Sunday, January 25, 2015


This amazing crew:  Jared Davis, Kelley Jackson, Austin Malleolo, Rich Froning, Paul Tremblay, Jen Smith, & James Hobart hit up the below NC Endurance workout at the Reebok One track this past Friday.

Foothill Community College Track
Monday, Jan-26, 5:30pm to 7:00pm

Intermediate & Long Distance Workout
3 sets:  1000m, 60sec rest, 200m
3min rest b/t sets
Total:  3600m

Workout Details:  The pace for the 1000s need to be controlled.  However, controlled does not mean slow.  I will provide the 1000m target times/paces on the track.  The 200s are programmed to be fast.  Think 800m PR fast.  For reference, Rich ran his 1000s b/t 3:50-3:52 and his 200s b/t 33-34sec.

Friday, January 23, 2015


Nicole, Dave, Camille, Heidi, Coach, Cherie, Matt testing their fitness.

NC Endurance will be meeting at the Stanford Track
Location: Angel Field. 295 Galves St, Stanford, CA 94305
Saturday, Jan-24, 10:30 to noon

Intermediate & Long Distance Workouts
7 rounds:  200m (or 40sec) hard run, CrossFit Exercise, 200m (or 40sec) hard run.
Rest: 2 minutes b/t round

Workout Details: Each round will start with a 200 meter hard effort, then a crossfit exercise, then you will sprint back to the original starting point. Each round should be less than 2 minutes of effort.

CrossFit Exercise:
Round 1: 12 Burpees
Round 2: 10 Jumping Split Lunges
Round 3: 8 Knee to Chest Jumps
Round 4: 6 Broad Jumps
Round 5: 8 Knee to Chest Jumps
Round 6: 10 Jumping Split Lunges
Round 7: 12 Burpees

Thanks Coach Ryan for the workout!!!

Wednesday, January 21, 2015

Monday on Wednesday

Foothill Community College Track
Wednesday, Jan-21, 5:30 to 7 PM

Intermediate and Long Distance Workout

Since we had access to the football field on Monday...

and ran 4x300yd shuttle sprints with 1min rest b/t reps and 2min after set, 4x200yd shuttle sprints with 1min rest b/t reps and 3min after set, and 4x100yd sprints w/ a 100yd walk b/t reps.  

...we will be doing the Monday workout tonight.  And no it's not like 17000 meters of running.