FINAL 2013 WORKOUT

Our pace setter:  Heidi running strong with consistant pacing...lap after lap.

Foothill College Track

Monday, Dec-30 at 5pm

Intermediate Distance

800m fast tempo, 15 sec rest, 800m slow jog

2 min rest

600m fast tempo, 15 sec rest, 600m slow jog

90 sec rest

400m fast tempo, 15 sec rest, 400m slow jog

60 sec rest

200m fast tempo, 15 sec rest, 200m slow jog

Total:  4000m

Long Distance

800m fast tempo, 15 sec rest, 800m slow jog

2 min rest

600m fast tempo, 15 sec rest, 600m slow jog

90 sec rest

400m fast tempo, 15 sec rest, 400m slow jog

60 sec rest

300m fast tempo, 15 sec rest, 300m slow jog

30 sec rest

200m fast tempo, 15 sec rest, 200m slow jog

Total:  4600m

Workout Details:  I will provide each athlete their individual pace targets for each fast tempo interval.  The fast tempo intervals will not be sprints because the slow jogs will also have targets.

NorCal Coaches & NorCal Endurance Workout

Jaime and Andrew Fisher (yes...Garret's bro) joined Gustavo, Garret, and Jason at 6:30am Christmas Eve track workout.

Foothill College Track

Friday, Dec-27 at 8am

Several of the NorCal coaches will be joining this holiday workout.  The workout will be fast and the track will be crowded with runners flexing their radness.  Hope to see you bright and early.

Intermediate & Long Distance

2x (600m, 400m, 300m, 200m)

Rest after 600:  2min

Rest after 400:  90sec

Rest after 300:  1min

Rest after 200:  30sec

800m easy jog between rounds

Total:  4600m

Workout Pace Targets:  

The workout tempo must be consistent from round-to-round and interval-to-interval.    Target a pace slightly slower than your current mile time.

Workout Details: 

Run 600m, rest 2min, run 400m, rest 90sec, run 300m, rest 1min, run 200m, rest 30sec, slow jog 800m, flying start into next round.  Repeat.

Workout Specifics:

This is not intended to be a high intensity (anaerobic) track workout.  Although your tempo will be high, your breathing should always be in control. 

4pm Track Workout

Running in the pack - reverse direction.

***No class on Christmas Day

Foothill College Track

Monday, Dec-23 at 4pm

We will be meeting at 4pm for our Monday workout.  I will be staying late in case we have some athletes unable to come early.  The 4pm class will be doing an alternative workout because we have the track and the football field.  Be ready to pull sleds and do a variety of speed work.

Intermediate

2x (600m, 400m, 300m)

Rest after 600:  2min

Rest after 400:  90sec

Rest after 300:  1min

600m easy jog between rounds

Pace = 1 mile PR

Total:  3800m

Long Distance

2x (600m, 400m, 300m, 200m)

Rest after 600:  2min

Rest after 400:  90sec

Rest after 300:  1min

Rest after 200:  30sec

800m easy jog between rounds

Pace = 1 mile PR

Total:  4600m

Workout Details:  Run 600m, rest 2min, run 400m, rest 90sec, run 300m, rest 1min, (& run 200m, rest 30sec), 600m jog (or 800m jog), repeat.

UNDER THE LIGHTS

Everyone runs faster on the track under the lights.

Foothill College Track

Wednesday, Oct-18 @5pm

Intermediate Distance

800m fast jog

300m

90sec rest

600m fast jog

300m 

90sec rest

400m fast jog

300m

90sec rest

200m fast jog

300m

Total:  3500m

Long Distance

1000m fast jog

300m

90sec rest

800m fast jog

300m

90sec rest

600m fast jog

300m 

90sec rest

400m fast jog

300m

90sec rest

200m fast jog

300m

Total:  4800m

Workout Details:  The "fast jog" pace will be faster than our warm-up jog and slower than our steady state pace.  The pace for the 300s will be the same as our Monday workout (1 mile PR pace).  I will provide each athlete their specific paces.

SPEED ENDURANCE 2

Amazing visit to Reebok Headquarters.

Foothill College Track

Monday, Dec-16 @5pm

Intermediate & Long Distance

500m, 400m, 300m (60sec rest between intervals)

400m easy jog

400m, 300m, 200m (60sec rest between intervals)

400m easy jog

300m, 200m, 100m (60sec rest between intervals)

400m easy jog

Pace = 1mile PR

Total:  3900m

400 x 400

We didn't need to turn around.  We all just knew he was coming and made sure he was free to fly. 

Foothill College Track

Wednesday, Dec-11 at 5pm

Intermediate Distance

4 rounds

400m, 60sec rest, 400m, 2min rest

Long Distance

5 rounds

400m, 60sec rest, 400m 2min rest

Workout Details:  This workout will be performed by completing the 400m interval, followed by the 60sec rest, followed by the 2nd 400m interval, and then the 2min rest.  You will repeat this cycle for the prescribed number of rounds.  I will be providing the 400m pace ranges for each athlete.  

Workout Tip:  Stay on pace for those early rounds and don't waist that rest.  The workout distance will stack and that final round will be difficult.  

DO YOU JUST GET FASTER?

Miranda claims this photo was taken of me after last week's workout.
My claim, it must be Photoshop because I'm never this far from Lane 1  :)

FOOTHILL COLLEGE TRACK

MONDAY, DEC-9 @5PM

Intermediate Distance

3 rounds

800m, 60sec rest, 400m, 200m recovery jog, 60sec rest

Long Distance

4 rounds

800m, 60sec rest, 400m, 200m recovery jog, 60sec rest

Workout Details:  I will be providing individual pace ranges for each athlete based on your targeted 1000m pace.  Expect the 400 in each round to be the toughest intervals of this workout.  Your pacing and 200m recovery jog will become critical to successfully completing the workout as prescribed.  

AS REQUESTED: SPEED NIGHT

I'm so fortunate to coach some of the fittest athletes in the world.
Dave Lipson, Taz Barber, Miranda Oldroyd, Camille LeBlanc, Garret Fisher, Alessandra Pichelli, Molly Biss

Foothill College Track

Wednesday, Dec-4 at 5pm

Intermediate & Long Distance

1. Part 1:  6 x 90sec ON:10sec OFF
2. Part 2:  6 x 150m with flying starts with 200m walk between efforts
3. Part 3:  2 x 300m shuttle sprints with 400m walk between efforts.  Description:  Sprint to the 50, turn and return to start, turn sprint to the 100, turn & sprint back to the original start). 

TOSH: A CrossFit Classic

Alessandra Pichelli on our home track

FOOTHILL COLLEGE TRACK

MONDAY, DEC-2 @5PM

Intermediate & Long Distance

3 Rounds: 200m, 400m, 600m

Workout Detail:  Rest the exact amount of time it takes you to do each effort. For example, if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start your 400m, rest 400m time, run 600m, rest 600m time, run 200m, etc.

OPEN SATURDAY WORKOUT

Jason running 5600m of intervals

Foothill College Track

Saturday, Nov-30 at 9am

I will be on the Foothill track tomorrow morning working on my biomechanics plus doing a short workout.  Anyone is welcome to join me at 9am. 

We will focus on an extensive warm-up with more than 30 dynamic stretching drills and biomechanics drills.  

Think:  Active rest and skill work.

Hope to see you...

THANKSGIVING FUN

Lauren Fisher and Camille Leblanc-Bazinet running their intervals in the massive downpour in San Diego.  
Champions don't let adversity get in their way.

Foothill College Track

Wednesday, Nov-27 @5pm

Intermediate & Long Distance Workout:

It is time for a workout with some Thanksgiving fun.  We will be performing a wide range of consecutive movements as a group with a 60 minute time cap.  

Movements:

1.  Sled pulls

2.  Overhead walking lunges

3.  Farmers carry

4.  Burpees

5.  Front & side plank holds

6.  Air squats

7.  Dynamic drills

8.  Running & more running

RUNNING IS A SKILL

Coaching running biomechanics at the NorCal CrossFit run clinic.

Foothill College Track

Monday, Nov-25 at 5pm

Intermediate Distance

2 rounds (800, 400, 200, 100)
3 min rest after the 800s
2 min rest after the 400s
1 min rest after the 200s
2 min rest after the 100s

Long Distance

3 rounds (800, 400, 200, 100)
3 min rest after the 800s
90 sec rest after the 400s
45 sec rest after the 200s
2 min rest after the 100s

Each athlete will be given a pace range for their 800m interval.  The 800m pace will be based on your mile PR time.  Each athlete will select their individual pace for the 400s, 200s, and 100s.  However, the tempo for each of these intervals must get progressively faster.  As example, my 800 pace is 3min.  My 400 tempo would need to be faster than 1:30.  My 200m tempo would need to be faster than my 400m finishing tempo.  Finally, my 100m tempo needs to be the fastest tempo.

MAINTAINING YOUR ENDURANCE

Jason rowing his way to victory in the 2000m row and the 13.1 mile row in the 2013 CrossFit Games

Foothill College Track

Wednesday Nov-20 at 5pm

Intermediate & Long Distance

5 rounds:  60sec ON:15sec OFF

2 min rest

5 rounds:  60sec ON:15sec OFF

2 min rest

5 rounds:  60sec ON:15sec OFF

Workout Details:  This workout to be done on an out and back course where you would run 60 seconds down, take a 15 seconds rest, turn and run back to the original start point.  You should pick a sustainable pace where you cover the same distance per round.  Your targeted perceived exertion during the 60 seconds ON should be a maximum of 80-85%.  Your distance from round to round should not deviate by more than 5 meters.   

You can reset your distance after each 5 rounds.

Alternative option to running:  Although the weather has not been cooperating, we need to maintain our aerobic base.  You will perform the same workout rounds on a rower.  Your targeted perceived exertion during the 60 seconds ON should be a maximum of 80-85%.  Try targeting an initial pace of ~8-10sec/500m slower than your 2000m PR pace.  As example, my 2000m PR pace is 1:47 and I would initially target the 60 seconds ON at a 1:55 to 1:57 pace. Reset your distance after each 5 rounds.

ACTIVE RECOVERY

Alex, Neal, and Jason running our 500m interval workout

Foothill College Track

Monday, Nov-18 at 5pm

Intermediate Distance

6 x 600m (400 ON: 200m OFF) with 2 min rest between efforts

Long Distance

6 x 800m (600m ON: 200m OFF) with 2 min rest between efforts

This workout will focus on the active recovery during the OFF phase.  CrossFit athletes must learn how to recover during active efforts.  The recovery during this workout will be difficult due to the exertion of the ON phase.  Yes - we will be pushing the intensity of the ON intervals.  Each athlete will be given personalized paces so that your exertion will hit your anaerobic threshold on your final rounds.  The OFF pace will be the core of the workout.  Each 200m OFF will be timed.  All 6 rounds should have the same 200m OFF duration.

30 SECONDS OF REST!!

Alessandra Pichelli: 4th Piace at the 2013 CrossFit Games

Foothill College Track

Wednesday, Nov-13 at 5pm

Intermediate Distance

3 x 1200m

30 seconds plus 100m walking rest

Long Distance

4 x 1200m

30 seconds plus 100m walking rest

Workout Details:  

This workout is 1200m repeats with 30 seconds rest plus a 100m walk between efforts.  The 1200m intervals are performed by running 300m, then jogging 300m, and ending with a 600m run.

Workout Objective:  

Hit your target time for the 1200m.  Continue practicing your routine for lowering your heart rate during the 30 seconds of rest.  

*** I will provide each athlete their pace targets.

DRIVE PHASE OF SPRINTING

The NorCal coaches bringing their radness to the track

Foothill College Track

Monday, Nov-11 at 5pm

Intermediate Distance
4 x 500  
Drive phase drills with accelerations

2×10m

2×20m

2×40m

2×60m

Long Distance

6 x 500  
Drive phase drills with accelerations
2×10m
2×20m
2×40m
2×60m

Workout Detail:  We will continue to develop our ability to sprint.   We will run the 500s as an extended (high intensity) warm-up.   After the 500s, we will work the drive phase of the sprint.  We will focus on arm positioning, body angle, the first step, triple extension (ankle, knee, hip), and foot impact & recovery.