Week 27: 4/28, 4/27, 4/26, 4/25

4/28 KC. Shakeout for those competing Friday. Recovery circuit for those not competing until Saturday.

4/27 KC. Holly and Des were in early to work high hurdles -- pre-race warm up, a few reps over 2 and 4, and then shuttle exchanges over 1H. Kim, Spencer, Brad, Chris, Logan and Joe were in later, also doing pre-race warm up and exchanges for those in shuttle. Logan got a few reps at relative spacing, a couple with a jog recovery. Everyone had some really good reps. Kim was ripping her trail leg through much better and turned some impressive split times at 1.2 (-1), Spencer put some 1.3s and Joe some 1.2s. Chris and Brad were around 1.35.

4/26 KC. Des and Jess did some hurdle shuttle exchanges, and Jess did a high hurdle workout. Spencer, Brad and Kasey worked HJ. Did some video to target some specific improvements. 

4/25 VF/KC. Recovery work for those who raced Saturday. Some hurdling for those who didn't.

St. Norbert: Joe gets 2nd in 400H; Des, Spencer get PRs

4/23 De Pere. Great weather -- around 60 with light winds and partly sunny skies. Joe ran a comfortable 58.89 for 2nd in 400H, despite bruises from a fall in 110H final (15.71/20.76), pushing the envelope a little. The weather brought out a lot of strong performances and a number of top 5 finishes. Best ones among those were PRs from Spencer and Des in high hurdles, moving to 6th and 4th all time, respectively. Kasey had another good day in HJ, and Logan put up another good time in 400H. Chris, Jess, Kim, Holly did not compete.

Joe: 58.89 (2nd) 15.71/20.76 (8th) 
Kasey: 4-8.25 (4th) 77.07 (16th)
Logan: 60.30 (4th)

Spencer: 16.51/16.33 (PR 5th #6 all time) 5-7.25 (4th)

Des: 17.08/16.69 (PR 5th #4 all time) 74.72 (14th)

Brad: 17.92 (9th) 5-5.25 (5th)

Brian: 61.11 (5th)

Other events: Brad JT (150-6), DT (109-8) LJ (18-8); Logan 100 (12.04)

400H splits
Joe       6.6  4.4  4.6  4.8  5.0  5.2  5.4  5.4  5.5  5.6   6.6
Des       7.7  5.5  6.0  6.1  6.4  7.1  7.2  7.0  7.5  7.2   x
Kasey   7.8  5.8  6.4  6.3  6.6  7.0  7.1  7.5  7.1  7.8   x

Complete results 

Week 26: 4/20, 4/19. 4/18

4/21 KC/VF. Spencer did high hurdle workout -- similar to previous day. Had some great reps in mid-1.2s at regular height -1. Joe and Logan did 3x6x100 extensive tempo on VF. Kasey, Kim, Des did indoor recovery circuit (H mobility, jump rope, medball, core, etc.). Stretch/roll.

4/20 KC. Hurdle workout with Des, Kim, Brad, Joe, Chris. Holly did a 400H workout in KC early while others did a combination workout that included 5-step reps at lower heights, 2-3x2H starts and 2-3x4H starts for highs. 4-6x3H 7-step reps at 400H equivalents. 3x6 jump squats w/wo kb; 5x clap push ups; 10x box drive; ? pullups; 10x kb swings. Stretch/roll.

4/19 KC. HJ work with Brad, Kasey, Spencer. Jess did some HH work. Des did a recovery/conditioning circuit.

4/18 VF. Recovery circuit with light plyos and core work.

WI Lutheran: Joe gets win; Des miracle triple+; Jess 400H PR

4/16 Wauwatosa. Ideal weather for this one (near 70, sunny, light wind). Everyone hit the scoring column. Joe took 110H title in 15.48. with no aiding wind. Des led off the 4x1 before her miracle triple where she finished 2nd in steeplechase, 5th in 100H and 8th in 400H -- no small feat to score in all three races. Kasey was 2nd in HJ with her 4-7.75. Chris had a good race in his first 400H outing -- about .7 off his all-time best -- despite taking it out a little too fast in the first half. Jess edged under 17 in 100H and broke 70 with her PR 69.80 in 400H -- becoming the third MSOE hurdler to accomplish that. Spencer and Brad both scored in HJ. Kim in 100H.

Joe: 15.48 (1st) 
Kasey: 4-7.75 (2nd) 77.02 (10th)

Jess: 16.99 (3rd) 69.80 (PR 4th #3 all time)

Spencer: 17.29 (8th) 5-8.75 (4th)

Des: 17.43 (PR 5th #5 all time) 73.51 (8th)

Brad: 17.55 (9th) 5-5 (5th)

Kim: 18.64 (8th)

Other events: Brad JT (136-5), DT (104-10) 4x4 (57.8); Joe 4x1, 4x4 (52.7); Logan 4x1, 200 (24.05); Kasey 4x4 (70.1); Kim 200 (29.09),Des 3KSC (14:09.60)

400H splits
Chris      6.6  4.4  4.5  4.8  4.8  5.0  5.7  5.7  6.0  6.2   6.6
Jess       7.8  5.5  5.7  5.9  5.8  6.0  6.3  6.5  6.6  6.6   6.7
Kasey    7.9  5.8  6.0  6.2  6.5  6,4  7,1  7.1  7.3  7.7   8.2  

Complete results

Week 25: 4/14, 4/13, 4/12, 4/11

4/14 HP/VF. Logan, Joe and Kasey did VF circuit. Des and Jess went to Hart Park for hurdle workout -- 3x7 30s at -1, 3x5 30s 400H. Splits for both were in 5.5 to 6 range.

4/13 MU. Low 40s out at MU track. Warm up then 4x1 exchanges. High hurdle specialists did 4x7 (-1 to -2). 400Hers did 4x5H. Combo hurdlers did 2 of each. Chris, Brad, Joe, Logan, Kim and Holly were out there. Jess was off. Des was scheduled for VF recovery/core circuit. Spencer had some academic duties. Despite the cold, everyone had some good work out there.

4/12 KC/VF. Kasey, Spencer and Brad worked HJ, including U-turns, shorts and fulls. Focused primarily on issues seen at Carroll meet. Spencer experimented with an 8-step approach (44-8). 3x3 L+R single leg box pop ups. Des did the hurdle workout from Monday. Jess did VF circuit with core work and moderate running. Others were off.

4/11 KC. 40s with wind kept us inside for some low-intensity hurdling. Started with jacks, hurdle mobility and 3x3 deadlifts followed in each set with 10x russian boxes. Swings, cycles and skips. 4x3 5-step, 4x7 speedbuilders (to -3) and 4x3 7-step (400H relative spacing). 3x 10 kb swings and elevated push ups. Stretch/roll. Holly trained early and did one more rep of each (no meet this weekend). Chris did some lifting and did not hurdle because of his injury from Saturday. Spencer was back from his illness and joined Joe, Logan, Jess, Kim and Kasey. Brad was missing.

Carroll: Hurdlers, jumpers with hot performances on cold day

4/9 Waukesha. Sunny and dry with light breezes but temps in the low 30s. Joe and Jess scored in both hurdles, with Jess getting a 400H PR. For the second week in a row, Des had a couple PRs, including #4 all time 400H, and Logan and Holly had strong performances in their return to action. Kasey jumped well (clean through 4-9) and got a 400H PR, and Brad continued his steady progress in hurdles and high jump. Kim had a good day in her outdoor debut, running the #5 all time 100H performance. Chris had a tight hamstring after 4x1 and dropped out half way through 110s. Spencer was out ill. One video below. Others on YouTube channel.

Joe: 15.76 (4th) 58.29 (5th)

Jess: 70.04 (PR 5th #3 all time) 17.13 (6th)

Brad: 18.02 (15th) 5-7 (6th)

Holly: 70.33 (7th) 17.71 (10th)

Kasey: 4-9 (T7th) 74.73 (PR 16th #6 all time)
Logan: 60.16 (8th)
Brian: 61.12 (10th)
Des: 71.54 (PR 10th #4 all time) 17.74 (PR 11th #5 all time)
Kim: 18.05 (PR 15th #6 all time)

Other events: Brad JT (122-9), DT (127-9); Joe 4x1; Logan 4x1, 100 (11.79); Holly TJ (31-10.75); Kasey JT (58-6); Kim 200 (28.67); Chris 4x1.

Complete results

Heat 2 Women's 100H (Holly, Jess, Kim, Des)

Week 24: 4/8, 4/7, 4/6, 4/5, 4/4

4/8 KC. Hurdlers warmed up, did some starts over a couple hurdles and then those in relays did exchanges.

4/7 KC. Jess did the hurdle workout the rest of the group did the day before. The others did a medball circuit, which include 8 different wall exercises, 8 explosive throws and 4 cool down exercises and then stretch/roll. Jess did 4H at 30 -1 averaging 1.25 split time on last rep (about 1.3 on others).

4/6 KC. Joe, Chris, Brad, Des, Holly and Kim worked high hurdles. Opened with jacks, hurdle mobility and deadlifts. Leg swings and cycles and sprint mechanics followed. 3x speedbuilders of increasing height out to -3 spacing. 3x block starts over 2 (first one down 3). 3x block starts over 4. Brad and Joe did a few extra over 3. 3x 10 kb swings, 6 on-off kb jump squats, max pull ups, 10 hip thrusts. Roll/stretch.

4/5 KC. Kasey and Brad jumped -- Spencer continued to recuperate from illness. Took some short approach jumps and fulls, working at moderate to higher heights. Jumps where able to stick with inward lean had the best results. Brad still a little too close most of the time -- only 2 feet out. Need at least 3 feet to hit the peak over the bar rather than beyond. Similar to Saturday, Kasey had some good jumps late in session with a good clearance near 4-8.

4/4 KC. Cold weather this week. Stayed in Kern for jacks, hurdle mobility and deadlifts prior to leg swings, hurdle pullovers, calf smashers, thigh pops (standing and shuffling). 4x3H 5-step L+R. 2x5x3H relative spacing (Joe 15; Logan, Holly, Chris 17; Kasey, Jess 19). Strength work included 3x 10x kb swings, 10x elevated push ups, 10x kb goblet squats, 10x alt leg planks. Stretch/roll.

Centre: Joe places, Des PRs, Brad gets miracle; everyone gets windburn

4/2 Danville KY. Winds were ridiculous -- around 30 mph. Joe led the group with a 4th in 110H (16.04) -- crashing the first hurdle -- and finished 5th in 400H (58.18). Des got personal bests in both hurdle races, and Brad completed "miracle" triple -- 3K steeplechase, 110H and 400H (running solo). Jess 3-stepped more hurdles than ever before, but the wind stopped her from completing the full rack. Nearly everyone was taking steps out of the first half of 400H, and everyone dealt reasonably well with the headwinds in the second half. In HJ, Kasey had a nice jump at 4-9.75, just clipping it with the back of her calf. Scroll down for video clips from meet.

Joe: 16.04 (4th) 58.18 (5th)

Jess: 72.28 (9th) 17.41 (16th)

Kasey: 4-7.75 (11th) 81.48 (20th)
Des: 76.07 (PR 15th #6 all time) 17.89 (PR 16th #5 all time)
Brad: 13:32.70 (19th) 18.93 (16th) 68.73 (22nd)

400H splits:
Jess:     7.8 - 5.4 - 5.5 - 5.6 - 6.1 - 6.2 - 6.7 - 7.1 - 7.0 - 6.9 - 8.0
Kasey:  9.0 - 6.2 - 6.2 - 6.2 - 6.4 - 6.6 - 7.3 - 7.3 - 8.2 - 8.5 - 9.8
Des:      8.1 - 5.5 - 5.6 - 5.6 - 5.6 - 7.2 - 7.6 - 7.6 - 7.8 - 7.8 - 7.9
Joe:      6.5 - 4.2 - 4.3 - 4.4 - 4.6 - 5.1 - 5.2 - 5.4 - 5.7 - 6.0 - 6.6
Brad:     7.2 - 5.3 - 5.7 - 6.1 - 6.2 - 5.9 - 6.1 -------------------------

Other events: Brad JT (134-8) Kasey JT (62-6)

Complete results