If anyone has time to see this before tonight’s 7pm workout at the East River Park track, here’s a description of tonight’s drills, with links to video if appropriate.

Pre-workout: Warm up & Form

To be preceded by a warm up jog of at least 800 meters!

3-4 x Acceleration stride (100m): From a dead stop, do 50m of gradual acceleration to 100% effort, then hold 50m at 100% effort, then easy deceleration

2 x Knee cradle (25m): Step forward, lift right knee and use hands to pull right thigh into your stomach, step forward and repeat with opposite leg
Demo, 0:07-0:17 of this video: http://www.youtube.co...

2 x High Knees (25m): Bouncing on toes, lift each knee in front as high as possible in turn, so that each thigh is parallel to the ground
Demo: http://www.youtube.co...

2 x Heel Kicks aka Butt Kicks (25m): Bouncing on toes, pull each foot as high as possible behind you or under you, so that heel hits butt/upper thigh
Demo of heel hitting behind the runner, 0:23-0:33 of this video: http://www.youtube.co... (also talks about “dos” and “don’ts”)
Demo of heel hitting underneath the runner, 0:35-0:55 of this video: http://www.youtube.co...


Post-workout: Form and Strength

To be preceded by a cool down jog of at least 800 meters!

4-6 x Stride (100m): From a dead stop, do 30m of gradual acceleration to 90% effort, then hold 40m at 90% effort, then 30m of gradual deceleration

1 x Bench Step-ups (8-15 per leg): Step onto a 12-24" bench with a lead leg, use it to push yourself up so both feet are on the bench, then step back down
Demo, 0:45-0:55 of this video: http://www.youtube.co...

2 x Ab Crunches (20-40): Lying on back, repeatedly flex ("crunch") the abdomen to lift the upper back just off the ground, then gently return your back to ground
Demo begins at 0:40 of this video: http://www.youtube.co...

1 x Lying Abductor Flexes (8-15 per leg): Lying on side with lower leg folded back, lift upper leg’s ankle 2-3 feet above the ground, slowly return
Demo: http://www.youtube.co...

1 x Lying Adductor Flexes (8-15 per leg): Lying on side with upper leg folded over lower leg's thigh, lift lower leg’s ankle 1-2 feet above the ground, slowly return
Demo: http://espanol.video....


See you later!

Scott