SLOW, MOD, & FAST RECOVERIES

My amazing crew on Monday night.

Foothill College Track

Wednesday, Jan-29 at 5pm

Intermediate Distance

4 x 300m with 100m slow jog recovery

rest 2min

5 x 200m with 100m mod jog recovery (slow jog recovery time -2sec)

rest 2min

6 x 100m with 100m fast jog recovery (slow jog recovery time -4sec)

Total:  4300m

Long Distance

6 x 300m with 100m slow jog recovery

rest 2min

6 x 200m with 100m mod jog recovery (slow jog recovery time -2sec)

rest 2min

6 x 100m with 100m fast jog recovery (slow jog recovery time -4sec)

Total:  5400m

INs & OUTs

Everyone runs better with a friend.  Happy Birthday Kedar.  
I know you would like this workout.

Foothill College Track

Monday, Jan-27 at 5pm

Intermediate and Long Distance

1 x 800m with 200m easy jog plus 1min rest.

2 x 400m with 200m easy jog plus 30sec rest between efforts.

3 x 200m with 200m easy jog plus 15sec rest between efforts.

Workout Details:  Intervals will be at half marathon pace (don't worry I will provide these paces).

rest 3 minutes

 

6 x 100m INs and OUTs  

1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
2. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
4. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
5. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
6. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate

Workout Details:  Accelerate your tempo through the acceleration zone and reach 95-98% of maximum velocity by the end of the 30m zone.  Maintain the 95-98% velocity through the "IN" zone.  Maintain the same velocity through the "OUT" zone but with relaxed (not aggressive) arm mechanics.  Maintain your velocity with aggressive arm mechanics through the "IN" zone. Decelerate slowly.  Walk until fully recovered.

More Lactate Threshold

Molly was 100% focused during the 1 mile double 36lb KB carry at the OCT

Foothill College Track
Wednesday, Jan-22 at 5pm

Intermediate and Long Distance
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON

We have been doing a lot of lactate threshold (lower intensity) pacing during our past few workouts.  This workout will continue to build on this pacing strategy that is targeting your 10,000m tempo.  The ON portion of this workout is programmed to be performed just below your lactate threshold pace.  I will provide each athlete their lactate threshold pacing.

STRIDE OUTS

We have been having some great workouts together on the track.
The teamwork and camaraderie has been inspiring.  So awesome!!

Foothill College Track

Monday, Feb-20 at 5pm

Intermediate Distance

1 x 1000m with 4 min rest at 3000m pace + 45sec/mile
2 x 800m with 3min rest at 3000m pace + 30sec/mile
3 x 400m with 2min rest at 3000m pace + 15sec/mile
4 x 200m with 1 min rest at 3000m pace
rest an add'l 3 min
3 x 60m stride outs at 80, 85, & 90% perceived exertion
Total:  4780m

Long Distance
1 x 1600m with 4 min rest at 3000m pace + 45sec/mile
2 x 800m with 3min rest at 3000m pace + 30sec/mile
3 x 400m with 2min rest at 3000m pace + 15sec/mile
4 x 200m with 1 min rest at 3000m pace
rest an add'l 3 min
3 x 100m stride outs at 80, 85, & 90% perceived exertion
Total:  5500m

Workout Description:  I will be providing each athlete their 3000m pace target.   The main workout will be followed by 3 stride outs at a controlled moderate/fast intensity.  

CONVERSATIONAL RECOVERY

Camille at the OC Throwdown during the "Welcome to Hell" 3 mile run. (Thanks Ali for the photo).

Foothill College Track

Wednesday, Jan-15 at 5pm

Intermediate Distance
1 x 800m jog, 1min rest, 2 x 400m, 1min rest between efforts
1 x 600m jog, 1min rest, 2 x 300m, 1min rest between efforts
1 x 400m jog, 1min rest, 2 x 200m, 1min rest between efforts
1 x 200m jog, 1min rest, 2 x 100m, 1min rest between efforts
Total:  4000m

Long Distance

1 x 1000m jog, 1min rest, 2 x 500m, 1min rest between efforts

1 x 800m jog, 1min rest, 2 x 400m, 1min rest between efforts
1 x 600m jog, 1min rest, 2 x 300m, 1min rest between efforts
1 x 400m jog, 1min rest, 2 x 200m, 1min rest between efforts
Total:  5600m

Workout Detail:  The jog pace is programmed to be at a moderate active recovery or "conversational" pace.  The remaining intervals are intended to be fast and evenly paced from distance to distance.  I will provide each athlete their individual interval pace.  Again, these paces will be fast.  Plus, you will be getting very limited rest for the intervals.  The purpose of this workout is to force recovery during an active rest. 

Post OC Throwdown

Sorry for the late post.  Long (and amazing) weekend at the OC Throwdown. We will be meeting at Foothill tonight (Monday) at 5pm. 

PERCEIVED EXERTION

  

Foothill College Track

Wednesday, Jan-8 at 5pm

Intermediate Distance

6 rounds
300m at 75-80%, 100m at 85-90%, 100m walk, 100m at 90-95%, rest 1 min
***Start before the turn so that the hard efforts are performed on the straight.
Total:  3600m

Long Distance

6 rounds

500m at 75-80%, 100m at 85-90%, 100m walk, 100m at 90-95%, rest 1 min

***Start before the turn so that the hard efforts are performed on the straight.

Total:  4800m

INVERTED LADDER

Swimming is an excellent option for developing your endurance.

Foothill College Track

Monday, Jan-6 at 5pm

Intermediate Distance

2 x 400m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

1min rest

2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

1min rest

2 x 200m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

1min rest

2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

Total:  4000m

Long Distance

2 x 400m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

1min rest

2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

1min rest

2 x 200m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

1min rest

2 x 300m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

1min rest

2 x 400m with 15sec rest between efforts plus 200m fast jog plus 15sec rest

Total:  5200m

Workout Details:  This will be a slower tempo interval workout that includes a fast recovery jog.  The jog will have a pace only 1min/mile slower than your tempo pace.  Each athlete will hold the same interval and fast jog pace throughout the workout.   The selection of your interval pace is critical.  You need to look at the overall workout volume, not the interval distance, to select the correct opening pace.  

HAPPY 2014

The NorCal Endurance home track.

No workout on New Years Day.  We will be joining the NorCal coaches for our 2nd workout this week!!

Foothill College Track

Friday, Jan-3 at 8am

Intermediate & Long Distance

2x (300m, rest 60sec, 300m jog, rest 60sec, 300m, rest 60sec, 300m walk)

then

2min add’l rest

then

4x (50m acceleration, 150m sprint, 30sec rest, 200m slow jog, 60sec rest)

Total:  4000m

Workout Detail:  The core of this workout is the 150s.  The 150s will have an perceived exertion of 88-90, 90-92, 92-95, & 95-98%. These will be flying start intervals - meaning that the interval will start 50m prior (acceleration) to the actual 150m starting line.  I want you hitting the starting line at your perceived exertion speed. The 150s are controlled intervals so that you retain your form. 

Workout Pacing:  The first 300 in each round will be at a controlled pace.  You will be free to fly on your second 300.  I will provide each athlete target times for each 300.