Friday, February 17, 2017

Fitness Tip: Running Socks


Toya's Tuesday Tips!
PROPER RUNNING SOCKS – PREVENT BLISTERS

Picking proper running socks is almost as important as choosing the right running shoes!

Wearing the wrong socks can ruin a run or a race due to blisters. The cure is wearing the proper technical running sock. Technical running socks are designed for running. They will keep your feet mostly dry and comfortable; add a bit of support, give rear foot padding and even a touch of cushioning.
 
While running, you generate plenty of heat and sweat and generic cotton socks absorb that moisture and retain it against your feet. Inevitably, this results in heavy, soggy socks which is the perfect breeding ground for blisters and bacteria.
 
Instead, you need technical running socks made out of synthetic fibers that wick moisture away from the foot to keep it relatively dry. Wicking is a term which means the socks move moisture away from your feet to the outside of the shoe where it evaporates. This keeps your feet dry and eliminating the friction that causes blisters. Good technical running socks are made from synthetic fibers such as acrylic, nylon or polyester or a blend of natural fibers (wool and cotton) and synthetics.
DO NOT BUY SOCKS THAT ARE 100% COTTON!!
There are plenty of different types and brands to choose from, but the most important aspect of buying the right running sock is fit. If the socks are too big, they will bunch in your shoes. Too small and your toes will get squished. If the socks fit loosely, your heels will slip. The socks should also fit your shoes well. If your shoes are a little narrow, you don't want to buy an especially thick pair of socks that will take up more room. Conversely, if your shoes are slightly on the wide side, a thick pair of socks can take up extra room and provide a better all-around fit.
Milestone Running, Movin Shoes, and Road Runner Sports have a variety of technical socks to choose from.

For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com  Website: http://treavisfitness.com/

Wednesday, February 15, 2017

Fitness Tip: Long Run Prep

Toya's Tips!
FRIDAY NIGHT - LONG RUN TRAINING PREPARATION

Treat each Friday like the day before race day – Get used to a routine before your long run. This will prepare you for the night before the marathon!!
  • Little or no fiber for the Friday night dinner
  • Hydrate with plain water and an electrolyte drink (such as Vitalyte) throughout the day
  • Eat fruits, vegetables, good protein and carbohydrates throughout the day
  • Go to bed early
  • Lay clothing out
  • Prepare recovery drink and recovery nutrition on Friday night
For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com  Website: http://treavisfitness.com/

Friday, February 10, 2017

Track Etiquette

Track Safety and Etiquette Tips:
Check out these great track safety and etiquette tips for both experiences and new runners! See you on the track next Tuesday!!!


  • Do make sure you look both ways before you cross over to the field upon arrival or departure. Listen carefully. If someone yells "Track!" it means a fast runner is approaching in Lane 1 or 2 and someone is blocking it.
  • Do respect others' paces. When we have large groups, such as during our marathon training season, the following designations exist:
    • Lanes 1-3 are reserved for the fastest runners. Never stand in these lanes.
    • Lanes 4-6 are for intermediate, or midpack, runners.
    • Lanes 7-9 are for beginner or back-of-the-pack runners.
  • Do warmups running clockwise; the workouts running counter clockwise.
  • Do leave your iPod at home.
  • Do pay attention to runners around you when you are starting and stopping.
 

**REMEMBER! Your Safety is IMPORTANT!!**


Monday, February 6, 2017

Fitness Tip: Dynamic Warm-Ups

Fitness Tip: Importance of Dynamic Warm Ups

By: Panos Papaconstantinou


Have you ever wondered why we do a few easy loops around the track or jog for a few minutes on Saturday? Warming up the body is achieved by elevating the core body temperature to a point where heart rate is elevated and perspiration begins.  This perhaps is the single best thing you can do to prevent injuries that  result from a high intensity workout, (e.g lactic threshold or starting off right away running "fast", the "fast" depending on the individual).  When experienced runners run on their own in lieu of a formal warm-up, they start off "slow" , warming up first, then gradually speed up reaching their regular pace.

Doing the two loops / jog would be sufficient to warm-up the body. Performing additional dynamic exercises after the loops can further warm-up and loosen up the specific muscles and joints used in running thus reducing the risk of injuries and also help achieve better performance during the workout. Perhaps you may have seen professional runners having their own elaborate warm-up routines before races.

Make sure you are on time on Tuesdays and Saturdays, so you don't miss the warm-up. If you so happen to be late on Tuesday, do two loops on the turf around the football field on your own before joining the workout, or if  falling behind on Saturday, go slower for about 10 minutes and gradually increase your pace.

Tuesday, January 3, 2017

SDTC Log-in & Memberships

How to log in to the SDTC website:

1. Start by visiting http://sandiegotrackclub.org/

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2. After you click login, please click on "RESET PASSWORD".

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3. Once you click on Reset Password, you will be directed to put in a user name or email address.  You will want to make sure you use the email address that you have been getting your weekly/monthly newsletters sent to.

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4. You will receive an email shortly after you request a new password.  If you don't get it in 5 minutes, please try once more, sometimes it gets stuck in cyberspace.


5. Next steps:


If you have any issues, please email membership@sandiegotrackclub.org

__________________________________________________________


How to view your SDTC subscriptions:

  1. Log into the SDTC website: https://sandiegotrackclub.org/

  1. Click on “My Account” in the “MySDTC” menu.

3. Once on your account page, click on “Subscriptions”.


4. Review your membership and subscriptions.



If you have any issues, please email membership@sandiegotrackclub.org






Friday, December 2, 2016

Winter Track Series



It’s that time of year again - the Winter Track Series starts tomorrow at 9 AMDecember 3 at San Diego State University. Competitors in all age groups are welcome to participate in track and field events including sprints ranging from the 60-meter dash to the 3000-meter run, pole-vaulting, high jump and the javelin. Athletes pay $15 at the gate for day-of meet registration and spectators are free. All proceeds will go to the SDSU Women’s Cross Country and Track & Field Program. 


If you don’t have the time to participate in tomorrow’s meet, fear not, the series picks back up after the holidays on January 21, 2017 at Sweetwater High School. 

Winter Series Schedule

Contact: Sheila Burrell and/or Rick Reaser
sburrell@mail.sdsu.edu & rick-reaser@msn.com


Saturday, January 28, 2017 | Del Norte High School (more details to follow)
Saturday, February 4, 2017 | Balboa Stadium at San Diego City College (more details to follow)





Wednesday, November 16, 2016

How to login!!

How to login to your membership page:

Start by visiting https://sandiegotrackclub.org/ .



After you click login, please click on "RESET PASSWORD".



Once you click on Reset Password, you will be directed to put in a user name or email address.  You will want to make sure you use the email address that you have been getting your weekly/monthly newsletters sent to.



You will receive an email shortly after you request a new password.  If you don't get it in 5 minutes, please try once more, sometimes it gets stuck in cyber space.

I hope this is helpful for everyone.  If you are still having questions or issues, please email either myself of Pat McBride at:
pmcbride13@gmail.com
or
ashleyharbecke@gmail.com

Click Here to see the newsletter