Gloria Macias

Written by Dena Evans January 30, 2010

Gloria grew up in Houston, Texas, and has been married since 1969. She and her husband Raul have two kids: a daughter, who works as a surgical tech, and a son who graduated from Texas A&M and is stationed with the Navy in Spain. Gloria is a retired (December 2008) postal service employee and her husband, who grew up near Brownsville, Texas, is a truck driver for a concrete company. Gloria joined Focus-N-Fly through its partnership with the 2010 Aramco Houston Half Marathon, which she completed successfully in January.



Kevin O'Brien

Written by Dena Evans February 28, 2010

Kevin O’Brien is a resident of Fall River Mills, California (70 miles east of Redding), where he manages dispatch logistics and fertilizer billing for McArthur Farm Supply. Kevin grew up in Corning, California, before heading to Chico State University, where he graduated in 1999. Kevin has been married for nearly six years to his wife, Georgia (who coincidentally is Coach Dena’s first cousin), and has two young kids. One August day last year at a family gathering, Dena encouraged Kevin to try Focus-N-Fly as he and a few other family members where planning to attempt the Long Beach Half Marathon and he tended to do so much of his running alone in the small town where he resides.

 



Shaluinn Fullove

Written by Dena Evans March 30, 2010
Shaluinn Fullove early yearsShaluinn grew up in southern California, where she has been running since she was 5 years old. As she puts it, she has been running longer than fellow FNF’er and recent “In the Hunt” blogger Brooke Wells has been alive! Shaluinn graduated from Louisville High School in 1996, where she helped the team to a Division IV state cross country state championship her senior year. Shaluinn attended and competed for Stanford, where she graduated in 2000 with a degree in American Studies. After several years at Google, where she currently is Product Marketing Manager for Google Apps, she took the 2008-09 school year to complete a Master’s degree in Management at the Stanford GSB’s Sloan program. Married to fellow Googler Ramsey Allington, Shaluinn lives in Palo Alto.


Greg Umsted

Written by Dena Evans April 27, 2010
66smallGreg is 46 years old, and with his wife, runs a commercial and residential fencing business in Cibolo, Texas (near San Antonio). Umsted has three kids, aged 10,8, and 6.  After growing up near Tacoma, Washington and attending Fife High School, Greg moved to the Houston area before eventually settling in Cibolo. Greg hit a Boston qualifying time in January’s Chevron Houston Marathon, and then recently completed the 114th Boston Marathon in 3:26, his third effort ever over 26.2 miles.

 



Steve Norman

Written by Dena Evans September 01, 2009

A San Juan Capistrano resident, Steve is an accountant with Zaldivar, Sattar & Associates, LLC. Steve graduated from San Diego State, after a post-high school sojourn in Hawaii following a childhood in Garden Grove and San Jose.

Steve found Focus-N-Fly through his entry process for the Select Staffing Santa Barbara International Marathon. Having run in high school, he returned to running recently and ran his first marathon at the 2009 Rock ‘n’ Roll San Diego. While his son and daughter, students at Dana Hills High School, are training for their fall cross country season, Steve will be gearing up for Santa Barbara.



 

Distance runners need strong calves and feet in order to reach the finish line of a

marathon or half marathon.  This drill will help activate all the tiny muscles in the feet

and challenge your calves. 

Toe_walk



Like the previous drill, heel walking targets the muscles of the lower leg, ankle, and

foot.  More of the emphasis, however, is on the shin.  This drill plays an important role

in the prevention of shin splints (one of the most common complaints of distance

runners).



You might think that marathoners don't need high knee lift, but they do!  This drill will

help strengthen your hip flexors, improve your flexibility, and lengthen your stride.




 

With every step you take on a run, you want your foot to strike off the ground with as

much power as possible.  This drill will prepare your body to do that. 

bounding



 

As high as you can get, as quick as you can get, as high as you can get, as quick as

you can get....keep repeating that to yourself as you do this drill.  That increased

turnover and increased knee drive will soon carry over to your running form.

high_knee



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