Was about 20 minutes worth with some abs and push ups.
Tomorrow is rain again, but will be outside to work on baton passes and field events.
Tues April 21
Temp: 50 and pouring rain again
Have meet tomorrow. Supposed to be 40-50F, rain and snow mix!!
Today the relay teams did handoffs, everyone else did tempo 2x8x100.
Since no one was here last week, we could nailed down handoffs, but gotta start, turned out no one who didnt show up, ran at all in 10 days! So after indoor tempo and handoffs, they have meet again! Argh. Pain in the butt.
Hoping meet is cancelled. Friday is meet, supposed to be 80 and nice!!!
Wed April 22
Temp: 50, strong wind (tail wind)
intermittent rain early in meet
Overall i was pleased with the meet. The returning kids did well. The rest of the team doens’t have much ability. There looks to be some improvement over the past 3 weeks, but for 10 days, these kids did nothing over spring break! Should be interesting next few weeks.
Thursday April 23
Did batons for relay teams. We have a relay only meet tomorrow nite. Looking to get top performance out of all 3 relays.
Friday: Meet
Predicted temp: 80!!!
Thur April 23
Worked on batons for meet on Fri
Fri April 24
Temp: 80!, strong cross wind
What a nightmare this meet was! :mad:
In the long jump, one of my guys jumped and sprained his knee on the landing. he was scheduled to run a 400 leg in a medley.
I had to scramble to find someone else. Our first leg ran a 66! This is a male 800 runner!!!
This lead to an argument with the distance coach who has the 1600 and 3200 runners doing upwards of 50-60 miles a week, leaving the impression they are training for XC season.
After being behind 100+m in the first leg, the kids were totally embarassed. I should have scratched the relay altogether.
In the 4x200, 2 runners were hesitant on the takeoffs and lead to slow exchanges, but the time was improved.
4x100 was ok, we had 2 bad exchanges, one was a slow take off, and one was a missed exchange leading to the runner slowing down to get the baton.
In the 4x400, I feel I have 3 runners who can run good enough to place high in some bigger meets later. I’m looking for a 4th, but the kids seem to take off when they find out they are running the 400, leaving us to use whoever else is near. Quite a shambles.
My two 400m runners did well in this race. Both ran 200’s prior, as this was considered a “split run.”
We have 3 meets this week. On Thursday, we face a team strong in sprints. I don’t even think my guys will get top 3 in either 100 or 200.
Goodluck being a high school coach, soo much drama. 
Mon April 27
Temp: 87!!!
Tempo 10x100
Batons for relay members
Tuesday: Meet
Temp: 50
very windy (tailwind for 100m).
With the temp and wind, hard to gauge how kids did. I just don’t have much talent. My fastest 100m guy ran a 11.5 with a huge tail wind!!
My 400m guys had a hard time with the wind in their face on the back straight. Hopefully weather will be nice the rest of the week.
The meet Tuesday was cold (50 degrees) and very windy. Results were so-so. I had a nice surprise in the 200 with a guy who I thought was more a 100m type ran well in the 200.
Wednesday was voluntary workouts as I couldn’t make practice (scheduled as 10x100 tempo)
Thursday was a scheduled meet, but was cancelled due to pouring rain (over 2 inches in 4 hours!). We will run (hopefully) next Thursday. This is second time this meet has been cancelled!
Friday was baton work for relay meet on Saturday
Saturday (low 60s, very windy)
Overall, the guys who ran this meet did well. Our times were as expected. Handoffs are getting better. In a special relay medley of 100, 200, 300, 600, I expected our team to do well. We took 4th place (great result for us) but was DQ’d for one kid wearing a rope bracelet!!! :mad: The 300m kid, I think has great potential to run a solid 400 in the next week. He has been doing hurdles and is fairly strong in the 300h, running 42s, but he’ll need a 41 to go anywhere this season. His 300m on saturday was a 38, 3 second faster than his time trial in late march! I think he can run a 52 in the open with good conditions. Hoping to run him in that on Tuesday.
My 400m guys ran well. One ran 2 solid 200m splits of 23.x in two separate relays. The other ran a 600 in 1:35. He ran his 500m in 1:35 on a 50 degree day about 3 weeks ago. Was quite pleased with that. He ran his first 400 in 60-61. I think his 30 second final 200 showed some strength for his ability (PR of 57.x).
We have 3 meets this week (T, Th, Sa), then meet on Tue May 12, and regionals on May 15. I will be giving these guys the 12th off and do a taper workout instead. Two of these guys have a shot to do well in their events. The 57.x guy, is a senior and I want him to run an open in 55.x.