Last Post

Well this is my last post. All of my WISE materials are due tomorrow, which I haven't even started. Got to get on that.  I did not meet my goal of 49 sec. just yet. I am not sad nor discouraged that I didn't reach it. I'm going to continue with this goal to college. I am officially a Ithaca College Bomber now! I am going to continue to wok hard so I can get that 49 and then approve on that time as well. My fastest time this year I believe is a 52.4. Compared to last year I have shaved more than a second off my fastest time, which was 53.7. I had an awesome season. I am actually still running because our 4by1 relay team made it to states because of a first place win at state qualifications and a time of 42.9 sec.

I will be honest and say that I did get something out of this WISE experience. I learned how to work individually more, working through my frustrations, and learning a few things about myself and life.

Thank you for reading my thoughts, reflections, and what I've learned. Thanks for following along on my journey through this project.

Mentor Meeting 12

We brainstormed ideas about my presentation.

• Whether I want to have the entire presentation out on the track and print out pictures or use iPad's to pass around. Or make a powerpoint, print it out and pass that out as well.
• Have half the presentation inside and then go outside to the track for the other half.
• All my ideas I was going to use for the powerpoint, I don't necessarily need to put it in a powerpoint. I can have all my ideas on a note cards or something or that sort.
• Ideas - 15 min talk 15 min run
• If do it outside - demonstrate some stuff
• workout - show plyometric jumping and talk about leg strengthening  show hand-offs and talk about why it is important 
• research - Adrian stuff that he told you - focused on shins - show part of it - one demonstration (bosu ball) - Ms Kruger said she wants to see it  :)
• Research - starting blocks. 

After done running - demonstrate ice bath - research from Kim about how to treat injuries.

Connections - workouts...Adrian workout...helps shins...frustrations 

Put 400 times last which will lead to demostation 

Chris's Presentation

Today I was a student evaluator for my WISE peer Chris. His project was on the Basic's of Cooking. His presentation went well. Me knowing Chris well, and him being so lazy (haha), he could have done a lot more with his overall project.

Here are some things he could have improved on:

• Organization of his presentation
• Wrote more clearly in his journal and added more details and reflections
• Journal could have also used some more visuals
• Try to find ways to make his project more interesting or fun for himself

That just being a few things and there could be others, I personally would say he pulled it off alright. It may not had been the best but at least he put some thought into it.

The food he had made, and passed it out during his presentation, was absolutely amazing. I loved it.

Hey Chris, if you wouldn't mind, I would like some more food, thanks. Good job bud!

Debrief on Sample Presentation - In-Class Journal Entry

Questions:

What would you like to borrow from the sample?

• I would borrow his confidence and loud voice.

What was a particular strength of the sample?

• His presentation was very organized and time efficient. It was also very detailed. 

What will you do differently.

• I don't think there is anything I will do differently. I will make sure my presentation is organized and detailed and present it with a sense of confidence. I will try my best!

The Goal

I am a little sad to say that I did not reach my goal of breaking 50 sec. in the 400 meters. The closes I got to it was 52.4. For about a years worth of work, I shaved of one second off my best time last year which was 53.7 which is still pretty good. Back at my old school in Buffalo, I ran track, but the preparation and workouts don't really compare to what I did at Ithaca High School. If I would have started track here in Ithaca, I know for sure I would have made my goal no problem because of how hardworking I am. Now that I'm about to graduate, I will carry my goal with me to college. I will continue to work hard and if I stay with it, who knows how fast I'll be running in my college years to come.

But I am still excited to do my demonstration at my presentation, it's going to be awesome. I will be running a full out 400 and I'm getting some track friends to run with me so people can see how I look during races.

Overtraining

I have been putting in work way before my track season started just so I would have a good chance of reaching my goal of breaking 50 sec. in the 400 meters. It all started in late November early  December where I would I go to the team workouts at the high school. I can't remember if it was everyday but it was for at least 2 days a week. Then that went into pre-season which started in late January. We would lift on Monday's, Wednesday's, and Friday's and run up at Barton Hall on Tuesday's and Thursday's. I even participated in indoor track meets at Barton, organized by the Finger Lakes Runners Club. Season soon started and I felt more ready than ever.

Ever since then, I've been to every track meet, and ran at least 3 races, 2 of those including a 400. Everything was going well, I was making personal records and then surpassing those and making more. Now I'm at the end of my season which 2 more meets to go. The last 400 I run may be on May 30th, which is state quals. and the time I need to go to states would be a 49. I know I'm not going to get that time because my body can't keep up with the stress I've been putting on it any longer. I'm at my limits. I've been working too hard and haven't been given any time to rest. That internal push I had all season is no more.

Due to my "overtraining", for right now, I am not going to get any faster, nor better. Here is a article to backup the regression I've been noticing.

Click here to see article

From the article I learned:

Overtraining syndrome is a collapse in performance that occurs when the body gets pushed beyond its capacity to recover.  If my body doesn't get the opportunity to repair itself, than my hard work will eventually be doing more bad than good. Overtraining causes performances to drop and injuries to rise, as well as sleep disturbances. A drastic change in mood can be a sign that someone is overtraining. Getting enough sleep (ideally 8-9 hours) and giving your body the nutrients it needs are important. "You should have the same commitment toward your recovery as you do toward your workouts."

Ithaca College Track

I was admitted to the Ithaca College Men's Track team!! Jim Nichols, the head coach said he will be sending me a more complete letter detailing when their track and field meeting will be held on campus and information about their medical sports screening process. I am an official Bomber now, I can't wait! Coach Nichols also sent me Individual Top Marks for outdoor track and to compare that to my track season at the high school, I know that I will do very well and excel when my IC track season starts; indoor and outdoor.

For the summer, I plan to run with the summer XC crew at the high school under Coach Bernstein from time to time to keep up my endurance and to hopefully even increase it. I will do strength training as well so I don't lose all I gained from running track.

I'm excited, for I believe more opportunities lie ahead of me and my future.

"IT'S A GREAT DAY TO BE A BOMBER!"

Wise Sample Presentation

One of the WISE students, Luke Mendola, gave a sample presentation yesterday at 7:00 in York Hall at the high school. I would say it was very good. Luke was very organized and spoke loud and clear. He had a lot of details and information to backup his statements and just the presentation overall. His timing was pretty good as well. Props to him as well for being the first student to present! Seeing the presentation gave me a few ideas for my own presentation. I know if I get all my information together and organized, rehearse my presentation, and stay calm, everything should go nice and smooth. I also like the little jam session Luke and Adam had, it was awesome!

Well, got to keep working so I can get everything done!

Mentor Meeting 11

We talked more about my outline for my presentation. Due to Ms. Kruger's schedule I had to change my time to June 13th at 10:30am instead of June 12th at 10:30am. I switched my presenting time with Kam, a peer in my class. I also asked Ms. Lord if I could do a demonstration outside on the track and she said it was alright.

Here are the few notes for all the slides that we took:

Second slide: Be cool to do individual project - like the idea of more independence during second semester. Wanted to incorporate individual goal into project.
Third slide: Always wanted to break 50 sec (or school record which is 49 and some change). Had goal in mind since the end of track season my junior year. Ran cross country in the fall to help increase my endurance for track in the spring.
Fourth slide: Break down what I did and how it helped throughout the season - Speed, speed-endurance, and strength training.
Fifth Slide: What resources I used to help my project - training for the 400, injuries, techniques and tools used
Sixth slide: What my times means
Seventh slide: Tell of the different frustrations I encountered such as shin splints and going to practice even when I didn't feel like it or didn't feel like doing the workout. Giving blood, not wanting to do research or reach out to people in the community. How I got over them.
Eight slide: Tell how I stayed movtivated - being encouraged, watching videos of people running 400 (olympics - Michael Johnson), learning new things (using blocks)
Ninth slide: Tell what I got out of my project, tell some reflections - giving blood, takes hard work. determintation, motivation, and wisdom. How those things are needed to run the 400 and improve times. Need to put in work and or have a goal in mind. Putting in hard work before season and how it pays off. Having a goal makes you wokrk harder and helps keep you motivated
Tenth slide: Tell how it connects to my future after HS - running track at IC, possible want to run in the olmypics, want to continue to improve my time.

The 400-Meter Dash Training and Racing

This is an article by Michael Stevenson that tells about the training and racing part of the 400. I pretty much knew the information from the article but there were some parts that stood out to me.

Second sentence: "It is, unarguably, one of the most difficult races in track, demanding a near maximal effort for the entire lap. Runners who embark on the quarter of a mile journey have to be physically strong and mentally tough". I completely agree with this statement!!

"Technique, training, and intelligence are all essential facts of the 400-meter dash. But perhaps the surest way to ensure success is by developing faith in your ability and willingness to go all out in every practice and race.

Here is a link to the article

Could My Goal Be At My Fingertips??

As my track season and WISE project will soon becoming to a close, could I possibly reach my goal of breaking 50 secs? Only the next three weeks will tell. My fastest time so far is 52.4. I've been thinking that if I don't run in the 100 meter dash and 4by1 semi-finals, I will have more energy to use in the 400, thus for getting a faster time. I want to try this at my next meet which is this Thursday.

I need to train hard these next few weeks so my chance of breaking 50 goes up. With enough hard work, determination, and a positive mindset, I believe that reaching my goal will in fact be at my fingertips. IT WOULD BE THE BEST FEELING IN THE WORLD!

Mentor Meeting 10

We filled out mid-marking evaluation sheet and it seems like I'm doing pretty well in all of the areas required.

Here is my draft for my presentation:

1st slide: Picture of me
2nd slide: Why I chose WISE and why I chose the project that I did
3rd slide: What my goal was and did I reach it or not
4th slide: Workouts
5th slide: Research Conducted
6th slide: 400 Times
7th slide: Frustrations
8th slide: How I stayed motivated
9th slide: What I got out of it/other reflections
10th slide: How it connects to my future after H.S.
11th slide: Some pictures of my track season
12th slide: Works/Resources used
This being half of my presentation; 15 mins

Second half would include a demonstration of me running a 400 outside on the track; 15 mins (need to check with Ms. Lord)

Mentor Meeting 9

Ms. Kruger was very busy during our meeting so all we got to talk about was research and outlining. Se also have my an article called "The 400-meter dash training and racing" by Michael Stevenson. I haven't read it yet but it looks like I could get something out of it for sure.

More Pictures!

5/4/13 Golden Bear Invitational at Vestal

5/7/13 Dual Meet Against Elmira - 400m dash

 5/7/13 - Me dying on the ground...

5/7/13 - 4by4 - First Leg

Giving Blood

First off, I would like to say that giving blood during track season was not a smart idea AT ALL! I gave blood along with two of my friends who are also on the track team, last Thursday. I am glad that I was able to help out and do a good deed, but this is taking a toll on my performances at meets. One of my coaches, Coach Baker, told us not to and we went ahead and did it anyway. I do regret not listening to him because after every race since Thursday, I feel exhausted, when I usually don't. I am still performing well at my meets, but they really take a toll on my body afterward.

Today, at our last dual meet and last meet on our home track, I felt like crap. I ran in the 100m dash, 4 by 100m relay, 400m dash, and the 4 by 4m relay. After the 100m, I felt really tired, which I know for sure I should have not. After each race, I had a hard time catching my breathe and I felt horrible. After running the 400, I laid on the turf for a good 10 mins just trying to recover. I was feeling sick and lightheaded. I had go up to get ready to run the 4by4 and I could barely walk straight and my speech was kinda slow. I got out there on the track and ran, and collapsed on the track breathing heavily After a race, you're not suppose to lay down because your muscles will get tight. Some off my teammates came over and tried to get me to get up and I would not budge. Coach Baker and some others came over to see if I was alright. I was having slight tunnel vision, was still trying to breathe, and was still lightheaded. They brought me water to drink, got me up, and I was transported over to the school so that Kim, the trainer, could help me out.

She put ice on me to cool me down, gave me some Gatorade, and put a fan on me. I sat there for about 10 mins, and I was starting to recover slightly. I am feeling much better now, but still feeling really tired.

I am going to go easy tomorrow at practice so my body can have a chance to recover.

NEVER GIVE BLOOD WHILE YOUR IN A SPORT; IT IS THE WORST!

Presentation Scheduling - Week 13

Today in class Ms. Lord handed out an Mid-marking check in sheet so at our next mentor meeting, with our mentor, we evaluate my last 5 weeks investment. I will receive two grades for this sheet. After, Ms. Lord went around the room with a small basket with numbers in it and each student choose a number. My number was 2. She started calling out numbers, going backwards from 27. I signed up for Wednesday, June 12th at 10:30am.

Breathing

The Start:

• During the "on your mark" part of the race, breathe gently and evenly
• When the starter says "set", hold your breathe
• When you hear the gun, exhale sharply as you explode forward

Cadence Breathing: Refers to organizing your breathing into a rhythm as you run

• Choose a 3-3 or 4-4 cadence for your race, depending on how fast you run and what is comfortable (You inhale for 3 strides and then exhale for 3 strides, and repeat).
• Not every method works for everyone so find what is comfortable for you and go with it.

Click here to view the article

Here is a YouTube video that tells how I can control my breathing and maintaining a breathing pattern (like stated above; cadence breathing) is important and that it will help increase my running efficiency. 

Need Motivation? Declare A Deadline - New York Times

This was another handout we got in class on Monday. It was about how setting deadlines can be very helpful in getting things done and having someone reliable to hold you accountable foe meeting deadlines can also be a big help. This article could be useful to me in a way that, sometimes I wait to long to start something, and then I'm cramming and having late nights trying to meet that DEADLINE when all I had to do was make small deadlines for myself for each part and then I could have finish before the actual deadline, giving me time to go back over and check my work and even add things if need be. I need to learn to do this more often.

What I Hope To Accomplish

• Shaving a second or 2 off my 400 time. 
• Try an all out 400; no pacing; run an 24 sec 200 split 
• Hit 49 sec. before State Meet
• Increase Muscular Strength and Cardiovascular endurance 
• Learn some more things about running a 400

Happiness Revisited

We got a handout today in class and it's an article called Happiness Revisited. It is about what makes us happy, what is happiness, experiences we encounter, and so on.  After the reading, there were 5 questions to be answered.

1. When do you feel most happy?
• I feel most happy when I'm spending time with friends and family, playing music, learning some new and exciting, when I'm outside in the middle of nature and taking in it's beautiful surroundings...!
2. React/Respond to article.
• My response to this article is that it was very interesting with detailed information and it made some good points that you would definitely agree on or even get you thinking about some things.
3. Where are you on the flow chart?
• I would say I fall somewhere in-between high and low on the challenges and skills axes because I like to do things that might give me a challenge or learn new skills, but I'm not at the point where I'll turn down every challenge or get bored because I have a lot of skills. I know for sure I will keep challenging myself and learning new things; and I'll do it in my own way.
4. How has this changed/ remained the same throughout the course of your project?
• How this has remained throughout the course of my project is that even though I may have some hard days or I didn't do as well as I wanted to, I know there is always room for improvement.
5. How can you achieve flow?
• I think I may have achieved flow already. The definition of flow - the state in which people are involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it, is pretty much the summary of why I love running. Even though it may hurt sometimes, or we get running injuries, runners will find ways to push themselves or speed up that recovery so that they can get back to what they love doing . 

Comfort Zone - Week 12

A place where I feel I'm in my comfort zone is at the high school on the track. A way I could step out of this comfort zone is going out into the community and running with other runners other than my team, or find races I could join in. This could be a possible way I could learn new things and ideas. Stepping out of my comfort zone is a way to grow and meet new people.

Mentor Meeting 8

We did talk about much other than Ithaca Relays and my research.

For Ithaca Relays we talked about the events I would be doing. For my research, I told Ms. Kruger that I read a article on breathing from the magazine Chris gave me (which I should blog about) and that I am still reassessing what research I need to conduct.

3rd Annual Dan Fravil Ithaca Relays

Ithaca Relays was GREAT! Despite the fact that we came in 3rd place - with Shaker in 2nd and Corning in 1st. Corning is really annoying, but I will admit that they do have a very strong team. Me, personally - I had a great night!! The events I was placed in were, the SMR (Sprint Medley Relay), 4by4 Relay, and high jump, but I ended up not jumping and running 4 relays!! That including the SMR, 4by4, 4by8, and 4by2. There was a semi-final and finals for the 4by2 so I had to run that event twice (after running 2 400's and an 800). Dan Dracup, one of the runners in the 4by8 fell ill before the race so I jumped in for him; I had wanted to run it for awhile so this was my chance! We placed 4th in the SMR, 1st in the 4by4 (which I was really ecstatic about), not sure what we placed in the 4by8, and 3rd in the 4by2. By the end of the meet, I was so exhausted!!! I had ran 5 races, way beyond what I was expected too! Yesterday, I even heard that I was nominated for MVP of the meet which I thought was pretty cool! My overall performance was astounding!

Even though I want to take a small break to recover, I think I'll just keep pushing through all the pain and soreness. This is my last year for high school track and I'm going to make it my best. I am an essential part of  this team and I am going to continue growing and representing my track team until the very end!

After Ithaca Relays

I have come to the conclusion that I NEED to take a break after the Ithaca Relays meet tomorrow. If I continue to run and mask my shin splint pain with Ibuprofen, my shin splints are only going to get much worst. I want to start doing the workouts I got from Adrian and crosstrain during practice in the weight room. I know the coaches depend on me because I can win points or even my event, but my shins hurt so much to the point where a light jog can irritate them; not good. Not saying I'm am just going to take a break and not doing any work, but I need to find alternatives. I am physically worn down as well. My body needs time to rest and recover from all the running. I have been to every track meet this year and have given my all every event, every meet. I love running and will always, but I need to take care of myself as well so I can continue doing what I love doing...

Track Meet Reflection - Corning Duel Meet (4/23)

Corning has a really good team!! We had a really hard time competing with them. I personally had a good day.  I broke my personal record in the 200m dash, came in first in high jump, first in the 4by4 and third in the 400m dash. There was one guy on their team that I specifically noticed. Not sure of his name, but he was in my heat of the 400 and he came in first. He was also in the 4by1 and 400 hurdles. He came in first in the 400 hurdles, which was right after the 400. I couldn't believe it. Seeing his performance today surprised me but also inspired me in a way to work even harder for the 400. Running 2 400's that close to each other and coming in first is just crazy!!

The other cool part is we had coach buses this time instead of a school bus; sweet!!

Talk with Kim - Athletic Trainer

Due to all the training and running I've been doing, I now have shin splints and I talked to Kim Bailey, the wonderful and very kind athletic trainer at the high school about prevention and treatment. She is the best!

I will be adding my own insight as well. The words not in (") are my own.

So for prevention she said:

1. "Proper footwear."  Proper footwear is important because wearing the wrong type of shoe can lead to injury and effect the efficiency of your running as well as some other things.
2. "Gradual increase in training intensity."  Training too hard too fast is a open door to injury. You should start off slow and gradually increase the intensity, repetitions, and so on. 
3. "Strength training with focus on core strength."  Strength and core training plays an important role in reducing the chance of injury and more efficient running.
4. "Conditioning on a even, cushioned surface."  Running on this type of surface lessens the impact your feet and legs absorb. Running on hard surfaces can put more stress on your body than it need, thus leading to unwanted injuries. 
5. "Flat Feet."  People with flat feet (no arch) should use orthotics to give them an arch to prevent the foot from pronating and prevent injuries related to overpronation. 

Treatment

1. "Icing - helps decrease inflammation."  When you have an injury, there is usually inflammation around the area and icing reduces it. 
2. "Ice Message - Also helps reduce inflammation and increases circulation."  
3. "Rest - Unloads the joints and puts you in a environment to heal."  After a hard workout or consistent training, the body needs time to rest and rebuild muscle fibers that have been torn. 
4. "Take Ibuprofen/Anti-Inflammatory Pills" 

To help with my shin splints, I got Dr. Scholls Insoles called Active Series. Here is some information from the website about them: "During athletic activity, the foot is subject to the shock from impact of 2-3 times your body weight with every step. Dr. Scholl's® Active Series™ Insoles reduce shock by 40% and, for those with shin splints, runner's knee and plantar fasciitis, helps relieve and prevent the pain."

Pair Share - Research - Week 11

Last week during class, we were told to pair up with a peer and bring in something for each other that could be helpful to our projects. My peer was Chris. I brought in a article on cooking methods. I thought this would be helpful because it could help him think of different ways to cook different foods. Chris brought me a magazine by Runner's World. This will definitely be helpful in giving me tips on various things and how to do things better. There are also articles I could read where I could learn something new or get new ideas from.

Track Meet Reflection - Owego Invitational (4/19)

The track meet (invitational) was held at Owego at 4:00. The weather wasn't the best, but it was fairly warm outside and windy. I was feeling pretty good, and ready to do running! We got to Owego and everything was going smooth. Almost half way through the meet, it started to rain. I was at the high jump pit when it started. After about 5-10 mins, it let up, which was great! The final call for the 400 was given an I went over to check in. I had warmed up earlier, so I kept moving around so my muscles would stay loose. Then it started to rain and all the guy heats were put alongside the track to wait for the girls 400 heats to be finished. While we were all waiting, we were standing there in the wind and rain and we were waiting for so long, we pretty much got soaked!

Well, my heat was up and we all got ready to run. The official said "Runners to your mark", and I focused myself and get into my blocks, I then waited a few seconds then put myself into the set position (my body did it automatically), but then I get back down because I didn't hear the official say "set". I then look up and see the other runners running and all that goes through my head is "dang it"! I take off and I'm in seventh place but I catch up and finished the race in fourth. I was kinda upset because I could have came in at least second and it was all because I couldn't hear the official or the gun!! -__-

After my race, it started POURING!!!! Everyone scrabbles to grab their belonging and then heads for the school cafeteria. There we were told that the rest of the meet is cancelled and they will score the meet as it is.

Man that was some crazy rain!

How to Break 50 Seconds for the 400 Meters

I watched this video and it basically told me what was needed to break 50 sec.

To find your 400 time, take your best 200 time, double it, and then add 4 seconds. The first 200 must be ran in 24 sec., and then the second 200 in 26 sec. A workout that was proposed was 3 x 150m fly times (when you start 10 meters back behind the 150 mark), with full recovery of 10-15 min. To break 50, I need to get my 150m time down to 16.5 sec.

That being said, I need to work hard and continue to push myself because this goal will NOT be a easy one.

Here is a link to the video

Task Force Journal Review - Ms. Gray

Ms. Gray reviewed my blog and gave me feedback on what she thought I was doing well or what could be better.
Click here to see Task Journal Review 

In response to her feedback:

1. The Physical Journal: I believe I fixed the problem of not being able to see when the entries were made and there being no date. You can see the number of entries on the right side of blog under Blog Archive and if it helps, I can start numbering the entries. On my blog, there are actually 15 blog posts. I change the layout of the blog so everything should be easier to see and understand. 
2. Entries: I understand there is not a evidence of research in my posts and I am working on that. I feel as though having more interviews would not help me and that it is kind of pointless. I feel like I wouldn't get much out of it. If I was to interview more people, I don't think I would learn to much more than what I already know.
3. Reflection or Review: Good point. I should include more on how I feel/felt about workouts and meets. There isn't much I could say about my food intake, but I guess I can I could include a post about what I do or eat before and on the day of a meet. I'm not really worried about the food I eat because I don't really think it affects me. As long as I eat well and get the energy I need, I'm good.
4. Suggestions: Ms. Lord use to say that to me as well. "You need more enthusiasm". I'm not sure why that is said. Maybe I'm not showing it as well as I should. Well...I suppose I could be a little more energetic about it! I feel like interviewing would just be a waste of time really; don't think I can get a whole lot more information on this whole running thing. I agree that I need to include more training resources (I believe this is referring to research?). I only really have training partners when the mid-distance runners get together and do a workout; I am more independent when it comes to workouts though. When I am lifting, I tend to workout with the same people, such as my friend Tevin Smith. I also agree that I could do more reflecting about practices, meets, and how I feeling in general. The food/nutrition log thing, I'm not really feelin' it. I don't do anything special before or on the day of a meet. I just try to eat well and get enough sleep, that's all I can really say. 

Thanks Ms. Gray, I am appreciative of your feedback.

Lazy

I don't know what is going on, but I think I'm getting lazy with track and my WISE requirements.

For track, I know for sure I've been putting in work at all my track meets, but for my practices, I've noticed I haven't really been doing anything on the days that we have tough workouts. If I was to come up with excuses, one would be because of my intense shin splints and two would be because I'm so tired!!!!! After my meet on Saturday, I have felt extremely tired. I've been going to bed at a reasonable time after my meets (before 11/11:30). After Invitationals meets, I usually get home around 9/9:30. Now, I am also thinking to myself that I've been fooling myself with this illusion that I been putting in a lot of work and I need time to rest. To some extent, I do believe I need some time to rest. So far, I have been doing 4 events each meet; that including 2 400's, a 200, and high jump. Not bragging, but I am the best 400 runner on the team, so I can see why the coaches are dependent upon me so much, but the 400 is a very exhausting race, and doing that twice every meet, I feel it is putting a lot of stress on my body. I take ibuprofen before each meet due to my shins hurting so bad, just so I can get through all of my events.

Today, I think that enthusiasm that I use to have is finally returning. I need to push through until the very end and don't let little things get me down. I will continue to work hard and try to find a way to deal with my shins so they don't hurt so much during practice. No need to be all gloomy during practice and having people worried about me. I need to laugh it up with my teammates, be myself, and just go out there and do what I got to do to get the job done.

Now for the WISE requirements, all it takes is for me to make myself sit down and journal or research. I need to get out of this rut once again and get a move on. I just want this to be OVER ALREADY!!!!!

Pictures

4/13/13 - Meet at Newark Valley - Came in second place in my heat. Won 3rd overall.

4/17/13 - Taking an ice bath; my friend Wesley is next to me.

T-shirts and ribbons I won at Ithaca Relays!

4/26/13 Ithaca Relays - 1st Leg in the 4by4 (I was in first!!)

4/26/13 Ithaca Relays - 3rd Leg in the 4by8

4/26/13 Ithaca Relays - Ribbons I won!

Talk with Adrian - Personal Trainer

My mentor wanted me to talk to one of the trainers at the high school about workouts I could do to help with my shin splits. This is what he gave me:

The reason for shin splits is that the foot is not absorbing the force of hitting the ground like it should.  This could be for various reasons such as weak muscles or an bad arch in your foot.

When I'm running, lean forward more

Workouts - Try to do them 3 times per week

• 1 Leg bounds on Bosu ball - 4 sets for 30 sec each  (see picture) 
• Towel Curls - 2x15 reps
• Sand Vertical Jumps - 3x10 reps
• Theraband Toe Outs - 3x15 reps
• Pogo Jumps - 3x50 reps (don't jump from your knees)

He said it is better to go easier at practice than to die at a meet because you went 100% during practice. Every practice and meet is important and that is when you want to be at the peak of your performance. You don't want to break yourself down to the point where you don't do well at a meet.

He also said to talk to Kim about arch taping (extra support under your foot) and to ask about ice cups and ice massages.

My mentor wanted me to talk to Kim as well, so all of this ties into each other.

This information will be very useful because my shins are KILLING ME!!!!!!!!!!!!!!!!!

Track Workouts (Weeks 4/8 - )

Now that track meets have started, some of the workouts may change. We will usually have duel meets on Tuesdays and Invitationals on Saturdays, and the day before the meet will be a pre-meet. On a pre-meet day, we do a light workout of ins and outs on the track (striders on the straight aways and walk the curves) and then work on our events and handoffs for those on a relay team, such as myself.

Didn't think to include this until now! After the warm-up drill, the sprinters do sprint drills to help with stretching and warming up. These drills include:

High Knee Karaokes (hands out, hand out and still, hands behind your back) High Knees, Butt Kicks, A skips (clap skips; bring your knee up high and clap underneath), B skips (bring your knee up, bring your leg out and snap down to the ground), Monster Kicks ( kick your foot to your opposite hand; ex: right foot to left hand), Single Leg Knee Tuck Stretch (bring your knee to your chest and pull back). I will include a video of all the drills in a separate post.

Monday (4/8): Pre-meet

• Warm-up routine
• Sprint Drills
• Workout
• Ins and Outs - 1 set of 2
• Worked on events and handoffs

Tuesday (4/9): Track Meet (Shenango Valley)

• Warm-up 
• Events
• High Jump - 5'6"
• 400 - 53.2
• 200 - 23.7
• 4 by 400m Relay - 53.7  (3:39 altogether)

Wednesday (4/10): Pretty much took the day off, but was still at practice

• I bench pressed - 2 sets of 135, 8 reps

Thursday (4/11): Didn't really do much this day either due to the pain in my shins!! I got through the warm-up and that was about it. We went inside and I benched twice; 8 reps at 135lbs. I then took an 15 min. ice bath; ouch!! I'll have to remember to take a picture next time.

Friday (4/12): Pre-meet

• Warm-up routine
• Sprint Drills
• Workout
• Ins and Outs - 1 set of 2
• 4by400 Handoffs
• 4by100 Handoffs
• Ice massage - 15 mins.

Saturday (4/13): Meet - Newark Valley (Ithaca wins the meet!!)

• Warm-up
• Events
• High Jump - 5'4"
• 400 - 54.01
• 200 - 24.45
• 4by400m Relay 

Monday (4/15): Pre-meet

• Warm-up routine 
• Sprint drills
• Workout
• Ins and Outs - 1 set of 2

Tuesday (4/16): Meet - Ithaca High School (Ithaca wins!)

• Warm-up
• Events
• High Jump - 5'9"
• 400 - 52.8 
• 200 - 24.4
• 4by400 - 55

Wednesday (4/17): The workout was hills, but I didn't do it due to my shins and being very tired. I did bench press and squat a little bit though. I also took a 15 min ice bath.

Bench Press - 2 sets : 8 reps @ 140lbs  

Squat - 3 sets: 8 reps @ 135lbs 

Thursday (4/18): Pre-meet

• Warm-up routine
• Workout
• Ins and Outs - 1 set of 2 
• 2 Flying 150's 
• 400 block starts
• High jump

Friday (4/19): Meet - Owego Invitational

• Warm-up
• Sprint Drills
• Events
• High Jump - 5'6"
• 400 - 54.5

Saturday (4/20):

• Warm-up routine
• Sprint Drills
• Workout
• 3 sets of 3x300's - 1 min 30 intervals; run about 55 sec 300, 35 sec rest

Monday (4/22): Pre-meet

• Warm-up routine
• Sprint Drills
• Workout
• Ins and Outs - 1 set of 2
• 4by4 Handoffs
• 4by1 Handoffs
• Block starts 

Tuesday (4/23): Duel Meet - Corning 

• Warm-up
• Events
• 400 - 54
• High Jump - 5'6"
• 200 - 23.4
• 4by4

Mentor Meeting 6

We talk about the outline of my powerpoint and how I can present my project. We also talked about:

• Goals
• Community person
• Blog how my track practice has changed
• Reassessing what I need to research 

In Class Entry Week 9 - Partner Read

Today in class we swapped journals with one other wise student and we read a few of their entries. I read through Chris's Journal.

Entries are becoming more detailed and could still use some more imagery. Including pictures or videos of what he cooks would be so awesome. Entries are also very consistent. Reading his journal has help me think of different ways of posting and what I could add to my blog.

400 Times

3/21 - 55 sec
3/26 - 57.2 sec
4/2 - 56 sec
4/9 - 53.2, 53.7 (4by400 relay)
4/13 - 54.01
4/16 - 52.8, 55 (4by4)
4/19 - 54.5
4/23 - 54
4/26 -
4/30 -
5/4 - 53.5
5/7 -
5/11 - 52.4

Track Workouts (Weeks 3/11 - 4/1)

So I've been trying to keep a consistent tab on the workouts I'm given during track practice, still working on it, so sorry in advance for any days I've missed. When I started, I wasn't being specific so anything with a question mark next to it means I don't remember or I didn't write it down. As I continue I will try to get everything I do down on paper and be specific as possible.

The running part of the workouts are usually from 4:30 - 5:30
Then any weightlifting or ab workouts are from 5:30 - 6:00

For those who don't know, 1 lap around the track is 400 meters; one straight-away on the track is 100 meters, same goes for the 2 curves and other straight-away (each being 100 meters)

I have Sundays off

Tuesday (3/12):

• Warm-up (team is in a big circle):
• Trunk rotations (for about 30 secs)
• Hip rotations (for about 30 secs)
• 10 Double leg squats
• 10 single leg squats
• 20 lunges (together as a team)
• Leg kicks - 10 each leg
• Workout:
• 4 mile run (Lighthouse)
• Leg workouts - Single leg jumps on machine (name to be specified)
• 3 sets, 12 reps at 50lbs

Wednesday (3/13):

• Warm-up ( same routine everyday)
• Workout:

• 2 sets of 5 Hill runs (100m, 200m)
• Possible workout?

Thursday (3/14):

• Warm-up routine
• Plyometrics (Jumping)
• Box jumps, tuck jumps, bounding, split squat jumps, banana hurdles (see picture)
• Single leg jumps (machine) 2 sets, 12 reps at 55lbs

Friday (3/15):

• Warm-up routine
• Workout
• Sprint Ladder
• Distance (m) - 300, 400, 500, 400, 300) - I believe it was just one set
• Ab Workout in wrestling room

Saturday (3/16):

• Warm-up routine
• Workout 
• Team builder
• Consists of cardio and strength training including working together as a team and having fun
• High jump drills in wrestling room

Monday (3/18): Practice cancelled due to snow storm

Tuesday (3/19):

• Warm-up routine
• Workout
• 8 250's with 3:00 minute rest in-between sets (I think there was more than 1 set?)
• Possible weightlifting?

Wednesday and Thursday I didn't write the workouts down.

Friday (3/22):

• Warm-up routine
• Workout
• 3 sets of 3x300's Interval being 1 min 30 secs. 1 300 should be ran in 50-55 secs. with the remainder time to rest until next 300. 5 min. rest in-between each set.
• Possible weightlifting?

Saturday (3/23):

• Warm-up routine
• Workout
• Team builder
• Consists of cardio and strength training including working together as a team and having fun
• High jump drills in wrestling room

Monday (3/25):

• Warm-up routine
• Workout
• Time Trials - 100m & 300m
• I ran the 100 meters twice: 1st - 11.6 sec. 2nd - 11.5 sec.
• For the 300m - 41 sec. ( I would of been in the high 30's but the first 2 100's had be kinda exhausted haha!)
• Sprint pyramid (I think they were trying to kill us)
• 30m, 40m, 50m (Not sure of how many we did)
• Possible weightlifting?

Tuesday (3/26):

• Warm-up routine
• Workout
• Parloff Relay
• Group of 3, 3 sets, Each person run's 5 200's; run each 200 faster each set. 1st set: 45 sec.  2nd set: 40 sec.  3rd set: Slightly faster
• Lifting
• Bench Press - 1 set, 6 reps
• Recovery
• Ice Bath (for my shin splits) - 20 min.

Wednesday (3/27):

• Warm-up routine
• Workout
• Plyometrics
• Bleachers, tuck jumps, butt kick jumps
• 1 mile run - Stewart Park
• 4 by 400 handoffs

Thursday - Didn't write down workout.

Friday (3/29):

• Warm-up routine
• Workout
• Worked on high jump form, starting blocks

Saturday (3/30):

• Warm-up routine
• Workout
• 5 300's Speed intervals: 60%, 70%, 80%, 90%, 100%. Jogged 100 meters back to start line.
• Lifting:
• Bench press - 3 sets 10 reps, 135lbs
• Lat Pull-downs - 10 reps 125lbs
•  Squats - 10 reps 135lbs, 4 reps 155lbs
• Single leg jumps (machine) - 12 reps, 70lbs

Monday (4/1):

• Warm-up routine
• Workout
• High Jump 
• Block starts
• Handoffs

Tuesday (4/2): First Track Meet - Binghamton, NY

• Warm-up routine
• Events
• High Jump
• 400m dash
• SMR (Sprint Medley Relay) - 200 200 400 800   I ran the 400 in the SMR
• Times
• Open 400 - ?
• SMR 400 - 56 sec.

Wednesday (4/3):

• Warm-up routine
• Workout
• 8 200's 
• High Jump

Thursday (4/4) - Field Meet

• Warm-up routine 
• Event
• High Jump - Height: 4'8"

Friday (4/5):

• Warm-up routine
• Workout
• 2x300 (at 1 mile pace), 2x200 (at 800 pace), 4by100 (fast), 2x200, and 2x300 will full recovery equal distance jog. Suggested paces were 52-54 sec. per 300, 29-32 sec.  per 200, and less than 14 sec. per 100.

Saturday (4/6):

• Warm-up routine
• Workout
• Parloff Relay
• Group of 3, 2 sets. 5 200's each 
• Sprint Ladder (didn't do because my shins where hurting and I wasn't feeling well)
• 20 min. Ice bath

Mentor Meeting 5

• To include research in blog: include link, label it research, notes 

Goals for break

• More research - 2 helpful links
• Outline your project!!!!! What specifically you are going to include in your PowerPoint 
• Have outline to mentor by 4/2
• 
  

Problems I'm Encountering

As I go through my project and I look back on what I've done, it seems that I am lacking in some places. These places include researching, writing down my workouts from track practice, and adding visuals to my blog. I feel and know that I should be way further in my researching than where I am now and writing down workouts are a drag in a way because we don't know the workout until that day. Sometimes it's hard to explain what I did because I need to be specific and I may not know the name of the workout, what I did, etc (if that makes sense.) But at the end of the day, it's most likely my fault because I'm not taking that extra step to make sure I have the workout written down for the day. Maybe I should do it before practice, that way I won't have to think about it later after my gruesome workout. I'm so busy during practice, I totally forget about getting a picture or video until after the fact that practice is over, only to repeat the process the next day. I need to remember to do that!!!!

Practice today was awesome. We finally had our time trails for the 100 meters and the 300 meters. These times are to help determine where we are in our training and what events we will be doing. I ran the 100 meters twice, which times of 11.6 and 11.5 secs. For the 300 meters, my time was 41 secs. It would have been a little lower, but I ran my heart out in the first 2 100's so I was kinda tired! Then on top of that we did a sprint pyramid: 30m, 40m, 50m. I'm exhausted!

By the time I get home at the end of the day, all I really want to do is relax because I'm so tired. But I need to get out of this rut and get moving once again...

"Out of the Rut" Journal Activity - In Class Entry

Planning:

• 7 Things I want to accomplish in the next week
• 3 things I should talk to my mentor about

1. Don't think i have seven things but I want to accomplish is, to do more research, shave at least .5 sec. off my 400 time, learning more about my running form, increase my lower body strength by 5%, work on coming out of blocks, and my starting form.
2. I should talk to my mentor about my contact with the Ithaca Track Coach and how I should blog my other parts of my project, such as research. 

In class everyone talked a little about their project, got a sense how how everyone is doing.

Print Journal Entries

Click here to view previous journal entries from my print journal.
Click here to view previous research journal entries

Regret

The only regret I can think of as I journey through my wise project is, not sitting down and fully thinking out my possibilities. Yeah, breaking 50 sec. for the 400 is something I really want to do and is a goal that has my full attention, but there are other things I could have done. For instance, every since I was little, I've always wanted to ride a horse. I could have totally made that into a project: "Learning How to Ride a Horse"; that would have been so fun. Well, even without wise, that is something I still look forward to doing...some day.

Anyways, I hope to continue growing in my project and hope to have achieved my goal by the end, wish me luck!

First Blog Post

Hey how it's going. So I have finally decided to create a blog. I guess it would make sense to because it would be easier for me to add photos/videos, I was told it is easier to organize all my notes...(I think), and I like typing more than writing. So I hope all goes well!

I would like to apologize for my inconsistent journaling this week. Since last week Thursday, I've been either busy or just too tired to do anything so I've been taking this week to re-regulate myself and get back to my journaling and researching. From school, to practice, to working on my project, I must say, it is a tiresome
process.
I would also like to say that I have been doubting my goal of breaking 50 seconds and regretting a bit,  making this my project due to the workouts during track practice feeling so hard and the tremendous amount of work required for the WISE project. I will admit, I hate WISE with a passion. I wish I've never chosen it and knew what I was getting into beforehand; I know for sure there are others that feel the same way. That being said, I am going to have to force myself from time to time to keep going until the very end because there have been times when I just feel like giving up or that I'm diving into a pool of work. It is just a lot to juggle. I wake up to go to school (which I am grateful for not having a lot of work to do), then to go to practice for 2 hours, to come home and have to work on WISE things. After practice I feel so tired, I just want to eat, sit back and relax, which I could do, but my WISE work will not complete itself (I wish it could).

With all that being said, I would like to say, I have been re-motivated to keep going and to not give up due to the fact that I ran a timed 400 today out in the frigid cold and wind and did very well. I ran it in 55 seconds. For those of you who don't know how good or bad that is, that is pretty good. 1) I ran by myself. (Meaning I had no competition to push myself). 2) It was cold and slightly windy. 3) Due to the fact that it was cold, my muscles weren't worked us as much as they could be. 4) It was my first 400 of the year on the outdoor track. This was a sign that I am indeed putting in hard work and that hard work is paying off indubitably.