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.
Most schools in Colorado are on spring break the next two weeks, allowing athletes and coaches some time to watch workouts and races on the internet. I thought it would be fun to walk you through a workout – from the moment an athlete shows up to the track to the end. We’ll call this Anatomy of a Workout in recognition of Joe Vigil’s must read Anatomy of a Medal. I hope this will become a series, though I obviously want to get footage from other coaches. Below is an example one part of the 2nd part of the workout, the Aerobic Work Warm-Up. More to come next week!