LU Athletics

100 Meters (100M): Shortest sprint race in Outdoor Track and Field (equivalent to 109 yards). Runners will typically start out of blocks, no stagger.

10K: 10,000 meters; 10 kilometers; 6.2 miles.

1500 Meters or 1500m: 3 3/4 laps of track; called the “metric mile”

15K or 15,000 meters: 15 kilometers = 9.3 miles.

16 MINUTE CLUB: Any individual who breaks 17 in a cross country race of at least 3.0 miles.

19 MINUTE CLUB: Any female who breaks 20 in a cross country race of at least 3.0 miles.

2 Miles: Approximately 8 laps of a regulation 400 Meter track; 3218m.

20 MINUTE CLUB: Any female who breaks 21 in a cross country race of at least 3.0 miles.

200 Meter or 200m: Half a lap of a regulation track. The start is typically staggered to make-up for the shorter distance/advantage a runner in an inside lane would have over a runner in an outer lane. At this date (12-13-04), no athlete has ever run a 200 Meter race in under 20 seconds from lane one.

3000m – 1.864 miles.

3¾ Laps (on a regulation 400 meter track): “The Metric Mile.”

400m – 1 lap around track, also called a “quarter” because it is very close to one-quarter of a mile in distance. The 400 Meter is typically run in lanes from a staggered start.

4 MINUTE CLUB: Any individual who breaks 5 in the 1600 in track & field.

5K or 5,000 meters: 5 Kilometers; 3.1 miles.

5 MINUTE CLUB: Any female who breaks 6 in the 1600 in track & field.

800m: Approximately a half-mile; 2 laps around track. Typically, runners will run the first curve in their lanes.

8K or 8000 Meters: 4.97 miles.

ACCELERATION ZONE: Utilized in relays where the legs of the relay are 200 meters or less. The zone lengthens the area relay teams can utilize to successfully pass the baton. (adds approximately 11 yards/10 meters to the exchange zone).

ACTIVE STRETCH: Muscles are stretched using the contraction of the opposing muscle, (antagonist). For an example stretching the triceps, requires the biceps to contract.

ANCHOR LEG: The last runner in a relay.

BLOCKS: Also referred to as starting blocks. A device used in shorter distances (100 Meter, 200 Meter, 400 Meter, etc.) to assist runners in their start.

BONK: Another term like “hitting the wall”; a state of exhaustion when glycogen stores are depleted, blood glucose (sugar) levels are low and the only exercise that can be performed is slow running; typically occurs at around the 20 mile point in the marathon.

BURN: As in “going for the burn.”  In endurance exercise, working muscles until lactic acid build-up causes burning sensation. Runners will experience this when running up a long hill at a rapid pace.

CARDIOVASCULAR TRAINING: Physical conditioning that strengthens heart and blood vessels; the result of which is an increase in the ability for your body muscles to utilize fuel more effectively resulting in a greater level of exercising.

CHIP TIME: A finishing time recorded by a small electronic chip (typically tied to a runner’s shoe, or placed on an elastic band around the ankle). The chip records the runner’s time to an electronic timer when the runner crosses both the starting and finish lines. This provides the runner with an “elapsed time” for the race, which can be particularly helpful when running in a large race (sometimes runners do not cross the start line for several minutes after the gun is fired due to the size of the field/number of race participants).

CHUTE: typically found at the finish line of a race of a longer distance (800 Meters, Mile, 1600 Meter Run, a Cross Country Meet or Road Race) with many participants that will assist in the proper scoring/order of finish of the running event.

CLERK OF THE COURSE: Person responsible for recording the name and number of each participant in a race or field event. In races, the Clerk of the Course assigns lanes. In larger meets, if a race participant fails to check into the Clerk of the Course by the “third and final call,” the Clerk of the Course can scratch that participant from the event.

COOL DOWN: The body should slow down gradually from a session of vigorous exercise. A proper cool down period is necessary to reduce stiffness and muscle soreness. For runners, this cool down should include jogging and stretching.

CORE: A group of muscles, often ignored by runners, important to elevate performance in Track & Field/Cross Country. Core strength includes major upper body muscles (biceps, triceps and pectoral muscles, etc.) as well as the abdominal muscles.

CROSS COUNTRY (also called “XC”): A running event in which runners must run a course consisting of varying terrain. The typical High School Course is 3.1 miles (5K). A Cross Country team has seven runners. The first five runners to cross the finish line, score for their team. The team with the low score wins. 1 point is awarded to first, 2 points to second, 3 to third and so on. A perfect score in a Cross Country meet is 15 points.

CROSS-TRAINING: Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule.

CRUISE INTERVALS: Type of workout to improve the lactate threshold; usually repetitions of 800 meters to 2-miles performed at the lactate threshold speed (75-90% of race pace) with short recoveries.

DECATHLON: An athletic event in which competitors compete in 10 events. Points are awarded to the athletes based on individual performance (not place). The event is held over two days and typically includes the following events: (First day) 100 Meter, Long Jump, High Jump, Shot Put, 400 Meter; (Second day) 110 High Hurdles, Javelin (sometimes replaced by Triple Jump), Pole Vault, Discus, 1600 Meter Run.

DESTINATION RUNNING: Some runners find this type of training refreshing, particularly when they normally run the same loops over and over again. It does require planning. Get someone to drop you off, then run to a specific point where they have parked (like running to the Dairy Queen or Braum’s – but that does not exactly help us meet our calorie consumption goals!). If you have a running partner, destination runs can be easy to plan and fun to do.

DISCUS: A field event in which a participant throws a disc shaped object (the Discus is to be: Boys – 1.6 kilograms and a diameter of 209mm; Girls – 1.0kg and a diameter of 180mm) from a throwing circle 2.50 meters in diameter. Competitors are given at least three attempts. If finals are held, competitors are given three additional throws.

DNF: Stands for “did not finish” and describes a runner who drops out of a race.

EASY RUN: A slow run. The pace should be one at which you are able to carry on a light conversation.

ENDURANCE: Ability of a muscle to produce force continually over a period of time. A runner’s ability to run for a long period of time.

EXCHANGE ZONE: The area allotted to relay teams in which the baton must successfully be passed from one team member to the next (the zone is 20 meters/22 yards long). The runner receiving the baton must stand inside this zone and have the baton prior to the baton exiting the zone.

FARTLEK: Swedish word for speedplay; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting

FAT: Fully Automatic Timing. A piece of timing equipment often used with cameras and sensors that more accurately records the time of individuals in track events.

FIELD EVENTS: An event at a Track and Field meet not timed, but measured. The events include Jumps (Long Jump, High Jump, Pole Vault, Triple Jump) and Throws (Shot Put, Discus, Javelin).

FLIGHT: In Track and Field, the term refers to a group of competitors in a field event. If a large number of competitors are entered in an event, they may be divided into a flight (8-12) so that the time between their attempts (throws or jumps) is reduced.

HALF-MARATHON: 13.1 miles; 21.1K.

HALF-MILE: 804.5 Meters; approximately 2 laps around track.

HEPTATHLON: A girl’s event consisting of 7 events held over two days. First Day: 100 Meter HH, High Jump, Shot Put, 200 Meter Dash; Second Day – Long Jump, Javelin, 800 Meter Run. In areas not supporting the Javelin event, the Discus is substituted.

HIGH JUMP: A field event in which competitors are given three attempts to clear a bar. Three failed attempts result in the competitor being eliminated from the event. The games committee determines the opening height where the bar is initially set. The competitor may attempt to clear the bar in any manner, provided the take-off is from one foot.

HILLS: Workouts where a runner runs up a hill fast and jogs down, then runs up again. It helps develop leg power and aerobic capacity. Sprinters consider this a speed workout for the guys who are slow (but can run all day).

HURDLE: An obstacle (with a bar at the top about 2 ¾” in width) a runner must clear by striding or jumping. The height of the bar varies depending on the event (high hurdles: 36 inches high, low hurdles: 30 inches high). An athlete must make a bona fide attempt to clear the hurdles (cannot run around it or intentionally knock it down, or impede a different runner).

INTERVAL TRAINING: A training run that incorporates a number of runs (usually of the same distance) completed during a set span of time. The amount of rest period is typically determined by the amount of time remaining (ie: 400 Meter Intervals at 2 minutes. Every 2 minutes the runner will run 400 meters. If the runner completes the 400 meters in 1:30, he or she has 30 seconds to rest).

JUNK MILES: Miles that a runner runs in the course of his/her training that adds to the base while not specifically included in the workout totals (warm-up and cool down miles). This mileage can be useful in increasing endurance.

JURY OF APPEALS: If appointed, the Jury of Appeals serves as the final board of appeals at a meet for any infraction. A coach can first appeal to the meet’s referee. If the resolution is not satisfactory to the coach, then the appeal is made to the Jury of Appeals.

KICK: A finishing sprint at the end of a race.

LANE: The standard lane width on a regulation track is 42 inches.

LONG JUMP: A field event in which competitors attempt to jump the farthest. A successful jump is one where the take-off is from one foot and the competitor leaves the ground behind the take-off board. Competitors are typically given three jumps. If flights are used, competitors are given three additional attempts.

LONG SLOW DISTANCE (LSD): Running longer distances at an easy pace, based on the idea that running slower will permit the runner to run farther and, over time, increase endurance.

MARATHON: A distance of 26.2 miles, or 42.2K. The event is named after the Historic battle of Marathon in which the Greeks defeated the Persians. Afterwards, a warrior ran from the plains of Marathon to Athens to inform the citizens of the victory.

MEET DIRECTOR: The person who supervises the meet to ensure that the meet is run smoothly.

METRIC MILE: 3 ¾ laps or 1500 meters.

METRIC MARATHON: 26 Kilometers or 16.2 miles. These races are considered great tune ups for a full marathon (26.1 miles).

MILE: 1609 meters; approximately 4 laps around track.

NEGATIVE SPLITS: Running the second half of a race faster than the first half.

OLYMPICS: Competition held once every 4 years; highest goal for most runners.

ORDER OF EVENTS: The order in which events are held at a track meet.

OVERLOAD: An exercise session must be conducted at a level vigorous enough or intense enough to cause changes.

OVERTRAINING : Condition when runner trains too much too soon and leads to fatigue, injury and/or burn-out.

PACE: Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a Marathon.

PAWBACK: A term that defines one element of a runner’s stride; the down and back pulling action of the leg when it makes contact with the ground.

PENTATHLON: An event in which the athlete competes in five events (Boys: Long Jump, High Jump, 200 Meters, Discus, 1600 Meter Run; Girls: 100 Meter HH, High Jump, Shot Put, Long Jump, 800 Meter Run).

PLYOMETRICS: Also known as “Goofy Drills” Guidance/Exercises related to the development of elastic strength. Exercises strive to increase strength, speed and flexibility as well as improve form.

POLE VAULT: A Field event in which a competitor attempts to clear a bar using a pole. The pole may be made of various materials but a competitor may not use a pole not rated for his weight. Each competitor is given three attempts to clear the bar. Three failed attempts in-a-row, shall result in being eliminated from the event.

POWER: Strength + speed.

PROGRESSION: The intensity, frequency, and/or duration of each exercise session must be increased over a period of weeks and months to continue to show improvements.

PR: Personal Record. An athlete’s best performance in a certain race or Field event.

QUADS: Abbreviation for quadriceps femoris muscles, muscles on top of the legs, which consist of four parts (heads).

QUARTERS: Jargon for a quarter mile or 400 Meters; often used when describing workouts where runners run 400-meter (or quarter) repeats.

RECOVERY: The body requires an interval of time and periods of rest and sleep to recover from a vigorous exercise session. The amount of time needed for recovery is less for the physically fit person.

REFEREE: The person directly in charge of activities occurring at the meet. The referee’s authority begins once the athletes arrive at the venue and extends until the results are finalized.

RELAY BATON: A device used in team relays that should not exceed 30 cm (11.83 inches) and the circumference should be at least 4 inches. The baton must successfully pass from one runner to the next inside the exchange zones for a team to complete the race.

ROAD RACES: Running contests over streets; all runners can participate

RUNNING SHOES: A type of shoe made specifically for runners. Every runner is different: weight, stride, foot-strike, and weekly mileage can all vary from one runner to the next; and, these factors will all weigh heavily in selecting a shoe that is best for you. There are several area running shoe stores that will assist you in finding the right shoe for you. When you find a shoe you like – by two pairs. It is important for you to know about how your foot strikes the ground. There are generally three categories:

SECOND WIND: Feeling of more energy and less effort some runners feel after 15-20 minutes of running.

SHOT PUT: Field event in which the participant throws (or “Puts”) the shot (which is: Boys – 12 pounds; Girls – 8 pounds, 13 ounces) from a circle with a diameter of 7 feet. Typically, competitors are given three throws. If the event is divided into “flights,” competitors are given three additional throws in the finals. A legal throw must be thrown with one hand.

SPEED: Speed can be defined as follows: (Length of Stride X the time between each Step).

SPEED WORK: Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence.

SPLIT TIMES: Denotes the time it takes to run a portion of a total run (often measured at mile markers or other distinctive points along the way). For example, a runner may run a 7:00 mile split between miles 4 and 5 of a 10K (6.2-mile run).

STAMINA: A runner’s ability to combine speed and endurance.

STRADDLE JUMP: A plyometric exercise. Place one foot in front of the other (your feet should be slightly wider than they are when you walk). Bend your knees slightly and place your hands on your hips (your front foot should be flat and the heel of your rear foot should be slightly raised). Jump as high as you can. Land in the same position allowing your bent knees to absorb the force/impact of your jump as you return to the ground. This will strengthen the entire lower back as well as the quads and hip flexors. If you keep your hands on your waist, you will also improve your balance. Build up to three to five jumps in each set with no more than three sets.

STRENGTH TRAINING: Movements against resistance to develop muscular strength; usually weight training/lifting weights.

STATIC STRETCH: A stretch that is held within the stretched position for several seconds, without movement.

STRIDES: Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form.

TAPER: Reducing your mileage several days to three weeks before an important race to ensure peak performance on race day.

TEMPO RUNS: Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed.

TRACK: Measured oval where races of varying distances are contested; usually measure 400 meters around; 4 laps equals approximately 1 mile (1600 meters).

TRIATHLON: An event which includes a combination of swimming, cycling and running.

ULTRA-MARATHON: Races longer than a marathon (26.2 miles).

VERTICAL JUMP: A plyometric exercise. Stand with both feet shoulder width apart and place your hands on your hips. Tilt your hips back and squat, bending your knees. Without pause thrust straight up as high as you can. Repeat (start with one set of 10 in rapid succession and build up to three sets). Strengthens all the major leg muscles and tendons below the waist.

WARM-UP: The body should be properly prepared just before a vigorous exercise session. Light gradual exercises are performed to get the body ready for physical activity, normally a slower version of the activity to follow. For example, a light jog before a run. Often followed by stretching of the body.

XC: Abbreviation for “Cross Country.”