Tuesday, September 2, 2014

TWO20

Brian picked the 48" wall for his 60 box jumps
during last weeks strength endurance workouts.


Foothill Community College Track

Wednesday, Sept-3, 5:30-7:00pm


Intermediate and Long Distance Workouts
10 rounds:  
2 minutes ON and 20 seconds OFF

Workout Details:  This workout should be done on an out and back course where you would run 2min down, take a 20sec rest, turn and run back to the original starting point. NC Endurance will run it on the track (clockwise & counter clockwise).  Although I have provided target distances below, you should pick a sustainable pace where you cover the same distance each round.  Your distance from round to round should not deviate by more than 10 meters.

Workout Pacing:
Current Mile PR Time
Min Distance (meters)
Max Distance (meters)
5:00
539
544
5:20
510
515
5:40
484
489
6:00
460
465
6:20
439
444
6:40
419
424
7:00
401
406
7:20
385
390
7:40
370
375
8:00
356
361
8:30
337
342
9:00
320
325
9:30
304
309
10:00
290
295
11:00
265
270
12:00
244
249

Sunday, August 31, 2014

GOING UP THEN DOWN





Josh Bridges, 4th Place at 2014 CrossFit Games, after a gnarly track workout at Point Loma



Foothill Community College Track

Monday, Sept-1, 5:30 to 7:00pm


Intermediate Distance Workout
1x (300m, 400m, 500m, 600m) with 1min rest between efforts
400m easy jog
1x (500m, 400m, 300m) with 200m walking rest between all efforts

Long Distance Workout
1x (300m, 400m, 500m, 600m) with 1min rest between efforts
400m easy jog
1x (600m, 500m, 400m, 300m) with 200m walking rest between all efforts

Workout Details:  There is not a 1min rest after the opening 600m interval.  The rest is the 400m easy jog.  The pace for the opening 300, 400, 500, & 600 meters is based on your current mile max effort time (see table below).  The pace for the closing 500, 400m & 300 meters is based on the mile PR time that is one (1) row above your current mile max effort time.  As example, if your current mile max effort time is 6:00 minutes then your opening intervals will be at a 1:38/400m (or 24.5sec/100m) pace.  Your closing intervals will be at a 1:32/400m (or 23sec/100m) pace. 

Pacing Table: 

Mile PR Time
400m pace target
100m pace target
5:00
1:20
20 seconds
5:20
1:26
21.5
5:40
1:32
23
6:00
1:38
24.5
6:20
1:44
26
6:40
1:50
27.5
7:00
1:56
29
7:20
2:02
30.5
7:40
2:06
31.5
8:00
2:12
33
8:30
2:20
35
9:00
2:28
37
10:00
2:40
40
10:30
2:50
42.5
11:00
3:00
45
11:30
3:06
46.5
12:00
3:12
48



Wednesday, August 27, 2014

FAST TWITCH ENDURANCE

So much fitness at the Aerobic Capacity seminar 

Foothill Community College Track

Wednesday, Aug-27, 5:30-7:00pm


Intermediate and Long Distance Workouts
6 rounds
12 OH jumping lunges (45/35/25/10 plate) or 10 high box jumps (36/30/24/20 inch) 
followed by a 150m sprint.  End with a slow 250m walking rest between rounds.

Workout Details: The goal of this workout is to recruit your fast twitch
muscle fibers with the explosive jumping lunges or high box jumps.
Then force those recruited fibers to long by giving them a dose of running
specific speed endurance.  FT fibers can develop endurance.