Hey all you may have seen this before but this is David Juliano, entering a baton twirling competition. I posted it because he qualified for the US Championships in the 1500. HE will be running tomorrow night. Top three advance to the World Championships in Berlin. (He ran the 800 at Claremont in 1:47) HE was fun to watch and a hilarious teammate always doing crazy stuff like this. (i.e. signing up for a baton twirling competition despite not knowing how to twirl batons, haha)

Muscle soreness

Just created a post, not sure if people even know to read the comments haha.

Anyways I think the big thing is the microscopic tears. Lactic Acid is cleared out within a few hours so that is not going to be the cause. The others seem more related to fatigue than soreness. Another cause not mentioned is misalignment of the muscle fibers.

I don't see soreness as something that is bad as long as it doesn't prevent you from working out again in the window of supercompensation.

Here is an analogy:
So I am really pale and I want to get a tan. So I go out in the sun for 15 minutes and the next day my skin is burnt. So I stay inside. My body increases the pigment in my skin to make me a little darker and better able to deal with the sunlight. So I go out in the sunlight again for 15 minutes and this time I don't get burnt. I am dark enough to withstand it.

The rest of the month I go out for 15 minutes everyday. The question is how dark do I get at the end of 30 days?

The answer: Not any darker, I will get just enough to last 15 minutes.

Now think of going to the weightroom. If I go and bench press 100 lbs and I am not able to handle it, I will be sore the next day. (sunburnt) It will send a signal to my body I need to get stronger (darker) If I keep doing the same exact thing I won't get any stronger. Funny how some people will lift the same thing everyday and wonder why they aren't getting stronger.

Soreness lets me know I created a sufficient stimulus to cause an adaptation. The goal is to not get so "burnt" that I can't go out in the sun for longer then increase in pigment lasts.

Soreness is not necessary to cause adaptation, without it though you need to wait a few weeks before there are any noticible changes. Soreness is one of the few immediate signals that you are creating an appropriate stimulus. Which might be good for motivation.

Causes of Muscle Soreness Explored

So, I guess this is sort of question and a discussion of what I've heard to be the causes of muscle soreness. Because after reading more and more stuff, I really have no idea anymore =C

So what exactly causes muscle soreness?

1. lactic acid build-up
cure: drain your legs with a cool down and stretch
2. Microscopic tears in your muscles, esp for endurance sports
cure: not anything you can do
3. Muscle cell exhaustion
cure: not anything you can do - just keep muscles nourished with CHO and protein for recovery
4. Lack of electrolytes so that your muscles are contracted - constantly working, hence soreness
cure: drink a sports drink, and i will personally recommend gatorade =D

at least that's what i've heard. Wondering what you've heard or what you believe to be the cause of muscle soreness, so that we can find a cure to muscle soreness. together.

Jacob winning his heat of the 400







Erika coming in second in the 100

Mark Winning his heat in the 400

Los Gatos All Comers Meet

Acorn Track Club Lives

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So I cleared everything off my camera, then charged it and forgot to bring it to the meet so had to use my cell phone to get this pic of our 4*4. Got to love it though, an alum, 2 current male athletes and a current female athlete. Great combo.

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So here are the results:

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4*100: Eric Tolson-Mark Cedeno-Erika Rodriguez-Coach Mike (45.74)

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60: Coach Mike 7.37, Jeff Roberts 7.55, Eric Tolson 7.63, Erika Rodriguez 8.41

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100: Jeff Roberts 11.74 (PR!!!) , Erika Rodriguez 13.28

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200: Armando Rodriguez 25.37

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400: Jacob Daw 54.28, Mark Cedeno 54.54, Armando Rodriguez 59.97

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4*400: Eric Tolson (56.86)-Erika Rodriguez(64.04)-Armando Rodriguez (61.50)-Jacob Daw

(56.78) - 3:59.18

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LJ- Coach Mike 21-0, Rory 15-11 (no approach or warm up)

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TJ - Rory 37-0

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SP - Mason Lammers (40-7)

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DT - Mason Lammers (121-0) Eric Tolson (99-0)

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Anyways these meets are every Thursday from now until August 4th, it costs $5 and you can do an unlimited amount of events. Lots of good competition too.

Alumni Alert: Dustin Muhn

http://www.calbears.com/sports/m-rugby/spec-rel/061609aaa.html

Dustin, who was a former sprinter and long jumper of Coach Mike, goes to Cal and plays rugby.

He was named the USAR All-American.

Athletic Advisor and 100 questions - summer reading

http://www.athleticadvisor.com/

Just wanted to share this handy dandy link, since I am sure with the budget cuts, it will be even harder for track and field and cross country athletes to get access to the athletic trainer. Its got some simple solutions to common injuries that occur, as well as some additional information that athletic trainers know about, like nutrition. There is also some general introductory information on periodization and the idea behind plyometrics.

Also wanted to recommend the book,

100 Questions and Answers About Sports Injuries by Thomas M. Howard, Gary Ho, and Josh Lewis.

Its not super comprehensive, but it does address the basics behind common injuries, what to do, and has a pretty good section on stretching and common injuries broken down by sport. Might be a good summer read for after you're out at practice and you want to learn about shin splints or rotator cuffs.. It'd be good stuff to know if you're interested in being an athletic trainer, coach, or just how to take care of yourself as an athlete.

Floor Sweepers

Hey Janet,

Floor sweepers are you just hold a barbell like you would in the bench press and then you lift your legs to the left and then the right, trying to keep you legs straight. It gets the abs in a good way and you also work the core pretty good because your shoulders have to stabilize the bar as you shift to the left and right.

As for the Gym Jones workout...

The idea is blood misdirection so we start out by doing some sprints which causes our body to direct blood into the legs, then immediately after we do push ups, which is tough when blood is being pumped to the lower body, then L-twists etc... basically trying to keep sending blood one direction and then working out another spot. It is pretty cool, I made a circuit using 17 of our normal plyo exercises that shifts from arms to legs to core and keeps doing that. I know it works pretty good because i am light headed at the end of the workout... blood is going everywhere and I am not getting enough to return...

Summer training

6/2
Ran the hill 7 times

6/3
15 200s + Wt room

6/4
Ran the hill 3 times + Gym Jones Circuit Training (all about mis-directing blood flow)

6/8
5 -10s, 3-20s, 1-30 + Gym Jones circuit training *2

6/9
Ran the hill 4 times

6/10
15 200s + Wt Room

6/11
Ran hill 6 times (we will probably do some strength training later today)

6/12
If enough People come out -> Ultimate Frisbee

Benefits of organized sports, quotes, and a little kid track workout

So, just wanted to congratulate all the people who got involved in organized sports in their youth.. The benefits are many and very nice!! Actually, there's many trends or correlations with education, health, and physical activity.

Being a sports participant, means that you are more likely to have good grades in math and english.

If you go to practice, at least 5 times a week, you are more likely to have an A in science or math.

Non-athletes are 1.7 times more likely to drop out of school.

http://www.teamupforyouth.org/dynamic/attachables/media_filename_93.pdf

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and just an added bonus quote.
"There is always someone out there getting better than you by training harder than you."

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and just to look at other age levels. In high school, we work pretty hard with 15 200's, Diana, and 50 sec repeats, and 500 breakdowns and hammerstrides.. What do little kids do?

There is a Hershey Track and Field Games for kids (up to age 14) and this is what they recommended the kids do for events that we, as high schoolers and up do.

Track & Field Training

Not sure what to do to get ready for the Hershey's Track & Field Games? Here are some helpful tips to get you started.

50 meter dash

How to prepare for this track event

Start at the end of your driveway and run as fast as you can to your house. Walk back to the end of the driveway. Repeat 5 times.

100 Meter Dash

How to prepare for this track event

Run the length of a soccer field as fast as you can, then turn and walk back. Repeat 4 times.

200 meter dash

How to prepare for this track event

Find a hill in your neighborhood. Run up it as fast as you can. Walk down. Repeat 5 times.

400 meter dash

How to prepare for this track event

Jump rope for 5 minutes without stopping. Jog in place for 2 minutes. Rest for 1 minute. Repeat 5 times.

800 meter run

How to prepare for this track event

Run around the bases of a baseball field as fast as you can 3 times. Walk around once. Repeat 3 times.

1600 meter run

How to prepare for this track event

Run for 12 minutes without stopping.

4 x 100 meter relay

How to prepare for this track event

Practice passing a "baton" to another person without dropping it.

Standing long jump

How to prepare for this Track & Field event

In your backyard or driveway, practice jumping forward as far as possible from a standing position.

=D Hope you have a good one!

Day 1

And so we begin...

just thought I would put some action shots from today,

Armando doing some 2 hands under

Erica doing L-Twists with a med ball...hardcore

Mark doing our newest exercise... floor sweepers

Stephanie finishing up her workout with Pauline... the two of them are going ot make our hurdle mobility way better next year.

Where to find me this summer

This summer I will be coaching football from 3:00-5:00. Then I will be training along with Mark, Armando and others at 5:30 as a general conditioning for track and other sports. It is open to anyone, they don't even need to go to Live Oak or have done track or plan on ever doing track. The schedule for that will be something along the lines of:

Monday: Technique/High Neuromuscular (technique can be event work, speed work, drills for another sport) Side note: I remember one summer Janet came out and we did field hockey drills as her technique.
Tuesday: Diana
Wednesday: 15 *200s
Thursday: Diana again :)
Friday: Technique/ High Neuro

We will also hit the weight room up. We will probably go to a few all comers meets at Los Gatos. (Totally optional)

My rules for the summer are this:

1) It is free. That way I can guarentee you will get in the best shape of your life or your money back.
2) If you start coming out let me know when you miss. I have had days in the past where I waited around and no one showed. Again it is ok to miss, just let me know. With Mark working out too not too worried about having to do a solo workout.

Preparation

Here are a couple quotes for you all about preparation.

This was the former tagline of this website:

"Success is where opportunity and preparation meet. "

Here is one Steve Drewniany sent me from Winston Churchill

“To each there comes in their lifetime a special moment when they are figuratively tapped on the shoulder and offered the chance to do a very special thing, unique to them and fitting to their talents. What a tragedy if that moment finds them unprepared or unqualified for that which could have been their finest hour."

Also I like this:

Universal truth: To get something, you must give up something. No exceptions.

In that regard I might as well put some the 'zen' quotes:

"Failing to plan is planning to fail"

"Plan the work and then work the plan"

Stories continued...

Janet I liked the starfish story... here is one I always liked that i told the girls 4 by100 this year.

The elephant story

IF you have ever been to the circus or zoo you may wonder, when you see the elephant enclosure, why is it that the huge, old elephants that stand some 20 feet high and the tiny baby elephants, that only come up to your knees, are tethered with exactly the same size chain attatched to a small stake in the ground.

You may think it completely illogical to treat these animals in the same way. Surely, you may argue, the older, larger elephant should have a much bigger chain than a baby one. A fully-grown elephant could, if it wanted to , simply walk away and, without even breaking a sweat, pull the stake out of the ground, like you or I might pull up a daisy, or snap the chain like a twig.

But that's just the point. The old elephant has forgotton what it's like to struggle to be free. It learnt the lesson a long time ago, when it was a baby, that despite its efforts it remained imprisoned, and so, even though now as a fully-grown adult, it might bave the strength of 10 men, it believes itself to be just as much a prisoner - and has given up the struggle.

The baby elephant, who constantly pulls and tugs at its chain, still has the motivation to succeed - and the belief that it can.

Moral: If you want to change your behavior, first change your beliefs.

Inspirational Stories/Quotes on June 5th

First of all, congrats to all the grads!!

But just wanted to share two things that I found when I was wandering in the main stacks...

THE STARFISH STORY

As the old man walked the beach at dawn, he noticed a boy ahead of him picking up starfish and flinging them into the sea. Finally catching up with the boy, he asked why he was doing this. The answer was that the stranded starfish would die if let out in the morning sun.

"But the beach goes on for miles and there are millions of starfish," said the old man. "How can your effort make any difference?"

The boy looked at the starfish in his hand and then threw it safely into the waves.

"It makes a difference to this one," he said.



And this one just reminded me of Coach Mike's former coach.. except this version is the nice version =D

This child whose life
I touch with mine
Is like a piece of clay
I take his gentle will in hand
And shape it day by day.
-Author Unknown

Diana

Me Mark and Armando ran diana today, we were planning on doing 6 200s. But since Pauline inspired us with her "300" kick of adam we decided keep running until we did 300 seconds of running on diana. The goal was to get the most distance.

Me and Mark got 7 reps in while Armando was able to get 6. We also used our left over seconds to do partials. I had 3 seconds left over and got 15 meters, mark had 13 seconds left over and got 70 Meters, Armando had 28 seconds left over and got 150 meters.

So in total:
Mark 1470
Mike 1415
Armando 1350

Watch out because this may be how we run it next year. I liked this method