G & K's High school Training
I started training two high school girls who have an interest in the 400. Both have come from cross country. One (G) I worked with briefly last year. She was very fast and wired for sprints, yet the XC coach got a hold of her. She is struggling at current, and struggled during the XC season as well. Her PB is 60 in the 400 last year.
(K) has a similar background, but did a little better in XC. She ran the 800 last year.
I have decided to go with a L-S program for them, with a few tweaks, which will be detailed later when we get to them.
Last week's workouts
Friday Mar 13
Med Ball Squat Throws x 10
1 hop x 10
Tempo: Big Circuit
Saturday March 14
4 x 10 (warm up)
1 x 200 up hill (K ran it in 32, G in 35)
Medball throws: chest, side, partner abs on their own at school
Med ball crash mat throws x 10
Sled 3 x 20
Standing 2 x 30 (K: 4.5, G 4.6)
2 x 300, Rest 7min
G: 54, 58
K: 51, 54
Wed March 18
Temp: cool (train at 7pm)
K's quad tightened up during the warmup. turned out their coach had them doing some crazy plyo drills, similar to a lunge jump. So K did no workout at all, just treatment.
2 x 600, 12 m Rest (2:14, 2:36)
K came in for massage today. Thigh was very tight. I don't think a leg swing would hae cuase this much tightness. She will be doing a few days of treatment and we should be back to good next week.
Sat Mar 21
Temp: 45 (cold)
2x300 G: (54, 57)
The second rep was 1 second faster, although the first rep was the same as the last workout. The effort was much easier today for these, where the first day was more of a struggle.
Mon Mar 23
K: leg getting better. Did Day 3 of Mach's leg injury protocol. Tightness moved upwards from mid thigh to more hip. Will continue to do massage. First meet is next week. Not looking good.
G: Had massage yesterday, everything felt good. Today, doing 20m block starts, had thigh tightness on 3rd rep at 100%.
Not good. No idea why this happened. Warm-ups have been good, workouts haven't been too intense (or maybe so)...argh
Tue March 23
G & K came in for massage today. Both were improved, but both were tight. It seems the longer SE work had a very drastic effect on their thighs. Coming from a XC type program, this was a huge lesson learned.
I am re-thinking my HS programs. With the cold weather, it makes it tough to get in speed and SE days outdoors. Going inside will lead to running on concrete floors.
With meets starting within 3 weeks of the first official day of practice, makes it tough to do anything fast in that time. Not an easy situation.
Tomorrow is their day off. Hopefully can begin easy tempo runs later this week.