June 28, 2009 by gregshore.

• 300 m warm up
• 10 x 50m - hard effort, 40 sec rest in between
• 300m - medium effort, concentrating on form
• 500m - cool down

The 50m hard efforts felt pretty good and the time for each effort remained consistent to the end.

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February 13, 2009 by gregshore.

Worked out with one of my athletes who is training for the Cooper River Bridge Run. She is much faster than I am so I struggled to do half of what she did. This was our workout.

• Quick Skips - Almost like a hurdle drill. Fast feet and then kick out the leg with a skipping motion.
• Butt Kicks - Bring the leg up into a 4 shape with the thigh parallel to the deck rather than perpendicular to the deck
• High Knees - forward, right, and left
• 2-stairs - take the stairs two at a time and don’t use the rail to pull yourself up. Fast, even rhythm on the way down
• Tuck Jumps - Started with six. We’ll move to 10.
• One-legged Hops - She did these much easier than I did.
• Bounding
• Step-ups
• Wall Ball - Bend into a squat position and toss a medicine ball up onto the wall with the explosive power from the legs.

2 circuits. We ran a 1/2 mile warm-up and 1/2 mile cool down and ran from exercise to exercise.

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