Workouts: 3/31, 4/1, 4/2

3/31 At MU. Warmed up and did a 2-set strength series in KC and then went to MU for 400H training with Jana, Annika, Kasey, Nathalie, Holly, Joe, Logan and Brian. Mike and Nate were missing. Started with an up/back progression (15-25-35 yards). 3x5H at race pace with 8 min recovery. Everyone was on target or a bit fast on the first rep. Logan and Brian were on target for rep 2 and the rest were mostly within a half second or so. Rep 3, a few were a second or more slower than target -- likely from having run the first rep too fast. Ended with 3x3H on turn with a walk across recovery. Stretched. Tough workout totaling nearly 1,000 meters of hurdling -- more than half at race speed.

4/1 At KC. Kasey, Madeline, Mollie and Alex jumped early. Joe, Brad and Jerome jumped late. Did some high-box backovers, 4-step scissors, layout and ramp jumps. Full approach RTs and jumps.

4/2 At KC. First group was Joe, Nathalie, Mollie and Brad. Holly and Nate came in around 5, and then Jana and Annika around 6. After loosening up, we did a Cheetah set, some strides, pickups and accels, some hurdle drills and then 4x2H and 2x4H (some down and in, some at regular height). Joe worked on trail leg, Nathalie on bent arms, Mollie on speed of attack and Brad worked on trail leg and takeoff point, making some good improvements on taking off further away and finishing the trail leg higher. Nate worked on "elbows and knees" and made some major improvements in his technique as a result. His workout was 400H style, working 19-step relative space for 10 reps. Holly did the same workout as the others but did a few extra reps to work on keeping the trail leg tight, improving knee drive into hurdle and staying off heels. Annika had some good reps and is getting more consistent alignment, especially on the preferred leg. Oppo could use more work to avoid arms going outward rather than forward and backward. Jana still suffers from a sore leg but made some progress on lead leg cut down. 2x Greyhound dumbbell series ended the workout.