LAPRAAC TRACK AND FIELD TEAM

Coach Williams earned 3 gold medals on June 5 at the California
State Senior Games track meet in Pasadena by running 100 meters in 12.5 seconds, 200 meters in 25.87 seconds, and 400 meters in 58.62 seconds.  He out did those performance times by running faster gold medal times on July 9 at the California State Games in San Diego running 100 meters in 12.44 seconds and 200 meters in 25.48 second, giving him a United States Masters Track and Field national ranking of 5th faster quarter miler in this country as of July 9, 2010.  He is also ranked  7th faster 200 meters and 9th faster 100 meters masters sprinter in the country according to Masters Track and Field Ranking.

Four athletes won all first place gold medals Saturday, May 1,2010 at the Annual Open/Masters Striders Track and Field Meet, Orange Coast College.  Racing 100, 200, 400 and 800 meters, our athletes won every race contested in the USATF sanctioned meet.  Competing were: Angel M, Angel R,  Brian T and Jamaal J.  Congratulations Champs.

Western States P & F Games now accepting online enty.  So, enter early and book your airline.  Go to LINKS page for link to the games or use the password sent to you in an email from the games committee.

Works outs are being conducted on Sundays, 1100 - 1300 hours.  (For security reasons, never print workout locations on our web site)  Always come prepared to rehydrate yourself.  Navigate to the calendar page and click on the event name (Trk Workout) within the date field and obtain missed workout information.  Participation in workouts or engaging in exercise should only occur after seeking approval from your medical doctor.  Immediately report all track and non-track related injury(s) to Coach Williams even if you do not realize that you are injuried until after you leave the workout location.

Workouts printed on the calendar page are suggestive only.  Workout at your own risk  and always decided what is and is not safe exercise activity for you to perform or engage in.

May 1, 2010 view calendar for links, map, application, contact information.  USATF membership required or join at the meet.  In which case, bring a credit card.

How does one go about choosing a track sprint shoe?  What are the different types spikes that can be screwed into the shoe and for what reason?  For a get-right-to the-point article on the subject, visit www.SPEEDENDURANCE.COM and read Coach Jimson Lee's aticle, "Track Spikes- Using Pins, Pyramides, and Christmas Trees".  You can also go to the bottom of any of his articles and click on other well written articles.

I read articles on the speed edurance site daily because Coach Lee writes some of the most informative ariticles.  You can write your email information at the bottom of one of his articles, subcribe to his site, and start receiving daily email training articles.  I have been a member of his site for a few years now, and make it one of the few sites that I read every single day.  I reread many of his articles over and over again, because they are simply that good.  I am adding this site to our link page.  

So now, you just received a Blue's Clue as to  how it is that I seemingly know a little something about everything involving "Track" .  I spend a minimum of three hours per  week reading, googling, and viewing tapes.  I spend part of my remaining time pondering why you can't run any faster!

"Knowledge without power is useless,  Power without knowledge is dangerous" (Confucious)  Empower your mind by reading (knowledge) then train smart (power)    -Coach Williams

We are now linked to the IRON DOG FITNESS training site on our Link page.  Click on the IRON DOG link on our link page under "Training and Coaching".   

While attending an all day Coach’s Clinic on Saturday, January 9, 2010, I met Coach Adrian Orozco, MS, BA, a certified physical trainer and owner of IRON DOG FITNESS. Coach Orozco is highly educated and trained in his specialty and is starting 2010 as the strength coach for the LAPD Centurion Football Team. He is also a full-time track and strength coach at a local high school. I am in the process of considering Coach Orozco as a resource for strength conditioning training for our track team. I hope that many of you will review his site and let me know your thinking on how he can benefit our team.

I encourage each of you to go to the LINKS page above, look under TRAINING, and review the various pages of IRON DOG FITNESS which are updated monthly. In particular, click on the NUTRITION link and read his article, “Did you know that food can help prevent many diseases?” I found it to be an amazing article.

Those of you possessing an interest in Kettle Bell training will find that Coach Orozco tells and shows the reader with videos produced by him and which are now on U-tube, how to perform that type of training. I know that our team member Blair will enjoy the site because she is preparing for Kettle Bell competition. I am actively looking for health and fitness sites that will benefit our readership. So feel free to suggest sites to me. Here is Coach Orozco's site:  www.IRONDOGFITNESS.ORG

Membership sign up is required prior to accessing the CALENDAR page and obtaining training, workout, social event, and scheduling information.  Click "Register as new member" in the MEMBER area and create a profile on yourself.  You may post pictures if you like.  Hopefully each of you will use the baseball card format when you are posting your profile.  Please use my profile as an exemplar.

Do not print the name or location of training, workout, social activity, or events in your blog entries on this website.  We are registered on the LANS and with Google and Yahoo which means that we are public.  This is a wonderfull opportunity to show our diversity and that we are capable of more than one dimensional stereotypical Hollywood characters.

We had a strong competitive 2009 season  earning over 100 medals for the season ending with Vancouver, Canada.   URRAH!!!

2009 post season training is ending and early 2010 season training is starting.  Those of you who are planning to compete in indoor meets should train in your pre-competitve phase for spring indoor meets.  All others are transitioning from off-season to pre-season outdoor training phase.

Now is the time to survey all equipment and place orders for needed items.  Plot your calendars for upcoming meets, make lodging and travel arrangements.  Do check calendar tab for events.  Events are added daily.

Remember, start all 2010 spring training effort below the effort level of what you believe you can produce because you are responding to last season's tempo and muscle memory.  Muscle memory is there, but your conditioning is not at the level of your last competition.  So, progressively work yourself  into challenging workouts avoiding soft tissue injury which are always a threat during your first few workouts.  If it hurts at this point, don't push it, or fight through the pain.  Pain at this point is no gain.  Complete your conditioning workouts feeling like you can do more.  It is ok to take time away from working out if you experience injury.

The world's best weight loss secret: EAT LESS AND MOVE MORE!