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.