Join the Pomona Distance Panthers Strava Club!

VDot Running Calculator


Monthly Calendars for practice times, locations, and meets. As always the most up to date information can be found under the Calendar tab.
Monthly Calendars – September, October

Week of September 17th – September 23rd

Sunday – Rest, Bike, Yoga, or Swim
Monday -Myrtle/ Foot Drills/ Daily Core/ Long Run/ 4 strides/ Groups
Tuesday – Skips/ Hips/ Core/ Easy Run/ Groups
  • Parent/Athlete Kansas Meeting at 5:30pm in Coach Smith’s room
Wednesday – Myrtle/ Foot Drills/ Daily Core/ WO/ Groups
  • Bring your flats
Thursday – Skips/ Hips/ Core/ Easy Run/ 4 Strides/ Groups
Friday – Myrtle/ Foot Drills/ 20 minutes easy/ 4 strides – On Your Own
  • Varsity Teams leave for Kansas at 10am
Saturday –Pat Patten Invitational – Boulder, CO
  • Bus @ 8:00am
    • Boys @ 10:30am
      • Ben, Logan P, Stosh, Alex, Logan B, Ashton, AJ
    • Girls @ 11:05am
      • Melia, Jasmine, Anya, AE
Saturday – Rim Rock Classic – Lawrence, KS
  • Leaving Friday, September 22nd @ 10:00am
    • Boys @ 11:45am
      • Cody, Thomas, Zach, Sean, Micah, Jaren, Jeramiah
    • Girls @ 12:25pm
      • Hailey, Christine, Allyssa, AB, Mary F, Nat, Halle

Informational Articles

Young Runners at the Top – Brad Hudson, Lize Brittin, and Kevin Beck

Talk Your Way to the Top – Derek R. Marr, PH.D

The 5 Ingredients that belong in your Fridge – Lindsey Emery

The Right Way to Carbo-Load before a Race – Dimity McDowell

Foam Rolling? Do it Right – Jenny McCoy, Carl Leivers

Running on Air: Breathing Technique – Budd Coates, Claire Kowalchik

Gear Tip: Dry out Soggy Sneaker – Jeff Dengate


Injury Protocol

1. Rate your pain level: 10 being you need to go to the ER, you are in excruciating pain. 1 being you barely feel anything but there is something dull and achy. On this scale if you find yourself unable to run and in about a 6 or above pain then you need to text/email me right away and tell me what happened.
2. If school is in session and our trainer is around, please go see him. Do this after you do step one and contact me. Coach Swartz should be the first person you tell unless it is an ER type of emergency.  If you need to see a PT because we are out of school, same as before. Tell me first (email/text), then head over to PT and find out what can be done.
3. If you have some achiness and yeah it hurts, but you can run without changing your gait much, then make sure you ice and rest a day and then resume running after talking with me. Epsom salt Ice baths and heated baths work well to reduce inflammation and promote healing.
4. It’s very important to do the extra work we do to try and prevent injuries, warming Up is vital to staying healthy. Myrtle, Skips and muscle activation (AIS) is very important. Foam rolling is key, core and foot drills should be done correctly. Running on dirt when you can is important as well.
5. Getting Sleep and staying properly hydrated is also very very important to staying healthy.
6. Shin Splints, stretching your hip flexors so you are not hunching over during your running and creating a gait that causes shin splints is important. Please make sure you do foot drills and myrtle before you run. Stretching and a massage of the lower leg, icing, compression socks and good shoes are also other ways to help prevent and care for shin splints.