Greetings!

I am very excited to be joining the Lassiter Cross Country and Track programs.  This page will serve as the online resource for Lassiter Cross Country during the summer of 2013 while I get settled in.  I'm going to post info for summer training and team meetings here.  I look forward to meeting everyone as we move through the season.  

Intro to Online Running Log

Click here to view this demonstration video on signing up for Flotrack to log our summer mileage online.

General Core and Hip Strength Workouts

The strength program we will be using is intended to reduce the likelihood of injury and build a stronger more efficient runner.  These two purposes will keep us out of rehab and able to get more out of our runs.  We will work in more variety as things progress but for now we will use the Oregon Project's published workouts.

Knee Strength Workout

This workout will strengthen the knee joint to prevent injuries from developing there.  You will alternate between this and the General Core and Hip strength workouts.  Make sure on the step ups and the drop downs that you are moving in a smooth and controlled motion.  Don't just simply drop to the floor.  That trains the impact guidance systems in your body.  Also make sure that your knee is moving forward over your toe and not moving inwards as your move up and down.  

Link here to the Knee Strength Workout 

Dynamic Warm Up

Building a great runner takes much more than simply running. The body must be trained in strength and flexibility in order to maintain proper running form throughout a race.  As  we get tired, our form tends to fall apart, making it even more difficult to generate power and speed.  Every day must include some type of work that helps us prefect our form and ability to maintain speed over distance.