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.