Track & Field

Yes, I experience self-doubt but it doesn't last long and I know that with hard work and dedication I can turn it into self-confidence.
 
Transcript: "Um, yeah, I mean doubt comes in and out. You feel me? It's just never a feeling that it sticks. But yeah, I definitely have self-doubt especially when I just started running a year ago and I'm competing against the best in the world at what will I do. But at the end of the day, I know that there's room for improvement and even though I have some doubt that can easily turn into self-confidence with some hard work dedication."

I live my life in a way that encourages people to be themselves, go for their dreams, and do what they love. I showcase my talent and passion wherever I can to inspire others to do the same.
 
Transcript: "Iy is you I simply live my life in a way where there's a lot. There's a lot going on in this world and doing what I do and having the platform that I have, I find it very important that I exude positivity and encourage those to step out of the box and be themselves. I try I to also inspire people to just go for it. Go for your dreams, no matter what. What it may take I'm saying or what people may say. I'll always believe in yourself and do what you want to do. And I really try to show that every time I go out on the, on the field. Every time I run every time I jump, any time, I have an opportunity to showcase my talent, my love for what I do. And it gives me the opportunity. Unity to eventually inspire people to do what they love to do. And that is my wife."

Diet should change throughout the year to reflect what produce is available, as well as the activity level of the person. Food should also be used to express creativity and to share time with people - eating joyfully and with intention will help the body utilize nutrients more effectively.
 
Transcript: "Diet should definitely change throughout the year because throughout the year the produce that's available to us, gives us exactly what we need. And the greatest example I can think of is watermelon in the summertime is super high in water and electrolytes and that's when we need those those nutrients in our body as opposed to corn and butternut squash, some of those denser calories that get us ready in Fall for winter. So diet. Change. It should also change to your activity level. That being said, not being rigid in it because food is also a great way to express creativity to share time with people. And using it in that capacity is also really important when you are eating with joy and intention of all those nutrients that you're putting into your body, your body's going to utilize that food much much more effectively"

After a marathon, it is important to take some time off to recover. This can include a massage, an ice bath and stretching. Take at least a week off after the race and then gradually build up your training again over the following two weeks. Don't rush it - you can always get your fitness back to where it was before the marathon.
 
Transcript: "The question is, how would you describe your post Marathon build up for your next race? The end of One, race is the beginning of another. So make sure you soon as you get across the Finish Line. You know, you getting your fluids first me, personally, I use you can't recover for that the hard work that I just did. But he also, you might need a thinking. How a went a full went really. Well, you like, okay. I think I could do another one like that. If it didn't go too. Well, he's like, okay. How can I do better? So, The build-up of after the race is important, you know, therapy ice bath and especially when I was competitor and then also to be able to do, you know, massage as important as like to stretch because you want to be able to just get back into the groove of things as soon as you can. But I always believed, you should take at least a week off after your next marathon. I don't believe Ryan the next day or and then after next week after week off, you can do every other day. For like another week and then on the third week you can get back into your roll girl routine of building up slowly you're not in this Fitness very much you just competing 26.2 miles so don't worry about that. Enjoy your time off and get rid of get excited for the next marathon, you want to miss it a little bit say hey I'm anxious to get ready for the next marathon. So by the time you do that, I think it's get ready. Time to get training again and don't rush it because you can always retrieve that Fitness back to where you were before this Marathon best wishes, good luck."

Joan Benoist Samuelson is my favorite distance Runner because she was the first runner I ever watched and her commitment to the sport has inspired me for years.
 
Transcript: "Great question. Melanie, some questions you ask, I sit and I Ponder before answering but this one my favorite distance are growing up is so easy. It is Joan Benoist Samuelson because she's really the first runner I ever watched. I was sitting in the living room of my parents house growing up and I watched her come into the Coliseum. The LA Coliseum in 1984, to claim the first ever gold medal in the women's Olympic Marathon. I didn't really Understand the significance of that moment at the time but I did become a distance Runner later that year. So she has inspired me time and time again over the years and continues to give back to this sport in such a generous way."

When it comes to strength training for jumps, I think of it as a Continuum. For younger athletes, general exercises such as bodyweight squats are beneficial. As athletes get older and develop, more specific exercises with higher percentages of correlation to the event should be implemented. Weights, box squats, one legged squats and box step ups can all help increase performance. The most specific exercise would be a weighted long jump with a vest on from a short approach.
 
Transcript: "Hi Roland, the development of long term for jumps and specially with specific to strength training. I always look at that as a kind of a Continuum. And so for the younger, the athlete, depending on the training age, being as general as possible using body strength, things using things, maybe that are just as far as weight and tonnage, maybe using like 1 times, their body weight, definitely, I want technique over. Or anything else and just, you know, using full ranges of motion, for squats, things like that as athletes develop, and as they get older, what happens is, you know, we look at Olympic medalist and the roughly about 26 years old for males, and about 27 for females. And the reason that happens, we've kind of developed at that adult strength, the times it takes for us to get to our Master strength levels, a lot quicker and so During that time and depending on the sport, we will go for General but will spend less time in general and we'll get to more specificity. So if we're comparing something like a long jump early on, we'd say the correlation of long, jump to a squat may only be 30 percent so then we'd go on that Continuum and start to get more developed more synchronicity. More specificity as we get to the event. So squat, being 30%, maybe a box squat or hex bar. Squat would then be like 50% and then maybe doing a one. Legged, squat would be 60% and then doing box step ups that look at the same range of motion of the knee. And the flexion would be, you know, even closer. And then a very specific strengthening would be like a waited long jump with a vest on from a short approach. So that's how I look. To look at development and younger, more General, the more older sophisticated the athlete than we can use a lot more specificity."