Been a while since I've updated. Check out the workout videos from high school, collegiate and professional athletes. It takes a lot of work to truly be great! copy and paste the addresses into your browser bar.

Long Run with the Air Force Academy
http://www.flotrack.org/coverage/249744-Workout-Wednesday-Season-7/video/691343-WOW-Air-Force-Long-Run

US 10k Olympic silver medalist Galen Rupp runs the second fastest indoor mile in American History.... then follows it with a fast tempo..... well, fast for us!
http://www.flotrack.org/coverage/249744-Workout-Wednesday-Season-7/video/688534-Galen-Rupp-post-350-mile-tempo-workout

Hill repeats with one of the top programs in the country!
http://www.flotrack.org/coverage/249744-Workout-Wednesday-Season-7/video/664159-Hill-Repeats-with-4-American-Fork-Boys-XC