I will scan some once I go back to my parents house to find them in the attic. Any who, here are those videos I was talking about. We did these type of GS every other day and we did pedestal after meets as well (especially if we had a bad race. It was total torture from coach).
http://track.flocasts.org/videos/play/64372
http://track.flocasts.org/videos/play/64371
http://track.flocasts.org/videos/play/24613
In addition to the above GS we did:
Hurdle drills, medicine ball, special barefoot walks, weight lifting, sit ups, push ups, sand bag lunges (15-25 pound bags) and much more other than running. I thought the running workouts were bad enough, but then we had another 1.5 hours of drills to do. I was always late for class. Gotta love it though, my core was hard as a rock.