how to set up hurdles for a track meet?
348472
In 100m (women),  110m(men),  and 400m hurdles there are 10 hurdles per lane.  When the lanes were painted on the track, the markings for the hurdles should have been painted, too.\nUsually, there is a short colored line perpendicular to lane lines. For the 100 and 110 hurdles, they should be of different colors.\n\nFor the 400, it's 45m to the first hurdle, 35m between hurdles, and 40m from the last hurdle to the finish.\n\nFor the women's 100m hurdles, it's 13m to the first hurdle, 8.5m between hurdles, and 10.5m from the last hurdle to the finish.\n\nFor the women's 110m hurdles, it's 13.72m to the first hurdle, 9.14m between hurdles, and 14.2m from the last hurdle to the finish.\n\n\nYou can find the information here: http://www.iaaf.org/newsfiles/23484.pdf under rule 168
471807
Use a weighted belt and along with a weighted jump rope.  Or use a weighted belt and regular jump rope.  ...results come fast.
893272
At a meet: In sprints it is good to focus on being the first person to have your feet on every wall.  In long distance events, it is a good idea to play catch up... you catch up to someone and pass them, then you look for the next person you can see ahead of you and catch up to and pass them, etc., and this can continue as you are lapping people.\n\nIn practice, for each set, pick something you want to work on and focus on that for the set.  Like if your coach gives you a long boring set, you can decide that you are going to work on fast flip turns, or that you are going to try to streamline as far as you can off every wall, making it a competition for yourself to keep it going without losing form or distance off the wall.  Breath control also gives you something else to focus on and keeps you in rhythm (breath every 3 strokes, 5 strokes, etc. by 25).
349388
The 100m hurdles,33in. (for women) and 110m hurdles,42in. (for men) is run all out with competitors typically taking 7-8 steps from the starting blocks to the first hurdle, and then 3 steps between each hurdle.  This allows the same lead leg to go through first and trail leg to follow.
940547
don't want to challenge any of those answers, but.....they are wrong.\n\nLook at horse racing logically.\nCompare it to people.\nIf 7 guys are all sprinters, and 2 are cross country runners, would you pick the cc runners in a 100 yard sprint?\nfirst, determine if the distance is appropriate for the horse.\n2nd, If the 7 sprinters all run times within 1% of each other (meaning their best). How would you pick them?\nLook at recent activity and works.\n3rd, if the connections are good and win percentage is better than the others, should you then bet the connections.\nAnswer: yes, if\n\n4th, the race sets up for them.\n\nso to recap.\n\nPlay for fun and accept your losses or\nstudy and buy a system that works....and use it.
579973
300s and 400s wil definitely help your time... in the first meets of the year my coach wil not only run you in your primary races, but also a race longer.. it helps build endurance in the 200 which is key, because to win you have to sprint the entire race and many people don't do that... they hard stride and then try to kick. Make sure you come out had and try to maintain it the wole way.... if you die in te end, it's okay just push yourself and eventually ou won't die. Make sure ou make up stagger in the curve... if you are lane 8 then you better get out and not allow other to make up stagger on you... hope this helps!
795169
Here is a link to the first condition book for the upcomming meeting.\n\nhttp://209.220.246.140/racing/CB1-2007.pdf
974959
set a goal  time you want to run the 100 in and divide that buy 2 and pratice the 50 in that time or less and then run 200  and do the same work on starting blocks and form out of the blocks good luck
399772
challenge them to a race.
618146
I think you are right; it isn't fair. For distance races you are probably going to pass people on the curve anyway but it DOES matter like you said. I think it matters a lot in the 4 by 4. I always hated running the 2nd leg because I would have to run a couple extra feet and it would add on to my time :(. But just try not to worry about it because you are going to end up running a few extra feet anyways if you want to pass someone. God luck in track!
667305
Try visiting your local batting cages.  Set it for various speeds and hieghts.
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
333529
do a 10k about 4 or 5 days before the competition n do a 2k one day before the comp
519921
Depends on the track. Most allow you to use Bute and/or Lasix.
649508
There's actually a standard schedule of events. The starting times of each event will depend upon how many participants you have, which will determine the number of heats, how many divisions you'll run (like frosh/soph, JV, Girls and then Varsity), how long each event takes to complete and whether or or not you have enough volunteers to assist. You'll need timers, event judges, a hurdle crew, etc.\n\nThe suggested order of events for duals, league and conventional invitational meets (special relay meets excluded) is:\n\n400 Meter Relay \n1600 Meter Run\n110 Meter High Hurdles \n400 Meter Dash \n100 Meter Dash \n800 Meter Dash \n300 Meter Intermediate Hurdles\n200 Meter Dash\n3200 Meter Run\n1600 Meter Relay\n\nEach event will last between 10 minutes (including starter's instructions and timer's results) and 20 minutes for longer races or more time time consuming events like the hurdles.\n \nField events generally start before the running events and are given a 1-hour time limit. Some of these run concurently (Long Jump, Discus, Pole Vault, and after these are completed, the High Jump, Triple Jump, and Shot Put)\n\nLong Jump\nPole Vault\nDiscus\nTriple Jump\nHigh Jump\nShot Put\n\nSee the CIF rules for the state of California
171423
That's a tough one. My friend has some land and is building one himself. You might want to check "Places2ride.com" and see if there are any tracks in your area. CAll up the owners or stop by when they are having practice or races. Ask the gate greeter if you can talk to the track owner. Most are nice and will tell you how they built theirs.\n\nI think the hardest part is trucking in tons of dirt if you don't have the natural terrain to build/scult from. Most tracks I go to have a water truck too to "prep" the track before use. They also have tractors that go around "discing" the track to break up the hardpack dirt from previous riders.  Oh and one more tip, if you need to build a tabletop or jump, my friend said they used to bury old cars from the junkyard under dirt to build it up quickly. Makes sense, takes a lot less dirt to fill the volume/area.
897986
dont worry about blocks theyll teach you during the season. stretch alot. relenghten your strtide. Also go on a 6 day running program alternating from long distance to speed. long distacne between 3-6 miles for short distance and for 2 mile track runner 7-9 miles. Speed being 1/4 or 1/8 mile sprints or even 200 meter sprints. do the speed work repeateively with a few minutes of break. As you get into better shape add more intervals, less resting time, and faster pace. Every once in a while run your event as fast as possible and or try to pace through it. FInd a good working pace. Also gain good nutrition and stretch which is by far the most important. If you can lengthen your stride, being in shape will come back and then youll have an exponential imporvement.