Sunday, October 19, 2014

ENGAGEMENT

Congratulations to Coach Joey and Coach Mary Ann

Foothill Community College Track
Monday, Oct-20, 5:30pm to 7:00pm


Intermediate & Long Distance Workout
5 rounds
1min SURGE, 1min normal long-run pace
2min SURGE, 2min normal long-run pace
No rest b/t rounds

Workout Details: A variation of the classic fartlik workout that was created by Swedish coach Gosta Holmer.   Coach Holmer used farlik workouts (Swedish for "speed play") to train the body how to change gears and engage different muscle fibers.

Run 1min at a surge pace.  The surge is a hard tempo pace and not a sprint.  At the end of the 1min surge, simply return to a relaxed long-run pace for 1min.  If you have a hard time returning to "normal" long-run rhythm, then you are running the surges too quickly.   Run 2min at surge pace.  Return to long-run pace for 2min.  Repeat for a total of 5 rounds.

Friday, October 17, 2014

SUNSHINE

Mary Ann is always bringing her enthusiasm to the track.

FOOTHILL COLLEGE TRACK

SATURDAY, OCT-18, at 9:00am to 10:30am


Intermediate Distance Workout
3 rounds
2x400m w/ 2min rest b/t reps
2x80 yards sprints w/ 120 yards walking rest b/t reps
2x200m w/ 1min rest b/t reps
3min rest b/t rounds

Long Distance Workout
3 rounds
2x600m w/ 2min rest b/t reps
2x80 yards sprints w/ 120 yards walking rest b/t reps
2x300m w/ 1min rest b/t reps
3min rest b/t rounds

Workout Details:  NC Endurance will be doing the sprints on the football field.  We will be starting at the goal line, sprinting 80 yards, and slowing down into the opposite goal line.  Recovery will be a slow walk back to the original goal line.

Workout Pacing
Current Mile PR Time
600m target time
600m pace (per 100m)
400m target time
400m pace (per 100m)
300m target time
300m pace (per 100m)
200m target time
200m pace (per 100m)
5:00
2:10
0:21
1:22
0:20
0:55
0:18
0:37
0:18
5:15
2:16
0:22
1:25
0:21
0:58
0:19
0:38
0:19
5:30
2:22
0:23
1:29
0:22
1:00
0:20
0:40
0:20
5:45
2:28
0:24
1:33
0:23
1:03
0:21
0:42
0:21
6:00
2:34
0:25
1:36
0:24
1:05
0:21
0:43
0:21
6:15
2:39
0:26
1:40
0:25
1:08
0:22
0:45
0:22
6:30
2:45
0:27
1:44
0:26
1:10
0:23
0:47
0:23
6:45
2:51
0:28
1:48
0:27
1:13
0:24
0:48
0:24
7:00
2:57
0:29
1:51
0:27
1:15
0:25
0:50
0:25
7:15
3:03
0:30
1:55
0:28
1:18
0:26
0:52
0:26
7:30
3:09
0:31
1:59
0:29
1:20
0:26
0:53
0:26
7:45
3:15
0:32
2:03
0:30
1:23
0:27
0:55
0:27
8:00
3:21
0:33
2:06
0:31
1:25
0:28
0:57
0:28
8:15
3:27
0:34
2:10
0:32
1:28
0:29
0:59
0:29
8:30
3:33
0:35
2:14
0:33
1:30
0:30
1:00
0:30
8:45
3:57
0:39
2:29
0:37
1:40
0:33
1:07
0:33
9:00
4:21
0:43
2:44
0:41
1:51
0:37
1:14
0:37
10:00
4:44
0:47
2:59
0:44
2:01
0:40
1:20
0:40

Tuesday, October 14, 2014

NEVER STOP


Liz and Sally
Yoda and Luke


Foothill Community College Track
Wednesday, Oct-15, 5:30-7:00pm


Intermediate Distance Workout
3 rounds 
600m, 400m, 200m w/ 3min rest b/t reps
5min rest b/t rounds

Long Distance Workout 
3 rounds 
800m, 400m, 200m w/ 3min rest b/t reps
5min rest b/t rounds


Workout Pacing
Current Mile PR Time
800m target time
800m pace (per 100m)
600m target time
800m pace (per 100m)
400m target time
400m pace (per 100m)
200m target time
200m pace (per 100m)
5:00
2:38
0:19
1:58
0:19
1:14
0:18
0:33
0:16
5:15
2:46
0:20
2:04
0:20
1:18
0:19
0:35
0:17
5:30
2:54
0:21
2:10
0:21
1:22
0:20
0:37
0:18
5:45
3:01
0:22
2:16
0:22
1:25
0:21
0:38
0:19
6:00
3:09
0:23
2:22
0:23
1:29
0:22
0:40
0:20
6:15
3:17
0:24
2:28
0:24
1:33
0:23
0:42
0:21
6:30
3:25
0:25
2:34
0:25
1:36
0:24
0:43
0:21
6:45
3:33
0:26
2:39
0:26
1:40
0:25
0:45
0:22
7:00
3:41
0:27
2:45
0:27
1:44
0:26
0:47
0:23
7:15
3:49
0:28
2:51
0:28
1:48
0:27
0:48
0:24
7:30
3:57
0:29
2:57
0:29
1:51
0:27
0:50
0:25
7:45
4:05
0:30
3:03
0:30
1:55
0:28
0:52
0:26
8:00
4:13
0:31
3:09
0:31
1:59
0:29
0:53
0:26
8:15
4:21
0:32
3:15
0:32
2:03
0:30
0:55
0:27
8:30
4:28
0:33
3:21
0:33
2:06
0:31
0:57
0:28
8:45
4:36
0:34
3:27
0:34
2:10
0:32
0:59
0:29
9:00
4:44
0:35
3:33
0:35
2:14
0:33
1:00
0:30
10:00
5:16
0:39
3:57
0:39
2:29
0:37
1:07
0:33
11:00
5:48
0:43
4:21
0:43
2:44
0:41
1:14
0:37
12:00
6:19
0:47
4:44
0:47
2:59
0:44
1:20
0:40