Hope you saw Jenny Barringer become the third fastest American ever in the 1500. Her range is amazing. 3:59.90 1500, 15:01 5k, 9:22 3k steeple. And in terms of world ranks she could compete extremely well off of that 3:59.90. I will be proud if my final track season in the spring of 2010 has the same kind of times that she has run over the course of this past season.
General Strength: Mahogany and Helsinki routine-1 1/2 sets of eachMahogany and Helsniki routine consists of:low level leg twistsHip-UpsSeated Russian twist180 to 90 degree toe touchBack hypers (aka supermans)V-upsTwo Leg Lift over ConeBig 10(10 push-ups-10 sit-ups, 9 push-ups-9 sit-ups, etc): 16 minutes total
10 minutes of core: emphasis on stabilization exerises-planks on elbows and then on hands. Also, leg raises, legs in and out crunch and toe touches.
Stretching
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