Should I do winter track?

What is some good Track conditioning I can do over winter that I won't get bored with?

• I run the 200m in track and I run it in about 30.5 seconds, and I'd like to get down to low 29's or high 28's. I usually came in second at most of my meets, but at the Conference I came in 11th, and I'd like to get first. I'd like to start my track conditioning over winter so I'll be ready in the Spring, but I'm not sure which exercises will help me increase my speed, whether I should do more Cardio or Strength. I have difficulties sticking to schedules though and doing the same thing everyday. Please help!

• Answer:

  Avoid boredom - Do not do the same thing every day. Find a friend that will go on a run with you a couple of times a week. It is easier to train with a friend, or at least a running partner. Take another day to do an hour or so of Dance. Like Dance Revolution or Digital Praise. Mix it up but have enough fast songs and play at a hard enough level so that you have to work at it. Take a day and ride a bike for an hour or so. If you ride your bike to school, then plan out one day to take an extra long route home. The other days try to keep track of your time. Once a week try for a record. The other 3 days try to be as consistent as possible. Say 1.25 times over your best speed. In other words if your fastest is 20 minutes try to keep your time at 25 minutes. This is an exercise in pacing. A weight work out every couple of days is good. In running it is not only how fast you move your legs but also how far you get with each step. General strength is good but don't forget the little running muscles. When you are just sitting, like at the computer, place a towel in front of you and only using your toes work it under your feet. Work on form. Take aspects and over exaggerate them. Such as springing on your toes and bouncing down the track. Practice high knee lifts. Don't forget general stretching and limber exercises. These can be done while you are watching TV or on the phone. The idea is to get some form of exercise each day and a few good conditioning workouts each week. If you miss a day, don't worry. Just try to keep doing fun things that keep you active.