can you share your insane training? what type of running and conditioning does she do and how often?
Sure.
Here are the exercises she does 3 times per week. We split these up over 6 days... leg work 3 days and upper body the other 3 days.
We use dumbbells for most (* = Dumbbell exercise below).
I also have a Bio-Force home gym that we use for machine exercises. Its close to zero impact.
In addition I have a horizontal Leg Press and an entry level rowing machine.
Also sprints each day. Sprints are 50 yard dashes at full speed 10 times back and forth. Suicide style. 3-4 sets of 10 times
Lat Pull downs
Dumbbell bench press *
Incline Bench *
butterflies *
bicep curls *
triceps press
reverse flies *
shoulder press *
Ab Crunches weighted
calf raises on Horizontal Leg Press
leg press on Horizontal Leg Press
Leg Lift
Dumbbell Squats *
Shrugs *
Dead lifts *
Calf dumbbell *
Lunges *
Medicine ball sit ups and core work.
My DD did not workout at all before last fall. She has made nice progress in strength. Her speed (running) has not improved all that much but her stamina has increased dramatically.
She's picked up a good amount of speed on her FB. She doesn't love working out but now she is finally seeing some results and it keeps her going.