http:\/\/www.coachjayj...ideo\/Athena.m4v<\/a>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8764,"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"},"511958":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511958","comment_id":"511958","member_id":"325","comment":"The link above is now working, but the file is big - 55 MB
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\r\nEnjoy!
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\r\n(and don't be annoyed if we use it a Tuesday Tip sometime later this year ;-)","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8764,"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"},"511957":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511957","comment_id":"511957","member_id":"325","comment":"Laura R - This routine is definitely applicable for a wide range of athletes, yet I would argue that the first and third parts of the Tempo Warm-Up are also appropriate for a wide range of athletes, including adults. And the modification for something like the Tempo Warm-Up is to simply take 101-12 of the roughly 25 exercises in that warm-up and put them together in an order that is appropriate.We have a new cool-down that we'll show in a coming weeks called the 1st 20 as it's 20 minutes long and it starts with some fairly intense work and ends with light mobility work. But just like you, I took things from the various routines that Mike Smith, my collaborator on the Building a Better Runner series, and put them together for specific athletes.The key with adult athletes it to keep plyometric stimuli to the minimum; conversely, a group of middle school kids can and SHOULD be doing all of the Tempo-WU.Jamie - We do a warm-up every time we go to the track. I rarely assign the entire Tempo Warm-Up, but as you can see in Sara's Competition WU, there is a lot of work involved:http:\/\/www.runnerspace.com\/gprofile.php?do=videos&pg=1&mgroup_id=122&video_id=9168&folder_id=-2&offset=0#videoI recently wrote an article for RunningTimes.com about proper warm-up that you might be interested inhttp:\/\/runningtimes.com\/Article.aspx?ArticleID=15924Travis -She did a leg circuit, simply titled \"SV Leg Circuit.\"1. 20m lateral lunge, down and back2. Wide Outs x 10 3. 35m lateral shuffle, down and back4. Mtn. Climbers, singles in - 205. Mtn. Climbers, doubles in - 106. Mtn. Climbers, singles out - 30 7. Speed Skaters - 16 total8. Mtn. Climbers, doubles out - 109. Russian Hamstring, 30 sec on each side10. 50 step ups to a LOW step (10k knee angle)Later tonight I will have a iPod compatible file you can download at the link below:http:\/\/coachjayjohnson.com\/assets\/SV_leg_circuit.m4vBetween the leg circuit and Athena it's about 8 min of work. The key here is that the leg circuit is challenging, yet Athena works as a cool-down, but a total body cool-down.Thanks for the question Travis - I appreciate it.<\/p>
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<\/p>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8764,"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"},"511955":{"pb_id":"7","pb_type":"members","likes":"0","parent_id":"0","pid":"511955","comment_id":"511955","member_id":"7","comment":"Jay, was this performed after \"The Machine\" or some sort of circuit training that day? I heard Sara talking about mountain climbers, step-ups, and lateral shuffles. Or was that more GS she was doing that day on top of the Athena? I guess I'm curious if she did this after some intense running as well.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":{"wally_id":"90","email_settings":"4294967295","email":"travis.floeck@gmail.com","address":"travis","gender":"m","member_id":"7","member_name":"travis","avatar_location":"av-7.jpg","avatar_type":"upload","avatar":"\/\/www.runnerspace.com\/forum\/uploads\/av-7.jpg"},"can_delete":false,"item_id":8764,"item_type":"video","pb_image":"\/\/www.runnerspace.com\/forum\/uploads\/av-7.jpg","pb_title":"travis","pb_url":"profile.php?member_id=7","pb_url_dns":"https:\/\/travis.runnerspace.com\/","pb_wally_id":"90"},"511953":{"pb_id":"5620","pb_type":"members","likes":"0","parent_id":"0","pid":"511953","comment_id":"511953","member_id":"5620","comment":"How would you modify these workouts for older runners or beginning runners (or older, beginning runners)? This one seems pretty realistic for a wide range of fitness levels, but I'm thinking more about the tempo warm up, or the machine.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8764,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"Laura R","pb_url":"profile.php?member_id=5620","pb_url_dns":"https:\/\/Laura-R.runnerspace.com\/","pb_wally_id":"1132"},"511951":{"pb_id":"5618","pb_type":"members","likes":"0","parent_id":"0","pid":"511951","comment_id":"511951","member_id":"5618","comment":"I was wondering how often your athletes use the tempo warm up?","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8764,"item_type":"video","pb_image":"i\/no_avatar.png","pb_title":"Jamie","pb_url":"profile.php?member_id=5618","pb_url_dns":"https:\/\/Jamie.runnerspace.com\/","pb_wally_id":"1452"},"511948":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511948","comment_id":"511948","member_id":"325","comment":"Athena is a good cool down routine; I often assign it after something a little intense, such a leg circuit, but before something really easy, such as Myrtl.
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\r\nI basically took exercises from both Vol.1 and Vol.2 that you can do alone, without a partner. Rotational work is important for all track and field athletes, yet it's often neglected by distance athletes and distance coaches.
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\r\nI look forward to your questions.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":8764,"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"}},"last_id":"511948","url":"comments.php?item_type=video&item_id=8764&item_url=profile.php?member_id=5069"}