Saturday, December 7, 2013

Distance Saturday practice

7:30am at Columbia Park
4045 190th St, Torrance, CA

Monday, November 18, 2013

Potential Distance Runners

I would first like to congratulate the Boys and Girls cross country team for making it to CIF-Prelims. What an amazing performance at Mt.Sac.  I am very eager and excited to commence this track season considering the success that we had last season. This will be my 4th season as coach at Torrance and expect to surpass the standards we set for ourselves last season. This is probably one of my more anticipated seasons, since we will have the opportunity to gain valuable experiences by participating in meets out of state. I know many of you just finished cross country, but lets keep the momentum going. Season is just around the corner, these next months are crucial to working on our base as a team.

Some dates to keep in mind include:

Our first All-Comers meet December 14 at Zamperini Stadium, which we will be hosting.

November 25th, Team meeting after your 6th period in the weight room.  I will discuss practice times, meet schedule, and rehab drills that you all should be doing during break. Parents are more than welcome to attend.

December 2nd will be the first practice, held in the weight room.  Keep in mind that December and January practices are comparable to the "Summer practice" that you had for Cross Country. If you or your parents have any questions don't hesitate to contact me. J_m_Ramos@yahoo.com

*Spread the word about track season and this link*

Training Calendar 12/2nd - 12/7th
Mon 12/2: 30 min aerobic run, team drills, strides, Core
Tue 12/3: 30 min aerobic run, team drills
Wed 12/4: Aerobic run, drills, strides, core
Thurs 12/5: Circuit, stretches
Fri 12/6: Aerobic run, drills, strides, core
Sat 12/7: (6:30am -9am) Malaga trail run

These next weeks we will be focusing on the following things in our training:
* CONSISTENCY
* GOOD HABITS
*COMMUNICATION!
* POSITIVE MOTIVATION & ATTITUDE

If you have any questions please contact me 
Coach Javier Ramos 
J_m_Ramos@yahoo.com

Monday, September 9, 2013

Welcome Back!

Welcome back athletes! Please check out the new website, and share with your friends. www.THSTF.com

Tuesday, June 11, 2013

Summer Time!

Have a great summer everyone!

Friday, March 22, 2013

Distance Saturday Info

We will meet at 404 Paseo De La Playa, Torrance, United States at 8:30. We will start at that time so please be there before..

Please bring a towel and extra clothes

8:30-10:00

Cross streets are Paseo De La Playa and Via Riviera

Sunday, March 17, 2013

DISTANCE NEWSLETTER #10


Thank you to everyone who joined us at Redonodo High School for a fun-filled evening of racing! Congratulations to all of our athletes who competed in their performances (see below). Special thanks to many of the parents who were vocal in cheering our athletes on throughout the evening.

Redondo was a perfect meet for all to PR and you all didn't disappoint. Most raced on tired legs including Jessica, Rachael, Drew, Yujin and Daylen who raced 3 days straight. WOW amazing!! Everyone surpassed my expectations for this meet. Very proud of everyone. We had 17 PR's along with 3 season best. Week by week we will continue to get faster we just have to continue to believe in our training and in ourselves.

* PR's3200DMR1600800
Rachael De La Cruz11:49
5:432:34
Jessica Nakahira11:52*
5:30*2:33*
Katie Neumann


2:58
Erika Walden


2:38*
Carolina Gonzales


2:45*
Tam Ho


2:48
Ryan Mizukami10:32*


Drew Sato
4:40*4:502:12
Yujin Okuda
3:25 (2:08 for 800, 64 per lap) *4:46*2:09*
Daylen Kung
3:37 (2:12 for 800, 66 per lap) *4:57*2:16
Jonathan Tanisaka

4:56*
Ian Connett
2:09*
2:11
Cooper Wilkerson
53.46*

Isaiah Gallardo
5:13*

Nick Lujan
2:25

Draven Meredith


2:14
Kevin
57*



Training Calendar3/18-3/24
Mon 3/18: (8:30-10) Columbia Park ..... Be on time!!! We start at 8:30 not arrive at that time
Tue 3/19: Recovery Run (Zamparini)
Wed 3/20: Pre-Meet (Zamparini)
Thu: 3/21: Dual vs North Torrance (Zamparini)
Fri: 3/22: Recovery Run (Weight Room)
Sat 3/23: Beach Run
Sun 3/24: 30 min/cross train

Now that season has started most of you will be racing multiple times a week. It is crucial that we take care of our bodies. Make sure that we ice, stay hydrated, relax on easy days and that we continue to do our school work. Remember that school always comes first make sure your grades are above a 2.0.



Sunday, March 10, 2013

Useful Information

On behalf of the Track program I'd like to thank Allan and Jessi Kung for all the support they have done for the program. For those that haven't seen it yet, they have made a page where they have posted pictures and video from past Meets. Feel free to check it out and thank them for the support and help.

DISTANCE NEWSLETTER

Friday 03/15 - Redondo Invitational (for selected runners) is this Friday.  We will be carpooling from school during 6th period.  Our first race (f/s 3200) is scheduled for 4:30 PM and the varsity 3200 at 6:00ish.  Stay tuned for ride and pickup information.

REDONDO INVITATIONAL: 03/15-16
Location: Redondo Union High School (1 Sea Hawk Way  Redondo Beach, CA 90277)
Torrance team area: In the stands near the finish line
General Admission: $5 (spectators), free (athletes in uniform)
Tentative Race Schedule:
4:00 PM - f/s girls 3200 (2 heats)
4:30 PM - f/s boys 3200 (2 heats)
5:00 PM - 4x800 relays
6:00 PM - varsity girls 3200 (2 heats)
6:30 PM - varsity boys 3200 (2 heats)
7:00 PM - Distance Medley Relays

f/s boys 3200 (arrive no later than 2:45 PM)
varsity girls 3200 (arrive no later than 3:30 PM)

varsity boys 3200 (arrive no later than 4)
DMR (arrive no later than 4:30)

F/S 3200 boys -  Ryan Mizukami
Var girls 3200 - Rachael De La Cruz, Jessica Nakahira
F/S DMR boys - Isaiah Gallardo,_________, Nick Lujan, Daylen Kung
Var DMR Boys - Yujin Okuda, Cooper Wilkerson, __________, Drew Sato

Training Calendar 3/11 - 3/17
Mon 3/11 - Intervals  (track)
Tue 3/12 - Recovery run (track)
Wed 3/13 - Pre-Meet/ Tempo (for athletes racing friday)
Thu 3/14 - Dual Meet vs Santa Fe (track)
Fri 3/15 - Recovery Run/Redondo (weight Room)..... Meet info for Redondo HERE
Sat 3/16 - Redondo Nike Invite (selected runners) 9am
Sun 3/17 - 30 min run/cross train (on own)

Monday, March 4, 2013

PV/C.C


PV/CC entree list
This list maybe subject to change and if you're missing I will add you tomorrow


FS boys 1600                                    FS Boys 800 FS Boys 3200
Alan                                                      Navin Isaiah
Ezekiel                                                  Daniel R
Daniel H                                                  Isaiah 
Bryan                                                  Ezekiel
Nick Nick

Mario Mario
Alexander  Andrew
Leonardo Daniel H
Bryan
Leonardo
Isaiah

FS Girls 800
Kayla
Miranda
Rhiannon  
Carolina 
Kana
Kelly 
Chelsey 

FS Girls 1600
Miranda
Rhiannon
Carolina 
Kana
Kelly 
Chelsey

Var Boys 1600                                                  Var Boys 800 Var Boys 3200
Chris                                                                   Kris Joseph
Ryan     Ian Ryan
Jonathan                                                          Roy                       Jonathan
Evan                                                                       Cameron             Evan
Kris                                                                         Shogo Yujin
Joseph                                                                   Draven
Daylen                                                                   Daylen
Yujin                                                                      Drew
Ian                                                                         Chris

Var Girls 1600                                                Var Girls 800
Janelle                                                               Tam
Jessica                                                         Katie
Alexandra                                                         Stephanie
Jacqueline                                                         Dani
Erika                                                             Sarah
Katie                                                                   Katie   
Tam Alexandra
Nicole
3200
Rachael
Jessica
Erika

Friday, March 1, 2013

DISTANCE INFO FOR TRI-MEET TMRW

So as I promised here it is... Everyone's 2nd event will be the 3200

Even though I will not be there I expect everyone to RACE the 3200
You will race the event that you told me today plus the 3200. There will be no change of events. If you do for any reason..... well good luck to you on monday. Nicole will be timing everyone and will be sending me constant updates.

As far as tomorrow goes no one should be leading the first laps cough cough (Yujin).
Go with the pack and stay close. At 300m left is when we start making our moves. Focus on arms.
As I said before lets not focus on what others are doing lets focus on getting an individual season best/personal best.

Keep hydrated, stay focus, take care of each other and HAVE FUN!!

IF YOU HAVE ANY QUESTIONS FEEL FREE TO TEXT ME.
Everyone should have my number right about now.


FS boys 1600                                                   FS Boys 800
Alan                                                                Navin
Ezekiel                                                            Daniel R (dont lead. Go with pack)
Daniel H                                                          Isaiah (keep front pack close)
Bryan
Nick
Mario
Alexander (Remember what we talked about)

FS Girls 800
Kayla
Miranda (work with Chelsey. Push each other. Awesome job Tuesday)
Rhiannon  (relax arms in 2nd lap and breaking 3 will happen)
Carolina ( stay with Rhiannon and make your move earlier)
Kana
Kelly (run with kana)
Chelsey (work with Miranda. Push each other. Awesome job Tuesday)

Var Boys 1600                                                  Var Boys 800(min of 3 guys under 2:10)
Chris                                                                   Joseph
Ryan    (Break 4:50)                                           Ian
Jonathan(Keep Ryan Close)                               Roy
Evan                                                                   Cameron
Kris                                                                     Shogo
                                                                            Draven
                                                                            Daylen
                                                                            Yujin
                                                                            Drew

Var boys 400
Cooper (get out and work that curve 54!)  
                                             
Var Girls 1600                                                Var Girls 800
Janelle                                                               Tam (be right with katie)
Jessica (Go with pack)                                      Katie (under 2:45)
Alexandra                                                         Stephanie
Jacqueline                                                         Dani
Erika (Don't be afraid to push                           Sarah (focus on yourself)
           YOU R REALLY FAST!!)                                                              
3200
Everyone!!
Ryan (Don't wait and go with the pack) Drew, Ian, Yujin, Josef, Daylen Follow closely.
GIrls: Jessica go with pack.. Katie, Erika, Sarah keep close

Sunday, February 24, 2013

DISTANCE NEWSLETTER #8

Outstanding can not describe how well everyone did on Saturday. I along with Coach Irvine were surprise as to how well everyone did. We had runners PR by almost a minute and others get season best. The fact that we had a workout the day before and ran in trainers should show you how fast everyone is getting.
If you are keeping track of your miles (which I hope you are) top girls are at 38-40 miles a week and top guys are at 45 a week. As we go on, mileage per week will increase. This is why it is even more important for everyone to get enough sleep, NUTRITION, ICING, heel/toe walk and most importantly keeping your grades up to par.
As we look forward to this week we have a meet this Tuesday at Zamparini and another Saturday at Mira Costa H.S.

Below I have listed meet entries for Zamparini Invite:

Boys F/S 1000:
Daniel R, Navin, Alan, Mario, Andrew, Leo

Boys F/S 1600:
Daylen, Isaiah, Daniel H, Ezekiel, Bryan, Alexander T, Nick

Boys F/S DMR:

  1. Daylen, Nick, Danile R, Isaiah
  2. Daniel H, Andrew, Leo, Bryan
  3. Ezekiel, Navin, Alexander, Mario
Boys Var 1000:
Cooper, Draven, Richard

Boys Var 1600:
Drew, Ian, Yujin, Josef, Jonathan, Cameron, Kris, Evan, Shogo, Roy, Chris D, Ryan M

Boys Var DMR:
  1. Drew, Cooper, Yujin, Ian
  2. Ryan M, Richard, Draven, Jonathan
  3. Cameron, Evan, Kris, Josef
Girls F/S 1000:
Rhiannon, Kayla, Carolina

Girls F/S 1600:
Kana, Miranda, Chelsey, 

Girls F/S DMR:
Carolina, Kayla, Rhiannon, Kana

Girls Var 1000:
Tam, Danielle R, Alexandra, Janelle, Erika

Girls Var 1600:
Rachael, Jessica, Katie, Sarah, Jacqueline

Girls Var DMR:
  1. Rachael, Elizabeth, Katie, Jessica
  2. Sarah, ________, Tammy, Erika
  3. Jacqueline, Janelle, Danielle, Alex

Sunday, February 10, 2013

DISTANCE NEWSLETTER #7

Once again what a great week of practice. Congratulations to the athletes that competed on Saturday at Paramount High School. I was really impress with the improvements that I saw on the track.  I can not stress enough how important it is for you to take care of your body.  Ice your knees, shins, ankles, etc.. Even if you do not have anything bothering you ICE! Why wait until you do? Please continue to ice at least twice a week preferably everyday.  I really like the effort I am seeing during practice. Especially the postive attitude towards each other. You have to remember that running is 60% mental. When you give up during practice or cut workouts because of a slight pain you are just telling your body it is okay to do that on race days. Sometimes all you can do is run through it. We as a team are trying to build our pain tolerance.

Paramount All-Comers Results:
                    Girls 4x800
Rachael - 2:42                                            Erika - 2:50
Sarah - 3:00                                                Jacqueline - 3:04
Jessica - 2:45                                              Kana - 3:06
Katie - 2:50

                    Boys 4x800
Ian - 2:16                                         Jonathan - 2:24                             Daylen - 2:18
Ryan - 2:24                                      Roy - 2:33                                    Cameron - 2:23
Yujin - 2:22                                     Chris  - 2:33                                 Kris - 2:24
Cooper - 2:24                                  Joseph -                                        Evan - 2:25

                Girls Mile                                                  Boys Mile
Katie - 6:14                                                      Ian - 5:11                              Chris - 5:42
Erika - 6:17                                                      Yujin - 5:11                          Roy - 5:46
Sarah - 6:38                                                     Ryan - 5:13
Kana - 7:02                                                     Cooper - 5:29

Training Calendar: 2/11 - 2/17
Mon. 2/11: (8:30-10) Intervals + Core...... Zamparini Stadium
Tue. 2/12: Aerobic run + Strength....... Weight Room
Wed. 2/13: Anaerobic run + Stretch....... Zamparini Stadium
Thu. 2/14: Tempo run + Core..... Zamparini Stadium
Fri. 2/15: Aerobic Run + 300's....... Zamparini Stadium
Sat. 2/16: Rocketship park (8:30-10) In shape runners only...... Zamparini Stadium (10-11:30) New runners/2nd Group
Sun. 2/17: Run on own/Cross train (50-60 min run)


These next weeks we will be focused on the following things in our training:
* CONSISTENCY
* GOOD HABITS
*COMMUNICATION!
* POSITIVE MOTIVATION & ATTITUDE
*Pain Tolerance

Any questions feel free to Email me: J_M_Ramos@yahoo.com


Saturday, January 26, 2013

DISTANCE NEWSLETTER #6

Training Calendar:  1/28 - 2/3
Mon. 1/28: (8:30-10:30) Intervals + Strength... Zamparini Stadium
Tue. 1/29: Aerobic Run + Strides....... Weight Room
Wed. 1/30: Tempo Run + Stretch........ Zamparini Stadium
Thu. 1/31: Intervals + Strength... Zamparini Stadium
Fri. 2/1: Aerobic Run + 300's... Zamparini Stadium
Sat. 2/2: Race/Shake out run... Zamparini Stadium
Sun. 2/3: Long Run (with teammate/ on own).. 50-60min

Starting Tuesday 1/29/13 I will start taking attendance. Absences will affect whether you compete that week, as well as your grade.  

Tomorrow Monday 1/28/13 I will talk more into it. 

These next weeks we will be focused on the following things in our training:
* CONSISTENCY
* GOOD HABITS
*COMMUNICATION!
* POSITIVE MOTIVATION & ATTITUDE

Sunday, January 20, 2013

Distance Newsletter #5

What a great turn out for LBCC All-Comers meet. Conditions weren't the greatest as the sun was sucking every bit of energy the longer we sat under it. But with that we still manage to have some PR's and even some broken.  As we put this meet behind us it is now time to start focusing on our next meet February 2nd at Zamparini Stadium

Training Calendar 1/21 - 1/27
Mon. 1/21: Anaerobic Run + Strides (Malaga Cove Plaza) .... 280 Palos Verdes Drive West, Palos Verdes Estates, United States
Tue. 1/22: Aerobic Run + 300's (Zamparini Stadium)
Wed. 1/23: Intervals (Zamparini Stadium)
Thur. 1/24: Aerobic Run + Strength (Weight Room)
Fri. 1/25: Aerobic Run + 300's (Zamparini Stadium)
Sat. 1/26: Run on own/Teammate 45-60 minutes 
Sun. 1/27: Run on own/Teammate 45-60 minutes


Sunday, January 6, 2013

DISTANCE NEWSLETTER #4

Hello Torrance Distance Track Family!

Happy 2013, we hope this year will bring you all good health and happiness.  We, your coaching staff, are looking forward to an exciting track season (first races begin in early February).

As always, all student-athletes are expected to be in attendance daily at practice.  If you can't make it to practice, please let Me know no later than lunchtime of that day.  

Training Calendar 1/7 - 1/13
Mon. 1/7: Aerobic Run + 300's (Zamparini Stadium)
Tue. 1/8: Anaerobic Run + Core + Stretch
Wed. 1/9: Tempo Run + Weight Room/Strength
Thur. 1/10: Aerobic Run + 300's
Fri. 1/11:  Tempo Run + Strength
Sat. 1/12: (9:45am-12pm) Zamparini Stadium......... 1 mile time trail + Workout

DATES TO KEEP IN MIND

  • 1/19  LBCC ALL-COMERS MEET .......Meet Info.
  • 2/2 TORRANCE ALL-COMERS MEET........ Meet Info
  • 2/9 PARAMOUNT ALL-COMERS MEET (QUALIFICATIONS FOR CALIFORNIA STATE INDOOR MEET) ....... Meet Info.
These next 8 weeks we will be focused on the following things in our training:
* CONSISTENCY
* GOOD HABITS
* POSITIVE MOTIVATION & ATTITUDE
Our goal is to help you all to become fit, fast, and ready to race in 2 months.

J_m_ramos@yahoo.com


See you all at practice :)
2013 Torrance Track and Field