Track & Field
May 17-June 17 2021:
Mon, Tues, Thurs, Friday @ SKHS 2:30 pm
Wednesdays at Banner Forest @ 2:30 pm
June 21-August 20th Summer Training:
Mondays: Banner Forest at 9am
Tuesdays: SK Regional Park at 9am
Wednesdays: McCormick Village Park at 9am
Thursdays: Banner Forest at 9am
Fridays: SK Regional Park at 9am
Eating Your Way to Being Healthy
We can all face reality together. You cannot eat healthy all the time, we as people all know this. But occasionally, time will play a factor against you and you'll have to just stop in at your local fast food, and grab a burger. So try to get a hamburger with fresh lettuce, tomatoes, and onions instead of a the favorite double cheeseburger with a side of extra greasy bacon.
Find the right foods. If your school or home has more than one thing to select from, select the one that offers the healthiest choices. Try to eat fresh fruit, vegetables, fish and chicken, instead of all of the sweets that your sweet tooth seems to crave. We as coaches know that studying for school can lead to late night snacks as well, but try to keep it to something light and healthy, NOT like what is mentioned in the below section.
Avoid late night snacks. Every athlete will face the following situations at least once during their high school career." It's late in the night, and your buddies decide to order an extra large greasy cheese and pepperoni pizza after a fun night out. Or, you're up late cramming for an test and you need something to tide you over." It's tempting to eat late at night. . trust me I know from my own experiences, .but try to avoid the temptation. When you go to sleep right after eating, your body doesn't get a chance to burn the calories. Instead, it stores the food as fat. If you keep eating the late night snacks repeatedly you'll find extra pounds creeping up on you, and as a athlete that is not good for you. This is why if you do get caught in a late night snack crave, you should eat something light, with little or no calories, celery or carrots would be a good call.
Muscle is the engine of your body, we as coaches cannot stress that anymore then we already do .Fat is simply one of the fuels it burns. The more muscle you can build, the more fat you will burn. That does not mean to go out and become a body builder, but become healthy muscular.
There are NO secrets, or.... NO short cuts to being good, it takes time , really it does, no joke, and it is very difficult. But hang in there, don't quit, you will be much better in a couple of weeks, guaranteed, and the improvements will just keep coming! Don't sweat the small stuff, if you don't notice the changes right away, your body is changing, trust us, just look back after a week to two weeks and you will notice the differences.
The best thing for you to do though, is honestly, to improve your diet.. Concentrate on not only eating more healthy foods, but less unhealthy foods. Avoid things with any grease in them at all at least two days before a meet, and forget soda!!. The sugar and syrup in it does nothing but hurt you when you run!! Remember to Drink plenty of water and keep up on your electrolytes if you're sweating heavily. (A sports drink a day tends to keep the doctors away) Not only does eating have to do with your diet, but sleep should be thrown into the factor too. Sleep as a high school teenager, is hard enough to come by as it is. You really do need the sleep, don't believe your friends when they say they can sleep for a few hours and feel great, any athlete who wants to succeed in their goals health wise, or even sports wise, needs to get that sleep. It is truly remarkable the difference a person with 5 hours of sleep and a person of 8 hours of sleep gets in the sport of track and field.
The Tips of the Sport
1) Make sure to always eat something on race day. Something light, like a slice or two of toast or a even a bagel ( of your choice, not a greasy one though) with some creamy peanut butter, not crunchy, would be a great way to start off your meet day. A Powerbar is another good choice although the taste of them might not always hit the spot. Be sure to drink around 8-10oz of water with your breakfast 3-4 hours before race time. You don't want to cut it to close to your race because then you might cramp up.
2) Don't just try to avoid soda or sugary drinks on days when you have races just DO avoid them, they will NOT help your performance. Water works best. Even Gatorade should be diluted with water. Did you know that Gatorade isn't helpful unless the race is longer than 1 hour? That because it has so much salt content in it. So I always think that Powerade before and Gatorade after does the trick, It's worked for me for years.
3) All runners have worries about the race in front of them. Every runner on the starting line usually asks themselves, "does my ankle hurt?", "is my knee aching again?" or "oh i think i am getting a cold, should I just drop out of this race?" Don't worry - when you out-sprint another runner to the finish, somehow, that all seems to go away.Really it does, it's honestly proven to be true 100% of the time. Even when you feel down and out, you must go out and still give your best 100%, no if and or buts about it!
4) Before your races try to relax (relax). Yes, Relax. Repeat to your self, "I'm strong, I'm fast, I'm well trained" - repeat this in your head again and again. Pretty soon you'll start to feel better. If that doesn't work, scream really loud and start to wave your arms and jump in place. You won't run any faster, but you'll definitely feel better and most likely feel not as tense.
5) The First half of a race is the most poorly ran, as said by most coaches, and athletes on the professional level. Some go out too fast, some too slow, and maybe there are a select few who are so dedicated that they spent all there time focusing on the start rather then the finish. But Understand this- the success of your race isn't determined by how you start, but how you finish. It's the 2nd half that counts. Attitude counts! Keep your thoughts high, and your mind free. Remember the track season is a race itself, so finish stronger at the end then you did at the start of the season.
6) After your performance(s), assess what you did well not what you didn't do so well on. Under-achieving athletes almost ALWAYS focus on what they didn't do correctly. High achieving athletes focus on what went right and can't wait to repeat it because it makes them feel great! Even if your run is less than optimal performance, always find what you did correct, and focus on that! There is always at least one thing you did great on in your race, whether it was how you controlled your breathing, your steps over the hurdles, anything.
6.5) If you are one of the people who like to choose to focus on what went wrong, here is what you can and should do: Make two lists, the First list is of the things that you can control, while the 2nd list is of the things you can't control. Now, key word Now, Throw the 2nd list out. Now take a look at what you're left with (First list). That's my friend is where the true work lies! The work of success.
7) If you have decided to be a high caliber athlete then this is a great little tip for you. Don't think that winning a race is easy. It takes a lot of hard work and dedication. Remember sweating shows your doing hard work. But the true point in all sports to become better would be the base. If you have no base you will not go far. You will be sloppy. There's always something to work on. So this is where drills come in. These are mini sub routines before every race day and or practice that you should do. Make sure you warm up your muscles, you don't want to pull a hamstring or anything. Also make sure you do lots of stretches. I cannot emphasize how many injuries happen from lack of warming up and stretching. So get in touch with your event coach on which you should do to make you shine in the spotlight and keep you injury free for not just the season but for as long as you do them. Doing these will not prevent injuries but it significantly lowers the chance of an injury.
8) Along side the warm ups and stretches, you need to do an adequate cool down as well. A great cool down no matter how tired you are is a nice, slow jog for 15 minutes to no more then 30 minutes. This cool down helps relieve your legs of all the built up acids from the adrenaline that just pumped through your body. After you have finished the cool down, make sure to go through your stretch routine again as well, it will help reduce the after race sourness's.
9) Getting shin splints? There are 2 easy remedies to help eliminate shin splints. First, Make sure you have an antiquate amount of potassium in your diet daily, bananas are a very healthy and good source for this. 2nd would be to find a curb or a wall and have the elevated on the wall while your heel is still remaining on the floor, then lean into the wall. Do not over due it though this can cause tearing of the muscles and tendons if done to fast or improperly. But it will also strengthen that muscles that give you the shin splints, This is the remedy that most athletes use to rid themselves of the shin splint. Although some coaches have the theory of " Shin splints are something that is in your head".
10) No matter how bad the weather is outside, always know this, track runs in any weather, rain or shine, as long as there's no life threatening weather problems, so do not look at the bad weather as something bad, look at it as a different way to train and push yourself to the limit, rain and wind are a good way to really push yourself beyond your comfort level. When you do this, your body kicks into what I would like to call "Overdrive". When your body does this the training becomes more intense, and the results are much higher. Then when you get to those days where you have a meet on a nice day, your confidence will be much higher then those around you because you have trained in the yourself to be tough, by battling it out in the tough harsh elements of mother nature. Look to every day as a beautiful day, it is Washington we live in....Can't say the scenery around here is not bad because its beautiful, From SKHS you have a beautiful view of the mountains, and there's plenty of places to train.
11) Be diverse in your training. Don't limit yourself to just on the track work outs. Try to hit the weights every few days as well, not heavy weights but light weights with repetition. This will help fix up your muscle memory. It will enhance the reaction time of your muscles for your events. But it will also help with its flexibility. Not only with this, but don't just run on one surface, try to be diverse in that too. Whether it be all flat, up hill down hill, stairs, etc. Change it up every now and then, that way you don't get burnt out on the same routine all the time. Also try to have fun doing it.
Links To Quality Gear
- Route 16 Running in Gig Harbor
- Big 5 of Port Orchard/Silverdale
- Route 16 Running in Gig Harbor
- Route 16 Running in Gig Harbor
- Kitsap Sports in Silverdale
- Route 16 Running in Gig Harbor
South Kitsap School District Athletics Mission
The coaches and advisors of all activities must assume a major role in the development of the youth under their charge. Their mission is to develop leaders, foster cooperation, and personally model outstanding sportsmanship for emulation by students engaged in activities.
SK Athletics - (360) 874-5731