Frozen Fruit

• Plain (seriously. I just eat it out of the bag)
• Over low fat yogurt
• In a smoothie!
  • You can throw all the ingredients together in a zip lock bag, put it in the freezer, and get it out whenever you want something sweet!

Brown Sugar Oatmeal

• Cook 3 cups oatmeal according to the printed directions
• Spread oatmeal into a flat pan
• Top with 3 spoonfuls of brown sugar and a drizzle of honey
• Place in an oven (or the tray on Japanese stoves) to melt the sugar

Frozen Juice

• Put orange juice in an ice cube tray with toothpicks sticking out. They become tiny popsicles

Banana Ice Cream

• Peel and slice 2 bananas into sections. 
• Freeze the slices
• Blend with flavor
  • a dash of vanilla
  • a little chocolate powder
  • peanut butter
  • other fruits

Use the chart to help you create colorful, healthy meal choices!

The following workouts are not mandantory; however, they are encouraged if you want to perform better at Friday's meet.

Warm up:

• Jog 5 min
• Stretch
• Frankensteins 1 min
• Karaokes
• Knee to chest
• Mario runs (Length)
• Mario Jumps (Height)
• Lunges

Workout: 

1. Tuesday: No track access? Find some hills!
   1. 1 mile Cross Country run (focus on keeping your pace at 93% effort with a 100% effort in the last quarter mile)
   2. 10x 100m Hill sprints (recovery jog down the hill)
      1. Lift those knees
      2. Lean slightly forward at the hip
      3. Land on your toes
   3. Move to stretches and cool down
2. ​Tuesday: If and only if you can access a track (regular or grass is fine)
   1. 6x 400m sprints (that's one lap) 
      1. Focus on strategy: Go through each phase 
         1. Get Ugly (It ain't pretty, but it works. Dig into the ground and propel forward!)
         2. Lean (Faster=more lean)
         3. Float (Controlled not slow)
         4. Accelleration (arms)
         5. Whip it (lean and legs)
         6. Insanity (ALL OUT to the finish)
      2. Don't Let up! Don't Give up! Give it everything you've got every time!
      3. Recover for 2 minutes after each rep
   2. Move to stretches and cool down
3. Wednesday
   1. 3-5 mile Cross country run ( focus on keeping your pace at 93% effort with a 100% effort in the last quarter mile)
   2. Move to stretches and cool down
4. Thursday:
   1. ​Run for 10 minutes more
   2. Move to stretches and cool down

Cool down: 

1. 800-1600m of cool down recovery run (BREATHE)
2. Move to stretches.

"Even if you’re not exercising with a goal of losing weight, you still need the right mix of foods and nutrients to feel energized on your runs and to stay injury-free. About 55 percent of your daily calories should come from carbohydrates, 25 percent should come from protein, and another 15 to 20 percent should come from unsaturated fats. But there’s no need to start carrying around a calculator. Don’t obsess. At each meal, just simply devote half of your plate to carbs, one-quarter of your plate to protein, and another quarter to healthy fats."- Runners World

Name: Tom Green. 
Residence: U.S. Olympic Training Center, San Diego, Ca. 
Sport: Track and Field. 
College: University of South Dakota (97'-02') 
Events: 100 and 200-meter dashes. 
Personal Best: 10.10/20.77. 
Accomplishments: 8-time All-American, 7th in the 100-meter dash at the 2002 USA Outdoor Track and Field Championships, member of 2002 World Cup 4x100, 2002 NACAC U-25 gold and silver medallist, 2002 Drake Relays 100-meter champion, both state and University of South Dakota athlete of the year titles, six school records (three all time state records). 
Goals: Becoming a member of the 2004/2008 Olympic teams in the 100-meter dash and 4x100 relay. To threaten the current 100 meter world record.

The following is a list of nine exercises I use to help develop my central nervous system (CNS) and explosiveness. During sprinting, it is obviously important for me to develop these areas. The basic idea of these exercises is simple. Explode off the ground, and then once your foot/feet touch, explode again spending minimal amounts of time on the ground. Some of these exercises focus on how high you can go, some focus on how far you can go, and some just emphasize quickness from ground-to-ground contact.

Before doing any of these, it is important to properly warm up. Take the time to do this! Not doing so may significantly increase the risk of an injury. Whether it's minor or severe, getting hurt is the last thing that anyone needs to deal with when trying to excel in his or her sport. Taking a few extra minutes to warm up can prevent weeks or even months of battling an injury. 

The Program
The following is the list of nine exercises. I will explain each one in short detail with pictures of myself performing them from start to finish. Remember, each exercise is meant to be ballistic so challenge you to be as quick and powerful as possible.

1. Tuck Jumps. (2x6)
2. Rocket Jumps. (2x6)
3. Lunge Jumps. (2x6)
4. Line Hops. (2x8)
5. Skips For Height. (3x30 meters)
6. Skips For Distance. (3x30 meters)
7. Straight Leg Bounds. (3x30 meters)
8. Forward Weight Throws. (5)
9. Overhead Weight Throws. (5)

"Anyone can do the first half of a workout."
-Coach Stan Ziolkowski


Be a thermostat, not a thermometer! Instead of letting the situation control you, control the situation yourself."
-Toby Schwarz


“Every day we add a drop into our bucket of success. How full is your bucket? 3/4? 1/8? 4/5? If every drop is a meter, you have to accumulate a gargantuan amount of drops in your reservoir before you're prepared for race day."
-Alyssa Carpenter
​

"Visualize your race."
-Coach Pete Lisi