Platteville: Load of hurdle PRs

1/31 Platteville. Tough competition in this one. Hurdlers ran some hot times over the barriers. Joe was 2nd in 60H for men and Spencer had a big improvement in finals, running a PR and grabbing 5th place. Women performed well, too, with all three getting PRs over the 60m barriers, including Des who knocked about a half second off her PR and 3-stepped a segment for the first time. In HJ, Kasey had a season-best 4-9.5.

Joe: 8.66/8.57 (2nd)
Spencer: 9.34/9.15 (5th =#5 all time) 5-9.25 (7th)
Jess: 10.34 (#2 all time)
Des: 10.78 (#4 all time)
Kim: 10.82 (#5 all time)
Kasey: 4-9.25
Brad: 9.76 5-5.25

Other events: Joe 200 (22.90), Spencer LJ (18-7.25) SP (32-11.25), Brad LJ (18-6.5) SP (33-8)   PV(NM), Kim 60 (8.86), Jess 200r (28.8) 400r (30.4/33.9 64.3), Des 200r (29.1) 400r (31.3/37 68.3), Kasey 400r (33.3/37 70.3).

Complete results

HJ approach marks

out / mid / step 1 / start

Kasey: 9 / 25-6 / 46 / 50
Brad: 10 / 29-8 / 53 / 58
Spencer: 10 / 33 / 56 / 62
Alandra: 9 / 25-6 / 46 / 50

Week 13: 1/28, 1/27, 1/26, 1/25

1/28 KC. Joe, Brad, Des, Kim and Jess warmed up, took a few hurdle starts over 1-3 hurdles and then did exchanges if in relays for Platteville.

1/27 KC. Des, Jess and Kim were in first. Did jacks, walkovers and deadlifts before doing rest of warm up and then 1-steps over 4H, with later reps at increasing spacing (11 to 13). 2x 8.5m fly sprints. (Bests: Kim 1.06, Jess 1.08, Des 1.11. Starts with and without hurdle. (Bests with hurdle: Jess 2.22, Des 2.23, Kim 2.33. Differentials between the two were good about .10 or less. Finished with side-by-side starts over 2H and then 3 sets of 5 kb split squats, 3 L+R box hops, depletion push ups. Joe, Brad, Chris and Spencer were in next doing a workout similar to the women. Best 9.14m fly times were Joe .92, Spencer .99, Chris 1.01 and Brad 1.05. Best hurdle starts: Joe 2.14, Spencer 2.16, Brad 2.22, Chris 2.25. Joe had a differential around .10 and was most consistent. Spencer around .15, Brad .18 and Chris .22. Finished with side-by-side starts over 3H and then the same strength work as the women.

Comments: Des had a great night, 3-stepping 30s at -1. Kim, dealing with bronchitis, made some progress on starts. Jess was consistent in spite of some back issues. Des and Jess need to get hips up a little higher at set position. Kim a little lower. Joe had good consistency. Spencer was back after yesterday's illness and had some very good reps but also a couple spills. Brad was inconsistent and still dealing with a swinging lead leg and a trail leg that sometimes drops, sometimes extends and sometimes goes too high. Chris was back to upright position with a hanging lead leg and big float off the hurdle, which seemed to get more severe as the practice continued. Need to get back to a big split and separation between lead and trail legs.

1/26 KC. Circuit for hurdlers. Kasey, Alandra and Brad worked HJ. Spencer was ill. Kasey finished strong with a 4-7 jump late in session following a near miss at 4-8. Alandra took most of her jumps in 4-3 to 4-6 range in the up 2, down 1 format. Brad struggled early, but we soon determined that the takeoff point was too close, and he moved back a foot, making a 5-3 bar.

1/25 KC. Monday after meet options. Joe, Spencer and Brad did some technical over hurdles. About 10 reps of 3H at women's spacing and heights of 36 and then 39. Joe worked on lead arm action, Spencer on lead leg alignment, Brad on lead arm, and Spencer and Brad both did trail leg work. Brad also worked on staying forward, which was aided by decreasing the height of the trail leg pull through somewhat. Jess did basement ramps. Kasey did sprinter horseshoes and Kim did the no-impact circuit.

Parkside: Jess and Kasey get win, Spencer and Kim get PRs

1/23 Kenosha. Lots of good performances in this one. Raiders went 1-2-3 in women's hurdles. OK, not much competition, but we still ran well, and it was good to see a lot of red at the finish of that one. Jess won it, just off her season best. Kim had a big PR, becoming the fourth fastest 55 hurdler in MSOE history. Des completed the sweep. In men's hurdles, Joe ran season best and his second sub-8 performance of the season, narrowly missing the win. Spencer and Brad also made the final, with Spencer running a PR 8.63, ninth fastest on MSOE's all-time list. In high jump, Kasey got the win in a small field, topping 4-6 and getting some good jumps at 4-8. Spencer popped a PR 5-10.75, finishing 2nd, and Brad cleared 5-7, good for 4th.

Jess Bilskie 9.70/9.59 (1st)
Kasey Mylin 4-6 (1st 6 jumps)
Kim Schonder 10.17/9.64 (2nd #4 all time)
Joe Buichl 8.11/7.96 (2nd)
Des Echevarria 10.11/10.12 (3rd)
Spencer Kamke 8.75/8.63 (4th #9 all time) 5-10.75 (2nd)
Brad Lorr 8.95/8.99 (8th) 5-7 (4th)
Chris Kataura 9.08

Other events: Jess 200r (27.8) 200 (28.96), Des 200r (29.9) 200 (30.14), Joe 400r (52.5), Chris 400r (54.3), Kim 200 (29.14), Kasey 200 (30.84), Brad PV (10-11.75) SP (36-11.5) LJ (18-5.75), Spencer LJ (18-5.75) SP (33-10.75)

No official results yet

Women's hurdle sweep (more clips on YouTube)

Week 12: 1/22, 1/21, 1/20, 1/19, 1/18

1/22. KC. Warm up, some hurdle starts over 1-2 and relay exchanges. Stretching and rolling.

1/21 KC. Some did a recovery circuit, others were off.

1/20 KC. Women hurdlers were in early. Men late. Jacks, walkovers and deadlifts. More warm up then some 1/2 hurdle walkovers and 5-step hurdles at race height. 2x30 timed accels (Bests: Kim 4.58, Jess 4.73, Des 4.53, Brad 3.97, Joe 3.90, Chris 4.02. 5x3H timed splits (Bests: Kim 1.42, Jess 1.39, Des 1.46, Brad 1.35, Joe 1.23, Chris 1.35. Spencer warmed up, ran one 30 (4.11) but his hamstring acted up, and left for trainer. After 5x3, women did a couple one hurdle side-by-side starts. Men went right to strength work. Both did 3 sets of 10x kb swings, 10x band rows and 3x3 L+R box hops. Stretching/rolling.

1/19 KC. Kasey, Alandra, Spencer and Brad jumped. After warm up and short approach jumps, everyone worked their way up to a challenging height where we took the rest of the jumps. Alandra and Kasey were jumping at 4-6. Kasey was inconsistent on the run up, so it took some time to work that out. Moved Alandra up as we tried to get her more vertical at takeoff. She was looking much better on later reps. Brad worked on getting a better block and popped some good jumps but was a little too close on some and folded a little early on others. Spencer also got a little close on some and folded on others. Both sometimes weren't getting much of a plant angle. Appears everyone could use more approach work.

1/18 Pettit. Hurdlers and sprinters did a short warm up of jacks, skips and strides before 5x200 from  +8 down to +4. Joe, Chris, Brad, Kim and Jess were there from our group. First rep for some started out a little too hot, so it got tough at the end for some. Others were on target and finished strong. Recovery was walking the remainder of the track -- about 220 meters (3-4 min). Goal here was to get into some rhythm while running relaxed and dealing with the increasing pace and relative difficulty. After the final rep, a walk back to start and then a jog lap cool down and stretching.

Carthage: Joe wins, Spencer PRs, Kim makes top 10

1/16 Kenosha. Good meet with a lot of Raiders getting on scoreboard and getting good performances. Despite a difficult start, Joe battled back to get a win by .02 with his 7.99 55H time. Spencer struggled with hamstring cramping but managed to get 5th and a PR8.79. Jess made some good corrections after prelim and 3-stepped her way to 4th in 9.56. Kim couldn't maintain her 3s in prelim and had problems with start in final but ran 9.99 in both and was 8th in final, becoming the 8th under 10 seconds in MSOE history. Brad won heptathlon, which included 55H and HJ.

Joe Buichl 55H 8.09/7.99 (1st)
Spencer Kamke 8.91/8.78 (5th) 5-8.75 (4th)
Kasey Mylin 4-7 (4th)
Jess Bilskie 10.02/9.56 (4th)
Kim Schonder 9.99/9.99 (8th)(#8 all time)
Brad Lorr 8.94 5-5.75

Other events: Joe 200 (23.62), Kim 60 (8.09), Jess 200 (29.09) 400r (33.6/34.9), Des 400r (33/36.8), Kasey 400r (33.4/36), Spencer LJ (18-7.75), Brad TJ (38-5.5) 55 (7.11) PV (9-11.75) LJ (19-9) SP (35-11.25) Hep (3867)

Complete results 

Week 11: 1/14, 1/13, 1/12, 1/11

1/14 KC. Chris and Joe did the jacks, walkovers and 3x3 deads (or step ups). Power hurdle plus 1-steps, a couple practice starts and then 5x3 (42 -1). Chris looked better than ever and ran consistently around 1.3 hand-time split averages. Joe was in mid-1.1 to 1.2s. Shot some video of hurdle entry. Joe was good, Chris was reaching and worked to improve that on later reps. 3x5 hip thrusts, box drop pops, pull ups, clap push ups. Stretch/roll. Spencer did the jacks, walkovers and deads, went down to do some LJ but never returned to hurdle.

1/13 KC. Jess, Kim and Des did jacks, walkovers and 3x3 deads at 200. More warm up and then power hurdle plus 1-steps, including some oppos. Couple warm up starts followed by 2x30 accels timed (Bests: Kim 4.49, Des 4.43, Jess 4.68). 5x3 (30 -1), working race rhythm or faster. Hand times for Des and Kim were in the 1.3s, Jess got a couple in the mid-1.2s. Finished with 3x5 hip thrusts and box drop pops along with pull ups. Brad did some hurdling later, working some on the flat trail leg pull through and then trying to improve the entry step. More work to do there to reduce casting of lower leg on step 8.

1/12 KC. Brad, Kasey and Spencer were in for HJ. Others did a circuit. After warm up, jumpers did some jumps inside an 18' radius circle, using a 12-step run (about 2/3 of circle). This helped establish and maintain lean into turn and away from the bar, which improved rotation and clearance. Did some full jumps. Kasey took jumps from 4-3 to 4-7.  Brad jumped in 5-2 to 5-6 range. Spencer in 5-4 to 5-6 range.

1/11 KC. Chris, Spencer, Kim and Brad hurdled. Jess did basement uphill intervals and kettlebell work. Kasey got some work done on her knee. Des was off. Joe was missing. Hurdlers did jax, walkovers and deadlifts. A few slow speed technical runs over 1 hurdle for Chris and Kim. A couple practice starts and then one or two over lower hurdles. 4x1 for time (Bests: Brad 2.17, Spencer 2.18, Chris 2.25, Kim 2.36). 3-4x3 for split time (Bests: Spencer 1.30, Brad 1.33, Chris 1.43, Kim 1.46). 3x10 kb swings, 3x5 (L+R) kb rows, 5x box drop pops. Stretch/roll.

Comments: Very good night. Chris tried counting 3-step, which helped him get more consistently over multiple hurdles. Chris still is working to get the lead leg down earlier without going upright on clearance, but progress was visible. Kim also had success with first hurdle counting and ended up a little too close to H1. Got all her 3s, and later ones were better than earlier ones as she worked to avoid reaching by applying more force into every step. Brad had some great reps, but still was inconsistent in lead leg cut down and maintaining lean. Spencer had some alignment issues and didn't finish trail leg on a rep or two, but was fairly consistent in rhythm. He also made some improvement in keeping "tall" coming off the hurdle, avoiding collapses that had been occurring. All need to continue the progress -- still work to do to make the best efforts happen consistently.

UWM: Jess gets her 3s, PRs

1/9 Milwaukee. Small, low-key meet with some good performances. Jess was 2nd in 60H, 3-stepping the rack (first time ever) en route to PR 10.58. Des 9-stepped H1 but still managed 4th with PR 11.23. On the men's side, Joe got the win over Brad (8.98 to 9.72). In HJ, Brad was 4th (5-5).

Joe 8.98 (1st)
Brad 9.72 (2nd) 5-5(4th)
Jess 10.58 (2nd)(PR #2 all time)
Des 11.23 (4th)(PR #7 all time)

Other events: Joe 200 (23.72), Brad 200 (25.79), SP (37-5), LJ (18-7.75), Jess 400 (66.20), Des 200 (30.44), Kasey 60(9.39), 200(31.48).

Week 10: 1/8, 1/7, 1/6, 1/5, 1/4

1/8 KC. Joe, Jess, Des, Kim and Brad did pre-meet warm up. Kim, Des, Jess and Brad did some starts over 1 and 2. Spencer and Chris were missing.

1/7 KC. Joe and Chris did jacks, hurdle mobility walkovers and 3x3 deadlifts or step ups. Swings, cycles and post drills. 3x3 5-step. Warm up starts and 4x1 timed (Joe 2.12, Chris 2.26). 4x3 timed (Joe PR1.22, Chris 1.50). 3x kb swings, rows, box drop pops. Rolling.

Comments: Joe had a lot of good reps, working on running more upright, which helped his knee drive and clearance. Also was fast, hitting a PR split time and just a few hundredths off his PR start time. A little out of alignment at times but he quickly corrected that. Chris had some good starts but was floating past the hurdle rather than cutting down the lead leg as it passed the rail. This led to old problem of losing speed and having the trail leg catch up to the lead leg, which are problems that had appeared to be corrected until this workout. Got a little better as things progressed, but 3-step was a struggle because of the floating lead and paused trail issue. He posted a best split of 1.50. Work to do there but based on earlier workouts where things looked better, improvements can be made. Brad and Spencer were working field events. Women were off, except Des, who did a circuit.

1/6 KC. Des, Jess and Kim did jumping jacks, hurdle mobility walkovers and 3x3 deadlifts at 200 pounds. Swings and cycles, 1-2-3-post drills. 3x3 5-step hurdles and then 1-2-3-4-5 progression with a few do-overs in there at sticking points. Ended with 3x5 hip thrusts at 145, kb rows and 2-box drop pops. Rolling.

Comments: Jess was able to 3-step through 5 hurdles for the first time -- major accomplishment (regular height -1). Worked to improve lead leg mechanics after that to try to get better lead leg action that cycles rather than swings. Kim worked over hurdles at tighter spacing (-2) and was able to 3-step most of those. She improved her trail leg pull through (flatter) later in the session. Des struggled to get 8-step but eventually succeeded and had a great last rep. She will be working 4-step between hurdles.

1/5 KC. Kasey helped with set up. Brad, Spencer and Alandra joined in later and did break down. Warm up was independent, and followed a format of general warm up, mobility exercise, high jump exercise, short approach work, run throughs and fulls. Kasey worked in 4-6 to 4-8 range, Alandra around 4-6, Brad and Spencer at 5-6. Hurdlers did a recovery circuit.

Comments: Kasey moved her approach up a bit. Video for both Alandra and Kasey showed a lean into bar before leaving the ground. Both worked on improving that and made some gains. Brad had solid jumps at 5-6 and was fairly consistent on approach. Spencer was good on approach after adding more speed, and he had better knee drive in later attempts. He also managed to stay back longer and needed only to speed his kick out to finish clearance.

1/4 KC. Joe, Spencer, Brad, Chris, Jess and Kim did 30x jumping jacks, 3x6 alt hurdle walkovers, 3x3 deadlifts followed by dynamic warm up and then block starts followed  by 4x1 timed. Best times: Joe 2.16, Spencer 2.21*, Brad 2.21*, Chris 2.34, Jess 2.18, Kim NT (no 8 step). 2-3x fly sprint best times (in meters per second): Joe 10.12*, Spencer 9.04*, Brad 8.59, Chris 8.5, Jess 8.25, Kim 8.02. * indicates PR. Finished with 3x5 bb hip thrust, kb row, box drops. Stretch/roll.

Comments: Jess had consistently good starts with good alignment and aggressive attack. Kim struggled to regain the 8-step rhythm to H1, managing to accomplish it just one time. Chris was getting too long right before the hurdle, cutting entry speed. Brad was hanging coming off the hurdle and continued to pull the trail leg knee too high too soon. Joe and Spencer were consistent and solid on their reps. Considering a two-week layoff from hurdling and sprint training for most, the starts and flys were good, with a few PRs and others very close.