Wednesday, December 17, 2014

RUN OR ROW

Foothill Community College Track
Wednesday, Dec-17, 5:30-7:00pm


Let's hope for no rain tonight so we can do some amazing things on the track and football field. 

Intermediate & Long Distance Workout
5 x 300 yard shuttle sprints 
3-4min rest b/t efforts

5 x (25yd sled sprint into 75yd running sprint).  Full recovery b/t sets

Workout Details:  The shuttle sprints will be performed by running to the 50 yard line, turning and running back to the goal line, turning and running to the opposite goal line, and finally turning and running back to the original starting spot.


Optional Row Workout
1000m mod
200m easy
300m sprint
100m easy
90 sec rest

800m mod
200m easy
300m sprint
100m easy
90 sec rest

600m mod
200m easy
300m sprint
100m easy
90 sec rest

400m mod
200m easy
300m sprint
100m easy
90 sec rest

200m mod
200m easy
300m sprint
100m easy
Total: 6000m

Easy pace: 2000m PR pace + 15-30sec
Mod pace: 2000m PR pace + 5-15sec
Sprint pace: 2000m PR pace or better

Monday, December 15, 2014

CONCEPT 2



Heidi, Kedar, and Coach Joey.
Three of my favorite people at the Saturday track workout.  


NO CLASS TONIGHT BECAUSE OF RAIN:(



Intermediate Distance Row Homework
3x1100m (500m, 400m, 200m)
40sec rest b/t reps & 5min rest b/t sets

Long Distance Row Homework
4x1100m (500m, 400m, 200m)
40sec rest b/t reps & 5min rest b/t sets

Workout Pacing:  The 500m & 400m pace should be 10-12sec/500m slower than your 2000m PR pace.  The 200s are designed to be a max effort sprint. 

Workout Details:  Treat the opening 1st round 500m as a warm-up.  Then settle into the target pace for the 400.   

Friday, December 12, 2014

JUST DO IT

One of the best parts of my week is coaching this incredible group of amazing athletes.

Foothill Community College Track
Saturday, Dec-13, 10:30am to noon


Intermediate and Long Distance Workout
4x400m w/ 2min rest b/t reps
1x1000m w/ 5min rest
4x200m w/ 1min rest b/t reps

Workout Pacing:
400s:  At mile PR pace minus 15sec/mile (Example:  An athlete with a 6:15 mile PR would use 6:00 or run their 400s at 1:30.
1000:  At mile PR pace
200s:  At 90% perceived exertion.

Workout Credit:  Coach Joey!!