Building Better Bodies at Yokuts

Building Better Bodies: Boot Camp Fitness Training in Bakersfield, California:

The Bakersfield Distance Project's home park is Yokuts and we share it with many groups. One group that we all noticed on the first day was the bumble bees with Hasay and a really big fit guy leading them on. I knew who the big guy was immediately.

It was ultra-cyclist Joe Peterson who is a 5 time Race Across America winner and transcontinental record holder, Joe Petersen has been an inspiration to many. With his commitment to fitness and athletic excellence, Joe has developed a result-driven challenge with the Building Better Bodies Fitness Boot Camp. Learn more....

His assistant has super long hair like Jordan Hasay btw.

Summer Carpinteria All Comers Meets

	Summer All Comers Meets 2009 Carpinteria All Comers Meets are back for the summer of 2009. All ages are welcome. The first meet is June 26 at 6:30 PM. The entry fee is $5 for adults and $2 for students. No preregistration necessary. All meets are fully automatic timed (FAT). The June 26 meet is going to be a benefit for the former Carpinteria and current Westmont coach John Larralde. John spent a month in the hospital this spring and is faced with large medical costs. Any and all donations would be appreciated. The schedule for the remainder of the summer is: July 10 July 24 August 7 Please contact Van Latham (lathamchs@yahoo.com) or Jeremy MacMahon (j_mac_mahon@hotmail.com) for additional information.
	June 26 Order of Events 1 4x200 Relay 2 1500 3 100 4 110/100 Hurdles 5 400 6 3K/5K		Long Jump Triple Jump High Jump Pole Vault Shot Put Discus Javelin
	With the onset of all comers meets at Carpinteria High, we have established a number of new stadium records the last two summers. For you "experienced" athletes, the USATF has national rankings for masters (30 and older) athletes. Check to see how you rate against the rest of the country.

BDPers post Top Times at Fun Run

Cool weather and a a good crowd lead to some quick times at the BTC Fun Run at Yokuts Park this morning. Andrew Ariey cruised the 5 mile in 29:06 and his former Driller teammate ran 30:42. Brooklan Rosales comtinued her winning ways and continues to improve with each race. Today she ran 35:12 for the 5 miles.

Next up for the team is the second BTC's Summer Series 5k on Tuesday.

Atascadero All Comers Meets

Dates for 2009:
July: 1,8,15,22,29









Field Events:

6 PM        YOUTH SHOT PUT  (6 & under, 7-9, 10-12 )…..3 throws only
               DISCUS ( HS, OPEN, MASTERS )
               POLE VAULT
               HIGH JUMP
7:00 PM    LONG JUMP ( WEEKS 2, 4, 6 )…Open pit for one (1) hour…3 jumps only

7:15 PM   YOUTH TURBO JAVELIN (WEEKS 1, 3, 5, 7 )…3 throws only

7:30 PM    SHOT PUT  ( HS, OPEN,  MASTERS )

Running Events start at 7:00pm except the 3000m.

Running Events:

6:30 PM     3000 M Run - RUN EVERY WEEK NOW!!
7:00 PM     ( Rolling Start )
4 X 100 M Relay
400M
1500 M Run
110 M High Hurdles
100 M Hurdles
50 M Youth Hurdles ( age 6 and under )
Football 40 (HS/Open only)
100 M Dash
800 M Run
200 M Dash

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IMPORTANT INFORMATION:
Every race is a final event…you MUST REPORT to the event start area 10 minutes prior to your event to sign up…there are no pre meet sign ups…please listen to the announcer for the first call for your event and report at that time.

Awards ( ribbons ) are given for 1st through 4th in the YOUTH DIVISION only

Entry fee must be paid at the main entrance gate.

Coaches / Parents / Spectators are NOT allowed on the Track /Infield at any time…you must remain in the stands…this is a safety issue.

Entry to the track for your event is from the gate at the scoreboard end of the stadium, near the concession stand…all other gates are locked. ¼ “ spikes only are allowed for all running / jumping events.

Each athlete must supply their own shot and disc for the competition…meet management will supply shots for the Youth Division only.

The discus event is run early each meet for safety reasons…please feel free to observe this event from the backstretch stands or from behind the fence at the far end of the first turn of the track…no one is allowed near the discus cage when this event is being contested.

For safety reasons, the Long Jump warm ups will not begin until the Discus event is completed.

The concession stand is open each meet and is located at the scoreboard end of the stadium.

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All Races are timed using FinishLynx FAT from

Meet Results
6/19/02 6/26/02 7/10/02 7/17/02 7/24/02 7/31/02 8/7/02 8/14/02	6/25/03 7/02/03 7/09/03 7/16/03 7/23/03 7/30/03 8/06/03 8/13/03	6/16/04 6/23/04 6/30/04 7/07/04 7/21/04 7/28/04 8/04/04	6/15/05 6/22/05 6/29/05 7/06/05 7/13/05 7/20/05	6/14/06 6/21/06 6/28/06 7/5/06 7/12/06 7/19/06 7/26/06	6/20/07 6/27/07 7/11/07 7/18/07 7/25/07 8/01/07	6/18/08 6/25/08 7/9/08 7/16/08 7/23/08

Divisions of Competition: Youth: ( 6 & under, 7-9, 10-12 )
High School
College / Open
Masters ( age 40 and above )

Each meet is fully sanctioned by USA Track & Field ( USATF )

Cost is:
College/ Open/ Master = $5.00
High School = $3.00
Youth = $2.00
Unlimited number of events!
1/4" spikes or flats only - strictly enforced.


Award groups: College/ Open/ Masters, high school, (youth) U-6, 7-9, 10-12 year old, (ribbons given out for top 4 places in youth only)

Click here for Meet Records of the 2001 season.

Click here for current Meet Records.

Directions: From Highway 101 north or south, take the Traffic Way exit. Head west and the road will curve sharp left, then go straight (ardilla rd.). The road turns right and you will be headed straight for the high school. Please park in the lot adjacent to the stadium. Click here for a map.

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Thanks to for their support.

For more info, Contact Dina Coppo at 805-462-9537. Your comments and suggestions for improving the meets are always welcome.

Day One Fun

What a nice evening to start a summer training program. This cool weather is almost scary because you know the heat is coming. Christopher (my oldest son) and I walked over to Yokuts not knowing what to expect. What was unexpected was that we were not the first at the park. Brooklan, her son and her a couple of friends had already been at park for awhile hitting the jungle gym. Her 2.5 year old definitely has her energy.

Then Ariey suddenly appeared like Nixon in 1968 "tanned, rested, and ready."It was nice to see him and he said Edquist was coming by too. Of course, edquist just got home from a roadie to San Diego and had a six dollar burger before practice. All that was missing was Holt to make it seem like old Driller days. Guess he is lifeguarding up at BC these days.

We also had my first youth runner from the Rio Bravo Greenly district who is looking to get ready for the fall cross country season. Nick ran cross country last year and ran the 3000 in track this spring.

After a mile or so warmup run we did a couple 1200 meter runs at 5k pace. The small loop at Yokuts park is dead on 0.75 miles. The Andrews ran the first in 4 flat followed by Brooklan and Christopher in 4:50 and the others were under six minutes. After a short 3 minute rest, they were sent off for another one.

Ariey picked up the pace a bit and did the second in 3:50 and was followed by burgerman in 4 flat again. Brooklan and Christopher ran a a second or two faster on the second one. All in all it was a nice quick workout to kick off the summer.

If you would like to join us, please do. We meet at Yokuts every week night at 6:30pm except for Tuesdays when we go to either the McFarland or BTC Summer Series 5Ks. More info HERE.

Day One of BDP

Well I got my USATF club number and decided on a time and place for this summer's Bakersfield Distance Project's Summer Training Camp. I plan on meeting everyone at 6:30 pm at Yokuts Park every weekday but Tuesday. Tuesday evenings I will shooting the BTC and McFarland Summer Series. I hope to see many of you at these fine events.

On the weekends, I have listed some local fun runs and races that I will be attending with fellow BDPers. Other Saturday's I plan on being at the Panorama Bluffs doing the Killa Hilla Challenge at 8am. The Killa Hilla course is 5 miles up and down the trials at the bluffs. It is an out and back course that will wake you up in the morning.

The Challenge is to see how many miles I can walk before we cross paths a second time on the course. We take off together and you leave me. On your return trip you see me once. When you finish the out and back course, you had back on the course to find me again. When you find me again, I will record how far I went before you caught me. My son owns the record: he caught me before I got to 3.5 miles.

On Sundays I hope everyone does a long steady run. You should do at least 90 minutes even if you have to walk the whole time. You will improve your aerobic fitness even if you walk. The goal should be a one 120 minute run most weeks but 90 is the minimum. These runs should be real easy and relaxed. Carry a water bottle and just cruise.

How far is not as important as how long. I do at least a 2.5 hour walk heading west on the bike path every Sunday morning and my son Christopher usually does his in the evening on the Panorama Bluffs bike path. We can organize a weekly Sunday run if there is interest.

Sustained Distance Run

Sustained-Distance Run
Slightly higher in intensity and longer in duration is the SD Run. These distance runs of 40 to 60 minutes are used to develop & maintain an "endurance base". This base is the foundation on which the season is built. These SD Runs develop efficiency in oxygen uptake, fuel transference (both carbohydrates and fat), and heart rate to blood volume. They also contribute to a higher mileage total essential to an end of cycle tapering plan (more on tapering later). Because the SD Run is a medium intensity workout that also allows for recovery, it can be used effectively in many places in your schedule.

Long Steady Distance

Long-Sustained-Distance Run are usually run on Sundays because often there are races on Saturday. I do a two to four hour most Sunday mornings on the bike path or I walk to Highland and back from downtown. My son likes to sleep in, so he runs his on Sunday evening and prefers to run up on the Panorama Bluffs. He runs the 3.4 mile loop up there and at times has done six laps (over twenty miles) of the loop.

What is important is you get one in every week. If you want company, we can try an organize a Sunday long run group. For years I had a group that meet every Sunday morning early to run together. Below is why you need LSD.

Slightly higher in intensity and much longer in duration is the LSD Run. These long distance runs of 40 to 90+ minutes are used to develop & maintain an "endurance base". This base is the foundation on which the season is built. Ideally making up 20% of your total weekly mileage, these LSD Runs develop efficiency in oxygen uptake, fuel transference (both carbohydrates and fat), and heart rate to blood volume. They also contribute to a higher mileage total essential to an end of cycle tapering plan (more on tapering later). Because the LSD Run is a medium intensity workout that also allows for recovery, it can be used effectively in many places in your schedule.

Yokuts Easy Run

Easy, or Recovery Run
The type of workout that should make up the greatest portion of your schedule is the Recovery Run. This is low intensity training lasting 30 to 60 minutes that elevates the heart rate just enough to promote faster tissue repair, muscle relaxation, and higher metabolism. It is exactly what your body needs in order to generate stronger muscles and greater oxygen volume capacity (Max VO2) the day after high intensity training.
Better than complete rest, these easy runs quicken the regeneration process by stimulating nutrient absorption from food, and allowing oxygenated blood to penetrate deeper into muscle fibers. It is specifically this type of work that enables an athlete to reap the greatest benefits from hard train-ing. In addition, Recovery Runs prevent soreness and stiffening from excess lactic acid.For these reasons you should have at least 3 low intensity Recovery Run days per week. Basically, Recovery Runs should always precede & follow high intensity training.

Yokuts Pace Work

The summer is for base building, but once a week we will get the legs moving a bit. Usually the workout will be 2 to 4 repeats at distances from 800 to 2000 meters with a couple minutes rest in between each one. Since the BTC & McFarland Summer Series are own Tuesday evenings, we will do this workout on Thursdays. See the BDP training calendar for details HERE.


Tempo Loops
Third on our list is a type of training that at first glance is easily mistaken for hard intervals. However, high intensity is not required for these 800 to 2000 meter repeats. In a sense this is simply a variation on what many of you know as Tempo Running. The idea is to maintain a comfortable, yet brisk pace (approximately 10k race pace) which allows us to focus on stride repetition (turnover), form efficiency, and lactic acid tolerance. Loops with 30 second to one minute recovery jogs make it easy to monitor and sustain a quick, even speed. Because the athlete remains relatively fresh and focused throughout the workout, this is where much of the form work is likely to take place during a cycle. And due to it's medium intensity, the versatile Tempo Loop can be used in many different situations.

Yokuts Ultimate?

At least once a week, I have planned a real easy day followed by a game of pickup ultimate frisbee. Hopefully everyone will get in their run before the game breaks out. We will meet at 6:30pm and get in our run then play.

Often the soccer field there is used but we could use the grass valley near the forest to play on. It is kind of funky but it is all grass and its in the shade. Non - runners are invited to play too.

• More Bakersfield Distance Project Info HERE.