Beloit: W3x100H gets win; Jess takes both hurdles

4/29 Beloit. Day started with some sun, slight wind and temperatures in upper 40s, but by the end, it was rainy, windy and colder (upper 30s). Despite the tough conditions, everyone made the best of it and competed well. Jess won 100H (15.96) and 400H (69.39) in addition to running a leg of 4x1 (53.09), which finished fourth. Rachel topped 5-8.25 in HJ for third. Des had a good weekend, including a 4th in 100H (17.79) on a day when many in the group contributed to a second-place team finish.

4/28 Beloit. OK, so there were no challengers, but Jess, Des and Holly put together a well-executed 3x100H (51.63) on a cool, damp evening. Jess ran a strong lead-off leg, and Des came back into a bit of a headwind with an 8-step and 3-step before shifting into 4-step mode. Holly 3-stepped half a rack on the final leg. Lizzy joined the trio about 90 minutes later for the 4x2 (1:53.09), which finished second. Lizzy ran a bit over 29 (-w), Des a little under 29 (+w), Jess sub-27 (-w) and Holly slightly under 28 (+w).

Jess: 15.96 (1st) 69.39 (1st) 4x2 (1st) 3x100H (1st) 4x1 (4th)
Rachel: 4-8.25 (3rd) 31.93 (17th)
Des: 17.79 (4th) 3x100H (1st) 4x2 (1st) 4x1 (4th)
Holly: 18.19 (7th) 3x100H (1st) 4x2 (1st) 4x1 (4th) 33-3.75 (4th)
Bianca: 4-4.25 (7th) 30-11 (10th)
Maia: 20.52 (9th) 67-5 (7th) 112.11 (2nd) 26-2.75 (22nd)
Savana: 4-0.25 (11th) 31.91 (16th)

Jess 400H splits:
7.5  5.4  5.6  5.8  5.9  6  6.2  6.2  6.7  6.5  7.1 (first half -w)

Complete results

Workouts: 4/26, 4/25, 4/24

4/26 KC. Des, Maia, Jess, Holly, Ben did a hurdle workout and 4x1 exchanges. Hurdle mobility followed by 3x 3x deadlift, 2x L+R single leg hops on-off boxes, 10x push ups. Dribbles, 1-steps, power hurdle + 1 step. Starts over 2 to 4 hurdles, including shuttle starts and exchanges for Jess, Des and Maia. Ben took a bad fall after crashing H1 with a lead leg swing. Maia also took a fall after catching a trail leg. No major technical changes or emphasis for most -- just maintenance of intensity and effort. Holly did go to "bigger arms" between hurdles to avoid a too-quick turnover and reach to next hurdle. Exchanges for 4x1 were good.

4/25 KC. Bianca, Rachel, Maia, Savana, Alex and for the first time, Sam jumped. General warm up, then box backovers, 4-step ramp jumps, 6-step short approach jumps, full run throughs and full jumps. Maia, Rachel, Alex and Bianca worked in 4-3 to 4-9 range. Savana worked around 4-3 to 4-6 and Sam around 4-0 to 4-3.

4/24 MU. Nice, warm day. Jess, Lizzy, Becky, Ben did swings, cycles, dribbles, accels, pickups, hurdle walkovers, 1-steps L+R. Becky did up and back progression, then 3x 1st 3 and then 5-6-7, 6-7-8, 7-8-9, 8-9-10 for 400H. Jess did 2x8 30s at -1.5 to -2. Ben did the same and then went with 8.5m spacing up to 36. He then did some 1-2H reps at 39. Leg seemed to hold up well. Jess did a rep over 3 and then another over 1 for 400H. Des and Holly arrived later, warmed up for 120m run off for 4x1. Jess and Holly were the winners, with Des right behind and then Lizzy. Jess, Lizzy, Becky and Ben left while Holly and Des finished their workout which was 2x8H 30s at -1.5 to -2. 1x3H for 400H near race pace. 6-7-8, 7-8-9, 8-9-10 with walk back recovery, starting moderate and increasing tempo throughout.

St. Norbert: Jess gets 100H PR, wins 400H; Bianca gets 3rd in HJ

4/22 De Pere. Weather was ideal. Little to no wind, temps in mid-60s, sunny skies. Jess had another big day in a season of big days. Her all time best in 100H (15.80) and a 400H win (67.01), about 5 tenths of her PR. She also had a good day in the vault. Maia also got a 100H PR (19.16) and did very well in her other 5 events, including HJ where she had a monster jump at 4-6.25, which she cleared by multiple inches. Bianca got 3rd in the event and nearly had a 4-10.25 jump. Rachel was a little inconsistent and took off too close on some jumps but still managed a 4-6.25 jump, getting inverted on a pretty good attempt at 4-8.25.

Jess: 67.01 (1st) 15.94/15.80 (PR 2nd #3 all time) 9-1 (4th)
Bianca: 4-8.25 (3rd) 31-11.5 (7th)
Maia: 19.16 (PR 12th #13 all time) 4-6.25 (12th) 116-8 (1st) 108-6 (7th) 14-1 (13th) 29.82 (20th)
Rachel: 4-6.25 (10th)

400H splits
Jess: 7.4 5.4 5.5 5.65 5.55 5.8 6.0 6.0 6.3 6.3 6.9

Complete results

Workout: 4/19

4/19 KC. Savana and Alex did HJ training. Short warm up and then box backovers, 4-step jumps, 6-step jumps, full RTs and full jumps. Savana took jumps in 4-2 to 4-4 range. Alex in 4-4 to 4-7 range. We worked up in heights until we hit sticking points and then took a few more jumps at that height before dropping an inch at a time until clearance. Adjusted Savana's marks to 10-23-46.

Benedictine: Season bests for Jess, Holly in both hurdles

4/15 Lisle IL. Hot and windy day. Temps in low 80s with winds 20 to 30 mph. Jess was 5th in 400H (67.86) and 12th in 100H (16.07). Holly was 7th in 400H (69.52) and 19th in 100H (16.51). She also was 10th in TJ (33-5.75) the day before. Kim was 26th in 100H (17.63). High hurdle times were aided by somewhat of tailwind -- out of corner but still a significant help. Wind messed with 400H rhythm, but Jess and Holly have good oppos and handled the race very well, especially considering the conditions.

Splits
Jess    7.3  5.7  5.7  5.6  5.8  6.0  6.0  6.3  6.3  6.7  6.7
Holly 7.8  5.5  5.6  5.6  5.9  6.0  6.4  6.3  6.5  6.6  7.4

Workouts: 4/12, 4/11, 4/10

4/12 KC. Thwarted by a locked gate at MU, so we trained in KC for this one. Warmed up with swings, circles, dribbles, 5-step elevators. Emphasized AFAP in starts -- 2-3x 1H 8-step (22), 1H 10-step (22), 2H -2 (27). 3x 3H 19-rhythm 7-step. Scorpions, seated hurdle switches. Band exercises: hip thrust, knee drive, ins, outs, forward, backward, lead leg, trail leg.

4/11 KC. Maia, Savana and Alex warmed up and then did 10x box backovers to work on layout. Next, was a quick 2-step jump competition and then 4-step scissors competition. Followed with 5-6x full runthroughs and then about 10 full jumps. Alex and Maia worked around 4-6 mostly. Savana at 4-3. Also did 2x5 in Plyo Plaza -- dbl leg depth jump 12" to 24", sgl leg depth jump 6" to 12", 12" side pops, medball ups.

4/10 KC. 400 hurdle workout had an extensive tempo emphasis, given the extent of competition last Saturday. Maia, Becky and Jess were in early and Des and Holly later. Started with swings, cycles, dribbles and 1-steppers. Main part of workout was 5 sets of 5x40 with 3 randomly spaced hurdles up and 3 back. Walked remainder of lap between sets. Pace was relaxed but not slow. Rested about 6 min. and then did a plyo/strength workout: 6x high skips, 6x long skips, 6x quick hop, 6x freeze hop, 6x over-knee lunge, 6x freeze skater, 6x bound, 6x freeze bound, 3x depletion push ups, 5x4 hurdle hops, 3x10 hip thrust with 5x nordic hamstrings. Ben stopped by for an update on his situation. He visited trainer then came in and 5x4-step and 5x6-step followed by some upper body strength work.

Ripon: Jess gets 2nd in 100H, 5th in 400H

4/8 Ripon. Mid-60s, sunny and windy. Jess continued her string of strong performances, getting 2nd in 100H and 5th in 400H. Rachel got a PR in HJ off her 6-step approach. Jess and Des also ran some good 4x1 legs, teaming with Tyler and Jerica for 2nd, just .6 off the school mark. Tripp had a good debut in 400H. Sprints and high hurdles ran into wind, hampering times significantly.

Jess 16.94/16.69 (2nd) 68.55 (5th) 9-0.25 (9th) 51.51 (2nd)
Rachel 4-11 (5th PR =#4 all time)
Bianca 4-9 (7th) 32-10.25 (7th)
Holly 17.82 (11th) 74.20 (12th) 33-0.25 (6th)
Tripp 65.42 (11th #19 all time) 10:24.66 (2nd)
Maia 4-5 (11th) 19.95 (21st) 25-5 (23rd) 112-3 (5th) 111-3 (2nd)
Savana 4-3.25 (12th #16 all time)
Des 18.03 (13th) 76.07 (14th) 51.51 (2nd)
Becky 80.07 (16th) 12:24.80 (3rd)

400H splits
Des: 8.5 5.8 5.9 6 6 6.3 7 7.2 7.7 7.6 8.1
Jess: 7.7 5.3 5.7 5.6 5.6 5.8 6 6.2 6.7 6.7 7.1
Tripp: 7.6 5.4 5.1 5.1 5.4 5.6 6.1 6.2 6.3 6 6.5

Complete results



Rachel's PR 4-11 jump

Workouts: 4/6, 4/5, 4/4, 4/3

4/6 KC. Savana and Becky were in for some hurdle work early. Tripp and Trey later. Did swings, cycles and window posts. Depending on the group, we did some of the following: walkovers, slowlows, 1-steps, power hurdles, power +1-step, power +1-step and 3-step. Finished with 7-step reps at 19 outdoor rhythm for women and 17 for men. Progress was good again for Savana and Becky. Trey and Tripp had a great first session. Much more to do for them, but they made rapid improvement within the session.

4/5 KC. Kim was ill. Des, Jess and Maia trained together and Holly was in later. Started with abbreviated hurdle mobility, 2x4 deadlifts plus 4  dbl box drop and freeze followed by vertical jump and freeze followed by horizontal jump and freeze. Swings, cycles and dribbles completed the warmup. A couple 1-steppers on right and left lead legs and then power hurdles adding a 1-step and then 1-step into 3-step, also doing a couple left and a couple right. 2x2H (-2) block starts and then 2x4H (-3) and 2x3H 7-step. 5x4 hurdle hops followed by 2x10 hip thrusts and 5x nordic hamstrings.

4/4 KC. Maia, Bianca, Rachel, Savana were joined by Alex for HJ. Worked on approach, approach with up-and-in knee drive and rotation. Full jumps were at 4-2, 4-5 and 4-8. Maia looked great -- consistent approach, great vertical and arch. Snapped out a little early at times, but is demonstrating the best technique in the group now. Bianca improved her approach quite a bit, maintaining a better and more consistent rhythm and takeoff point. Rachel worked mostly off a 6-step approach and nearly cleared 4-8 on multiple jumps. Savana got one at 4-2 and then spent the rest of the day jumping at 4-5, with a couple good attempts.

4/3 KC VF. Variety of workouts today. Some visited training for rehab. Some did VF tempo with hurdles. Some did a no-impact recovery circuit. Some did an explosive medball workout. Some did an intensive 400H workout with relative spacing reps.

HJ marks

Jordan: 12 / 28 / 56
Rachel: 10 / 29 (6-stp)
Maia: 10 / 24 / 46
Savana: 10 / 23 / 46
Kim: 10 / 20 / 33  8-step
Bianca: 10 / x / x

Carroll: Jess leads way with top 5 finishes in both hurdle races

4/1 Waukesha. Great weather -- mid-50s, sunny, little wind. Jess led the scoring again with a 4th in 400H on her sub-70 performance and a 5th in 100H. Maia had a good debut in both hurdles. Becky and Trey also did well in their first 400H races. High jumpers had a good day, too, with multiple PRs. Tough break for 4x1 with a DQ on final exchange, and Ben hurting his hamstring in hurdle final around H5.

Jess: 69.95 (4th) 16.29/16.76 (5th) 8-3.25 (7th) 4x1 (DQ) 7.6 5.4 5.4 5.5 5.9 6 6.2 6.7 6.9 6.9 7.4

Trey: 60.91 (6th #11 all time) 10:00.05 (2nd) 53.5r

Rachel: 4-9 (T7th =PR)
Bianca: 4-9 (T7th) 31-00.5 (12th)

Des: 76.58 (9th) 17.91 (14th) 4x1 (DQ) 7.8 5.3 5.7 6 6.3 6.6 6.9 7.2 8 7.9 8.5

Kim: 17.44 (10th) 4-7 (16th =#10 all time) 29.71 (23rd) 4x1 (DQ)

Becky: 77.55 (10th #7 all time) 12:21.25 (1st)

Maia: 78.65 (11th #10 all time) 19.22 (21st) 4-7 (13th PR =#10 all time) 15-2.25 (11th) 106 (4th) 109-4 (11th)
Ben: 16.91/DNF (#11 all time)

Complete results