Sunday, September 21, 2014

AFTERMATH

RYAN AND PAUL AFTER THE ULTIMATE HAWAIIAN TRIAL RUN.
NOTHING NEEDS TO BE SAID.  THIS PIC SAYS IT ALL


Foothill Community College Track

Monday, Sept-22 at 5:30pm to 7:00pm


Intermediate Distance Workout
7 rounds:  200m jog, 300m fast run, 100m walk
No rest b/t rounds

Long Distance Workout
9 rounds:  200m jog, 300m fast run, 100m walk
No rest b/t rounds

Workout Details:  Start by jogging 200m at a comfortable "recovery" pace.  Go straight into the 300m run (no rest after the 200m jog).  Go straight into the 100m walk.  The 100m walk is the rest.  No additional rest between rounds.  We will be using your 400m PR time to estimate your 300m fast run pacing target for this workout.

Workout Pacing;
400m PR Time
300m run pace target (seconds/100m)
50
15.0
15.8
51
16.1
16.5
52
16.3
16.9
53
16.7
17.2
54
17.0
17.5
55
17.3
17.9
56
17.6
18.2
57
17.9
18.5
58
18.3
18.9
59
18.6
19.2
60
19.0
19.5
61
19.2
19.8
62
19.5
20.1
63
19.8
20.5
64
20.2
20.8
65
20.4
21.1
66
20.8
21.4
67
21.1
21.9
68
21.4
22.1
69
21.8
22.4
70
22.0
22.7
72
22.7
23.4
74
23.3
24.0
76
23.9
24.7
78
24.6
25.3
80
25.2
26.0
82
25.8
26.6
84
26.4
27.3
86
27.1
27.9
88
27.7
28.6
90
28.3
29.2
1:35
29.9
30.9
1:40
31.5
32.5
1:45
33.1
34.1
1:50
34.6
35.7
1:55
36.2
37.3
2:00
37.8
38.9
2:05
39.3
40.6
2:10
40.9
42.2
2:15
42.5
43.8
2:20
44.1
45.5
2:25
45.7
47.1
2:30
47.2
48.7

Tuesday, September 16, 2014

ALOHA Reloaded!!

So proud of this rockstars:  Sally, Jill, "Coach" Russ, Alessio, Constanze, and Bill

Foothill Community College Track

Wednesday, Sept-17, 5:30-7:00pm


Intermediate Distance Workout
1200m (200m at mile PR pace/200m easy jog)
3min rest
3x (500m, 80sec rest, 300m) at mile PR pace w/ 4min rest b/t sets
Total:  3600m

Long Distance Workout
1600m (200m at mile PR pace/200m easy jog)
3min rest
3x (500m, 60sec rest, 300m) at mile PR pace w/ 4min rest b/t sets
Total:  4000m

Monday, September 15, 2014

MAKE YOURSELF PROUD

Ali, Heidi, Coach Chris, Mary Ann, Coach Joey at the Ultimate Hawaiian Trail Run

No Class on Monday, Sept-15.  


We will be offering several make up endurance classes over the next 2 weeks.  NC Endurance will be back to its normal schedule on Wednesday, Sept-17.

Our Monday workout was programmed at the special request from
Russ, Constance, Bettina, Niveen, & Bill (and maybe Kurt & Jill too).

Intermediate Distance Workout
6 x 800m with 1:1 work to rest

Long Distance Workout:
8 x 800m with 1:1 work to rest

Ultra Distance Workout:
Yasso's 800: 10 x 800m with 1:1 work to rest


Workout Details:  The theory behind Yasso 800s is that your time in minutes and seconds for a workout of 10 x 800m with equal recovery time is the same as the hours and minutes of your marathon time. For example, if you can run 10 x 800m averaging 3 minutes and 20 seconds with 3 minutes and 20 seconds recovery, then this predicts that you can run 3 hours and 20 minutes for your marathon. Run 2:55 for the 800s and you can run 2:55 for the marathon.

See Runners World article: http://www.runnersworld.com/race-training/yasso-800s