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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.
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Drills & Warm Up Routine
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).
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Drills & Warm Up Routine
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.
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Drills & Warm Up Routine
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.
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Drills & Warm Up Routine
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.
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Drills & Warm Up Routine
Butt kicks are a great way to stretch the quadriceps (the muscle in the front of the thigh). The quads are important for lifting your knees and increasing your speed. Quads are often the first thing to go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. This drill will keep that muscle flexible and ready for action.
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Drills & Warm Up Routine
For Quick Skips, don't worry about the distance that you cover. This drill is all about maximizing turnover and minimizing the amount of time that your feet spend on the ground.
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Drills & Warm Up Routine
Binoy grew up in Bhilai, India, before coming to the United States in 1990. He spent a year in the Bay Area before moving to Tampa, Florida for several years. When Oracle came calling in 1997, he returned to the Peninsula, where he has remained until now. Binoy joined Focus-N-Fly this spring, with a goal of training for his first marathon this October. 
Free 15 day Membership: Find out our secret coaching formula now! Focus-N-Fly offers a free trial for 15 days. Just tell us about your running, your goals and your background and let our automated coach suggest a plan from more than 50,000 running workouts. You will have completely individualized workouts, paces and instructions to help you focus on your goals. Once a member you will be able to interact with the rest of our team to compare workouts, discuss races, get help with injuries, nutrition and race day strategy.
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