Legs

Welcome everyone...perhaps leg drills can be divided into three categories...push, pull, jump. One more...weighted running. Let's work on the later. Warm up by skipping at a fast pace for 30 yds. Return by running backwards. Five sets. Now strap a 2 lb. wt. on leg above your knee. Run half speed for 50 yds. and walk back. 5 sets. As you gain strength, you may add weights and distance and of course speed. Warning...do not over do it on the wts. You don't want to change you natural stride...you want to enhance it. One more in this drill...down on all 4s, hands and toes touching ground, now move those legs with knees almost touching your chest and go fast for 30 sec. 5 sets. Wts. above the knees. Breathe! After these drills, take a bath in Epsom salts...or at least soak your feet in Epsom salts. You will see results after 4 work outs. www.secondwindfitnessfilm.com

Arms UP

Welcome everyone...it's in the arms. The faster you move your arms, the faster your legs will go. So, whether you are a sprinter or distance runner you need the arms drill. Start with a 1-2 lb. weight on each wrist. Running formation, elbows bent...start running, moving those arms as you would normally. Start with the 100m. Half speed for first 50m and then full speed for 50m. Drill 3x a week. 2nd week, same weights  and this time, weights just above the elbow. At any track meet, you will hear people yelling "PULL."
Translation...move your arms. Drill...3x each week. Increase weights according to your own comfort and work your way up 400m. 5 sets, each drill. Results after 2 weeks. Next writing, legs. www.secondwindfitnessfilm.com

Patience

Welcome everyone...if we learned anything over the past three months...it has to be patience. Patience is a key ingredient in the competitive arena and the world of fitness. That ingredient gets lost in the billions of words taking up all the "word space." Adjustments and evolving needs to be given a deserving "space" in our attentive matters. Over the next few weeks we will be talking about "behavior linkage" in our fitness/training...getting more done in less time...quality time. For starters...is your mental training ahead or behind the physical aspect. If you are starting any particular day with the thought..."I don't really want to do this." Or "I'm not ready." I have dealt with a few days like that. If you are hesitant, you are not ready. And if not now, when. See you next writing. www.secondwindfitnessfilm.com