Friday, November 28, 2014

VARIETY


Is it wrong that I like seeing anguish on Jason's face? 

Foothill Community College Track

Saturday, Nov-29, 10:30 to noon



Intermediate & Long Distance Workout
8 rounds
(30yd sled pull sprint, 70yd sprint, 10sec rest, 100yd jog, 100yd hash mark run, 10sec rest)
100 yard walking rest b/t rounds

Workout Details:  Lots of variety today.  The only relief in this workout is the 100 yard walking rest. The core of the workout is the 30 yard sled sprints.  Load enough weight to cover 30 yards in 8 seconds.

Wednesday, November 26, 2014

SMILE

Camille has a unique ability to stay happy during extreme levels of suffering.

Foothill Community College Track
Wednesday, Nov-26, 5:30 to 7:00pm


Intermediate & Long Distance Workouts
4 rounds:  200m ON, 200m OFF, 600m ON
3min rest b/t rounds

Workout Details:
This workout is actually 4x1000m that is broken up into a fast 200m, "tbd" 200m, and fast 600m.  You will pick you 200m OFF pace.  It could be a very slow walk or a fast sprint.  However, you MUST hit the 200m & 600m ON times.

This workout will build off the Monday workout.  Based on your Monday workout results, you should have a solid understanding of the below pace targets for the 200m & 600m ON intervals.  The pace for the 200m and 600m ON intervals is the same.  The core of this workout is the 200m OFF.  The goal of this workout is to maximize your tempo during the 200m OFF interval.  Some of you might hard charge the opening 200m and be forced to walk the 200m OFF interval.  Record your slowest 200m OFF time while still hitting the ON target times.

Workout Pacing:
Current 800m PR Time
Target 200m ON Time
Target 600m ON Time
100m Pace
2:15
0:39
1:58
0:19:46
2:21
0:41
2:04
0:20:45
2:28
0:43
2:10
0:21:45
2:35
0:45
2:16
0:22:45
2:42
0:47
2:22
0:23:44
2:48
0:49
2:28
0:24:44
2:55
0:51
2:34
0:25:40
3:02
0:53
2:39
0:26:40
3:09
0:55
2:45
0:27:39
3:15
0:57
2:51
0:28:39
3:22
0:59
2:57
0:29:39
3:29
1:01
3:03
0:30:38
3:35
1:03
3:09
0:31:38
3:42
1:05
3:15
0:32:38
3:49
1:07
3:21
0:33:37
3:56
1:09
3:27
0:34:37
4:02
1:11
3:33
0:35:33
4:29
1:19
3:57
0:39:32
4:56
1:27
4:21
0:43:30
5:23
1:34
4:44
0:47:25

Monday, November 24, 2014

THE CORE

Constanze looking fast and strong during our strength endurance workout in the rain last week. 


Foothill Community College Track
Monday, Nov-24, 5:30 to 7:00pm


Intermediate Distance Workout
6 x 200m w/ 90sec rest b/t reps
2min add'l rest
3 x 600m w/ 2min rest b/t reps

Long Distance Workout
8 x 200m w/ 90sec rest b/t reps
2min add'l rest
4 x 600m w/ 2min rest b/t reps

Workout Details:  The pace for 200s will increase in intensity from 90 to 105% of your 800m PR pace. The rest is long so expect to be almost fully recovered.  The core of the workout is the 600s.  We will be targeted a pace of 85-90% of your 800m PR pace.  The tempo should feel controllable since you just finished a substantially faster pace during the set of 200s.

Thanks Coach Joey for another great workout!!!