UNIVERSAL SPORTS LIVE: U.S. Track & Field National Championships

LIVE: U.S. Track & Field National Championships on June 26-27.

Don't miss the USA Outdoor Track & Field Championships from Des Moines, Iowa, with headliners Walter Dix and Chaunte Lowe scheduled to compete. Head to UniversalSports.com for the FREE simulstream of NBC's coverage at 3 p.m. ET on Saturday and Sunday, plus recaps, photos and the latest news.

Link: http://www.universalsports.com/track-and-field/index.html

Are You Ready to Steeple...?

**********IMPORTANT REMINDER**********

IF YOU WANT TO PARTICIPATE IN THE JUNIOR OLYMPICS STEEPLE CLUB:

1) You must be training/maintaing some level of racing fitness over summer


2) You must have these dates/times available to compete on your calendar:

July 9th = Leaving MCHS 10:30 AM for Regional Championships at Modesto Jr. College (race at ~3PM, back at MCHS ~7:30PM)

July 27th = Leaving MCHS 7:00 AM for National Championshps at Sac. City College (race 10:30 AM, back at MCHS ~2:30PM)


3) You must be a member of the USATF club https://www.usatf.org/membership/application/
-Don't wait = you need to sign up now!


4) You must attend at least 2 of these 5 days for steeple barrier practice/hurdle drills (each "practice" is ~45 minutes) at the MCHS track at 7:30 PM:

-Friday, June 25th
-Wednesday, June 30th
-Monday, July 5th
-Monday, July 12th
-Monday, July 19th

Other Information:

-Costs: Entry fees for the race = $6 or $7 per event +~$20 for annual membership to join USATF; + your own food ; Greg will take care of transportation expenses to competitions
-Eligibility is by year born:
“Intermediates” = Born 1994 or 1995
“Young” = Born 1992 or 1993

> Please RSVP to Greg Fogg via e-mail greg.fogg@comcast.net or call for more information at (707)-291-2967)

10 Weeks of Summer Training (a Guideline)

…Bored just running nothing but distance runs all summer?


…Want to follow a program that will help to prepare you for the rigors of the XC season while maintaining some speed from your track season?

Here’s a guideline to follow for the 10 weeks of summer leading up to the Tahoe Running Camp. …It’s OK to run a bit less than this schedule, or start with more gradual miles, but if you follow this general training regiment, you’ll well prepared for this upcoming XC season!

General Guideline for Miles: Freshmen-Sophomores = 35-40/wk; Juniors-Seniors = 45-50/wk (OK to track minutes vs. miles in schedule below)

• "Long" = conversational pace (goal is to increase run time 5 min each week) + do 4 x 150m-200m build-ups after run if possible
• "Easy" = conversational pace (goal is to get in "easy" miles to recover, but typically recover from longer run day before). 
• "Medium" = start with conversational pace, gradually build up to finish ~90% 5K race pace
• "Fartlek" = start with 10-15 minute easy pace > surge (at 5K race pace +) > jog (rest) off/on for based on interval in middle of run; finish eas

Push-ups = at least 3 x week: Girls = 8-10 (try to increase +2 each week) Guys = 20-25 (try to increase +5 each week)
Sit-ups/Crunches = at least 3 x week: Girls 20-25 x 2 reps / Guys = 30-35 x 2 reps

2010 SUMMER TRAINING
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
#1 (May 31)	Long 45-60 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 45-70 min	Easy 45-60 min	Long 45-60 min	Off	30-45
#2 (Jun 7)	Long 50-70 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 50-70 min	Medium 45-60 min	Easy 45-60 min	Off	35-45
#3 (Jun 14)	Long 55-70 min	Medium 45-60 min	30-40 min Easy 4-6 x hill repeats	Easy 45-60 min	35-50 min fartlek with 1 min surge x 5-7	Long 45-70 min	Off	35-45
#4 (Jun 21)	Off	Easy 45-60 min	30-40 min Easy 4-8 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	30-35
#5 (Jun 28)	Long 60-80 min	35-50 min fartlek with 1 min surge x 7	Easy 45-60 min	Long 60-80 min	Medium 45-60 min	30-40 min Easy 4-8 x hill repeats	Off	35-50
#6 (Jul 5)	Long 60-80 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-80 min	Medium 45-60 min	Long 60-80 min	Off	35-50
#7 (Jul 12)	Off	Long 60-90 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	35-50 min fartlek with 1 min surge x 5-7	30-45 min Easy 6-10 x hill repeats	Off	30-45
#8 (Jul 19)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	35-50
#9 (Jul 26)	Long 60-90 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-90 min	Easy 45-60 min	35-50 min fartlek with 2 min surge x 6	Off	35-50
#10 (Aug 2)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-90 min	Easy 45-60 min	Tahoe Running Camp!	Tahoe Running Camp!	35-50

NCS MOC Boys 2 Mile Video

Below is Boys 3200m from 2010 NCS MOC Meet.  Gus Henry Greenstein and James Earvin Ramirez set lifetime bests one day after graduating from MCHS.

Track and Field Videos on Flotrack