Coach's Notes

2009-11-06T06:34:00.001-08:00

Training To Run
PACING LIKE A PRO
Running a steady pace is a good general race strategy, but if you want to PR, you may want to mix things up.
Exercise scientist Ross Tucker, Ph.D, has studied world-record performances at various distances and has found that certain pacing patterns lead to faster times. Follow these guidelines to break your own times.

5-K and 10-K: Fast-"Slow"-Fast
In world-record performances at these distances, the first and last miles are almost always faster than the middle miles. To emulate this pattern, aim to run your first mile five seconds faster than your goal pace for the full race, then find a steady groove for the next few miles, and finally put everything you have left into the last mile.
Pace Training
By testing your limits, you will develop a better feel for them so your brain can better guide you to a truly maximal performance. Workouts that simulate the challenges of a race do the best job of calibrating your internal pacing guide. Start with a speed and distance that is challenging but not overtaxing. Repeat the workout every seven to 10 days, each time increasing your pace or distance or both slightly. Ten days before your race, complete your toughest workout. Below are suggested workouts.

5-K
• 1-mile easy warmup
• 5 x 1-K at 5-K race pace with 400-meter recoveries
• 1-mile easy cooldown

2009-11-06T06:18:00.000-08:00

How to Warm-up Before a Run
GET READY TO GO
Done before any workout or race, a proper warm-up will help you achieve peak performance.
It's easy to overlook the importance of a good warm-up. After all, it's just the opening act before the real thing. But if you skip or skimp on your pre-run routine, you risk poor performance and injury. "A proper warm-up increases heart rate, breathing rate, and blood flow to the muscles.” "It prepares the body for increasingly vigorous activity, allows it to work more efficiently, and reduces injury risk by loosening you up."

What makes a good warm-up? It's a common question beginners ask. If you're doing the same routine before every run and every race, you've already made your first mistake. Simply taking adequate time to warm up isn't enough—you have to match the level of preparation to the intended effort. For instance, the faster you'll be running or racing, the longer and more thoroughly you should warm up. But the effort shouldn't be so tiring that you wear yourself out before the starting line. Here's how to get ready for every kind of run.
EVERYDAY RUNS
Easy and moderately paced runs—and even those that start slow before picking up, such as progressive tempos—don't require much warm-up. But they do require some movement to introduce your body to running, especially if you've just rolled out of bed, it's cold out, or you're achy.

WARMUP ROUTINE: Walk one or two blocks to loosen your muscles and joints. "When you do start running, start out really easy and gradually speed up until you're at your normal, easy-run pace." "This usually takes about a half mile, but it can take longer if you're tired or sore."

SPEED SESSIONS
To prepare for the rigors of hard training sessions such as speed-work, you should ideally do a 20- to 40-minute warm-up. Properly warmed up, you'll be able to hit your target paces from the outset of your repeats. "Most runners start speed sessions with an inadequate warm-up." The body is thus ill-prepared to adequately transport oxygen and offset the by-products of fast running, so it's harder to generate the power to run at goal pace.

WARMUP ROUTINE: Walk for two minutes, then jog at a conversational pace for 15 to 20 minutes to raise your heart rate. Loosen and activate your muscles with five to 10 minutes of dynamic stretches and form drills such as lunges, skipping, and high-knees running. Then run 800 meters at moderate intensity (a little slower than your 10-K race pace), and do two to four 100-meter strides. Beginners or those pressed for time can eliminate the form drills and 800-meter run.
RACE DAY
With all the things you need to accomplish before your race starts—pick up your number, use the porta-potty, chat with friends—it's easy to shortchange your warm-up. But you need time before your race to get your body ready for race pace. That's why it is recommended arriving at least one hour before the start. "This gives you time to take care of everything, including a relaxed warm-up, without going into panic mode."

WARMUP ROUTINE: Get all the logistics out of the way at least 30 minutes before the start, then do a warm-up suited to the distance you're racing (See "Primed to Race," below). Begin with easy jogging. Add in a few light stretches, and then do several 100-meter strides, accelerating smoothly to race pace.
Primed to Race

Generally, the distance of your event determines the length of your warm-up. Shorter races such as 5-Ks and 10-Ks require longer warm-ups because you need to hit a faster pace right from the start.
5-K
WALK OR JOG 15-30 minutes

STRIDES 8 x 100 meters RUN BETTER Before a race, perform part of your warm-up, such as 100-meter strides or easy jogging, on the final stretch of the course so you can visualize finishing.

2009-07-23T05:17:00.000-07:00

WHAT TO DRINK WHEN
All fluids are not created equal. This Drinking Guide offers expert advice on the best drinks for runners.

The Simplest Choice: Water

With so many thirst-quenching options, plain old water may seem rather pedestrian. But water is less expensive and more readily available than any other beverage. It's also calorie-free for those watching their weight. While tap water may seem less pure than bottled, it's often subject to more stringent safety regulations and is generally more mineral-rich. But drink whichever you think tastes better to ensure you drink enough. Just remember that water won't refuel your carbohydrate (energy) reserves or replace electrolytes lost through sweat.

Drink It... On runs under 30 minutes. "The person out for a three-mile jog typically has enough stored energy to meet the demands of the workout and can simply rely on water for hydration," says Carmichael. Drinking water is also a great way to stay hydrated throughout the rest of the day.

Pass It By ... On runs over 30 minutes, since you need to replace spent carbs and electrolytes. And those who find the taste of water boring may want to experiment with flavored drinks to ensure that they drink enough to meet their hydration needs.

Get Some Carbs: Sports Drinks

The carbohydrate-electrolyte-fluid potion that Gatorade launched back in 1965 has since spawned an entire beverage category based on the theory that athletes need more than just water during strenuous aerobic exercise in order to stay properly fueled and well hydrated. Ideally, sports drinks have a six to eight percent carbohydrate concentration (14 to 20 grams of carbs per serving), which allows them to be absorbed by the body up to 30 percent faster than water and provide a steady stream of carbs to restock spent energy stores. They also contain the electrolytes sodium and potassium, minerals that are lost through sweat and important for fluid retention.

Some runners--particularly weight watchers--avoid sports drinks because they contain calories. That's a mistake, says Suzanne Girard Eberle, a sports dietitian and author of Endurance Sports Nutrition. "When you're training long and hard, you shouldn't minimize your caloric intake. Don't work against your body while you're asking it to perform." Besides, research indicates that consuming carbohydrates during exercise may suppress appetite later in the day.

Drink It ... On runs over 30 minutes. Sports drinks are ideal before, during, and after such workouts. Runners bored by the taste of water may also want to experiment with sports drinks during shorter runs.

Pass It By ... On runs under 30 minutes. During such short workouts, runners might not want the extra calories and are well served by water. People with sensitive stomachs may need to experiment with different brands and flavors during training.

Carbs and More: Endurance Sports Drinks

This new breed of sports drinks aims to serve longer-distance runners. Endurance drinks typically offer the same carbohydrate content as regular sports drinks, but they throw in an extra dose of sodium and potassium--the main electrolytes lost through sweat. Most contain approximately twice the sodium as regular sports drinks. "Endurance formulas that deliver both carbohydrate and electrolytes can enhance performance in very long workouts and competitions, while helping to maintain electrolyte levels," says Carmichael.

Drink It ... During workouts or races that last two to three hours or more. Also a good option for endurance athletes who are heavy sweaters and have a history of muscle cramping during long workouts.

Pass It By ... On runs lasting less than an hour. These drinks were designed for longer workouts.

Just a Little Extra: Enhanced Waters

Also known as fitness waters, most of these drinks, which typically contain less than 50 calories per eight-ounce serving, list water as the first ingredient, followed by a sweetener--either real or faux. Many are also enhanced with vitamins and minerals and come in a wide variety of flavors. But don't expect the extra vitamins and minerals to boost your running. "There is no evidence that the small amount of vitamins and minerals added to these drinks will aid performance," says Eberle. "And there's no evidence that we need them during exercise." These waters also won't properly fuel long workouts because of their low carbohydrate content.

Drink It ... On runs under 30 minutes. Also can be used for hydrating throughout the day by those who don't want a lot of extra calories or when drinking plain water seems too blah.

Pass It By ... On runs over 30 minutes. You need the extra carbs in traditional sports drinks to support longer workouts.

A Lot of Extra: Energy Drinks

What puts the "energy" in energy drinks? Most contain a potent mixture of caffeine and sugar, both proven to enhance performance. But the extremely high amount of sugar in these drinks (between 110 and 160 sugar calories per eight-ounce serving) actually prohibits them from being a smart fluid choice during exercise. That's because the dense carbohydrate content slows fluid absorption and can give some runners an upset stomach. Other stimulants often found in these drinks, such as guarana, ginseng, taurine, and L-carnitine, may boost performance but can also increase your blood pressure and heart rate and make you feel shaky--particularly if taken on an empty stomach.

Some traditional sports drinks have so-called "energy formulas," but they're often not the same as energy drinks like Red Bull, since they usually aren't as high in sugar or caffeine. (Gatorade's energy formula, for example, while high in sugar, is caffeine-free. See "What's in Your Bottle," page 73.) "Most sports drink energy formulas--even when they have caffeine--still have the right concentration of carbohydrate to meet guidelines for proper hydration," says Carmichael.

Drink It ... If you're well fed, well hydrated, and looking to boost alertness and energy before or after a run, not during.

Pass It By ... If you have a sensitive stomach, a history of heart palpitations, or are watching your weight.

When It's Over: Recovery Drinks

Research indicates that adding a little protein to the carbs you consume postrun helps speed the restoration of your glycogen (energy) stores and facilitate muscle repair. Consequently, most recovery drinks contain 30 to 60 grams of carbs and seven to 15 grams of protein--roughly a four-to-one ratio. "Recovery drinks can significantly improve any athlete's ability to have a quality workout tomorrow and the day after that," says Carmichael.

Drink It ... After a race or workout, especially if you have no appetite after running. Recovery drinks can also serve as a prerun meal if you can't tolerate solids when fueling up. Ultrarunners might want to experiment with these drinks during exercise to help meet their high need for calories.

Pass It By ... If you're logging easy miles and don't need or want the extra calories.

Traditional Sips: Juice and Soft Drinks

Both juice and soda can help keep you hydrated, although their relatively dense carbohydrate concentrations (10 to 14 percent) slow fluid absorption in the intestinal tract and can cause stomach distress or nausea in some runners when taken in during exercise. If you're looking to fulfill some of your fruit quota for the day, check out the label of your favorite fruit drink and make sure it's made with 100 percent real fruit juices. Soda offers no real nutrition, but those that are caffeinated can serve as an occasional pick-me-up.

Drink It ... When hydrating or fueling before or after runs.

Pass It By ... When hydrating or fueling during runs or if you don't need the extra calories.

Nontraditional sips: Oxygenated Waters

Here's all you need to know: Humans absorb oxygen through the lungs. Just in case, here's an expert: "Studies have not been able to determine that drinking oxygenated water has a measurable effect on a person's resting heart rate, blood pressure, or blood-lactate values," says sports nutritionist Dallas Parsons.

Drink It ... If you are a goldfish.

Pass It By ... If you are a human.

Nutrition

2009-06-25T08:45:00.000-07:00

Mother Nature's healthy drinks recharge muscles and aid performance.
You just finished a run on a warm day and you're hot, tired, and thirsty. Of course you could reach for your favorite neon-hued sports drink, and there's nothing wrong with that. But runners often forget all the other options out there. In fact, research has shown that plenty of other types of beverages (some of which may already be in your refrigerator) have their own healthful qualities and can help you stay hydrated before, during, or after your run.

"Mother Nature has given us a huge range of healthy drinks," says Molly Kimball, R.D., a sports dietitian at Ochsner Elmwood Fitness Center in New Orleans. "They're refreshing and can recharge muscles and benefit performance." And (most important) they taste good, too.

Iced Green Tea
When: Pre- or postrun and on easy runs less than an hour
Why: Green tea is a stellar source of catechins, antioxidants that fight heart disease and cancer. According to research, catechins can reduce muscle damage caused by exercise, and also speed recovery. A recent study found that people who had the equivalent of five cups of green tea daily for three months and exercised lost more belly fat than those who only exercised. Iced green tea is a tasty alternative to water on easy, short runs, says Leslie Bonci, R.D., director of sports nutrition at the Pittsburgh Medical Center. Plus, tea contains caffeine, which boosts speed and endurance. If you drink iced green tea often, go with unsweetened, says Kimball, to avoid taking in excess calories.
Sipping Points: Steep tea bags for at least three minutes to release more catechins. If you buy bottled, choose brands with fewer than 15 grams of sugar per eight ounces.

Coconut Water
When: Pre- or postrun or on runs of about 60 minutes
Why: Coconut water, the clear liquid found inside the fruit, contains none of the fat found in coconut milk and has a tangy, light almond flavor. Eleven ounces contain 14 grams of sugar and 670 milligrams of potassium—way more than sports drinks. "Potassium works closely with sodium to maintain water balance and helps trigger muscles to contract and relax optimally," says Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. Coconut water has enough carbohydrates for an hour-long run but not enough sodium for longer efforts.
Sipping Points: Coconut water, which is fat-free, comes plain or flavored with mango, orange peel, or passion fruit.

Chocolate Milk
When: Postrun
Why: The drink you loved as a kid has the ideal amount of carbohydrates and protein that tired muscles need for recovery, says Joel Stager, Ph.D., director of the department of kinesiology at Indiana University. According to a study Stager led, drinking chocolate milk postexercise speeds up recovery and increases the time it takes to reach exhaustion during a subsequent exercise session better than sports drinks. And a 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat. Plus, milk contains bone-strengthening vitamin D and calcium.
Sipping Points: Single-serving containers are handy for tossing into a cooler for a postrun treat and for portion control.

Cherry Juice
When: After a hard run
Why: If George Washington was more of an athlete, he never would have felled his dad's cherry tree. A study done in 2008 by British researchers found that runners who drank 16 ounces of tart cherry juice in the days before, the day of, and two days after a marathon decreased inflammation, oxidative stress, and muscle damage. "Cherry juice is very useful for postexercise recovery," says Declan Connolly, Ph.D., professor of physical education and exercise science at the University of Vermont. Cherries are higher in antioxidant and anti-inflammatory properties than many other types of fruit. Try drinking a cup of tart cherry juice after exercise—particularly during heavy training. But don't guzzle it like it's tap water: One cup has about 30 grams of natural sugar and 130 calories.
Sipping Points: If cherry juice is too tart for you, try a sweeter blend with cherries and other 100 percent fruit juices.

Vegetable Juice
When: Postrun
Why: Chock-full of a variety of nutrients in a concentrated package, 100 percent vegetable juice is a tasty way to get a serving or two of veggies. Those made mostly with tomatoes have lots of lycopene, an antioxidant that a British Journal of Nutrition study found protects muscles from oxidative stress caused by exercise. Many brands have three to five times the amount of sodium and 13 to 17 times the amount of potassium in sports drinks, "which makes vegetable juice an ideal part of a postrun snack or meal that includes carbs and protein," says Kimball.
Sipping Points: Sodium levels can range from 140 to 620 milligrams in regular (non—low sodium) brands. Choose higher levels if you crave salt postrun.

Coconut Shake

Protein, carbs, and electrolytes make this an ideal drink to add to your postrun nutrition routine

1 11-ounce container coconut water
1 cup cherry juice
1 scoop unflavored or vanilla protein powder
1/2 cup strawberries, frozen
1 banana

Add all the ingredients to a blender and whirl until smooth. Serves one.

Calories: 440
Carbs: 70 g
Protein: 27 g
Fat: 2 g

PAINFUL THOUGHTS

2009-06-09T06:20:00.000-07:00

When your body pleads with you to stop, your mind can keep you going. "If it's going to hurt, I want it to hurt for a reason." Elite runners often say that their ability to push through excruciating bouts of discomfort is integral to their race performance.

As runners propel themselves forward, some measure of discomfort is normal (provided it's not a sign of a serious issue). Muscles burn, joints ache and exhaustion sets in. However, research suggests that our pain threshold is not set at an unmovable level—that the mind can, to some extent, control it. An athlete can adjust their pain level by using mental techniques and they often find that their performance increases dramatically.

The Pain: Feeling Sick in Anticipation of a Run--"Think of all the other challenging workouts and races you've done to remind yourself of how strong and capable you are."

The Pain: Struggling Through Mile Repeats--"Tell yourself, 'I'm working this hard because...' and then fill in your performance goal."

The Pain: Hitting a Low--During difficult moments, put the pain in perspective. Remind yourself that the discomfort is temporary, and each step forward is one closer to the finish. Research has even shown that pain is often purely in your head and not an accurate signal of physical distress. Keeping this in mind will enable you to push through the discomfort so you can run faster or longer.

The Pain: Long-Run Fatigue--" Ask yourself where the pain is and why it's happening. And if it's not related to an injury, then acknowledge that this could be an indication that what you're doing is going to help you reach your goal. "Some types of pain tell you that you're pushing yourself, that you're getting better."

The Pain: Stiffness in the Shoulders and Arms--Very often, runners have a tendency to raise their shoulders when they run. They can also clench their fists. You’ll need to really focus on your form. The best way is to do a “form check” every few minutes. You can do it by setting your watch timer to alert you every few minutes, or do it by distance, or at the end of a particular cadence chant. Think of a string being attached at the center of your head, which is pulling you up just slightly. Think about how your body would look and feel. Your back would be straight, your hips slightly forward, your knees would be moving upward and forward, and your feet would be landing lightly on their heels. our arms would be hanging relaxed from your shoulders and be swinging in rhythm with your legs. Your elbows would be bent at about a 90 degree angle and the movement of your elbows would be forward and back, not up and down or side to side. The key is that your arms should be able to swing freely from the shoulder joint.

You CAN push even through the pain!

Learn to Push

2009-06-05T06:37:00.001-07:00

"All great runners learn to relax with speed!" Once said by Sebastian Coe, the 1981 world record holder in the mile (3:47.30) and the 1984 Olympic 1500 M winner, it shows the key to getting comfortable a a fast pace.

The ability to push hard when tired is based on progressing patiently and finishing fast. The hardest part of the progression is not the last lap, but the next to last lap. It is usually easier to push the last lap because you realize there's no reason to save. 1500 M runners particularly need to develop the ability to relax while pushing their pace into the next-to-last lap. This push will set up the last lap which you can finish with strength and speed.

Remember, it is not necessarily the "fastest runner" in the last lap that is crossing the finish line first, but the one who at that point is running the most economically! It is how efficiently your body is using oxygen at that last lap that will determine your speed. It is sort of like a car's economy. The less oxygen or energy you need to run at a certain pace, the longer you can go without ending up (to steal a line) "gassed".

College Athletics and Scholarships for Track and Field

2009-02-12T10:38:00.000-08:00

What's it all about?

2/3/09 -- Track and field athletes in the US high school Class of 2009 start signing college scholarship offers tomorrow.

To help younger athletes who are interested in the “next level” of competition and an athletic scholarship, we will be doing a series of articles for the college bound student athlete. Now is the time for the Class of 2010 to be working toward next year's signing period. The series starts with this overview and will be followed by more specific topics. The road to college athletics is filled with many do’s and don’ts. We hope to make things easier by explaining the process and pointing to the right place for direction.

How Does It Work?
Control and management of intercollegiate athletes is divided between athletic associations and colleges. The athletic associations are made up of colleges that agree to follow the mission, rules and regulations of the association. In this process, athletic associations govern athletic entry and play while colleges govern admissions, and, of course, academic programs. In practical terms, that means that an athlete must be certified eligible to participate in college sports by an association, and be accepted for admission by a college or university. Meeting association eligibility requirements does not meet college admissions. The college awards athletic scholarships, not the athletic association.

The Process
Both the college and the association establish requirements and rules for entry. It may differ from one association to another, but basically, students must meet such requirements as:

Graduate from high school,
Meet core course requirements,
Achieve a certain level on the Standard Achievement Test (SAT) or the American College Test ( ACT) and
In some cases, achieve a specific grade point average.

Because there is such an emphasis on 4-year academic achievement, preparation should start in the freshmen year. At the same time as preparation in the academic area, students must achieve on the track or field. By the senior year in high school, students are courted by college coaches. (There are rules about that process too. We’ll deal with that later.) And, in the senior year, students start seeking admission, to colleges of interest for both academics and sports. After calls, visits and conversations, college coaches select potential recruits and make offers. Once the student agrees to an offer, a National Letter of Intent is signed during the approved signing periods. The Letter of Intent acknowledges the offer and commits the student to attend the college for one year. (Even though the Letter of Intent is for one year, colleges generally renew each year.) Once the Letter of Intent is signed, other colleges may not contact the student.

It’s always important to remember that both athletic and academic success contribute to earning financial assistance. Many college athletic programs work with college admissions to develop aid packages for athletes that combine athletic scholarships with other forms of financial assistance, such as academic scholarships, student loans and work study.

The Associations. When thinking about college athletics, most people think National Collegiate Athletic Association (NCAA). But the NCAA is one of many associations, each with its own purpose, rules, and requirements. The three most known associations are: NCAA, the National Association of Intercollegiate Athletics (NAIA) and the National Junior College Athletic Association (NJCAA).

The NCAA
The NCAA is the largest association. Many sports fans are all too well familiar with NCAA bowl games and March Madness. The NCAA has 1,051 member organizations grouped into divisions: Division I with 331 members, Division II with 291 members and Division III with 429 members. Student athletic eligibility requirements are different for each division. To learn the differences among the divisions including the number of sports that must be available to both men and women and what division teams they play. See: http://www.ncaa.org/wps/ncaa?ContentID=418 for more specifics. To learn what schools are members of the NCAA go to: NCAA

There are three major NCAA eligibility requirements : graduation from high school, successful completion of NCAA approved core courses, acceptable grade point average in core courses and meeting the sliding scale requirements for the grade point average and Standard Achievement Test (SAT) or American College Test (ACT). Specific requirements are different among the three divisions.

The NCAA Eligibility Center manages the process for prospective student eligibility including the National Letter of Intent. High School students interested in competing in athletics must register with the NCAA Eligibility Center. For more information see NCAA Eligibility Requirements.

While at the NCAA site, check out the 2008-09 Guide for the College Bound Student. This is a must have for learning and understanding the NCAA requirements. It can be viewed or downloaded on the website or requested in hard copy by calling 1-800-638-3731.

The NCAA and the NCAA Letter of Intent
The NCAA Eligibility Center defines the Letter of Intent as a “binding agreement between a prospective student-athlete and an institution in which the institution agrees to provide a prospective student-athlete who is admitted to the institution and is eligible for financial aid under NCAA rules athletics aid for one academic year in exchange for the prospect's agreement to attend the institution for one academic year.” Neither the student nor the educational institution is required to sign a Letter of Intent. But the Letter of Intent helps to solidify the agreement between the parties, and a signed letter of intent ends recruitment by other colleges. The NCAA specifies time periods when the Letter of Intent can be signed; for the Class of 2009, the period runs from February 4 to August 1. For more information, see Letter of Intent web page.

Many colleges awarding athletic scholarships do not participate in the National Letter of Intent (NLI) process. While most of the NCAA members (610) are also members of the NLI, some are not. Ivy League, Military Service Academies, Division III Institutions are not members of the NLI. Other organizations not part of NLI are NAIA colleges, preparatory schools and junior colleges.

The NAIA
The National Association of Intercollegiate Athletics or the NAIA has nearly 300 member organizations in the United States and Canada. The mission of the NAIA is to “promote the education and development of well-rounded students and productive citizens through intercollegiate athletics.” There is one athlete division for all sports except basketball which has two divisions. Many, but not all of the member colleges, are small private institutions with religious affiliation. While the NAIA members offer athletic scholarships, there are very few full athlete scholarships. Most NAIA members offer combinations of athletic and academic scholarships and other financial aid. See NAIA Members for more information.

Eligibility requirements for participation in the NAIA include graduation from high school and 1) minimum score on the ACT or SAT, 2) acceptable high school grade point average, and 3) graduate in the upper half of the student athlete’s high school graduating class. For more specifics and interpretation of the eligibility requirements see the NAIA A Guide for the College Bound Student-Athlete. It should be noted that the NAIA eligibility criteria is less restrictive than the NCAA and the colleges have more open entrance requirements.

The NJCAA

The National Junior College Athletic Association or the NJCAA has more than 500 member organizations in the United States divided into three athletic divisions. Its mission is to promote and foster junior college athletics on intersectional and national levels so that results will be consistent with the total educational program of its members.” The NJCCA has four provisions for eligibility including graduation from high school or General Education diploma and/or other factors that need to be considered. See 2008-2009 Eligibility Rules Pamphlet Section 4.

The NJCAA offers financial assistance and scholarships. Many student athletes who don’t have grades or test scores high enough to meet the NCAA requirements, start their college career at the junior college level where they can improve their academic standing while continuing to compete athletically. There are specific requirements for this move and can be found on the NCAA website.

The NJCAA does have a Letter of Intent program. However, the program is not affiliated with the NCAA. The NJCAA website provides Information for the Prospective Student-Athlete.

How Many Scholarships are out There?
The answer is complicated and depends on the following factors: number of scholarships available and/or allowed, funds available, the number of scholarships which roll over each year, the number that become available through graduation or drop out, and the number of suitable and available athletes.

Some figures. The NCAA members determine the number of scholarships awarded up to the limit allowed by the NCAA. For each Division I track and field program, the NCAA allows 18 scholarships for women and 12.6 for men. For Division II the numbers are 12.6 for both women and men. (Cross Country and Track and Field are considered as one sport.) Division III programs offer only academic scholarships and other financial aid which may be awarded to athletes.

The followed NCAA chart shows how many colleges in the NCAA have cross country and/or track and field programs:

Sport	Div I Men	Div I Women	Div II Men	Div II Women	Div III Men	Div III Women
Cross Country	301	327	241	270	372	393

Indoor Track	243	294	113	128	225	231

Outdoor Track	269	307	162	174	267	274

The NAIA has 300 members, the number of scholarships is determined by the college. As noted above, the NAIA generally provides athletes with financial assistance through a variety of resources.

Within the 500 NJCAA membership, each institution sets the number of scholarships it offers up to the NJCAA limit of 10 combined men and women for cross country and 20 combined men and women for track and field.

It may be tempting to add up all of the numbers and arrive at a yearly figure. However, that would be very misleading. There are several factors involved in determining the number of scholarships available each year:

Funds available -- This may fluctuate from year to year at each college. Money for college sports, including scholarships, comes from a variety of sources raised by the college, the association and college support groups such as booster clubs and alumni groups. Sports programs within a college compete for the money. Usually, the majority of funds go to such sports as football. Sometimes, colleges don't award the maximums because the college does not have enough money.

Needs of the team -- A college's need in a given year depends on the number of athletes already on scholarship and events already covered. For example, a college is not likely to recruit a distance runner if it needs a jumper.

· Title IX of the Civil Rights Law -- Title IX prohibits exclusion from participation in sports based on gender. Efforts to make sure that women have equal opportunity to participate in sports affects the number of scholarships, and the number of sports offered at colleges. To keep the balance between the budget and Title IX compliance, some colleges: (1) limit the number of scholarships for both men and women, (2) limit scholarships for men, (3) drop some sports altogether, or (4) drop a men's program in a sport. Title IX applies to all athletic associations.

· Partial Scholarships -- Athletic scholarships can be split among more than one athlete. For example, if a scholarship at an NCAA college is worth $12,000, the college could award 12 partial scholarships of $1,000 each. The NJCAA, however, limits the number of scholarships to 20 athletes total.

· Academic Scholarships -- Athletes may be on athletic or academic scholarship or a combination of the two. In the NCAA, regardless of the kind of scholarship, an athlete on scholarship is counted against the NCAA team scholarship limits.

Walk Ons -- College students are permitted to "walk on" the team. "Walk On" athletes participate in track & field for the love of the sport while paying for college with private funds or other kinds of financial assistance. "Walk On" may sometimes earn a scholarship after the first year.

So the answer to how many is--many; but for the exact total, it depends.
How many high school athletes earn athletic scholarships?
Very few when compared to the number of graduating athletes. Athletic scholarships are limited. Using the NCAA figures above, for Outdoor Track and Field in Divisions I and II, there were 431 programs for men and 481 for women. That would mean a maximum of 5,430 athletic scholarships available for men and 8,658 athletic scholarships available for women. So that is a little more than 14,088 potential college scholarship slots. Yet, there are more than 1,500,000 athletes on high school cross country and track teams during 2006-07.* Some percentage of the 1,500,000 are seniors and of those a smaller percentage are interested and talented enough for a scholarship. Still, the number seeking a scholarship is far greater than scholarships available.

According to NCAA recent statistics, about 2 percent of high school athletes are awarded athletics scholarships to compete in college. So individuals and families seeking athletic scholarships must be realistic about their chances. But it is also important to keep in mind that it is very possible to couple an athletic scholarship with an academic scholarship.

* Figures from the National Federation of High School Athletic Associations

Next Steps. Although athletic scholarships are limited, high school athletes should not be discouraged easily. Instead, athletes should be motivated to earning one of those limited scholarships on a college team. Now, armed with the basics, it’s time to begin. For each year of high school there are steps to take toward participating on that college cross country and/or track

"Lactic What"???

2009-02-03T07:03:00.000-08:00

Recently I read a good article that helps a runner push beyond their normal endurance threshold. How do we go further-faster when we seem 'spent'? It has got to be that dreaded "lactic acid"!
Most lactic acid is quickly removed after exercise, and it isn't to blame for postrace soreness or muscle fatigue. It actually contains an important fuel source for high-intensity running. With the right training, we can delay the onset of lactic acid accumulation, and improve our body's capacity to use it for fuel.
Lactic acid is a byproduct that's created when we burn glycogen without oxygen as we run. In the blood, it breaks down into lactate and hydrogen ions. It's those hydrogen ions that cause all the trouble. When hydrogen ions accumulate, it becomes difficult for the muscles to contract. That makes running feel more strenuous, and causes that distinct burning sensation we feel after a challenging workout.
We can prepare the body by running beyond our lactate threshold-the intensity at which lactic acid begins to accumulate in our blood. This also trains the body to become better at using lactic acid as a fuel.
By running beyond your lactic-acid threshold with the workouts below, you train your body to more efficiently process it into a fuel, and at the same time, improve your capacity to buffer those hydrogen ions. All of which will help you run FASTER, LONGER.
Try one of these types of workouts every other week instead of interval training. (Ex. 4 x 600 - 4 minute recovery)

"I think I can...I think I can...I think I can..."

2008-09-26T07:44:00.000-07:00

If you are a runner and participated in a race, you have by now discovered the importance of pacing. Usually it's learned the hard way. You start out too fast and end up wheezing, staggering and praying for the finish line. Sound familiar?
So you learn and hold back in the beginning making it to the finish line without vomiting. WOW! I have arrived! So you become a good conservative runner finishing barely breathing hard. Now what do I do?
Perfecting your pace can be a tricky, but important art. A clock is important to most of us as runners, but inevitably we run more by "feel". We decide to speed up, slow down, or hold steady based on how much 'discomfort' we can manage. Your brain reads whats going on in your cells and tissues and uses that information to get you into a rhythm as you settle into a pace. Learning how these internal sensors work is the key to developing a better pace.
Feelings of fatigue are often just in our head. Our bodies have much more in reserve than our head is telling us. We have to train our mind! Our bodies naturally protect us by anticipating the finish in order to keep us from reaching a failure point before we finish. Our brain receives signals from the body and checks in with all the necessary systems asking, "do we have what we need to perform at this level"? Then your mind adjusts the body accordingly. So how can we prevent the brain from hitting the brakes prematurely?
Experience, experience, experience!!! The more your experience fatigue, the more your body becomes in tune with its limits. This is best done by training at race pace periodically. Negative-split training is a good simulation of this conditioning. Running the second half of your workout faster than the first half will train you to override your mind when it tries to slow you down. This will enable you to say "no" to what your mind is trying to tell you from the signals your body is sending.
Learn to read these signals and override them by pushing through to the finish. So when you hear the coach yelling "push", set your mind on the finish line and you can slow down when you finish :)

Dress Rehearsal

2008-09-25T07:54:00.000-07:00

"Simulator runs" train your body and mind for race success! When you step up to the start line, do you know what you're getting into? If you have put in the time in critical workouts that mimic the pace, terrain, and conditions of the upcoming race, you DO! Here are some suggestions.
1-Try to schedule your simulator runs two to four weeks before your actual race. 2-Do the run on a surface that is as close to possible to the actual race course. 3-Start your run at the same time that the actual race will be run. 4-Visualize the parts of the course in your mind as you run; forming strategies for each section. 5-Keep on your race pace during this run. This may seem tough to do, but don't let that worry you. On race day it will pay off dividends in that you will feel even stronger.

Back In The Day

2008-09-22T09:23:00.000-07:00

It seems that coaching ‘now’ and ‘back in the day’ has undergone some changes over the last 50 years for coaches as well as athletes; particularly in track [XC]. I have noticed the good and bad coaching changes have gotten a lot clearer after I became a parent. Consequently, I believe that an old coach from Texas put it best, “that the three best qualifications for any coach are children of their own, a sense of humor, and a spiritual side”.

“Back in the day” many coaches had a ‘pick’em up and lay’em down attitude; like a “drill sergeant” approach. The belief was that an athlete had a “God-given” talent and little could be done to improve it. Sadly, along with that belief came the idea that injuries were just “part of the game”. As a result, what you found was that ‘bored’ athletes just “acted up”.

“Acting up” is seldom a problem when coaches are disappointed FOR athletes instead of IN them when goals are not reached. Does this mean coaches should not maintain discipline, eliminate bad habits and improve attitudes? Certainly NOT! Humor, rest, imagination, encouragement and rewards can all bring about desired results. The “key” is to get athletes to enjoy what they are doing; to compete with themselves as well as others.

Unfortunately, many coaches today do not take time to really understand the “why” of their coaching. Coaching any sport is not “a one size fits all” responsibility. Training reaches a point of diminishing returns if coaches don’t know where athletes are before they start and when they get there [conditioned]. “Coaching is teaching and if it is done right will gain immortality.” Some of the best coaches I have learned from are dead, but live on through the lives they touched. Most everything I know about coaching I learned from someone who was willing to invest in me what they knew; not just fill a position.

Your Race

2008-09-08T09:46:00.000-07:00

Things are different for distance runners. Among their various eccentricities, they refuse to measure life in months or years. Rather, a runner's existence is noted in mile runs, weekend races, and bouts of tendinitis. There is only the simply process of wearing down the treads of countless pairs of shoes with hour after hour of perennial motion. They see life differently on foot without the ens of a car window.
Like life, racing itself is almost totally unpredictable and rarely follows a script, no matter how well you plan. Does going out too fast in the first mile(s) because you're over excited and hyped up, sound familiar? What about feeling fatigued early in a race? How about having to decide whether to stick with a competitor or let them go and hope they come back later in the race? How do you react to these race situations? Do you react with calm, calculated reactions, or panic and fear?
Your reactions to the ever changing environment of running, both before and during races, can have a huge impact on your race performance. When you react to any situation with panic or fear, your stress response kicks in. While runners need this response in optimal levels, an over heightened response can mean wasted energy and a compromised ability to make logical decisions.
When things don't go as planned, both before and during a race, you need to be able to control your thinking in order to control your reaction to the situation. When something doesn't go as planned in your running try to simply look for alternative ways to deal with the challenge.
If you get to a race later than expected getting angry and stressed is not going to give you more time to warm-up. Just tell yourself to be calm and plan your warm-up around the time you do have left. If you feel fatigued early in the race, don't panic with lots of negative thinking. Just remind yourself to relax, stay positive, and remember the sound preparation you have behind you.
When you develop any running plan whether it be training, racing, diet or mental training, be sure to include many possible scenarios in the plan.
A very important point to keep in mind for reducing anxiety and stress is to focus your attention only on things you can control. You can't control weather, other runners, or the number of hills on the course. You can control YOUR RACE! So, run it!

Who's Example Are You?

2008-08-27T06:34:00.000-07:00

I'm currently a work in progress and like anyone else I face struggles every day. My goal is to be more Christ-like each and every day and that is not an easy take.

In the season of my life that I am in now, I feel so blessed that God has given me the talent of running. My running is an amazing gift from God and I want to use it to the best of my ability to glorify Him. I'm thankful that I have been given this platform so that I can share my faith with the world!

Good example for each of you as athletes....remember, you are blessed with a gift (a talent) from God (running). When we use our gift to bring glory to Him, He will exalt us through our BEST effort in our times and places (WINNING!)

Not bad for an 18 year old who now is a world champion and double Olympic silver medalist...."Allyson Felix".

Remember, who's example are you and are you using your gift to its fullest ability?

"Hey Coach, What About Me?"

2008-08-22T08:19:00.000-07:00

To slightly paraphrase something I once read, "Your body is not like everybody else's body". That's a question ever runner should ask whenever they hear the workout for the day. Here are four things to focus on each day as you run through the woods.
Arm Carriage
Some athletes tend to carry their arms too wide (110 degrees or higher) and others too narrow (75 degrees or smaller) and tuck their elbows in like a marsupial. The ideal for those running distance is somewhere in the middle. Arms usually act as a counterbalance when running easily. As tempo increases, so should the action of your arms. Think about keeping your arms at about hip level with the hands crossing about the waist in the follow through. In addition, arms should never cross the body's centerline.
Toe-off (Power)
One of the most common seen flaws in runners is the lack of "toe-off". This usually is a result of weak Achilles or calf muscles or too stiff running shoes. Good old fashioned stadiums (yes, the ones you did as punishment in P.E.) can achieve great results. Shoes with greater flexibility allow a runner's feet to function more naturally with far greater power in the "toe-off".
Knee-lift & Rear Leg Extension
Greater knee-lift should not be emphasized in performance based distance running, but the amount of drive fired through the hamstrings and into the Gluteus-all fired to the rear, not the front. The "butt-kick-drill" is an excellent training for this. And should I say, yes-HILLS!
Sitting In The Bucket
Note-the gluteus, hamstrings, calves, and even the lower back muscles are both invaluable and interconnected as they relate to forward movement. All of these muscles are forced to work HARDER when an athlete runs while "sitting in the bucket". In other words, when your arms are below your - _ _ _ _! Moreover, tightness in the shoulders can force a runner to hunch and will exacerbate the 'booty'. Keep your oblique strong and be sure to stretch your lower back regularly. Make sure your hamstring muscles are strong and flexible.

All runners have different forms. And yes, running "properly" is indeed a subjective assessment. BUT, there are a number of form maladies that can inhibit you from moving forward powerfully and efficiently. Next time you go for a run think, "What About ME?"

Coach's Notes 8/14/08

2008-08-14T10:30:00.000-07:00

I hope everyone is having a great summer and looking forward to the Fall seasons if you are participating in a Fall sport. For all of you that are planning on running XC with the track club this Fall; and are participating in a Fall sport, continue to use your sport practices as your necessary preparation for the JO XC progression meets after your seasons are over. For those of you that are not in a Fall sport program at your school; and are planning on running XC with NWTC, the following conditoning program is a suggested plan for you to follow.

Bantam - Midget: M-1 mi, T-1.5 mi, W-1.75-2 mi, Th-rest, F-1.5, S-1 mi, Sun-rest
Youth - Intermediate: M-2 mi, T-2.5 mi, W-3-4 mi, Th-2.5, F-2, S-2-3 mi tempo or fartlek, Sun-rest
Young Men/Women: M-2 mi, T-3 mi, W-4-5mi, Th-3, F-2, S-2-3 mi tempo or fartlek, Sun-rest

In the next week I will be placing meet dates on the "google calendar". Our XC practice should begin September 5th.

Get ready for Mechanicsville!!