11/15 Aaron warmed up and then ran about 10x 3H 5-step (39-39-42 for most). About 5x2H 3-step (42 -3). Hurdle stretches. Did well considering all the reps were done in trainers. Handled the higher hurdle heights well. Trail leg position was excellent. Lead leg tracked well. Just a bit of rotation causing the left arm to wrap behind the back slightly.
11/16 Emily did 3x20m falling start acceleration work, 2x3H 5-step, 1/2-space and 1-step drills and then: 2x1H, 2x2H, 2x3H, 2x2H (1st reps at 30, 2nd 33, ranging from -2 to -1). Good splits in 1.2 to 1.25 range. Worked some on lead arm and trail leg mechanics. Need to continue to work on power off the hurdle to close the distance between hurdles without reaching. Ended with 5x4H up and back 5-steps (33) and hurdle stretches.
Tuesday, November 15, 2011
Monday, October 31, 2011
Practice starts
10/31 Halloween and first day of practice. Jonathan came as a guy on crutches. Aaron showed up with a cast on his arm. Sadly, they weren't costumes. Emily, Tom, Mike and Aaron (with cast) did a full warm up plus 10 laps of ins and outs.
Keeping the emphasis on general conditioning the next few weeks. We will ease into hurdles and high jump over the next couple of weeks. After break, we will pick up intensity and specificity a bit.
Keeping the emphasis on general conditioning the next few weeks. We will ease into hurdles and high jump over the next couple of weeks. After break, we will pick up intensity and specificity a bit.
Thursday, June 2, 2011
Emily named Academic All-American
Emily was awarded second team Capital One Academic All-American status in the college division in District 5, sporting a very nifty 3.94 GPA in biomolecular engineering. Congratulations on dominating the track and the classroom!
Tuesday, May 31, 2011
Kevin breaks his own record in national decathlon
Kevin had a great performance, finishing 9th, just 8 points out of 8th, totaling a school record 6,431.
11.38 6.62m 12.06m 1.78m 53.15 15.24 38.91m 3.30m 48.93m 4:58.88
(778) (725) (610) (610) (675) (821) (642) (431) (573) (566)
11.38 6.62m 12.06m 1.78m 53.15 15.24 38.91m 3.30m 48.93m 4:58.88
(778) (725) (610) (610) (675) (821) (642) (431) (573) (566)
Monday, May 16, 2011
Weekly highlights 5/11 - 5/22
5/11 Kevin lifted and then did hip mobility with high knee running into stride/pickup/sprint. Leg swings followed and 3x3H 5 step. Next, 1 (stand) -2 (3pt)-3-2-1H (blocks). Finished with 4H (-1/2). Hurdling was crisp and fast -- most ht splits sub-1.2.
5/12 Kevin took about a dozen jumps at a variety of heights. Worked on keeping the curve more gradual to avoid a cut to the bar.
5/14 At Chicago. Nasty weather -- 40s, rain, wind.
Kevin ran 15.36/15.58 (6th).
5/17-18 Kevin ran 15.28 and high jumped 5-11.5 -- great performances en route to a national qualifying decathlon point total -- 6424!
11.41 6.83m 12.73m 1.82m 53.73 15.28 42.72m 2.99m 46.40m 5:09.38
(771) (774) (651) (644) (651) (816) (720) (354) (536) (507)
5/22 Kevin did some combo hip mobility, high knee and jog/stride/pickup/sprint warm up routines. 3x3H 5-step, 1x1-2-3H (stand, 3 pt, block), 1x6H + finish. Stretch.
5/24 Kevin took about 9-10 jumps in 5-6 to 5-7 range.
5/12 Kevin took about a dozen jumps at a variety of heights. Worked on keeping the curve more gradual to avoid a cut to the bar.
5/14 At Chicago. Nasty weather -- 40s, rain, wind.
Kevin ran 15.36/15.58 (6th).
5/17-18 Kevin ran 15.28 and high jumped 5-11.5 -- great performances en route to a national qualifying decathlon point total -- 6424!
11.41 6.83m 12.73m 1.82m 53.73 15.28 42.72m 2.99m 46.40m 5:09.38
(771) (774) (651) (644) (651) (816) (720) (354) (536) (507)
5/22 Kevin did some combo hip mobility, high knee and jog/stride/pickup/sprint warm up routines. 3x3H 5-step, 1x1-2-3H (stand, 3 pt, block), 1x6H + finish. Stretch.
5/24 Kevin took about 9-10 jumps in 5-6 to 5-7 range.
Monday, May 9, 2011
Kevin and Emily win NAC titles in highs
At Benedictine. 50s and breezy.
Emily breezed to victory running the second fastest time in MSOE history while Kevin charged back over the last two hurdles to pass two en route to another win and meet record. After some struggles in the earlier rounds, Karly claimed second in the HJ and nearly pulled out a win with a strong jump on her third attempt at 4-11.5. Lots of others made their way into the scoring column.
Kevin 15.35/15.04 [1st]
Eric 17.12/17.14 [7th] 63.48
Mike 5-9.75 [T4th] 16.61/17.14 [6th PR #3 all time] 61.45 [4th #10 all time]
Tom 63.48
Joe 5-7.75 [6th]
Alex NH
Emily 15.74/15.90 [1st PR #2 all time]
Mollie 4-1.5 18.31/18.52 [8th]
Leah 19.13
Karly 4-9.5 [2nd] 18.38/19.26 [#5 all time]
Carol 4-5.5 [7th] 1:13.57 [5th PR #2 all time]
Complete results
Emily breezed to victory running the second fastest time in MSOE history while Kevin charged back over the last two hurdles to pass two en route to another win and meet record. After some struggles in the earlier rounds, Karly claimed second in the HJ and nearly pulled out a win with a strong jump on her third attempt at 4-11.5. Lots of others made their way into the scoring column.
Kevin 15.35/15.04 [1st]
Eric 17.12/17.14 [7th] 63.48
Mike 5-9.75 [T4th] 16.61/17.14 [6th PR #3 all time] 61.45 [4th #10 all time]
Tom 63.48
Joe 5-7.75 [6th]
Alex NH
Emily 15.74/15.90 [1st PR #2 all time]
Mollie 4-1.5 18.31/18.52 [8th]
Leah 19.13
Karly 4-9.5 [2nd] 18.38/19.26 [#5 all time]
Carol 4-5.5 [7th] 1:13.57 [5th PR #2 all time]
Complete results
Tuesday, May 3, 2011
Weekly highlights 5/2 -5/3
5/2 Carol warmed up and worked 400H, going 2x 1 to 3 walk to 4, 5 to 7, walk to 8, run 9-10+finish; ended with some oppo work. Mike and Eric warmed up and worked 110H, 3x3 5-step, 1-2-3H, 1x6H+finish, 1x2H+finish.
5/3 Kevin, Joe, Alex, Carol, Karly and Mollie warmed up and worked at -4 inches off season best and then as high as season best.
5/4 Leah, Karly, Mollie and Emily did the workout Mike and Eric did Monday. Eric, Mike, Arthur, Tom did the workout Carol did Monday.
5/3 Kevin, Joe, Alex, Carol, Karly and Mollie warmed up and worked at -4 inches off season best and then as high as season best.
5/4 Leah, Karly, Mollie and Emily did the workout Mike and Eric did Monday. Eric, Mike, Arthur, Tom did the workout Carol did Monday.
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