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Training becomes difficult for runners during the winter. Our running paths become covered with snow. Ice and snow also make running on the roads tricky. Add to that, the lack of daylight forces many runners to train, in darkness. For that reason alone, winter is difficult even for those who live in warmer climates. Coach Jon Gordon trained in the upper pennisula of Michigan during his College career. The U.P. of Michigan has four seasons, Winter, Mid Winter, Late Winter, and Next Winter. Coach Gordon found that training outdoors in cold weather during the winter months had major advantages. The mere difficulty of running when the temperature dips makes you tougher. You can also run more miles on snow with less impact on your body. Russian athletes train exclusively in snow for this advantage. However, don't pay too much attention to your training pace, because running in snow will typically cause you to run each mile at a slower pace. On days featuring bad weather, simply run at a comfortable pace without glancing at your watch to check pace. Let your instincts tell you how slow or fast to run. On days when the weather improves and the weather has warmed and the roads are clear, pick up the pace. Another major advantage is most of the competition doesn't train outside. Peter Snell, a pupil of the famed New Zealand coach Arthur Lydiard and the 800 and 1,500 gold medalist in the 1960 and 1964 Olympic Games, claimed he enjoyed running outdoors in bad weather, because he figured all his rivals were indoors doing nothing. How do you run in cold weather successfully? The secret to running in cold weather is dressing properly for it. As much as 50 percent of your body's heat is lost from your head. Always keep a hat on to prevent heat from escaping. The hat is the first piece to remove if you need to cool off. Put it back on if you cool too much. It is important to protect the ears from forstbite on very cold days -- choose a hat or headband that covers them. Ski masks or hats with windblockers are the best. Next, Mittens or even socks worn as mittens (a U.P. favorite), keep hands warmer than gloves because of the warmth shared by fingers. However, if you prefer Gloves, make sure their breathable ones. When the going gets wet and cold, Gore-Tex mittens are the best. Next, layer your upper body with a long-sleeve shirt, and a jacket. Last, it is vital that you wear running tights designed for cold weather running, underneath sweatpants. If you have trouble finding a place that sells running tights, contact Coach Jon Gordon for suggestions. Road Runner Sports is one of the best suppliers of running tights in the country. If the weather is below 10 degrees Fahrenheit and colder, you may train inside, by running on a treadmill at school, home, or a gym. But if you still want to train outside, make sure you have 3 upper-body layers, two lower-body layers, mittens, and a hat with wind protection. Dedication to winter training will pay off at IHSA State Championships in May.
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IHSA Girls Qualifying Standards

Posted by Jon Gordon at Nov 24, 2005 4:00PM PST ( 0 Comments )
Girls Track & Field Class AA
Qualifying Standards 2004-05

All athletes who equal or exceed these standards in the sectional meets qualify automatically for the state final meet:

* Denotes that National Federation Rule 3-9-4 applies.

Field events are listed in English measurements.

                                  Manual            FAT
Event                             Qualifying    Qualifying
No.        Event                     Standard            Standard
1. 4 x 800 Meter Relay         9:45.0       9:45.24*

2. 1600 Meter Run             5:18.0       5:18.24*

3. 300 Meter Low Hurdles       :47.0         :47.24*

4. High Jump                   5-4
5. 100 Meter Dash               :12.2         :12.44*

6. 800 Meter Run               2:20.5       2:20.74*

7. Shot Put                     37-6
8. 4 x 200 Meter Relay         1:47.0       1:47.24*

9. 400 Meter Dash               :59.5         :59.74*

10. Long Jump                   17-0

11. 4 x 100 Meter Relay         :50.0         :50.24*

12. 100 Meter High Hurdles      :15.4         :15.64*

13. 200 Meter Dash             :25.8         :26.04*

14. Discus Throw                117-6
15. 4 x 400 Meter Relay       4:07.5       4:07.74*

16. 3200 Meter Run            11:31.0       11:31.24*

17. 800 Meter Medley Relay    1:52.0       1:52.24*
    (100M, 100M, 200M, 400M)

18. Triple Jump                35-6
19. Pole Vault                  10-3