The first thing Sara does when she shows up at the track is the Lunge Matrix (LM) and Lateral Lunge (LL) warm-ups. On this day, she then went for a 30 min easy run following the LM and LL. The LM demonstrated here is a watered down version of physical therapist Gary Gray’s work – http://www.grayinstitute.com
As promised, the first installment of this week’s workout.
This is an introduction to a video series showing the warm-up, workout and HM at the end the workout. The workout is “The Machine 1.1” which is simply a circuit with 700m at 6:00 pace followed immediately by 2-3 minutes of General Strength (GS), then a 70m jog to the next 700m repeat. This workout was conducted March 17th, 2009 at Fairview HS in Boulder, CO; athlete is Sara Vaughn.
Last summer I had lunch with one of the best HS coaches in the state of Colorado. The name of a local runner, who also happened to be a national-class runner, came up and the HS coach noted, “he’s really good, but he needs to work on his form.”
“How’d you know?” blurted the HS coach, “have you seen him run?”
I had not, but my guess that his problem is his forward lean is correct over 90% of the time (at least when a coach thinks a particular runner should work on their form). [Read more…]