STRENGTH ENDURANCE

Gustavo getting ready for his 10K in a month.

Foothill College Track

Wednesday, Oct-30 at 5pm

Intermediate Distance

6 x 200 meters hill intervals

Long Distance

6 x 300 meters hill intervals

This is not programmed as a max effort workout.  Stay in control and retain your running form.  

Look straight ahead (not down or at the finish), keep your shoulders relaxed, your hands should be loose (not fists), lean slightly forward (don’t slouch at the shoulders or break at the hips), hips should be forward, your elbows should have 90-degree bends, arms swing straight back and forth (not across the body), think mid-foot strike with a short stride length.

Rest equals an easy slow jog/walk down to the start for full recovery.   

FIBER RECRUITMENT

Garret Fisher taking care of business and giving me one of my proudest days as a coach.

Foothill College Track

Monday, Oct-28 at 5pm

Intermediate Distance

5 x 500 meters
200m at 800 pace, 100m at mile pace, 200m at 600m or faster pace
200 jog + 3 minutes add'l rest between efforts

Long Distance

6 x 600 meters

300m at 800 pace, 100m at mile pace, 200m at 600m or faster pace

200 jog + 3 minutes add'l rest between efforts

Workout Description:  The purpose of the opening 200 (300) meters is to create muscular fatigue.  The 100 meters is to increase the number of recruited fibers.  The final 200 meters teaches you to use those recruited fibers when fatigued.

This is not a jog, walk, run workout.
This is a harder, hard, hardest workout.

Plus we just might pull sleds afterwards to recruit a few more lost fibers..!!

LADDDERS

Garret Fisher digging in at the 2013 CrossFit Games

Foothill College Track

Wednesday, Oct-23 at 5pm

Intermediate Distance
100m-200m-400m-200m-100m
200m jog between efforts

3 min rest

100m-150m-200m-150m-100m 

200m walk between efforts

Long Distance
200m-400m-800m-400m-200m
200m jog between efforts

3 min rest

100m-150m-200m-150m-100m 

200m walk between efforts

WORKOUTS THAT HAVE IT ALL

Jason getting ready for Team USA vs Team World by running 150 meter flying start repeats last week.

He went 19.3 on his final 98% effort.

Foothill College Track

Monday, Oct-21 at 5pm

Intermediate Distance

3 x 400m w/ 200m recovery jog

1 x 1000m w/ 4 min rest

4 x 200m w/ 100m walking rest

Long Distance

3 x 400m w/ 200m recovery jog

2 x 1000m w/ 4 min rest

4 x 300m w/ 150m walking rest

Workout Description:  I love workouts that have a little bit of everything.  They are physically tough but not a mental grind like 12 x 400 or something worse like 10 x 800.  This workout has an aerobic & anaerobic stimulus, long & short interval as well as active & passive rest.  The 400s and 1000s will be at the same tempo and will be based on your mile PR time.   The 200s (or 300s) will be based on your 400m max effort time.   I will provide each athlete that specific pace ranges for each interval.

NC LAB WORKOUT

Foothill College Track

Wednesday, Oct-16 at 5pm

The NC Lab is where the best go to get even better.  

Let's do the NC Lab Oct-16 track workout and show them that they have nothing on the NorCal Endurance Team!!!

Intermediate Distance:

2 rounds: 1000m, 400m, 300m, 200m, 100m

4000 meters 

Long Distance:

3 rounds: 1000m, 400m, 300m, 200m, 100m

6000 meters

Workout Details

1000m (I will provide pace range)

15 seconds rest

400m easy jog 

300m (85-88%)

60 seconds rest

200m (88-90%)

60 seconds rest

100m (90-92%)

60 seconds rest

THE ART OF SPRINTING

Foothill College Track

Monday, Oct-14 at 5pm

4 x 100m (65, 70, 75, & 85% PE) w/ 50m easy walk/jog between efforts.

2 x 200m (80 & 85% PE) w/ 100m walk/jog between effort
2 min rest
4 x 150m (90, 92, 95, and 98% PE) w/ 50m walk + 2min add'l rest between efforts
2 x 400m (60% PE recovery jogs) w/ 200m walk between efforts

The core of this workout is the 150s.  The 150s will have an perceived exertion of 90, 92, 95 and 98%.  These will be flying start intervals - meaning that the interval will start 10m prior to the actual 150m start.  I want you hitting the starting line at your PE speed. These are controlled intervals so that you retain your form.

BROKEN 1000s

3D ATHLETICS TRACK in Alicante, Spain

I'm betting we all would love to do a track workout on this masterpiece.

Foothill College Track

Wednesday, Sept-9 at 5pm

Intermediate Distance

3 rounds:  300m, 200m, 400m, 100m

Round 1 rest between efforts:  20 seconds

Round 2 rest between efforts:  40 seconds

Round 3 rest between efforts:  60 seconds
Additional rest between rounds:  2 min

Record total time for each round

Long Distance

5 rounds:  300m, 200m, 400m, 100m

Round 1 rest between efforts:  20 seconds

Round 2 rest between efforts:  40 seconds

Round 3 rest between efforts:  60 seconds

Round 4 rest between efforts:  40 seconds

Round 5 rest between efforts:  20 seconds
Additional rest between rounds:  2 min
Record total time for each round

SPRINTS, STAIRS, AND HEAVY SLEDS

Garret Fisher and Matt Chan driving hard at the 2013 CrossFit Games

Foothill College Track

Monday, Oct-7 at 5pm

Sprints:

4 x 40 meters @80%

3 x 60 meters @90%

2 x 80 meters @95%

1 x 100 meters @98%

+

Stair Sprints

5 rounds x 15 seconds

+

Heavy Sled Walks

2 x 100 meters

MAKE IT COUNT

Yep...Coach Chris is down.  Looking nuked.  But, don't worry about him missing the next interval because Neal and Matt are yelling, "Let's make this count!!!" 

FOOTHILL COLLEGE TRACK

WEDNESDAY, OCT-2 at 5pm

Intermediate Workout

3 x 400 with 100 walk between efforts

1 min rest

3 x 200 with 100 jog between efforts

1 min rest

2 x 400 with 50 walk between efforts

1 min rest

2 x 200 with 50 jog between efforts

Long Workout

3 x 500 with 100 walk between efforts

1 min rest

3 x 300 with 100 jog between efforts

1 min rest

2 x 500 with 50 walk between efforts

1 min rest

2 x 300 with 50 jog between efforts