Merry Christmas to All! Winter Training for Distance & Middle Distance Athletes Just like summer, winter training is critical to any endurance athlete's success in the following season. So, winter work is going to lead to enhanced spring track performance. ![]() Create fully functonal cross-browser sites with new Adobe product. PSD Templates. Web templates that enable experiments on many ways to tweak your website design. + 100% Responsive Web Design (Compatible with Desktop, Tablet & Mobile) + Uses Bootstrap Framework + Slider Integration + Social Media Ready + Google Maps Integration + Fast & Lightweight + Portfolio & Lightbox + Typography & Table Styles + Blog & FAQ Pages Included + Full & Fixed Width Layouts Included. Free Website Templates. A Website Template is a set of ready made, pre-designed web-pages that anyone can use to create their own website. These templates are built. As discussed last week, there are a number of options for you: • - managed by Coaches Creech, Oliger, and Baken: 4 days per week, with two days (Tues & Thurs) at Cross-Fitt. See link on DHS TRack & Field web site; • Nordic/Biking/Snow Biking - as directed by other coaches. Remember, to fit in a break prior to the beginning of outdoor; • Other Winter sports, e.g., basketball, etc. Are a ggod compliment for outdoor track and provide great winter conditioning opportunities. Work hard and have fun; • OYO - I am VERY OK with you doing something on your own.I know three season's in a row is tough. I would like you to consider Winter Track Camp, but anything is better than couch surfing!!! • I have attached a winter training program FYI. If you're not already balancing running with other activities, please check this out. • We have moved to minutes per week from miles per week, so please use that as a metric. • If you are not doing CrossFit, and do not have an ins-chool lifting class, please do 1-2 lifting/explosive/endurnace lifting sessions on your own each week. Please remember, the emphasis should be on getting stronger, building endurance, and not on bulking up (although for some of you guys, this may help.) • Outdoor Track - please check the 2nd page of the attachment for our proposed sring track season. I have put down some rough standards for travel to big meets. These are minimum performances and we may lower the standards as the season progresses (i.e., we may make them tougher to achieve based on entry standards for meets we are considering. • Enjoy the snow when it arrives and go out and play! Remember, hard work NEEDS to be combined with adequate rest and recovery. It is during the rest phases.sleep and easy days.that adaptations occur. Too much hard 'stuff' will lead to overtraining which can take 4-6 weeks to recoiver from. Sllep means >8 hours/night, because adaptations occur during REM sleep and the longer we sleep, the more REM periods we have. Rapid eye movement sleep ( REM sleep, REMS) is a unique phase of sleep in mammals and birds, distinguishable by random/rapid movement of the eyes, accompanied with low muscle tone throughout the body, and the propensity of the sleeper to dream vividly.and 'build' adaptations! An overtraining chart looks like this: Symptoms are: • Persistent muscle • Persistent, this is different from just being tired from a hard training session, this occurs when fatigue continues even after adequate rest. • Elevated resting heart rate, a persistently high heart rate after adequate rest such as in the morning after sleep, this can be an indicator of overtraining - you can monitor this by checking your waking heart rate each morning. • Reduced • Increased susceptibility to • Increased incidence of • Irritability - your parents and siblings will tell you when you're being more of a pain in the butt (than usual)!! • Depression - trouble waking up, sadness, irritability, 'just wanna lie around all day', lacking apetite.take these seriously and talk to your parents, friends about how you're feeling if these symptoms persist • •. ![]() Website Template Cross Country Services. Our Staff Our staff which makes up Elite Racing Systems represents many years of track & field experience. All our staff are NFOA and NJSIAA certified Officials. ![]() ![]() ![]() Some are members of the USA Track & Field Officials Association. Listed below is a comprehensive list of services we offer our clients. Services We Provide • Real Time Timing and scoring • Data Entry into our computer systems of all entrants. • Race packets of all teams. • Video backup. • FinishLynx photo timing. • Preliminary results are available for posting while event is progress. • All awards listings printed within minutes of the completion of the event. • Results faxed or e-mailed to press media. • Printed results for the media. • Results posted on our Web Site • Scoring of multiple events. • Electronic bar coding scanning system available. • Custom Bib number available.
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