Tuesday, August 19, 2014

ELBOWS DOWN & BACK

Monica is looking amazing while throttling our acceleration workout!!

FOOTHILL COMMUNITY COLLEGE TRACK

WEDNESDAY, AUG-20, 5:30-7:00PM


Intermediate Distance Workout
3 rounds
100m, 200m, 400m, 600m with 30sec rest between efforts
4min between rounds
Total:  3900m

Long Distance Workout
3 rounds
100m, 200m, 400m, 800m with 30sec rest between efforts
3min between rounds
Total:  4500m

Workout Detail:  Run 100m, rest 30sec, run 200m, rest 30sec, run 400m, rest 30sec, run 600m (or 800m), rest 4min (or 3min), repeat for a total of 3 rounds.

Workout Pacing:  The speed for each of the intervals is the same.  As example, if you have a current 5:40 mile PR then your 100m target is 23sec, your 200m target is 46sec, your 400m target is 1:36, and your 800m target is 3:12.


 Mile PR
400m pace target
5:20
1:31
5:40
1:36
6:00
1:42
6:20
1:48
6:40
1:53
7:00
1:58
7:20
2:03
7:40
2:08
8:00
2:14
8:30
2:20
9:00
2:30
10:00
2:45

Sunday, August 17, 2014

ACCELERATE




Lindsey Valenzuela working on her explosive power



Foothill Community College Track

Monday, Aug-18, 5:30-7:00pm


Intermediate & Long Distance Workout
100m – 200m Accelerations:  
Intervals of 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m
Pace increases from mile speed down to 400m speed as intervals get longer.  
Walk back to start of next interval for rest.

Workout Details:  I got this acceleration workout from Joe Vigil, US Nat’l Team and Olympic coach.  
“Because maximum velocity at VO2 max for most athletes corresponds very closely with race ability, we use that figure (mile time at VO2 max) to determine training paces.  Start workout at mile speed and end workout at 400m speed."
Example:  Acceleration Workout Calculation

Mile time:  5min or 300sec 
Or 75sec/400m or 19sec/100m

400m time:  60 Seconds
Or 30sec/200m

Example:  Acceleration Workout Formula
Take your 400m speed for 200m (30sec) and subtract your mile speed for 100m (19sec).
30sec – 19sec = 11sec
11sec ÷ 10 = 1.1sec
Acceleration factor of 1.1 seconds

Example:  100 to 200m Acceleration Workout Target Times
100 – 19.0
110 – 19.0 + 1.1 = 20.1
120 – 20.1 + 1.1 = 21.2
130 – 22.3
140 – 23.4
150 – 24.5
160 – 25.6
170 – 26.7
180 – 27.8
190 – 28.9
200 – 30.0
Total Workout = 1650m

Tuesday, August 12, 2014

IRONMAN VS CALIFORNIA BEAR



Aerobic Capacity Seminar
August 23, 2014
9am to 5pm 

I'm really excited about my upcoming Aerobic Capacity Seminar at NorCal CrossFit in Santa Clara, CA on Aug-23. I'm looking forward to sharing my coaching insights on developing your resistance to fatigue, improving aerobic efficiency, and maximizing the overall athletic performance of the CrossFit athlete.



More information and registration sign up: aerobiccapacity.com


Foothill Community College Track

Wednesday, Aug-13, 5:00-7:30pm



Intermediate Distance Workout
5 rounds
10 max distance broad jumps
300m run
2min rest between rounds

Long Distance Workout
7 rounds
10 max distance broad jumps
300m run
90sec rest between rounds

Workout Detail: This is an explosive workout.  Our goal is to force the recruitment of your fast twitch muscle fibers during the jumps. The jumps are to be very controlled ballistic efforts. Perform one jump for max distance, stick the landing with good mechanics, reset and repeat in a continuous direction. Record total distance covered during broad jumps. Go straight into your 300m interval after completing the jumps. This run will force your fast twitch fibers to go long and develop strength endurance.


I will be providing pacing targets for the 300m intervals.