From the masters division sprinter who just wants to know if he can still explode out of the starting blocks to the fifteen- year-old who dreams of becoming a sub-4:00 miler. It could be the post-collegiate runner who wants to improve her 5K and 10K times or the elite high jumper who just needs one more competition before the National Championships. Whatever your goals may be, perhaps it is time for you to enter an All-Comers track meet. Competing in All-Comers meets can enhance an individual's training regimen.

The Potomac Valley Track Club organizes local All-Comers meets to begin on Saturday or Sunday mornings and end by mid-day. The track meets are held on rubberized all-weather surfaces that allow one-quarter inch spikes. The meets are sanctioned by USA Track & Field and open to all ages and abilities. For a complete list of events, a time schedule, and additional information, access the PVTC Web site. Many local running clubs also offer track meets; check the clubs' individual calendars or the online calendar at www.runwashington.com.

For track races, the Clerk of Course will arrange competitors in heats according to their predicted times for running events. Please be honest when predicting your performance. Running events are more competitive when runners are grouped with those of similar abilities. Races are often arranged in order from fastest to slowest competitors. Heats are usually coed unless a single-sex race is specifically arranged. A clock is visible at the finish line. In the field events the Clerk of Course will arrange flights according to a competitor's age, youngest to oldest. Most events have multiple heats or flights. Official event results will be posted on the PVTC Web site following the competition.

Sprints

The low-key atmosphere of an All-Comers meet is ideal for the well-trained sprint veteran who wants to test his or her speed. Truly passionate sprinters will sometimes continue to train and compete seriously well after the age of 40. The technical component of sprinting can make the events more intimidating to newcomers. The challenges of using starting blocks and jumping hurdles can be intimidating. School age sprinters can gain knowledge of the events by observing the perfected technique of veteran sprinters racing at All-Comers. While a less skilled sprinter prepares to race, he may pick up pointers on how other runners set their blocks or place their hands at the starting line.

Middle Distance

The glamour of the mile run is often the subject of much fantasy for new runners. The post-season high school runner can test her fitness by going head-to-head with more experienced male and female competitors. The popularity of the mile run at All-Comers meets usually makes for competitive races. The fast heat of an All-Comers mile run is usually for runners who expect to run under five minutes. The up-and-coming track star can challenge himself by practicing different strategies during the mile race and returning to the track later to run the 800- meter run for speed work or the 3,000 meter run for strength work. The slowest sections of the mile can include ten-minutes- plus milers.

Distance

A post-collegiate, open, or elite runner can build upon their conditioning by participating in the low-key atmosphere of an All-Comers meet. Competitive runners often risk over-training since they face the constant struggle of staying competitive while adjusting to post-collegiate life. Road racing performances can become stagnant if a competitive runner is faced with too much emotional and physical stress. A low-key race is an ideal place to test and build fitness. A runner is more at ease with the friendly environment of a local track meet. In addition, a runner can enter a variety of events to explore the possibility of a weakness in his fitness level. The 5K and 10K distances are not regularly run at All-Comers.

Field Events

The highly technical components of jumping and throwing events can make attending all-Comers invaluable to participants. Even the well-seasoned jumper or thrower can learn from observing others and listening to the officials. USATF officials generally have years of experience in track and field through coaching and/or participating in the sport. A brief post-event discussion with an official about an athlete's form or approach could be a critical addition to a training regimen. Be sure to bring your own equipment to the meet.

Since outdoor All-Comers meets are held during the summer months, care should be taken to properly protect yourself from the environment. Bring plenty of fluids, preferably nicely packed away in a cooler filled with ice. Folding chairs and an umbrella can come in handy for a shady rest area between events. Be sure to stay out of the sun if you are considering running more than one race. The sun's rays add heat to the body, which can cause heat illness or zap your energy.

Dust off your track shoes and join your neighbors in a friendly race or two. If your kids seem to have lots of energy and quick feet, sign them up to do a sprint or the long jump. Maybe you can find out why you seem to keep getting out kicked by everyone at the end of the 10K races. Better yet, just get out there and have some fun!

View a George Banker photo gallery of Alisa Harvey in action over the years.