Ouch! Didn’t intend to go silent on this page for more than a year. I spent 2023 resolving some issues with the range of motion protocols. A necessity in a velocity oriented training program where the rate of tissue tightening can exceed what is being addressed...

Post-workout nutrient consumption….. Within 5 – 10 minutes post-workout while still at the track I begin consumption of a protein-carbo beverage. It also contains micronutrients. Provides the critical range of carbos 20 – 40 grams allowing one to strike...

Training program changes across  2018 — In narrowing the focus on high intensity aerobic training for the base building workouts the mile reps in the Hills Day workout were initially replaced by 800’s, but subsequently expanded to 2 x 3200m. The training principle of...