athlete's foot

just for me - training schedule, off season (article)

2006-01-20T10:51:00.000-08:00

FOR THE BEGINNER/INTERMEDIATE HIGH SCHOOL ATHLETE

Base work, when done correctly, sets up a progressive overload on the connective tissue, the biomechanical systems, the cardiovascular, the cellular, the muscular, the structural, as well as the psychological. Because it is a gentle progressive overload, the body is able to adapt as the process occurs, which builds up a great deal of potential for resistance for the body to withstand the harder work that comes later in the process.

The program at left consists of two stages. Some athletes will only have time for one stage before starting indoor track; others won't run competitively until outdoor track season, so they will have more time to put in their base work.

Don't worry about doing speed work at this point. You won't be sharp at the beginning of the season but you will be strong and ready to give your team, coach, and self the kind of effort that will help you get better throughout the season. Your goal is to develop as an athlete throughout the season and continue this process throughout your career. Running can be a lifetime activity and you can get better and better for years.

Week 1
3
5
3
5
3
off
6

Week 2
3
5
3
5
3
off
6

Week 3
3
5
3
5
3
off
6

Week 4
3
5
off
5
3
off
5

Week 5
3
5
3
5
3
off
6

Week 6
3
5
3
5
3
off
7

Week 7
3
5
3
5
3
off
8

Week 8
3
5
off
5
3
off
5

STAGE 2
Week 1
4
6
4
6
3
off
6

Week 2
4
6
4
6
3
off
7

Week 3
4
6
4
6
3
off
8

Week 4
4
5
off
5
3
off
5

Week 5
4
6
4
6
3
off
7

Week 6
4
6
4
6
3
off
8

Week 7
4
6
4
6
3
off
10

Week 8
4
5
off
5
3
off
5

XC has officially started!

2005-08-16T19:28:00.000-07:00

yeah.. that's right. it's finally started. man i wasn't digging it yesterday though. freaking.. cold as a beezy outside. i mean.. what is with this weather? anyway.. i went to practice expecting to only run 2 miles, but come to find out, martinez had different plans for the kids that ran all summer. apparently he thinks it's proper for the ones who've been running to run 4 miles instead of 2. freakin.. i'm not complaining though. i'm prepared for it, and i have been. coach didn't believe i've been running over the summer. pffff... i was like, "yeah, we'll see.." showed martinez up sucka. i ran that four miles like i've been doing all summer. can't touch this.

anyway, cross country's going great.. i'm loving seeing heather and keanen every morning, even if it is at 8 in the morning. they're probably some of the only people i really wanna see right now anyway. no one beats their coolness. haha. so we'll see how the rest of the week goes. it should be fine.

chris

oh yeah.. one more thing. spencer is going down!!!

The Second Year

2005-08-11T21:07:00.000-07:00

hrmm..

year two of high school sports. it seemed so far away last year. now it's like.. here. it's just so like.. unreal. i don't know how to explain it. anyway, like zack said.. fall sports is beginning on monday. well.. practice is anyway. i guess you could say i'm excited, i guess you could say i'm not. i'm TOTALLY not looking forward to getting up early on monday morning. i mean.. there goes summer. haha. practice starts at 8 o' clock suckas. and i expect to see everyone there. c'mon, it's only 2 miles.

CROSS COUNTRY - YEAR 2.

LET'S GET READY TO RUMBLE!!!

chris.

FALL SPORTS

2005-08-11T00:18:00.000-07:00

so the dormant 10 month period of this site is now coming to an end. theres about to be an eruption in about 3 days. freakin eruption of my muscles too. holy crap i dont kno wut i was thinking. i havent conditioned for soccer at all, and the first practice is monday at 3:30 during the hottest part of the day. i think im going to die. haha but i dont care cuz ill be in tip top shape in about two weeks. so today ended the paperwork and sports physicals to make us legal athletes. now we get to strut our stuff on the playing field. its going to be awesome. im going to be one busy man this year, but its going to be awesome. im pumped. i really hope im on varsity though, cuz some of the freakin freshman dont look to promising as far as skills go. but ill get over it..... as long as im on varsity. aight well it has begun...... WELCOME TO THE BIG SHOW!!!!!!

running.

2005-06-16T18:26:00.000-07:00

running is good for you. so they say. i don't even know. the only reason i'm posting is to say that i've been running during summertime. 3 miles a day.. july'll be 4 miles, and the last week plus two weeks in august will be 5 miles a day. no breaks or nothin. wooooooooooooooo!

chris

t-rack!

2005-04-23T19:39:00.000-07:00

alright, so we havent exactly posted in a while...ok...a LONG while. just updating for the heck of it. track's going ok, but kinda gay. i dont really like runnin around in circles that much. but meets are ok i guess.

zack's not playing sports...just girls. that's all i have to say about him. haha. lucky piece of trash, going to the military ball with kristy and all. haha. yeah, nothing else going on. we'll probably start posting again when XC and soccer starts, because that's when all the EXCITING stuff happens. haha. yeah...go run.

chris and that one player zack.

INDOOR SOCCER TIME

2004-11-20T23:32:00.000-08:00

yup u kno it, its awesome. we had our first game tonite. and because we hadnt really played wit eachother we lost 5-4, but u gotta give us some credit for even playin that well. but man i love playin indoor. i had forgotten how fun it was cuz i hadnt played in like two years. so it should be a fun season. its so physically demanding tho and anyone whos played it b4 knows what im talkin bout. it takes all the energy u have right out of you but its worth it. the game was fun tho. i played mostly defense till the end when i went up and played offense a bit, almost had a goal too. it was so frusturating tho sittin on defense and watchin the offense not shoot. they wouldnt get rid of the ball and kept messin around wit it. o well.... better luck next time. aight well i guess ill talk to everyone later, and good luck to chris goin from cali running and running in louisiana lol. jus playin dude. later

a record of 7-2-3

2004-11-11T21:08:00.000-08:00

Thats rite! we finished the season pretty good. i am definitely pleased considering how i thought this season was going to turn out. sry that i didnt post more, but it was keeping me really busy, but it was worth it and i cant wait to play again next year. ill probly be on varsity according to the coach. so thatll be cool. cuz jv gets no appreciation lol. o well, thats the way its suppose to be i guess. and we tied dixon too! that was a major accomplisment for us, cuz theyre all mexican with mega soccer skills lol. we totally almost beat them too. we were up 1 to 0 and then they scored in like the last minute. that was frusturating, but o well. it happens. we still finished with a good record tho, especially since the jv team didnt win one game last year. me and some of the other soccer guys at school are putting together an indoor team to play in december and that should be fun. indoor is a whole new thing, and i cant really decide which i like better. i cant wait for that to start. me and baca r gonna start runnin after he takes his resting period since his last meet is saturday. im probly gonna start runnin before hes done runnin tho cuz i need to stay fit. aight well ill update u on the future events i mentioned sometime later.

CVC CHAMPS!!!!!!!!!

2004-10-29T23:27:00.000-07:00

i know i'm a little late with tellin yall this...but we got FIRST PLACE at the CVC league finals!oh yeah.we had 6 people in top 8 (i was eigth) and 8 people in top 15.man we kicked tail.that race was hard though.and it was the third time we ran that race.my times were:
1st time we ran-21:53
2nd time-20:14
3rd time-19:22
that's freakin awesome.oh by the way, it's a three mile race.i'm so happy that i took off that much time off my three mile!except i was still kind of upset becuz top 7 people in the race were all-league...and i got EIGTH.sucks man.and i was only ONE second behind him.oh well....i guess it just means that i'll be that much better next year right?until next time...keep on runnin.

baca

life of a cross country runner

2004-10-20T19:09:00.000-07:00

yeah, i know we havent posted in a while.but nothing's really been going on with my stuff....i mean, i was sick from last friday until like last wednesday or thursday.so i couldnt run in the meet last saturday.and then this past saturday i left all my stuff at school.but come to find out, someone from XC found it and brought it to the meet the next day.go figure.anyway, i'm back to normal now, so it's all good.and i got some new runnin shoes.that's always fun.

so we ran 9 440's today.that was hard, but good.4 of the 440's (which is one lap around the track, by the way) were jogged....they were in between the ones we ran fast.anyway, i ran the fast ones in 75 secs, 74, 74, 75, then the last one was 64.oh yeah.talk about fast.i was pretty proud of myself for keepin pace...and THEN running a 64 second quarter mile.so, yeah, cross country's good stuff...........oh by the way, we ran 1 mile warm-up and a mile cool-down.so yeah.talk to yall later......holla

baca

4 AND 1!!!!!

2004-10-09T01:00:00.000-07:00

we r doing SOOOO much better than i thought we would do this season. 4 and 1 is not an easy record to accomplish. somehow the JV team came together and jus gelled as a team. so now we r doing excellent. im really happy also cuz im the starting sweeper. so another accomplishment. it jus took a while to get bak in the groove of things, but now, nothing gets by me. i especially played a good game last game, gettin my name called over the speakers twice for making good saves. that rarely happens to a defender so i was pretty psyched. we won that game 4-1. the only team that beat us so far is dixon, and thats cuz theyre all mexican. ive heard word that Rio Linda is a good team, and we play them monday, so we'll see whos the better team.

we KILLED!!!

2004-10-07T20:06:00.000-07:00

That Vanden cross country team COLD!!!we have like the best team this year in the league.i think we're gonna go to state.oh yeah.we had our second league meet yesterday.it was so awesome.the best varsity girl on our team kept sayin like all week that she would beat my time.i was like, whatever.so we get to the meet.her race was before me and she got a 21:08 (3 mile).coach put all the freshmen on varsity, cuz we dont have enough juniors and seniors to fill varsity.anyway, our race comes up and our whole team is freakin flyin man.i ran my first mile in 6:13 i think....anyway, my final time was 20:14.it was so AWESOME.and i earned braggin rights with alicia (the girl who said she'd beat me).anyway, i got 11th place, whereas last time we ran this (like 3 weeks ago i think), i ran it in 21:54 and got 15th place.we kicked butt.oh yeah.well, that's all....oh and homecoming rally's tomorrow.look for me in the stands.since it IS the fall sports homecoming and i AM in varsity......anyway, ummm....keep running....holla back.

baca

Soccer Brawl

2004-09-18T01:21:00.000-07:00

i really hope we dont ever play Analy High School again. it was a crazy couple games. the JV team played and mike dazo got injured not even half way through the game, so i took his position as sweeper and after that they didnt score, but prior to that they scored two goals and beat us 2-0. so overall the JV team played a pretty good second half defensively. i burned a few guys that thought they could get a breakaway on me, so i did my job and had a pretty good game. thats not the crazy part tho. the varsity game was very eventful. the first half they were gettin beat really bad. something like 4-1. and what happened in the second half was crazy. the fans from the other team were cussin at our players and tryin to start fights from the stands makin our players mad, and causin them to get yellowcarded left and right. some of the troublemaker fans had to be escorted home by the police, and one was taken in the squad car. to make matters worse, kevin screwed up his leg, and once he got bak to the bench, he started hyperventilating and cramping up really bad to where he was havin a sort of seizure. so the cops came, called the ambulance, and the fire department came, and they checked him out and finally let him go after makin sure he was ok. so that delayed us really bad, and we didnt get home till like 15 minutes after vandens football game was over cuz the school was heka far away. so the 9 hour trip turned in to the crazy trip from hell. i really hope that never happens again, but anyway, i guess ill post after mondays game which will be our first season game. later

2 races

2004-09-15T21:25:00.000-07:00

ok first actual meet was on saturday.it was pretty cool.i ran with the freshman so i placed pretty well.16 out of like....something, over like, 50 or more i think.and it was a two mile race.but it was CRAZY!there were two hills.both of them were like 100 yards each.and at a freakin 80 degree slant.freakin A hard.lol.sorry, i just decided to use that cuz everyone's been saying that lately.anyway, so my time was like 14:13...and that's really good for hills.

so today was the CVC meet in sacramento against like 5 other schools.today's race was HARD.first of all, martinez put me on the freakin varsity race.freakin crazy....that means i had to run against seniors and juniors.but i did AWESOME.at least i think so.i got 15 out of 37 and my time was 21:53....i think i did very well.i mean, i beat like over 20 seniors and juniors.that's awesome!but the actual course was like freakin dusty and like dead grass and stuff.but i still did good...that's all that matters.keep running.holla

chris

For the love of the game

2004-09-13T21:16:00.000-07:00

yea thats the reason i play soccer. and its a good thing too, cuz i doubt we're goin anywhere as far as winning lots of games this year. haha i dont care tho, somehow ive gotten stuck on teams that lose my whole life, so its nothing new. today was a good practice tho, cuz all of us got eachother psyched up and we did work hard, and instead of work, it became fun. but anyway, the last game was vallejo, or should i say the last game we were suppose to play was vallejo. and wouldnt u kno we get to that field which is like the sweetest thing youve ever seen, and gay vallejo high doesnt have a JV team. so theres this perfectly good artificial grass field, once in a lifetime and we dont get to play. the varsity played and got beat which is crazy cuz their team sucked, i bet we coulda beat vallejo easy if they would have had a team. well its lookin like the next game will be on monday and i have no clue where, but its not a home game. the next home game is on the 27th, so if u got nothin better to do, its a nice place to hang out. especially if u dont like football games, its a lot less low key haha. but i doubt theres anyone that doesnt like football games. well umm i guess the next post will probly be after the game on monday, so ill talk to you then.

horrible.....

2004-09-07T20:37:00.000-07:00

well, since SOMEONE *cough cough* wont post...and it IS his turn.oh well.what a gay hole.i'm sure he'll have somethin to post about after that vallejo game today.anyway, today was horrible....as you can tell from the title.it was like 100 degrees outside.and martinez makes us run 4 miles.that's horrible.i didnt run 4 miles, i'll tell you that.i think in all i ran about 2 1/2 maybe 3.the rest was walked.i couldnt breathe.my face was hot.my stomach hurt (the stomach thing had been goin on all day).so yeah.NOT a good run.not at all.hmmmm....hope i do well at the meet on saturday....that is IF we have a meet.becuz if the school doesnt give him 125 bucks to pay for us to go in the meet, we cant go.and our school is gay with finances....so you never know how that'll go.whatever.....talk to yall later.....DO NOT run in extreme heat.

chris

BLEACHERS!

2004-09-01T20:36:00.000-07:00

aww, man.today was awesome.at least the cross country practice was.k, i'll go into the details.first we stretched (of course).then the coach brought us onto the track. he told us we were gonna run bleachers.man, i thought it would be horrible.it was like 12 laps around the track in all.lemme explain.we ran 2 laps for warm-up, then we ran 8 laps, but incorporated bleachers into it.like, we'd run out the fence at about 150 meters into each lap.and run onto the bleachers and run up and down and up and down...then ran off the bleachers and ran the rest of track....8 times.and then ran another 2 lap cool down.really fun stuff man.i love a good workout.plus it's like, gettin us ready for the lagoon valley race next saturday.that's gonna suck man.there's two hills in the course and they're like freakin at a 90 degree angle.well, i'll get through it, just like last year.

oh yeah, and i've been workin out at the gym on saturdays and sundays.that's always fun.i need a better upper body man.i'm like nothin but skin and bones up there.lol.not really...but not that much muscle...so i go with my stepdad and he makes sure i do all the workouts right or whatever.so, yeah....that's it...talk to yall later....and keep runnin.

chris

Soccer is hard work

2004-08-25T21:25:00.000-07:00

yea we had our first game yesterday, and we did a lot better than i thought we were gonna do even tho we lost. it was 4 to 1, but yea like i said, i was expecting worst, so i was happy with our performance. we were sittin on zero subs at the beginning of the game then two more ppl got there and we subbed them in, but then two of our ppl got hurt so we were back to where we started. so i had to play the entire game. thats 90 minutes of running, sprinting, jogging, chasing, and everything physical. so i was really tired after that, which made me really tired and sore today. it didnt help any that i couldnt get home till late last nite and get to bed, along with having to get up at 7:15 for the rotc orentation. by the time practice rolled around today, i had like no energy left, so i was playin really crappy. so yea, im gonna go to bed now or else ill really play crappy tomorrow. talk to ya lata skatas

-Zack

1 mile...3 1/4, 3 1/2...i'm crazy

2004-08-24T21:26:00.000-07:00

yeah, i'm pretty crazy.friday for cross country coach martinez made us run the mile.good stuff i guess.first we ran a mile for a warm up though.anyway, he made the girls and the guys run separtately for the actual mile.it was only me and keanan and spencer.so....naturally, they're both beatin me pretty easily becuz i'm not as fast as them.but on the last lap i kicked it up big time.then, on the last 100 meter stretch, i sprinted as fast as i ever have.it was awesome.i was so bent on beatin spencer.although that didnt happen.when we crossed the finish line i was about half an arm's length away from him.but i was happy nonetheless.i got 6:15.i was expectin to get only like 6:45.but i did a lot better than i thought.pretty nice.

yesterday wasnt so good.it was the first day we ran in the afternoon.so we definitely werent used to the heat.ON TOP OF THAT, he made us run a 3 1/4 miles instead of 2 1/4 like normal.not cool at all.i ended up walkin a few times.and i had to stop for a drink at the end of my second lap becuz i was dehydrated.not cool.oh well, you have your good days and you have your bad days.

today was much much better.he upped the mileage a little bit more.today it was 3 1/2 miles.but i still did much better.about 3/4 of the way into the first mile, two girls started to catch up to me (i was takin it pretty easy cuz of yesterday).one was a senior and one was a freshman.the freshman's pace slowed down a lot, so i wasnt worried bout her.but i stayed with the senior till like the end of the 2nd mile.then she stopped to get some water before our last lap.she said "i need some water, good job, keep it up."so, i ended up in third place.i had a good run today.except on the last lap, my mouth got really dry...but i wasnt bout to slow down after what happened yesterday, so i just kept going.good stuff.i ended up with like a 28:something.ended up coming out to about a 7:30 mile pace.i feel i did very good, and i'm pretty proud of myself.well, until next time...uhh...drink water.a...lot of....it.

chris

SOCCER

2004-08-18T19:44:00.000-07:00

i have entered the land of high school soccer lol. its crazy tiring and hard. i think its mostly becuz we're practicing with the varsity team also. its made me so sore and tired this week. and it dont help that i have to get up for band so early this week also. it was easier today tho cuz i took a nap b4 practice so it was all good. our first game is on tuesday and the cut is on friday. but i dont think he can afford to cut anyone cuz we're all good, and he would have very few ppl left. but anyway i'll talk to you later. keep.on.physically.exerting.yourself?

practice...

2004-08-16T11:04:00.000-07:00

hey yall, it's baca.yeah, i'm probly not gonna talk much.today was first x-country practice.i didnt do too well.but that's what practice is for.we ran 2 miles and my time was like 15:03.not baaaad.but not that great either.maybe it's the fact that i went to bed at like 11:45 and woke up at 7:30.i dunno.we'll see how it goes.....so keep running.

baca

by the way, i wont have my first meet till 9/11, so i'm only gonna be postin on practices till then.

Transformation

2004-08-15T17:48:00.000-07:00

me and baca are discontinuing running for the next few months as we will be entering the land of *in announcer voice* HIGH SCHOOL SPORTS. haha so this blog will still be here, but it will be about baca's cross country events, and my soccer events. we both start practicing for each thing tomorrow. cept his starts at 8 in the morning haha. mine starts at 3, but ill have something in the morning all this week anyway so i get the worse deal. but yea, baca's cross country meets dont start till about a month from now, but i have a soccer game next week, and a tournament the following weekend so i will be very busy from here on out. he will be too with practices. aight well, until next time, ummm. play. sports.?

2 miles

2004-08-06T10:54:00.000-07:00

so me and zack just got done runnin about 2 miles.good stuff man.except zack beat me this time.he didnt beat me the other 2 times we ran the 2 mile.oh well.whatever.i was only a few seconds behind him anyway.so he ran like 14:25 and i ran 14:30.good stuff.ummm...yeah.running....it's good for you...so, uhhh....do it. do it. now its zack, and i feel much better about beating chris haha jus kidding, its nothin real special. we're doin this to get ready for sports anyway. however, striving to beat the other one is a good motivation haha. well, we're bout to go eat some cinnamon rolls (i kno, its like whats the point of even running then haha) so we will c u later. holla skatas!

RUNNING!

2004-08-03T22:05:00.000-07:00

so, me and zack are starting this running blog.kinda like a journal...for..uhh...running?ok, say it now, we're geeks.but we dont care.haha!anyway....we're doing this again, cuz we're bored.hopefully this one wont die like the bachelor's pad though.lol.which we are going to delete by the way.so, yeah.running.right.ummm...it's.good.for.you?

baca and zack