06.11.08
Posted in Results, Road Races, Schools, The Colonel, Training at 7:01 am by Administrator
chris and i went up to mcfarland to run this race. we got lucky with the weather and tried to forget how much gas cost and headed to race.
the race course is a about two miles south of the high school, west of 99. we found out that the mcfarland team runs from the school to this course as a warmup each day. we were able to spot the race because of the sea of red warming up at the entrance of the almond orchard.
coach ayon and his team warmly greeted us and told us about the course. it was basic a rectangle that ran through and around the orchards. these orchards are where the team runs daily unless it drives out of town to run in the hills.
the good thing about running in the orchards is that there is some shade and the distances are known because the fields are laid out in nice even half mile and mile intervals.
the race was a quick one and galvin won it in a sub 16 performance. at least 10 runners were under 18 minutes and my son, chris ran 18:15 for the 5k course.
hopefully more bakersfield runners will run the other races in this series this summer.
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03.29.08
Posted in Athletes, Driller of the Week, Invitationals, Profiles, The Colonel, Training at 3:06 pm by Administrator
my son christopher’ s first race was the following:
33:56 Jun 6 2006 Handicap Summer Series 5K – #1
and at the liberty frosh/soph invite (less than two years later) he ran 10:45 for 3200 meters.
his splits were 75,81,82,82,83,83,83,81, and 77. he went thru the 1600 in 5:20 which is almost his pr.
he has been training old school, with lots of high mileage weeks. a month ago, he ran a half marathon in 1:26 and he is now training to run a marathon in may.
he hopes to go sub 3.
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02.11.08
Posted in Athletes, Driller of the Week, Profiles, Results, Road Races, Training at 11:41 pm by Administrator
in may of 2005, christopher graduated from bakersfield college. this may, he plans on running his first marathon:
The Palos Verdes Marathon.
the csub peak run was a start to that goal. after being sick for a couple weeks and going through the rigors of the academic decathlon, i wasnt sure if he run very well. but i i knew that he had a shot at winning the race if the field was the same as it had been in the past.
when we got to the race, i looked around and thought that today was his day and he went out and won the race. the time wasnt fast and the field wasnt deep but a win is a win.
he has never won a race before. gotten second a few times but never a win. so with this boost he begins his marathon training.
to start, i had him run home after the race. so he ended the day with a little over 12 miles.
over the next couple months, he will be following the daniels’ marathon running formula. which is built around two quality workouts a week. he will also be running more local road races like the btc half marathon, the kern river 15 miler and the rio bravo 10 miler.
i hope he will also want to run some track meets this spring because the speedwork will make his marathon pace seem easy.
his main goal is to finish and get as close to 3 hours as he can. to break 3 hours one must run 6:52 miles. according to daniels book his 2 mile PR (vdot 55) predicts he is capable of doing it.
we shall see.
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02.08.08
Posted in Athletes, Coaches, Profiles, Training at 10:30 pm by Administrator
An Interview With America’s Unkown 3:56.00 Miler- Steve Sherer
Posted Thursday, February 7, 2008 -
LetsRun.com’s Robert Johnson caught up with 26-year old American Steve Sherer on Tuesday night (Feb 5) with a half-hour phone call.
complete interview HERE
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01.10.08
Posted in Coaches, Running 101, Training at 8:00 pm by Administrator
Endurance Training for Distance Events – Joe Vigil (USA), coach of 2005 Athens World Championship medalists Deena Kastor and Meb Keflezighi, was the Congress Keynote Speaker. Vigil praised the goal of eliminating all barriers to promote and improve Athletics – ethnic, national, financial, racial, economic, etc. The Congress participants exemplified this goal. Athletics is the most important sport of all and endurance training is vital for distance running and other disciplines as well, and this Congress was dedicated to that. His remarks stressed the importance of long term development of aerobic endurance and the improvement of Anaerobic Threshold fractionalization towards 90% (threshold vVO2 in relation to VO2 Max). Read the rest of this entry »
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01.02.08
Posted in Coaches, Running 101, Training at 9:18 pm by Administrator
Hi Coach:
I hope you are excited and ready to begin a great 2008 track season.
There is no better way than getting your whole track and field staff
together and come to the LA84 Foundation Track and Field Clinics.
They are all free to all coaches and interested adults, and they cover
all events in track field; furthermore, all the presenters are great
coaches.
Bring all your coaches, each can attend his or her specialty area or learn
about a new event.
You can all have lunch together or go our afterward for awhile and really plan your track season.
The dates are…
January 12 at Mt. SAC-Beginning/Intermediate Level
January 26 at Mt. SAC-Advanced Level
February 9 at Murrieta Valley HS-Beginning/Intermediate Level
The very best track and field clinic series geared directly toward the high
school coach will begin Saturday, January 12, with the first LA84Foundation
Beginning/Intermediate Level Clinic to be held at Mt. SAC College beginning
with registration at 7:30 AM.
Not only is this great clinic series, which attracted more than 800 coaches
last year, free to all coaches and interested adults who want to attend
but every coach who attends the entire day at each clinic will also receive
a free copy of the LA84Foundation 450 page coaching manual along with a
certificate of completion.
All event areas–sprints, hurdles, distances, throws, jumps, and
vault‹ willhave four hour specific beginning and intermediate sessions;
furthermore, there will be other sessions including understanding the biomechanics
of track and field events, how to teach Olympic lifting for all events,
recruiting potential athletes, developing core strength, dynamic warm-up,
and many other important sessions.
There will be two more great clinics offered: an Advanced Level Clinic
will be offered on January 26 at Mt. SAC and another Beginning/Intermediate
Level Clinic will be offered on February 9 at Murrieta Valley High School.
Once again, all three of these clinics are absolutely free to all coaches
and interested adults. You can pre-register, see the full clinic agenda
for each clinic and get additional clinic information by going to our web
siteŠ
www.LA84Foundation.org
You can also contact Devin Elizondo at the LA84Foundation (323-730-4618) or
our clinic coordinator, Tim O¹Rourke, (626-890-1192) for any additional
information.
Hope to see you,
Tim O¹Rourke
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11.17.07
Posted in Training at 9:14 pm by Administrator
By Jeff Galloway
For Active.com
May 30, 2007
You can gain control over the amount of fatigue in a race or long run by taking walk breaks, starting at the beginning. According to numerous surveys, you’ll also run faster — 13 minutes faster in a marathon with walk breaks than in a continuously run event.
Walk breaks help you mentally break up a challenging race or workout by concentrating on one segment at a time. Because you erase a lot of the fatigue with each walk break, your legs are strong at the finish — you can celebrate that evening and recover fast. Read the rest of this entry »
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