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.