Monday, June 29, 2015


I learned that Heidi can drive a boat...actually a small ship!!

MONDAY, JUN-30, 5:30 TO 7:00PM

Intermediate and Long Distance Workout
2x800m with 3min rest b/t intervals
3x400m with 1.5 minute (90sec) rest b/t intervals
4x200m with 45sec rest b/t intervals

3 minute rest b/t all sets

Workout Detail: Pacing to be provided on the track.

Wednesday, June 24, 2015


brUTE Strength Athlete - Brooke Ence

Check out my recent podcast with brUTE that details my recommendations on how to improve your endurance.



Foothill Community College Track
Wednesday, Jun-24, 5:30 to 7:00pm

Intermediate & Long Distance Workout
1x (800m, 600m, 400m, 200m, 400m, 600m, 800m)

Workout Details:  Each interval will be followed by 10sec rest, 10 jumping split lunges, 100 yard sprint (on the football field hashmarks), 2min rest.

Workout Pacing:  The tempo for every interval will be the same.  Your efforts must be controlled during the early rounds so that you can maximize your performance ("speed") deep into the workout.

Monday, June 22, 2015


Coach Joey tested his speed this past weekend.

Foothill Community College Track
Monday, Jan-22, 5:30 to 7:00pm

Intermediate & Long Distance Workout
Part 1: 2x (500m, 90sec rest, 200m) w/ 5min rest b/t sets

Part 2: 2x (200m, 100m jog, 100m sprint) w/ 4min rest b/t sets

Workout Details: This is a fast workout. The 5min rest b/t sets in Part 1 includes a 200m easy jog. The rest b/t Part 1 and Part 2 is also 5min and also includes a 200m easy jog. The 4min rest b/t sets in Part 2 does not include an easy jog. 

Total Distance: 2600m