FAQs

Track & Field practice is everyday, typically after school from 3:45PM to 5:30PM on the CCA’s track unless otherwise designated by the coaching staff. Spring Break, Enrichment Week, and Minimum/ Exam Days may alter practice times, but there will be practice on these days unless the coaching staff otherwise notifies the team. All athletes are expected to be at every practice, regardless of reasons. This time position is due to facility use.

During certain Saturdays, there may also be practice. Athletes will be notified by their coaches if this is happening. There are occasional morning practices and later practices during the season as well. This is a result of having to share the facilities with other sport teams.

Canyon Crest Academy's Track & Field practices rain or shine! If it is inclement weather, please don't ask if we will have practice, the answer most likely is yes. We have indoor facilities we can use as well. If there is a need for practice to be canceled, a team announcement via email, GroupMe, Website, Twitter and other means as possible will be done ASAP.

What equipment/ apparel does my child need? Where can I purchase it?

Your child will need the following:

A Uniform (Given to them)
A Team T-shirt (Given to them)
Running Shoes
Athletic Shorts to work out in
Watch
Track Spikes (Unless they are a thrower)

Uniform tops and shorts are given on a loan basis to the athletes at the beginning of the season. Track uniforms are the same uniforms used by the cross-country team and by track teams in the past, so if an athlete loses this, they are expected to provide the funds to replace this uniform.

Team t-shirts will be required for every team member. These are to be worn at every meet. Additional shirts can be purchased through the team spirit gear.

Track and field athletes are strongly urged to have two different types of shoes. The first is a pair of running shoes that are still have a fair amount of tread on them. The second is a pair of “spikes”. Our recommendations for purchasing these shoes is via mail through “East Bay Sports” (Their website is www.eastbay.com), “Running Warehouse” (http://www.runningwarehouse.com/), Fleet Feet San Diego, or through Laces.

We also will be having our Team Week at Fleet Feet Again this year - any and all purchases made on this night, a small portion comes back to the team!

Are there cuts in Track and Field?

Yes. As coaches, we do not like to make cuts, but due to safety concerns we do have standards in the individual events that athletes must reach to be on the team. Athletes will need to make the standard in an event to make the team during the try out phase.

A student-athlete may also be cut from the team with continual tardies, absences, and/or continuous poor behavior and/or attitude.

What league are we in and how do we compete against the other schools?

The CCA Track and Field Team is in the Coastal League. We compete against Torrey Pines, La Costa Canyon, Sage Creek, and El Camino HS. Many of these school are top-ranked teams and thus our league is extremely difficult, one of the toughest in the section. Dual meets are scored with the first place earning 5 points, second place 3 points, and third place 1 point. At the end of the meet, the team with the highest score wins.

Within the California Interscholastic Federation San Diego Section (CIFSD), we are currently a Division I School. The Division placement is based on the size of school enrollment. Following the League Finals race, qualifying varsity teams or individuals will advance through the CIF San Diego Section Division I races in the CIFSDS Prelim and Final meets. Athletes must run fast enough times or place high enough in the CIFSDS Final meet to qualify for the CIF State Meet.

Will my son/daughter be able to (or have to) compete in every meet?

The short answer is yes, but not necessarily on weekend meets. There are two different types of meets that take place during our track season. The first are our “league meets”. These meets occur on Thursdays (some Wednesdays) beginning in late March and continue until May. They are almost always contested on our Canyon Crest Academy’s track or another League HS track and are against member schools from the North County Conference and our League. These meets begin at 3:45pm and usually last until about 6:30/ 7pm. All Athletes are expected to be at every league meet.

All Canyon Crest Academy’s track and field athletes compete in these league meets, unless specific event coaches designates otherwise. On occasion, athletes may, in these meets, try an event or be asked to compete in an event outside of their specialty in order to help the team succeed. On these days, athletes should bring all of their necessary equipment (shoes, uniforms, sweats, etc.) as well as bottles of water and maybe energy food (Powerbars, fruit, etc..). It is expected that athlete's are at every league meet for the entire time and ride the bus to and from the event.

The second types of meets are weekend “invitationals”. These meets require athletes to achieve a certain qualifying standard in order to compete. Usually, coaches must enter athletes into these meets as much as 3 weeks beforehand… so it is important that athletes achieve good results in some of the earlier meets in order to qualify for these invitationals. These meets usually last all of the morning and most of the afternoon. Athletes should expect to be there the entire time unless they are being picked up by their parents, in which case they are free to leave as soon as their last event and cool down is completed. No athlete may leave without first checking in with their coach.

How/Where do I find the information I need regarding schedule of meets, time schedule, driving directions, etc.?

The track & field website contains the season schedule. On the schedule you can click on each meet and access all the meet’s information… including time schedules, transportation schedules, driving directions, etc.. You may also find our team schedule at Schedule Page. For the track enthusiast, the website that most California high school athletes use is http://www.prepcaltrack.com/ and http://www.athletic.net. These sites have a calendar of all the meets with complete meet information, as well as full meet results, etc..

What can be learned from Track and Field?

Your student-athlete will develop positive mental and physical attributes that will be invaluable for their school work as well as in later years. Your child will learn confidence, endurance, and perseverance. Your student-athlete will learn how to work within him or herself as well as working as a team member in meeting a common goal. The “successful” athlete continually tries to improve his or her “personal record” (“PR”) while at the same time helping the team to victory. In addition, they will form friendships with teammates and athletes from other schools that can continue beyond high school. Because of these acquired personal characteristics, listing Track and Field on a college application as an extra-curricular activity can be an “eye-catching” enhancement.

The CCA Track and Field Team prides itself on the incredible team bonding that we have between our athletes. This bond is formed naturally because the entire team warms up together, does drills together, runs together (most of the time), and in many cases spends time outside of school together. Having such steadfast friendship is important to helping a student get through the rigors of High School learning.

To learn more about the Coaching Philosophy of our Coaching staff and more Team Information, click here.

How can I help?

As a coaching staff, we cannot emphasize the crucial role parents can play in the success of our track and field program. In a given year, we may have as many as 220 track and field athletes on our team, which obviously presents some logistical problems. Throughout a season, parents are needed to help drive students to competitions, bring fruit and water to certain meets, and help organize and officiate our home league meets.

Please help us! We cannot do this without the support of our parents, and we are growing in our team size - so more help is always appreciated!

To view opportunities to volunteer, please see the volunteer page.

What does the team expect from the athletes?

The way this team is structured, and the way we run our program, athletes are expected to be loyal to the team, themselves, and coaches.

There is an expectation of daily practice with the team because "success" is achieved only when they show up and run as a team. As each individual athlete improves, so does the team.

They are expected to do workouts to the best of their ability.

They are expected to listen to coaches and captains, and be open minded to suggestions and advice.

Profanity, under any circumstances, is not welcome.

They are expected to be at every league meet, whether they are competing or not.

They are expected to communicate with coaches and team mates.

They are expected to stay for the entire practice, and not leave early.

They are expected to follow team rules.

They are expected to have fun.

Finally and most importantly, they are expected to do well in class and do their homework, members of the team are students first and athletes second. Receiving "F’s" on report cards creates ineligibility.

Is a medical clearance required?

Before your child can practice with the team, he (or she) must have had a physical examination and the results must be turned in to the Athletic Director in the main office. There are periodic exams done at little cost through the school. Check the Athletic website for more details. This exam must be done by a licensed M.D. or D.O. and will also be valid for other sports offered during the school year at Canyon Crest Academy High School.

ATHLETIC PACKETS Can be found on our Athletic Website

What grades are needed?

A grade point average (GPA) of 2.0 or better and a “satisfactory” citizenship is required to compete in any sport at CCA. A grade check will be done based on your progress report after the final grades of the fall semester. If you do not meet the above standards you will be ineligible until your grades or citizenship improves.

Can my child participate in other activities such as band or "club" sports?

Yes, as we can not stop them. However, we prefer they DO NOT. Track and Field is a wonderful opportunity for personal growth and a demonstration of school spirit. We hope that you, as parents, appreciate this philosophy and equally support this goal. Personal characteristics learned by your student-athlete include “commitment,” “consistency,” and "dedication." Commitment, consistency, and dedication to the school and the team are essential for personal and team success. Other activities should not interfere in anyway with Track and Field. His (or her) teammates need to rely on your child to work as hard as they do for the team’s goals. Missing practices/ leaving practices early for these activities may prevent your child from competing in an event and meet.

Your student-athlete may be asked by the coaching staff to choose between these conflicting extra activities and Track and Field participation if it begins to interfere with training.

Attendance at all practices and league meets is expected for all athletes of the Track and Field team.

If a student is unable to meet the team expectations due to other commitments, they may be asked to leave the team.

I have a problem (Ex: Student needs to miss practice or a meet) who do I contact?

Any missed practices must be communicated before the practice by a Parent through email, xcstats, or telephone to the head coach.

A student athlete may communicate this by email or XCStats but must INCLUDE a parent email or parent account in the communication.

If any problems arise (if a team member has to miss practice or a meet, questions about not being entered into a meet, etc..) we ask that the ATHLETE speak with a COACH. Missing practice because another team member said there wasn't a practice, not showing up for a meet, etc.. is inexcusable! It is important that parents and athletes understand that when an athlete is entered into an invitational, entry fees are paid for that athlete, teams are set, etc.. So, when an athlete does not show up for the meet he/she has put an incredible strain on the coaches and his/her teammates. Thus, it is extremely important that athletes communicate to their coaches weeks in advance if they are unable to attend a meet that is on the schedule.

Any missed practices must be communicated before the practice by a Parent through email, xcstats, or telephone to the head coach.

If parent's have additional inquiries it is best to speak with or email the head coach.

Attendance at all practices and league meets is expected for all athletes of the Track and Field team, but all communicated missed practices will be excused.

AP Tests and Review Sessions - What about those?

Attendance at all practices and league meets is expected for all athletes of the Track and Field team. Unfortunately, the end of our league meet season is at the same time as AP Testing. Be prepared for this. Missing practice for AP Review sessions, AP Exams, or to study for AP exams (or to study for homework, test, or exam) is not a reason to miss consistent practices. Good student-athletes understand their obligations and prepare early and often for their academic work and athletic work.

Academics must always come first which is why many students do not participate in sports as the balance is very tough. For students who are taking multiple AP classes and tests in one year, participating in a sport can be a challenge at times. If your child is not able to commit the time to the team during this time, they should not do Track and Field.

As a coaching staff, we will always support education, which is why we will tell a student whose grades are in jeopardy or if they need time to focus on academics, that they should not do Track and Field anymore. Academics must come first, athletics is a privilege to those who have already met all their responsibilities.

If parent's have additional inquiries it is best to speak with or email the head coach.

How are events chosen at meets for athletes?

As coaches, we go over every event and look for the best possible combination of athletes that provides the best chances for success for the team and then the individual athlete. Sometimes this may mean that an athlete may be doing an event outside their comfort zone to help the team perform better. With over 200 athletes in the different events, and only a certain number of athletes being able to compete in an event at a time, it is a careful balance.

How are the varsity teams selected?

Seniors must compete at the Varsity Level in dual meets. Only 4 Athletes can be designated as Varsity in an event as well. Other individuals are chosen to compete at the different levels by coaches that will provide the best chances for the team and then individual to score the most amount of points for the team. As there are five different team events going on in during one meet (Boys Varsity, Boys JV, Boys Freshmen, Girls Varsity, and Girls JV) there are a lot of factors.

Athletes can earn a Varsity Letter by scoring the minimum amount of varsity points in dual meets or by meeting a certain standard in their event during the season. Athletes must be in good standing with the team as well.

Where is the schedule and driving directions to the various courses?

Information on where a race is will be posted on the Schedule tab and race times will be posted to the main page shortly before each meet. Directions to various practices and meets can be found using the Directions tab.

Can I drive my child to any of the races?

Bus transportation is provided by the school for week day meets (Wednesday and Thursday Meets). When the bus is used, the school is responsible for the safety and well-being of your student-athlete until he or she is returned to school and released to you. We are legally bound by state law for athletes’ safe transport to and from the meet. All athletes are required to take the bus to and from meets, unless there is a special circumstance. When there is such a case, the parent will be required to provide a hand signed note to the head coach before taking a child to (or from) the race. Under NO circumstances high school athletes are allowed to drive other student athletes to a league meet. The coaches must be notified well in advance (over 24 hours) if such change in transportation is needed.

How can I help my child prepare before meet day?

Make sure your athlete gets plenty of sleep the two nights prior to race day. Make sure your athlete eats properly. Hydrate with lots of WATER. Light, easy to digest foods (primary carbohydrates). Experienced athletes often speak of carb-loading prior to a race, with foods such as pasta. No carbonated or acidic liquids.

What foods are good on the day of a meet?

Small portions of easily digested foods eaten at least 3 hours before competition are best, but water intake should never be limited. Most athletes feel best when they race a little hungry. Some foods that are good before the run include a peanut butter and jelly sandwich, banana, and water. Foods with a lot of sugar, fat, or anything that will fill your runner up completely should be avoided. He or she should not drink a lot of water immediately before the race, but rather a lot of it when he or she is not ready to race. Soda pop, chips, fast food, and other "junk" food are not good to eat either. Discourage soft drinks after a race because while he or she is thirsty, it will dehydrate them.

What can I expect on the day of the race?

Do not expect the attention of your child before their event. Athletes need time to warm up; be briefed by the coaches; and prepare physically and mentally for the event with their teammates. Don’t be surprised at the seriousness your child shows prior to and during a race. The intensity of competition may reveal a side of your young athlete’s personality you haven’t seen before.

At the finish of the event, it’s OK to greet them, but please don’t distract them or remove them from event. Athlete's have more responsibilities after their event. They are all expected to cool-down as a team and actively support their teammates who have yet to compete.

The first time you see your athlete after an event may be frightening. Some athletes are more tired than others afterwards. They have rubber legs, some are panting and gasping for air, their faces may be red and their eyes glassy. They may be nauseated, stagger, and appear as if they may faint. These symptoms are common and usually pass quickly.

A mistake parents sometimes make is to take their sons or daughters off by themselves to try to take care of them. Please do not do this! Our coaches are experienced in dealing with these symptoms, trained in first-aid, and responsible for their care. To aid recovery, water is the best thing to drink immediately after a race. Trained medical personnel are on site and are available for assistance for the extraordinary problems.

Expect the possibility of some disappointment by your student-athlete after the event if the team did not win, or if he or she failed to achieve all of their goals. Athletes may need some emotional space afterward from you, friends, family, and their coaches. When they are ready to talk, they will come to you. Later on, they will need verbal support rather than criticism.

Parents are also not allowed in the warm-up area and infield of meets. Even as coaches we are only allowed in certain areas.

Do I have to buy the fancy "sport waters"?

Sports drinks such as Gatorade are designed to replenish fluid rapidly and to replace energy rapidly, as well as replacing minerals and vitamins. They have a place in races and heavy training, but for most purposes water is fine. Many "sport waters" are full of sugars and other chemicals that do not help an athlete and may cause digestive issues. After practices, Gatorade jugs are available to runners, and all runners are encouraged to drink plenty of water and Gatorade to rehydrate.

Do not feel that you need to purchase these "sport drinks." Water is the best possible source for rehydration.

How can I find the meet results?

The overall (all schools) results for the meet is usually posted at the individual web site that hosted the race. The particular host web site can usually be found at http://athletic.net, and sometimes the race results will be located on that website itself.

For those Track and Field "Junkies" you may also wish to look at http://episports.com/, http://www.dyestat.com/, and http://www.prepcaltrack.com/.

I hear complaints about lower leg pains, What Should I do?

The following is NOT a medical diagnosis. These are probably “shin splints”. Please ask the coaches about your child’s specific complaint.

“Shin splints” are a common condition for runners. They are characterized by generalized pain in front of the lower leg. In particular, these complaints commonly appear between 8-12 weeks after starting training. The most common cause is a muscle imbalance where the calf muscles (which pull the forefoot down) overpower the shin muscles (which pull the forefoot up). As the athlete continues to train, the calf muscle usually becomes proportionately much stronger than the shin muscles.

The treatment for shin splints is to strengthen the weaker muscles (shins) and stretch the stronger muscles (calves).

Help for your child with “shin splints”:

To strengthen the shins, have your child run up stairs. To stretch the calves, have your child do wall push-ups.
Pick up marbles with his (or her) toes and holding onto them for a few seconds.
While recovering from shin splints, it may help to use a wedge in the heel of the shoes. By raising the heel, there is a reduction in the pull on the muscles and tendons on the front.
Stand on stairs with his (or her) heels out over the edge. Lower the heels as far as they will go without undue discomfort, and hold for 15 seconds.
Slowly raise yourself up on your toes.

I hear complaints about pain in the side while running, What Should I do?

The following is NOT a medical diagnosis. The pain can be a “stitch”. Please ask the coach about your child’s specific complaint.

Stitches can be a muscle spasm of the diaphragm. The stitch is a condition that occurs only during exercise and which causes severe pain usually on the right side of the abdomen, immediately below the rib margin. Frequently the pain is also perceived in the right shoulder joint, where it feels as if an ice-pick were being driven into the joint. The pain is exacerbated by down-hill running and by fast, sustained running as in a race.

The cause of the spasm is that the organs below the diaphragm are bouncing up and down and pulling down as it wants to pull up. The liver being the largest organ is the biggest culprit which is why most stitches are on the right side. A stomach full of food may also contribute to the problem for the same reason.

The cure seems can be a simple one. Breathe out when the left foot strikes the ground instead of when the right foot strikes so that the organs on the right side of the abdomen are bouncing up when the diaphragm is going up. The organs attached to the bottom of the diaphragm on the left aren’t as big, so exert less downward pulling strain. Conversely, if your stitch occurs on the left side, switch your breathing to exhale on the right foot.

Ensure your child does not eat anything for an hour before running if he (or she) is prone to stitches, BUT ENCOURAGE WATER. Water empties from the stomach faster than solids and the risk of complications from dehydration far exceed the problems one may have with a stitch.

In the long term, exercises to strengthen the abdominal muscles will help prevent stitches because tighter abs will allow less movement of those internal organs. Practice belly breathing instead of chest breathing. For the most part, stitches diminish over time. While they are not strictly a novice runner’s problem, they usually will go away after a few weeks of conditioning.

Proper breathing prevents the development of the ‘stitch’.

It has been suggested that when breathing with the chest too much air is drawn into the lungs, and not all is exhaled. This causes a gradual and progressive accumulation of air in the lungs, causing them to expand which in turn causes the diaphragm to be stretched and to encroach on the abdominal contents below it. During running, the over-stretched diaphragm becomes sandwiched between an over-expanded chest above, and a jolting intestine pounding it from below. It revolts by going into spasm, and the pain of this spasm is recognized as the stitch.

A change in breathing pattern may help relieve the stitch.

My child always develops blisters while training, is there something wrong?

Try out some of the running socks sold by the running stores rather than “regular” white cotton socks. Double-layered ones work well. They are more expensive than cheap "sports" socks, but if your child has chronic blister problems, then they are well worth it. Another good trick is to apply Vaseline to the feet before running.

What should I look for in proper running shoes?

Make sure that your child owns a comfortable, new or relatively new pair of running shoes by the start of the season.

A good pair of shoes is the most important item of equipment to an athlete. You need a good, basic well-cushioned pair of shoes that fit well. You don’t need “motion control” shoes unless you already know that your child has gait problems (over-pronation or over-supination). You DON’T need expensive shoes with flashy gimmicks.

If possible, go to a store that deals primarily with running footwear and apparel. These stores have experienced runners as sales persons who can help you with the right fit for your athlete. Locally these stores are the Road Runner Sports in San Diego or Carlsbad, Laces in Rancho Santa Fe, and Fleet Feet San Diego (Across the Street from the School - our favorite store!). All these locations offer discounts to Canyon Crest Academy Track and Field Athletes, please ask for it. The sales people at the sporting goods chain stores and the mall shoe stores just don’t know their products or how to fit runners, despite advertising to the contrary. A real runner’s store should allow you to run in the shoe on the sidewalk outside the store or on a treadmill in the store. They should be able to tell you if you over-pronate in a particular shoe and offer alternatives. The advice you get in a good store is very valuable.

Running shoes should not have to be “broken in”. They should feel “RIGHT”, from the beginning. If they are uncomfortable when they are tried on, don’t buy them, no matter how good they look! There’s no getting around that running shoes can be very expensive. The best way to prolong the projected 300 to 500 mile life of a pair of running shoes is to wear them for running only, not as school or social dress. With the mileage that our running program produces, most shoes will last 4-5 months at best.

Shoes that are more than a year old or have been through a season of training and racing should be retired or else the risk of injury is significantly increased.

Good shoes are the only real important piece of equipment that this sport requires and money spent on shoes is less money spent at a podiatrist!

How can my child be successful in Track and Field?

“Success” is not defined as being the fastest, strongest, nor highest jumping person on the team. Success on this team is defined as that individual that dedicates themselves to a goal and looks to improve upon themselves every day. More than anything else, success in Track and Field takes time. Time to learn; time to train; time to sleep, rest and recover; before-school time; after-school time; weekend time; time with and away from family and friends; and time away from other interests. With the academic responsibilities of being a high school student, most student-athletes are busy all the time because of the delicate balancing act that must be performed. The willingness to devote the time that success demands for track and field is called DEDICATION.

Being a member of the CCA Track and Field Team carries expectations and responsibilities. Doing what is expected of every team member is called COMMITMENT. Attending team practices every day is one of the commitments. Our goal is to develop team loyalty, individual responsibility, and accountability among all our team members. Another part of commitment is COMMUNICATION with our coaching staff. If a problem or illness is going to force your child to miss a practice or a race, the athlete must tell the coaches about it personally and in advance. (This does not mean relaying a message through a teammate or friend!) Many such problems can be solved when athletes talk with us.

Even though your child is not the fastest in any particular race, the highest jumper, or the biggest thrower, “success” is achieved when he or she has learned “dedication” and “commitment”.

Can I volunteer? Do I have to volunteer? How do I volunteer?

YES! Unlike many other activities, you are not required to volunteer. However, if you have the time your assistance is an excellent demonstration to your child that you support and share his or her interests. To view opportunities to volunteer, please see the volunteer page.

Are there any fees?

Unfortunately each sport at CCA is self sufficient and thus we have to raise our own funds - mostly through donations. The coaches work their hardest to cut costs as much as we can and we do request a donation at the beginning of each season to help with these costs. We will be doing different fundraisers throughout the year to help offset these costs as well as conducting different camps and clinics, but the bulk of our budget comes from donations from family, friends, and fans of the program.

How do you score a Track and Field meet?

The higher the score the better. For our league meets, a first place finish is worth 5 points, second place is 3 points, and third place is 1 point. The team with the highest point total at the conclusion of all the events wins.

What is Spirit Wear? Why do I go to another website?

Spirit Wear is optional gear you can purchase with the team logo on it. We go through different vendors each year trying to find the best possible option for Parents, fans, and athletes. This is typically done through an online vendor as coach's are not allowed to sell these or take money from a parent.

How do I take care of the Uniform?

Each year, student athletes have the ability to purchase or loan out the team issued uniform. Taking care of this will help it last and look good. Some tips and suggestions to keeping it last longer are;

Remove all hip and lane numbers before washing (Avon Skin-So-Soft is great at removing tough numbers)
Use a cold cycle in the wash
For Sport clothing/ synthetics (like the uniform) use a sport wash detergent (i.e. Nathan Sport Wash, Tide Plus Sport liquid detergent, and Odoban (to get out stink)) Sport Wash Detergents are gentler and not as harsh on synthetic materials. Organic cleaners can work as well.
Do not use a Fabric softener - this can reduce the ability for the synthetics to work.
Hang Dry after wash (this will work on all synthetic workout equipment as dryer tends to enforce body odor into clothing and melt the synthetic).

Common Track and Field Vocabulary (Not Common elsewhere)...

Chute – The roped off area at the finish line through which the athletes are directed in order to get their place cards.
Meet Director – The person responsible for all of the races. This person tabulates team scoring and resolves any race discrepancy with the coaches.
Course – The marked and measured route of the race.
Cool-down – Jogging and Drills done after the event to allow the muscles to purge themselves of lactates and lower the body temperature to normal.
False Start – Leaving the starting line before the gun sounds or a runner falls at the start of the race.
Invitational Meet – A multi-team meet that teams and individuals must be invited to attend.
Pace – Running speed over a particular distance, typically by mile.
Pack – A group of runners in close proximity.
Personal Record (PR) – A record set by each athlete on a timed course. The goal is to continually improve a PR.
Place – Where the athlete finished the event relative to all of the other athletes.
Position – Where the athlete finished the event relative to the other athletes on their team.
Racing Flats/ Track Spikes- Special, lightweight shoes designed for racing, rather than daily training. These will typically have a section on the forefoot that is designed to have small metal spikes put in them to increase friction between the shoe and track surface.
Surge – A tactical increase in pace during the race.
Training Flats – Running shoes designed for long wear in daily training (called “flats” because they have no spiked bottoms).
Warm-up – A running and stretching routine that gradually warms up the body for intense running.
Workout – A daily training session