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13.7 race at regionals

2 weeks since last post...

He ended up racing a bit after he and I discussed some things. He ran 13.6 in his meet back and 37.2. Technically was outstanding. Unfortunately I was running the...

It's been two weeks since last post.

The girls won the division! The meet was filled with huge season best and PRs. The boys had a semi-rest meet not running a full schedule as the division...

I took advice of Ange based on what Charlie had her do. We have not had any issues hitting hurdles. Tuesday after a solid warm up, great drill sessions, we did 3 runs over 5 hurdles spaced 9 yards...

The lead leg is getting around the front better than before. The reach arm on take off looks ok, but try to pause the video around 51 sec at touchdown. Notice the extreme trunk rotation with the...

Ange always has great insights to these things. I've come to conclusion injuries happen for reasons which I may or may not fully understand why. Doing a lot of hands on work, I try to not only...

I found RHR and HRV were never very correlated. Often low RHRs didn't mean great HRV scores. I also think a subjective test each morning such as a "feel great, feel so-so, feel terrible" helps to...

Sat May 5 Temp: 70s and sunny!

Best weather all year. The boys 4x200 set a meet and school record running 1:30.4. The 4x100 (same 4 kids) ran 43.7, season best, but had 3 poor exchanges. A lot...

We finished a slightly modified GPP the week of April 5.


Week of April 8: Meet Thursday (most had to run 3-4 events) Going into that week I think we just did tempo as the weather was bad....

Today the weather was incredible..70F!!

The girls ran incredible. In the 100m, two girls finally legit broke 13 seconds. Last week they both did but times were very sketchy. Today was...

I think the trail leg is coming to the front a lot better. A chest height camera view of the drills from head on will confirm it but it looked like on the drills your foot was coming over the line. ...

It's been a really long time since I posted last...

The first 8 weeks of season has been terrible weather. On days that were nice we tried to get in quality SE work. The theme during indoor was...

Last week Thursday was a beautiful day in the 60s and sunny. The kids did easy tempo runs. One 4x400 girl who had to miss the meet Wednesday did 200+150 (planned 200+200 but had grade 7-8 track...

Since the last post, we had spring break workouts. The theme was crappy weather. Mainly cold with lots of wind. We were able to get a few decent workouts in that week.

When we got back, more...

To help with video set up for 110m, using a bleacher if possible, around Hurdle 6. The zoom should be good enough for most of the race without zooming out. If no bleachers, then zoom the camera all...

Nice job! What are plans for spring/summer? AAU/USATF summer series?

14.1 30 years ago is really fast. In the US, each year there might be a few dozen kids who break 14 seconds. Very impressive record.

Bob is a good guy and has gotten good results wherever he has been. His view is different from Charlie's. I feel the soccer research has a limited view point and is very "inside the box" in terms of...

Great advice on hurdle warm-up! I use something similar.

Yes, I would use low hurdles (24" maybe) and do the same set up with the lines. You can go slow and eventually speed up as mastery occurs. I also found the low hurdles to be great for working on...

Try to get the trail leg more in front of the body. I have had the middle of the hurdle on the line and then did trail leg only drills where the trail leg on the other side of the line. Also try to...

Thursday Mar 28 50F !!! Great weather today.

The group did 300+4x60, 250+3x60, 200+2x60, and 150+60. Overall great effort.

The indoor S-L group did 80, 100, 120, 150, all in great times for...

Wed March 27

Temp was a cool 45.

We had a team meeting about paperwork, spring break plans etc. By the time we were done, it was 4pm and at 430 was a soccer game. The kids who warmed up at...

Thanks Ange!

This year will be interesting. The cold weather has caused many kids to stop coming to practice. As the coach, it was a tough call deciding to go outside or stay inside. Knowing we...

Monday March 25
Indoor group: tire 3x30m

3x30 (stand, block, 20+30fly), 3x40, 3x50 (all sets stand block fly)

Hurdlers did 3 starts to 2H

Rest of group did 3x3x30 tire sprints, then 3x30...