Why are you doing weights Mike?
Your legs are pretty chunky and upper-body strength would be better off just focussing on core-stability. You never see a chunky Kenyan do you?!
Spend your time doing drills and developing dynamic elasticity.....you will get faster!!
All Ethiopians spend a lot of time focussing on this....and look what Bekele can do!
Good point but they don't have to thrash through forests!
What kind of drills etc would you suggest?