Welcome to maps, races, articles, excerpts and random stuff on Cross Country, Track, Field, Roads, and Trails
Workout Vids/Ab Work/Strength/Core + Hips
Shalane Flanagan - Circuit – Best Circuit Video I have found
Jay Johnson – The Jay Johnson pedestal and Myrtle are better than FSU core.
400m IH at Churchill. Say what?
Lane 4 at the Churchill track is set up for 400m IH. From the common start/finish walk back 5m. Look for a green mark on the inside of lane 4. That is the start line, finish line for this race. From that spot go out in lane 4 for 45m. Another green mark is H1. Go out 35m to the next green mark and you will find H2. Another 35 and you will find H3. Another 35m and you will see a red mark for H1 of the 300m IH or H4 of the 400m IH. Use the red marks all the way around to complete your race. Note that the last red mark at the conclusion of the 300m IH will not be used. That would result in going over 11 hurdles.
1step 3 step drill – by Steve McGill
The spacing for the hurdles should be: over 30's, 7 feet apart; over 33's, 8 feet apart; over 36's, 9 feet apart; over 39's, 10 feet apart.
Fantastic Articles on girls prepubescent/just starting puberty girls vs. tail end or finished
Awesome Races, Jumps, Throws
2014 Churchill Boys 4x4 at Penn – Heat Winner
Churchill Girls 4x4 at Penn
Course Maps –