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Author Archives: latshawla

LUCKY 7 SPEED AND STAMINA WORKOUTS…

LUCKY 7 SPEED AND STAMINA WORKOUTS FOR THE MARATHON Greg McMillanArticles Getting race fit for a marathon includes more than just the weekly long run. Competitive marathoners, whose goal is not just to finish the marathon but to run a fast one, should include at least one weekly workout that builds the stamina (lactate threshold) and speed (VO2 […]

What is a Leader?

This post was provided by the Coaches Toolbox, a collection of free resources for coaches of all sports. This information was taken from Ryan Renquist’s “The Notebook of Champions” Building Success One Victory at a Time (Sixth Edition).   {As we are rapidly approaching the 2017 Fall Sport Season, as a student-athlete it is time to […]

MV Tumblers – Support Track & Field and Cross Country

The Track & Field and Cross Country teams are selling tumblers to show off MVHS School Pride!  These tumblers come in 16, 20, 24 & 30 ounce sizes with prices of $16, $20 and $25.  These teams are working toward upgrading our MV tent as well as purchase a “portable – folding team bench” to […]

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Ultimate Fit Spike Night Set for July 27!

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THE RUNNER’S GUIDE TO ICE BATHS

THE RUNNER’S GUIDE TO ICE BATHS Greg McMillanArticles Eggs are good for you. Eggs are bad for you. Eggs are good for you. If you’re middle-aged like I am, you’re used to conflicting advice on everything from nutrition to stretching to training volume and intensity. The same goes for ice baths. There are so many […]

TOP 3 REASONS RUNNERS FAIL

TOP 3 REASONS RUNNERS FAIL Greg McMillanArticles After coaching so many runners – from new runners just getting started to Olympians and every thing in between – you start to see patterns and tendencies. Patterns of successful runners and tendencies of those that fail to hit their goal. In coaching, my #1 job is to […]

THE LONG RUN DAY DOUBLE

THE LONG RUN DAY DOUBLE Greg McMillanArticles CAN RUNNING TWICE ON LONG RUN DAYS SPEED RECOVERY? Before the 1996 U.S. Olympic marathon trials, I coached a woman who had long been doing a short shake-out run in the evening after her long run. She’d run 18–24 miles in the morning, rest all day (like we […]

START SLOW – FINISH FAST: HOW THREE TYPES OF PROGRESSION RUNS BOOST YOUR FITNESS

START SLOW – FINISH FAST: HOW THREE TYPES OF PROGRESSION RUNS BOOST YOUR FITNESS Greg McMillanArticles Over the last few years, my athletes have benefited greatly from workouts called progression runs. In a progression run, you begin running at a slow, easy pace but finish at a fast pace. Not only will you find progression […]

Free Physical & Move2Perform Assessment on 5/17!

On Wednesday, 5/17, our local physicians and nurses will be donating their time to our student athletes who are currently in grades 6 – 11 to provide free physicals!  Mt. Vernon High School greatly appreciates this generous donation of their time and encourages all students to take advantage of this free offer.  It will only […]

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TRAINING TWEAKS FOR YOUR SEASON

6 TRAINING TWEAKS FOR YOUR SEASON Greg McMillanArticles Like every coach and runner, I learn (and re-learn) new lessons all the time. Here are 6 lessons I’ve learned over the years and the training ideas that I recommend applying more often in training. #1: YEAR-ROUND LEG SPEED TRAINING Staying fast, yet avoiding anaerobic training is […]

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