Show Name: Let’s Talk Track

Episode Title: The 2028 Olympics

You are listening to Let’s Talk Track the podcast with your host Zy’aire Price.

In this episode of Let’s Talk Track the Podcast we discuss: The 2028 Olympics and its track runners.

Segment 1: Runners

Track runners that will be in the 2028 Olympics are Noah Lyles, Katie Ledecky, Parker Valby, Gabby Thomas,

Hocker, and etc. There also could be some that aren’t predicted to be there but might still make it. Gout Gout is

a great example of someone who might be there since he’s been making headlines in the Track and Field

community. He has broken multiple records already and he’s only 16. He barely even looks like his feet touch

the ground when he runs. He would be old enough at the time too.

Segment 2: Location

The 2028 Olympics are supposed to be taking place in LA, California, but as everyone knows with the wildfires

that have been going on and that are still going on at the time of this episode, that might be changed. I don’t

expect the fires to go on all the way till 2028 but places that were going to host the Olympics like facilities or

cities might be badly damaged to the point where they have to move it somewhere else. The 2028 Olympic

track field will be in the Memorial Coliseum, and wish to help track events in the Olympics back in 1932 and

1984. Me and my friend were actually talking about how they should host an Olympic game in Trenton, NJ. We

knew that would never happen tho, maybe a place not too far like Philadelphia tho. He said if they were to host

one in Trenton, he would run onto the track feed and run with the Olympicans. I told him even if you go that far

you would come in dead last, he actually did a similar thing at one our local track events for Trenton High, he

actually did pretty well in that one tho, he was eventually stopped by the coaches. He looked like a barn yard

animal out there compared to them since he had on street clothes. The only sound that could play in my mind

was—-----I was lowkey embarrassed. Shout out to my friend too, you can find him in Trenton Central High

School, he plays football and runs track.

Segment 3: Predictions

My prediction for who will win some of the track events by who we know will be in there so far: I got Noah Lyles

winning the sprint-triple gold and I got Kaite Ledecky, the 4 time Olypmpian who has broke many records,

winning all the races she races in. Cole Hocker will win her 1,500m and 5,000m dash’s if Katie isn’t running in

them, she could pull an up-set tho. Finally tho, I have Parker Valby winning her 10,000m dash. She’s only 21

and has incredible speed. I believe all of those are the correct answers.

Music Credits:

● Interstellar Mood by Nico Staf

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Show Name: Let’s Talk Track

Episode Title: The Interview

You are listening to Let’s Talk Track the podcast with your host Zy’aire Price.

In this episode of Let’s Talk Track the Podcast we discuss: Track as a sport with our special guest.

Segment 1: Introduction

Hopefully you guys ran to this podcast because this is another amazing episode of the podcast Let’s Talk

Track with your host Zy’aire Price and today we have a special guest on the show, so it won’t just be me talking

today like it normally is.

Segment 2: Questions

What do you know about track?

Who do you think is the best track runner ever?

Do you think you could beat me in a track race?

Have you ever ran or considered running track?

Music Credits: Interstellar Mood by Nico Staf

●

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Show Name: Let’s Talk Track

Episode Title: Joining Track

You are listening to Let’s talk Track the podcast with your host(s) Zy’aire Price.

In this episode of Let’s Talk Track the Podcast we discuss: What it takes to start running on the track.

Segment 1: Winter Track at my school

By November the 6th in my school, you can sign up for any winter sport you would like to participate in. They have wrestling, cross country, and the one I will be joining, winter track. I haven’t ran on a track in a while so these are some things I will be doing regularly to stay in shape for winter track. I will work out 1 time for each of the days of the week except Sunday, that’ll be my relaxing day. The workouts I will be doing are 50-100 pushups, 50-100 squats, 50-100 calf-raises, and 50-100 sit-ups all to stay in shape. All my other workouts will be based on the sport, I’ll be sprinting on the track at least 3 times a day and practice jumping over hurdles. I will also have someone with me who also likes track or runs it, to practice with them for the hand-offs of the baton. I could also learn from them as I do have a friend that currently runs track and has been for about 3 years straight now.

Segment 2: Spring Track

Even though the spring track season is nearly over, I still have interest in running it my senior year of high school. I've watched spring track runners practice and it sure is a lot of work. They do things like running backwards, sprinting around the track for an hour, multiple leg exercises, and more that I have yet to see. People of all ages run track at my school as well as the middle school right next to it. It looked like the youngest people out there were in the 6th grade and they probably run faster than I do currently. I will have a lot of competition next year because those are the people at my school, then I could just image what the students are like at other schools, never will get to see them train either so they could pull out something on the track that I’ve never seen before.

Segment 3: Other Schools

Competing against other schools will be hard, we don’t know their workouts, training, or diet, they could be super soldiers for all I know. Everytime I see my friend train and workout for track, I always realize how much competition there is out there, and he’s 2 years younger than me so I could just imagine someone who trains as much as him and is my age as well.

Music Credits: The Games by LNDO

Interstellar by Nico Staf

https://www.youtube.com/watch?v=JJwtkHdjvrU

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@theHVSPN

Show Name: Let’s Talk track

Episode Title: Sha’Carri Richardson

Episode 3

You are listening to Let’s Talk Track the podcast with your host Zy’aire price.

In this episode of Let’s Talk Track the Podcast we discuss: Another track athlete, Sha’Carri Richardson and her

amazing track career.

Segment 1: Achievements

Sha’Carri Richardson is an amazing female track runner, I also really like her as a person outside of the track, I

like the things she does outside the track like modeling on her Instagram and showing her nails. She really is a

completely different person outside of track, well not completely but mostly. On Instagram I see her in dresses

and stuff, and it really is different getting to see her like that when being used to seeing her in shorts and a

tank-top on the track. Sha’Carri had just won the silver medal in women’s 100m and a gold medal in the

women’s 4x100 relay in the 2024 Paris Olympics. She also has a bunch of other achievements such as gold in

the 100m and 4x100 in 2023, NCAA Championships were she set the collegiate record in 100m for women

with a time of 10.75 seconds making her one of the top 10 fasted women in history, and Won Texas state titles

while only in high school.

Segment 2: VS Usain

I know Sha’Carri is a woman and not even the fastest woman in her sport but I still like to put her up against

The greatest Usain Bolt. I feel like it’s obvious that putting these two up against each other in a race in their

prime, Bolt would win. If we put them up against each other now though I think there is a pretty good chance

that Sha’Carri could come out on top. Usian Bolt has more achievements than Sha’Carri but has also been

running track longer, I think if she keeps running track how she’s been and only improves on it, she can pass

him in achievements.

Segment 3: 2024 Paris Olympics

When I saw Sha’Carri run out there on the track in Paris I was out of my seat while watching it on my TV. That had been the first time I had really watched female track athletes compete and it was incredible.

Music Credits:

●Interstellar Mood by Nico Staf

Connect with us on Social Media

● @theHVSPN

Show Name: Let’s Talk Track

Episode Title: Track and Field Maintenance

You are listening to Let’s Talk Track the podcast with your host(s) Zy’aire Price.

In this episode of Let’s Talk Track the Podcast we discuss: Track and Field athlete’s and Its maintenance to become one.

Segment 1: Diet

Due to the demanding training required by track & field athletes, daily energy expenditure is generally high. Therefore, more calories are needed each day to keep up with training and recovery. Unfortunately, reported intakes are often less than estimated needs. That puts track & field athletes at a higher risk of low energy availability, which can negatively impact sports performance. To make sure athletes get adequate energy, they need to consume adequate carbohydrate, protein and fat at each meal and have snacks throughout the day.

Carbohydrate is the preferred source of energy for the muscles and brain, making it an important component of a student athlete’s diet. The amount of carbohydrate consumed will vary depending on what phase of training the athlete is in, pre-season, competition, or off-season.

Both track and field athletes should be consuming between 5 and 7 grams of carbohydrates per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that equates to between 375-525 grams of carbohydrates spread throughout each day. The range takes in account the different events as well as each phase of an athlete’s season.

Pre-season is when training demands are the highest. Therefore, athletes should focus on getting the higher end of their carbohydrate needs to

perform and properly recover. While some training typically continues in the off or rest season, the intensity and duration is generally lower, allowing athletes to shift to the lower end of their carbohydrate needs. It is important to understand that carbohydrates are important during all phases of the season. Carbohydrates are found in a wide variety of foods, including grains, fruits, vegetables, milk, yogurt, beans, and simple sugars.

Protein is a key component of a track & field athlete’s diet. Consuming adequate protein is critical for a number of body functions, including repairing and building muscle tissue. The recommended intake for both track & field athletes is between 1.2-1.7 grams per kilogram of body weight each day. For a 165-pound (75 kg) athlete, this would be 90-128 grams per day spread evenly throughout meals and snacks.

When choosing protein sources, variety and quality is important. Aim to eat a variety of high-quality protein foods, such as dairy, like milk, yogurt, and cheese, as well as eggs, lean beef, poultry, fish, legumes, and beans. Relying heavily on protein bars and shakes can put athletes at risk of missing key nutrients.

Fat has a variety of roles in the body, one of them being a source of fuel for athletes. While carbohydrates are the main source of fuel for track & field athletes, fat is also a valuable energy resource. Many track & field athletes fail to get adequate fat in their diet, which can also lead to low-energy availability and long-term health concerns. Because track athletes tend to

be more at risk of low body fat than field athletes, it is especially important for them to consume at least 1 gram of fat per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that is a minimum of 75 grams of fat each day.

While eating enough fat is important, an emphasis is placed on including heart-healthy fats. A few examples include avocados, nuts, nut butters, seeds, and olives.

Below is an example of how much carbohydrate, protein and fat a 165-pound (75 kg) track and field athlete would need, and how they...]]>Hopewell Valley Student Podcasting Network

Show Name: Let’s Talk Track

Episode Title: Track and Field Maintenance

You are listening to Let’s Talk Track the podcast with your host(s) Zy’aire Price.

In this episode of Let’s Talk Track the Podcast we discuss: Track and Field athlete’s and Its maintenance to become one.

Segment 1: Diet

Due to the demanding training required by track & field athletes, daily energy expenditure is generally high. Therefore, more calories are needed each day to keep up with training and recovery. Unfortunately, reported intakes are often less than estimated needs. That puts track & field athletes at a higher risk of low energy availability, which can negatively impact sports performance. To make sure athletes get adequate energy, they need to consume adequate carbohydrate, protein and fat at each meal and have snacks throughout the day.

Carbohydrate is the preferred source of energy for the muscles and brain, making it an important component of a student athlete’s diet. The amount of carbohydrate consumed will vary depending on what phase of training the athlete is in, pre-season, competition, or off-season.

Both track and field athletes should be consuming between 5 and 7 grams of carbohydrates per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that equates to between 375-525 grams of carbohydrates spread throughout each day. The range takes in account the different events as well as each phase of an athlete’s season.

Pre-season is when training demands are the highest. Therefore, athletes should focus on getting the higher end of their carbohydrate needs to

perform and properly recover. While some training typically continues in the off or rest season, the intensity and duration is generally lower, allowing athletes to shift to the lower end of their carbohydrate needs. It is important to understand that carbohydrates are important during all phases of the season. Carbohydrates are found in a wide variety of foods, including grains, fruits, vegetables, milk, yogurt, beans, and simple sugars.

Protein is a key component of a track & field athlete’s diet. Consuming adequate protein is critical for a number of body functions, including repairing and building muscle tissue. The recommended intake for both track & field athletes is between 1.2-1.7 grams per kilogram of body weight each day. For a 165-pound (75 kg) athlete, this would be 90-128 grams per day spread evenly throughout meals and snacks.

When choosing protein sources, variety and quality is important. Aim to eat a variety of high-quality protein foods, such as dairy, like milk, yogurt, and cheese, as well as eggs, lean beef, poultry, fish, legumes, and beans. Relying heavily on protein bars and shakes can put athletes at risk of missing key nutrients.

Fat has a variety of roles in the body, one of them being a source of fuel for athletes. While carbohydrates are the main source of fuel for track & field athletes, fat is also a valuable energy resource. Many track & field athletes fail to get adequate fat in their diet, which can also lead to low-energy availability and long-term health concerns. Because track athletes tend to

be more at risk of low body fat than field athletes, it is especially important for them to consume at least 1 gram of fat per kilogram of body weight each day. For a 165-pound (75 kg) athlete, that is a minimum of 75 grams of fat each day.

While eating enough fat is important, an emphasis is placed on including heart-healthy fats. A few examples include avocados, nuts, nut butters, seeds, and olives.

Below is an example of how much carbohydrate, protein and fat a 165-pound (75 kg) track and field athlete would need, and how they can spread their intake throughout the day.

Segment 2: Training and Workouts

400 meter training blends pacing and fatigue management during workouts for sprinters. 400 meter training requires developing multiple energy systems physiologically because the race requires both the anaerobic (70%+) and aerobic (40%) energy systems. 400m training workouts should include sessions using these different energy systems.

In a typical race, the highest velocity levels during the 400 meter are reached near 150 meters, with minimal deceleration occurring from 150 meters to 300 meters, followed by another drop off in speed during the last 100 meters, running at different paces requires different sprint mechanics.

The 400m training program includes strength training, plyometrics, and medicine ball exercises.

Running percentages based on 400m personal best of 50 seconds; adjust the times based on the personal best or goal time of each athlete.

This 400m training plan is a 10 week program; the sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.

Segment 3: Maintenance

Running track maintenance and cleaning will be a hot topic in the track & field area for months and years to come. COVID-19 has emphasized the importance of keeping our common fitness areas clean and sanitized.

I drive by the running track at Franklin & Marshall College on my way to work every day. Abacus installed that track in 2013, and I’ve always found it neat to be able to drive by one of our installations on my way here.

This morning I noticed just how many people were running on that track. It was the first time in a long time I had seen that many people running on it, especially at 7:30 in the morning. People are going to come back to fitness areas as stay-at-home orders are lifted. For a number of reasons, people are exercising more right now and trying to stay in shape during quarantine and social distancing.

Installing and maintaining running tracks was a main focus of Abacus’ when we got our start back in 1991. We’ve added new sports flooring products, athletic facilities, and other installations to our repertoire since then, but running track construction has been one of our company cornerstones from the very beginning.

To start, a running track is never only used by one track & field team and no one else. It’s an essential tool for all sports and athletic disciplines.

Regular people like me use it to jog and stay in shape. Athletes from all different kinds of sports use it for conditioning and training. A track is such a dynamic part of any athletic program, and its quality has the ability to greatly impact the success or failure of that program.

When you invest in something large, you want it to last a long time, right? This is especially true for a large athletic installation like a running

track.

It’s simple: a well cared-for synthetic track is able to last for many years. A track that lasts puts less financial pressure on schools and clubs. Maximum cushioning and slip reduction protect athletes who run on properly cared-for tracks. Hygiene is also critical. Tracks that are properly cleaned create a healthier environment for all who use them. This is especially true in the age of COVID-19.

We’d like to share our running track maintenance expertise with you. Here’s a four-step guide to cleaning and maintaining tracks:

Check your track in regular intervals, maybe even every day, for dirt and damage. A track will certainly accumulate dirt, mud, and grime over the course of a day of heavy usage. Checking regularly will give you an idea of how much daily grime build-up you have to take care of on your track.

How often you check your track is also affected by the time of year. People will tend to use the track more in the warmer months (trends show that people search for “running tracks near me” more in the spring and summer), which will put more stress and debris on the running track surface itself. Your patrons aren’t the only reason you’ll have to check; falling leaves in the autumn, pollen in the spring and summer, and snow and ice in the winter will all be things to look for on an outdoor running track.

Mowed grass from nearby fields, fallen tree branches, and sand from long jump pits will also find their way onto your track from time to time. Discovering dirt and debris like this will always be the first step in your maintenance routine.

Removing debris is the next priority in your routine. A simple sweeping will keep your track in good shape for the most part. The removal of slip-causing materials such as sand, ice, or mowed grass creates a safer space for all who run on your track.

Don’t use cleaning materials with tough steel bristles or anything that could damage your track. Softer bristles will work fine and get rid of a lot of debris for you. A leaf blower also works extremely well at removing objects from your track without risk of damage. You also must periodically remove weed growth from the perimeter of your track. These weeds will overgrow quickly and end up being a slipping risk on your track if they are left unchecked.

Further track inspection may be performed during this step as you sweep your track. Look for larger issues in the track such as cracks, wear, or debris that stubbornly won’t go away with sweeping. These issues will be resolved by following the next few steps in this guide.

Washing and cleansing the track surface is a more intense cleaning measure. Stubborn dirt particles, moss, and algae will all remain present on your track if you simply sweep and don’t follow this step. Washing removes these slip hazards and creates a safer track overall.

Hose down the track and move contaminants to the edge and off the track entirely. Lightly spray the track to avoid damage and much of your stubborn grime will disappear. This should be done routinely and specifically after large events where the track experiences a high amount of foot traffic. Don’t use anything with high water pressure that could damage your track.

Most of all it is important to be proactive when it comes to track maintenance. If you see a small issue do not allow it to become a big issue. It’s easy to repair small cracks but they should be quickly taken care of before they expand.

There comes a time in every track’s life when it must be restored and resurfaced. Running track installation specialists are able to diagnose whether a track needs resurfacing and repair. Abacus Sports offers running track restoration as an alternative to installing an entirely new track. This cuts down on costs and gives you a brand new surface for

your athletes to train on for years to come.

Music Credits: This Is My Time by Lvy States

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@theHVSPN

Show Name: Let’s Talk Track

Episode Title: Usain Bolt

Episode #1

You are listening to Let’s Talk Track, the podcast with your host(s) Zy’aire Price.

In this episode of Let’s Talk Track, the Podcast we discuss: Usain Bolt and His track career.

Segment 1: Usain Bolt’s Track Career

Usian Bolt’s track career is nothing short of legendary. Widely regarded as the greatest sprinter of all

time, Bolth dominated the sport from 2008 to 2016, winning eight olympic gold medals and 11 world

Championship titles. Some of his other achievements include

The world record for the men’s 100m (9.58 seconds)

The world record for the men’s 200m(19.19 seconds)

The world record for the men’s 150m (14.35 seconds)

Segment 2: Usain Bolt’s Training Routine

Usain Bolt trained 6 days a week, 22 months a year. He goes to the gym for 90 minutes everyday,

training to improve his speed, agility, and endurance. Most of his workouts focus on building core

muscles and strength. Combining strength exercises at the gym with speed drills at the track. Some of

his workouts are

Legs Raises (sets: 3, rest: 30secs)

Box Jump with Medicine Ball Slam (sets: 4, reps: 5)

10x2 point start for 10-20m (rest: 2mins)

Segment 3: Usain Bolt’s Diet

Since the Jamaican gold-medalist loves having chicken wings and nuggets, his personal chef makes

sure that Usain's body remains toned and athletic. His diet comprises yam, a superfood that helps boost

energy and fights muscle inflammation. He also tries no to indulge in fast food habits.

Breakfast: Egg sandwich and green bananas

Lunch: Pasta with fish, corned beef, or chicken breast

Dinner: Jamaican dumplings, rice and peas, or roasted chicken with pork

Drinks: gatorade

Snacks: Mangoes, pineapples, and apples

Music Credits:

● Legendary by Nu Atkemi$t

Connect with us on Social Media

● @theHVSPN