Workout: 5/23, 5/16

5/23 KC. Alex worked around 4-5.5, trying some 5-5 step approaches to avoid the more abrupt turn of the 6-4. Also worked on angling plant foot to corner. Jess came over and popped over 4-1.5 off a 6-step a couple times.

5/16 KC. Sam, Maia and Rachel were joined by Alex and Jerome. Jumped up on 2-mat stack, did some short-approach with bungee, and then fulls at moderate heights. Sam worked around 4 to 4-2, Maia was jumping well with multiple clearances at 4-5.5 and some near misses at 4-6.5. Alex jumped around those heights as well. Rachel had multiple clearances at those heights. Jerome worked in 6-0 to 6-2 range, only missing twice at 6-2 and getting three.

Jess 2015 vs 2017

Sometimes you have to look back to see how far you've come.

2015


2017

NACC: Jess takes 400H title, 3rd in 100H; Des, Bianca, Rachel score

5/6 Lisle IL. A little less windy than the day before but still blustery. Maia started day 2 of hep with LJ and later did JT and 800. She delivered as expected on her events and hit her 3000 point target with a 3037 for 5th. Holly and Jess teamed with Tyler and Jerica for the 4x1, finishing 4th. Jess was 3rd in 100H, running another great time. Later, she and Des lined up for 400H finals, each posting a PR, with Jess running away with the title and Des moving all the way up to 5th. The day was capped off with a record-smashing 4x4, which included Jess (61.6), Holly (63.2), Lizzy (62.5) and Patty (63.2). In HJ, Sam had a good debut in HJ, clearing a couple bars. Savana also got her opening height. Rachel and Bianca topped out at 5-7.5, good enough for 7th and 8th.

5/5 Lisle IL. Day 1 had low temps (50s) and high winds (20-25). Maia started off her heptathlon with a 100H PR and then cleared 1.31 in HJ. Later in day, she did SP and 200. Jess qualified for 100H finals with a PR 15.40, and Des and Holly ran season-best times. Maia competed in open JT, and Holly and Bianca in TJ, with Holly getting 7th in finals. Jess, Des and Holly finished their day with 400H prelims, Jess cruised in with the 4th fastest time of prelims and Des was 8th fastest. Holly took a fall early in second half of race and did not qualify but only missed by less than a second.

Jess: 69.43/65.88 (PR 1st #2 all time) 15.40/15.49 (PR 3rd #3 all time) 9-0.25 (8th) 4x1 (4th) 4x4 (SR 4th)
Des: 17.39 (12th), 75.96/71.22 (PR 5th #4 all time)
Bianca: 4-7.5 (7th) 33-0.5 (13th)
Rachel: 4-7.5 (8th)
Holly: 34-2.5 (7th) 16.88 (10th) 77.43 (10th) 4x1 (4th) 4x4 (4th)
Maia: 18.71(PR =#11 all time) 4-3.5 26-1.75 30.01 14-5.25 102-2 2:54.20  3037 5th; 103-9 (9th) 111-3 (3rd)
Sam: 4-3.5 (14th)
Savana: 4-1.5 (15th)

Complete results

2016-17 Performance List

55H/60H (55H converted to 60H)

Ben Giese 9.24 (#10 all time)
Chris Kataura 9.37 (=#11 all time)
Spencer Kamke 9.54
Jessica Bilskie 9.49 (#3 all time)
Desarae Echevarria 10.49
Kim Schonder 11.08
Maia Heineck 11.77 (#12 all time)

100/110H
Jess Bilskie 15.40 (#3 all time)
Holly Denfeld 16.51
Ben Giese 16.91 (#11 all time)
Desarae Echevarria 17.39
Kim Schonder 17.44
Maia Heineck 18.71 (=#11 all time)

400H
Trey Horbinski 60.91 (#11 all time)
Tripp Horbinski 65.42 (#19 all time)
Jess Bilskie 65.88 (#2 all time)
Holly Denfeld 69.52
Desarae Echevarria 71.22 (#4 all time)
Becky Sondelski 77.55 (#7 all time)
Maia Heineck 78.65 (#10 all time)

HJ

Jordan Luce 5-9.75 (=#12 all time)
Spencer Kamke 5-7
Collin Rink 5-5 (#20 all time)
Bianca Trombley 4-11 (=#4 all time)
Rachel Lynde 4-11 (=#4 all time)
Maia Heineck 4-7 (#14 all time)
Kim Schonder 4-7 (=#10 all time)
Sam Brooker 4-3.5 (#16 all time)
Savana Black 4-3.25 (#17 all time)

NACC performance list

High jump / hurdle scoring

Jess Bilskie 112.48
Rachel Lynde 26
Des Echevarria 19.08
Bianca Trombley 18.5

Jordan Luce 11
Chris Kataura 11
Ben Giese 11
Holly Denfeld 10.08
Maia Heineck 8

Spencer Kamke 5

Collin Rink 4
Trey Horbinski 3

Workouts: 5/3, 5/2, 5/1

5/3 MU. Maia, Jess and Des did a combo hurdle workout. Swings, cycles, dribbles, 3x3 5-step hurdles, warm up start over 1 and then 2. 2x7H with early hurdles -1, middle -2, later -3. Everyone handled that well. Des and Jess then did a 400H reps. First over 3, then from 3 through 7 and then 7 through finish. 1 min between reps. Jess ran in low 5s for first set, mid-5s for next sets. Des was mid-5s for first set, upper 5s to 6s for second set and mid-6s for final set. Maia did some 800m pace work, running a 400 and 300 at better than 3 min pace. Holly trained on her own at another time. Jerica and Jess did some 4x1 exchanges, extending the takeoff distance to 25 shoes.

5/2 KC. Maia, Sam, Rachel, Savana and Alex were in for jump session. Did pre-comp warm up rehearsal and then 7-10 jumps (beginners took more), starting at individual opening height and working up from there. Sam worked mostly around 4-1, Savana 4-3, Maia 4-5, Alex 4-7 and Rachel 4-9. Rachel backed up a couple of feet, brought more speed and worked on taking off further away with some success.

5/1 KC. Maia, Becky, Rachel and Jess did hurdle mobility, 5x moderate weight deadlift followed by 5x tuck jump, 15x push up -- just for some strength maintenance. 8x4 1-step hurdles (4L+4R); 4x3 5-step elevators (2L+2R); 2x3 up/back/up random. 5 min bike cool down. 5 min stretch/roll. Holly and Des came in and did the same workout later.

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.