MJH KID-SPORTS ARE AWFUL LOG

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1-19-2023 FRI

Lactate workout
5 x flying 100m w/ 2.5'r

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1-20-2023 SAT.
Some curved sprints @ 90-95%
I laid out a coned radius for 26m to prepare for the indoor track **
about 90m each, 3 in BOTH directions (six total)

** A lot of "people" will bitch and moan about the right radius indoor tracks, but really, after doing the math....it shouldn't be THAT big of a deal for a HS kid. HS tracks and different that college, pro. HS are usually 31m rad inside line lane 1. College/Pro are 36m. Sure indoor is 24m lane 1, lane 5 or 6 might be 28 or 30. Point is, its that big of a drop from HS. It is a much bigger drop is radius for the college/pros ..... who run a lot faster.

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1-21-2023 SUN
REST

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1-22 Mon

We did the short sprint-endurance w.o.

20m maxV fly x4 w/ wbr (first time doing 4 reps)
rest 8'
20m maxV fly x2 w/ wbr (2nd one was slow, so stopped there)
rest 8'
flying 100m w/ 10m run-in

We normally just do 3 and 3 reps, but the time on the 3rd one was the fastest so asked for another.
Only two on the 2nd.
The fly times were bleh, but the 100m was good (well ahead of last year at this same "juncture").

I changed all the batteries in the freelap equipment (plyons and chips)

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1-23 Tues REST DAY

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1-24-2023 Wed

Lactate day

We did a few 20/30m block starts first.
Then did a quasi-23 second drill, which is simply 2 x 200 w/ 10'r
But (normally flying start) we did out of the blocks with e-starter, in lane 1, with a 50m straightaway into the curve and 50m exit .... all this simulates the indoor track meet we have coming up.
If I torture the times (data) enough, comparing to what a normal 23 sec drill would be, the times were ... "good". Considering we just started lactate work, etc....comparing to other practice times at a similar juncture.

You'd have to substract ~1 sec or more for RT and blocks vs flying start....and then figure lane 1 really sucks compare to lane 7 .... and starting the curve building into the straight, is worse that blowing full speed INTO a tight curve like that. Maybe deduct 1.5 seconds? From a 200 race time POV, the times suck.

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1-25-2024 REST

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1-26-2024 - MAX V -
30m fly x 4; 8'r
a couple were good times

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1-27-2024 - ACCEL
blocks
30mx2x3;
30mx1x3
his accel still sux
I'm really worried about this, should have put more work into acceleration stuff
(strength training, sleds, hill accels, etc)
Messing around those weeks with the other 2-3 boys .... I regret that now.
Should have put all my efforts into my own son.
Those kids just don't have it in them to improve on their own.
Sorry....but that's the truth.

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1-28-2024 - - LACTATE
(3) x 150m 4'r
Did regular ol' 450 workout, lane 7, start on curve @H4, etc
Times just OK, I guess we might be in a better place than that of last year.

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1-29-2024 - REST

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1-30-2024 ACCL & MAXV:
(2) 20m blks; 4'r
(1) 30m blks; 6'r
(3) 60m blks 7'r
He will only run a 7.5 at the indoor meet coming up.



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1-31-2024 TEMPO?:

laid out a 24m rad curve with cones to emulate the tight indoor track
we have to deal with coming up.
; about 50m straight + ~50m of tight curve?
x5 at 90-95%?! medium rests



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2-1-2024 - REST DAY

2-2-2024 Meet; 60m = x.xx; 200m=yy.yy

3 - REST

4- 1st day of offical school practice.
I am the sprint coach this year.
They did manage to hire a new head coach.

[mbasic]

2-2-2024
Meet went well, 7.2 and 22.5
That track with tight turns and weird setup was a negative....but overall pretty happy with this.
Finished like 40th out ~60 kids in the 60m
... and 12th / ~55 in the 200m.
Keep in mind these are college kids ( B-level college kids, but college kids nonetheless)




2-3-2024 REST

2-4-2024 Funny, he has to miss the first day of school track practice due to work. So I Rx'd the 5x100 predictor lactate workout. The first 4 times were slow, and then it seems we/I induced some diarrhea response to the lactic acid build up. Googling it, I guess this is a thing.
So we only got four times in/

2-5-2024
was going to rest him, but this was the first day of school practice.
Got him to demonstrate warm up drills, etc
Had him run (3) 20yd flys in flats, super slow.

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2-6-2024

General Update and Gossip about track related issues:

-- I (MJ's dad) am the sprint-coach again this year at his school.
They hired a head coach, but it seems I'm doing all the logistical stuff

-- At the HS facility we rent from the public school system, the coaches of that HS's sprint team
were a duo (BF/GF) who also run a track-club, and also coach sprints at the local comm.college....
....they apparently quit the HS gig. As they no longer appear on staff/roster/team .net page.
The woman coach ghosted us a few years back on coachup.com or whatever....
....MJH might not have had the outward indicators of being a promising athlete or something. lol
He just outran about 1/2 their jr.college sprint squad at the recent meet.

-- The Youtuber-speed-guru guy, who coached at AHS for a year .... he too no longer appears as a coach on their roster/team site.
so he is done. I reached out to this guy for help with MJ at one point also four years ago,
and got one reply 'ok', and then got ghosted from their on.

-- Our old school coach ('22 season), who coached one year, and left us to coach as MsqHS....
he ALSO no longer appears on their roster/team site,
so he is done there as well I guess.

Fuck these people ....

[mbasic]

WEEK OF FEB-5-2024

Mon. (3) 20 yd flys, box jumps, etc

Tue. OFF REST...rain got us

Wed. (7) 30m falling start accelerations, 3'r, hurdle hop x3x5

Thurs. @ track: Wickets x 40m x 8; depth jumps; altitude drops; etc

Fri. (4) 20m flys on rollout track at school. slower surface i think

Sat. 3x150m predictor workout. Results meh

[mbasic]

WEEK OF FEB-12-2024

plan:

Mon. SSE Workout:
3x20m fly x2 8'r; 1 x 100m fly
results kind bad?!

Tue. Wickets
Wickets in grass.
Box jumps 5x5
stading 5 bound drill, stick landings/paused

Wed. Accel -
Blocks @ school on rollout track 8x30m 4'r
Hurdle Hops x4x5

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So .... everyone is going to miss a meet coming up because the jr and sr trips at school. The following week is spring break. More kids will miss that meet and/or won't practice during spring break I'm sure. A lot of kids got stuck in soccer and basketball for an extra week, and didn't show for the first 5-6 practices .... and then took more time off....understandable but a lot of them don't start/play a lot, and their practice regime isn't bad (in-season).

A couple of other kids came to practice one and then disappeared.

The archery coach got fired, and it leaving the school and taking his daughter with him, so another casualty.

About 8 other kids signed up on the sign in sheet, but complete no shows.

2 other sprinters (FB players) are really intermittent.

The whole fucking place sucks. No one has any sort of self motivation or mojo. No one wants to get better....but maybe 5 kids on the whole team.

The two athletic females are all over the place.....the senior, who has done hurdles (somewhat successfully for 4 years) wanted to try javelin out of no-where? WTF. she is short, short armed, and doesn't have the upper body for it. Wasted a sprint day fucking around with the jav throwers....and she missed a bunch of practices already due to soccer. The other freshman girl (who the middle school track coach said was a prodigy, or "The One") waffles constantly about event selection, her knees hurting (did soccer), and talks about leaving the school next year to go to a public school.

The new head coach they hired, said some shitty stuff to me the other day....
so tomorrow is the winter sports banquet, and we have the offsite track rented during the same time (2 days a week, Mon and Thurs, been planned for months now). A lot of soccer/basketball kids will miss .... he wanted to do a practice earlier at the local park in grass. I was like fine, but sprinters need to use the track we rented, and train fast. (most of the sprint crew we have, wasn't in soccer/Bball. a couple kids would miss). He eluded (mumbled) to something like a was orchestrating the program around my son. Throwers would be going to the track also to use the rings, etc.....throwers aren't going to run fartlek/intervals at the park (we have no throwers would miss due to the banquet). I also have to mother-fucking WORK that day when we wants to do his "day at the park" thing. So practices at the track from 6-8pm really workout for me. We paid a lot of money for that facility. The distance guys? yeah, they can do off-campus/off site long runs where-ever....sprinters and throwers kind need to hit the track AT LEAST two days a fucking week.

I saw a 'neato' meet up north in a dome/indoor facility. I bounced off the HC and the AD if it was OK for me to take 5 sprinters up there....we could clean house. Win medals. Post I bunch of shit on the school social medias as a sort of commercial for HS track. Distance would get cooked as its high altitude. Travel logistics would be easy for 5 kids. I could take 3. Another family 2. I told the HC/AD I would flip the bill for the entry fees, food, hotel if we get trapped up there, etc. ... they OK'd it. I messaged the althetes and their parents on the Group App. .... got a couple of thumbs up. I doubt its going to happen, not getting any feed back.

On Wed. I was rolling out the rubber rollout track (which is a mother fucker to do ) at the parking lot at the school. A teacher/staff member came up to me and said I was blocking the lane, and couldn't do that. That I needed to move (my truck and etc.).
I said:
- I am the track coach, we've done this several times a week already
- I cleared this all with the AD, he knows about it,
- pick up time is expired, this is why I start rolling out when I do.
- there are hardly any cars around, as pickup time has expired.
- they can simply drive around in the adjacent lane
....I mean, I put out orange cones and pylons....it pretty clear what to do.

Its a mother fucker to roll out and set up in a straight line.
Its 1600 lbs....42" wide x 80m x 12mm (1/2"inch).
It not just rubber, its a special track material for spikes made by a company that also
surfaces world class track venues.....
It doesn't want to go out straight, and wants to "crinkle over. and go crooked.
Takes about 20 min to unroll and straighten into a line.
You can see what I'm talking about with the traffic thing here.....



Below would be awesome meme source material.
Either:

Mr. Smith is my son, and I am Morphious in the chair.

or

I am Mr. Smith, and Morphious is our Athletic Director.

[DCR]

It’s like you’re surrounded by idiots / lazy people. I say that not in disbelief - I fully believe it.

HC’s a bitch.

[mbasic]

It’s like you’re surrounded by idiots / lazy people. I say that not in disbelief - I fully believe it.

HC’s a bitch.

I have to cut the HC some slack. He is into coaching and is putting in some effort.
He has a pretty good attitude otherwise ....but sort of a ding dong when it comes to some physilogy and training stuff.

Here's another:
- Several 11 and 12 graders are going on a 3 day field trap/camp thing. They will all come back Fri @ 3:20 pm per the itinerary (3 hr ride in vans). We have a meet scheduled for the next morning on Sat. He wants to have a quick "practice" Fri at the park right after they get back, prior to the meet the next morning. He mentioned the distance kids and some of the others. I didn't say anything, but: 1-by "practice" you mean make them tired for the meet in 16 hrs? or 2-the kids will be mentally checked out on a Friday afternoon after 3 day trip. So even if say the hurdlers wanted to brush up on some stuff, I don't think their CNS is going to put it's best foot forward.

- He mentioned running/jumping/plyos is sand is good for power .... "really works your quads". In the S&C / sport performance realm, "sand work" is viewed as sort of a meme in this modern day. You completely blunt the SSC and reactive effects of ground contact associated with jumping and sprinting.....its like the lifting weights standing or sitting on a bosu ball etc.



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2/15/2024 THURS

I had to work up to 5pm, so at 6:20 ....
MJH and I went to MHS at our scheduled time and sprinted.
6 x 100m fly at 98% w/ 5'r.
This seems more effective/better than 5x100 w/ 2.5'r
I'll call this 'soft lactate' workout.
It was still pretty brutal

The 'team' met at the park at 4 pm and did hill runs in the grass.

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planning ahead:

2/16/2024 FRI
...will probably just have him lead warmups, and then he can check out of practice.
he is going to be somewhat hung over from thursday.
I told him he could leave early and I would talk to coach, IF he did the sauna for 20 min real hot.
....he has been doing the sauna lately about 1-2x week, would like to bump this up to a solid 2 to 2.5x / week
while its cold.

2/17/2024 SAT
...probably some block work, he need to work on acceleration.

2/18/2024 SUN
...off

[mbasic]

2-17-2024 SAT

He lifted legs, chest, tris
He did back and biceps yesterday
I told him to take it easy.
For reference:

HH TRAP BAR DL
305*3*3

INCLINE PRESS
144*8,8,6

DB LUNGES
LTE
PEC FLY MACHINE
WTD DECLINE SITUPS
LEG RAISES
CALVES

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2-18-2024 Sun

TOTAL REST

2-19-2024 Mon, Pres day
school off, still had practice at track
whole team, including mikey, times were shit
(4) x 20m flys
(2) x 100m fly (these were just soso)

...whole fucking team is breaking down with tweaks and strains....or sick (virus), or grades-ineligible.
Either 3 different problems:
1 - overuse, kids coming from soccer and/or basketball are spent
2 - kids did nothing, had no GPP, aren't very robust
3 - kids are missing practice, miss critical days, and then freak when they have do something intense

....none of the girls really take it seriously ....its a social event for them



This is like a glorified PE class...JFC


2-20-2024 Tues, lite day @ home school field
longer warm up
Various Bounding drills 20min
Boom-Booms- 15min
Wickets, pistol, pipe over head
CORE: leg raises, planks

2-21-2024 Wed, block starts
@ home school with rollout track
MJH: 30m x 2 wbr x5 w/5'r

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2-22-2024 Thurs - Lactate Day
School practice @ MHS track
3x150m predictor .....caught a little extra rest on the 3rd rep.
But these times were good.

2-23-2024 Fri
Rest

2-24-2024 Sat
Rest, may have lifted upper body


2-25-2024 Sun - Speed Day
Went to ACP track to try it.
Terrible, the track is 3 years old and the top layer of crumb-rubber is coming off
and there is like "rubber ball bearings" all over the surface ....its actually slippery is regular shoes.
Spikes are ok, but I did sweap the first 10m of his block start using his clothes....

Was a terrible day time wise. I no shit started to have a depressive-panic-attack and almost cried.....I kept it all inside, and was wearing sunglasses ....he was unaware.

30m blks x 2
40m blks x 1
60m blks x 1
...at this point, I shifted to go ol' 10m flys...these times were OK
10m fly x 3 6'r

2-26-2024 Mon - 'soft' lactate day
School practice, but at the MHS track
100m (1blks + 4 flys) @ 95% on curve. Reps 1,3,5 normal, 2&4 reverse direction

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2-27-2024 Tues
At the APHS campus.

Bounding drills.
Regular box jumps: 2x5
Seated box jumps on clap: 4x3

Sled drags: 35#+sled x 20mx2 x5

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2-28-2024 Wed
Rx' rest day

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Got one kid on the team, super small, smallest male. Maybe 5'6" 120#. Tries hard. Coachable. Shows potential. Not fast / not slow ...but is getting faster. I guess I learned from his mom he has a Personal Trainer. He has been having some leg issues (cramps, soreness, pain, splints?, etc) lately but we seem past that now.

I told the mom to have him take Wednesday off. That he was fine, but its just a planned rest day, "even my son is off".
She said, "ok we will do LOTS of stretching".

I mentioned to "just relax today, and eat, and sleep.....maybe see he gets 1g of protein per pound of body weight".

She mentioned his "trainer" was Rx'ing 190 grams per day. She said he weighs 130, and is currently getting about 160g/day. But trainer wants 190.

First off, there is no way that kid weighs 130. Maybe 120 max. 2nd ... lol @ 190.

[mbasic]

2-29-2024 Thursday
At MHS.
Worked on 4x100 exchanges . Made it an acceleration thing and a maxV thing

3-1-2024 Friday
Full rest

3-2-2024 MEET DAY

100m laid a turd. But the wind was bad, and I think worse than the wind gauge showed....everyone in that heat ran shitty. 5th ...scored points

200m redeemed himself. No wind. 1st by a nice margin.

4x400. 2nd. But only lost to a div 5 school. Our team was MJ(sprinter) and 3.long distance kids who hadn't run a 400 in a long time...

We actual won the Division 5 trophy! It was divisions 3-5.

[mbasic]

3-3-2024 SUN - total rest

3-4-2024 MON - blocks at track 30x2 x5

3-5-2024 TUE - 5x 100m flying w/5'r ....good times here, should have done six rep looking back

3-6-2024 WED - off/rest, Junior trip

3-7-2024 THUR- on trip still, but did 5x 80, tempo runs, 30m slow build, then 50m fast

3-8-2024 FRI - still on Jr. trip, supposed to be back by 3:20pm

Meet tomorrow. A smaller meet
put him in the open 100, open 400, and 4x400.
was going to skip the 100, BUUUTTTT the wind was looking favorable with the track direction
so I signed up. Entry-deadline forced my hand, but since then, the forecast has changed a bit.

Figuring this meet is a 400 workout for next week (400 and 4x4)....with the weird time-off
for the Jr. trip and what not. What we do next week depends on these meet results.

Last week his 4x4 split was good, probably best ever ....he chased a guy down but came up short.
.... there was probably a lactate adaption there doing the 200 and 4x4.
After the 200 he was dry heaving a bit (real nice time); and the 4x4 he really pushed it.

This Tuesday's WO has really good times compared to last time we did this.
like, 5th rep Tues was 10.84, previous two were sub 11 as well. A couple weeks back 4th & 5th rep were 11.26 & 11.60.
The last 3x150 10 days ago was just pretty good/"ok" ...

There is one fast sprinter entered who has a better 400m seed time by a ~second, that could be the key to him pacing it correctly.
If he breaks the school record, we will move on to just worrying about the 100 and 200 for the rest of the season.
(still running a 4x4 leg when needed every now and then)
He would hold the #1 pos. season ranking of Div.5 also .... I don't think another D5 kid could beat it.
An 800-kid has the current 400 lead, but I don't think he get can't any lower....he has to be maxed compared to his 800 time.

[mbasic]

3-9-2024

Meet was trash.

100m the starter held them at set for 3-1/2 seconds no lie. He barely flinched (no FS tho), and then after that he pulled the trigger; son was probably a good tenth behind everyone else. Poor result. I think he gave up the last ten meters too because wasn't in with the pack.

Did a 4x100

Was smoked for the open 400. The meet was super small and there were only one heat of 4x1 relays. And maybe 2 or 3 girls open 4 heats, so he had to go real quick after the 4x1. Still medaled silver but time was not what I was hoping for.

[mbasic]

3-10-2024 SUN Rest- he lifted some upper body shit. Sauna 20 min

3-11-2024 MON - school practice
Track: Going to make a more concerted effort on fixing his acceleration phase. There is a certain cult of sprint-coaches who believe acceleration will simply improve if maxV improves .... that is, they believe who still need to touch-acceleration to keep familiarization with the mechanics and motor patterns but MaxV training will drive the acceleration numbers down (faster). I have/had bought into this idea for about 3 years now but I think its flawed thinking/lazy coaching. I feel bad that its taken this long to accept I (they) were wrong.....

With that said, every Monday for 5-6 weeks we will do sled work, with a quasi-post-activation-potentiation concept.

Today we did:

20m block start with e-starter.
set1- with sled+10# x20m x 2 reps
set2- with sled+10# x20m x 2 reps
set3- 1st rep sled+10# x 20; 2nd set no sled/free x 20m
set4- with sled+10# x20m x 2 reps
set5- 1st rep sled+10# x 20; 2nd set no sled/free x 20m

Thursday: will try more of PAP thing.... (sledx1/4'r/no sledx1)x1 w/4'r x 3sets ...then a couple of 60's

This is what I'm talking about, should have done this all preseason. Fuck I'm dumb
(old video from two years ago)


I guess I got caught up a bit with training those other three boys during the winter and tried to accommodate those 3 kids AND include my son into what they were doing. It was a big mistake. Those kids aren't invested into track/sports like we are. They SAY they really care about football and want to get faster. (There are only about 5 kids plus my son who seem to GAF about track/sports/making themselves better... 3 distance kids, and one other freshman sprinter)

So to recap:
L.A.: flaked out on the winter training; frequently misses practices for sprint track; injured often and is out of shape
N.P.: has some talent; but does miss a bit of the track practices
A.P.: more worried about martial arts; over use injury; is slower that I thought he would be; doesn't respond to training

So I tried man ....I really tried. And fucked around with my son's training because of this^. Not next year.

[mbasic]

3-12-2024 Tues
Did 3x150 w/4'r lactate workout ...on his own at MHS w/ Baraka.
(on his own = away from team as Tues is our day in the grass at our home campus)


3-13-2024 Wed
Rest day

3-14-2024 Thru
Tried to do a PAP combo speed thing with sled.
20m sled
20m blks
20m sled
30m blks
20m sled
40m blks
20m sled
60m blks

3-15-2024 Fri
Rest/ Rained anyways

3-16-2024 Sat
Meet.
Did ok. All the good sprinters showed up at this meet.
Wind was good.
16th in 100m ... 4th best ever time, although +2.5 wind.
7th in 200m ... was seeded in top heat anyways.

[mbasic]

3-17-2024 Sun
REST

3-18-2024 Mon

Accel. day

20m blocks w/ sled+10# x2
6' r
20m blocks w/ sled+10# x2
6' r
20m blocks w/ sled+10# x1; 20m blks x1
6' r
20m blocks w/ sled+10# x2
6' r
20m blocks w/ sled+10# x1; 20m blks x1