North Central: Deven runs sub-62

5/11 Naperville IL. Deven was 25th  in 400H (61.16). Maia took 3rd in JT with a PR 129-3. Rachel was 15th in JT (91-9). Weather was in 50s with showers around and some wind.

Week 28: 5/9

5/9 Wauwatosa. MU was locked so Deven trained at Hart Park. Rain showers around, but we got the workout done before getting drenched. Warm up was followed by 1-step and 2-step drilling, 3x up/back progression. 200 (no hurdles) 60 sec rest, 200 (with hurdle 5-6-7-8). Targeted 28-31 and ran 28-28 -- great! Ran to car. Got wet.

2018 Performance List

55H/60H (55H converted to 60H)

Jessica Bilskie 9.49 (=#3 all time)
Holly Denfeld 9.97 (#4 all time)
Des Echevarria 10.47
Lea Buchholz 11.28 (#13 all time)
Maia Heineck 11.39 (#14 all time)

100H
Jessica Bilskie 15.17 (#1 all time)
Holly Denfeld 16.55
Des Echevarria 16.94
Maia Heineck 18.78
Rachel Ruona 19.14 (#14 all time)
Lea Buchholz 19.80 (#16 all time)
Bianca Trombley 19.86 (#17 all time)
Sam Brooker 20.25 (#18 all time)

400H
Deven Jakubowski 59.77 (#8 all time)
Jessica Bilskie 65.65 (#1 all time)
Des Echevarria 72.07
Holly Denfeld 75.84

HJ

Alex Moran 6-0.75 (=#8 all time)
Keaton Harrison 5-7 (=#17 all time)
Lea Buchholz 4-11.5 (=#4 all time)
Sam Ajayi 4-11 

Rachel Lynde 4-9.75 

Michaela Baraglia 4-9 (=#10 all time)
Katie Haim 4-9 (=#10 all time)
Maia Heineck 4-8.25 (=#12 all time)
Rachel Ruona 4-8.25 (=#12 all time)

Bianca Trombley 4-7
Sam Brooker 4-4.75 (#21 all time)

NACC performance list 

High jump / hurdle scoring

Jess Bilskie 102
Alex Moran 36.5

Lea Buchholz 35
Rachel Lynde 32
Keaton Harrison 32
Maia Heineck 19.2
Des Echevarria 19
Rachel Ruona 14.3
Deven Jakubowski 13
Michaela Baraglia 11.5
Holly Denfeld 11
Bianca Trombley 10.6
Katie Haim 8.5

Sam Ajayi 6.5

NACC: Brilliant, record-breaking weekend

5/5 Lisle IL. Day two weather was even better. Lighter breezes and temps in the 80s. Rachel and Maia began the day in 3rd and 5th, respectively, in multi. Strong performances in LJ and JR moved them up to 2nd and 3rd, which they maintained in the 800. Rachel had PRs in 5 of the 7 events.

WHJ began in the morning, and Lea, RachelR, Michaela, Bianca and RachelL all were in contention to score. RachelR was moving back and forth between hep JT and open HJ, and tied with Binaca for 12th at 4-5.5. RachelL made the next height on her final attempt and had a couple good attempts at 4-9.5, but had to settle for 11th at 4-7.5 because of the two misses. Lea jumped the same height but had one fewer miss and took 9th. Michaela also jumped 4-7.5 but got it on her first attempt, which got her a tie for 7th.

 4x1 was next. Just our third race of the year and with our third different lineup, Jess, Des, Lea and Jerica combined for a surprising 2nd place finish and school record. 100H finals were about an hour later. Jess ran her best race ever, running 15.17, breaking the school record by .01 and finishing 2nd. Holly had a strong race, finishing 8th in 16.55.

In HJ, Keaton bounced back well after a sub-par day at Beloit, jumping 5-5.75 for 8th and having some good jumps at PR height. Alex entered at 5-9.5, cleared that and made 5-11.5 on his second attempt, which was good enough for 5th. He had some great jumps at 6-1.5, a height that would have put him 3rd.

400H finals were going about the same time. Jess had good distribution and a strong finish to reduce her previous best and school record a few tenths to 65.65, which got her into 2nd. Des ran another strong race, getting 8th in 72.13. In the men's race, Deven again broke the 60 mark and finished 6th, becoming the 8th fastest in MSOE history.

Jess, Des, RachelR and Holly somehow found the energy to run strong 4x4. No small feat. This was event 7 for Jess, event 6 for Des, 10 for Rachel and 5 for Holly. Splits: Jess 60.8, Des 64.8, Rachel 66.5, Holly 65.9.

5/4 Lisle IL. Great weather for day of NACC championships. Jess and Holly qualified for 100H finals, and Jess and Des qualified for 400H finals. Deven ran a PR, became the 9th MSOE hurdler to break the 60 mark and qualified for 400H finals. RachelR, Sam and Maia in first day of heptathlon had strong performances in hurdles and high jump. Rachel equaled her PR of 4-8.25.

Jess: 15.40/15.17 (2nd PR SR #1 all time) 66.58/65.65 (2nd PR SR #1 all time) 4x1 (2nd SR) 60.8r (2nd) 9-6.25 (6th) 
Alex: 5-11.5 (5th)
Deven: 59.77/59.97 (PR 6th #8 all time)
Michaela: 4-7.5 (T7th)
RachelR: 19.14 (PR #14 all time) 4-8.25 (PR =#12 all time) 31-1.75 (PR) 29.31 (PR)  14-8.75 98-3  2:33.30 (PR) 3502 (2nd PR) 66.5r 101-2 (7th) 4-5.5 (12th)
Maia: 18.78 4-7 24-11 29.09 (PR) 14-4.5 107-7 2:44.69 (PR) 3292 (3rd PR) 116-9 (2nd) 103-9 (10th)
Sam: 20.25 (PR #18 all time) 4-4.75 (PR #21 all time) 26-9.75 (PR) 30.25 13-1.25 91-7 2:42.58 2893 (7th PR) 98-0 (8th)
Des: 72.07/72.13 (8th) 16.94 (10th) 16-6.5 (5th) 4x1 (2nd) 64.8r (5th)
Keaton: 5-5.75 (8th)
Holly: 16.85/16.55 (8th) 33-8.75 (11th) 4x1 65.9r (5th)
RachelL: 4-7.5 (11th)
Bianca: 19.66 (16th) 4-5.5 (12th) 31-7.5 (15th)
Lea: 4-7.5 (9th) 104-2 (5th) 32-11 (13th) 4x1 (2nd)

Complete results

Week 27: 5/2, 5/1, 4/30

5/2 MU. Sam, RachelR, Bianca, Maia, Des and Jess were out for a high hurdle workout and Deven warmed up with the group before doing a 400H workout. After mobility and warmup, 4 reps over 5 hurdles with the first 3 at 1/2 space for 3s and then 2 that were on full space for 5s. Did an independent rep over H1, then in groups over H2, H3, H4 and H5. Close to race specs. Most at 30 but some 33s. Finished with a group 3-point start and sprint out to H6 (about 55m).

5/1 KC. Maia, Michaela, Sam, RachelR, RachelL, Alex and Keaton were in for a few tune up jumps. Independent warmup and then about 5 jumps, starting at opening and working up a height or two. Three cleared bars at 4-8 -- Maia, RachelL and RachelR. Everyone looked good, and we kept the volume low to be rested for Saturday.

4/30 MU. Warm day for 400H workout. Mobility, warm up, hurdle drills and 3-point starts over 1, 2, 3. Jess and Holly took another over 4 and Deven over 3. Des was sore and stayed back at KC for recovery workout. Michaela, Lea and Holly ran off for third leg on relay. Lea was first, then Michaela and Holly in the 120m standing start race. In hurdles, Jess was 17-stepping, Holly 18, Deven 16. All hit their target times or were a little under.

Beloit: Rachel R takes HJ; Jess gets pair of seconds in hurdles

4/28 Beloit. Cool, breezy and sunny for this with highs in mid-50s. Rachel R had a busy day, doing 6 events, which included a win in HJ with a PR 4-7.5. Jess was second in both hurdle races, taking advantage of a good tailwind to run a season best in 100H. Deven continues his rapid progress in 400H, dropping under 61 and moving up to #12 on the all time list in just his third race.

RachelR: 4-7.5 (1st PR #14 all time) 2:37.77 (6th PR) 98-3 (8th) 20.01 (12th PR #17 all time) 14-0.5 (12th) 30-6.5 (17th PR)
Jess: 15.62 (2nd) 68.72 (2nd) 9-2.25 (5th) 4x1 (5th)
Alex: 6-0 (T3rd)
Deven: 60.67 (4th PR #12 all time)[6.5 4.5 4.6 4.6 4.9 5.3 5.4 5.9 6 6.1 6.5] 4x1 (8th)
Des: 17.02 (5th) 74.92 (6th) 15-0 (9th) 4x1 (5th)
RachelL: 4-7.5 (5th)
Michaela: 4-7.5 (6th)
Keaton: 5-2.75 (6th)
Holly: 17.09 (6th) 75.84 (8th) 32-1.5 (10th) 4x1 (5th)
Bianca: 19.34 (10th) 4-5.5 (T7th) 32-3.75 (9th)
Maia: 19.75 (11th) 25-0 (23rd) 80-6 (20th) 117-11 (2nd) 
Sam: 21.68 (13th PR #20 all time) 2:45.13 (9th) 4-3.5 (10th PR) 78-9 (15th) 12-8.5 (17th PR) 24-11.25 (24th)
Lea: 33-3.25 (7th) 101-4 (4th)

Complete results

Week 26: 4/26, 4/25, 4/24, 4/23

4/26 MU. Brian did a warm up, including up and backs. Did a segmented 400H -- 1-4, 30 sec, 5-7, 30 sec, 8-F. Tried to get out in 21-22, came through in 25 -- but he backed off on H1, disrupting flow and speed. Hurdles in turn were good -- low to mid 5s. Same for hurdles to finish. Went back to H1 for a few reps to work on pattern. Counted rights (12), and he cut more than .5 when getting a consistent rhythm. Jogged a lap and stretched.

4/25 MU. RachelR, Bianca, Maia, Des, Jess and Deven came out for a high hurdle workout on a typical spring day in Milwaukee -- 45 degrees. Jess led mobility, warm up and drills (1/2-space 3s or tight 2s) before 3-point starts out to 4-5-6-7. 30" in a foot but with a 5-step (37') after 4 to build speed into 5-6-7. 2x64m (H7) group start. Some did some spike vs trainer testing.

4/24 KC. Sam, RachelL, RachelR, Lexi, AlexJ, AlexM, Keaton, Michaela.  Michaela had shin pain and had limited participation. Independent warmup then worked on some drills for plant foot contacts -- walking, skipping and skipping for height. 5 short approach jumps, 5 RTs and 5 jumps, working up to higher bars. Push ups and squats for misses at opening height. Worked 4x1 exchanges with Coy, Eddie, Alex, Brian and Keaton. They learned quickly, and the 24-shoe spacing worked well.

4/23 MU. Jess, Des, Deven and Sam came out to MU on a nice 55-degree day for some hurdle training. Started with mobility, then some warm up drills. Sam did some high hurdle drills and then 4x speed reps over 4, 5, 6, 7, all 4-stepping, running splits in 1.5-1.7 range. Very good improvement in both speed, skill and consistency. Jess, Des and Deven did 400H workout, doing a segmented 400H (1-4, 30 sec, 5-7, 30 sec, 8-Finish) then 3x3 on turn with walk across recovery. Cool down.

Lewis: Holly, Jess and Maia have a late night

4/24 Romeoville IL. Holly, Jess and Maia competed at an evening meet at Lewis University. Late arrival meant a 5-minute warm up for Holly before 100H, where she was 10th (17.32) and was 7th in TJ (34-3.5).  Jess tied for 8th in PV (8-8.25). Maia was 4th in JT (103-7) and 22nd in LJ (14-5).

HJ approach marks

Michaela 9 / 12 / 41 (9)
Des 10 / 27 / 49 (10)
Lea 10 / 25 / 41 (9)
Bianca 11 / 29 / 55 (10)
Katie 10 / 27 / 50 (10)
Rachel 10 / 27 / 52 (10) 10 / 27 / 42 (8)
Keaton 12 / ?? / 43 (8)
Sam 10 / 26 / 49 (10)
Noah 12 / 27 / 50 (10)
Hayden 12 / ?? / 51 (10)
Alex 12.5 / 29 / 57 (9)
Samantha 10 / ?? / 50 (10) ?

Updated 4/24/18

Coe: Good weather and performances

4/21 Cedar Rapids IA. Lost the meet at St. Norbert because of the record snowfall still remaining on the track, so we did an overnight for a meet at Coe College. Alex was the top finisher with a 2nd-place finish in HJ after a jump off. Jess was 3rd and Des 4th in 400H. Deven showed great efficiency, running just 3 seconds slower in 400H than his open 400 indoors. Typically, that differential is about 5 seconds. Women high jumpers had a good showing, and we had some good first outings in the 100H for Rachel, Bianca and Sam.

Alex: 5-10.75 (2nd)
Jess: 67.33 (3rd)[7.5 5.3 5.2 5.4 5.6 5.6 6 6.1 6.4 6.7 7.3] 16.51 (11th) 8-3.5 (6th) 4x1 (4th)
Des: 74.14 (4th)[8 5.5 5.6 5.7 5.9 6.6 7.2 7.1 7.4 7.3 7.5] 17.39 (12th) 16-1.5 (6th) 4x1 (4th)
RachelR: 4-7 (7th #14 all time) 29.95 (13th) 20.69 (18th #18 all time) 15-5 (9th) 81-5 (11th)
Deven: 61.19 (7th PR #15 all time)[7 4.8 4.7 4.8 5.2 5.4 5.5 5.7 5.7 6 6.2] 12.21 (17th)
RachelL: 4-7 (8th)
Lea: 4-7 (9th) 19.80 (16th #15 all time) 4x1 (4th) 16-7.25 (2nd) 101-4 (4th)
Michaela: 4-7 (10th) 4x1 (4th)
Bianca: 4-5 (11th) 19.86 (17th #16 all time) 31-6.75 (6th)
Samantha: 83-3 (10th) 4-1.25 (13th) 22.09 (19th #20 all time) 30.22 (14th)

Complete results

Week 25: 4/19, 4/18, 4/17, 4/16

4/19 KC. Brian did a hurdle session. After warm up, 1/2H drills to work on trail leg -- stationary on rail, walkovers, skipovers and jogovers. Speedbuilders. 4-step power hurdles. Relative 17 pattern on 3H 7-steppers. 3x7H with 10 high knee in place between, taking about 40-45 sec per rep. Rolling and stretching. Brian was technically better and more consistent in this session, including a number of reps over 36. Jess, Des, Maia, Lea and Michaela did 4x1 exchanges after field event training.

4/18 KC. Snowing, so we were inside. Sam, Bianca, Maia, Des, Jess, Deven on hand for 400H workout. Rolling and mobility exercises followed by skips, switches, straight leg bounds, quick leg, shuffle, carioca and dribble series with bursts. Worked L+R on 1 steppers and speedbuilders. 3x5x3H at relative spacing for 17, 18 or 19. Rolled and stretched. Good session with a good volume of quality reps and some technical improvements for Sam, Maia and Bianca. Des still ailing but showed good consistency as did Deven and Jess.

4/17 KC. Maia, RachelR, Rachel L, Sam, Bianca, Michaela, Lea, Alex, Alex and Keaton all did some jumping. After individual warm up, RachelR and Sam did some stack jumps, and others joined in for a couple. Took some short approach ramp jumps, working  on plant angle but rotating the shoulders to perpendicular; then 6 RTs and 6-7 jumps up 3" on makes and down 3" on misses.

4/16 KC. Jess, Des, Maia, Sam, Rachel, Holly and later, Lea were in for high hurdle work. Began with usual rolling and mobility work. Forward and backward skips, in-place switch hops, straight leg bounds, cariocas, dribbles and bursts. 3x 6-6 12 wicket run. 3x fly sprint (bests: Jess PR .99, Des 1.03, Holly 1.07, Maia 1.11, Rachel PR 1.12, Sam 1.13). Everyone either ran a PR or was within a couple of hundredths. Drills: 1-step L+R, 5H reactives (1-1-3-5-3), 4-step power hurdle L+R. 3-4x 4H (3-steppers ran 33s at -1; 4-steppers ran 30s at regular spacing). Strength: 3 sets 5 kb split squats L+R, 6x long skips, 5x L+R mini H hop and freeze. Cool down: bike, roll, stretch.

Week 24: 4/13, 4/12, 4/11, 4/10, 4/9

4/13 KC. Maia, Jes, Des, Michaela and Holly worked on 4x1 exchanges. Bianca joined the other hurdlers for some drills and a few starts over 2-4 hurdles.

4/12 MU. Same crummy weather, same great workout but this time with Brian, who did the 400H workout that Deven did the day before. Target times were same as Deven's, but he didn't quite hit those marks for 62.5 pace. A little too much air time on clearances, but Brian's hurdling continues to improve. Still more to do, but he looks to be good enough to race. He did some hurdles at 30, some at 33 and most at 36.

4/11 MU. Though warm at mid-day, temps were low 40s with a breeze off the lake for today's workout. Holly came out early, and then Des, Jess, Bianca, Deven, Sam, Maia and RachelR. Typical warm up and then some L+R 1-steppers and L+R 5-steppers. Combo hurdlers did 2x10H (-1 for zone 1, -2 for zone 2 and -3 for zone 3). HH specialists did one or two more. Deven did 3x4H, hitting his target of 22 seconds all three times. He then did 3x3 turn hurdles, going to finish on final rep. Combo hurdlers did 2x4H and then 3x3 on turn with finish. Bianca got through the highs fine, just needs to stay forward off the hurdles and finish the trail a little better. Maia also was leaning back a bit off the hurdles and popping up a little high on oppo. Deven was very consistent both on pace and rhythm. Jess and Des a little quick on the 4H, but they had a good tailwind, so faster was not surprising. Sam needs to get the oppo going in the highs. Rachel did well, getting 4s on her reps. All the "highs" work was at 30".

4/10 KC. Maia, RachelL, RachelR, Sam, Keaton, Bianca, Michaela, Alex (and Alex) practiced HJ. 10-min general warm up, then pit work and 5x short approach bungee jumps to work on plant angle and lean away. Moved right into 5-6x fulls with bar. Started with 1-2 moderate height jumps and moved to challenging heights.

4/9 KC. Good start to the week. Jess, Des, Sam, Rachel, Holly and Lea were working high hurdles. Jess led warm up with foam rolling, 90s, scorpions, swings, cycles, skips, straight-leg run, switch hops, shuffles, dribbles and bursts. Drills: 1-step, speed builders, 4-step power hurdles -- worked left and right on all drills. Speed reps: 4-5x 4H at 21-27-30-33 and -1'. Strength: 3x 8x kb squat, kb swing, push up, box jumps. Cool down: 3-lap jog, roll and stretch. Jess got a little close on H1 at times but otherwise was consistent, running around 1.3 on 33s. Holly was about the same. Des was a little less consistent but did well in getting her 3s and got the 33s around 1.4. Sam got a pretty good 3-step to H2 at the end but couldn't get any 4s, shifting down to 5s. Rachel did well with 4s but needs to get the oppo trail out and around instead of under. Lea led with the foot, but she put down the fastest splits with mid-1.2s on the 33s. Worked after the speed reps to improve the lead leg cycling -- and she did a good job on 4-step power hurdles. Need to take that into the full-speed reps.

Carroll: Alex gets a win, Jess a pair of seconds

4/7 Waukesha. January weather in April? Meet began with temperature at 18 degrees with winds about 10-15. Almost made it above freezing in late afternoon. Despite the weather, Alex jumped well, clearing a collegiate PR 6-0.75 to win the event. Jess was 2nd in both hurdle races, three-stepping all the way until H10 even though the race was run into wind. Keaton had a good day in HJ, tying his season best of 5-7, and Deven's first 400H turned out well. Lots of group members missing, not returning from break.

Alex: 6-0.75 (1st PR =#8 all time)
Jess: 16.49 (2nd) 68.92 (2nd) [7.7 5.4 5.9 5.4 5.7 5.8 6 6.4 6.6 6.7 6.6] 8-11 (6th)
Keaton: 5-7 (3rd =PR)
Deven: 63.16 (6th #21 all time) 12.61
Michaela: 4-5 (8th) 29.06 (16th)
RachelL: 4-5 (9th)
RachelR:100-0 (4th) 2:41.34 (11th) 24-7 (25th)
Samantha: 98-5 (5th) 2:50.34 (16th) 12-6.75 (18th)

Week 23: Break week

2nd cycle this week. Everyone working on their own with a list of high-intensity options and low-intensity options.

Week 22: 3/29, 3/28, 3/27, 3/26

3/29 MU. Brian went out to MU -- 38 degrees with 15-20 mph winds -- nasty. He did a few reps over H1, then 1x2, 1x3, 1x4 trying to hit target pace, which was tough into the headwind to H1. Brian was consistent -- just about a second slower than target for 62. Finished with 4x3 on turn. He split 4.5 to 5.5 on those, getting faster each time. Hurdling was inconsistent but much better than previous sessions and it got better within the session as well. And then we got locked in and had to wait for security to let us out.

3/28 MU. Jess, Des, Jacob and Deven did mobility with 90s, scorpions, swings and cycles. Warmed up with skips, switches, dribbles and bursts. 10-30y up and backs. 3-point starts over 2 then 3 then 4, trying to hit target times. Jess was on target for most (66), Des a little fast but her target probably needed to be faster than I set (72), Deven was on target (64) and Jacob, too (68). Recovery was walk back on early ones and around between 3 and 4H reps. Turn hurdles were next. 3x3, running to finish on final rep. Stretched. Good practice on a cold day with temp maybe 40.

3/27 KC. Maia, Sam, RachelR, RachelL, Michaela, Bianca, AlexJ, AlexM and Keaton were in for HJ. RachelL led warm up and then we did 5 short approach box jumps, 5 run throughs and 6 full jumps (2 each at low, moderate and challenging heights).

3/26 KC. Sam, Rachel, Jess, Des, Holly and Maia started with mobility work: rolling, 90s, swings, cycles. Skips, switches, dribbles and bursts. 3x 6-6 wickets were a little too much for some. 3x 8.5m flys (Bests: Jess 1.04, Maia 1.11, Des PR 1.01, Rachel 1.14, Holly 1.12 in trainers, Sam 1.12). 3x reactive hurdles: 1-1-3-5-3 (9-9-18-30-22 at 27-27-30-33-30). 3-4x 4H (1 lane 30 -1; 1 lane 27 -2). Jess was consistently hitting splits in mid-1.2s or a little better, Maia was in mid-1.4s on her best reps, Des ranged from mid-1.3s to mid-1.4s, Holly ranged from 1.2s to 1.4s in trainers. Rachel was mid-14s on her best reps (on 27s), and Sam about 1.5 (on 27s). Some had to bail after that but others stuck around for 3 sets of 4H hops, 8 kb swings, 8 push ups, 2 tbDLs. 5-5-5 bike/ellip, roll, stretch. Comments: Focus and quality was high. Everyone worked efficiently and got a lot done. Worked a few technical issues but mostly it was about running and hurdling fast.

Week 21: 3/23, 3/22, 3/21, 3/20, 3/19, 3/18

3/23 MU. Maia, Jess, Des, Deven and Brian went out on a 37-degree but sunny day for some 400H work. Did some 90s and scorpions, swings and cycles for mobility; skips, shuffles, up and back H for warm up. 1x1, 1x2, 1x3 with walk back recovery, trying to hit target times at H3 (Brian 62 - 16.5; Deven 64 -17; Maia 72 - 19; Des 72 -19; Jess 66 - 17.5) Brian hit his target, no time for Deven, Maia on target, Des and Jess were just a little slower than target. Moved down to turn for 3x3 with walk across recovery. Third one went all the way to finish. Total volume around 650m. Walk-jog cool down lap.

3/22 KC. Alex, Keaton, Michaela, RachelL, AlexJ were in for HJ. Others did field events or circuits. Updated approach marks for Alex and RachelL.

3/21 KC. Hurdle basics session for Sam and RachelR. Lots of drills and then some reps over H1 and then H2. Ran most drills and reps at 27. Gradually worked out to -2. Progress was great. Sam tightened up the trail and was aligned much better, using more of her speed. Rachel started to get her trail leg out to the side better at times. Sam got her 27-2 split down to 1.35, and Rachel nearly the same. Still more work to do, especially getting up to the 33s at regular spacing.

3/20 KC. Alex, Hayden, Coy, Maia, Sam, RachelR, RachelL, Lea, AlexJ, Michaela, Bianca were on hand for HJ. Rachel led the group through warm up. Did some 2-step jumps to work plant angle and rotation to get perpendicular to bar. Moved to short approach jumps (5 or 6-step) to work the same qualities at higher speed. Did a few run throughs and then fulls. Shot video of just about everyone and we did a quick review after a shoot.

3/19 KC. Jess, Maia, Holly, Sam, RachelR, Des and Lea were in for high hurdle training. Rolling, scorpions, swings and cycles. Fwd, bkw and B skips, switches, shuffles, dribbles and bursts. Warm up starts and 30m timed accels (bests: Jess 4.49, Des 4.37, Maia PR 4.67, Sam 4.97, RachelR 4.83). Lea and Holly arrived later -- after the 30s -- so, no accels for them. 5x3H up-back-up 5-step at 10.5m -- about 4 min between reps, working on tech, conditioning and focus. Strength work: 3x 2xtbDL, 8x push up, 1-min plank, 8x kb swing, 4x box jump. Cool down: 5 min bike, 5 min roll, 5 min stretch.

3/18 MU. Trey, Tripp, Jacob and Brian went to MU on a 50 degree day with sunshine and light winds. General warm up was followed with 1H up and backs, starting at 10y, adding 5y on each rep. 3xH1 was next as everyone tried to find some consistency and rhythm out of a 3-point start, sprinting out 12 steps and then maintaining speed through H1. 3x3 was next, trying to get near target times. Trey was in mid-16s, Tripp mid-17s and Jacob around 18. Brian hurt his foot on a landing and was not able to complete a rep. At the speed that they ran, Trey was at a 62 pace, Tripp around 64 and Jacob 65. Finished up with 3x3 on turn with a short recovery. Splits for all were in low to mid-5s -- appropriate to the speeds run in the reps over the first 3. Couple laps cool down and stretch. Comments: It was a pretty rough outing, which is expected the first time out. Lots of jumping and not enough hurdling, which created all kinds of problems with trajectory and landing. Made some adjustments and things got a little better, particularly on turn hurdles, but there's a lot of work to do.

Week 20: 3/16, 3/15, 3/14, 3/13, 3/12

3/16 KC. Jess, Bianca, Sam, RachelR, Miro and Hayden were in for high hurdle training. Lea was there through drills but started having some hamstring pain, so she stopped. Started with 90s, scorpions, swings. A skip, back skip, B skip, switch hop, shuffle, dribbles and bursts. 1-step L+R, speedbuilders. 3-pt starts over wickets, then with hurdles of increasing heights and then without wickets. Sam, Rachel and Miro worked over 2H at 27 -4, Bianca and Jess worked over did 4x4+4 30s (H1 33) at -1.5, Hayden over 36 at -4. Women did 3x 8x kb swing, 8x push up, 8x L+R kb press, 2x tbDL (220). Men lifted on Thursday. Comments: First night for Miro, who made a good adjustment with the trail leg. Kept him working low and tight, but he can move up and out next time. Hayden needs to square up and lean into the hurdle and off hurdle more consistently, but he did that on some reps. Rachel and Sam made good progress but are going to need to bring more speed into H1 to make it to H2 with 3 steps when it's 4 feet further away and 6 inches higher. Sam still needs to further tighten the trail, but it was better late in the session. Bianca did great, getting her 3s and using more speed and pushing forward a little better. Jess was solid throughout all of her reps. Dropped trail leg toe at times but kept it clear of hurdle.

3/15 KC. RachelL, Michaela, Keaton and Alex (and Alex) warmed up together, which included a variety of skips, stride drills, curve runs, backovers, short scissors, RTs, fulls. Brian worked upstairs on 400H -- 3H 5-step L+R, 3H 7-step (17 rhythm), 1H start, 4x4H high knee with walk back, and then some trail leg work on rail and off a 5-step. Comments: Rhythm work got better, trail leg got better. Expected inconsistencies occurred, but progress is good, and everything is getting smoother.

3/14 VF. Finally got outside. Mid-40s, breezy. All the hurdlers went out for 4x3+3 up and back on 30" randomly spaced hurdles after some warm up and hurdle drills. About 800m total on the up and backs. Walked a long side between sets. Jess, Des, Bianca, Sam, RachelR, Deven and Hayden were there. Walk-jog cool down lap and then inside for a 3-set strength series with 2x tbdl, 8x L+R kb step up, 8x L+R kb press, 8x push up, 8x kb swing. Roll and stretch.

3/13 KC. High jumpers included Maia, Sam, Rachel, Michaela, RachelR, AlexJ, Keaton, Alex and Hayden -- and Coy. Group warm up with forward and back skips, takeoff skips, high skips, long skips, pop turns, rim jumps, pit tip-ins and bridges, short approach ramp/box jumps, short approach jumps, full RTs, full jumps at moderate heights. Others did other field events or circuit. Brian did Monday's sprint workout (hills).

3/12 KC. Some went to NACC Pizza event. Others did sprint workout or a strength/plyo circuit.

Week 19: 3/9, 3/8, 3/7, 3/6, 3/5

3/9 KC. Deven, Brian and Jacob did foam rolling, scorpions, leg swings, 6-2" wickets (17 equivalent), walkovers, 1/2-space3s, speedbuilders -- working both lead legs at heights from 27-36. 6x3H 7-steppers at 17 equivalent. 2x3x5H with in-place high knee between (about 20 sec per rep -- 60 sec per set). Foam rolled. Comments: Everyone did great. Rhythm worked well at 17 for all and the oppos were very good, particularly for Deven and Jacob. Brian will need more work there.

3/8 KC. Hurdlers vs High Jumpers basketball. High Jumpers won 17-15. Players: Maia, Des, Bianca, Hayden vs. Sam, Keaton, Alex, Michaela and Rachel.

3/7 KC. Jess and Des practiced in morning. Maia, Bianca, Samantha and Hayden in afternoon. Foam rolling, scorpions, forward and backward skips, B skips, switch hops, shuffles, dribbles and bursts. Drills: in-place lead and trail and arm action, walkovers, jogovers, 1-steppers, speedbuilders, 4-step power hurdles of increasing height, 3-point starts over H1 of increasing height (up to 36 for Hayden, 33 for Maia, 30 for Bianca and Sam). Strength series: 4x 2x tb deadlifts, 4xboxjumps, 4xL+R seated presses, 8x kb swings, 8x push ups. Cool down: 5 min bike. Comments: Great progress in this session for the beginners. Sam, Bianca and Hayden all did well in sprinting into hurdles and getting near appropriate takeoff point. Sam's trail leg gets a little loose and arms cross at times. Bianca is ready for H2, as is Hayden. Maia was solid, but got a little long off the block once or twice, putting her takeoff a bit too close. Everyone ran in trainers. Should be ready for blocks and spikes next time.

3/6 KC. Hayden, Maia, Bianca, Samantha, Rachel (Gray), Rachel, Keaton, Alex, Michaela spent a lot of time on basic HJ. Flexibility: arches, bends, bridges, scorpions. A skips, back skips, high skips, long skips, takeoff skips, L+R shuffles, low walk. Pit flip-ins, bridges, backovers. Circle runs, 3-pt line runs, 1/2-circle jumps, scissor jumps, short-approach jumps, full RTs, about 6 full bungee jumps, 3x5 L+R mini-hurdle hops, hamstring, calf, hip flexor stretches. Nonfieldeventers did strength/plyo series.

3/5 KC. Samantha, Des, Jess, Bianca, Maia, Rachel, Deven and Brian were there for some general hurdling early in session. Jess, Maia and Deven did some 400H training later in session. Brian, Des and Bianca left early. Started with skips, switches, dribbles and bursts, and wickets. Lead leg mechanics and trail leg mechanics followed. 400Hers did 5x3 7-step (17 rhythm) on 27s while Sam and Rachel did speedbuilders over 24s. 400Hers did 20-step in-place run then hurdle (3x4H). Rachel and Sam did some 1/2-space 3s over 30s. Strength series: 3x 5L+5R garhammers, 10x kb swings, 5x kb goblet squat, 5x box jumps, 3x tb deadlift. Cool down: 5 min bike/row/elliptical, roll.

Week 18: Quarter Break

Three workouts on their own during break -- speed/strength; low-intensity, high-volume; special endurance/plyos. Day off between each.

NACC Indoor: Jess wins 55H, Lea ties for 2nd in HJ

2/25 Kenosha. Ranked #2 going in, Jess executed two solid hurdle races, taking charge right from hurdle one and running away with the title by 2 tenths. She was 5th her freshman year (9.34), 5th her sophomore year (9.31), runner up her junior year (8.82) and now champion as a senior (8.82). Nice progression. And she placed 6th in PV and ran a leg on a school record 4x4 with Maia, Patty and Jerica. Quite a day. Also having a great day was Lea, getting a PR in HJ (4-11.5) and tying for 2nd place. She also took 3rd in LJ, and might have had another high place in TJ but her great day ended with a pulled hamstring in LJ finals. She has battled through leg issues nearly the entire season. Also adding points were Alex and Keaton in men's HJ, and Rachel and Michaela in women's HJ.

Jess: 9.56/9.49* (=PB 1st #3 all time) 9-6.25 (6th) 30.5/32.6 63.1r (4th SR)
Lea: 4-11.5 (PB T2nd) 17-7.75 (3rd)
Alex: 6-0.5 (PB 4th #10 all time)
Rachel: 4-9.5 (7th)
Michaela: 4-7.5 (8th) 29.54 (15th)
Keaton: 5-4.5 (8th)
Maia: 4-5.5 (13th) 11.50* (12th) 31.7/34.3 66.0r (4th SR)
Bianca: 4-3.5 (15th) 31-5.25 (13th)

Brian: 400 in DMR (1st)
Deven: 58.25 (25th) 27.6/28.7 58.7r (9th)
Hayden: 42-11.75 (6th) 35-7.75 (15th)

*converted to 60H time

Results

Week 17: 2/23, 2/22, 2/21,2/20, 2/19

2/23 KC. Maia did pre-race warm up and 1x1, 3x2.

2/22 KC. Regen circuit.

2/21 KC. Maia, Jess and Hayden did rolling, scorpions, swings, cycles and trail freezes. Skips, switch hops, cariocas, dribbles and burts. A few hurdle drills and then H1 starts side by side -- one flat and one with H. Side by side H2 and H3 (-1). 2H starts with 10-step extended start. Bike cool down. Stretch and roll.

2/20 KC. Jumpers on hand were Maia, Samantha, Lea, Rachel, Michaela, Keaton, Hayden and Alex. Independent warm up and "jumper's choice" for bar height. Katie was a no-show.

2/19 Pettit. Maia, Jess, Jerica, Coy, Deven, Brian and Noah started with A skips, B skips, back skips, switch hops, cariocas, knee-calf-ankle dribbles followed by 4-step bursts and leg swings. 400 pace work includes 100, walk 300, 200, walk 200, 300. Cool down lap, planking, stretching. Everyone hit the target times on 100 and 200. 300 was tougher because of length of run and a rest of about 3 min., but most either hit the times or came close. Brian and Coy were targeting 52 pace, Deven 56, Jess and Jerica 62, Maia 66. Noah, coming off injury, dropped in behind Jerica and Jess. Kept volume low to get fresh for NACC while retaining sense of pace.

UWM: Maia gets HJ PR #12; Alex debuts with 6-0 #10

2/17 Milwaukee. Big jump for Maia at 4-8.25 -- #12 all time. Great debut for Alex in HJ with a 6-0 jump and #10 all time. In hurdles, Jess put down another solid race with her 9.58, Des was just .02 off her PR. Not a group event, but Jess got a school record in 400 (1:02.09).

Jess: 9.58 (4th) 9-0.25 (4th) 62.09 (4th PR SR) 
Alex: 6-0 (5th #10 all time)
Keaton: 5-4.25 (6th)
Maia: 4-8.25 (7th PR #12 all time) 11.47 (13th) 26-1.75 (14th)
Rachel: 4-8.25 (T9th) 
Des: 10.47 (10th) 16-1.75 (7th) 67.52 (7th)
Katie: 4-4.25 (T11th) 
Michaela: 4-4.25 (T11th) 32-2.25 (9th)
Bianca: 4-4.25 (T11th) 32-2.25 (9th)
Brian: 26/28.2 54.22 (6th)
Deven: 2:19.15 (10th) 7.63 (19th)
Hayden: 38-6 (8th) 36-5 (10th)
Sam: 8.24 (23rd) 27.08 (17th)

Complete results

Week 16: 2//16, 2/15, 2/14, 2/13, 2/12

2/16 KC. Pre-meet shakeout.

2/15 KC. Most did field events. Others did a regen workout.

2/14 KC. Loved the work done in the Valentine's Day hurdle practice. Maia, Des, Jess and Hayden did usual warm up with mobility exercises, skips, switch hops, shuffles, dribbles, bursts. Hurdle drills: 1-step, 4-step power hurdle plus 3-step. Starts over H1, starts over 3H with H2 at +12 for 5-step, side-by-side starts over 2H at -1. All hurdles were at 30. Did some video to check starts and entry step. Hayden worked only over H1 at 33.  Finished with some band work: knee drive, lead and trail leg. Comments: Hayden continues to make good progress, particularly at charging into takeoff. Early in the session, he was back on the heel on the entry step. Same for Maia, reaching to takeoff and extending the lower leg and planting on heel instead of getting the last step down quickly and running off the take off. She hit the -1 splits in the mid-1.4 to mid-1.5 range. Need some work on oppo. Des had what likely was her best practice ever. She sprinted between hurdles, keeping up with Jess on every side by side rep, turning splits around 1.2. Jess worked on some minor issues, improving entry step, popping heel through hurdle, vigorous cycling and reverse of lead leg. Everyone worked on finishing the trail leg. She also hit the splits around 1.2 and handled the 5-step reps the best.

2/13 KC. High jumpers on hand: Michaela, Katie, AlexJ, Maia, Rachel, Bianca, Hayden, Keaton, Alex and Nick. Lea rested as she tries to get her leg feeling better before NACC. After independent warm up, a short discussion about takeoff position -- leaning in and back, planting to corner, gathering on penultimate. Did a few jump turns from that position and then a few short approach jumps to work on the same. Did 5 rounds of full jumps. Michaela, Katie and Alex took their jumps at 4-4, Bianca and Maia at 4-7, Rachel 4-7 and 4-10, Hayden 4-10, Keaton 5-4 and Nick and Alex 5-7.

2/12 Pettit. McCoy, Deven, Jess and Maia warmed up and then did 3x 200+150 at faster than average 400 pace for 200 and approximate speed of final 150 of 400 speed for 150. 30 seconds between. 8 minutes between sets. Target paces: McCoy 54, Deven 57, Jess 62, Maia 67. Others training at Kern did either sprint workout, 3x240+80, or strength/interval circuit (for those needing to stay off legs).

Platteville: Big meet, big performance by Jess in 60H; Katie PRs HJ

2/10 Platteville. 17 teams in our largest meet of the indoor season made for some tough competition. Jess ran a season best 9.51 and was 6th in 60H -- just hundredths off her PR. Des was able to 3-step through 3 hurdles -- first time for that. High jumpers didn't hit the scoreboard, but most jumped well, especially Katie who got a PR of 4-9.

Jess: 9.61/9.51 (6th) 9-4.25 (8th) 8.44 (18th) 
Rachel: 4-9 (9th) 
Lea: 4-9 (11th) 16-9.75 (7th) 34-3.5 (24th) 
Katie: 4-9 (12th =#10 all time) 29.20 (25th)
Keaton: 5-7 (14th)
Maia: 4-7 (=PR 15th) 11.67 (34th) 24-7.25 (46th) 9.08 (23rd)
Michaela: 4-5 (22nd ) 8.73 (19th)
Bianca: 4-5 (23rd) 31-1.25 (19th)
Des: 10.75 (29th) 15-3.5 (22nd) 8.50/8.55 (24th) 21-0 (53rd)
Brian: 2:11.46 (31st)
Hayden: 59.20 (46th) 37-10.75 (33rd) 34-4.75 (45th)
Sam: 8.38 (44th) 26.91 (52nd)

Week 15: 2/9, 2/8, 2/7, 2/6, 2/5

2/9 KC. Canceled basketball because court was in use. Warm up and out for most. Des and Maia did some hurdling.

2/8 KC. Most were doing field events. Some did a regeneration circuit.

2/7 KC. Maia, Holly, Jess and Hayden comprised the hurdle group. Started with deep breathing, rolling, swings and cycles. Skips, shuffles, cariocas, alt quick legs, straight leg run, switch hops, dribbles with bursts, and wickets (6-0 to 6-4). Drills: marching hurdles, speedbuilders, power hurdle plus 3-step (-5). Warm up start over H1. 3x3 at race height and spacing, with auto split times. Jess and Maia were near all-time bests (1.33 and 1.58). 3x2 with extended 10-step start and 30" hurdles at race spacing. Hand time splits ranged from 1.25 to 1.35 for Jess and 1.45 to 1.55 for Maia. Holly had foot problems and stopped during drills. Hayden worked mostly on H1 at race spacing  at 30. Tried some at 36, but the lead leg swing led to striking the hurdle, so we cut back to 30 for now, which worked out well after the first few reps. Did some eccentric work -- dbl leg hops, skaters and back and forth freezes. Finished with 3x8 kb swings, lunges and goblet squats.

2/6 KC. Large group of jumpers for this one. Warmed up as a group: F+B skips, L+R shuffle, rim jumps, circle runs (one straightening up to see what happens to curve), take-off skips, run-run-jump, pop turns, pit arches, edge arches, backovers, 1/2 circle pop ups into pit, 5x run throughs and 5-6x fulls at one or two heights a little under season best heights. Alex worked at 4-2, Katie 4-2 to 4-6, Bianca, Maia and Michaela 4-6, Lea 4-6 to 4-9, Rachel 4-6 to 5-0, Hayden 4-9 to 5-0, Keaton 5-3, Alex 5-6, Nick 5-9. Emphasized good curve running and lean into curve tonight. Some did a good job with that, which resulted in some good jumps for those who were able to improve that aspect.

2/5 KC. Strength and Interval Circuit 

Hurdle mobility (1x each)

• alternating (FWD+BKW), same leg (L+R), sideways (L+R), over-under (L+R)

Dribbles (2x each)

• ~20m calf;  ~20m ankle 

Strength (3 sets of following on track level)

• 3x trap-bar deadlift (2 count up, 4 count down)
• 3x bb push press
• 3x bb hang clean
• 5x glute ham raise
• 5x hip thrust -- large band on hip thruster 
• 10x reverse calf raise (L+R)

Intervals 

• 2x4x 15 sec fast -- 45 sec easy on bike
• 1 min plank between sets

Cool down

• 5 min easy rowing or elliptical
• 10 min stretching/rolling 

Ripon: Jess gets 2nd in 60H, Lea ties for 2nd in HJ

2/3 Ripon. Good performances abounded in the new field house. Jess ran a season best 60H of 9.53 while Lea led the HJ group, which placed 5 in the top 7. Maia and Keaton both had near misses at season-best heights. Jess, Maia and Des teamed with Patty to set an MSOE record in 4x4. Maia got a PR in 60H and equaled her HJ PR.

Jess: 9.65/9.53 (2nd) 9-8 (3rd) 30.5/33.5 64r (SR 4th)
Lea: 4-9 (T2nd) 8.59 (DNS F) 32-9 (6th) 32-0.75 (9th)
Rachel: 4-7 (T4) 
Maia: 4-7 (=PR T4) 11.39 (PR 13th) 25-4.5 (17th) 33 35 68r (SR 4th)
Katie: 4-7 (T4) 8.51/8.57 (6th) 29.61 (11th)
Keaton: 5-7 (6th)
Bianca: 4-5 (T7th) 31-7.25 (12th)
Des: 10.73 (9th) 16-1.5 (4th) 30.8/35.3 66.1r (SR 4th)
Brian: 54.76 (9th) 24.3/29.1 53.4r 
Deven: 28.7/28.8 57.53 (14th) 25.43 (18th)
Hayden: 32-8.25 (15th) 37-5.75 (10th) 26.42 (21st)

Complete results

Week 14: 2/2, 2/1, 1/31, 1/30, 1/29

2/2 KC. Pre-meet warm up or rest day.

2/1 KC. Most did horizontal jumps or throws while others did a recovery workout.

1/31 KC. Lea warmed up and then left for class. Holly was doing no-impact training to protect her foot. Jess, Maia, Hayden and later Des, completed the workout. Began with foam rolling, swings, cycles and pullovers. A-B and back skips, alt quick leg, side shuffles, switch hops, straight leg run, then dribbles and bursts. 4x14 wickets (6-0 to 6-4). 2x8.5 fly sprints (Bests: Jess 1.03, Maia PR1.10, Hayden 1.06 (converted to 9.14). Hurdle drills: marching 3s, 1/2-space3s, speedbuilders. 2-3x H1 3-pt starts with mats at step 7 and 8. 2x3H (30 -1), 2x4H (30 -1). Comments: Jess worked on her start and ended up with a good one when she "got up" and ran. Shaved about .05 in first split, which she was able to maintain throughout (1.2). Maia had some good reps but was a little inconsistent. Her best splits were in mid-1.4 but ranged into low 1.5s. Des had some solid reps over 3 and 4, getting her 3s and some in low to mid-1.3s, but she also had some where she wouldn't take off and picked up the hurdle. Hayden continued to make rapid progress. He got his 8-step at race space, and he started to push in and stay forward better. Lead foot still is leading. Need some work there. Expected inconsistencies at such an early stage. He ran the same spacing and height as the women and turned splits in mid-1.3s later in workout.

1/30 KC. Independent warm up -- AlexJ, Katie, Bianca, Maia, Hayden, Lea, Rachel, Keaton, Nick and Alex. Divided group into lefties and righties. Lefties started with ramp jumps while the righties did a couple sets in weight room. The groups then switched. Finished with fixed height jumps -- about 2-3" under season best heights. AlexJ and Katie at 4-3, Bianca and Maia 4-6, Rachel, Lea and Hayden 4-9, Keaton and Alex 5-3. Nick at 5-9. Finished 5 rotations.

1/29 Pettit. Usual warm series. Jess, Maia and Deven did 100-100-100-300 at 400 race pace. 100 targets: Deven:14.2 (58), Jess: 15.4 (63), Maia sub17 (sub69). 300 targets: Deven 44-45, Jess 48-49, Maia sub53. Because they had time and felt able to do more, they tried an extra 300. That one didn't pan out so well, according to reports. Cool down and stretch.

Platteville: Rachel wins HJ

1/27 Platteville. Rachel won HJ (4-9.75) to lead the women's crew to a 1-3-5 finish. Her jump was just 1.25 inches off her all-time best. Maia was just an inch off her PR at 4-6 -- and coming off a pentathlon the day before. In 60H, Jess led with a 5th (9.62/9.76) and Des 3-stepped through 3 for the first time and was just .05 off her PR. Six group members missed this meet as well as Lea, who competed the day before.

Rachel: 4-9.75 (1st) 
Maia: 4-6 (3rd) 
Jess: 9.62/9.76 (5th) 28.45 (8th) NH 
Bianca: 4-4 (T5th) 30-11.25 (8th)
Des: 10.50 (10th) 29.03 (12th) 15-3.25 (3rd)
Hayden: 25.93 (28th) 32-8.25 (23rd) 35-4 (21st)
Brian: 2:11.52 (9th)

Carthage multi: Lea wins, Maia 4th

1/26 Kenosha. Lea won the pentathlon with 2,475 points, while Maia took 4th with an even 2,000. Lea's top scores were HJ and LJ, while Maia scored best in HJ and 55H.

Lea: 10.43, 4-11, 31.75, 16-2.25, 3:06.73
Maia: 10.96, 4-5, 25-2.5, 13-6.25, 2:55.46

Week 13: 1/24, 1/23, 1/22

1/24 KC. Maia, Des, Jess, Bianca, Lea and Hayden did hurdle training. Started with rolls, swings, cycles, pullover trail freezes. Moved into forward and backward skips, side shuffles, switch hops, straight leg runs, cariocas, b skips, alternating quick leg. Dribbles and bursts. 3x14 wickets from 6-0 to 6-4. 3x 3H 1-steppers, 6H speedbuilders, 4-step power hurdle to 1-step. 3x2H, 3x3H (30 -1). Star plank 20 sec L+R and KB strength series. Comments: Jess was good throughout, running splits in 1.2-1.3 range. Maia improved H1 position and was consistent with her 4s at 1.5. Des also improved her block exit and improved her position at H1 and sprinted through to H2 and H3 very well on a couple later reps. She ran around 1.35 on her 3s. Bianca and Lea had to leave after warm up. Looking for other nights to train. Probably Monday at 6 for Lea and Tuesday at 6 for Bianca (or maybe Sunday afternoon). First night for Hayden. Kept things low and slow, and focused on some basic principles. He did all the drills and stayed on the power + 1 at the end.

1/23 KC. Lots of jumpers for this workout: Alex, Hayden, Bianca, Michaela, Rachel, Keaton, Nick and Maia. Sam had shin issues and went to trainer. Lea still had some soreness in either the sartorius, gracilis or rectus femoris (inner thigh/groin). Katie was missing. Group did some flexibility work and individualized warm up before we started a competition-style practice with 2" increments and 4 miss limit per height. Rachel, Nick and Keaton did some bench jumping at the end -- step up pops, side pops and double-leg up with single leg freeze drops.

1/22 KC. Deven, Jess, Holly, Maia and Des did 400H training. Started with foam rolling, 90-90, swings, cycles, pullover trail freezes. 30m forward and backward skips, switch hops, straight leg runs, L+R shuffles, L+R cariocas, quick legs, B skips. Dribbles plus bursts. 4x14 wickets at 6-0 spacing. Hurdle drills were 4x3H 1-steppers (2L+2R), 4x4H 2-steppers, 4-step power hurdle (2L+2R). 6x up-back-up with 3 random-spaced hurdles (27s and 30s). Rudiments (double and single mini hops, forward, backward, sideways). Foam rolling. 5-min bike cool down.

Parkside: Strong showing for women in HJ, HH

1/20 Kenosha. Lea led the HJ group, finishing tied for 1st, but four others scored, too, and together, picked up 22.5 team points. Women had a good day in hurdles, too, putting up season-best times and placing three in top six, scoring 17 points. On the men's side, Keaton equaled his season best, finishing 2nd.

Lea: 4-11 (T1st =#4th all time) 16-8.5 (3rd)
Jess: 9.23/9.08 (2nd) 9-0.5 (1st) 30.3/33.5 63.8r (3rd)
Keaton: 5-7 (2nd =#17 all time)
Holly: 9.33/9.27 (3rd #4 all time) 34-4.25 (3rd) 31.9/33.6 65.5r (3rd)
Michaela: 4-7 (T3rd) 8.13 (10th) 30.35 (8th)
Rachel: 4-7 (T3rd) 
Des: 9.90/9.87 (6th) 33.1/36.4 69.5r (3rd)
Bianca: 4-5 (T6th) 30-11.75 (4th) 
Sam: 4-11 (T6th) 27.42 (12th) 62.02 (4th)
Maia: 4-3.25 (8th) 31.02 (11th)
Katie: DNC
Deven: 58.72 (2nd) 7.19 (12th)

Complete results

Week 12: 1/16, 1/15

1/17 KC. Jess, Holly, Bianca and Lea were joined later by Des. Bianca and Lea left early -- may need to figure out a better practice day/time. Started with rolling, mobility and flexibility done independently. Skips, shuffles, switches, straight-leg run, cariocas, dribbles and 30m wickets. Drills were 1-steppers, tight 3s, 4-step power hurdles. Block starts with and without H1 (33) (Bests: Jess 2.19/2.10, Holly 2.27/2.20, Maia 2.19/2.45, Des 2.11/2.22). 2x2 side-by-side starts (30 -1); 3x3H. Hand-times splits were around 1.25 for Holly and Jess, 1.40 for Des, 1.50 for Maia. Ended with a kettlebell series -- 14 exercises.

1/16 KC. High jumpers included Sam and Keaton as well as Lea, Rachel, Maia, Katie, Bianca, Michaela and special guest Alex. Independent warm up and then some 1/2-circle approaches to lean away from bar. Moved to full run throughs and then full jump at 3" increments, going up on makes and down on misses. Women were jumping in 4-2 to 4-8 range. Keaton was around 5-5. Sam around 4-11. Hurdlers were off or doing field events.

1/15 Pettit. Deven, Holly, Jess were joined by McCoy and Jerica for 400m training. Warmed up with stride drills and a warm up lap of various speeds before 3x300 on 8 min recovery, targeting race pace +3.  Everyone was close to target times for all reps. Did a cool down lap and some stretches. Sprint hurdlers and high jumpers did a circuit or trained with sprint group.

Carthage: Jess wins 55H; Lea takes 2nd in HJ

1/13 Kenosha. Nearly everyone got into the scoring. Jess won 55H (9.61/9.32), Des 6th (10.30/10.07) and Maia 7th (10.92/17.26), taking a hard fall on H2 and again on H4. In HJ, Lea again topped 4-11 to finish 2nd. Rachel was 3rd (4-9), Katie tied for 4th (4-7), Bianca tied for 6th (4-7). Keaton was 4th (5-7) and Sam 5th (4-11).

Jess: 9.61/9.32 (1st) 28.23 (3rd) 8-6.25 (6th) 
Lea: 4-11 (2nd =#4th all time) 34-2.75 (3rd)
Rachel: 4-9 (3rd) 
Keaton: 5-7 (4th =#17 all time)
Katie: 4-7 (T4 =#12 all time) 8.16 (9th) 29.58 (10th)
Sam: 4-11 (5th) 27.93 (22nd)
Des: 10.30/10.07 (6th) 29.34 (9th)
Bianca: 4-7 (T6th) 8.35 (11th) 
Maia: 10.92/17.26 (7th PR=#12 all time) 14-0.5 (8th) 4-5 (9th) 31.19 (18th)
Michaela: 4-3.25 (10th)
Deven: 7.09 (12th) 25.56 (17th)

Week 11: 1/11, 1/10, 1/9, 1/8

1/11 KC. Most did field event work. Some did the regeneration circuit.

1/10 KC. Hurdlers included Lea, Holly, Jess, Des, Maia, Bianca -- and a special appearance by Deven. Mobility work until group was ready to go into warm up: A skip, B skip, switch hops, straight leg, shuffle, carioca, knee-calf-ankle dribbles  plus bursts. Wickets from 6-0 to 6-2 with 1/2H walkovers on walk back. 1/2-space3s. 2x2 at -1 and race space at -3". Side-by-side starts over 4 at -2 and one at -1. 2x30 timed accelerations. Bests: Jess 4.68, Holly 4.64, Maia 4.90, Des 4.47, Lea 4.44, Deven 4.22. Having run the 30s at the end of practice, the times were not as fast as they might have been had we not done the wickets and fast hurdle reps first. We'll do it fresh next time. Hurdle reps went well. Holly and Jess were running in 1.2 area. Des had some sub 1.4s and Maia was around 1.4. Didn't time Bianca, but she was able to handle the 3-stepping for the first time. Lea also got through a 3-step rep at -2' as Bianca had.

1/9 KC. High jumpers included Maia, Bianca, Lea, Michaela, Rachel, Sam and Keaton. Rehearsed pre-comp warm up and then did competition-style jumping at 3" increments until 3 misses and then down 3" with 3 more attempts. Lea cleared 4-10.5 and took a hard hit to nose from her own knee on landing; Maia cleared 4-4.5 and had some good jumps at 4-7.5 just clipping with heels. Bianca was long into takeoff and long over the bar, and cleared 4-4.5, but could benefit from a quicker, shorter last step to improve vertical drive. Rachel cleared 4-7.5 and made some good improvements in maxing her vert before starting layout. Michaela struggled with approach and takeoff point, diving toward bar. Tried some adjustments, moving in a bit to force a steeper takeoff angle, which seemed to improve things a little, but there's more work to do. She cleared 4-4.5. Sam made a very good adjustment in getting his back to the bar and speeding up his approach. He got over 4-7.5. Keaton got over 5-4.5 and had some good attempts at 5-9. Had some active takeoffs and better rotations.

1/8 KC. First night of next cycle. 400H training. Noah, Deven, Brian, Jess, Holly, Maia and later Des and Jacob. Started with mobility and then 30m f/b skips, switch hops, side shuffles, cariocas, dribbles. 4x10 wickets at 5-10 and 6-2 spacing (18/17 equivalent). 9x 3H 7-step at 17-step equivalent -3 -- pretty tight for some, a little long for others, but we were after the conditioning component more than the race rhythm, so we compromised a bit. Recovery was a walk around remainder of track. Finished with rudiments -- doubles and singles - fwd, bkw, sideways L+R. Stretched and rolled. Noah injured his hamstring on one of the later reps. Didn't seem too bad, but there's no such thing as a good hamstring injury. High jumpers trained independently with a circuit or with sprinters.

Week 10: 2nd week of break

Everyone trained independently.