Last Saturday at the USATF Masters Indoor Championships in Winston-Salem, North Carolina, the 90-plus world relay team killed the track and set two records along the way. The 4×200 M90 relay team is composed of Charles Boyle, Orville Rogers, Roy Englert and Charles Ross who set a World Record with a time of 5:40.82. Rogers, Ross, Englert and Dixon Hemphill set a World Record for the M90 age group finishing with a time of 29:47.68.
The swing-up is one of the most important parts of a pole vault jump. This is when the jumper harnesses all the power during the take-off and drive swing. The power created keeps the pole bent and your momentum moving forward. The vaulter then inverts before the pole unbends and then thrusts upward and over the crossbar by the power of the unbending pole.
The University of Pennsylvania has received a $1 million challenge from Elliot and Gail Rogers to resurface the track at Franklin Field. This track has hosted many important events, the most important being the world famous Penn Relays. The Rogers will contribute up to $1 million toward this project for every dollar that Penn Athletics can raise. By replacing the track, it would help Penn Athletics provide a more modern and professional experience for Penn’s track and field program as well as visiting teams. Alumni, fans and supporters who would like to make a gift in support of this challenge may contact Mike Bamonti from Penn Athletics Development at (215) 898-8899 or mbamonti@upenn.edu.
When choosing a running shoe, one must find the one that is perfect for them. Everyone has different foot types, so finding the perfect shoe that conforms to your foot is very important. This is essential to running happily and comfortably. Cushioning, durability, arch support, ankle support, fit and weight are all factors one should take into consideration. Here is a guide to finding the perfect running shoe:
Size: This one seems like a no brainer but according to the ACSM, choosing the wrong size is the most common mistake that people make when buying new sneakers. 85% of people wear shoes that are too small. Make sure your new shoes have room at the widest part of your foot but also that your heel fits snugly into the rear. (Break your shoes in with a few workouts and make sure they still fit after that period, too.)
Previous experience with sneakers: Are the shoes you have now comfortable or do you find that they’re causing you problems? Make your decision based on what you’ve learned from the shoes you’ve worn in the past.
Biomechanical needs (arch type, pronation, orthopedic injuries, etc.): Most specialty running stores will have the means to provide you with a proper analysis and some can even analyze your gait while you’re running and recommend a shoe for you based on the results.
Environmental conditions: Consider what types of terrain you will be running on most often.
Running and racing requirements: Think about how frequently you’ll be running, how much distance you’ll be covering on a weekly basis, and if you plan to race, what types of events you’ll be participating in.
Condition of old running shoes: You can use your old sneakers to determine the characteristics of your feet and gait. When placed on flat surface if your shoe tilts to the inside you might have low arch and flat feet. An outward tilt is typically characteristic of a high arch.
The hurdle events are one of the most difficult events in track and field, combining both sprinting and jumping. There are three phases to the hurdles: takeoff, transition and touchdown. The takeoff phase is the transition from sprinting into jumping. One must maintain speed as they approach the hurdle, drive one leg over and through the hurdles as the opposite arm lifts upward creating power.
The next phase is the transition phase. This is when the lead leg becomes straight and the trailing leg explodes with power off the ground driving the body over the hurdle. Once the trailing leg is lifted over the hurdle, the lead leg will automatically lower towards the ground.
The last phase is the touchdown phase. This is when the lead leg has touched the ground and the sprinting stride has resumed. Remember not to lose speed between the hurdles.
Staying hydrated is one of the most important elements of being an athlete. Not being properly hydrated will hold back an athlete from their full potential. Performance can be negatively affected even by the most smallest lack of fluid within the body. Lack of fluids result in a decrease in plasma that delivers oxygen to the muscles, electrolytes that are a major part of nerve or muscle function and glycogen which fuels our bodies.
• Fluids should be cold, palatable, selected based on the type and duration of the activity.
• Sports drinks should contain 4-8% carbohydrate
• Solutions containing primarily fructose can cause an upset stomach and should be avoided Pre-exercise Guidelines
• Drink approximately 16 to 24 ounces of fluid two hours before activity.
• On warm or humid days, drink an additional 8-16oz 30-60min before activity.
• Water is adequate for activities less than an hour as long as meals are consumed regularly
• For endurance events, training sessions longer than 60 minutes, or multiple practices a day, choose a sport drink containing four to eight percent carbohydrate (e.g. Gatorade).
During Exercise
• Depending on your sport, consume 3-6oz of water or sports drink every 15 minutes. This equates to approximately 32 ounces per hour
• For prolonged exercise greater than 60 minutes, choose a sports drink with small amounts of electrolytes Post-exercise Guidelines
• Immediately following activity, drink at least 16-20oz of fluid for every pound of weight lost to ensure proper rehydration.
• A liquid shake with high carbohydrate content, minimal protein and fat can refuel energy stores and maximize recovery after demanding training bouts. Consume this as soon as possible after workouts or events:
• Drink an additional 16 ounces with your post workout meal. This meal should be consumed within two hours after activity
For more info: http://www.dotfit.com/content-35733.html
Ever have trouble pacing yourself in the 400m? Even though it is a sprint event, some are not able to sprint 100% the entire race. When coming out of the blocks, one should explode with power. Coming out too slow will not allow you to utilize a key energy system of lactic acid and hydrogen ions. Once you hit the back stretch, you can then slow and relax a little bit. Pace yourself and make sure arm and leg turnover stays constant. When you hit the last turn or start of the 200m, start pumping the arms more and build energy. This will then allow you to explode on the home stretch. Really focus on using your arms on the final stretch and follow through the finish line strong.
We are just one day away from the opening day of the 2015 indoor track and field championships at Reggie Lewis Track and Athletic Center in Boston. The three-day championship will be an exciting one. Many are looking forward to the women’s pole vault and mile as well as the men’s 60 meter and triple jump. The championship will be broadcasted live on TV and at USATF.tv.
For more information: http://www.usatf.org/News/2015-USATF-Indoor-Championships-head-to-Boston.aspx
January 3rd of 2015 marks the day that Hamish Peacock became the world leader in the Javelin Throw for 2015. The Aussie threw a mark of 83.31 with Stuart Farquhar close behind at 82.75.
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