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.