My 18th season coaching T&F has concluded, and I have had some great stories during that time (State Champion teams, National #1 runners, lots of scholarships). This year's State Meet brought me one of my best. In the Boys 110m High Hurdles final, our runner (Carl Terns) was battling for second place approaching the last hurdle. The leader hit his hurdle, causing it to swing into Carl's lane and take his hurdle forward - preventing Carl from attacking and completing the race. This was the second time in two weeks that his race had been obstructed by a competitors' actions.

The meet officials conferred, two athletes were disqualified, and the race was scheduled to be re-run. In the second race, Carl was the clear winner with a new PR, after a great mental recovery.

The best part? I noticed Carl speaking, near the finish area, with the leader of the original race. When it was time for awards, Carl invited the other hurdler to join him on the top of the podium to be recognized for his efforts before he was DQ'ed. Many coaches commented on this act, and the phrase I heard repeatedly was - 'that was a class act'.

I ask for leaders, and have again found them.

Well done, Mr. Terns.

How To Get Faster
by Katie Childress on May 19, 2013

1) Be Efficient
 a) Good Form
  i) Slight Lean
  ii) Tall Body
  iii) Dorsiflexion
  iv) 90° Arms
  v) Lift
  vi) Head In Neutral Position
  vii) Appropriate Ground Contact
 b) Breathe
  i) Deep Breathing (Pre-load Oxygen)
  ii) Cadence Breathing
   (1) Use Strides To Regulate Breathing
   (2) Cadence Will Change With Work Intensity
 c) Stay Relaxed (After Acceleration)
2) Increase Strength to Weight Ratio
 a) Increase Lean Muscle Mass
  i) Consume Adequate Amount of Protein (Amount Varies By Age, Gender, Weight, Level Of Activity)
  ii) Workout Has To Include High-Intensity Work
  iii) Avoid Plateau By Regular Changes In Workout
 b) Lean Out
  i) Consume Appropriate Amounts Of Protein, Carbohydrates, And Fat (25%,50%,25% of Calories)
  ii) Rely On Foods That Add Energy

It's more than a race.
by Nakia Mason on Tuesday, February 8, 2011 at 4:18am

God definitely knew what he was doing when he made me a runner. As a runner, I know that we are a special type of people.

We have the ability to combine talent and hard work, turn faith and dreams into reality, defeat into triumph and glory, and moments into a lifetime.

In the eye of every struggle, whether it's that last breath or stride, we are achievers.

We dominate, progress, and most importantly, we succeed.

It's more than an action. It's a mindset, a passion, a true love, presence, and last, but not least, a sport.

Yeah...we are definitely a different breed and we will always be set apart.lol

We are commonly known as athletes and runners to most, but what people don't understand is that we overcome all obstacles. We achieve. We sustain. We are discipline. We are unstoppable. We are productive. We are winners. We are survivors. We are relentless. We are determination.

Most importantly...in any situation, we are champions.



We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort." ~Jesse Owens

What Clubs Should Do
by Scott Murphy on Tuesday, February 8, 2011

Do clubs have value? What is an athletics (Track & Field, and Cross Country in the USA) club? What purpose should it serve? Who should be the target audience, and users, of clubs?

My thoughts on these questions have not changed since my first encounter with clubs, as a volunteer assistant high school coach, in 1998.

Absolutely, clubs have value. When they are designed, positioned, and administered properly. Clubs have the ability in some states to allow athletes to conduct safe and supervised workouts outside their scholastic season. In other states, clubs are the only mechanism whereby elite athletes may compete at a regional or national level during their scholastic season. In all cases, clubs provide the opportunity for athletes to compete in meets and seasons that are not available to them through their school teams.

An athletics (or TFXC) club is simply an organization of like-minded individuals who gather to share knowledge, gain inspiration, and demonstrate their skills and abilities in the area of Track & Field.

The purpose of a club is simple. It should serve as the underlying structure to permit the definition in the previous paragraph to be executed. Clubs do not replace scholastic teams, but may serve as a supplement. In that capacity, all involved coaches should consider the priorities of the athlete when scheduling workouts and competitions.

The target audience of clubs is, and should be, any person who desires to improve and contribute to the positive growth of the program. Improvement may take the form of knowledge, skill, and/or performance. We should keep in mind that current level of expertise is not a final predictor of eventual level of expertise.

In some cases, clubs have been seen to have a negative impact on the season (or career) of an individual. Club coaches must be aware of the potential negative effects of over-training - especially on youth athletes.

Clubs have historically contributed both great numbers, and great individual performers, to the sport. There is no reason this should not contiue indefinitely, if everyone involved remembers to place the good of the athletes as the highest goal.