LADDER WORKOUT

Running 1200m, 10x300, 1200m with Alex Rollin. 

Dan Bailey, one of the fastest runners in CrossFit, came to our track last week.  Our track is now even faster!!

Foothill College Track on Sept-30 at 5pm

Buy-In:  3 x 300m with 100m easy jog between efforts

Plus

Intermediate Distance

2 rounds (100m, 200m, 300m, 400m, 500m)

100m walk between efforts

2 min additional rest between rounds

Long Distance

3 rounds (100m, 200m, 300m, 400m, 500m)

100m walk between efforts

2 min additional rest between rounds

The pace of the ladder workout will be based your final 300m interval time.  As example, if you ran 1:22, 1:25, & 1:30 then your ladder workout will be based on a 1:30 pace.

More specifically:

The pace for your 100m will be 30 seconds

The pace for your 200m will be 1:00

The pace for your 300m will be 1:30

The pace for your 400m will be 2:00

The pace for your 500m will be 2:30

SHUTTLE SPRINTS

Foothill College Track

Wednesday, Sept-25 at 5pm

Intermediate Distance:  1x

Long Distance: 2x

Out and back shuttle sprints on the football field that start (every time) from the goal line.  These are intended to be 90-98% max efforts to stay in control of form.  Focus is on the drive and acceleration phase as well as your center of mass positioning on the turns.  Where is your vision?

1. Start on the goal line, sprint 100 yards to the opposite goal line, touch line, turn and sprint back to original goal line starting point.  Total distance:  200 yards.  Rest is 100 yards walking across the football field.
2. Start on goal line, sprint to the far 10 yard line, touch line, turn and sprint back to the original goal line starting point.  Total distance:  180 yards.  Rest is 100 yards walking back across the football field.
3. Start on goal line, sprint to the far 20 yard line, touch line, turn and sprint back to the original goal line starting point.  Total distance:  160 yards.  Rest is 100 yards walking.
4. Goal line to far 30 and return.  Distance:  140 yards.  Rest is 100 yards walking.
5. Goal line to far 40 and return.  Distance:  120 yards.  Rest is 100 yards walking
6. Goal line to 50 and return.  Distance:  100 yards.  Rest is 100 yards walking. 
7. Goal line to near 40 and return.  Distance:  80 yards.  Rest is 100 yards walking.
8. Goal line to near 30 and return.  Distance:  60 yards.  Rest is 100 yards walking.
9. Goal line to near 20 and return.  Distance:  40 yards.  Rest is 100 yards walking.
10. Goal line to near 10 and return.  Distance:  20 yards.  Done

3000m PLUS 300m

Everyone knows that I love sled pulls, stair climbs, and hill sprints.  And not just because everyone keeps telling me over and over to program more pulls, climbs, and sprints.  :)     It is because this type of strength work builds your running foundation, creates stride power and helps minimize running related injuries.

Foothill College Track

Sept-23 at 5pm

Intermediate Distance

7 x 300 meters:  The 300 meter intervals will be broken up into 150m fast jog, 100m sprint, 50m slow walk,  continuous effort.  The fast jog pace (time) is 2x the sprint duration.  Zero additional rest between rounds.

In addition to the 7 x 300 meters, you will do a 300 meter heavy sled pull.  The heavy sled pull must be performed as a floater interval.  First come first serve on the sled pull.

Long Distance

10 x 300 meters:  The 300 meter intervals will be broken up into 150m fast jog, 100m sprint, 50m slow walk,  continuous effort.  The fast jog pace (time) is 2x the sprint duration.  Zero additional rest between rounds.

In addition to the 10 x 300 meters, you will do a 300 meter heavy sled pull.  The heavy sled pull must be performed as a floater interval.  First come first serve on the sled pull.

RUN CLINIC

My very first run clinic in the pouring rain.  Such an amazing day!!

Foothill College Track
Wednesday, Sept-18 at 5pm

We have been working really hard these past few weeks.  Time for a change in direction.  Tonight we are going back to our roots and reviewing basic running biomechanics.  Lots of instruction, form work, drills.  Plus, we will be doing the following workout that will force fatigue and test your running form.

5 burpies
100m run
10 burpies
200m run
15 burpies 
300m run
20 burpies
400m run
25 burpies

500m run

700s or 1100s

Foothill College Track
Monday, Sept-16 @5pm

Intermediate Distance

400m hard with 2 min rest

200m walk

3 x 700m with 100m walk plus 2 min add'l rest between efforts

200m walk

400m hard 

Long Distance

600m hard with 2 min rest

200m walk

3 x 1100m with 100m walk plus 2 min add'l rest between efforts

200m walk

600m hard 

*Pace ranges for each athlete to be provided.

PRE-GAMES 1200m TRACK WORKOUT

Chan, Maddox, Froning, and Nettey at the 2013 CrossFit Games Burden Run

Wednesday, Aug-11 at 5pm

Foothill College Track

After the 2013 CrossFit Regionals, I began a weekly volume escalation cycle that included a 16 mile trail run.  The following workout was one of the sets given to the Games athletes on Jun-17.  

Jason's pace range for all 4 rounds was 65, 82, 2:09-2:11.  

4 rounds (300m ON, 300m OFF, 600m ON)

Rest:Work is 1:1

The format for the workout will be the following:

• 1st 300m will be at your 1000m pace (to be provided)
• 2nd 300m will be at your jog pace.
• 600m will be at your 1000m pace (to be provided)
• Each round is a continuous 1200m effort

FINISHING TACTICS

Monday, Sept-9 at 5pm

Foothill College Track

4 x 60 yard barefoot acceleration drills

7 x 60 seconds (less than 300m)

4 x 60 yard barefoot acceleration drills

Everyone will be starting and finishing their 60 second interval as a group. I will individualize the distances so that each athlete converges together in the final 15 meters of the curve.  Runners can either hold their position in lane 1 or swing wide to make the pass.  

ACTIVE RECOVERY

Amazing Labor Day workout where teams of 6 pulled HEAVY sleds around the perimeter of the football field then ran 30 yard sled sprint relays.  #mybacksideburns

Wednesday, Sept-4 at 5pm
Foothill College Track

Intermediate Distance

4 rounds

100m with 50m jog recovery

200m with 100m jog recovery

300m with 150m jog recovery

3 min rest between rounds

Long Distance

4 rounds

100m with 50m jog recovery

200m with 100m jog recovery

300m with 150m jog recovery

400m with 200m jog recovery

3 min rest between rounds

The primary focus of this workout is the recovery jogs between the intervals.  I will be providing each athlete their individual paces for each interval.  The recovery jogs will have the same time as the corresponding interval.  As example, if your 100m pace target is 25 seconds then your 50m recovery jog will have a maximum pace target of 25 seconds.  Or if your 200m pace target is 50 seconds then your 100m recovery jog will have a maximum pace target of 50 seconds.

Open Labor Day Endurance Workout

Austin Stack sent me this photo after his last track workout. in Oregon
Fast Shoes in Lane 1

Monday, Sept-2, at 5pm
at the Foothill Jr. College Track

Workout:  Stride Frequency Work plus Strength Conditioning Relays:  
I will also be bringing 2 sleds plus plenty of weight for us to run across the football field.  We have done this type of "relay" workout on special occasions.  Labor Day is a special occasion.  

This workout will be open and available for any NorCal member.  Please feel free to come out and enjoy an amazing endurance workout and see what we are all about

Hope to see you in Lane 1.