Tuesday, October 21, 2014

HE'S GOT JUMP

Jamie and April going through our dynamic warm-up prior to getting more radded out.  :)

Foothill Community College Track
Wednesday, Oct-22, 5:30pm to 7:00pm


Intermediate and Long Distance Workout
3x (300m FAST, 100m moderate, 100m SMOKIN')
Full recovery (~5min) b/t sets


Workout Details:  We will be getting in a long warm up with lots of drills, long pre-workout easy tempo run (1 mile), and 8 stride outs in order to ramp our speed into the gnarly fast workout.  We ran long on Monday and now it's time for some speed. The workout has quick opening 300m, followed by a slow 100m, and ends with strong kick to the finish.  The slowest round should be #1 and the fastest should be #2.

Workout Pacing:

Current Mile PR Time
300m target
300m pace (per 100m)
100m target (sec)
100m target (sec)
500m total target time
5:00
00:50.6
00:16.9
00:24.1
00:15.2
01:29.9
5:15
00:52.9
00:17.6
00:25.2
00:16.0
01:34.1
5:30
00:55.5
00:18.5
00:26.5
00:16.7
01:38.7
5:45
00:58.1
00:19.4
00:27.7
00:17.7
01:43.5
6:00
01:00.8
00:20.3
00:28.8
00:18.5
01:48.1
6:15
01:03.0
00:21.0
00:30.1
00:19.3
01:52.3
6:30
01:05.6
00:21.9
00:31.3
00:20.0
01:56.9
6:45
01:08.2
00:22.8
00:32.4
00:20.8
02:01.4
7:00
01:10.9
00:23.6
00:33.7
00:21.5
02:06.1
7:15
01:13.1
00:24.4
00:34.9
00:22.3
02:10.2
7:30
01:15.8
00:25.3
00:36.0
00:23.0
02:14.8
7:45
01:18.4
00:26.1
00:37.3
00:23.8
02:19.4
8:00
01:20.6
00:26.9
00:38.5
00:24.5
02:23.6
8:15
01:23.3
00:27.8
00:39.7
00:25.3
02:28.2
8:30
01:25.9
00:28.6
00:40.9
00:26.0
02:32.8
8:45
01:28.5
00:29.5
00:42.1
00:26.8
02:37.3
9:00
01:30.8
00:30.3
00:43.3
00:27.5
02:41.6
10:00
01:40.9
00:33.6
00:48.1
00:30.7
02:59.7
11:00
01:51.0
00:37.0
00:52.9
00:33.8
03:17.6
12:00
02:01.1
00:40.4
00:57.7
00:36.8
03:35.6

Sunday, October 19, 2014

ENGAGEMENT

Congratulations to Coach Joey and Coach Mary Ann

Foothill Community College Track
Monday, Oct-20, 5:30pm to 7:00pm


Intermediate & Long Distance Workout
5 rounds
1min SURGE, 1min normal long-run pace
2min SURGE, 2min normal long-run pace
No rest b/t rounds

Workout Details: A variation of the classic fartlik workout that was created by Swedish coach Gosta Holmer.   Coach Holmer used farlik workouts (Swedish for "speed play") to train the body how to change gears and engage different muscle fibers.

Run 1min at a surge pace.  The surge is a hard tempo pace and not a sprint.  At the end of the 1min surge, simply return to a relaxed long-run pace for 1min.  If you have a hard time returning to "normal" long-run rhythm, then you are running the surges too quickly.   Run 2min at surge pace.  Return to long-run pace for 2min.  Repeat for a total of 5 rounds.

Friday, October 17, 2014

SUNSHINE

Mary Ann is always bringing her enthusiasm to the track.

FOOTHILL COLLEGE TRACK

SATURDAY, OCT-18, at 9:00am to 10:30am


Intermediate Distance Workout
3 rounds
2x400m w/ 2min rest b/t reps
2x80 yards sprints w/ 120 yards walking rest b/t reps
2x200m w/ 1min rest b/t reps
3min rest b/t rounds

Long Distance Workout
3 rounds
2x600m w/ 2min rest b/t reps
2x80 yards sprints w/ 120 yards walking rest b/t reps
2x300m w/ 1min rest b/t reps
3min rest b/t rounds

Workout Details:  NC Endurance will be doing the sprints on the football field.  We will be starting at the goal line, sprinting 80 yards, and slowing down into the opposite goal line.  Recovery will be a slow walk back to the original goal line.

Workout Pacing
Current Mile PR Time
600m target time
600m pace (per 100m)
400m target time
400m pace (per 100m)
300m target time
300m pace (per 100m)
200m target time
200m pace (per 100m)
5:00
2:10
0:21
1:22
0:20
0:55
0:18
0:37
0:18
5:15
2:16
0:22
1:25
0:21
0:58
0:19
0:38
0:19
5:30
2:22
0:23
1:29
0:22
1:00
0:20
0:40
0:20
5:45
2:28
0:24
1:33
0:23
1:03
0:21
0:42
0:21
6:00
2:34
0:25
1:36
0:24
1:05
0:21
0:43
0:21
6:15
2:39
0:26
1:40
0:25
1:08
0:22
0:45
0:22
6:30
2:45
0:27
1:44
0:26
1:10
0:23
0:47
0:23
6:45
2:51
0:28
1:48
0:27
1:13
0:24
0:48
0:24
7:00
2:57
0:29
1:51
0:27
1:15
0:25
0:50
0:25
7:15
3:03
0:30
1:55
0:28
1:18
0:26
0:52
0:26
7:30
3:09
0:31
1:59
0:29
1:20
0:26
0:53
0:26
7:45
3:15
0:32
2:03
0:30
1:23
0:27
0:55
0:27
8:00
3:21
0:33
2:06
0:31
1:25
0:28
0:57
0:28
8:15
3:27
0:34
2:10
0:32
1:28
0:29
0:59
0:29
8:30
3:33
0:35
2:14
0:33
1:30
0:30
1:00
0:30
8:45
3:57
0:39
2:29
0:37
1:40
0:33
1:07
0:33
9:00
4:21
0:43
2:44
0:41
1:51
0:37
1:14
0:37
10:00
4:44
0:47
2:59
0:44
2:01
0:40
1:20
0:40