{"comments":{"511909":{"pb_id":"2338","pb_type":"members","likes":"0","parent_id":"0","pid":"511909","comment_id":"511909","member_id":"2338","comment":"great stuff, im a HS coach\/runner myself. Im always looking for videos like this to educate me with more information.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"members\/avatar\/1818.jpg","pb_title":"Cali Runr","pb_url":"profile.php?member_id=2338","pb_url_dns":"https:\/\/Cali-Runr-.runnerspace.com\/","pb_wally_id":"159"},"511880":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511880","comment_id":"511880","member_id":"325","comment":"MoodRunner -<br \/>\r\n<br \/>\r\nGood question, but remember that we're talking about a woman who:<br \/>\r\n<br \/>\r\na) Ran 2:11.7 in HS<br \/>\r\n<img src='https:\/\/www.runnerspace.com\/forum\/public\/style_emoticons\/default\/cool.gif' class='bbc_emoticon' alt='B)' \/> Transferred to CU and once she was stuck with me as her coach, was\/is one of the most coachable athletes I've had the pleasure to work with.<br \/>\r\n<br \/>\r\nI share those two prefaces because the woman in the Video was\/is a 2:06 collegiate 800m runner and again, very coachable.  So one might say, \"you could never expect this from a HS kid\" yet I'd argue that is part of the problem with the 800m and 1,600m at the HS level.  The kids are, as Mike Smith likes to say, \"lungs with legs,\" and they've just trained aerobically; a WU like this forces them to, at a minimum, move dynamically and become a better athlete, but for a talented, wired kid it helps ensure that they're truely ready to go.<br \/>\r\n<br \/>\r\nAnother take on this - if you're run 5x200m all out, with 3 min walking\/jog recovery as a workout, will you first 200m of that day be your fastest?  If not, then why?  <br \/>\r\n<br \/>\r\nMore to come, but you might be interested in this article I wrote for RunningTimes and the video that goes with it - we'll put this video up here on Runnerspace later in the year.<br \/>\r\n<br \/>\r\n<a href='http:\/\/www.coachjayjohnson.com\/2009\/03\/warm-up-skipping-exercises\/' class='bbc_url' title='External link' rel='nofollow external'>http:\/\/www.coachjayj...ping-exercises\/<\/a>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"511879":{"pb_id":"378","pb_type":"members","likes":"0","parent_id":"0","pid":"511879","comment_id":"511879","member_id":"378","comment":"Jay,<br \/>\r\nHow long did it take for Sara to get used to doing these drills before you had her doing them before a race? I'm assuming you started her out with them as a workout as you said to do for HS athletes. That being said, how long till you graduated her to doing them before workouts and then races? Good stuff!<br \/>\r\nJosh","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"MoodRunner","pb_url":"profile.php?member_id=378","pb_url_dns":"https:\/\/MoodRunner.runnerspace.com\/","pb_wally_id":"1605"},"511877":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511877","comment_id":"511877","member_id":"325","comment":"Jena -<br \/>\r\n<br \/>\r\nGood point, but again, this is realistic before a workout and once you get fitter, having done a lot of General Strength (GS) you'll actually feel better, \"ready to go,\" after a WU like this. <br \/>\r\n<br \/>\r\nBut as I said before, this is definitely something that you need to build into and something that you would NOT want to experiment with on a race day.<br \/>\r\n<br \/>\r\nThanks for the question.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"511876":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511876","comment_id":"511876","member_id":"325","comment":"<p>MoodRunner -<\/p><br \/>\r\n<p>&nbsp;<\/p><br \/>\r\n<p>Good question, yet this is definitely realistic as a WU, as work that you'd do BEFORE you workout.&nbsp; We have a cool video that Travis shot in the UW Husky meet this winter featuring Sara Vaughn warming up for the mile.&nbsp; She does a lot of work in her WU, yet that's not uncommon for fit 1,500m and 800m runners.&nbsp;<\/p><br \/>\r\n<p>&nbsp;<\/p><br \/>\r\n<p>That said, this can easily be considered \"the workout\" the first time you do it.&nbsp; In fact, I'd argue that the Tempo Warm-up is a great \"medium\" day workout for HS kids who will run the 800m and 1,600m; their HR will be elevated, but they are doing a lot of work and working in all three planes of motion.<\/p><br \/>\r\n<p>&nbsp;<\/p><br \/>\r\n<p>Thanks for the question and make sure you join the RunningDVDs page as a fan and we'll get you your free DVD.<\/p>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"511873":{"pb_id":"4513","pb_type":"members","likes":"0","parent_id":"0","pid":"511873","comment_id":"511873","member_id":"4513","comment":"<p>nice vid, i like the drills!&nbsp; how many times a week should you do these?&nbsp;<\/p>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"\/\/www.runnerspace.com\/forum\/uploads\/av-4513.jpg","pb_title":"Chris Lotsbom","pb_url":"profile.php?member_id=4513","pb_url_dns":"https:\/\/Lotsbom.runnerspace.com\/","pb_wally_id":"1245"},"511871":{"pb_id":"181","pb_type":"members","likes":"0","parent_id":"0","pid":"511871","comment_id":"511871","member_id":"181","comment":"Hi Jay,<br \/>\r\nI'm glad you had that little side note about thinking of this more as a general strength routine than a warm up. Especially having never done most of these exercises, I can't imagine warming up with them and then feeling very fresh for an interval session. Anyway thanks for another great video!<br \/>\r\nJena W","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"\/\/www.runnerspace.com\/forum\/uploads\/av-181.txt","pb_title":"jenawinger","pb_url":"profile.php?member_id=181","pb_url_dns":"https:\/\/jenawinger.runnerspace.com\/","pb_wally_id":"489"},"511870":{"pb_id":"378","pb_type":"members","likes":"0","parent_id":"0","pid":"511870","comment_id":"511870","member_id":"378","comment":"Are these drills to be used primarily before a workout is started or after as Shalane seemed to be doing in her Flotrack video? And what would be the science behind either one. Thanks!","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8470,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"MoodRunner","pb_url":"profile.php?member_id=378","pb_url_dns":"https:\/\/MoodRunner.runnerspace.com\/","pb_wally_id":"1605"}},"last_id":"511870","url":"comments.php?item_type=video&item_id=8470&item_url=profile.php?member_id=378"}