2000 METERS + HILL SPRINTS

Alex Rollin and Matt Chan joined the NorCal Endurance Team workout on Monday.  We ran 6000 meters of intervals at range of tempos.  Amazing workout that we all crushed.  #goodtimes

5pm, Wednesday, Aug-28
Foothill College Track

Intermediate Distance

2 x 200, 1 x 2000, 2 x 200 (100m walk between efforts)

200m tempo will be based on your 400m PR time

2000m tempo will be based on your 3000m goal time

5 min rest

8 x 8 sec hill sprints

Long Distance

2 x 300, 1 x 2000, 2 x 300 (100 walk plus 100m jog between efforts)

300m tempo will be based on your 400m PR time

2000m tempo will be based on your 3000m goal time

5 min rest

8 x 10 sec hill sprints 

*** I will provide each athlete their individual pace ranges for each interval.

Special Guests on Monday

Garret Fisher looking extremely comfortable in the Burden Run.  You can always tell when an athlete has a big lead in pictures because the crowd keeps looking at you even when you've gone past because there is nothing new to watch.

Photos from Bill Chiocchi

5pm, Monday, Aug-26 at Foothill College
Endurance Workout

***I will provide pace ranges for each athlete

Intermediate Distance

2x (800m, 500m, 300m)

Rest after 800s = 200m slow jog

Rest after 500s = 200m walk

Rest after 300s = 200m walk

Rest between sets:  2 min

Long Distance
2x (1000m, 500m, 300m)

Rest after 1000s = 200m slow jog

Rest after 500s = 200m walk

Rest after 300s = 200m walk

Rest between sets:  2 min

Ultra Distance
2x (1000m, 800m, 500m, 300m)
Rest after 1000s = 200m slow jog

Rest after 800s = 200m slow jog

Rest after 500s = 200m walk

Rest after 300s = 200m walk

Rest between sets:  2 min

You must control your opening pace which will feel easy.  This workout is a continuous effort from the start to the 500s.  Although the recovery during your 200m jogs will be important, the most important recovery is the 200m walk after the 500s.  Why?  Because the 300m pace is FAST.  After your HOT 300, walk the prescribed 200m plus take your 2 min rest between sets - then go get that 2nd round!!!

BALANCE YOUR TRAINING STIMULI

Question:  How do I run faster without running more distance?
Answer:  Balance your training stimuli.

The top priority for NorCal Endurance athletes is their biomechanics.  Our secondary focus is the quality of their programming.  A runner must focus on their biomechanics as well as their programming in order to maximize their performance.  Poor programming usually lacks balance.

The top focus should be the balance between aerobic and anaerobic conditioning.  CrossFit athletes must focus the majority of their running at lower intensities with small amounts maximum efforts.  The secondary focus should be on variation of workouts that should include long runs, short & long intervals, easy runs, steady state runs, threshold runs, fartlek runs, progressive runs, sprints, time trials, and hill repeats.  No stimulus should be over or underemphasized.

Wednesday, Aug-21 at 5pm
Foothill College Track

****I will also be on the Foothill College track on 8/22 at 6pm & 8/24 at 9am

Intermediate Distance

600m progressive run (start slow & end fast)

1 min rest

6x (100m ON : 200m OFF)

1 min rest

600m progressive run (start fast & end slow)

Long Distance
1000m progressive run (start slow & end fast)
1 min rest
8x (100m ON : 200m OFF)
1 min rest
1000m progressive run (start fast & end slow)

HILL INTERVALS

Although hill sprints will continue to be a key part of this training cycle, we must also include the longer version of this stimulus - hill intervals.  Hill intervals are longer than sprints on a shallower incline (4-6%).  Sprints develop strength and intervals develop speed.  Both are good for injury prone runners - especially for athletes with sprinting related injuries.

Monday Workout

6 x 300 meters

Start your intervals after our standard warm with perceived exertion strides.  Your pace should be fast (85-92%) but, not a sprint.  I typically run my 300m hill intervals at a pace range that is 4-5 seconds slower than my 300m track intervals.  Time each repetition to make sure you are consistent for all 6 rounds.  

Recovery 300m jog back to the start for recovery

A CLASSIC PYRAMID

Mike doing some "smashing" after the Monday 5000m workout.
Mobility skills that Mike has picked up from Kelly Starrett
Mike was an original member of NorCal Endurance and moved to San Francisco late last year.
While at NorCal Endurance, Mike's mile time went from 8+ minutes to a crushing 5:50
We miss you my friend.  Please visit us again soon. 

Wednesday, Aug-14 at 5pm
Foothill College Track

A classic pyramid. In this workout the focus will be on the pyramid peak -- the 800.  The speed will peak at the 800.  Perform the 800 at 3000m pace, the 400 your 5000m pace, and your 200 at your 10000m pace on both sides of the pyramid.  

I will provide all athletes their paces ranges for each distance.

Intermediate Distance

3 x 200 with 45 seconds rest

2 x 300  with 1:00 rest

1 x 400  with 2:00 rest

2 x 300  with 1:00 rest

3 x 200 with 45 seconds rest

Long Distance

4 x 200 with 45 seconds rest

2 x 400  with 1:00 rest

1 x 800  with 2:00 rest

2 x 400  with 1:00 rest

4 x 200 with 45 seconds rest

TIME TO REBUILD OUR BASE

Jason made a huge move in the Burden Run after mile 1, going from 30th to 17th place.
Form analysis:  Excellent vision, alignment of head, spine & hips, solid wrists,
stable midline with no break at the hips.  

We have been doing A LOT of hard work on the track these past few months.  All athletes need a period of mental and physical recovery.  Last week, we slowed down our intensity and began the process of rebuilding our foundation.  We will continue to focus on our training on developing our stamina and strength.  

Monday, Aug-12 at 7pm
Foothill College Track

Intermediate Distance

1000m (pace to be provided), 400m jog

Rest 1 min

5 x 300m with 100m walking rest (same pace as 1000m).

Long Distance

1600m (pace to be provided) with 400m jog

Rest 1 min

6 x 400m with 100m waking rest (same pace as 1600m)

ENDURANCE RUN & HILL REPEATS

The NorCal crew chillaxing after killing the Monday workout.  Yep, this is afterwards.  #fast&strong

Wednesday, Aug-7 at 7pm
Foothill College Track

Intermediate Distance
600m, 500m 400m, 300m, 200m, 100m
Rest:  100m walk between intervals

Long Distance
800m, 700m, 600m, 500m 400m, 300m, 200m, 100m

Rest:  100m jog between intervals

***Pace Ranges will be provided to each athlete.

Our endurance workout will be quickly followed by 6 x 8 seconds steep hill sprints at maximum intensity.  

Hill sprints (and sled pulls) are a core part of this training cycle. The purpose of this type of workout is to strengthen your running endurance.  And the short hill repeats will strengthen all your running muscles which will make you less injury prone.  In addition, the hill repeats will increase your power and efficiency enabling you to run faster while using less energy.

TEMPO: MEDIUM, FAST, SLOW

2013 CrossFit Games Burden Run Starting Line

Do you think it's a coincidence that Maddox, Khalipa, Fisher, Chan, and Froning are all on front line?

Endurance Workout
Foothill Track
Monday, Aug-5, @7pm

Intermediate Distance
5x (200m, 300m, 100m)
Total distance: 3000m

Long Distance

7x (200m, 300m, 100m)

Total distance: 4200m

Each round is a continuous 600m effort.  No stopping.

200m pace:  Medium effort = Jog
300m pace:  Hard effort = I will provide each athlete their pace range.
100m pace:  Easy effort = Walk

Rest:  No more than 15sec  between rounds in order to maintain 300m pace. Ideally, you will run this workout with zero rest. The 300m pace is not a sprint.