Why I Run (Part 2)

This is part two of yesteday’s post if you haven’t read it yet go to “Why I Run” catch up and come back and finish. Read more

Why I Run

 By Coach Ron Jackson

Do you smile before and after you run? Do you feel good about your accomplishments after you compete? Do you not mind coming in second to a better prepared competitor? If you answered yes to any of these questions then you have probably learned some of the many life lessons that this sport has to offer. The great thing is that there are so many more lessons to learn. Read more

Planning For Success (Pt.2)

By Coach Rashad

Last time I introduced the topic Planning For Success. If you missed Part 1, please go to Planning For Success

In speaking with people, both older and young, I hear this often, it’s JUST track, basketball, football, cheerleading, the band, etc.

No it’s part of your life, what we must all do, is put things in priority, have an order of how and why we want those things to happen for us. How we conduct ourselves in those other areas of our life, is very important, it will be a reflection and follow us in the other areas of our life.

Having people in your life, in your corner, when it’s time for track & field, is important, remember we are planning for success. Sometimes we get to pick who those people are and other times we don’t, now even because we do get to pick some people, don’t take for granted, they are going to help you achieve the success you’re after, or help you plan your success.

Once again by letting those individuals who are a part of our life and a part of what is going on in track & field, letting them know what your goals, aspirations are. When they know, they can now help you achieve them. We all have a comfort level when dealing with people,  I have found out, that at times we must go outside our comfort level, in order to achieve some of things we desire.

So as young people, please understand the choices you make and how much of an impact it will have as a result. Please make your choices wisely, prayerfully, ask questions to and about those that you are in a position to pick and really those you don’t pick, that are in your life.

You must know it’s your life, it’s your success, plan for it, know you can achieve those things you desire. Know that your plan will keep you on  the right track, keep you focused, keep you motivated. When you come across obstacles and you will, don’t give up, follow your dreams, follow your plan of success!!!!

Coach Rashad

Coach Rashad is the head track coach for Illinois Oak Park Road Runners. A USATF Certified II, CSCS. He has undeniable passion and  expertise for Track and Field. In addition he runs a sucessful speed camp and finds time to train and compete at the Master Level  as well.

Please feel free to drop him a message right here at the comment box and for more infomation go to:

• Illinois Park Road Runners
• Speedy
  

Be of good cheer, keep the faith, be steadfast, unmoveable, always abounding in the work of the Lord, for as much as you know, your labor is not in vain, in the Lord..1 Cor. 15:58.

Ask Coach Henry…What Are Spikes For? Do I Need Them?

On the last day of  USATF Championships Lauren ran in the 100m final and took a 7^th place finish. As she took her spikes off so we could get ready to travel to Detroit she handed them to me and to my utter amazement she had only 2, yes 2 good spikes in her shoes. I was shocked. Not only did she have only 2 good spikes she was totally missing 2 to 3 on each shoe.

 We tell her that it is  her responsibility to make sure her equipment and clothing is ready to roll. We usually  do a double check but ,the night before I was packing and that morning just rushing around, going to the airport to change flights and then rush back for the final at 9am…. We Just  missed checking the  spikes.

When Henry saw the lack of spikes he couldn’t believe it. All he could say is “LAUREN   didn’t you feel the difference?” she looked right at him and said, NOPE…

So what are the spikes for exactly? You might ask, I asked Henry .

Ask Coach Henry

What are track spike shoes for?

The actual spikes in the shoe creates a traction between your foot and the track surface. These shoes help you to transfer as much (energy) power as possible into forward momentum.

Track spiked shoes are suppose to keep you in proper fore foot position to help you sprint in the most proper form possible.  

 Should I train in my track spikes?

 Only when  necessary. Common workout and pre-competition routines such as warm-ups should be done with your regular training shoes. In most other instances, you need not wear track spikes. In fact, the more you use a track spike, the more wear and tear it will cause.

Throwers may want to take exception to this rule. When practicing throwing techniques, the thrower may want to consider wearing his/her throwing shoe. Many throwing events, especially the discus and the hammer throws, put great stress on shoes, and may prematurely wear out other types of athletic shoes. In addition, athletic shoes may hinder a throwers form due to its outsole traction configuration. If you’re unsure when to wear a track spike or shoe, consult with your coach.

How should a track spike fit?

Snug, but not tight. As a result, most spikes are manufactured slightly smaller and narrower than running or training shoes. Nevertheless, many male athletes usually select spikes that are a half size larger than their typical athletic shoe. Since, most spikes are available in men’s sizes only, most girls select a track shoe which is a half size smaller than their typical, women’s sized, training shoe.

 For those considering a throwing shoe, most models are not constructed as small as track spikes. Nevertheless, most throwers reportedly obtain a shoe which is a half size larger than normal. Note that desired fit is a personal preference which also has to be taken into consideration

 Is weight really that important?

 To certain degree, yes. However other factors may be more important than weight, so it should not be the sole consideration when selecting a track spike. Generally speaking, the lighter the shoe, the less support, cushioning and durability it will have. In many instances, the specialized and more expensive track spike will weigh slightly more than the less expensive, counterpart model due to the shoe’s unique structural characteristics.

Does a youth athlete really need track spikes. Can’t They just compete in my running  shoes?

 Of course a youth athlete can compete without track spikes. However, athletes competing in track spikes should notice some improvement in performance. The degree of improvement will vary though based on many factors such as personal ability, the type of event, weather, and track surface just to name a few.  

 I run cross country and track. Do I need a separate shoe for each?

 Generally speaking, a cross country spike is suitable for track events 800m or longer. However, not all long distance track spikes make good cross country shoes. Cross Country spikes provide more cushioning, traction, and stability than their track spike counterparts in order to accommodate the diverse range of terrain and distances covered. However, all this extra protection comes at a cost in terms of extra weight which on the average is few ounces. If your first love is cross country, then obtain a cross country spike. If the opposite is true, then purchase a track spike, and be sure that it makes a suitable cross country spike. Of course, like track, one need not wear spikes when competing in cross country.

 I need to obtain a new set of replacement spikes. How do I know which will fit into my shoe model?

Fortunately, track spikes utilize a universal thread design. As a result, you should be able to obtain any type or brand of replacement spike.

 Do track spikes come with spikes. How do I insert them into the shoe?
Track spikes, except shot & discus shoes, should include one set of spikes and an accompanying spike wrench. Some shoes may arrive with the spikes already inserted. In that case, use the spike wrench to insure tightness. Many spikes come with spikes packaged in an individual container, usually a small bag. Inserting spikes into a shoe is almost the same as inserting household screws, and is very simple process. Pick up the spike at the head, and not by the thread, and place the thread to one of the available receptacles located at the bottom of the shoe. Rotate the screw clockwise into the receptacle by hand until the spike can no longer be rotated by hand. Use the spike wrench to finish the job by aligning it correctly to the base of the spike using normal rotational effort.

 Once the spike tightens into place, use one quick extra turn to ensure fastness. Do not over tighten; one quick effort should do it. Some users apply a small amount of household oil or Vaseline onto the threads first before inserting the spikes. This may allow a smoother rotation, and possibly extend shoe life by reducing rust in the receptacles, and will not harm the shoe itself. If you do utilize the oil or Vaseline method, be careful, as it can be messy if you overdo application, and your brand new shoes may inadvertently get grease spots due to greasy hands before the shoe is even used. To remove track spikes, align the wrench to the base of the spike, and turn counter-clockwise until the spike is loose. Use the wrench to finish removing or use your fingers to finish the job, if preferred.

How do I remove broken or stubborn spikes from my track shoes?

 This answer derives from  years of personal experience with track spikes that become well worn or broke. There are probably other remedies and solutions, however, the following has always worked - but may require some effort and patience. The track wrench that accompanied the shoe is great for screwing spikes in, but dismal in removing heavily worn spikes.

 Your coach may have a “real” spike wrench - one made of solid metal. If he/she does, try using it. Apply it over the spike, GENTLY rotate the wrench counter-clockwise and find a locking point of sort where the wrench meets some resistance. Even if the spike is broken, there should be a small fragment that the wrench can “grab”. At that point press down hard on the wrench while maintaining grip on the spike, then rotate the wrench counter-clockwise until the spike is loose. Once it is loose, use your fingers to remove the spike.

If that does not work or you do not have access to a metal track spike, then spray WD-40 or similar lubricant into the threads of the spike via the seam where the track spike is attached to the shoe, wait a minute or two for the threads to lubricate, hit the spike with the wrench to jar it a bit, then use a needle nose plier to remove it. Try not get the lubricant on the spike itself to maintain friction, and use a good plier that has serrated or grooved teeth. Firmly grasp the pliers onto the spike with as much grip as possible, and rotate counter-clockwise. With perseverance, the above two methods should work.

 Coach Henry Wiiliams

Well, there you have it. Learn the lesson on Lauren…Check you kids spikes the night before the race and remind him/her to do the same so maybe you won’t have to . Did the lack of spikes hurt her race? Well perhaps a little,but in the end she didn’t have the speed for a faster finish. She had to provide the speed at AAU  and she did and it all worked out.

Until Next time

Sprinting and the Nervous System

Greetings from TrackMom, today I will turn the post over to Coach Henry to address a question regarding the nervous system and your youth sprinter.

Question:   I am hearing a lot about Sprinting and the Nervous System can you explain the connection?

  The Nervous System has a limited capacity to recover from certain types of training activity. Most coaches understand this when planning training and especially when the adjacent competitions lead to championships. Sometimes in the days after certain types of training an athlete is unable to run with as fast a cadence as usual, often also accompanied by lower maximum power output. It is in this situation that an athlete is said to be “flat”.

 Young athletes have nervous systems that are very limited in their capacity. Because of this young athletes will be unable to sustain maximum cadences or maximum power for very far at all.  Some respected authorities state this may be as short as 3 seconds and maximally 5 seconds. In training they may be able to do about 3-6 experiences of maximum speed in a session at the most before they are flat. The time to recover after nervous system flattening sessions will likely be at least 72hrs. This makes it only possible to train for maximum speed once a week if the athlete is racing that week or twice a week if they are not racing.  

  Steve Bennett Author of, “Training Kids for Speed” States that training to minimize the effects of neural fatigue by improving its capacity could involve a range activities:

 Focusing on acceleration over 20m with total volume of sprints up to 200m

• Focusing on maximum speed development over 40-50m with total volume up to about 300m. It is very important that proper mechanics be used and reinforced. They don’t all have to be at maximum effort.
• Multiple jumping and throwing.
• Short hill runs of 30m.

 The most important thing to recognize is that athletes cannot develop more maximum speed by attempting training at maximum speeds when neurally fatigued. They simply would be practicing bad habits and an inferior motor pattern. They would also be prolonging the period of flatness. Racing requires Nervous System freshness for optimum performance.   

 The best way to find out athletes tolerance to training and times required for recovery is to monitor it carefully. Avoid doing any maximum speed work in the 4 days prior to important races. Racing in more than 3 events is always a compromise because of nervous system fatigue.eg. If young athletes compete on a given day in a 100m, 200m, 400m and they will almost certainly have significant nervous system fatigue for at least 4 days.

Coach Henry Williams

“Lauren’s Dad”