If you attend a workshop about sprinting someone will
eventually say that there aren't any secrets in our sport. That's only partly true because if you do not
know the secrets then they are a mystery to you. However the great ones are willing to
share. This article contains interviews
from eight people, some of who have competed in multiple Olympic Games. The four things these experts seemed to agree
on is that relaxation, acceleration, classic form running,
and caring about other people are extremely important keys to develop
They all have shared other things but those four are the
emphasis that we found very common when anyone wants to talk about developing
someone for sprinting.
There were other important statements made about progressive
periodization, goal-setting, warm ups, cool downs, pushing out of the blocks,
weight training, dynamic running drills, hill running, attitude, teaching the
brain, avoiding over training, and also a special interview session with 2:04
marathoner Ryan Hall. You might be
surprised what some of these people have to say!
Lindsey Krueger Bergstrom, St. Cloud State University, MN
Lindsey Krueger Bergstrom was a Multi-Event performer, at
St. Cloud State University where she was a 2007 graduate. She was Conference
Champion in the Pentathlon was also a national qualifier in the High Jump. Her best marks were 5'6" in the High
Jump, 15.17 in the 100 m hurdles, 41'0" in the Shot Put.
I was always fast but if you work hard at it you can become
a lot faster. The most important thing
is to develop technique at an early age because you may be fast, but you will
plateau with out working at it.
One of the best things I did for my speed development is to
play other sports. It diversified my
training and interests. I also felt
fresh and excited for a new season to begin.
I loved trying lots of different events instead of being limited to one
I did sometimes spend too much time on events where I did
not have the most potential. This was a
mistake because I should have sought help in the areas where I showed the most
It is true that a lot of kids have no business using blocks
in high school. I used a 3 point start
in college in the sprints and hurdle races.
If kids are not using blocks correctly they are probably only hindering
their time rather than improving it.
Another thing I would suggest high school athletes do is to
persevere with new techniques. You may
feel uncomfortable with the new style but eventually it will help you to break
through your previous limits. This is
true for all events.
Coaches sometimes tell kids to 'run faster' when they have
had zero training in the technical events of running. They should send the athlete to a coach who
specializes in that area.
For me the greatest lesson was that you must learn to not
limit what you think you are capable of in your mind; I watched many athletes,
including myself, achieve things I never thought possible earlier on. The greatest lesson in terms of training and
improvement is that you will often have to digress to learn the correct
technique/form etc and make improvements so that you can eventually reach much
I wish I had paid more attention to nutrition in my career.
We did not always eat the way we should have, and it would have been good to get some
education in that area. I think that eating right would have made a difference.
Larry Myricks, Mississippi College, Clinton, MS
Larry Myricks was a 4-time Olympian and Bronze medalist in
the Long Jump. Myricks has marks of 28'8
¼" in 1988, and 20.03 in the 200 meter dash. He is best known for pushing Carl Lewis and
Mike Powell to a new world record. His
best year was 1979 when he won the NCAA, U.S. National, World Cup, and was
ranked #1 in the world in the long jump.
He had at least one jump over 27 feet for 13 years straight! He retired from major competitions at age 37!
Children should start out by doing basic strength and
conditioning exercises. You can only
work with what they have. Mistakes
coaches sometimes make are to try to correct form. Carl Lewis had great form, but Michael
Johnson actually ran faster over 200 meters by running with less than perfect
form. Most of us have little quirks that
should not be messed with. We run the
way we do for a reason. If you try to
change people too much you will just wind up hurting them.
You might be able to change some basic things, like if their
arms are all over the place, that's pulling their whole body out of whack. That you should change. Don't paint them all with the same paint
brush. We are all different and have
The best thing you can do is to get to know each kid and
find out what motivates them. Some kids
will need to be yelled at and some kids can never be yelled at. You have to take the time to find out.
Larry mentioned that there are many coaches that think they
know what they are doing and can't be taught anything. He said there are no secrets in track &
field. It's really about getting to know
kids and helping them. It's silly to
think that you can hide some secrets from other coaches. It's all out there anyway.
If you have a kid that talks negatively about track &
field, you can find out where they see themselves going in the sport. Then you can tell them where you can see
their potential. Perhaps you have to
meet them in the middle, but it's better to talk to them about it than to let
them bring themselves and teammates down.
I had only three coaches in my life for track & field
and they were all charismatic guys that talked to me a lot. They helped me work with my brain. Whatever you achieve in your life, it's your
brain that got you there.
Sprinting is a highly technical event and you have to
continually think about what you are doing in practice so when you get to the
meets, you can just perform without thinking.
We run hard in practice but we do not just go through the motions, we
think about what we are doing all the time.
We try to make every move perfect so when we get to competition time, we
do not have to worry.
As far as training going, I was basically training all year
long. My season went from spring to fall. So I would start out in the fall with
distance running or biking to recover from the season. Eventually I would add hills, weight
training, and plyometrics to my workouts to get ready for the season.
Early season we would run 600-500-400-300-200 type of
workouts to develop a base for more specific sprint running later on. We generally practiced as a group Monday
through Thursday early in the season and then I would do a 3-5 mile run on
Friday or possibly a long bike ride for recovery. Long distances were not run fast, they were
As the season went on we would do slightly more high quality
work such as 5 x 200 in descending order.
I might run those in 30-28-26-25-24; another guy would run them slower. We might run them faster later on. We always paid attention to our form. Then soon before the big meets at the end of
the season we might be doing 80s or 70s to improve our speed.
America tends to use athletes, not develop them. By that I mean we send our best athletes to
the world championships or Olympics but we do not really develop a young crop
to replace them in the mean time with strong youth programs.
Another thing that has been happening for a long time is
that we only put about 1% of our top kids on college scholarship. A kid could be great coming out of high
school but if he cannot pass his SATs, he winds up in a community college
somewhere. The problem with that is he
does not get the competition to improve like in a major college. We have great kids.
Then after college only the top guys get funded by the shoe
companies. So you may be as good as
anyone else but you have to work full-time plus find a coach and team. It's tough to develop that way. Some people miss out," Myricks postulated.
Ernie Gregoire, PHD, Mt. San Antonio College, Walnut, CA
Among college coaches Dr. G. needs no introduction. Dr. G. has coached 5 Olympians including
4-time Olympian and Silver Medalist Larry Myricks who he coached for over 15
years. He has made at least two Hall of
Fames, including at Mt. San Antonio College where he worked from 1968 to
1996. He is currently a consultant to
sprinters Nakiya Johnson, USA; Ahmed Amaar, Lybia; and long jumper Pascale
Dr. G. feels that young athletes should work on fundamentals
and fitness. They do not need to get
serious right away but they can work on the basics. High school sprinters should work at being a
good athlete. They should develop
strength and agility. He mentioned rope
jumping as something that is often overlooked.
A good sprinter should be able to jump rope single legged with style.
Coaching is really about getting to know each kid and
emphasizing the good qualities he or she has.
I have been coaching for 47 years and have benefited from working with
many people. The athletes have given
back to me. I have learned more than
Dr. G had two national championship teams and also coached
the Southern California Cheetahs for many years. However he started out wanting to coach his
daughter. He was not concerned about
"building his brand." This led to people asking him to help them.
He said that he gets a call from at least one of his former
athletes every day. Usually it's just to
chat about life in general.
Larry Myricks and I still talk to each other about every 2
weeks. He has helped me, and I have been
able to help him. It's also about
helping people improve as a person. The
key to improvement is self-image. If we
can improve a person's self-image we can improve their skills. If they develop
a good self image, they will be able to perform at a high level.
When Myricks came to me he was already a 27' 11" jumper
and he only improved to 28'8" when he was with me. However Myricks had broken his take off ankle
at the 1976 Olympic Games. He went to
Dr. G because he was struggling. Dr. G
is very good at detecting flaws and improving little things. He noticed that Myricks was favoring his
takeoff leg and his arms were apart and not together like they should be.
What this did for Myricks jumping was profound! After working with Dr. G he went on to win
Gold medals at the 1979 IAAF World Cup, and the 1980 Olympic Boycott
Games. Then in 1988 he jumped 28'8"
in the USA Olympic Trials, which is still the fifth longest long jump almost 30 years later!
There are still some committed athletes in our programs in
America. Some are willing to put a lot
of time into track & field. Some are
not because we are an instant gratification society. We want everything right now. There are no shortcuts. You have to put the time in and be patient.
Not only must you condition the body, you must condition the
mind. In practice you have time to think
and correct things. Get them right and
then you are starting to build something.
When it comes to competition, it must be automatic. What we do is train the front brain by
consciously talking to it. The coach can
step in during practice and get the athlete on the right path with his form and
mind. So athletes must always be thinking in practice and doing things
correctly. Then when they get into
competition they can use their back brains to do things automatically.
Mistakes coaches sometimes make are not paying attention to
the fundamentals. We can analyze how
people do things with their particular body types. From there it's possible to make some changes
and improve performance. It is important to note that we all run the way we do
for a reason and those things we should not change. We can still emphasize important points of the
*Dr. G uses progressive periodization to develop
sprinters. This means that he lays down
a base first with his runners. They
might do ladders, or repeats between 200 and 500 meters. They are always working on "classic
form." You can work on running on
the balls of the feet, forward lean, arms going in the right direction, and
etc. Do that every day. Dynamic running drills are important.
*To improve acceleration you can use sprint-float-sprint
90 meter runs as follows:
30 meters @ 80% Vo2 Max, 30 meters @ 70%, 30 meters @ 80%
6-8 x 90 meters is enough with full recoveries at the end of
*A big key to running faster is to learn how to run
relaxed. Say for example the runner is
doing a set of 200s. If they manage to
run one a little faster than the rest, you can ask them if they tried a little
harder on that one. If they say that
they did not try harder, then you can suggest that they ran faster because they
were more relaxed. Work on that concept
all the time. Too often we try so hard
we forget that the body runs faster when it is relaxed. Teach sprinters to relax!
*Dr. G will sometimes call out "Execute," to his
runners from the stands. This is a cue
word that he uses every day in practice and is a reminder to concentrate on
their form, relaxation, acceleration, and possibly the race plan. Execute is about everything they worked on in
practice. If they do this they will run
fast. "If it is to be it is up to
Dr. G was an Assistant Coach for the USA track & field
team at the 2000 Olympic Games. We asked
him about his role there and he said his main job is help keep the athletes
lives at the games as normal as possible.
He has to help them get to church, the track, or get them something they
need. You are not going to change
anything about how they train or perform their events. It's too late to do that and there is not
Dr. G knows that a relaxed athlete will run fast!
Khadevis KD Robinson, Louisiana State University, Baton Rouge, LA
2 X Olympian and 3 X National Champion in the 800 meter run,
KD Robinson was on the world record setting 4 x 800 team that finished in
7:02.82 in 2006. His trademark saying is
"Teamwork makes the Dreamwork."
KD's parents encouraged him to play lots of different sports and he
did. He was quick but not the fastest
kid. He had to work at it.
Here is what he had to say about sprinting and his career:
I worked on getting faster. That has been my biggest
attribute. I have always been willing to work hard and train.
Talent is given by God. Skill is developed. What this means
is that you can develop or improve what you already have. Yet, you cannot get
orange juice out of an apple. The potential must be there either way. If the
potential is there, you can improve upon what tools God has given you.
At the Division I level, the people you work with are
already fast! What are the most crucial elements to get them faster?
1. Proper Coaching. Weights, Core, training room.
3. Competitive competitions.
5. Institutional Support.
6. Team Dynamics.
7. Team Culture.
You have to be a student of the sport. There is a lot of
good information out there that you can draw from. Most of the great coaches
are willing to help and give advice. I am a firm believer that Success
leaves Clues. This means you should find a coach or program that has been
successful and try to find out what they are doing that has worked over the
We can make track & field grow in this country if we make
the meets fan friendly. If you look at other sports, most fans know what to
expect. They know when the competitions will take place. They know when their
favorite athletes will compete. They know what is considered good or bad.
They have a reason to cheer for a team or person.
We have to promote the sport better and educate the fans. We
have to educate them in a way that they can relate. For instance, instead of saying she just ran
a fast 5k. You can say try running the length of a football field x
many times full speed and then running the last one just as fast as your first one!
You could say that these people run a lot more miles than
90% of the people on earth.
David Neville, Taylor University, Upland, IN
David Neville won the Gold Medal in the 4 x 400 relay and
the Bronze Medal in the 400 meter dash in the 2008 Olympic Games. His personal best is 44.61 for 400
meters. Currently he is in his second
year as the Head Coach of Men's and Women's Track & Field at Taylor
University in Upland, IN.
Here is his view of training high school sprinters on how to
push out of the blocks:
This takes a lot of one on one work with small groups. You have to make sure their feet and hands
are in the right place. They must be pushing
out of the blocks, not just stepping.
We tend to do many "step-outs" where they only take 2 steps
out of the block and they attempt to push as hard as they can. It's almost a jumping motion except they also
must come out low and not raise their head too soon.
Even in college we spend quite a bit of time a starts. We have many drills including pulling sleds
too force the sprinter to stay low. We
do much film work so they can see what mistakes they need to make and what they
are doing correctly. We also tend to be
quite interactive and ask them how what they are doing feels. We tell them how it should feel.
We do strength and power work in the weight room all
year. This may include power cleans,
hang leg raises, roman chair, back rows, core, and we are starting to add more
Olympic lifts which I did a lot as a runner.
In high school I did not eat right. That is a big mistake because you have more
energy for practice if you eat right and you feel better on race day. Our team eats together on meet days and its
good food. We avoid junk food in
particular. No nachos and cheeze,
cookies, and stuff like that. Be
dedicated to what you are doing.
One important thing I had to learn in high school is not to
try to kill every workout. If the coach says to do 5 x 200 in 28, 26, 25, 24, 23 I might
run 24, 26, 25, 29, and 33. That is not
a good way to run smooth and get something out of the workout.
The first thing we want them to do between seasons is to
take a couple of weeks off. They do that in the summer.
We want them to get their bodies back to normal.
During the off-season I have the sprinter work on
imbalances. For example if they had a
hamstring problem, we have them work with a physical therapist to help them
stretch where they are tight, and develop more strength where they need it.
Most will run over distance to recover from the season. Then when the season is imminent, they begin
doing more specific work. They might do
Broken 400s. This is where the first 100
is at a certain time, the next one is a little faster, and so on.
Coaching is about working with people. You attempt to know them as people and help
them any way you can. You do not worry
so much about forcing them to work hard.
If they see that you care, they will do what you say.
A 400 meter runner must have controlled aggression for his
race and it's good to prepare mentally far in advance for this. Goal setting is important. I told a newspaper reporter that I was going
to run in the 2008 Olympic Games. This
was in 2002. I did it!
God blessed me with a vision to run in Beijing, and I could
David Neville brought 14 athletes to the NAIA indoor
national championships. These people had
to qualify with a time or mark. The
events they contested were the 60, 200, mile, 5K, 4 x 800, Distance Medley
Relay, 60 Hurdles, Triple Jump, and Long Jump.
We are building a program here.
Rafeal "Ray" Williams, Linoln University, Lincoln
Personal Records: High School 14.58 in the 110 meter High
Hurdles (Quigley South, Chicago, IL) Collegiate 14.61 110 meter High Hurdles (North
Central College, Naperville, IL) both School Records at the time. Williams attained All-American status at
North Central and also was a member of a national championship under the
legendary Al Carius who has been at the school for over 50 years.
Williams has been coaching almost 20 years himself now, and
has had gigs at Chicago, Western Michigan, Detroit Mercy, Marquette, Grand
Valley State, Mississippi, and currently he is the Head Cross Country and Track
& Field Coach for men and women at Lincoln University in Lincoln,
Sprinting can be very hard on the body and sometimes
athletes can get ahead of themselves claimed Coach Williams. You must make sure that the body is ready
before practice and cool down properly afterwards. Stretching is not enough.
At Lincoln they insist that the sprinters go to the training
room and get warmed up well. Then after
practice they run in the pool or do a long cool down routine. This is so important that some large colleges
actually have machines where the athlete can "run on air," for
Sprinters are great athletes and will work as hard as they
can to become great. We have to be
careful of how we do things though and it must be a daily thing. This is another reason why you need a coach
for the sprints in addition to the fact that it is a technical event.
You have to be very careful if you do not have a long
hallway or indoor dome to workout in during the winter. You might only have a 40 yard hallway to do
strides on. This is not adequate because
it is very hard on the body. It also
does not allow a sprinter to do the acceleration type work necessary. You must have a long hallway or track to do this. A basketball court or a stairway does not
(How many of you have gotten shin splints in March during the
track season? Warm ups, cool downs, and
gradually getting the body to accept new loads is a big part of running your
Off-season training consists mainly of weight training and
long distance tempo running. Usually
tempo running in the Lincoln sprinting program consists of 2 to 4 mile runs
with faster running interspersed with jogging. Some days they might only do a 30 minute easy
jog for recovery. They might also do
some X runs on the football field, which means running diagonally across the
field, then walking back to the other end and running a diagonal the other way. Weights and Abdominals follow the running.
Coach Williams uses a progressive periodization training
program. So the long distance running
period is followed by a time when they run hills, stairs, 500s, and 300s to get
ready for the faster paces they will be doing later in the season. We continue the weight training but it
becomes more explosive.
Weight training in the early off-season is strength endurance
that Williams calls "Body Building."
You might do 20 reps of everything you do. Later we do Olympic Lifting. Some of the exercises done are one-legged
squats, power clean, snatch, push press, dips, lat pulldowns, toe raises, and pullups.
They will also do "Jump Run Circuits." This may consist of a set of 20 burpees, a
200 meter run, jump rope, 100 meter run, pushups, 200 meter run, etc. They also do lots of
balance exercises as balance is very important for the
prevention of injuries and running fast.
They will do regular squats, for example, but one legged squats are
necessary for balance.
These are three late
season workouts Lincoln University might use to emphasize acceleration:
A) "Tempo Runs" 6-8 X 200m @ 85% 2-3 min Recovery
B) "Split Runs" 2-3 X 200m @ full speed with 90 seconds Recovery
C) "Event Runs" 2-4 X 300m @ 50m Hard / 150m Float / 100m Hard Full Recovery
Some runs will be done indoors on the gymnasium track. Williams has adapted it by adding
"banks" on each end. This a
way that athletes can continue to accelerate hard for a longer period of time
and also work on their turns for indoor track meets.
Coach Williams has had kids ask him after practice, "Is that all we are
doing today?" But a coach is necessary
to make sure that the sprinter does not go too hard before his body is ready
for it. We have great athletes in track
& field and they will run all out on every 100 or 200 you do. But it only takes one sprint to hurt
yourself, and then you might be done for the season. We must work up to the full sprint and not do
it too often. We run different speeds to
prepare ourselves for anything that might happen in a race.
Nobody runs a 400 meter dash all out all the way. In addition it is the athlete who slows down
the least at the end of the 100 meter dash that wins. We must learn how to accelerate and hold it
to the finish. This takes practice and
John Beaudot, Mankato State University, Mankato, MN
At Pacelli High School, Austin, MN, Beaudot ran cross
country and competed in track & field.
They had the typical universal weight machine, and did circuit training
on it for conditioning purposes. Beaudot
made All-American in 1984 at MSU, then coached at East High School, Mankato,
MN. His best times were 21.1 for the 200
meter dash and 48.1 in the 400 meter dash.
Peter Schmidt, Beaudot's high school coach, emphasized
getting on the balls of your feet for sprinting. Beaudot feels that this is something he was
able to do as he got stronger towards his senior year at that level.
Beaudot improved his times by almost two seconds in both the
200 and 400 meter dashes from high school to college. There were several things that led to
this. As a junior in college he saw his
bench press go from 180 lbs to 240 lbs and he enjoyed doing many other weight training
exercises especially running dumbbells.
The other thing that helped him improve was his ability to run dynamic
running drills fast. The high knee drill
seemed to help the most.
High school students should have captains' practices which
concentrate on getting them ready to do faster than race pace work. Early season work might include 8 x 200 @ 35
seconds w/30 seconds rest between each.
(Adjust this pace to your current ability. You probably want to run them at 85% of your
ability.) Your goal should be to prepare
your body to do many reps at 150 meters at faster than race pace.
Then as the season approaches work time of each run
down. It's possible that you may not
able to do so many 200s the first time out.
You might only do 4 or 5 the first captains practice and you only run
them about 85% of your top speed. It
only takes one all out sprint to injury yourself for the season!
Warm up well before running and cool down after each
workout. You also want to do dynamic running drills, stretching, and weight
training during the captains practices.
Early season work outs might look like this:
Monday: ¾ mile jog,
running drills, 10 x 150 strides, weights
Tuesday: ¾ mile jog,
and 4 to 5 starts. Expect the last start
to be your best.
Wednesday: ¾ mile
jog, 10 x 150 strides, weights
Thursday: Same as
Friday: Same as
Other drills and exercise ideas which may help include:
*Doing As, Bs, and Cs dynamic running drills in the pool. Swimming can create power in your running
*Chasing the Rabbit Game:
This involves dividing the team into small groups and having the fastest
runner go last. The idea is for the
slower runners to avoid getting caught by the fastest runner.
*10 pushups, followed by 100 yards at 90%, stop, turn around
and return all out for 50 meters. This
simulates what 200/400 runners will go through towards the end of their races.
Hall, Stanford University, Stanford, CA
Ryan Hall began ran the mile in 4:02 in high school and progressed
to a 13:16 5000 meter run at Stanford University. Eventually he found more success in even
longer distances and currently has the fastest American marathon time of
2:04:58. (This time was at the Boston
Marathon and is not certified for records because it has too much downhill, but
he also has the second fastest time at 2:06:17.
He was a two-time Olympian in the marathon in 2008 and 2012.
Even more noteworthy He and his wife Sara Bei Hall, also a
world class runner, started Hall Steps Foundation which has built construction
for hospitals and clinics in Kenya, Senegal, and Mozambique. Ryan and Sara Hall have adopted four
Ethiopian girls to live with them in Redding, California!
Ryan Hall: Yeah, I
started out playing baseball, basketball and football. I actually hated
to run until one day God inspired a dream in me to run.
MS: What led you to
CC & Track and were you always a distance runner?
RH: I was on a trip
down to a basketball game, I was 13 at the time, and remember looking out at
the lake in my hometown and being overwhelmed with this strange desire to try
and run around it. So the next weekend, my Dad and I set off on a
life-changing, exhausting, yet strangely satisfying and flame-igniting 15 mile
run around the lake.
MS: Were you always
fast or did something make you fast?
RH: In eighth grade I
broke the school record in my middle school for the mile run. I ran 5:32
at 7,000ft altitude. I thought that was amazing at the time. I am
just glad I didn't know that at that same time my bride-to-be was faster than I
was. If I knew a girl was better then me I may have never kept going.
MS: What led to your biggest break through(s)?
RH: Failure, in a
word. You have to not only go through failure to be successful but you
have to embrace it, knowing that each failure is a tremendous opportunity to
grow, become tougher, stronger, and one step closer to the breakthrough you are
MS: Did you work a
lot on changing speeds and acceleration?
RH: Sprinting has
always been a regular part of my routine. Throughout my career I would
run 8-10 by 100 meter sprints at the end of all my easy days. Speed is
critical for the distance runner. You can be strong as an ox but if you
can't pedal the wheels fast enough it is not going to matter.
MS: Some kids run
relatively fast times but never learn to relax when they run. Is this
something your coaches stressed?
RH: Yeah, my Dad, who
coached me in high school always, used the mantra: "relaxed but
fast." Usually the first 2/3rds of every race I am trying to stay as
relaxed as possible. At Stanford we would talk to each other in the race
to try and stay relaxed and loose.
MS: What did coaches
say to you when you were doing those 10 x 400s or other hard intervals?
Did they stress running harder or running relaxed?
RH: Always running
relaxed. Never straining. Even in races. The best guys aren't
the ones who tried the hardest but the ones who can exert the least amount of
energy throughout the race while still running fast.
MS: Did you ever work
on maximum speed (5 x 80 yards or less) in training?
RH: At least once a
week. Even when I was in the middle of very hard distance running I would
still do 20-80 meter hill sprints one day a week. As a distance runner
the speed is the hardest component to maintain. It takes constant work
and implementation in training year round.
MS: What did you do
for weight training, hill running, dynamic running drills, etc.?
RH: I did tons of
hill running in high school. I would run up double black diamond ski runs
sometimes 5 times in a day. At 7,000 ft that is like doing a thousand squats
over and over again. It definitely kept me strong. Then, later in
my career I did uphill runs of 5-9 miles once every two weeks. I would
run those at the same effort as a tempo but obviously they were much slower,
which left my legs relatively fresh for the remainder of the week.
MS: Did you ever work
hard on balance?
RH: Not in
particular. I do think that balance work on Bolso balls and things like
that has their place in the training regiment but you have to make sure you
pour most of your energy into running. A lot of guys think that if they
spend hours of auxiliary training in the gym they will become world betters but
they are really just exhausting themselves with all the little details, leaving
themselves fried when it comes time for hard workouts. Always keep the
main thing the main thing. The Kenyans aren't going to win any squat
competitions, box jump for height competitions, or pushup competitions but they
are very good at what they do: running.