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.