I felt this the other day. It really is a cool feeling. Coach tells me that my arms do not contribute anything so I have been making sure that that’s not the case… I ran 11.75 (-0.6) the past weekend. The speed will come
[video]https://youtu.be/0mLwWSFe5Gc[/video]
Here is a video of my 14.62 the past weekend. Smashed hurdles but still ran a pb! 1st race out of many to become calloused and to run real fast times.
Congrats on your BC team spot!
Thanks Rainy! Onwards and upwards from here!
Also, winner in standard at selection meet for Westerns is looking good for a spot on TBC too.
Video please.
Congrats again on Jccc110m for running another PB and making the Pan Am Jr. Team.
Great work . Would love to see any footage posted.
I was at practice during the finals so I didn’t see it. If not for that pesky +2.1m/s…
Thank you my friends here on CF forums… Sucks that I didn’t get the win but learned a lot and realized how much potential for growth I still have.
Here are the recordings of my heat and finals -
Fantastic for you Jccc110mh and fantastic for us to watch you since March 2013.
Remember, nothing special and nothing more to gain right now ( we don’t need to be greedy ;), but if you do it will be a bonus and it will be great.
take your time, enjoy what is happening and keep doing the things you know for sure.
On behalf of everyone here we wish you lots of fun in your pursuit. Go get em.
For those who don’t know, JC has the privilege of wearing the Canada singlet this weekend in the 110m Hurdles at Pan Am Juniors! He races tomorrow morning at 9:40am PST. Live stream info at http://athletics.ca/2015-panamerican-junior-championships/#sthash.iNgeq8GI.dpbs
I’ll be watching and cheering for you JC (also, see in you in a week for Westerns!).
N
Delta Timing Group - Contractor License 8/2/2015 - 21:22 PM
2015 Panamerican Junior Track & Field Championships - 7/31/2015 to 8/2/2
Foote Field, Edmonton, AB
Preliminaries
1 Roger Valentin Iribarne 96 Cuba 13.54Q -0.2 2
2 Seanie Selvin 96 Jamaica 13.71Q 0.6 1
3 Misana Viltz 96 United States 13.55Q -0.2 2
4 Marquis Morris 96 United States 13.76Q 0.6 1
5 Ricardo Torres 96 Puerto Rico 13.83Q 0.6 1
6 Xavier Coakley 96 Bahamas 13.86Q -0.2 2
7 Roje Jackson-Chin 96 Jamaica 13.87q -0.2 2
8 Aaron Lewis 96 Trinidad & Tobago 13.92q 0.6 1
9 DELMONACO DIEGO 97 Chile 13.97 0.6 1
10 Jackson Cheung 96 Canada 14.15 -0.2 2
11 Matthew Coolen 96 Canada 14.21 0.6 1
12 Gaston Sayago 96 Argentina Republic 14.30 -0.2 2
13 Fanor Andres Escobar Sin 97 Colombia 14.64 -0.2 2
14 MAURICIO GARRIDO 96 Peru 14.69 -0.2 2
15 RODRIGO SILVA 97 Peru 14.85 0.6 1
– Joshuan Javier Berrios M 97 Colombia FS 0.6 1
I will let JCC110mh speak for himself if and when he wishes but his season has been hugely successful and he topped it off with nearly missing the finals with a close to all time PB of 14:15 in horrible conditions , a huge delay with rain and it’s all been uphill for his young hurdler.
Delta Timing Group - Contractor License 8/2/2015 - 21:22 PM
2015 Panamerican Junior Track & Field Championships - 7/31/2015 to 8/
Foote Field, Edmonton, AB
Finals
1 Misana Viltz 96 United States 13.30 1.2
2 Roger Valentin Iribarne 96 Cuba 13.32 1.2
3 Ricardo Torres 96 Puerto Rico 13.49 1.2
4 Roje Jackson-Chin 96 Jamaica 13.51 1.2
5 Aaron Lewis 96 Trinidad & Tobago 13.69 1.2
6 Marquis Morris 96 United States 13.70 1.2
7 Seanie Selvin 96 Jamaica 14.28 1.2
– Xavier Coakley 96 Bahamas DNF 1.2
Ty Angie and Rainy for updating the thread with my results 
Gonna write a little tidbit about how my 2015 season played out.
There are sometimes when I wonder how this thread got so big. There are very few resources on the technique of hurdling on the internet and as I have learned even in the real world. I was just a 17 year old kid who finally stole some really really heavy scissor hurdles from his high school to practice at a park which fortunately had a surface you could wear spikes on. I did some one step stuff over hurdles moved them out and did some more technique oriented stuff. Then I went on to practicing runs over 36" with regular race spacing. And at that point I, who had recordings of the rep, looked to find a resource online to see how I could improve upon my technique. I found CF forums. When I read back to even just the first page… oh my what a learning experience! At that point I had no idea how to do a correct warm up. It’s serendipitous looking back now because all the warm up procedures Ange recommended is exactly what I do now. It’s clarifying knowing that what I consider a perfect warm up was already available to me so early on in my career. But as all things, we see what we want to see and at that point I was interested in how to negotiate a barrier better than practicing the large activity which preceded all work and decided whether your session was successful or unsuccessful. So again as I have repeatedly said many times before and many more times to come - thank you to all those who contributed. I’ve reread, taken notes in my book, and have met many individuals who commented and provided their help in real life. If a young hurdler who’s looking for technical advice inquires me for resources, I will with haste direct them here. The contributors here have in their own word provided immense help to me and any others who maintain an open eye will not gain any less.
2015 -
This indoor season I ran 8.16 as a final PB for my college debut in the 60mh. After that race my teammate said this “You just ran an 8.16 but you run a 7.6 in the 60… that doesn’t make any sense”. It was an intriguing comment. I then later reckoned that my speed disposition was actually closer to 7.2 and high 7.1. My coach and teammate in a session prepping for outdoors said that I was actually closer to 7.3. This was a time I had run in high school when my training was fallacious. To juxtapose, my indoor training was phenomenal. I felt what I thought was the sprint position and I felt much faster. Coach ESTI mentioned that he found the typical conversion between indoor and outdoor was 6s for high school hurdlers. 8.16+6 = 14.16. I had a 14.16 in me easily, as I was still a junior and the decrease in height would mean I was capable of sub-14.
Outdoor season I went back home and trained with a very successful prep coach. She has many great national level athletes in the long sprints. My uni. coach said that if I could run under 23 for the 200 I would be unstoppable… that gives an insight on how desperately I need speed and how she could have helped me. I ran 23.7 my first 200.
With her I went back to the basics. We did the WorldsAthleticsCentre staple frequently. Dribbles of ankles, shins, heights. I then later learned that my sprint form was cancerous. I don’t run with my arms. I didn’t see it or felt the want of speed of not using my arms until she cued elbows forward and elbows back. Then I started to feel much more powerful in my stride. The biggest change I have made in the outdoor season was to try to use my arms. Before, she noted them as ‘swinging’, it looked like I was juggling. Another thing that was much more easily changed was my ground contact. I always understood impulse and thought that I would run fast if I applied big amounts of force onto the ground. That was not true. It’s optimal versus maximal. That’s when I realized why I felt so good doing strides (90% >) and hurdling and felt so fast. I ran differently over the hurdles than I did running to 30m. I had excessive knee flexion too late into accel phase and my ankles were not cocked and you could hear A LOT. After I learned and realized this, I simply tried not too push for too long. It was the easiest change and made the biggest different.
Progress is slow on the track. These are the majority of the things i learned this season. I have learned to be patient and to remain coachable teachable and humble. Learning to run fast is really an art and I’m loving this challenge. My goals next year are to run really fast and to grasp the feeling of running very fast. It’s addicting. I thank this forum for giving us a resource to learn that feeling of running very fast.
This is my current fitness level - a big step up from when I first started this.
Jccc110mh,
I don’t know about the rest of you but this is a cool story.
I remember moderating in Jccc. I had to correspond with him a bit at first as he was new and I was still getting used to running the back end of the site.
Last winter I had the chance to meet Jccc. It was a pleasure putting the face and person to the posts here.
Coincidently, Jccc is the same age of another athlete I have given advice to since he was in grade school. I’ve tried connecting the two hurdlers who run 110h and 400 mh. Both won a spot at the Pan Am Jr’s in Edmonton. Both have been running very well and making the most of their talents.
One of the things that has impressed me about Jccc has been his willingness to take his running career into his own hands. While the 400 mh has the full support of his family it’s not clear if this is the case with Jccc. I assume he does for the most part.
I have mentioned in previous posts that the quicker any person treats their atheltic pursuits as a business to some extent the better things will go for them. While everyone needs support it’s really going to be up to you to trouble shoot where you get the coaching, by whom and under what circumstances.
Every coach is not bad. Every coach is not awesome. Every coach is not going to be in line with what we all talk about and or promote here.
I have found and see that there is a large gap between what works for some and what might be working for others. I have found the gap for longevity and prosperity and longer terms wellness in general not large at all. Is this point clear? You can get success. But how are you going to get success, at what cost and will that success lead to more success and what does all that success mean? Now and later.
Jccc is finding his way in part from this site and in part from his own experiences that lead him to seek more answers.
Thank you for coming here Jccc and thank you more for taking the time to share what has gone on. Track in Canada is a different beast today than it was a decade or two ago. To succeed the way you are is not an easy task. Great work.
So what are you up to now for fall training?
Absolutely this. I remember meeting JC in 2013 after some correspondence on here and in this thread, then again in this past 2015 summer as a team coach. The development of drive and confidence are impressive. Beyond me helping him with a few starts - where my “help” was to clap my hands - he was totally independent. I think I made two unsolicited comments… “you’re a bit too close to hurdle 1”, and, “that was better”, but he didn’t need my input and knew what he was doing.
I hope indoor and 2016 see you continue to improve!
Current set up is 3 kinda HI days on MWF. And in between is active recovery or passive.
Monday is usually a day where we focus on acceleration mechanics. Prowler push focusing on ‘pistoning’. Hills, medball throws with counter movement. Learning to flex the hip more than knee in initial accel is the focus. Weight room is the typical but with volume.
Tuesday would be technical strides (70yds) then bodyweight circuit and usually followed by CF medball series.
Wednesday is a classic Vince Anderson low intensity max v mechanics kinda day. Funny runs, stick over head dribble, wicket runs. Focus of this day is to sprint ‘vertically’, applying force DOWNWARDS. Weight room is power work - low weight at high bar speeds - less volume.
Thursday is usually off but planned for regeneration work (ie. massage).
Friday is a dynamic circuit with sleds, no countermovement hurdle hops, and skips for distance. Weight room work is focused on max strength with heavy loads and less volume.
Saturday is usually some ext. tempo stuff with pretty long rests in between (2’).
Hope this helps. Would recommend getting GPP at the store here - immense help if you are planning your own training.